1 00:00:00,250 --> 00:00:01,000 - Hey everyone, 2 00:00:01,000 --> 00:00:01,834 welcome to Yoga with Adriene. 3 00:00:01,834 --> 00:00:02,667 I'm Adriene. 4 00:00:02,667 --> 00:00:05,542 Today we have a home practice that's gonna tone 5 00:00:05,542 --> 00:00:07,000 the core and the booty. 6 00:00:07,000 --> 00:00:09,667 So this is a big request, having a little fun with it. 7 00:00:09,667 --> 00:00:13,000 We're bringing the yogic perspective 8 00:00:13,000 --> 00:00:17,500 to a video that tones the core and helps you get dat booty. 9 00:00:17,500 --> 00:00:18,500 Let's have some fun. 10 00:00:18,500 --> 00:00:20,792 Hop into something comfy and let's get started. 11 00:00:20,792 --> 00:00:24,291 (upbeat music) 12 00:00:31,417 --> 00:00:32,250 All right my friends. 13 00:00:32,250 --> 00:00:33,375 Today we're gonna start 14 00:00:33,375 --> 00:00:36,667 standing in the middle of your mat. 15 00:00:36,667 --> 00:00:40,625 Bring your feet as wide as the mat, 16 00:00:40,625 --> 00:00:43,834 just two parallel lines here. 17 00:00:43,834 --> 00:00:45,250 Then we're gonna bring the hands 18 00:00:45,250 --> 00:00:46,708 and we're gonna bring them together 19 00:00:46,708 --> 00:00:48,125 and we're just gonna start rubbing them 20 00:00:48,125 --> 00:00:50,000 to create a little bit of energy, 21 00:00:50,000 --> 00:00:50,917 a little bit of heat, 22 00:00:50,917 --> 00:00:53,125 a little bit of friction, 23 00:00:53,125 --> 00:00:55,417 just something to really focus our mind here 24 00:00:55,417 --> 00:00:59,500 as you begin to let go of the day thus far. 25 00:00:59,500 --> 00:01:04,500 Politely put the to-do lists away, 26 00:01:04,500 --> 00:01:07,166 the future on hold, 27 00:01:07,166 --> 00:01:09,667 and arrive here now in the present. 28 00:01:09,667 --> 00:01:13,500 Rub 'em a little faster, lift your heart, breath. 29 00:01:13,500 --> 00:01:15,792 Big inhale in 30 00:01:15,792 --> 00:01:16,792 and then exhale, 31 00:01:16,792 --> 00:01:19,625 just bring your hands right to your chest, your pectorals, 32 00:01:19,625 --> 00:01:22,875 and lift your heart up towards your hands 33 00:01:22,875 --> 00:01:26,917 and sink a little weight into your heels. 34 00:01:29,959 --> 00:01:32,000 Notice how you feel. 35 00:01:34,208 --> 00:01:36,875 Then see if you can press away from the earth 36 00:01:36,875 --> 00:01:38,333 by lifting the kneecaps 37 00:01:38,333 --> 00:01:40,458 and just lifting up from the pelvic floor 38 00:01:40,458 --> 00:01:44,250 creating more spaciousness or just more awareness 39 00:01:44,250 --> 00:01:47,959 all the way up through the crown of the head, 40 00:01:47,959 --> 00:01:50,000 up and down the spine. 41 00:01:51,542 --> 00:01:55,000 Cool. Then inhale, lift your heart even more. 42 00:01:55,000 --> 00:01:57,834 Exhale, keep the heart lifted as you release the hands. 43 00:01:57,834 --> 00:02:00,166 We're gonna bring them to the tops of the thighs 44 00:02:00,166 --> 00:02:01,875 and you're not gonna collapse here in the heart. 45 00:02:01,875 --> 00:02:04,166 So we just established that so that we have a little bit 46 00:02:04,166 --> 00:02:07,959 of a fighting chance to maintain that as you come forward. 47 00:02:07,959 --> 00:02:10,500 Then you're gonna just bend the knees here 48 00:02:10,500 --> 00:02:12,667 and just bring your right shoulder 49 00:02:12,667 --> 00:02:14,458 in towards the center line 50 00:02:14,458 --> 00:02:17,250 and then loop your left shoulder round and back 51 00:02:17,250 --> 00:02:19,792 and open up your left side body. 52 00:02:19,792 --> 00:02:21,291 It might feel good to start to 53 00:02:21,291 --> 00:02:23,291 straighten the left leg there, 54 00:02:23,291 --> 00:02:25,291 got a little Zenned out, 55 00:02:25,291 --> 00:02:27,500 or you can keep a soft bend. 56 00:02:27,500 --> 00:02:29,875 So we're finding a little twist in the spine 57 00:02:29,875 --> 00:02:32,000 inhale in, exhale switch, 58 00:02:32,000 --> 00:02:33,708 bend the knees, 59 00:02:33,708 --> 00:02:35,917 drop the left shoulder in towards the center 60 00:02:35,917 --> 00:02:40,834 and really actively loop the right shoulder around and back. 61 00:02:40,834 --> 00:02:43,959 With each repetition you can find something new, 62 00:02:43,959 --> 00:02:47,375 so you'll go back and forth in your own time. 63 00:02:47,375 --> 00:02:50,708 Maybe bring the top hand to the back body. 64 00:02:50,708 --> 00:02:55,500 Maybe you start to have more of awareness in the neck, 65 00:02:55,500 --> 00:02:57,083 remembering that the neck is 66 00:02:57,083 --> 00:03:00,000 a nice long extension of the spine. 67 00:03:01,000 --> 00:03:02,792 So then really thinking of the spine 68 00:03:02,792 --> 00:03:05,875 as our guiding light here. 69 00:03:05,875 --> 00:03:08,583 The body is one moving part, 70 00:03:08,583 --> 00:03:11,917 rather than a bunch of disjointed parts. 71 00:03:13,708 --> 00:03:18,125 So today's practice is 72 00:03:18,125 --> 00:03:21,333 for the core and the booty (laughs), 73 00:03:21,333 --> 00:03:23,000 a big request that I just decided, 74 00:03:23,000 --> 00:03:24,417 "You know what, let's just fulfill it." 75 00:03:24,417 --> 00:03:27,000 But I want to start off this practice by saying 76 00:03:27,000 --> 00:03:31,166 really the goal is to create a wholeness, 77 00:03:31,166 --> 00:03:33,125 a union of the breath and the body. 78 00:03:33,125 --> 00:03:38,083 But as the body gets stronger, we wanna cultivate balance. 79 00:03:38,083 --> 00:03:40,083 So today's practice is gonna do that. 80 00:03:40,083 --> 00:03:41,542 Okay, so after a couple of rounds, 81 00:03:41,542 --> 00:03:44,625 we're gonna come to center. 82 00:03:44,625 --> 00:03:46,708 You're just gonna press the palms into the tops of the legs 83 00:03:46,708 --> 00:03:48,083 and think Cat-Cow here. 84 00:03:48,083 --> 00:03:49,708 Inhale, drop the belly. 85 00:03:49,708 --> 00:03:50,708 Open the chest. 86 00:03:50,708 --> 00:03:53,417 Feel the abdominals, nice and long. 87 00:03:53,417 --> 00:03:55,125 Very flattering post here to put on YouTube, 88 00:03:55,125 --> 00:03:56,208 wonderful. 