1 00:00:00,000 --> 00:00:02,009 hey everyone welcome to yoga with 2 00:00:02,009 --> 00:00:03,959 Adriene I am Adriene and today we have a 3 00:00:03,959 --> 00:00:06,660 sequence to beat the winter blues it's 4 00:00:06,660 --> 00:00:09,240 colder than a witch's titty most places 5 00:00:09,240 --> 00:00:13,170 even here in Texas and you know a lot of 6 00:00:13,170 --> 00:00:15,710 us are cooped up and and are not able to 7 00:00:15,710 --> 00:00:17,789 get moving in the way that we normally 8 00:00:17,789 --> 00:00:20,580 do or that we'd like to it's actually 9 00:00:20,580 --> 00:00:22,020 hardly very cold here today but they 10 00:00:22,020 --> 00:00:23,550 have canceled everything here in Austin 11 00:00:23,550 --> 00:00:26,369 Texas but so putting together a little 12 00:00:26,369 --> 00:00:28,349 sequence just to get the body moving to 13 00:00:28,349 --> 00:00:29,880 get the nervous system and really a 14 00:00:29,880 --> 00:00:32,340 couple systems just kind of replenished 15 00:00:32,340 --> 00:00:34,950 and happy so that you can beat the 16 00:00:34,950 --> 00:00:37,530 winter blues so put on something comfy 17 00:00:37,530 --> 00:00:39,629 get your coffee or your tea light a 18 00:00:39,629 --> 00:00:41,820 candle and let's meet each other on the 19 00:00:41,820 --> 00:00:43,140 mat 20 00:00:43,140 --> 00:00:48,189 [Music] 21 00:00:53,280 --> 00:00:55,690 all right so today we're gonna begin 22 00:00:55,690 --> 00:00:59,880 flat on the back yay oh come to lie flat 23 00:00:59,880 --> 00:01:04,000 and we'll take a second to just check in 24 00:01:04,000 --> 00:01:05,770 with the body by pointing and flexing 25 00:01:05,770 --> 00:01:12,240 the feet taking a nice deep breath in 26 00:01:12,240 --> 00:01:15,449 and out 27 00:01:17,190 --> 00:01:20,410 then inhale spread your fingertips super 28 00:01:20,410 --> 00:01:23,470 wide stretching the hands as we reach 29 00:01:23,470 --> 00:01:27,340 the arms all the way up and overhead hmm 30 00:01:27,340 --> 00:01:30,490 and then same thing here pointing and 31 00:01:30,490 --> 00:01:32,259 flexing the feet kind of noticing that 32 00:01:32,259 --> 00:01:34,540 ripple effect in the body and this time 33 00:01:34,540 --> 00:01:36,970 stretching the fingertips wide and then 34 00:01:36,970 --> 00:01:38,500 clinching them into fists so we're 35 00:01:38,500 --> 00:01:41,020 spreading them wide and back and forth 36 00:01:41,020 --> 00:01:43,090 back and forth you can rotate the wrists 37 00:01:43,090 --> 00:01:46,110 a little bit here you can close the eyes 38 00:01:46,110 --> 00:01:51,369 and find your breath feel supported by 39 00:01:51,369 --> 00:01:55,060 the earth here we've decided to take a 40 00:01:55,060 --> 00:01:57,280 little time for ourselves to check in 41 00:01:57,280 --> 00:01:58,930 with the body check in with the breath 42 00:01:58,930 --> 00:02:02,800 and hopefully leave the mat feeling a 43 00:02:02,800 --> 00:02:06,310 little stimulated Hale and a little you 44 00:02:06,310 --> 00:02:10,739 know rejuvenated one more breath here 45 00:02:10,739 --> 00:02:13,060 and then we exhale float the fingertips 46 00:02:13,060 --> 00:02:15,340 down press the palms into the earth and 47 00:02:15,340 --> 00:02:18,630 we'll hug the knees up towards the chest 48 00:02:18,630 --> 00:02:20,980 go ahead and kick your toes up towards 49 00:02:20,980 --> 00:02:23,049 your nose so that the lower back becomes 50 00:02:23,049 --> 00:02:25,150 flush with the mat wrap the arms around 51 00:02:25,150 --> 00:02:28,299 the shins and we chill here rocking a 52 00:02:28,299 --> 00:02:31,660 little back and forth maybe tucking the 53 00:02:31,660 --> 00:02:33,280 chin into the chest just slightly to 54 00:02:33,280 --> 00:02:36,549 avoid kind of being here well finally by 55 00:02:36,549 --> 00:02:39,959 tucking the chin into the chest 56 00:02:41,450 --> 00:02:44,460 I'm on a rocky place here in the wood 57 00:02:44,460 --> 00:02:45,770 floor I can hear it 58 00:02:45,770 --> 00:02:48,450 all right well flex the feet here toes 59 00:02:48,450 --> 00:02:50,970 up towards the ceiling relax your 60 00:02:50,970 --> 00:02:52,530 shoulders down you can even tag a little 61 00:02:52,530 --> 00:02:53,820 bit of weight in the elbows here just to 62 00:02:53,820 --> 00:02:55,770 remind you to avoid kind of this 63 00:02:55,770 --> 00:02:58,860 clinching and find space we have the 64 00:02:58,860 --> 00:03:01,620 nice support of the earth here flat on 65 00:03:01,620 --> 00:03:04,200 our back so use it grounding down 66 00:03:04,200 --> 00:03:07,740 through the elbows we take a deep breath 67 00:03:07,740 --> 00:03:12,690 in and on an exhale gently lifting the 68 00:03:12,690 --> 00:03:15,840 head peeling up nose towards the knees 69 00:03:15,840 --> 00:03:17,430 so it's really not about the knees 70 00:03:17,430 --> 00:03:19,770 touching the nose here but it's about 71 00:03:19,770 --> 00:03:23,430 the intention so if you have a nice big 72 00:03:23,430 --> 00:03:26,100 chest or we're just working towards 73 00:03:26,100 --> 00:03:29,910 creating more space in the spine be here 74 00:03:29,910 --> 00:03:31,680 now enjoy this does it doesn't have to 75 00:03:31,680 --> 00:03:34,260 be here just the intention of nose 76 00:03:34,260 --> 00:03:37,530 