WEBVTT 00:00:00.179 --> 00:00:01.680 what's up party people welcome to yoga 00:00:01.680 --> 00:00:03.750 with Adriene I am Adriene and why am I 00:00:03.750 --> 00:00:05.460 doing this like we're about to do a mr. 00:00:05.460 --> 00:00:07.710 rogers episode I just got back from a 00:00:07.710 --> 00:00:09.420 run and it's so important to take a 00:00:09.420 --> 00:00:11.840 moment to stretch the body and cool down 00:00:11.840 --> 00:00:14.610 the system is so much happier and the 00:00:14.610 --> 00:00:17.190 muscles are so much happier 24 hours and 00:00:17.190 --> 00:00:19.380 48 hours later if you really take just a 00:00:19.380 --> 00:00:21.810 small moment to stretch out after your 00:00:21.810 --> 00:00:23.880 run or your jog or even your brisk walk 00:00:23.880 --> 00:00:26.340 so take your shoes ease off have a sip 00:00:26.340 --> 00:00:27.570 of water and let's hop on the mat 00:00:27.570 --> 00:00:30.619 forerunners cool down 00:00:39.690 --> 00:00:42.700 all right so again we're going to come 00:00:42.700 --> 00:00:45.130 standing in a nice wide legged stance 00:00:45.130 --> 00:00:46.420 here so go ahead and send the fingertips 00:00:46.420 --> 00:00:48.790 out left to right and this is a nice way 00:00:48.790 --> 00:00:50.290 to just kind of gauge your stance or 00:00:50.290 --> 00:00:51.670 just a little a little bit of a guide is 00:00:51.670 --> 00:00:55.750 to maybe align the ankles underneath the 00:00:55.750 --> 00:00:57.730 wrists or there abouts go ahead and pull 00:00:57.730 --> 00:00:59.650 the pinkies back stand up nice and tall 00:00:59.650 --> 00:01:02.290 take a deep breath in and then exhale 00:01:02.290 --> 00:01:04.300 release the palms to the sides of the 00:01:04.300 --> 00:01:05.890 legs turn the two big toes in just 00:01:05.890 --> 00:01:07.420 slightly feel that stretch in the outer 00:01:07.420 --> 00:01:09.640 edge of that back foot and draw energy 00:01:09.640 --> 00:01:11.229 up from the artists or not I mean 00:01:11.229 --> 00:01:12.340 chances are we're a little bit tired 00:01:12.340 --> 00:01:13.690 after the run but we're not just 00:01:13.690 --> 00:01:15.369 spilling our guts into the earth but 00:01:15.369 --> 00:01:18.280 drawing a little energetic pull up from 00:01:18.280 --> 00:01:20.380 the earth and taking a nice deep breath 00:01:20.380 --> 00:01:25.300 in cool spread the fingertips reach 00:01:25.300 --> 00:01:26.770 fingertips left to right as you reach 00:01:26.770 --> 00:01:28.770 all the way up take a deep breath in and 00:01:28.770 --> 00:01:34.060 exhale blow it out great inhale reach it 00:01:34.060 --> 00:01:35.710 up take up lots of space so lengthen 00:01:35.710 --> 00:01:39.040 through the side body and exhale blow it 00:01:39.040 --> 00:01:42.580 out one more check in with the neck 00:01:42.580 --> 00:01:45.720 inhale you're awesome you ran today 00:01:45.720 --> 00:01:49.930 and exhale blow it out awesome the hands 00:01:49.930 --> 00:01:51.430 come to the waistline we draw the 00:01:51.430 --> 00:01:53.440 shoulder blades together standing wide 00:01:53.440 --> 00:01:55.659 legged forward fold so press into all 00:01:55.659 --> 00:01:57.130 four corners of the feet careful not to 00:01:57.130 --> 00:01:59.830 lock the knees here keep the heart nice 00:01:59.830 --> 00:02:02.830 and open as you inhale in and then on an 00:02:02.830 --> 00:02:04.950 exhale we'll slowly send the sit bones 00:02:04.950 --> 00:02:07.060 shining towards the back edge of your 00:02:07.060 --> 00:02:09.489 mat or the the back of your mat here 00:02:09.489 --> 00:02:11.890 remember that is and then we're going to 00:02:11.890 --> 00:02:13.420 take a second here with a nice flat back 00:02:13.420 --> 00:02:16.480 so if this is a new posture