89 00:03:56,208 --> 00:03:58,166 And then exhale, draw the navel in. 90 00:03:58,166 --> 00:04:00,542 Round the spine, think Cat pose. 91 00:04:00,542 --> 00:04:02,375 You're really gonna use your hands to press 92 00:04:02,375 --> 00:04:04,542 and you should feel the spaciousness 93 00:04:04,542 --> 00:04:06,291 in the back body here. 94 00:04:06,291 --> 00:04:09,625 Feet are nice and firmly planted with awareness. 95 00:04:09,625 --> 00:04:11,166 Then inhale, bend the knees. 96 00:04:11,166 --> 00:04:14,208 Scoop your heart forward, open the chest, 97 00:04:14,208 --> 00:04:16,583 think Cow pose. 98 00:04:16,583 --> 00:04:18,083 Open the throat 99 00:04:18,083 --> 00:04:19,291 and then exhale, last time, 100 00:04:19,291 --> 00:04:21,666 rounding through, chin to chest. 101 00:04:21,666 --> 00:04:24,125 Draw the navel in and up so much. 102 00:04:26,417 --> 00:04:27,375 Lovely. 103 00:04:27,375 --> 00:04:30,583 Then slowly, we'll roll all the way up. 104 00:04:30,583 --> 00:04:33,166 Swim the finger tips behind to interlace. 105 00:04:33,166 --> 00:04:34,750 We're gonna open up through the chest here, 106 00:04:34,750 --> 00:04:36,875 so knuckles draw down and away. 107 00:04:36,875 --> 00:04:39,041 You're gonna inhale in, smile, 108 00:04:39,041 --> 00:04:39,959 and then exhale, 109 00:04:39,959 --> 00:04:42,166 really bring your center right underneath you. 110 00:04:42,166 --> 00:04:44,291 So for a lot of people, we might be here. 111 00:04:44,291 --> 00:04:46,041 We're gonna really lengthen the tailbone down 112 00:04:46,041 --> 00:04:48,125 and see if you can stack up through the spine, 113 00:04:48,125 --> 00:04:52,834 so that the center plumb line or the midline is 114 00:04:52,834 --> 00:04:55,542 really bright and just full of awareness, 115 00:04:55,542 --> 00:04:56,458 just has a retention, 116 00:04:56,458 --> 00:04:59,750 and we're gonna maintain that as we work today. 117 00:04:59,750 --> 00:05:01,834 So there's nothing wrong with a great work out 118 00:05:01,834 --> 00:05:05,333 and yoga's really a great tool for strengthening, 119 00:05:05,333 --> 00:05:06,583 trimming, toning the body, 120 00:05:06,583 --> 00:05:10,458 getting to a healthy balanced place where you feel good. 121 00:05:10,458 --> 00:05:13,125 But for me, it's not what be do, but how we do it. 122 00:05:13,125 --> 00:05:15,500 So this line in the spine is gonna really help us today. 123 00:05:15,500 --> 00:05:17,375 We're gonna bump the hips to the left here 124 00:05:17,375 --> 00:05:19,250 and take the crown of the head to the right. 125 00:05:19,250 --> 00:05:21,625 Maybe your fingertips go to the left. 126 00:05:21,625 --> 00:05:24,000 And then from your center, draw your navel in. 127 00:05:24,000 --> 00:05:26,834 Come to center and take it to the other side. 128 00:05:26,834 --> 00:05:28,542 Bump the hips to the right. 129 00:05:28,542 --> 00:05:29,583 So this is a test. 130 00:05:29,583 --> 00:05:31,667 I'm not collapsing in the neck here 131 00:05:31,667 --> 00:05:35,041 and I'm keeping equidistant between 132 00:05:35,041 --> 00:05:37,083 my ears and shoulders. 133 00:05:37,083 --> 00:05:39,792 Okay, navel draws in to lift you back up. 134 00:05:39,792 --> 00:05:43,542 Inhale, we sweep the arms all the way up and overhead. 135 00:05:43,542 --> 00:05:45,875 Exhale, bring the feet right underneath the hips. 136 00:05:45,875 --> 00:05:47,166 (exhales loudly) 137 00:05:47,166 --> 00:05:49,667 Then inhaling again to reach 138 00:05:49,667 --> 00:05:50,500 and then exhale. 139 00:05:50,500 --> 00:05:53,291 Soft bend in the knees as you fold it all the way down. 140 00:05:53,291 --> 00:05:55,417 (exhales loudly) 141 00:05:55,417 --> 00:05:57,542 And then inhale, reach for the sky. 142 00:05:57,542 --> 00:05:59,125 Back all the way up, 143 00:05:59,125 --> 00:06:00,250 (inhales loudly) 144 00:06:00,250 --> 00:06:01,083 and then exhale. 145 00:06:01,083 --> 00:06:03,583 It's like painting a wall with the hands all the way down. 146 00:06:03,583 --> 00:06:05,917 (exhales loudly) 147 00:06:05,917 --> 00:06:07,708 Inhale all the way up, 148 00:06:07,708 --> 00:06:09,708 (inhales loudly) 149 00:06:09,708 --> 00:06:11,417 exhale all the way down 150 00:06:11,417 --> 00:06:13,083 (exhales loudly) 151 00:06:13,083 --> 00:06:14,375 welcoming some energy to the body. 152 00:06:14,375 --> 00:06:15,792 Inhale all the way up, 153 00:06:15,792 --> 00:06:17,959 (inhales loudly) 154 00:06:17,959 --> 00:06:19,583 and exhale all the way down. 155 00:06:19,583 --> 00:06:20,792 (exhales loudly) 156 00:06:20,792 --> 00:06:21,875 Nice work this time. 157 00:06:21,875 --> 00:06:24,125 Forward Fold, stay here for a couple of breaths. 158 00:06:24,125 --> 00:06:26,875 (inhales loudly) 159 00:06:29,667 --> 00:06:30,500 Then from here, 160 00:06:30,500 --> 00:06:32,250 we're gonna walk the hands all the way forward 161 00:06:32,250 --> 00:06:33,208 and the feet all the way back 162 00:06:33,208 --> 00:06:36,041 to come into our first Plank pose. 163 00:06:36,917 --> 00:06:37,959 Take your time getting there. 164 00:06:37,959 --> 00:06:40,250 You can always lower the knees. 165 00:06:40,250 --> 00:06:41,667 Wrap the shoulder blades around, 166 00:06:41,667 --> 00:06:43,417 press away from the yoga mat. 167 00:06:43,417 --> 00:06:46,333 You want to find this dundas or this length 168 00:06:46,333 --> 00:06:48,625 from the crown to the tail. 169 00:06:48,625 --> 00:06:51,708 Then inhale, puff up through the upper back body. 170 00:06:51,708 --> 00:06:53,750 Lift your heart space up towards the ceiling. 171 00:06:53,750 --> 00:06:56,458 Claw the fingertips and then exhale. 172 00:06:56,458 --> 00:06:58,500 Keep the elbows hugging into the the side body 173 00:06:58,500 --> 00:07:00,583 best you can as you lower all the way down. 174 00:07:00,583 --> 00:07:01,875 (exhales loudly) 175 00:07:01,875 --> 00:07:03,166 Then tap into that inner smile. 