1 00:00:00,090 --> 00:00:02,469 - What's up, everyone, and welcome to Yoga with Adriene. 2 00:00:02,469 --> 00:00:04,988 I'm Adriene. Today we have Yoga for Dancers. 3 00:00:04,988 --> 00:00:06,974 This is a big request, but it's not just 4 00:00:06,974 --> 00:00:10,344 for professional dancers or dancers in training. 5 00:00:10,344 --> 00:00:11,778 This is for everybody. 6 00:00:11,778 --> 00:00:14,792 This is a really nice blend of fire and grace. 7 00:00:14,792 --> 00:00:17,317 Building strength, but also increasing flexibility 8 00:00:17,317 --> 00:00:20,554 with that loving yoga connection, right? 9 00:00:20,554 --> 00:00:24,124 Conscious breath, joy, kindness. 10 00:00:24,124 --> 00:00:27,224 So hop into something comfy and let's get to it. 11 00:00:27,224 --> 00:00:30,364 (upbeat music) 12 00:00:37,971 --> 00:00:38,805 All right, my friends. 13 00:00:38,805 --> 00:00:41,208 Let's begin standing at the top of the mat, 14 00:00:41,208 --> 00:00:43,810 feet together, really together. 15 00:00:45,212 --> 00:00:47,915 Lift up through the front body. 16 00:00:47,915 --> 00:00:50,751 Ground down through the back body. 17 00:00:52,212 --> 00:00:55,722 Draw your hands together at your heart 18 00:00:56,590 --> 00:01:00,891 and just begin to feel your feet on the earth, 19 00:01:00,891 --> 00:01:04,692 deepen your breath, relax your shoulders, 20 00:01:04,692 --> 00:01:07,768 and lengthen up through the crown. 21 00:01:10,254 --> 00:01:13,540 Let's make the most of our time here together. 22 00:01:13,540 --> 00:01:16,376 Moving with nice conscious breath. 23 00:01:21,214 --> 00:01:24,184 Take a second here to just set an intention, 24 00:01:24,184 --> 00:01:25,919 something positive that will serve you 25 00:01:25,919 --> 00:01:29,356 in the present moment here as you ground. 26 00:01:37,127 --> 00:01:39,797 And we'll gently bow the head to the heart, chin to chest. 27 00:01:39,797 --> 00:01:44,237 Feel that deep stretch in the back of the neck right away. 28 00:01:45,269 --> 00:01:48,608 And then slowly release the fingertips to the ground. 29 00:01:48,608 --> 00:01:51,338 And inhale, reach for the sky. 30 00:01:51,338 --> 00:01:53,246 Big stretch here as you exhale. 31 00:01:53,246 --> 00:01:55,716 Rain it down and forward. 32 00:01:55,716 --> 00:01:57,250 What's up, Benji? 33 00:01:57,250 --> 00:01:59,286 Inhale, lift up halfway. 34 00:01:59,286 --> 00:02:00,844 Find length through the crown. 35 00:02:00,844 --> 00:02:03,423 And then let's go ahead and pull the elbows back. 36 00:02:03,423 --> 00:02:06,259 Long beautiful neck here. 37 00:02:06,259 --> 00:02:07,835 Exhale, soften and fold. 38 00:02:07,835 --> 00:02:09,895 Take a couple of breaths here. 39 00:02:09,895 --> 00:02:13,467 Bend the knees as generously as you need. 40 00:02:13,467 --> 00:02:16,436 And let any stress or tension you've been carrying 41 00:02:16,436 --> 00:02:19,239 just drop, melt off the shoulders. 42 00:02:20,774 --> 00:02:23,082 Release and let go. 43 00:02:26,150 --> 00:02:28,736 And then release, and we'll bring the hands to the earth. 44 00:02:28,736 --> 00:02:31,789 Step the right foot back, step the left foot back. 45 00:02:31,789 --> 00:02:33,213 Strong Plank Pose. 46 00:02:33,213 --> 00:02:35,590 Take a couple of breaths here. 47 00:02:38,352 --> 00:02:40,527 Rock front, rock back. 48 00:02:42,566 --> 00:02:47,100 And then slowly lower all the way to the belly. 49 00:02:47,100 --> 00:02:48,702 Cobra Pose, inhale. 50 00:02:50,170 --> 00:02:52,845 And exhale to release. 51 00:02:52,845 --> 00:02:53,707 Awesome. 52 00:02:53,707 --> 00:02:57,197 Curl the toes under, press up to Plank Pose. 53 00:02:57,197 --> 00:03:01,652 Take a deep breath in, and exhale, Downward Facing Dog. 54 00:03:01,652 --> 00:03:04,418 Take a couple of breaths here to work it out. 55 00:03:04,418 --> 00:03:06,453 Pedal the feet. 56 00:03:06,453 --> 00:03:08,088 You're going to really open the elbow creases 57 00:03:08,088 --> 00:03:10,934 towards the front of your yoga mat today. 