towards the knee so it might be here or 77 00:03:37,530 --> 00:03:40,800 might be here a couple more breaths here 78 00:03:40,800 --> 00:03:42,750 let's do two more breath cycles in and 79 00:03:42,750 --> 00:03:44,820 out if you're feeling yummy here you can 80 00:03:44,820 --> 00:03:46,380 reach the fingertips towards the outer 81 00:03:46,380 --> 00:03:48,360 edges of the feet you can even grab the 82 00:03:48,360 --> 00:03:49,920 outer edges of the feet here again 83 00:03:49,920 --> 00:03:51,510 notice I'm drawing the shoulders away 84 00:03:51,510 --> 00:03:53,430 from the ears still keeping this 85 00:03:53,430 --> 00:03:55,560 awareness this openness and the heart 86 00:03:55,560 --> 00:04:04,590 and in the chest great inhale in lift 87 00:04:04,590 --> 00:04:07,680 the chin slightly lots of space and on 88 00:04:07,680 --> 00:04:09,530 an exhale we release 89 00:04:09,530 --> 00:04:12,450 awesome cross the right ankle over the 90 00:04:12,450 --> 00:04:14,519 left grab the outer edges of the feet 91 00:04:14,519 --> 00:04:16,798 here or if that is seeming a little bit 92 00:04:16,798 --> 00:04:18,600 tight you can grab the big toes with the 93 00:04:18,600 --> 00:04:21,500 index finger middle finger and thumb 94 00:04:21,500 --> 00:04:25,410 grab the big toes or the outer edges and 95 00:04:25,410 --> 00:04:26,610 we're going to go for a little rock and 96 00:04:26,610 --> 00:04:30,690 roll massaging the spine a couple times 97 00:04:30,690 --> 00:04:33,660 here this is a great massage for the 98 00:04:33,660 --> 00:04:37,620 spine this is also just a really nice 99 00:04:37,620 --> 00:04:39,630 transition for me to remember my sense 100 00:04:39,630 --> 00:04:44,510 of humor and find a little playful vibe 101 00:04:44,510 --> 00:04:47,160 do it as many times as you feel 102 00:04:47,160 --> 00:04:49,140 satisfied and then together we'll meet 103 00:04:49,140 --> 00:04:52,229 in a nice cross-legged position tsukasa 104 00:04:52,229 --> 00:04:54,120 know or we'll just take a second nothing 105 00:04:54,120 --> 00:04:55,030 fancy here just 106 00:04:55,030 --> 00:04:58,570 rolling the shoulders forward up and 107 00:04:58,570 --> 00:05:00,630 back 108 00:05:00,630 --> 00:05:03,490 lubing up the shoulders a bit and then 109 00:05:03,490 --> 00:05:04,690 the opposite direction we're just gonna 110 00:05:04,690 --> 00:05:12,460 kind of swim one at a time great and now 111 00:05:12,460 --> 00:05:14,860 a gentle twist so I'm going to turn to 112 00:05:14,860 --> 00:05:18,040 face you here right palms gonna come to 113 00:05:18,040 --> 00:05:20,740 the left knee I'm gonna lift up through 114 00:05:20,740 --> 00:05:22,120 the crown of the head left fingertips 115 00:05:22,120 --> 00:05:25,270 behind again find that length up through 116 00:05:25,270 --> 00:05:27,810 the crown heart open here chest open 117 00:05:27,810 --> 00:05:30,100 take a deep breath in and on an exhale 118 00:05:30,100 --> 00:05:32,740 we gently move into the twist so this is 119 00:05:32,740 --> 00:05:34,450 definitely not about cranking into a 120 00:05:34,450 --> 00:05:36,670 yoga pose but it's about maybe closing 121 00:05:36,670 --> 00:05:39,750 the eyes and using your breath to 122 00:05:39,750 --> 00:05:44,410 discover a little bit of space so you 123 00:05:44,410 --> 00:05:46,150 can use that inhale to lift and lengthen 124 00:05:46,150 --> 00:05:50,530 and the exhale to maybe journey a little 125 00:05:50,530 --> 00:05:56,530 bit into your twist all right one more 126 00:05:56,530 --> 00:06:00,190 nice deep breath in here and on an 127 00:06:00,190 --> 00:06:02,140 exhale we gently melt it back to Center 128 00:06:02,140 --> 00:06:04,210 and take it to the other side so left 129 00:06:04,210 --> 00:06:05,500 palm comes to the right knee right 130 00:06:05,500 --> 00:06:07,450 fingertips behind can't stress enough 131 00:06:07,450 --> 00:06:10,600 how it's really not about the twist or 132 00:06:10,600 --> 00:06:13,030 about the the look of the twist as it is 133 00:06:13,030 --> 00:06:17,080 about the feel right so we inhale roll 134 00:06:17,080 --> 00:06:18,790 up through the spine 135 00:06:18,790 --> 00:06:21,000 the tendency here is to kind of do this 136 00:06:21,000 --> 00:06:23,890 lean back so see if you can tilt the 137 00:06:23,890 --> 00:06:25,690 pelvis find length if that means that 138 00:06:25,690 --> 00:06:29,470 you don't go all the way then I say ease 139 00:06:29,470 --> 00:06:34,360 up make some new discoveries here inhale 140 00:06:34,360 --> 00:06:36,610 we lift in lengthen and exhale we 141 00:06:36,610 --> 00:06:39,570 journey into the twist 142 00:06:45,850 --> 00:06:50,300 one more deep breath in here and exhale 143 00:06:50,300 --> 00:06:52,430 we melt it back to Center 144 00:06:52,430 --> 00:06:54,110 awesome now we're going to come on to 145 00:06:54,110 --> 00:06:56,750 all fours so from here you can just send 146 00:06:56,750 --> 00:06:59,389 the palms forward and come to tabletop 147 00:06:59,389 --> 00:07:02,840 position so we're just gonna stimulate a 148 00:07:02,840 --> 00:07:05,090 little bit of that prana that Chi that's 149 00:07:05,090 --> 00:07:07,280 been maybe a little stagnant I've been 150 00:07:07,280 --> 00:07:09,560 watching some Netflix there are