176 00:07:03,166 --> 00:07:06,917 Big inhale lifts you all the way up, press up. 177 00:07:06,917 --> 00:07:09,834 Then exhale, slow and in control, all the way down. 178 00:07:09,834 --> 00:07:11,250 (exhales loudly) 179 00:07:11,250 --> 00:07:15,000 Inhale lifts you all the way up, you got this. 180 00:07:15,000 --> 00:07:17,041 Exhale all the way down. 181 00:07:17,041 --> 00:07:18,417 (exhales loudly) 182 00:07:18,417 --> 00:07:19,625 One more. 183 00:07:19,625 --> 00:07:20,417 Inhale, strong core. 184 00:07:20,417 --> 00:07:22,375 Navel draws up as you press up, 185 00:07:22,375 --> 00:07:23,500 (inhales loudly) 186 00:07:23,500 --> 00:07:25,166 and exhale all the way down. 187 00:07:25,166 --> 00:07:26,583 (exhales loudly) 188 00:07:26,583 --> 00:07:27,667 Beautiful. 189 00:07:27,667 --> 00:07:28,625 Hug the elbows in. 190 00:07:28,625 --> 00:07:32,000 Inhale, Baby Cobra. 191 00:07:32,000 --> 00:07:34,834 Exhale, release. 192 00:07:34,834 --> 00:07:38,041 Curl the toes under, lift the kneecaps, tone the quads. 193 00:07:38,041 --> 00:07:39,625 Big inhale, lift all the way up, 194 00:07:39,625 --> 00:07:41,041 Plank pose. 195 00:07:41,041 --> 00:07:44,583 Then exhale, Downward Facing Dog. 196 00:07:44,583 --> 00:07:47,083 Use this opportunity to find a couple 197 00:07:47,083 --> 00:07:50,500 really awesome cleansing breaths, 198 00:07:50,500 --> 00:07:52,834 inhaling deeply through the nose 199 00:07:52,834 --> 00:07:55,417 and big exhalations out through the nose and mouth, 200 00:07:55,417 --> 00:07:57,083 just take a couple here. 201 00:07:57,083 --> 00:07:58,250 Don't be shy. 202 00:07:58,250 --> 00:08:00,041 (exhales loudly) 203 00:08:00,041 --> 00:08:02,417 Take your dog for a little walk 204 00:08:02,417 --> 00:08:04,834 and enjoy the process, the unfolding, 205 00:08:04,834 --> 00:08:09,208 as you stretch and move in a way that feels good. 206 00:08:09,208 --> 00:08:12,917 Find a rhythm that feels good today 207 00:08:12,917 --> 00:08:16,542 and focus on the things that are serving you that feel good. 208 00:08:16,542 --> 00:08:17,583 Deep breaths. 209 00:08:17,583 --> 00:08:18,667 Try not to focus on the things that 210 00:08:18,667 --> 00:08:22,125 are difficult, or tight, or stuck. 211 00:08:22,125 --> 00:08:23,333 Find softness, 212 00:08:23,333 --> 00:08:25,083 (exhales loudly) 213 00:08:25,083 --> 00:08:27,166 even though we're strengthening today. 214 00:08:27,166 --> 00:08:30,959 (inhales loudly) (exhales loudly) Great. 215 00:08:30,959 --> 00:08:32,750 Then you're going to walk your toes 216 00:08:32,750 --> 00:08:34,667 as wide as your yoga mat again. 217 00:08:34,667 --> 00:08:37,000 But this time, let them spill off the yoga mat. 218 00:08:37,000 --> 00:08:41,166 So you're pressing into the outer edges of the feet. 219 00:08:41,166 --> 00:08:43,250 Then we're gonna slowly bend the knees. 220 00:08:43,250 --> 00:08:47,583 Lift the heels and come into a Froggy pose variation. 221 00:08:47,583 --> 00:08:49,583 So you might have to make some adjustments, 222 00:08:49,583 --> 00:08:50,917 maybe bring the toes in a little bit more. 223 00:08:50,917 --> 00:08:52,375 That was a little wide for me. 224 00:08:52,375 --> 00:08:56,208 But the heels, I left it in this variation. 225 00:08:56,208 --> 00:08:57,417 Then tap into that core strength 226 00:08:57,417 --> 00:08:59,583 by bringing the palms together. 227 00:08:59,583 --> 00:09:00,917 You're coming into a really wide, 228 00:09:00,917 --> 00:09:02,708 like deep plie here, 229 00:09:02,708 --> 00:09:04,417 and we're gonna try to bring the tail 230 00:09:04,417 --> 00:09:06,583 down to lift the heart up. 231 00:09:07,917 --> 00:09:09,208 So opening up through the hips. 232 00:09:09,208 --> 00:09:11,375 If bringing the hands up is too much for you, 233 00:09:11,375 --> 00:09:12,750 then keep the fingertips down 234 00:09:12,750 --> 00:09:14,166 and you can actually use the fingertips 235 00:09:14,166 --> 00:09:16,000 to play a little here. 236 00:09:17,083 --> 00:09:19,291 (exhales loudly) 237 00:09:19,291 --> 00:09:21,208 Then one final breath cycle, 238 00:09:21,208 --> 00:09:24,291 imagine you're leaning back against a wall. 239 00:09:24,291 --> 00:09:26,208 If you really wanna challenge yourself here, 240 00:09:26,208 --> 00:09:28,291 give yourself a little space between 241 00:09:28,291 --> 00:09:29,667 your heels and your bum. 242 00:09:29,667 --> 00:09:32,708 Lift up a little higher. 243 00:09:32,708 --> 00:09:36,375 And, again, we're working to create this nice long 244 00:09:36,375 --> 00:09:40,041 beautiful line in the spine so the energy can run 245 00:09:40,041 --> 00:09:42,208 fluidly, 246 00:09:42,208 --> 00:09:43,875 (exhales loudly) 247 00:09:43,875 --> 00:09:44,875 and then release. 248 00:09:44,875 --> 00:09:46,500 Great work. 249 00:09:46,500 --> 00:09:48,834 To come out of this posture, be really mindful of the knees. 250 00:09:48,834 --> 00:09:50,792 You're gonna keep little activity in the toes, 251 00:09:50,792 --> 00:09:53,000 gripping the earth as you walk all the way forward 252 00:09:53,000 --> 00:09:54,125 and lift the hips up high. 253 00:09:54,125 --> 00:09:56,542 Come back to your Downward Facing Dog. 254 00:09:56,542 --> 00:09:58,667 Turn the toes in when you get there. 255 00:09:58,667 --> 00:10:00,959 Finding that internal rotation in the hips 256 00:10:00,959 --> 00:10:02,959 should feel really good. 257 00:10:03,959 --> 00:10:06,000 Then take a deep breath in 258 00:10:06,000 --> 00:10:08,917 and a long breath out. 259 00:10:08,917 --> 00:10:10,625 Great. 260 00:10:10,625 --> 00:10:12,875 Walk the toes in line with the hips. 261 00:10:12,875 --> 00:10:14,959 Doesn't matter if the heels are close to the ground or not. 262 00:10:14,959 --> 00:10:17,500 You can actually lift the heels here. 263 00:10:17,500 --> 00:10:18,291 Then we're going to inhale. 264 00:10:18,291 --> 00:10:20,375 Draw the navel in a not and take it over 265 00:10:20,375 --> 00:10:23,708 an imaginary hurdle here coming into our Plank pose. 266 00:10:23,708 --> 00:10:24,792 Take a deep breath in here, 267 00:10:24,792 --> 00:10:26,125 strong Plank, 268 00:10:26,125 --> 00:10:28,500 and then exhale back to your Downward Dog. 269 00:10:28,500 --> 00:10:30,125 (exhales loudly) 270 00:10:30,125 --> 00:10:34,458 Again, start this movement with the belly drawing in and up. 271 00:10:34,458 --> 00:10:38,375 We go all the way up and over that imaginary hurdle 272 00:10:38,375 --> 00:10:40,792 and then send it back, Downward Facing Dog. 273 00:10:40,792 --> 00:10:43,458 Claw through the fingertips. 