58 00:03:10,934 --> 00:03:12,692 Melt the heart back. 59 00:03:12,692 --> 00:03:14,528 Hug the lower ribs in. 60 00:03:16,830 --> 00:03:18,125 And when you're ready, anchor through the left heel 61 00:03:18,125 --> 00:03:20,741 and inhale, lift the right leg up high. 62 00:03:20,741 --> 00:03:24,228 Start by turning all toes, especially that pinky toe, down. 63 00:03:24,228 --> 00:03:27,618 And just giving little baby pulses here. 64 00:03:27,618 --> 00:03:30,243 As you do this craw, claw. 65 00:03:30,243 --> 00:03:32,579 (laughs) Not craw, claw. 66 00:03:32,579 --> 00:03:33,634 Claw through the fingertips, 67 00:03:33,634 --> 00:03:35,562 baby pulses with the right heel. 68 00:03:35,562 --> 00:03:39,019 Hug the front body up to meet the back body. 69 00:03:39,019 --> 00:03:40,841 Find that external rotation in the shoulders 70 00:03:40,841 --> 00:03:42,189 and lengthen through the crown of the head. 71 00:03:42,189 --> 00:03:43,423 We're here for five. 72 00:03:43,423 --> 00:03:44,324 Breathe deep. 73 00:03:44,324 --> 00:03:47,317 Anchor through the left heel, four. 74 00:03:47,317 --> 00:03:51,565 Three, two, and slowly release on the one. 75 00:03:51,565 --> 00:03:52,833 Step forward. 76 00:03:52,833 --> 00:03:53,900 Pyramid posture. 77 00:03:53,900 --> 00:03:55,802 You're going to pivot on the back foot just a bit. 78 00:03:55,802 --> 00:03:59,739 Left toes pointing towards the front left corner of the mat. 79 00:03:59,739 --> 00:04:01,708 Pull up through the right hip crease. 80 00:04:01,708 --> 00:04:04,277 Inhale to find length. 81 00:04:04,277 --> 00:04:05,879 And exhale to fold. 82 00:04:06,723 --> 00:04:07,881 One more time just like that. 83 00:04:07,881 --> 00:04:09,716 Inhale to find length. 84 00:04:10,917 --> 00:04:13,220 And exhale to fold. 85 00:04:13,220 --> 00:04:15,589 So you can bring the hands to rest. 86 00:04:15,589 --> 00:04:18,065 Maybe bring them to rest on the earth, fingertips on mat. 87 00:04:18,065 --> 00:04:22,332 Or maybe bring them around to clasp the right calf 88 00:04:22,332 --> 00:04:25,232 as you draw your nose in towards your navel. 89 00:04:25,232 --> 00:04:29,369 Another option would be to interlace the fingertips 90 00:04:29,369 --> 00:04:33,501 behind your tail or grab opposite elbow. 91 00:04:33,501 --> 00:04:36,009 So find a variation here that feels awesome. 92 00:04:36,009 --> 00:04:39,713 Keep strong, strong legs here as you breathe deep. 93 00:04:39,713 --> 00:04:42,482 (deep breathing) 94 00:04:49,556 --> 00:04:52,861 Nice long full deep breaths. 95 00:04:54,978 --> 00:04:56,904 And then the next time you exhale, 96 00:04:56,904 --> 00:05:00,070 slowly release the hands to the earth. 97 00:05:00,070 --> 00:05:02,636 Lift the back heel all the way up. 98 00:05:02,636 --> 00:05:05,539 Shift your front knee over your front ankle. 99 00:05:05,539 --> 00:05:07,774 And let's lift up half splits. 100 00:05:07,774 --> 00:05:11,978 So left inner thigh reaches up towards the sky. 101 00:05:11,978 --> 00:05:14,314 Now you can play around here, of course. 102 00:05:14,314 --> 00:05:16,550 Opening up through the hip. 103 00:05:17,751 --> 00:05:20,253 Sending the left toes up high. 104 00:05:21,421 --> 00:05:24,157 Or we'll work on squaring the hips 105 00:05:24,157 --> 00:05:25,749 and sending the left foot out long. 106 00:05:25,749 --> 00:05:27,951 So this really depends on what you're working on, 107 00:05:27,951 --> 00:05:31,281 what you're trying to balance out on your body today. 108 00:05:36,113 --> 00:05:37,470 And then for the last cycle of breath 109 00:05:37,470 --> 00:05:40,290 we might wrap the arms around the calf again here. 110 00:05:40,290 --> 00:05:42,609 If that's not available to you, no worries, 111 00:05:42,609 --> 00:05:45,062 keep the fingertips on the ground. 112 00:05:45,062 --> 00:05:46,646 Breathing deep. 113 00:05:47,661 --> 00:05:50,230 And then slowly to come out of the posture 114 00:05:50,230 --> 00:05:52,546 we'll release, bend that left knee in. 115 00:05:52,546 --> 00:05:53,853 And then you're going to shoot it 116 00:05:53,853 --> 00:05:56,289 all the way out to a nice low lunge. 