some 151 00:07:09,560 --> 00:07:12,560 movies and we need to just kind of get 152 00:07:12,560 --> 00:07:14,780 the energy going the energetic body 153 00:07:14,780 --> 00:07:16,400 needs a little bit of a wake-up call so 154 00:07:16,400 --> 00:07:17,960 wrists underneath the shoulders knees 155 00:07:17,960 --> 00:07:20,570 directly underneath the hip points press 156 00:07:20,570 --> 00:07:22,550 up and out of your foundation to roll 157 00:07:22,550 --> 00:07:23,930 the shoulders away from the ears so what 158 00:07:23,930 --> 00:07:26,300 I mean here is literally create space 159 00:07:26,300 --> 00:07:29,510 between the ears and the shoulders let 160 00:07:29,510 --> 00:07:31,840 the neck grow long inhale in exhale 161 00:07:31,840 --> 00:07:34,250 press into the tops of the feet and let 162 00:07:34,250 --> 00:07:36,800 the knees hover notice my gaze is 163 00:07:36,800 --> 00:07:38,720 straight down not looking forward I'm 164 00:07:38,720 --> 00:07:40,760 drawing my navel up towards my spine I'm 165 00:07:40,760 --> 00:07:42,919 tucking my tailbone just a bit finding 166 00:07:42,919 --> 00:07:44,870 length in the lower back and this 167 00:07:44,870 --> 00:07:46,370 doesn't have to be a big lift guys this 168 00:07:46,370 --> 00:07:48,260 is just a little hover again it's not 169 00:07:48,260 --> 00:07:50,449 about this shape or creating the shape 170 00:07:50,449 --> 00:07:52,789 it's about the experience here so right 171 00:07:52,789 --> 00:07:55,010 away you can notice maybe a little shake 172 00:07:55,010 --> 00:07:58,250 or that prana that Chi saying hello 173 00:07:58,250 --> 00:08:02,750 insert your name hello Adrian and on an 174 00:08:02,750 --> 00:08:04,669 exhale we gently release awesome curl 175 00:08:04,669 --> 00:08:07,310 the toes under and send sit bones back 176 00:08:07,310 --> 00:08:08,270 towards the heels 177 00:08:08,270 --> 00:08:10,550 great widen the knees as wide as the mat 178 00:08:10,550 --> 00:08:12,860 and then walk your palms a little bit 179 00:08:12,860 --> 00:08:17,349 forward here inhale look forward 180 00:08:17,349 --> 00:08:20,990 extension and on an exhale we melt the 181 00:08:20,990 --> 00:08:23,000 heart to the mat forehead might kiss the 182 00:08:23,000 --> 00:08:25,849 mat here you might just hover we can 183 00:08:25,849 --> 00:08:27,860 find a little sway in the shoulders and 184 00:08:27,860 --> 00:08:29,780 this should feel yummy opening the 185 00:08:29,780 --> 00:08:34,039 shoulders melting the heart to the earth 186 00:08:34,039 --> 00:08:38,390 again counter acting perhaps time spent 187 00:08:38,390 --> 00:08:40,838 on the couch 188 00:08:43,570 --> 00:08:46,000 great draw the navel to the spine and 189 00:08:46,000 --> 00:08:48,580 rock back up to all fours walk the knees 190 00:08:48,580 --> 00:08:50,830 underneath the hip points wrists 191 00:08:50,830 --> 00:08:52,390 underneath the shoulders we're going to 192 00:08:52,390 --> 00:08:54,100 come on to the tops of the feet here for 193 00:08:54,100 --> 00:08:56,770 cat cow inhale scoop your heart look 194 00:08:56,770 --> 00:09:01,750 forward and exhale it's Hawking the 195 00:09:01,750 --> 00:09:05,140 tailbone in we travel up the spine chin 196 00:09:05,140 --> 00:09:08,470 to chest and then finally the crown of 197 00:09:08,470 --> 00:09:14,490 the head releases inhale scooping heart 198 00:09:16,200 --> 00:09:18,610 pressing up and out of the palms and 199 00:09:18,610 --> 00:09:23,760 exhale release - one more cycle 200 00:09:34,680 --> 00:09:36,760 great then we'll come back to tabletop 201 00:09:36,760 --> 00:09:39,820 position curl the toes under walk the 202 00:09:39,820 --> 00:09:42,130 palms forward and keep the knees nice 203 00:09:42,130 --> 00:09:44,110 and bent as you send the sit bones up 204 00:09:44,110 --> 00:09:45,519 downward facing dog 205 00:09:45,519 --> 00:09:47,440 so take a second here to pedal the feet 206 00:09:47,440 --> 00:09:53,110 out I took my shirt in here don't lean a 207 00:09:53,110 --> 00:09:57,610 xxx Yoga for the Blues although ya might 208 00:09:57,610 --> 00:09:59,050 get a lot of hits on YouTube but that's 209 00:09:59,050 --> 00:10:00,959 not what we're going for here people 210 00:10:00,959 --> 00:10:04,839 we're going for yoga finding what feels 211 00:10:04,839 --> 00:10:06,610 good in the body here as you pedal the 212 00:10:06,610 --> 00:10:11,110 feet find a little movement pressing 213 00:10:11,110 --> 00:10:12,870 into all ten knuckles strong 214 00:10:12,870 --> 00:10:15,010 particularly the fleshy part between the 215 00:10:15,010 --> 00:10:18,100 index finger and thumb great fine 216 00:10:18,100 --> 00:10:21,430 stillness here take a nice juicy inhale 217 00:10:21,430 --> 00:10:24,490 in had a nice long exhale out through 218 00:10:24,490 --> 00:10:26,040 the mouth 219 00:10:26,040 --> 00:10:28,829 great slowly lowering back to all fours 220 00:10:28,829 --> 00:10:32,260 we bring the two big toes together walk 221 00:10:32,260 --> 00:10:34,329 the wrists back underneath the shoulders 222 00:10:34,329 --> 00:10:36,940 and then send the knees wide as why does 223 00:10:36,940 --> 00:10:40,180 the mat great cat-cow variation here we 224 00:10:40,180 --> 00:10:42,459 send the sit bones back and if you can 225 