274 00:10:43,458 --> 00:10:45,458 Again, navel draws in and up. 275 00:10:45,458 --> 00:10:46,750 Slow it down. 276 00:10:46,750 --> 00:10:48,291 (exhales loudly) 277 00:10:48,291 --> 00:10:49,708 Breathe deep, 278 00:10:49,708 --> 00:10:51,417 (inhales loudly) 279 00:10:51,417 --> 00:10:53,834 Downward Facing Dog. 280 00:10:53,834 --> 00:10:55,041 One more time. 281 00:10:55,041 --> 00:10:57,083 Root down through the index finger and thumb, 282 00:10:57,083 --> 00:10:58,959 navel the leads the way, 283 00:10:58,959 --> 00:11:00,917 (exhales loudly) 284 00:11:00,917 --> 00:11:03,834 and to your Downward Dog. 285 00:11:03,834 --> 00:11:05,291 Great work. 286 00:11:05,291 --> 00:11:06,583 Deep breath in, 287 00:11:06,583 --> 00:11:07,917 (inhales loudly) 288 00:11:07,917 --> 00:11:10,375 long breath out. (exhales loudly) 289 00:11:10,375 --> 00:11:11,583 We're gonna slowly walk the feet 290 00:11:11,583 --> 00:11:13,375 back to the middle of the mat, 291 00:11:13,375 --> 00:11:18,250 hands come to meet the toes after you've planted the feet. 292 00:11:18,250 --> 00:11:19,834 Forward fold. 293 00:11:19,834 --> 00:11:21,333 You're gonna bring the hands 294 00:11:21,333 --> 00:11:22,708 right underneath the feet, 295 00:11:22,708 --> 00:11:25,208 toes meeting at the wrists here. 296 00:11:25,208 --> 00:11:27,667 Should feel really good, 297 00:11:27,667 --> 00:11:30,417 shifting your weight a little bit forward perhaps 298 00:11:30,417 --> 00:11:32,834 or wiggling the toes, 299 00:11:32,834 --> 00:11:35,750 feeling that nice stretch through the forearms 300 00:11:35,750 --> 00:11:38,708 and the spaciousness through the upper back body. 301 00:11:38,708 --> 00:11:40,250 If you want more in the lower back body, 302 00:11:40,250 --> 00:11:43,333 bend your knees generously. 303 00:11:43,333 --> 00:11:47,500 (inhales loudly) (exhales loudly) 304 00:11:51,375 --> 00:11:52,041 Awesome. 305 00:11:52,041 --> 00:11:55,250 Release the hands carefully. 306 00:11:55,250 --> 00:11:56,458 Press into the feet, 307 00:11:56,458 --> 00:11:57,417 root to rise here, 308 00:11:57,417 --> 00:11:59,333 reaching for the sky, 309 00:11:59,333 --> 00:12:00,625 reaching for the stars. 310 00:12:00,625 --> 00:12:02,834 Spread your fingertips and inhale, 311 00:12:02,834 --> 00:12:04,875 we rise up strong, 312 00:12:04,875 --> 00:12:07,834 Big full body stretch here. 313 00:12:07,834 --> 00:12:10,291 Reach, reach, reach, reach, reach, reach, 314 00:12:10,291 --> 00:12:11,708 and exhale, 315 00:12:11,708 --> 00:12:14,041 hands to heart. 316 00:12:14,041 --> 00:12:15,000 Awesome work. 317 00:12:15,000 --> 00:12:16,250 Okay, let's keep going. 318 00:12:16,250 --> 00:12:17,708 Let's stay focused here, 319 00:12:17,708 --> 00:12:18,917 start to deepen the breath, 320 00:12:18,917 --> 00:12:20,959 incorporate the breath even more. 321 00:12:20,959 --> 00:12:22,792 Feet go wide as the yoga mat again 322 00:12:22,792 --> 00:12:24,834 and maybe you may have to bring it in just a bit 323 00:12:24,834 --> 00:12:27,875 depending on the length of your legs. 324 00:12:27,875 --> 00:12:28,834 But you want your heels 325 00:12:28,834 --> 00:12:31,125 just a little bit wider than your hips. 326 00:12:31,125 --> 00:12:32,708 All right, toes are pointing forward, 327 00:12:32,708 --> 00:12:34,500 and we have options for the hands. 328 00:12:34,500 --> 00:12:37,792 You can go one hand of a fist, one hand on top. 329 00:12:37,792 --> 00:12:40,542 You can go namaste, palms pressing together, 330 00:12:40,542 --> 00:12:42,959 or you can also send the fingertips out in front. 331 00:12:42,959 --> 00:12:44,834 If you do that, keep the heart lifted. 332 00:12:44,834 --> 00:12:47,208 So every variation, the heart stays lifted. 333 00:12:47,208 --> 00:12:48,041 So here we go. 334 00:12:48,041 --> 00:12:49,875 We're gonna inhale in, exhale. 335 00:12:49,875 --> 00:12:50,959 Send the hips back. 336 00:12:50,959 --> 00:12:54,041 Knees are gonna try to stay over the ankles here 337 00:12:54,041 --> 00:12:56,792 as we come into a squat and draw the navel in and up. 338 00:12:56,792 --> 00:12:59,000 Then inhale, rise up strong. 339 00:12:59,000 --> 00:13:00,959 Find that dunda, crown to tail, 340 00:13:00,959 --> 00:13:02,792 and exhale, send it back. 341 00:13:02,792 --> 00:13:03,959 (exhales loudly) 342 00:13:03,959 --> 00:13:06,000 Inhale, we rise. 343 00:13:06,000 --> 00:13:07,250 Exhale, sink deep. 344 00:13:07,250 --> 00:13:09,041 (exhales loudly) 345 00:13:09,041 --> 00:13:11,000 Start to really sync up with the sound of your breath. 346 00:13:11,000 --> 00:13:13,125 So inhale, exhale. 347 00:13:13,125 --> 00:13:14,375 (exhales loudly) 348 00:13:14,375 --> 00:13:16,417 Inhale (inhales loudly), 349 00:13:16,417 --> 00:13:18,291 exhale, weight is in the heels. 350 00:13:18,291 --> 00:13:19,917 (exhales loudly) 351 00:13:19,917 --> 00:13:21,583 Inhale (inhales loudly), 352 00:13:21,583 --> 00:13:23,166 exhale (exhales loudly), 353 00:13:23,166 --> 00:13:24,208 and then keep it going. 354 00:13:24,208 --> 00:13:25,417 Listen to the sound of your breath, 355 00:13:25,417 --> 00:13:28,792 (inhales loudly) (exhales loudly) 356 00:13:28,792 --> 00:13:32,792 (inhales loudly) (exhales loudly) 357 00:13:32,792 --> 00:13:36,333 (inhales loudly) (exhales loudly) 358 00:13:36,333 --> 00:13:38,125 then gather that energy in the belly. 359 00:13:38,125 --> 00:13:40,500 Keep going. 360 00:13:40,500 --> 00:13:42,375 (exhales loudly) 361 00:13:42,375 --> 00:13:43,208 All right. 362 00:13:43,208 --> 00:13:45,750 So we're gonna start to get our groove on a little bit here, 363 00:13:45,750 --> 00:13:47,417 just sync up with your breath. 364 00:13:47,417 --> 00:13:49,250 Keep weight in the heels. 