117 00:05:56,289 --> 00:05:58,091 Open the chest, open the shoulders, 118 00:05:58,091 --> 00:05:59,903 breathe into the front of that left hip crease. 119 00:05:59,903 --> 00:06:01,118 Inhale in. 120 00:06:01,118 --> 00:06:03,353 And then exhale, plant the palms. 121 00:06:03,353 --> 00:06:04,864 Step the right toes back. 122 00:06:04,864 --> 00:06:07,888 Belly to Cobra, or chaturanga to Up Dog. 123 00:06:07,888 --> 00:06:09,336 Take your time. 124 00:06:09,336 --> 00:06:12,045 Inhale to open the chest, feel the abdominal wall, 125 00:06:12,045 --> 00:06:15,275 those muscles stretch nice and long. 126 00:06:15,275 --> 00:06:18,945 And then slowly back to Downward Facing Dog. 127 00:06:19,913 --> 00:06:21,181 Deep breath in. 128 00:06:22,682 --> 00:06:24,484 Long breath out. 129 00:06:24,484 --> 00:06:27,220 (deep breathing) 130 00:06:32,970 --> 00:06:34,530 Anchor the right heel and inhale, 131 00:06:34,530 --> 00:06:35,919 lift the left leg up high. 132 00:06:35,919 --> 00:06:37,397 Claw through the fingertips. 133 00:06:37,397 --> 00:06:40,800 So again, go ahead and stay nice and square 134 00:06:40,800 --> 00:06:41,935 with me here, my friends. 135 00:06:41,935 --> 00:06:43,851 So turn the left toes down, down, down. 136 00:06:43,851 --> 00:06:46,450 Anchor through your right heel. 137 00:06:46,450 --> 00:06:50,681 So left pinky toe is really turning towards the earth. 138 00:06:50,681 --> 00:06:52,512 Then here we go, baby pulses 139 00:06:52,512 --> 00:06:56,570 with the left heel, baby pulses up and down. 140 00:06:56,570 --> 00:06:58,498 So firing up through the lower belly, 141 00:06:58,498 --> 00:07:00,553 firing up through the glutes. 142 00:07:00,553 --> 00:07:03,723 Deep stretch in the back of the right leg of course. 143 00:07:03,723 --> 00:07:05,258 And we're opening through the shoulders here, 144 00:07:05,258 --> 00:07:06,473 elbow creases towards the front. 145 00:07:06,473 --> 00:07:08,395 Length through the crown. 146 00:07:08,395 --> 00:07:11,298 Connect to your fire in that belly. 147 00:07:12,756 --> 00:07:15,368 Connect into that warmth. 148 00:07:15,368 --> 00:07:18,104 So don't resist it, just lean in. 149 00:07:20,243 --> 00:07:24,110 So plug into what's coming up basically. 150 00:07:24,110 --> 00:07:25,945 Don't resist, plug in. 151 00:07:28,001 --> 00:07:32,290 We're here for five, four, three, two. 152 00:07:32,290 --> 00:07:36,189 Slowly release on the one, step the left foot up high. 153 00:07:36,189 --> 00:07:37,691 Pyramid posture. 154 00:07:37,691 --> 00:07:39,926 So turn the right toes out. 155 00:07:40,947 --> 00:07:43,210 And just take a second to get situated in your body. 156 00:07:43,210 --> 00:07:46,022 Pull that left hip crease up and in. 157 00:07:49,910 --> 00:07:52,505 Reconnect with your breath. 158 00:07:53,550 --> 00:07:55,929 Then on your next inhale find length. 159 00:07:55,929 --> 00:07:58,982 So actively lengthen through the crown, 160 00:07:58,982 --> 00:08:00,747 and then exhale, fold. 161 00:08:01,695 --> 00:08:02,706 One more just like that. 162 00:08:02,706 --> 00:08:05,018 Big inhale to lengthen. 163 00:08:05,882 --> 00:08:07,754 And exhale to fold. 164 00:08:08,999 --> 00:08:11,191 Now whatever variation you took on the other side, 165 00:08:11,191 --> 00:08:12,592 give it a try on this side. 166 00:08:12,592 --> 00:08:15,528 So if it was interlacing the fingertips, 167 00:08:15,528 --> 00:08:18,198 maybe clasping opposite elbow. 168 00:08:18,198 --> 00:08:21,525 Reverse namaste is always an option here. 169 00:08:21,525 --> 00:08:23,103 Breathing deep. 170 00:08:23,103 --> 00:08:25,372 Or maybe fingertips stay on the earth. 171 00:08:25,372 --> 00:08:28,821 Or maybe the palms come to cradle 172 00:08:28,821 --> 00:08:30,811 the left calf here 173 00:08:30,811 --> 00:08:33,113 as you draw the nose in. 174 00:08:35,688 --> 00:08:37,681 Squeezing our thighs towards the midline. 175 00:08:37,681 --> 00:08:38,582 You got this. 176 00:08:38,582 --> 00:08:42,502 So we're creating stability around the joints, 177 00:08:42,502 --> 00:08:46,820 building strength, and working on flexibility. 