00:10:42,459 --> 00:10:44,350 only do one pose if you're feeling just 226 00:10:44,350 --> 00:10:47,320 a little yucky or you know just like 227 00:10:47,320 --> 00:10:50,860 cabin fever a little anxious this is the 228 00:10:50,860 --> 00:10:52,149 sweetest vinyasa 229 00:10:52,149 --> 00:10:54,579 I feel so we started an extended Child's 230 00:10:54,579 --> 00:10:56,310 Pose 231 00:10:56,310 --> 00:10:59,350 we inhale send the body to the left side 232 00:10:59,350 --> 00:11:01,540 of the mat keep the palms rooting down 233 00:11:01,540 --> 00:11:03,579 strong again full body experience as we 234 00:11:03,579 --> 00:11:06,070 inhale we come forward open up through 235 00:11:06,070 --> 00:11:08,709 the front body and exhale navel to spine 236 00:11:08,709 --> 00:11:14,110 as we come around inhale come forward 237 00:11:14,110 --> 00:11:19,510 moving in a circle and exhale around and 238 00:11:19,510 --> 00:11:21,160 back 239 00:11:21,160 --> 00:11:25,730 keep it going inhale open your heart and 240 00:11:25,730 --> 00:11:28,070 exhale massaging the Front's of the hip 241 00:11:28,070 --> 00:11:30,370 creases 242 00:11:35,460 --> 00:11:39,650 [Music] 243 00:11:39,650 --> 00:11:42,210 if you find a catch you might Rock a 244 00:11:42,210 --> 00:11:45,810 little back and forth there and then you 245 00:11:45,810 --> 00:11:47,250 might reverse your circle going the 246 00:11:47,250 --> 00:11:51,330 opposite direction now to reach his own 247 00:11:51,330 --> 00:11:52,980 here check in with the neck to check in 248 00:11:52,980 --> 00:11:55,140 with the shoulders if you find that you 249 00:11:55,140 --> 00:11:56,760 just need a couple extra beats here in 250 00:11:56,760 --> 00:12:14,580 extended Child's Pose do that and then 251 00:12:14,580 --> 00:12:16,320 we'll come back to tabletop position 252 00:12:16,320 --> 00:12:18,810 awesome knees underneath the hip points 253 00:12:18,810 --> 00:12:23,100 wrist walking forward curl the toes 254 00:12:23,100 --> 00:12:24,300 under and we come back to downward 255 00:12:24,300 --> 00:12:24,930 facing dog 256 00:12:24,930 --> 00:12:27,870 take your time move nice and slow gently 257 00:12:27,870 --> 00:12:29,490 warming up the body checking in with 258 00:12:29,490 --> 00:12:31,620 those hammies again don't worry about 259 00:12:31,620 --> 00:12:33,840 the heels touching the earth as much as 260 00:12:33,840 --> 00:12:39,150 the experience getting there often I'll 261 00:12:39,150 --> 00:12:40,920 start class with my heels way up high 262 00:12:40,920 --> 00:12:42,600 and by the end of class before I know it 263 00:12:42,600 --> 00:12:45,300 my heels are climbing down towards the 264 00:12:45,300 --> 00:12:49,610 mat so again focusing on the experience 265 00:12:49,610 --> 00:12:53,340 is the way to go great we're gonna go 266 00:12:53,340 --> 00:12:55,050 for a little walk gently walking the 267 00:12:55,050 --> 00:12:56,100 feet up towards the front edge of the 268 00:12:56,100 --> 00:13:00,750 mat take your time and together we'll 269 00:13:00,750 --> 00:13:02,850 arrive in uttanasana feet hip-width 270 00:13:02,850 --> 00:13:05,460 apart today toes pointing forward just 271 00:13:05,460 --> 00:13:06,780 take a second to let the weight of the 272 00:13:06,780 --> 00:13:08,790 head hang over and the knees to bend as 273 00:13:08,790 --> 00:13:11,940 generously as you need you might grab 274 00:13:11,940 --> 00:13:14,820 the elbows here rock a little side to 275 00:13:14,820 --> 00:13:25,440 side keep deepening the breath inhale in 276 00:13:25,440 --> 00:13:27,560 on an exhale release the fingertips 277 00:13:27,560 --> 00:13:29,970 press into all four corners of the feet 278 00:13:29,970 --> 00:13:32,520 draw your chin to your chest and slowly 279 00:13:32,520 --> 00:13:42,030 roll it up all the way to mountain as 280 00:13:42,030 --> 00:13:43,620 you roll up spread your awareness 281 00:13:43,620 --> 00:13:45,680 throughout all four corners of the feet 282 00:13:45,680 --> 00:13:48,930 draw energy up from the arches and then 283 00:13:48,930 --> 00:13:50,970 we'll inhale reach the fingertips all 284 00:13:50,970 --> 00:13:53,090 the way up towards the sky 285 00:13:53,090 --> 00:13:55,530 take a second here right hands are gonna 286 00:13:55,530 --> 00:13:57,450 grab the left wrist we're just gonna do 287 00:13:57,450 --> 00:13:59,940 a nice easy side body stretch so this 288 00:13:59,940 --> 00:14:01,440 doesn't have to be a big move it can be 289 00:14:01,440 --> 00:14:04,370 a nice pulsating move can be gentle 290 00:14:04,370 --> 00:14:06,990 heart stays open we spread awareness 291 00:14:06,990 --> 00:14:08,930 throughout all four corners of the feet 292 00:14:08,930 --> 00:14:11,970 and then take it back to Center and to 293 00:14:11,970 --> 00:14:15,480 the other side again just finding a 294 00:14:15,480 --> 00:14:20,940 little space and then we exhale back to 295 00:14:20,940 --> 00:14:23,730 Center great inhale reach it up spread 296 00:14:23,730 --> 00:14:26,010 the fingertips wide and exhale dive 297 00:14:26,010 --> 00:14:28,290 forward generous bend in the knees here 298 00:14:28,290 --> 00:14:30,950 as I come into forward fold uttanasana 299 00:14:30,950 --> 00:14:33,870 inhale lift and lengthen to flat back 300 