for you you 00:02:16.480 --> 00:02:18.340 might check out the foundations of 00:02:18.340 --> 00:02:20.140 standing wide legged forward fold that 00:02:20.140 --> 00:02:22.690 we have on the foundations playlist here 00:02:22.690 --> 00:02:26.140 at yogurt Adriene Channel take a deep 00:02:26.140 --> 00:02:28.480 breath in and then on an exhale I'm 00:02:28.480 --> 00:02:30.100 going to release the fingertips slide 00:02:30.100 --> 00:02:31.840 them all the way down go ahead and come 00:02:31.840 --> 00:02:33.820 into a standing wide legged forward fold 00:02:33.820 --> 00:02:36.040 here so we're going to be a different 00:02:36.040 --> 00:02:37.450 levels here we might be a little bit 00:02:37.450 --> 00:02:39.519 stuck here so we'll bend the knees we'll 00:02:39.519 --> 00:02:41.350 grab the elbows and maybe chill out here 00:02:41.350 --> 00:02:42.840 guerilla-style 00:02:42.840 --> 00:02:46.299 maybe we are energy too we are able got 00:02:46.299 --> 00:02:48.400 excited sorry maybe we are able to draw 00:02:48.400 --> 00:02:50.170 energy up through the arches of the feet 00:02:50.170 --> 00:02:52.569 and relaxed fingertips or palm 00:02:52.569 --> 00:02:56.409 on the earth way to the head down and 00:02:56.409 --> 00:02:58.090 then maybe we're able to bend the elbows 00:02:58.090 --> 00:02:59.769 and walk the palms in line with the 00:02:59.769 --> 00:03:01.840 arches of the feet coming a little bit 00:03:01.840 --> 00:03:03.400 deeper into the stretch here maybe 00:03:03.400 --> 00:03:05.049 releasing the crown of the head down to 00:03:05.049 --> 00:03:07.749 the earth and we breathe here at any 00:03:07.749 --> 00:03:09.609 level so we're working at all different 00:03:09.609 --> 00:03:13.409 levels here or breathing either here 00:03:13.409 --> 00:03:19.989 here or here drawing energy up through 00:03:19.989 --> 00:03:23.139 the arches of the feet and again taking 00:03:23.139 --> 00:03:25.209 nice long smooth deep breaths I'm kind 00:03:25.209 --> 00:03:27.659 of rocking a little bit back and forth 00:03:27.659 --> 00:03:33.000 nice and slow that'll find stillness 00:03:34.620 --> 00:03:36.730 great to come out I'm going to press 00:03:36.730 --> 00:03:38.949 into the outer edges of the feet draw my 00:03:38.949 --> 00:03:40.989 navel in towards my spine so a little 00:03:40.989 --> 00:03:42.939 awareness in my Center here as I come up 00:03:42.939 --> 00:03:45.040 onto the fingertips loop the shoulders 00:03:45.040 --> 00:03:47.409 and come back to that flat back position 00:03:47.409 --> 00:03:49.750 hands come to the waistline here soft 00:03:49.750 --> 00:03:51.699 knees as I press on all four corners of 00:03:51.699 --> 00:03:55.449 the feet and slowly rise up cool take a 00:03:55.449 --> 00:03:57.220 deep breath in reach the fingertips up 00:03:57.220 --> 00:03:58.569 towards the sky this time we'll bring 00:03:58.569 --> 00:04:02.349 the palms together and exhale hands to 00:04:02.349 --> 00:04:04.180 heart now just take a second here if 00:04:04.180 --> 00:04:06.220 you're feeling adventurous you can close 00:04:06.220 --> 00:04:08.889 your eyes just kind of challenge your 00:04:08.889 --> 00:04:15.400 balance here as we cool off and then 00:04:15.400 --> 00:04:17.199 releasing the fingertips and interlacing 00:04:17.199 --> 00:04:19.690 them behind the tailbone here so keeping 00:04:19.690 --> 00:04:21.668 the legs nice and wide I'm going to tuck 00:04:21.668 --> 00:04:23.229 my pelvis in just slightly here so 00:04:23.229 --> 00:04:25.210 lengthening tailbone down drawing the 00:04:25.210 --> 00:04:27.099 knuckles down towards the earth as I 00:04:27.099 --> 00:04:29.139 open through the chest take a second 00:04:29.139 --> 00:04:31.150 here to wag the nose back and forth 