178 00:08:46,820 --> 00:08:49,933 The most important thing and the true, true value of yoga 179 00:08:49,933 --> 00:08:54,033 in my opinion is marrying the breath to the experience, 180 00:08:54,033 --> 00:08:57,854 letting it come out of that relationship with your breath, 181 00:08:57,854 --> 00:09:01,941 which is what we need to perform as a dancer, 182 00:09:03,243 --> 00:09:08,047 to be present, joyful, connect the emotional body 183 00:09:08,047 --> 00:09:11,484 and the physical body, unite them as one. 184 00:09:12,799 --> 00:09:15,346 Nice work. Slowly release the fingertips to the earth. 185 00:09:15,346 --> 00:09:17,157 You're going to shift your left knee 186 00:09:17,157 --> 00:09:20,226 in line with your left ankle. 187 00:09:20,226 --> 00:09:21,528 Lift the right heel up. 188 00:09:21,528 --> 00:09:22,345 Here we go. 189 00:09:22,345 --> 00:09:23,100 Inhale in. 190 00:09:23,100 --> 00:09:26,533 Exhale, lift from the right inner thigh first. 191 00:09:26,533 --> 00:09:27,867 So take your core strength with you. 192 00:09:27,867 --> 00:09:30,136 Really move from your center here. 193 00:09:30,136 --> 00:09:32,238 Turn the right toes down. 194 00:09:33,714 --> 00:09:38,165 And then from here we can start to open up as feels good. 195 00:09:38,165 --> 00:09:42,715 Or maybe you keep working on this nice square opening. 196 00:09:44,374 --> 00:09:49,145 Or maybe let's say dance of the two. 197 00:09:54,674 --> 00:09:59,632 Make sure you're breathing nice long smooth deep breaths. 198 00:09:59,632 --> 00:10:01,568 And maybe for the last cycle you work 199 00:10:01,568 --> 00:10:05,638 to bring the hands behind the leg here, the calf. 200 00:10:06,506 --> 00:10:10,030 (deep breathing) 201 00:10:17,667 --> 00:10:21,521 And then slowly from your center bring that right knee in. 202 00:10:21,521 --> 00:10:23,653 Squeeze it in, squeeze it in, squeeze it in. 203 00:10:23,653 --> 00:10:25,385 And then shoot it out, nice low lunge. 204 00:10:25,385 --> 00:10:27,400 Step it lightly. 205 00:10:27,400 --> 00:10:28,969 And then open the chest. 206 00:10:28,969 --> 00:10:30,870 Inhale, open the shoulders. 207 00:10:30,870 --> 00:10:34,107 Feel that big stretch in the front of the right hip crease. 208 00:10:34,107 --> 00:10:38,878 And then exhale, plant the palms, step the left toes back. 209 00:10:38,878 --> 00:10:42,482 And vinyasa, belly to Cobra, or chaturanga to Up Dog. 210 00:10:42,482 --> 00:10:46,486 Feel the front body lengthen as you open the chest. 211 00:10:46,486 --> 00:10:49,589 And then exhale, contract and send it up and back, 212 00:10:49,589 --> 00:10:51,992 Downward Facing Dog. 213 00:10:51,992 --> 00:10:53,260 Deep breath in. 214 00:10:55,215 --> 00:10:56,689 Long breath out. 215 00:10:57,881 --> 00:10:58,715 Beautiful. 216 00:10:58,715 --> 00:11:02,719 Ragdoll, so step the right foot out behind the right hand. 217 00:11:02,719 --> 00:11:04,321 Left foot up behind the left hand. 218 00:11:04,321 --> 00:11:05,889 Feet nice and wide. 219 00:11:06,700 --> 00:11:09,796 Then big inhale lifts you up halfway. 220 00:11:09,796 --> 00:11:11,137 Exhale to fold. 221 00:11:11,137 --> 00:11:13,373 Interlace the fingertips behind. 222 00:11:13,373 --> 00:11:15,395 And you're going to bend the elbows left to right. 223 00:11:15,395 --> 00:11:17,177 Lift the toes up for just a breath. 224 00:11:17,177 --> 00:11:18,878 Inhale to find length. 225 00:11:18,878 --> 00:11:22,749 And then exhale to draw your nose towards your navel. 226 00:11:22,749 --> 00:11:25,619 So you can bend the knees as generously as need here. 227 00:11:25,619 --> 00:11:27,387 Otherwise we'll work to straighten the legs. 228 00:11:27,387 --> 00:11:29,155 Again, elbows left to right. 229 00:11:32,322 --> 00:11:37,260 Really pressing into all four corners of the feet. 230 00:11:37,260 --> 00:11:38,895 Listen to the sound of your breath. 231 00:11:38,895 --> 00:11:40,130 One more cycle. 232 00:11:43,700 --> 00:11:44,568 And then release. 233 00:11:44,568 --> 00:11:46,469 Tuck the chin, bend the knees, 234 00:11:46,469 --> 00:11:49,439 so much so that your belly comes to the tops of the thighs. 