365 00:13:49,250 --> 00:13:52,375 Keep the heart open and lifted. (exhales loudly) 366 00:13:52,375 --> 00:13:54,542 Inhaling, you sink down low now perhaps, 367 00:13:54,542 --> 00:13:57,417 and exhale, squeeze the glutes and lift your heart. 368 00:13:57,417 --> 00:13:59,917 (inhales loudly) (exhales loudly) 369 00:13:59,917 --> 00:14:02,708 Once you feel you can get into a little bit of a rhythm, 370 00:14:02,708 --> 00:14:05,834 you might if it feels good, pick up the tempo. 371 00:14:06,667 --> 00:14:09,166 But stay focused the quality of movement, 372 00:14:09,166 --> 00:14:12,041 rather than the quantity. (exhales loudly) 373 00:14:12,041 --> 00:14:15,750 Keep this awareness of the spine. 374 00:14:15,750 --> 00:14:18,166 One thing yoga asana is so good about 375 00:14:18,166 --> 00:14:21,959 is reminding us that when we remember to soften 376 00:14:21,959 --> 00:14:23,792 and just be available, 377 00:14:23,792 --> 00:14:28,083 we actually have so much that we didn't know was possible, 378 00:14:28,083 --> 00:14:30,250 so much energy, so much potential. 379 00:14:30,250 --> 00:14:32,041 But when we're gripping and focusing 380 00:14:32,041 --> 00:14:33,542 on the hard, and the fast, 381 00:14:33,542 --> 00:14:36,208 and the furious, and the heat, 382 00:14:36,208 --> 00:14:38,667 it's harder to keep up. 383 00:14:38,667 --> 00:14:41,959 So stay in a nice groove here, 384 00:14:41,959 --> 00:14:44,875 but find ways in which you can soften. 385 00:14:44,875 --> 00:14:47,834 Just a good way of putting it would be 386 00:14:47,834 --> 00:14:50,917 to put a little grace to it all. 387 00:14:50,917 --> 00:14:53,333 (exhales loudly) 388 00:14:53,333 --> 00:14:55,375 By now you're probably starting to cultivate some heat. 389 00:14:55,375 --> 00:14:56,250 That's good. 390 00:14:56,250 --> 00:14:57,875 We want to get the heart rate up a little bit here. 391 00:14:57,875 --> 00:14:59,458 Keep it going. (exhales loudly) 392 00:14:59,458 --> 00:15:02,458 Maybe you sink the hips, the bum down a little lower, 393 00:15:02,458 --> 00:15:05,041 for this last little beat 394 00:15:05,041 --> 00:15:07,083 (exhales loudly) 395 00:15:07,083 --> 00:15:09,917 and maybe squeeze the glutes as you rise up. 396 00:15:12,083 --> 00:15:13,041 (exhales loudly) 397 00:15:13,041 --> 00:15:14,834 All right, let's do one more. 398 00:15:14,834 --> 00:15:17,750 And the next time you're down low, stay there. 399 00:15:17,750 --> 00:15:19,875 We're here, lengthen the tailbone down. 400 00:15:19,875 --> 00:15:21,417 Open the palms up. 401 00:15:21,417 --> 00:15:23,542 I feel like Tevye in the Fiddler on the Roof here. 402 00:15:23,542 --> 00:15:24,959 (laughs) Inhale in, 403 00:15:24,959 --> 00:15:27,792 and then exhale, Forward fold. 404 00:15:27,792 --> 00:15:30,917 (exhales loudly) 405 00:15:30,917 --> 00:15:32,500 So ground the feet, 406 00:15:32,500 --> 00:15:34,625 but then shake your head lose 407 00:15:34,625 --> 00:15:38,875 and just let go. (exhales loudly) 408 00:15:38,875 --> 00:15:42,875 Awesome work. (exhales loudly) 409 00:15:42,875 --> 00:15:43,834 All right. 410 00:15:43,834 --> 00:15:44,750 Bend the knees, 411 00:15:44,750 --> 00:15:46,667 reach for the sky, reach for the stars. 412 00:15:46,667 --> 00:15:49,208 Inhale, spread the fingertips, rise up strong, 413 00:15:49,208 --> 00:15:50,750 (inhales loudly) 414 00:15:50,750 --> 00:15:52,125 and exhale, hands to heart. 415 00:15:52,125 --> 00:15:53,917 (exhales loudly) 416 00:15:53,917 --> 00:15:55,250 So we're gonna go one more round 417 00:15:55,250 --> 00:15:57,083 and if you have a block, you can use it. 418 00:15:57,083 --> 00:15:57,917 If you don't have a block, 419 00:15:57,917 --> 00:15:59,000 you're just gonna repeat what we just did. 420 00:15:59,000 --> 00:16:01,000 It's super great. 421 00:16:01,000 --> 00:16:02,083 So if you have one block, 422 00:16:02,083 --> 00:16:04,667 just bring it underneath one foot. 423 00:16:04,667 --> 00:16:06,708 So you have one foot on the block 424 00:16:06,708 --> 00:16:08,291 and one foot off. 425 00:16:08,291 --> 00:16:09,750 Again, if you don't have a block, no worries. 426 00:16:09,750 --> 00:16:10,542 Just do the same thing, 427 00:16:10,542 --> 00:16:12,792 you're gonna get loads of benefits. 428 00:16:12,792 --> 00:16:13,625 So here we go. 429 00:16:13,625 --> 00:16:15,583 Find that the upward current 430 00:16:15,583 --> 00:16:17,375 of energy through the front body 431 00:16:17,375 --> 00:16:19,458 and then the grounding of the back body. 432 00:16:19,458 --> 00:16:21,000 (exhales loudly) 433 00:16:21,000 --> 00:16:25,041 Toes are pointing forward, we inhale, (inhales loudly) 434 00:16:25,041 --> 00:16:28,625 and exhale, just to relax the shoulders. (exhales loudly) 435 00:16:28,625 --> 00:16:29,875 Then said the hips back. 436 00:16:29,875 --> 00:16:31,083 Take a deep breath in, 437 00:16:31,083 --> 00:16:32,291 fingertips go forward 438 00:16:32,291 --> 00:16:34,750 or maybe you take a mudra or something that feels 439 00:16:34,750 --> 00:16:36,250 supportive in the hands. 440 00:16:36,250 --> 00:16:37,959 Then inhale, lift and squeeze, 441 00:16:37,959 --> 00:16:38,917 and if you're on the block, 442 00:16:38,917 --> 00:16:40,708 you might lift that left leg up, 443 00:16:40,708 --> 00:16:42,125 squeeze and lift, 444 00:16:42,125 --> 00:16:45,333 and then inhale back all the way down. 445 00:16:45,333 --> 00:16:47,375 Exhale, squeeze and lift. 446 00:16:47,375 --> 00:16:49,875 And of course the right foot is really pressing into the block 447 00:16:49,875 --> 00:16:51,375 to lift the heart 448 00:16:51,375 --> 00:16:54,250 and chest up. (exhales loudly) 449 00:16:54,250 --> 00:16:55,583 (inhales loudly) 450 00:16:55,583 --> 00:16:59,792 So inhale to lower now, exhale to lift. 451 00:16:59,792 --> 00:17:02,792 Let's get clear on that. (exhales loudly) 452 00:17:02,792 --> 00:17:05,750 (inhales loudly) (exhales loudly) 453 00:17:05,750 --> 00:17:08,916 You can hold onto your focus out in front, 454 00:17:08,916 --> 00:17:10,541 but make sure that you're not clenching 455 00:17:10,541 --> 00:17:12,625 in the forehead or the jaw. 456 00:17:12,625 --> 00:17:17,125 Keep it soft and easy. (exhales loudly) 457 00:17:17,125 --> 00:17:19,458 (inhales loudly) (exhales loudly) 458 00:17:19,458 --> 00:17:22,791 (inhales loudly) (exhales loudly) 459 00:17:22,791 --> 00:17:26,791 Definitely feeling it in my glutes. (laughs) 460 00:17:26,791 --> 00:17:29,083 And the block just really brings it into that right glute. 