00:14:33,870 --> 00:14:37,050 position and exhale soften and bow 301 00:14:37,050 --> 00:14:38,700 great bring the fingertips to the outer 302 00:14:38,700 --> 00:14:41,010 edges and we're gonna heel-toe heel-toe 303 00:14:41,010 --> 00:14:43,170 the feet together so the inner arches 304 00:14:43,170 --> 00:14:46,320 are touching great bend the knees 305 00:14:46,320 --> 00:14:49,440 generously and inhale we're gonna reach 306 00:14:49,440 --> 00:14:52,500 the fingertips all the way up to flat 307 00:14:52,500 --> 00:14:54,240 back okay so this is kind of a chair 308 00:14:54,240 --> 00:14:56,400 variation here sit bones aren't hovering 309 00:14:56,400 --> 00:14:59,340 over the heels send your weight towards 310 00:14:59,340 --> 00:15:00,840 your heels one more breath here 311 00:15:00,840 --> 00:15:02,760 remember that hovering cat here navel to 312 00:15:02,760 --> 00:15:06,210 spine deep breath in and exhale we 313 00:15:06,210 --> 00:15:08,400 release great awesome now we plant the 314 00:15:08,400 --> 00:15:12,800 palms and step or hop it back to plank 315 00:15:12,800 --> 00:15:15,750 great one vinyasa here today we shift 316 00:15:15,750 --> 00:15:16,980 the weight forward you can lower the 317 00:15:16,980 --> 00:15:19,200 knees here hug the elbows in slowly 318 00:15:19,200 --> 00:15:21,300 lower down chaturanga or all the way to 319 00:15:21,300 --> 00:15:23,490 the belly and then inhale lift up Cobra 320 00:15:23,490 --> 00:15:26,340 or upward facing dog so Yogi's choice 321 00:15:26,340 --> 00:15:29,280 here whether you're an up dog or in 322 00:15:29,280 --> 00:15:32,820 Cobra take a second to experience the 323 00:15:32,820 --> 00:15:35,610 posture to breathe and then we'll exhale 324 00:15:35,610 --> 00:15:37,950 curl the toes under draw the navel up 325 00:15:37,950 --> 00:15:40,830 and send it to downward facing dog 326 00:15:40,830 --> 00:15:44,070 it's you ain't great pedal to feet drop 327 00:15:44,070 --> 00:15:46,110 the left heel inhale slide the sole the 328 00:15:46,110 --> 00:15:48,480 right foot up take your time here as we 329 00:15:48,480 --> 00:15:50,310 step that right foot all the way into 330 00:15:50,310 --> 00:15:53,100 our lunge and then we're gonna slowly 331 00:15:53,100 --> 00:15:54,710 lower the back knee down 332 00:15:54,710 --> 00:15:57,120 great take a second here to find your 333 00:15:57,120 --> 00:15:59,490 footing so front Muse over that front 334 00:15:59,490 --> 00:16:00,990 ankle we're going to come onto the top 335 00:16:00,990 --> 00:16:03,480 of that left foot so the route of this 336 00:16:03,480 --> 00:16:05,310 pose really is in that back foot so I'm 337 00:16:05,310 --> 00:16:05,790 going to 338 00:16:05,790 --> 00:16:07,770 pressing that back foot draw the hands 339 00:16:07,770 --> 00:16:11,120 to the waistline and then inhale lift up 340 00:16:11,120 --> 00:16:16,110 open heart open chest breathing deep 341 00:16:16,110 --> 00:16:18,300 here as I loop the shoulders maybe draw 342 00:16:18,300 --> 00:16:22,590 the elbows together and back now you 343 00:16:22,590 --> 00:16:24,720 might just stay here if you're feeling 344 00:16:24,720 --> 00:16:27,810 like whoa whoa want to go watch Netflix 345 00:16:27,810 --> 00:16:30,330 now again hang in with me 346 00:16:30,330 --> 00:16:32,610 hug the inner thighs together if you're 347 00:16:32,610 --> 00:16:33,690 feeling like you need a little extra 348 00:16:33,690 --> 00:16:35,040 padding you can double up on the mat 349 00:16:35,040 --> 00:16:37,980 here or of course a little blankie or 350 00:16:37,980 --> 00:16:41,760 towels good great tuck the pelvis let's 351 00:16:41,760 --> 00:16:43,290 see if we can knit the lower rib cage in 352 00:16:43,290 --> 00:16:44,730 and again once again create that 353 00:16:44,730 --> 00:16:47,510 experience we had in hovering cat I 354 00:16:47,510 --> 00:16:49,920 might just stay here or we might take it 355 00:16:49,920 --> 00:16:51,360 a step further by reaching the 356 00:16:51,360 --> 00:16:54,210 fingertips forward up and back so I'm 357 00:16:54,210 --> 00:16:56,910 not sinking into the hip yet back of 358 00:16:56,910 --> 00:16:58,530 that right thigh is parallel to the mat 359 00:16:58,530 --> 00:17:03,600 great pull the thumbs back shoulder 360 00:17:03,600 --> 00:17:07,280 blades in together and down breathe 361 00:17:07,520 --> 00:17:11,599 inhale draw a line with the nose look up 362 00:17:11,599 --> 00:17:14,010 just testing our balance here as we hug 363 00:17:14,010 --> 00:17:16,589 the inner thighs together and then 364 00:17:16,589 --> 00:17:19,050 exhale gently release the fingertips and 365 00:17:19,050 --> 00:17:20,790 we're gonna interlace them behind the 366 00:17:20,790 --> 00:17:24,450 tail looping the shoulders we lift the 367 00:17:24,450 --> 00:17:27,060 heart extension through the crown of the 368 00:17:27,060 --> 00:17:31,500 head and now we can stay here or we're 369 00:17:31,500 --> 00:17:34,620 gonna pulse for three inhale in stay 370 00:17:34,620 --> 00:17:36,510 there or exhale checking in with that 371 00:17:36,510 --> 00:17:39,360 front hip breathing into the back of 372 00:17:39,360 --> 00:17:49,430 that left hip crease there's one and two 373 00:17:49,430 --> 00:17:51,810 and one more as we pull the right