00:04:31.150 --> 00:04:39.849 check in with the neck cool or down then 00:04:39.849 --> 00:04:41.349 I might bring the palms together here 00:04:41.349 --> 00:04:42.490 just to show you what this looks like I 00:04:42.490 --> 00:04:46.659 might bring the palms together or I 00:04:46.659 --> 00:04:50.460 might keep the wrists nice and square so 00:04:50.460 --> 00:04:53.110 depending on how the shoulders are 00:04:53.110 --> 00:04:56.380 feeling we take a deep breath in look up 00:04:56.380 --> 00:04:59.340 open the chest and exhale keep it open 00:04:59.340 --> 00:05:01.719 open open open as we come back into that 00:05:01.719 --> 00:05:04.180 wide-legged standing forward fold again 00:05:04.180 --> 00:05:05.830 I'm not locking the knees here 00:05:05.830 --> 00:05:08.139 nice awareness drawing energy up from 00:05:08.139 --> 00:05:09.970 the arches of the feet and again palms 00:05:09.970 --> 00:05:11.500 can come together here as they come up 00:05:11.500 --> 00:05:13.750 over the head or I can square the wrists 00:05:13.750 --> 00:05:15.940 here now I'm going to find a little bend 00:05:15.940 --> 00:05:18.129 back and forth this isn't a big big bend 00:05:18.129 --> 00:05:20.139 I'm keeping all four corners of the feet 00:05:20.139 --> 00:05:22.419 on the earth as I rock a little left to 00:05:22.419 --> 00:05:30.030 right nice long smooth deep breaths 00:05:30.030 --> 00:05:33.669 chest is open still a nice awareness in 00:05:33.669 --> 00:05:36.220 the center the space between the navel 00:05:36.220 --> 00:05:37.690 and the spine as we take a deep breath 00:05:37.690 --> 00:05:41.440 in come back to Center exhale release 00:05:41.440 --> 00:05:46.000 and slowly pressing into all four 00:05:46.000 --> 00:05:47.500 corners if you draw the chin into the 00:05:47.500 --> 00:05:49.449 chest we draw the knuckles towards the 00:05:49.449 --> 00:05:53.340 back and we slowly roll it up once again 00:05:53.340 --> 00:05:56.440 awesome release the fingertips take a 00:05:56.440 --> 00:05:59.520 deep breath in reach the palms up and 00:05:59.520 --> 00:06:02.710 exhale back down to the heart namaste 00:06:02.710 --> 00:06:04.150 great take a deep breath in lift your 00:06:04.150 --> 00:06:06.430 sternum to your thumbs soft knees here 00:06:06.430 --> 00:06:09.580 inhale in exhale last time standing wide 00:06:09.580 --> 00:06:10.719 legged forward fold 00:06:10.719 --> 00:06:12.639 this time going to go into a twist so 00:06:12.639 --> 00:06:13.990 left palm is going to come to the center 00:06:13.990 --> 00:06:14.529 line 00:06:14.529 --> 00:06:16.060 I'm not going to collapse down here but 00:06:16.060 --> 00:06:17.229 I'm going to press away from the earth 00:06:17.229 --> 00:06:19.690 as I inhale open up through the right 00:06:19.690 --> 00:06:22.659 wing spiral your heart ribcage up 00:06:22.659 --> 00:06:23.349 towards the sky 00:06:23.349 --> 00:06:25.659 find nice long beautiful neck here as we 00:06:25.659 --> 00:06:28.930 breathe again drawing the kneecaps up 00:06:28.930 --> 00:06:30.729 drawing energy up from the arches of the 00:06:30.729 --> 00:06:35.770 feet take a deep breath in here late and 00:06:35.770 --> 00:06:37.750 then on an exhale soften and release 00:06:37.750 --> 00:06:39.759 right palm replaces the left and again 00:06:39.759 --> 00:06:42.550 we press away from the mat and then find 00:06:42.550 --> 00:06:45.430 our twist on the other side draw the 00:06:45.430 --> 00:06:47.229 shoulders away from the ears find what 00:06:47.229 --> 00:06:50.289 feels good use your breath here to cool 00:06:50.289 --> 00:06:58.960 it down inhale in inflate and exhale 00:06:58.960 --> 00:07:01.719 soften and release sweet bend the knees 00:07:01.719 --> 00:07:03.310 generously here