461 00:17:29,083 --> 00:17:30,125 (moans) 462 00:17:30,125 --> 00:17:32,250 Okay, keep the hip points lifting up, 463 00:17:32,250 --> 00:17:34,041 not moving forward. 464 00:17:34,041 --> 00:17:36,458 Excuse me, not moving to side if you're on the block. 465 00:17:36,458 --> 00:17:40,542 Try to keep this idea of them lifting up. 466 00:17:40,542 --> 00:17:41,917 It's hard for me to talk and do this. 467 00:17:41,917 --> 00:17:43,708 Inhale, lower. 468 00:17:43,708 --> 00:17:45,834 Exhale, lift (exhales loudly). 469 00:17:45,834 --> 00:17:47,834 (inhales loudly) (exhales loudly) 470 00:17:47,834 --> 00:17:49,458 Throat open. 471 00:17:49,458 --> 00:17:51,834 Heart lifted. (exhales loudly) 472 00:17:51,834 --> 00:17:53,417 Great. 473 00:17:53,417 --> 00:17:54,375 Release. 474 00:17:54,375 --> 00:17:55,792 If you're on the block, 475 00:17:55,792 --> 00:17:58,750 just bring it to the other side very quickly. 476 00:17:58,750 --> 00:18:00,667 Everyone else is just taking a little breather, 477 00:18:00,667 --> 00:18:04,792 a little break. 478 00:18:04,792 --> 00:18:06,041 Last round, here we go. 479 00:18:06,041 --> 00:18:07,333 Find what feels good. 480 00:18:07,333 --> 00:18:09,333 Lift the corners of the mouth a little bit here. 481 00:18:09,333 --> 00:18:11,000 Inhale (inhales loudly), 482 00:18:11,000 --> 00:18:13,458 exhale to relax the shoulders (exhales loudly), 483 00:18:13,458 --> 00:18:14,917 and inhale to lower. 484 00:18:14,917 --> 00:18:17,667 So think about sending the hips back 485 00:18:17,667 --> 00:18:18,792 to bend the knees 486 00:18:18,792 --> 00:18:20,959 and then we squeeze and lift up. 487 00:18:20,959 --> 00:18:23,959 (inhales loudly) (exhales loudly) 488 00:18:23,959 --> 00:18:26,208 (inhales loudly) (exhales loudly) 489 00:18:26,208 --> 00:18:29,708 Let's sync up with our breath. (exhales loudly) 490 00:18:29,708 --> 00:18:32,291 (inhales loudly) If you're getting a little overheated, 491 00:18:32,291 --> 00:18:33,500 exhale out through the mouth. 492 00:18:33,500 --> 00:18:34,583 Let some of that heat go. 493 00:18:34,583 --> 00:18:37,166 (inhales loudly) (exhales loudly) 494 00:18:37,166 --> 00:18:39,333 (inhales loudly) (exhales loudly) 495 00:18:39,333 --> 00:18:41,917 Squeezing the glutes at the top. (exhales loudly) 496 00:18:41,917 --> 00:18:44,000 (inhales loudly) (exhales loudly) 497 00:18:44,000 --> 00:18:46,542 (inhales loudly) (exhales loudly) 498 00:18:46,542 --> 00:18:48,875 (inhales loudly) (exhales loudly) 499 00:18:48,875 --> 00:18:52,792 (inhales loudly) Keep it cool. 500 00:18:52,792 --> 00:18:54,000 Stay calm. 501 00:18:54,000 --> 00:18:56,125 (inhales loudly) (exhales loudly) 502 00:18:56,125 --> 00:18:58,083 (inhales loudly) (exhales loudly) 503 00:18:58,083 --> 00:19:00,291 (inhales loudly) (exhales loudly) 504 00:19:00,291 --> 00:19:02,500 (inhales loudly) (exhales loudly) 505 00:19:02,500 --> 00:19:04,166 (inhales loudly) Awesome. 506 00:19:04,166 --> 00:19:05,375 Now we're gonna do one more. 507 00:19:05,375 --> 00:19:06,208 The next time you're down there, 508 00:19:06,208 --> 00:19:07,333 if you're on the block, 509 00:19:07,333 --> 00:19:08,166 just kick it to the side 510 00:19:08,166 --> 00:19:09,250 and we'll all meet up. 511 00:19:09,250 --> 00:19:10,417 We are one. 512 00:19:10,417 --> 00:19:14,250 Now coming into this last squat, (exhales loudly) 513 00:19:14,250 --> 00:19:16,166 and then find a mudra that feels good. 514 00:19:16,166 --> 00:19:17,500 It can be Wu-Tang, 515 00:19:17,500 --> 00:19:18,792 it could be Thriller, 516 00:19:18,792 --> 00:19:20,750 it could be Lotus. 517 00:19:20,750 --> 00:19:23,375 We're just gonna sink a little deeper. (exhales loudly) 518 00:19:23,375 --> 00:19:25,917 And inhale, lift your heart and lift your toes. 519 00:19:25,917 --> 00:19:28,583 Then exhale, sink a little deeper. (exhales loudly) 520 00:19:28,583 --> 00:19:29,959 And then just one more time, you got this. 521 00:19:29,959 --> 00:19:30,750 Inhale, 522 00:19:30,750 --> 00:19:33,500 exhale, sink a little deeper, 523 00:19:33,500 --> 00:19:35,125 and then let everything go, 524 00:19:35,125 --> 00:19:36,208 Forward fold. 525 00:19:36,208 --> 00:19:38,667 Awesome work everyone. 526 00:19:38,667 --> 00:19:40,333 Sway gently, side to side. 527 00:19:40,333 --> 00:19:43,250 Shake the head, a little yes, a little no. 528 00:19:45,250 --> 00:19:47,208 Take a deep breath in, (inhales loudly) 529 00:19:47,208 --> 00:19:48,250 and exhale everyone, 530 00:19:48,250 --> 00:19:52,000 out through the mouth. (exhales loudly) 531 00:19:52,000 --> 00:19:53,875 Then as you're ready, 532 00:19:53,875 --> 00:19:55,417 open the eyes if they're closed 533 00:19:55,417 --> 00:19:57,792 and bring the fingertips out in front. 534 00:19:57,792 --> 00:19:59,333 This isn't a very (laughs) 535 00:19:59,333 --> 00:20:00,417 anti-transition here. 536 00:20:00,417 --> 00:20:02,625 We're just gonna slowly come to all fours. 537 00:20:02,625 --> 00:20:06,458 So walk the toes back and guide yourself 538 00:20:06,458 --> 00:20:07,917 to Tabletop Position. 539 00:20:07,917 --> 00:20:11,041 The block can go away for a bit. 540 00:20:11,041 --> 00:20:14,458 We come to this nice neutral spine. 541 00:20:14,458 --> 00:20:16,333 And if you need a moment to just bump 542 00:20:16,333 --> 00:20:17,750 the hips a little left to right 543 00:20:17,750 --> 00:20:19,375 or do something figure eights, 544 00:20:19,375 --> 00:20:20,458 listen to your body. 545 00:20:20,458 --> 00:20:22,208 Find what feels good. 546 00:20:25,417 --> 00:20:27,542 Then press away from the yoga mat and when you're ready, 547 00:20:27,542 --> 00:20:29,667 keep the left foot pressing to the ground 548 00:20:29,667 --> 00:20:32,166 and you're just gonna lift the right toes towards the sky 549 00:20:32,166 --> 00:20:33,625 and just baby pulses here as you 550 00:20:33,625 --> 00:20:35,917 press away from your yoga mat. 551 00:20:35,917 --> 00:20:37,792 And then make sure to engage your core 552 00:20:37,792 --> 00:20:40,333 by drawing the navel in and up. 553 00:20:41,959 --> 00:20:43,333 Baby pulses. 