hip 374 00:17:51,810 --> 00:17:54,000 crease back we sink in again breathing 375 00:17:54,000 --> 00:17:55,140 into the front of the left hip crease 376 00:17:55,140 --> 00:17:58,230 and three awesome release the fingertips 377 00:17:58,230 --> 00:18:01,830 and we'll return to downward facing dog 378 00:18:01,830 --> 00:18:04,260 planting the palms navel to spine we 379 00:18:04,260 --> 00:18:06,690 curl the back toes under step the right 380 00:18:06,690 --> 00:18:11,970 foot back downward dog pedal it out if 381 00:18:11,970 --> 00:18:13,470 you want to sneak in a vinyasa here you 382 00:18:13,470 --> 00:18:15,710 can 383 00:18:18,090 --> 00:18:20,890 and then we'll drop the right heel slide 384 00:18:20,890 --> 00:18:23,230 the sole of the left leg up and step it 385 00:18:23,230 --> 00:18:26,440 up into our lunge once again take a 386 00:18:26,440 --> 00:18:29,200 moment here runners lunge find your 387 00:18:29,200 --> 00:18:30,700 footing and then we'll lower that back 388 00:18:30,700 --> 00:18:32,800 knee come on to the top of that right 389 00:18:32,800 --> 00:18:36,010 foot nice and strong hug everything into 390 00:18:36,010 --> 00:18:38,260 the midline hands to the waist as we 391 00:18:38,260 --> 00:18:40,420 inhale press into that back foot lift 392 00:18:40,420 --> 00:18:42,010 your heart careful not just sink into 393 00:18:42,010 --> 00:18:43,720 the hip here right away but find that 394 00:18:43,720 --> 00:18:46,300 lift that mula bandha if you're familiar 395 00:18:46,300 --> 00:18:48,850 that energetic lift through the center 396 00:18:48,850 --> 00:18:52,510 line from the pelvic floor and then 397 00:18:52,510 --> 00:18:54,790 check in again you might feel like whoa 398 00:18:54,790 --> 00:18:57,340 so hugging into the midline feel free to 399 00:18:57,340 --> 00:19:02,740 pad that right knee if you need we 400 00:19:02,740 --> 00:19:10,570 breathe here tuck the pelvis draw the 401 00:19:10,570 --> 00:19:13,480 navel in lift your heart and then we can 402 00:19:13,480 --> 00:19:15,070 stay with hands on the hips again or we 403 00:19:15,070 --> 00:19:17,020 can reach the fingertips forward up and 404 00:19:17,020 --> 00:19:19,030 back you might consider pulling the 405 00:19:19,030 --> 00:19:20,710 thumbs back just a bit it doesn't have 406 00:19:20,710 --> 00:19:22,900 to be a narrow reach here it can be nice 407 00:19:22,900 --> 00:19:26,880 and wide if the shoulders are tight 408 00:19:27,360 --> 00:19:30,730 breathe strong legs here again hugging 409 00:19:30,730 --> 00:19:32,650 everything energetically in towards the 410 00:19:32,650 --> 00:19:34,230 midline 411 00:19:34,230 --> 00:19:36,820 inhale challenge your balance by looking 412 00:19:36,820 --> 00:19:40,630 up nice and slow and then exhale it's 413 00:19:40,630 --> 00:19:43,030 gently release fingertips interlace 414 00:19:43,030 --> 00:19:47,740 behind the tail and we open the heart 415 00:19:47,740 --> 00:19:55,929 the chest now we can stay here or we're 416 00:19:55,929 --> 00:19:58,240 gonna pulse for three just checking an 417 00:19:58,240 --> 00:20:07,000 inhale and exhale sinking forward three 418 00:20:07,000 --> 00:20:09,300 times 419 00:20:11,299 --> 00:20:13,739 and last one 420 00:20:13,739 --> 00:20:18,840 thinking up through the heart great take 421 00:20:18,840 --> 00:20:20,639 a deep breath in on an exhale release 422 00:20:20,639 --> 00:20:24,059 the fingertips and float the palms back 423 00:20:24,059 --> 00:20:27,419 down great this time we're gonna step 424 00:20:27,419 --> 00:20:31,139 that left foot back to all fours coming 425 00:20:31,139 --> 00:20:33,179 to all fours here we curl the toes under 426 00:20:33,179 --> 00:20:39,149 and send it back take it reader so we're 427 00:20:39,149 --> 00:20:40,259 breathing into the soles of the feet 428 00:20:40,259 --> 00:20:46,919 here nothing fancy great draw the navel 429 00:20:46,919 --> 00:20:50,369 to the spine cross the left ankle over 430 00:20:50,369 --> 00:20:51,960 the right and we're gonna slide on 431 00:20:51,960 --> 00:20:56,220 through back to seated great go ahead 432 00:20:56,220 --> 00:20:58,379 and Center your self in the center of 433 00:20:58,379 --> 00:21:02,580 your mat and send the legs out long 434 00:21:02,580 --> 00:21:05,639 press into the heels inhale reach the 435 00:21:05,639 --> 00:21:08,159 fingertips up and exhale we're gonna go 436 00:21:08,159 --> 00:21:11,330 to the outer edge of that left foot here 437 00:21:11,330 --> 00:21:13,440 so it might be the outer edge of the 438 00:21:13,440 --> 00:21:15,210 left shin or the ankles so just go where 439 00:21:15,210 --> 00:21:19,559 the hands fall naturally breathing and 440 00:21:19,559 --> 00:21:21,629 if I want I can swing my left hand 441 00:21:21,629 --> 00:21:23,399 around either reach towards the back of 442 00:21:23,399 --> 00:21:25,859 the mat or maybe to reach around to bind 443 00:21:25,859 --> 00:21:31,200 on the top of that right thigh so it's 444 00:21:31,200 --> 00:21:32,669 just it's really about the experience 445 00:21:32,669 --> 00:21:35,489 it's about the sensation in the body so 446 00:21:35,489 --> 00:21:37,080 if you're confused about what this pint 447 00:21:37,080 --> 00:21:38,509 is don't worry about it 448 00:21:38,509 --> 