we're going to turn the 00:07:03.310 --> 00:07:05.919 right toes out left toes in and come 00:07:05.919 --> 00:07:08.440 into a runner's lunge take one breath in 00:07:08.440 --> 00:07:10.900 here as you inhale breathing in to the 00:07:10.900 --> 00:07:13.389 front of that left hip crease and exhale 00:07:13.389 --> 00:07:17.020 slowly lower onto the left knee great 00:07:17.020 --> 00:07:18.639 pulling the right hip crease back in to 00:07:18.639 --> 00:07:18.990 come on 00:07:18.990 --> 00:07:22.470 that right heel keeping left hip stacked 00:07:22.470 --> 00:07:23.789 over left knee I'm just going to breathe 00:07:23.789 --> 00:07:25.169 you're pulling right hip crease back 00:07:25.169 --> 00:07:28.770 again flexing that foot inhale lift and 00:07:28.770 --> 00:07:31.280 lengthen open your heart chin forward 00:07:31.280 --> 00:07:35.869 and exhale soften and bow 00:07:35.900 --> 00:07:38.699 couple breaths here cool it down nice 00:07:38.699 --> 00:07:47.699 and slow then rolling through that right 00:07:47.699 --> 00:07:50.190 foot awesome everyone bring the 00:07:50.190 --> 00:07:53.250 fingertips towards the inside and we're 00:07:53.250 --> 00:07:54.630 going to lift that back knee and nice 00:07:54.630 --> 00:07:56.520 and easy keeping both knees bent we kind 00:07:56.520 --> 00:07:57.900 of come through this gorilla posture 00:07:57.900 --> 00:08:00.270 here oh yeah and take it to the other 00:08:00.270 --> 00:08:02.220 side runners lunge left foot forward 00:08:02.220 --> 00:08:04.410 right foot back take a second here to 00:08:04.410 --> 00:08:06.810 let the heart radiate shine forward deep 00:08:06.810 --> 00:08:09.150 breath in as we stretch the front of 00:08:09.150 --> 00:08:12.240 that right hip crease and then on an 00:08:12.240 --> 00:08:15.150 exhale we lower the right knee peel it 00:08:15.150 --> 00:08:18.180 back flexing through the left foot now 00:08:18.180 --> 00:08:21.919 really pulling that left hip crease back 00:08:22.009 --> 00:08:28.139 slow down the breath and we inhale lift 00:08:28.139 --> 00:08:30.449 and lengthen look forward and lifts up 00:08:30.449 --> 00:08:34.740 and exhale weight of the head softens 00:08:34.740 --> 00:08:44.130 down great after one smooth breath in 00:08:44.130 --> 00:08:46.140 and out we'll roll through that left 00:08:46.140 --> 00:08:49.200 heel bring the fingertips towards the 00:08:49.200 --> 00:08:50.940 arch of that left foot so towards the 00:08:50.940 --> 00:08:52.920 inside once again and we're going to 00:08:52.920 --> 00:08:54.779 come back to that gorilla posture 00:08:54.779 --> 00:08:56.700 pivoting on the feet this time we're 00:08:56.700 --> 00:08:58.500 going to heel-toe heel-toe the feet in 00:08:58.500 --> 00:09:00.810 towards the center and come into a 00:09:00.810 --> 00:09:02.940 little bit of a squat so this will be a 00:09:02.940 --> 00:09:05.579 little hello welcome to yoga with 00:09:05.579 --> 00:09:06.899 Adriene this'd be a little different for 00:09:06.899 --> 00:09:07.230 everyone 00:09:07.230 --> 00:09:09.750 toes are going to point out and we're 00:09:09.750 --> 00:09:11.459 going to drop the sit bones down now 00:09:11.459 --> 00:09:14.250 right away our body might be talking to 00:09:14.250 --> 00:09:16.050 us so we might lift the heels and come 00:09:16.050 --> 00:09:18.570 into more of a froggy variation of this 00:09:18.570 --> 00:09:22.470 posture or we might be able to keep the 00:09:22.470 --> 00:09:23.880 soles of the feet down but still need a 00:09:23.880 --> 00:09:26.160 lot of stability so keep the palms on 00:09:26.160 --> 00:09:28.680 the earth fingertips on the mat where we 00:09:28.680 --> 00:09:32.160 draw a couple circles with the nose one 00:09:32.160 --> 00:09:32.640 way 