235 00:11:49,439 --> 00:11:52,676 Then slowly roll it up, take your time. 236 00:11:53,593 --> 00:11:55,462 Imagine tearing your yoga mat in half here. 237 00:11:55,462 --> 00:11:57,880 So you're really pressing into the feet, 238 00:11:57,880 --> 00:12:00,833 engaging the legs, or pressing, 239 00:12:00,833 --> 00:12:03,890 almost just imagining the yoga mat tearing in the middle 240 00:12:03,890 --> 00:12:05,212 as we lift, lift, lift, lift, lift. 241 00:12:05,212 --> 00:12:07,260 Strong legs, strong legs. 242 00:12:07,260 --> 00:12:08,835 Lift the chest, open the heart, 243 00:12:08,835 --> 00:12:11,538 open the palms, Mountain Pose. 244 00:12:11,538 --> 00:12:13,173 Without looking down, slowly bring 245 00:12:13,173 --> 00:12:16,409 the feet together, really together. 246 00:12:16,409 --> 00:12:17,644 Deep breath in. 247 00:12:19,139 --> 00:12:20,473 Long breath out. 248 00:12:22,188 --> 00:12:23,723 Slowly shift your weight to your left foot. 249 00:12:23,723 --> 00:12:26,593 And inhale, lift the right knee up high. 250 00:12:26,593 --> 00:12:28,228 Exhale, send the right toes out, 251 00:12:28,228 --> 00:12:30,163 Warrior Three, airplane arms. 252 00:12:30,163 --> 00:12:32,232 Right toes out, fingertips reach out. 253 00:12:32,232 --> 00:12:35,001 Crown of the head forward. 254 00:12:35,001 --> 00:12:36,469 Here we go, big breath in here. 255 00:12:36,469 --> 00:12:38,371 Lift front body up to meet back body. 256 00:12:38,371 --> 00:12:40,359 Open the chest, spread the fingers. 257 00:12:40,359 --> 00:12:42,676 Exhale, contract navel to spine. 258 00:12:42,676 --> 00:12:46,162 Right knee lifts up. 259 00:12:46,162 --> 00:12:48,595 And then you can take a little open palm here. 260 00:12:48,595 --> 00:12:51,755 You can also bring the hands together when you lift up here. 261 00:12:51,755 --> 00:12:52,635 Alright, here we go. 262 00:12:52,635 --> 00:12:56,072 Inhale, send the fingertips out, right toes out. 263 00:12:56,072 --> 00:12:58,241 Crown of the head forward. 264 00:12:59,175 --> 00:13:02,512 And exhale, right knee comes in. 265 00:13:02,512 --> 00:13:05,148 Let's bring the hands together. 266 00:13:05,148 --> 00:13:07,484 Inhale, find that expansion. 267 00:13:10,236 --> 00:13:13,273 And exhale, right knee comes in, squeeze and lift. 268 00:13:13,273 --> 00:13:16,076 Crown reaches up, palms together. 269 00:13:16,076 --> 00:13:19,110 One more time. Big inhale, nice and slow. 270 00:13:19,112 --> 00:13:21,414 Draw the navel up to meet the spine. 271 00:13:21,414 --> 00:13:22,816 Tuck the chin into the chest. 272 00:13:22,816 --> 00:13:27,193 Breathe and exhale, rounding through. 273 00:13:27,193 --> 00:13:29,829 Cross right ankle over the top of the left thigh. 274 00:13:29,829 --> 00:13:32,198 Inhale, lift the sternum to the thumb. 275 00:13:32,198 --> 00:13:35,101 And exhale, Forward Fold. 276 00:13:35,101 --> 00:13:36,903 Keep the right toes nice and bright. 277 00:13:36,903 --> 00:13:38,905 Fingertips to the earth. 278 00:13:40,700 --> 00:13:42,235 A couple of cycles of breath here. 279 00:13:42,235 --> 00:13:43,503 Breathing deep. 280 00:13:44,911 --> 00:13:46,846 So depending where you are in your body 281 00:13:46,846 --> 00:13:50,183 and in your energy level and your mood, 282 00:13:50,183 --> 00:13:52,051 or we have of course people from all over the world 283 00:13:52,051 --> 00:13:55,655 practicing this with us, you can stay here. 284 00:13:56,876 --> 00:13:59,095 If there's an arm balance here in your practice, 285 00:13:59,095 --> 00:14:01,816 maybe you work towards that. 286 00:14:02,495 --> 00:14:04,364 Too far up at the front of my mat here. 287 00:14:04,364 --> 00:14:06,903 Maybe it's a toe stand. 288 00:14:09,142 --> 00:14:10,641 Breathing deep. 289 00:14:12,829 --> 00:14:14,597 So the most important thing is that you stay 290 00:14:14,597 --> 00:14:18,049 really present in your body with your breath. 