00:21:40,799 but I'm reaching my left fingertips 449 00:21:40,799 --> 00:21:43,289 around to come to the top of my right 450 00:21:43,289 --> 00:21:48,049 hip crease this are fine deep breath in 451 00:21:48,049 --> 00:21:50,100 and exhale we release 452 00:21:50,100 --> 00:21:52,109 reach the fingertips up and we take it 453 00:21:52,109 --> 00:21:55,889 to the other side reaching towards the 454 00:21:55,889 --> 00:21:57,529 outer edge of that left 455 00:21:57,529 --> 00:22:00,710 excuse me outer edge of that right foot 456 00:22:00,710 --> 00:22:03,929 maybe it comes to the shin so just going 457 00:22:03,929 --> 00:22:06,720 where it feels comfortable and then same 458 00:22:06,720 --> 00:22:08,369 thing I can reach my right hand back 459 00:22:08,369 --> 00:22:10,019 might just stay here working on this 460 00:22:10,019 --> 00:22:13,559 twist or I might reach around to clasp 461 00:22:13,559 --> 00:22:16,169 at the top of my left thigh I'm pressing 462 00:22:16,169 --> 00:22:18,779 into both heels I'm finding extension by 463 00:22:18,779 --> 00:22:22,279 drawing the shoulders away from the ears 464 00:22:22,390 --> 00:22:25,650 more breath and exhale we release 465 00:22:25,650 --> 00:22:27,310 awesome 466 00:22:27,310 --> 00:22:30,040 interlace the fingertips index finger 467 00:22:30,040 --> 00:22:32,080 pointing forward point the toes and 468 00:22:32,080 --> 00:22:34,120 we're gonna slowly roll it down checking 469 00:22:34,120 --> 00:22:36,970 with the core here nice and slow nice 470 00:22:36,970 --> 00:22:41,220 and slow point the toes point the toes 471 00:22:41,250 --> 00:22:45,190 and then gently release awesome 472 00:22:45,190 --> 00:22:47,350 interlace the fingertips behind the head 473 00:22:47,350 --> 00:22:49,720 so you can just kind of go from here to 474 00:22:49,720 --> 00:22:53,920 here extending the thumbs give yourself 475 00:22:53,920 --> 00:23:01,210 a little neck massage close your eyes 476 00:23:01,210 --> 00:23:04,900 imagine yourself chillin on a warm beach 477 00:23:04,900 --> 00:23:07,630 for here for us here in Austin Texas 478 00:23:07,630 --> 00:23:11,080 it's laying on the hill with the book at 479 00:23:11,080 --> 00:23:17,260 Barton Springs if you've been feeling 480 00:23:17,260 --> 00:23:20,440 particularly blue or just anxious ready 481 00:23:20,440 --> 00:23:23,590 to get out feel like a lot of things are 482 00:23:23,590 --> 00:23:25,030 on the back burner because of the cold 483 00:23:25,030 --> 00:23:29,460 weather then just take a second now to 484 00:23:29,550 --> 00:23:32,410 maybe set an intention for the rest of 485 00:23:32,410 --> 00:23:35,860 the cold weather days are there things 486 00:23:35,860 --> 00:23:40,320 that you can focus on here at home maybe 487 00:23:40,320 --> 00:23:44,590 set intention to do more yoga more 488 00:23:44,590 --> 00:23:50,070 pranayama while you have the time inside 489 00:23:51,780 --> 00:23:53,980 alright one more breath here I'm 490 00:23:53,980 --> 00:23:56,700 massaging my neck with my thumbs 491 00:23:56,700 --> 00:24:02,050 stimulating feels good and then we'll 492 00:24:02,050 --> 00:24:04,840 gently release bring the palms down at 493 00:24:04,840 --> 00:24:07,240 your sides and slide the knees up soles 494 00:24:07,240 --> 00:24:09,820 of the feet on the earth final posture 495 00:24:09,820 --> 00:24:12,540 today is set to a bun Dawson bridge pose 496 00:24:12,540 --> 00:24:14,950 I'm gonna come on to the center of my 497 00:24:14,950 --> 00:24:19,630 mat okay hiking the heels up towards the 498 00:24:19,630 --> 00:24:22,750 sit bones toes pointing towards the 499 00:24:22,750 --> 00:24:24,510 front edge along with the fingertips 500 00:24:24,510 --> 00:24:26,800 take a second to tuck the chin into the 501 00:24:26,800 --> 00:24:29,190 chest take a deep breath in 502 00:24:29,190 --> 00:24:32,560 and on an exhale begin to press into the 503 00:24:32,560 --> 00:24:34,630 palms and rock the pelvis so you can see 504 00:24:34,630 --> 00:24:36,220 my pelvis here I'm beginning to rock 505 00:24:36,220 --> 00:24:40,240 pelvis up by curling the tailbone up and 506 00:24:40,240 --> 00:24:43,360 then slowly I begin to lift pressing 507 00:24:43,360 --> 00:24:49,360 into all four corners of the feet take a 508 00:24:49,360 --> 00:24:51,130 deep breath in as you lift the hip 509 00:24:51,130 --> 00:24:51,670 points 510 00:24:51,670 --> 00:24:53,530 sending the butt cheeks towards the 511 00:24:53,530 --> 00:24:55,680 backs of the knees energetically 512 00:24:55,680 --> 00:24:59,410 everyone just went one check out the 513 00:24:59,410 --> 00:25:01,660 foundations of yoga bridge pose if you 514 00:25:01,660 --> 00:25:03,340 want to know more about this posture 515 00:25:03,340 --> 00:25:06,040 take a deep breath in and exhale we 516 00:25:06,040 --> 00:25:08,320 massage the spine as we release it back 517 00:25:08,320 --> 00:25:12,850 down and once again rocking the pelvis 518 00:25:12,850 --> 00:25:19,540 the inhale exhale press into the feet 519 00:25:19,540 --> 00:25:22,020 and lift it up this time we might walk 520 00:25:22,020 --> 00:25:24,850 the shoulder blades in and together to 521 00:25:24,850 --> 00:25:28,840 interlace the fingertips once again then 522 00:25:28,840 --> 00:25:32,520 I