00:09:32.640 --> 00:09:37.650 than the other breathing into the calves 00:09:37.650 --> 00:09:43.470 breathing into the feet and then you can 00:09:43.470 --> 00:09:45.450 stay here working the neck chilling out 00:09:45.450 --> 00:09:47.280 in your froggy breathing into the legs 00:09:47.280 --> 00:09:50.280 or if we are able to come soles of the 00:09:50.280 --> 00:09:51.390 feet to the mat or perhaps you're 00:09:51.390 --> 00:09:55.020 already there then keep the palms on the 00:09:55.020 --> 00:09:57.600 earth do your neck circles here or bring 00:09:57.600 --> 00:09:59.490 the palms together and find a little 00:09:59.490 --> 00:10:01.530 resistance here as we squeeze the legs 00:10:01.530 --> 00:10:04.170 towards the arms and the arms towards 00:10:04.170 --> 00:10:05.460 the legs here so we're finding a little 00:10:05.460 --> 00:10:07.260 resistance we have a couple different 00:10:07.260 --> 00:10:10.650 places to work out here breathing into 00:10:10.650 --> 00:10:12.930 the hips the legs and finding a softness 00:10:12.930 --> 00:10:21.090 in the neck shoulders cool then we'll 00:10:21.090 --> 00:10:22.950 release wherever we are with a nice deep 00:10:22.950 --> 00:10:29.370 breath in and a long exhale out great 00:10:29.370 --> 00:10:31.470 gentle transition here as we use one 00:10:31.470 --> 00:10:33.240 fingertips in front one set of 00:10:33.240 --> 00:10:34.920 fingertips and back to come onto the sit 00:10:34.920 --> 00:10:37.620 bones and we'll send the legs out in 00:10:37.620 --> 00:10:38.250 front 00:10:38.250 --> 00:10:40.080 shake it out here palms to the earth 00:10:40.080 --> 00:10:43.410 just shake it out nice and easy nothing 00:10:43.410 --> 00:10:46.040 fancy here 00:10:46.820 --> 00:10:48.780 great then we're going to send the legs 00:10:48.780 --> 00:10:51.810 wide I'm gonna come back onto my mat I'm 00:10:51.810 --> 00:10:54.870 going to bring one leg in and prepare 00:10:54.870 --> 00:10:56.880 for kind of a one not kind of a 00:10:56.880 --> 00:10:58.020 one-legged pigeon although we're gonna 00:10:58.020 --> 00:11:01.290 do a little variation here so nice and 00:11:01.290 --> 00:11:03.480 easy as we get into this today so draw 00:11:03.480 --> 00:11:05.640 the right heel in send the left toes 00:11:05.640 --> 00:11:08.010 towards the back edge of your mat use 00:11:08.010 --> 00:11:10.710 your palms on the earth to shift up and 00:11:10.710 --> 00:11:12.270 over so lift the hips up so we're not 00:11:12.270 --> 00:11:14.280 staying on that right hip but we're 00:11:14.280 --> 00:11:16.910 coming in here and then we're walking 00:11:16.910 --> 00:11:19.080 the left toes out so this will be a 00:11:19.080 --> 00:11:21.540 little different for everyone so maybe 00:11:21.540 --> 00:11:22.830 rocking a little back and forth if 00:11:22.830 --> 00:11:28.020 you're new to the practice and then 00:11:28.020 --> 00:11:29.070 we'll all come up onto the fingertips 00:11:29.070 --> 00:11:31.350 come on to the top of that back foot as 00:11:31.350 --> 00:11:38.130 you inhale breathe lift your heart and 00:11:38.130 --> 00:11:41.210 as you exhale fold 00:11:42.960 --> 00:11:45.430 so we might stay palms on the earth here 00:11:45.430 --> 00:11:48.910 this might be our fold one legged pigeon 00:11:48.910 --> 00:11:50.800 we might come on to the forearms here 00:11:50.800 --> 00:11:53.500 interlace the fingertips and relax the 00:11:53.500 --> 00:11:56.530 weight of the head over here or you 00:11:56.530 --> 00:11:58.060 might come all the way down breathing 00:11:58.060 --> 00:12:00.460 keeping a nice brightness and the ball 00:12:00.460 --> 00:12:02.220 joint of this right big toe a nice 00:12:02.220 --> 00:12:04.210 connection with my foundation in the 00:12:04.210 --> 00:12:06.490 back foot and we do have a foundations 00:12:06.490 --> 00:12:08.500 pose for one-legged pigeon so here I 00:12:08.500 --> 00:12:10.840 just did in the basics of this posture 00:12:10.840 --> 00:12:12.790 and supporting it and growing it check 00:12:12.790 --> 00:12:14.800 that out forehead might come to the 00:12:14.800 --> 00:12:17.080 earth here as we breathe three nice long 00:12:17.080 --> 00:12:20.040 smooth deep breaths 00:12:36.940 --> 00:12:39.580 use the palms the fingertips to slowly 00:12:39.580 --> 00:12:42.820 walk it back up palms are going to come 00:12:42.820 --> 00:12:44.860 to the inside here I use my right palm 00:12:44.860 --> 00:12:47.260 to support this next move as I swim the 00:12:47.260 --> 00:12:49.600 left fingertips behind I take a gander 00:12:49.600 --> 00:12:52.780 back at that lat that back foot the left 00:12:52.780 --> 00:12:55.180 foot and I might just stay here a little 00:12:55.180 --> 00:12:57.310 twist or I might Bend that left knee 00:12:57.310 --> 00:12:59.890 peel the right toes up catch the ankle 00:12:59.890 --> 00:13:01.360 or the arch of the inner foot and 00:13:01.360 --> 00:13:03.550 breathe into that quad now if you are 00:13:03.550 --> 00:13:05.410 able to come onto the toes great but 00:13:05.410 --> 00:13:07.300 just just catch it wherever you nature 00:13:07.300 --> 00:13:09.520 aliy catch it today so there's no need 00:13:09.520 --> 00:13:11.320 to over stretch that quad here at this 00:13:11.320 --> 00:13:13.450 point in the practice especially after 00:13:13.450 --> 00:13:15.630 our run draw the lower belly in slightly 00:13:15.630 --> 00:13:19.950 and just figure out where you are today 00:13:22.410 --> 00:13:24.700 soften the skin of the face relax the 00:13:24.700 --> 00:13:30.160 jaw one more breath here and then we 00:13:30.160 --> 00:13:33.190 gently release we roll on to the 00:13:33.190 --> 00:13:35.380 buttocks the sit bones and come soles 00:13:35.380 --> 00:13:36.630 the feet together for baddha konasana 00:13:36.630 --> 00:13:39.250 take a second to sit up nice and tall we 00:13:39.250 --> 00:13:40.720 can interlace the fingertips around the 00:13:40.720 --> 00:13:42.700 toes we can use the thumbs to massage 00:13:42.700 --> 00:13:44.800 the arches of the feet or we can grab 00:13:44.800 --> 00:13:46.360 the ankles here as we sit up nice and 00:13:46.360 --> 00:13:51.070 tall inhale in as you exhale on a breath 00:13:51.070 --> 00:13:56.410 out we fold forward and on an inhale 00:13:56.410 --> 00:13:59.380 roll it up great we're going to take it 00:13:59.380 --> 00:14:01.090 to the other side now so we're going to 00:14:01.090 --> 00:14:04.270 send the legs out wide sit up nice and 00:14:04.270 --> 00:14:07.030 tall and then move into this nice and 00:14:07.030 --> 00:14:08.590 slow so the left heel comes in right 00:14:08.590 --> 00:14:12.640 foot goes out and we're cooling down 00:14:12.640 --> 00:14:14.380 right so it's almost like rather than 00:14:14.380 --> 00:14:16.270 hard moving into postures we're just 00:14:16.270 --> 00:14:17.890 kind of softly like we're moving through 00:14:17.890 --> 00:14:18.310 water 00:14:18.310 --> 00:14:20.350 softly moving in and out of things here 00:14:20.350 --> 00:14:22.150 especially with the hips as we bring a 00:14:22.150 --> 00:14:25.030 little brightness to that left foot and 00:14:25.030 --> 00:14:30.040 there's a blister from running holes 00:14:30.040 --> 00:14:31.420 with a war wound but that's not very 00:14:31.420 --> 00:14:33.340 yogic but I'm just playing ok walk the 00:14:33.340 --> 00:14:36.130 right toes out breathing into the front 00:14:36.130 --> 00:14:37.510 of that right hip crease use the 00:14:37.510 --> 00:14:39.610 fingertips to sit up