291 00:14:21,901 --> 00:14:24,704 If you're in a variation, take one more big inhale 292 00:14:24,704 --> 00:14:26,072 and then use your exhale to meet us 293 00:14:26,072 --> 00:14:28,908 all the way back, all the way up here. 294 00:14:28,908 --> 00:14:31,011 Standing, lifting right knee up towards the chest. 295 00:14:31,011 --> 00:14:32,919 Lift, lift, lift, lift. 296 00:14:32,919 --> 00:14:35,015 And then exhale to release, Mountain Pose. 297 00:14:35,015 --> 00:14:39,776 Don't look down, keep your awareness and your focus, 298 00:14:39,776 --> 00:14:42,296 your gaze out nice and front. 299 00:14:43,777 --> 00:14:44,911 Then again, don't look down. 300 00:14:44,911 --> 00:14:47,019 So just put your awareness, 301 00:14:47,019 --> 00:14:48,615 your eyeballs on the soles of your feet. 302 00:14:48,615 --> 00:14:52,552 And bring the feet together, really together. 303 00:14:52,552 --> 00:14:53,697 And here we go again. 304 00:14:53,697 --> 00:14:55,359 Shifting the weight to the right foot. 305 00:14:55,359 --> 00:14:57,094 Deep breath in. 306 00:14:57,094 --> 00:14:59,330 Then slowly release the fingertips down. 307 00:14:59,330 --> 00:15:01,966 Open your palms, Mountain Pose. 308 00:15:01,966 --> 00:15:03,200 Keep breathing. 309 00:15:04,294 --> 00:15:07,130 Enjoy this time with your body, with your breath. 310 00:15:07,130 --> 00:15:09,168 As you're ready, shift the weight to the right foot 311 00:15:09,168 --> 00:15:12,836 and slowly begin to peel the left leg up high. 312 00:15:12,836 --> 00:15:13,670 Fire up your core. 313 00:15:13,670 --> 00:15:15,738 Big breath in, lift up from the armpit chest. 314 00:15:15,738 --> 00:15:17,407 Nice long beautiful neck. 315 00:15:17,407 --> 00:15:18,241 And here we go. 316 00:15:18,241 --> 00:15:21,311 Slowly sending it out, Warrior Three. 317 00:15:22,278 --> 00:15:25,761 Just checking in on this side. 318 00:15:25,761 --> 00:15:27,584 Working it out, balancing the right 319 00:15:27,584 --> 00:15:28,651 and the left side of the body. 320 00:15:28,651 --> 00:15:30,520 Lift the front body up to meet the back body. 321 00:15:30,520 --> 00:15:32,489 Draw the navel in and up. 322 00:15:32,489 --> 00:15:33,556 After you've taken a couple of breaths 323 00:15:33,556 --> 00:15:37,126 to go through your checklist, find a flow. 324 00:15:37,126 --> 00:15:40,330 So you inhale in here, lift the left inner thigh up. 325 00:15:40,330 --> 00:15:44,501 Exhale, slowly lift the left knee up towards your chest. 326 00:15:45,505 --> 00:15:48,985 Inhale to expand and fly. 327 00:15:51,087 --> 00:15:53,490 And exhale to reel it all in. 328 00:15:57,390 --> 00:16:02,286 Inhale, open, fly, soar, look forward. 329 00:16:02,286 --> 00:16:04,542 Exhale, bring it in. 330 00:16:06,259 --> 00:16:07,727 Let's do one more. 331 00:16:07,727 --> 00:16:10,964 Try to create a full body experience here. 332 00:16:10,964 --> 00:16:13,199 Lift the corners of the mouth slightly. 333 00:16:13,199 --> 00:16:15,668 Go way beyond the physical body. 334 00:16:15,668 --> 00:16:19,572 Connect to your energetic body and then reel it in. 335 00:16:19,572 --> 00:16:22,609 We'll cross the left ankle over the right. 336 00:16:22,609 --> 00:16:24,644 Inhale in, lift the chest. 337 00:16:24,644 --> 00:16:28,233 And exhale all the way down and forward. 338 00:16:29,309 --> 00:16:30,410 Awesome, you're doing great. 339 00:16:30,410 --> 00:16:32,078 Breathe deep, stick with it. 340 00:16:32,078 --> 00:16:35,281 If this is challenging for you, meet your appropriate edge. 341 00:16:35,281 --> 00:16:38,108 Keep the toes bright, the shoulders relaxed. 342 00:16:38,108 --> 00:16:40,153 Breath nice and full. 343 00:16:41,401 --> 00:16:42,969 So for the variations on this side, 344 00:16:42,969 --> 00:16:44,804 you can just stay in the Forward Fold. 345 00:16:44,804 --> 00:16:45,638 If you want to try to arm balance, 346 00:16:45,638 --> 00:16:47,286 you plant the palms. 347 00:16:47,286 --> 00:16:50,076 You create space in the shoulders, lots of stability. 348 00:16:50,076 --> 00:16:51,611 And you create a little shelf here 349 00:16:51,611 --> 00:16:53,847 with your forearms as you look forward. 