554 00:20:45,834 --> 00:20:47,667 Neck is nice and long. 555 00:20:49,333 --> 00:20:51,667 Keep it going. 556 00:20:52,542 --> 00:20:54,625 Then we'll take a deep breath in and exhale, 557 00:20:54,625 --> 00:20:57,208 knee to nose, round it through. 558 00:20:57,208 --> 00:21:00,583 Then inhale, right toes all the way towards the sky. 559 00:21:00,583 --> 00:21:03,208 Exhale, knee to nose, round it through. 560 00:21:03,208 --> 00:21:04,750 Inhale, right toes towards the sky. 561 00:21:04,750 --> 00:21:06,000 Last one. 562 00:21:06,000 --> 00:21:09,458 Exhale, knee to nose. (exhales loudly) 563 00:21:09,458 --> 00:21:11,750 Inhale, right leg toward the sky, 564 00:21:11,750 --> 00:21:13,959 and then we're gonna release and switch. 565 00:21:13,959 --> 00:21:16,667 Baby pulses with the left leg, 566 00:21:16,667 --> 00:21:17,917 left toe's up. 567 00:21:17,917 --> 00:21:18,917 Here we go. 568 00:21:18,917 --> 00:21:21,083 So keep that line of the spine nice and long, 569 00:21:21,083 --> 00:21:23,375 lots of awareness of the navel, 570 00:21:23,375 --> 00:21:26,500 the core drawing in and up. (exhales loudly) 571 00:21:26,500 --> 00:21:28,458 Press away from your yoga mat here, 572 00:21:28,458 --> 00:21:32,625 shoulders away from the ears, pulsing. (exhales loudly) 573 00:21:33,625 --> 00:21:36,208 (inhales loudly) (exhales loudly) 574 00:21:36,208 --> 00:21:38,375 Nice work, everyone. Keep it going. 575 00:21:38,375 --> 00:21:39,708 We're almost done. 576 00:21:39,708 --> 00:21:42,667 (inhales loudly) (exhales loudly) 577 00:21:42,667 --> 00:21:44,500 Sweet, and then here we go. 578 00:21:44,500 --> 00:21:46,583 Inhale in, exhale, knee to nose. 579 00:21:46,583 --> 00:21:49,000 Round it through, squeeze and lift. 580 00:21:49,000 --> 00:21:51,000 Inhale, left toes towards the sky. 581 00:21:51,000 --> 00:21:52,125 Open the chest. 582 00:21:52,125 --> 00:21:54,166 Exhale, squeeze and lift, 583 00:21:54,166 --> 00:21:55,625 knee to nose. 584 00:21:55,625 --> 00:21:58,542 Last one. Inhale, reach. 585 00:21:58,542 --> 00:22:02,458 Exhale, knee to nose. (exhales loudly) 586 00:22:02,458 --> 00:22:05,000 Inhale, left toes towards the sky, 587 00:22:05,000 --> 00:22:06,250 and exhale, release. 588 00:22:06,250 --> 00:22:09,333 Walk the knees up towards the wrists. 589 00:22:09,333 --> 00:22:11,583 Swing the legs to one side 590 00:22:11,583 --> 00:22:14,250 and come to a seat. 591 00:22:14,250 --> 00:22:17,166 You're gonna send the legs out in front, 592 00:22:17,166 --> 00:22:20,250 Dandasana. 593 00:22:20,250 --> 00:22:22,208 Just take a moment here to catch your breath. 594 00:22:22,208 --> 00:22:23,125 (exhales loudly) 595 00:22:23,125 --> 00:22:25,792 Appreciate your body 596 00:22:25,792 --> 00:22:29,625 and remember that we 597 00:22:29,625 --> 00:22:33,333 really can totally focus on core and booty. 598 00:22:33,333 --> 00:22:37,208 But we need to remember why, 599 00:22:37,208 --> 00:22:38,000 why we're doing it. 600 00:22:38,000 --> 00:22:40,166 So I wanted to come to Dandasana today 601 00:22:40,166 --> 00:22:42,083 to just remember (groans) 602 00:22:42,083 --> 00:22:44,917 what are all the ways in which a healthy core supports me 603 00:22:44,917 --> 00:22:47,834 that aren't toxic, 604 00:22:49,792 --> 00:22:52,917 that make me feel good, 605 00:22:52,917 --> 00:22:56,875 that help me sit up nice and tall, 606 00:22:56,875 --> 00:22:59,583 that help me improve my posture, 607 00:23:02,375 --> 00:23:05,250 keep me free from back pain. 608 00:23:10,458 --> 00:23:12,875 I was made to be mobile, 609 00:23:12,875 --> 00:23:16,917 move through life with more ease and fluidity. 610 00:23:18,583 --> 00:23:20,166 All right, then press into your hands. 611 00:23:20,166 --> 00:23:21,041 Lift the hips, 612 00:23:21,041 --> 00:23:23,667 come all the way forward with the booty. 613 00:23:23,667 --> 00:23:26,125 Then we'll slowly roll down to the back, 614 00:23:26,125 --> 00:23:28,708 nice and slow. Take your time. 615 00:23:28,708 --> 00:23:30,542 When you get there, 616 00:23:30,542 --> 00:23:32,208 get centered on your yoga mat 617 00:23:32,208 --> 00:23:35,542 and you're gonna just hug both knees into the chest. 618 00:23:35,542 --> 00:23:38,291 You're gonna take them over to the left side. 619 00:23:38,291 --> 00:23:39,583 You might even use your toes 620 00:23:39,583 --> 00:23:42,333 to bring your hips more towards the right. 621 00:23:42,333 --> 00:23:45,625 So we're in a Reclined Twist here just to start. 622 00:23:45,625 --> 00:23:48,375 You can even turn your gaze towards your right hand. 623 00:23:48,375 --> 00:23:49,542 It feels good. 624 00:23:51,125 --> 00:23:52,417 And we're here, 625 00:23:52,417 --> 00:23:55,750 either staying in the twist for restorative, 626 00:23:55,750 --> 00:23:57,792 or we'll bring the fingertips to the temples, 627 00:23:57,792 --> 00:23:59,208 soft fingers here. 628 00:23:59,208 --> 00:24:00,291 Inhale, in. 629 00:24:00,291 --> 00:24:01,583 Exhale, lift. 630 00:24:01,583 --> 00:24:03,375 Careful not to crunch the back of the neck. 631 00:24:03,375 --> 00:24:04,750 So keep your chin, 632 00:24:04,750 --> 00:24:08,166 your throat nice and open and lifted. 633 00:24:08,166 --> 00:24:09,625 Inhale to find length 634 00:24:09,625 --> 00:24:12,834 and exhale to draw everything in. 635 00:24:12,834 --> 00:24:14,792 Keep the neck nice and long. 636 00:24:14,792 --> 00:24:17,834 (inhales loudly) (exhales loudly) 637 00:24:17,834 --> 00:24:20,000 (inhales loudly) (exhales loudly) 638 00:24:20,000 --> 00:24:22,667 So you can really use that exhale to squeeze. 