nice and tall full 00:14:39.610 --> 00:14:41.650 body stretch long puppy belly here 00:14:41.650 --> 00:14:43.960 foundation nice and strong full body 00:14:43.960 --> 00:14:46.650 experience 00:14:47.690 --> 00:14:50.240 and then exhale we release find what 00:14:50.240 --> 00:14:52.370 feels good for you today so it might be 00:14:52.370 --> 00:14:56.800 here it might be here 00:14:58.030 --> 00:15:03.050 or it might be all the way down you 00:15:03.050 --> 00:15:04.940 might find a gentle rock back and forth 00:15:04.940 --> 00:15:07.730 and everyone everyone my friends take 00:15:07.730 --> 00:15:09.800 nice long smooth deep breaths here get 00:15:09.800 --> 00:15:10.910 your money's worth finding what feels 00:15:10.910 --> 00:15:18.969 good fresh blood fresh oxygen 00:15:35.920 --> 00:15:38.509 and after at least three breaths here 00:15:38.509 --> 00:15:40.399 I'll use the palms the fingertips a 00:15:40.399 --> 00:15:42.680 connection to my Center to come back up 00:15:42.680 --> 00:15:48.649 through Center and then check out this 00:15:48.649 --> 00:15:50.660 right quad so I'm not forgetting about 00:15:50.660 --> 00:15:52.519 my torso here so I'm not just collapsing 00:15:52.519 --> 00:15:54.290 in and I'm like reaching back catching 00:15:54.290 --> 00:15:55.610 it for dear life I feel like that's how 00:15:55.610 --> 00:15:58.490 we kind of create some injuries here in 00:15:58.490 --> 00:16:00.980 our cooldown so keep the mindfulness 00:16:00.980 --> 00:16:02.480 going here as we swim the right 00:16:02.480 --> 00:16:04.999 fingertips back nice and slow I might 00:16:04.999 --> 00:16:06.730 just reach back here and be like one day 00:16:06.730 --> 00:16:10.149 one day right foot right ankle one day 00:16:10.149 --> 00:16:12.829 maybe that day is today so I slowly peel 00:16:12.829 --> 00:16:17.420 it up check it out here breathing and 00:16:17.420 --> 00:16:27.439 then I can experiment so this might not 00:16:27.439 --> 00:16:28.910 be something that we do today this might 00:16:28.910 --> 00:16:31.329 be something that we work towards and 00:16:31.329 --> 00:16:33.790 rather than getting discouraged by 00:16:33.790 --> 00:16:37.670 things in yoga that you cannot do I say 00:16:37.670 --> 00:16:40.160 smile in joy that you have something to 00:16:40.160 --> 00:16:42.050 work towards you can return to the video 00:16:42.050 --> 00:16:44.929 again return to the body return to the 00:16:44.929 --> 00:16:47.389 mat and say what the what's it going to 00:16:47.389 --> 00:16:50.779 be today one more breath here and then 00:16:50.779 --> 00:16:54.920 exhale gently release we'll slowly roll 00:16:54.920 --> 00:16:56.420 back onto the sit bones come back to 00:16:56.420 --> 00:16:58.220 that bodycon awesome for one more breath 00:16:58.220 --> 00:17:01.370 as we inhale lifting and lengthening up 00:17:01.370 --> 00:17:04.099 through the crown of the head and 00:17:04.099 --> 00:17:12.829 exhaling bowing forward namaste alright 00:17:12.829 --> 00:17:14.599 my friends so that was our runners 00:17:14.599 --> 00:17:16.970 cool-down that we just did together you 00:17:16.970 --> 00:17:18.380 can take a nice deep breath in of 00:17:18.380 --> 00:17:20.630 gratitude at this time first for 00:17:20.630 --> 00:17:22.520 yourself for taking the time to run 00:17:22.520 --> 00:17:24.770 today and also for taking the time to 00:17:24.770 --> 00:17:26.049 cool it down 00:17:26.049 --> 00:17:29.480 stay cool be cool boy leave questions 00:17:29.480 --> 00:17:31.640 comments below I love to hear from you 00:17:31.640 --> 00:17:33.559 love to hear your requests be sure to 00:17:33.559 --> 00:17:35.299 nurture the body before and after your 00:17:35.299 --> 00:17:38.710 run and we'll see you next time