350 00:16:53,847 --> 00:16:58,084 And just rock front and back, maybe lift the toes. 351 00:16:58,084 --> 00:17:01,754 Maybe the toe stand is the variation you choose. 352 00:17:01,754 --> 00:17:04,122 Or maybe you just stay put here. 353 00:17:04,122 --> 00:17:06,860 (deep breathing) 354 00:17:15,912 --> 00:17:18,848 Then take one more cycle of breath. 355 00:17:20,530 --> 00:17:22,752 And then slowly bring the hands together 356 00:17:22,752 --> 00:17:26,169 and take your time as you rise all the way back up. 357 00:17:26,169 --> 00:17:28,571 We'll bring the left knee all the way up to the chest. 358 00:17:28,571 --> 00:17:30,039 Squeeze and lift, squeeze and lift. 359 00:17:30,039 --> 00:17:31,975 Press down through your right foot. 360 00:17:31,975 --> 00:17:36,146 And then slowly release everything, Mountain Pose. 361 00:17:37,103 --> 00:17:38,771 Open the hands out. 362 00:17:38,771 --> 00:17:40,843 Lift the chest up. 363 00:17:40,843 --> 00:17:42,162 Inhaling deeply. 364 00:17:43,419 --> 00:17:48,124 Then exhale to relax your shoulders and draw the belly in. 365 00:17:48,124 --> 00:17:50,393 Without looking down, nice and slow, 366 00:17:50,393 --> 00:17:52,128 you're going to open the legs wide. 367 00:17:52,128 --> 00:17:54,164 Turn the toes as wide as your yoga mat here. 368 00:17:54,164 --> 00:17:56,479 Let them spill off the edge. 369 00:17:56,479 --> 00:17:58,201 Then inhale, imagine this upward current 370 00:17:58,201 --> 00:18:00,470 of energy through the front body. 371 00:18:00,470 --> 00:18:01,604 Grounding through the back body. 372 00:18:01,604 --> 00:18:03,773 So lengthen tailbone down. 373 00:18:05,061 --> 00:18:08,197 Then inhale, hands come together. 374 00:18:08,197 --> 00:18:09,362 And exhale nice and slow, 375 00:18:09,362 --> 00:18:11,467 as if you were sliding down a wall. 376 00:18:11,467 --> 00:18:14,871 So you're going to move nice and slow here. 377 00:18:14,871 --> 00:18:17,974 Coming all the way down into Malasana 378 00:18:17,974 --> 00:18:20,043 or your version of a yogi squat. 379 00:18:20,043 --> 00:18:23,546 So take your time, slide down, down, down. 380 00:18:27,236 --> 00:18:30,340 When you get there, if the heels come up, no problem. 381 00:18:30,340 --> 00:18:32,909 If you have to adjust your feet, no problem. 382 00:18:32,909 --> 00:18:35,911 We'll bring the outer edges of the arms 383 00:18:35,911 --> 00:18:39,253 to the inner thighs, inner knee. 384 00:18:39,253 --> 00:18:40,980 And we'll create a little resistance here 385 00:18:40,980 --> 00:18:43,823 as we squeeze the legs in towards the arms 386 00:18:43,823 --> 00:18:47,460 and press the arms out towards the legs. 387 00:18:47,460 --> 00:18:51,931 Use this energy here to find more length through the torso. 388 00:18:51,931 --> 00:18:55,571 Nice long beautiful neck, lots of length. 389 00:18:55,571 --> 00:18:57,503 Lifting up through the crown. 390 00:18:59,492 --> 00:19:01,361 Take a deep breath in. 391 00:19:01,361 --> 00:19:03,290 Then try to keep the outer edges of the feet 392 00:19:03,290 --> 00:19:06,566 firmly planted as you release the fingertips forward. 393 00:19:06,566 --> 00:19:09,369 Then inhale, just press up just a bit. 394 00:19:09,369 --> 00:19:11,738 We're here for five, four, 395 00:19:11,738 --> 00:19:13,473 so you're not dropping down here. 396 00:19:13,473 --> 00:19:17,610 Three, two, and with control, with grace on the one, 397 00:19:17,610 --> 00:19:19,579 fingertips come behind you. 398 00:19:19,579 --> 00:19:21,314 We lift the toes first. 399 00:19:21,314 --> 00:19:25,220 And then slowly come to a seat. 400 00:19:25,220 --> 00:19:26,900 Now, bring the feet in front. 401 00:19:26,900 --> 00:19:29,562 We're going to windshield wiper the legs, so 90, 90. 402 00:19:29,562 --> 00:19:33,039 So just take the knees over to one side 403 00:19:33,039 --> 00:19:35,975 two 90 degree angles here 404 00:19:35,975 --> 00:19:39,378 and find a little lift through the chest. 405 00:19:43,019 --> 00:19:46,839 And then to the other side, 90, 90. 406 00:19:46,839 --> 00:19:49,355 Lift the chest, breathe. 407 00:19:57,400 --> 00:20:00,770 And then lift it back up, soles of the feet come together. 