639 00:24:22,667 --> 00:24:23,875 (exhales loudly) 640 00:24:23,875 --> 00:24:26,083 (inhales loudly) (exhales loudly) 641 00:24:26,083 --> 00:24:27,708 (inhales loudly) (exhales loudly) 642 00:24:27,708 --> 00:24:30,583 Mindfully toning the muscle 643 00:24:30,583 --> 00:24:34,333 and keeping a strong awareness in the spine, 644 00:24:34,333 --> 00:24:35,708 the neck, 645 00:24:35,708 --> 00:24:40,000 keeping the face nice and calm. 646 00:24:40,000 --> 00:24:41,750 (inhales loudly) (exhales loudly) 647 00:24:41,750 --> 00:24:43,333 (inhales loudly) (exhales loudly) 648 00:24:43,333 --> 00:24:45,500 All right, nice work. 649 00:24:45,500 --> 00:24:47,041 We're gonna release this. 650 00:24:47,041 --> 00:24:48,000 Release the hands. 651 00:24:48,000 --> 00:24:49,625 Go right into the other side. 652 00:24:49,625 --> 00:24:52,458 So start with the twist, 653 00:24:52,458 --> 00:24:54,208 knees fall to the right. 654 00:24:54,208 --> 00:24:56,041 Again you can move your hips to the center of the mat 655 00:24:56,041 --> 00:24:57,625 if that feels good. 656 00:24:57,625 --> 00:24:59,458 You could always opt out of the oblique work 657 00:24:59,458 --> 00:25:02,417 and just stay in the Reclined Twist. 658 00:25:02,417 --> 00:25:04,834 Otherwise, we'll bring the fingertips to the temples. 659 00:25:04,834 --> 00:25:06,250 Inhale in 660 00:25:06,250 --> 00:25:07,542 and exhale, lift. 661 00:25:07,542 --> 00:25:09,208 Keep your gaze up towards the ceiling 662 00:25:09,208 --> 00:25:10,542 or even up towards your third eye. 663 00:25:10,542 --> 00:25:13,375 Inhale, lower. Exhale, lift. 664 00:25:13,375 --> 00:25:15,542 Inhale, lower. Exhale, lift. 665 00:25:15,542 --> 00:25:17,625 Fingertips can come behind the head. 666 00:25:17,625 --> 00:25:19,417 Try to keep the elbows nice and wide. 667 00:25:19,417 --> 00:25:21,125 (exhales loudly) 668 00:25:21,125 --> 00:25:22,333 (inhales loudly) (exhales loudly) 669 00:25:22,333 --> 00:25:24,333 Find a rhythm. 670 00:25:24,333 --> 00:25:26,291 Listen to your breath. 671 00:25:26,291 --> 00:25:28,250 Inhale, lower. 672 00:25:28,250 --> 00:25:29,959 Exhale, lift. 673 00:25:29,959 --> 00:25:31,792 (inhales loudly) (exhales loudly) 674 00:25:31,792 --> 00:25:33,834 (inhales loudly) As you exhale and lift, 675 00:25:33,834 --> 00:25:35,750 the navel contracts in. 676 00:25:35,750 --> 00:25:37,834 (inhales loudly) (exhales loudly) 677 00:25:37,834 --> 00:25:40,041 (inhales loudly) (exhales loudly) 678 00:25:40,041 --> 00:25:42,417 (inhales loudly) (exhales loudly) 679 00:25:42,417 --> 00:25:44,708 (inhales loudly) (exhales loudly) 680 00:25:44,708 --> 00:25:46,375 Focus on the quality, 681 00:25:46,375 --> 00:25:47,750 the sensation of the movement, 682 00:25:47,750 --> 00:25:49,333 rather than the quantity. 683 00:25:49,333 --> 00:25:50,792 So you don't need to jerk yourself around here. 684 00:25:50,792 --> 00:25:52,166 You don't need to create 685 00:25:52,166 --> 00:25:54,375 any tension in the neck or the shoulders. 686 00:25:54,375 --> 00:25:55,333 Work it out. 687 00:25:55,333 --> 00:25:56,959 (inhales loudly) (exhales loudly) 688 00:25:56,959 --> 00:25:59,041 (inhales loudly) (exhales loudly) 689 00:25:59,041 --> 00:26:01,375 (inhales loudly) (exhales loudly) 690 00:26:01,375 --> 00:26:03,291 (inhales loudly) (exhales loudly) 691 00:26:03,291 --> 00:26:05,375 (inhales loudly) (exhales loudly) 692 00:26:05,375 --> 00:26:07,417 (inhales loudly) (exhales loudly) 693 00:26:07,417 --> 00:26:08,792 Awesome, do one more, 694 00:26:08,792 --> 00:26:11,041 and then release everything. 695 00:26:11,041 --> 00:26:11,875 Awesome work. 696 00:26:11,875 --> 00:26:14,542 Bring the feet together, knees wide. 697 00:26:14,542 --> 00:26:16,542 Reclined Cobblers Pose. 698 00:26:16,542 --> 00:26:20,125 Snuggle the shoulder blades underneath the heart space, 699 00:26:20,125 --> 00:26:21,583 hands come to the belly, 700 00:26:21,583 --> 00:26:23,250 and we start to soften it out. 701 00:26:23,250 --> 00:26:26,834 Let the breath just return to a natural rhythm. 702 00:26:26,834 --> 00:26:31,417 Close your eyes. (exhales loudly) 703 00:26:31,417 --> 00:26:36,291 And find stillness here and just start to cool off a bit. 704 00:26:36,291 --> 00:26:40,500 Give thanks for your body and for your breath. 705 00:26:49,667 --> 00:26:50,917 You can stay here. 706 00:26:50,917 --> 00:26:54,333 If time allows, you can stay here a little bit longer. 707 00:26:54,333 --> 00:26:56,083 Or if you're ready, 708 00:26:56,083 --> 00:27:00,417 we'll begin to slowly make our way to 709 00:27:00,417 --> 00:27:04,250 Shavasana by extending one leg out then the other. 710 00:27:04,250 --> 00:27:06,625 Maybe you take a moment to 711 00:27:06,625 --> 00:27:09,834 windshield wiper the toes back and forth. 712 00:27:10,667 --> 00:27:14,000 Take one arm out and then the other. 713 00:27:15,041 --> 00:27:17,875 Then take a deep, loving inhale in. 714 00:27:17,875 --> 00:27:19,041 Really go for the gold here. 715 00:27:19,041 --> 00:27:22,542 Breathe in deep. (inhales loudly) 716 00:27:22,542 --> 00:27:25,291 And as you exhale, let everything go, 717 00:27:25,291 --> 00:27:28,500 softening relaxing the weight of the body 718 00:27:28,500 --> 00:27:30,667 completely into the earth. 719 00:27:32,083 --> 00:27:33,750 Close your eyes. 720 00:27:35,875 --> 00:27:37,708 Relax your tongue. 721 00:27:40,750 --> 00:27:41,834 Let go. 722 00:27:50,375 --> 00:27:52,458 Awesome work today, my friends. 723 00:27:52,458 --> 00:27:54,000 Slowly draw the palms together, 724 00:27:54,000 --> 00:27:56,208 bring 'em up to the third eye. 725 00:27:56,208 --> 00:27:59,583 The awesome in me bows to the awesome in you. 726 00:27:59,583 --> 00:28:01,458 Way to work with integrity 727 00:28:01,458 --> 00:28:04,417 and to stay present with your breath 728 00:28:04,417 --> 00:28:09,166 as we step into our best and most beautiful selves 729 00:28:09,166 --> 00:28:12,583 in both body, mind, 730 00:28:12,583 --> 00:28:15,708 and heart. 731 00:28:15,708 --> 00:28:17,792 Have an awesome day. 732 00:28:17,792 --> 00:28:18,917 Namaste. 733 00:28:21,166 --> 00:28:23,166 (exhales loudly) 734 00:28:23,166 --> 00:28:26,750 (upbeat music)