408 00:20:00,770 --> 00:20:02,672 We open the knees wide. 409 00:20:02,672 --> 00:20:04,774 Open the feet like a book here. 410 00:20:04,774 --> 00:20:06,672 Let the thighs grow heavy. 411 00:20:06,672 --> 00:20:08,444 Inhale to lift the heart. 412 00:20:10,850 --> 00:20:13,853 Find soft easy movement in the neck. 413 00:20:17,887 --> 00:20:19,655 And stay here lifted. 414 00:20:20,707 --> 00:20:23,109 Or on an exhale, contract navel to spine 415 00:20:23,109 --> 00:20:25,912 and slowly send your heart forward. 416 00:20:25,912 --> 00:20:28,181 Pull the elbows left to right a bit here 417 00:20:28,181 --> 00:20:30,362 and look forward as if you were looking 418 00:20:30,362 --> 00:20:32,599 like off into a pond. 419 00:20:32,599 --> 00:20:36,068 So give yourself a little image here. 420 00:20:38,127 --> 00:20:38,961 Inhale in. 421 00:20:39,939 --> 00:20:44,110 Exhale, tops of the thighs grow heavier, and ground down. 422 00:20:46,589 --> 00:20:48,591 And then slowly release. 423 00:20:49,619 --> 00:20:51,053 Awesome work. 424 00:20:51,053 --> 00:20:53,556 We'll come to lie flat on our back. 425 00:20:53,556 --> 00:20:54,791 Take your time. 426 00:20:58,578 --> 00:21:00,880 And when you get there, hug the knees up to the chest. 427 00:21:00,880 --> 00:21:03,149 Take a deep breath in. 428 00:21:03,149 --> 00:21:05,151 Inhale, lots of love in. 429 00:21:06,125 --> 00:21:08,528 And exhale, lots of love out. 430 00:21:09,809 --> 00:21:12,193 Peel the nose up towards the knees. 431 00:21:12,193 --> 00:21:13,741 Inhale. 432 00:21:14,574 --> 00:21:18,397 And exhale, maybe you grab the outer edges of the feet. 433 00:21:19,665 --> 00:21:22,315 Create more space with every breath in. 434 00:21:23,976 --> 00:21:26,712 And soften with every breath out. 435 00:21:27,864 --> 00:21:29,388 Happy Baby Pose. 436 00:21:29,388 --> 00:21:31,501 Nice and slow, you'll lower the head, 437 00:21:31,501 --> 00:21:32,668 the neck, the shoulders. 438 00:21:32,668 --> 00:21:35,338 You'll take the soles of the feet up high. 439 00:21:35,338 --> 00:21:40,404 Then bring your elbows in and open the knees out wide. 440 00:21:41,204 --> 00:21:43,506 Take any soft easy movement here that feels good. 441 00:21:43,506 --> 00:21:47,410 Maybe straightening one leg and then the other. 442 00:21:54,811 --> 00:21:57,513 And then we'll release everything. 443 00:21:57,513 --> 00:21:59,182 Extending the legs out long, 444 00:21:59,182 --> 00:22:01,317 wiggling the fingers, wiggling the toes, 445 00:22:01,317 --> 00:22:05,221 bringing the arms to rest gently at your sides. 446 00:22:09,786 --> 00:22:11,687 When you're ready, find stillness, 447 00:22:11,687 --> 00:22:14,123 take a deep breath in, smile. 448 00:22:15,815 --> 00:22:18,684 Exhale, close your eyes and relax everything 449 00:22:18,684 --> 00:22:20,586 for just a moment here. 450 00:22:26,075 --> 00:22:29,779 Take a second to just take stock, 451 00:22:29,779 --> 00:22:32,470 give thanks for your body. 452 00:22:33,663 --> 00:22:37,816 If you have something that's in the healing process, 453 00:22:37,816 --> 00:22:42,777 trust the divine timing in that, of that. 454 00:22:49,215 --> 00:22:52,197 And then slowly without looking, bring your index finger 455 00:22:52,197 --> 00:22:54,810 and thumb together to touch, 456 00:22:54,810 --> 00:22:57,810 a little mudra in the hands here. 457 00:23:01,240 --> 00:23:03,075 Take a deep breath in. 458 00:23:04,984 --> 00:23:06,835 And exhale. 459 00:23:09,589 --> 00:23:11,571 Thank you so much for sharing your time 460 00:23:11,571 --> 00:23:12,612 and your energy with me. 461 00:23:12,612 --> 00:23:14,233 Please share this video with anyone 462 00:23:14,233 --> 00:23:17,553 who you think it might be useful for. 463 00:23:17,553 --> 00:23:20,399 Take good care of your body, but also your mind 464 00:23:20,399 --> 00:23:23,676 and your heart space as well, for it's all connected. 465 00:23:23,676 --> 00:23:25,871 I'll see you next time. 466 00:23:25,871 --> 00:23:27,172 Namaste. 467 00:23:27,172 --> 00:23:30,309 (upbeat music)