press up and out of the earth 523 00:25:32,520 --> 00:25:34,990 breathing don't look at the video here 524 00:25:34,990 --> 00:25:37,390 trust your instincts keep the chin 525 00:25:37,390 --> 00:25:39,520 tucked into the chest lift your hip 526 00:25:39,520 --> 00:25:44,860 points breathe into the belly awesome 527 00:25:44,860 --> 00:25:48,880 one more breath and on an exhale let the 528 00:25:48,880 --> 00:25:52,840 fingertips release and we slowly lower 529 00:25:52,840 --> 00:25:55,320 down 530 00:25:56,550 --> 00:26:01,180 nice hugging the knees in towards the 531 00:26:01,180 --> 00:26:02,740 chest just like we did at the beginning 532 00:26:02,740 --> 00:26:04,750 of our practice rocking a little side to 533 00:26:04,750 --> 00:26:09,310 side little Hedgehog pose here nose to 534 00:26:09,310 --> 00:26:11,350 knee I lift the crown of the head nose 535 00:26:11,350 --> 00:26:13,120 comes towards the knees again it's not 536 00:26:13,120 --> 00:26:15,310 about actually touching but just the 537 00:26:15,310 --> 00:26:19,080 intention finding that counter stretch 538 00:26:21,480 --> 00:26:24,669 and then we relaxed it back down great 539 00:26:24,669 --> 00:26:26,770 one thing that I loved especially when I 540 00:26:26,770 --> 00:26:28,210 just need a little pick-me-up it seems 541 00:26:28,210 --> 00:26:29,820 so simple but it's so awesome is 542 00:26:29,820 --> 00:26:31,900 releasing the soles of the feet to the 543 00:26:31,900 --> 00:26:36,150 ground with a thud so it looks like this 544 00:26:36,690 --> 00:26:39,820 feels awesome where I teach public 545 00:26:39,820 --> 00:26:42,940 classes we have a pretty hard floor and 546 00:26:42,940 --> 00:26:45,789 so I'll give this as an option to 547 00:26:45,789 --> 00:26:47,320 students and they do it a lot it feels 548 00:26:47,320 --> 00:26:51,400 great you can just let it go the whole 549 00:26:51,400 --> 00:26:53,590 body just kind of jiggles with it so do 550 00:26:53,590 --> 00:27:01,419 one more awesome so much going on in the 551 00:27:01,419 --> 00:27:03,309 soles of the feet if you are interested 552 00:27:03,309 --> 00:27:05,020 in reflexology then you know what I'm 553 00:27:05,020 --> 00:27:05,740 talking about 554 00:27:05,740 --> 00:27:08,309 sliding the legs down one at a time 555 00:27:08,309 --> 00:27:10,809 opening the arms up if you have a pillow 556 00:27:10,809 --> 00:27:12,279 or a blanket you might get set up here 557 00:27:12,279 --> 00:27:19,720 for a nice cozy shavasan just taking a 558 00:27:19,720 --> 00:27:22,120 couple breaths here to notice how you 559 00:27:22,120 --> 00:27:24,209 feel 560 00:27:38,070 --> 00:27:40,090 and then you can pause the video here 561 00:27:40,090 --> 00:27:43,889 stay here as long as you like 562 00:27:46,860 --> 00:27:48,940 otherwise we'll reach the arms up and 563 00:27:48,940 --> 00:27:52,450 overhead now nice and slow wiggle the 564 00:27:52,450 --> 00:27:57,010 toes and the fingers and then husband 565 00:27:57,010 --> 00:27:58,960 ease into the chest cross the right 566 00:27:58,960 --> 00:28:02,049 ankle over the left and once again we 567 00:28:02,049 --> 00:28:04,380 rock and roll 568 00:28:04,380 --> 00:28:06,340 rocking and roll a little back and forth 569 00:28:06,340 --> 00:28:11,620 move you little plough pose stretch in 570 00:28:11,620 --> 00:28:12,010 here 571 00:28:12,010 --> 00:28:14,230 maybe back to the hands touching the mat 572 00:28:14,230 --> 00:28:16,390 doesn't really matter just rocking up 573 00:28:16,390 --> 00:28:17,740 and once again finding your sense of 574 00:28:17,740 --> 00:28:19,780 humor a little lightness in the body 575 00:28:19,780 --> 00:28:27,130 maybe a little smile very good alright 576 00:28:27,130 --> 00:28:28,809 so that was a little sequence to just 577 00:28:28,809 --> 00:28:31,090 get the energetic body feeling good 578 00:28:31,090 --> 00:28:35,309 during these times of cold winter 579 00:28:35,309 --> 00:28:38,500 chances are if you're you are at home or 580 00:28:38,500 --> 00:28:39,940 maybe a workout cancelled today or 581 00:28:39,940 --> 00:28:41,470 school got cancelled or you're just 582 00:28:41,470 --> 00:28:43,240 putzing around on the internet a little 583 00:28:43,240 --> 00:28:45,159 more because you're not outside cuz it's 584 00:28:45,159 --> 00:28:47,919 freezing you have time to send us a 585 00:28:47,919 --> 00:28:50,650 picture of what you're doing to combat 586 00:28:50,650 --> 00:28:53,260 the winter blues you can post it on 587 00:28:53,260 --> 00:28:57,130 Twitter make sure to hashtag winter 588 00:28:57,130 --> 00:29:02,320 blues and also tag us a a dream yoga 589 00:29:02,320 --> 00:29:04,450 with adriene yoga with Adriene hashtag 590 00:29:04,450 --> 00:29:06,370 winter blues yeah send us a pic of what 591 00:29:06,370 --> 00:29:08,799 you're doing to fight the winter blues 592 00:29:08,799 --> 00:29:10,539 it could be yoga it could be anything 593 00:29:10,539 --> 00:29:14,440 really can't wait to see what you post I 594 00:29:14,440 --> 00:29:16,539 love you guys make sure you're taking 595 00:29:16,539 --> 00:29:17,919 good care of your body and this time 596 00:29:17,919 --> 00:29:20,650 I'll post some tips for just you know 597 00:29:20,650 --> 00:29:22,090 keeping the body happy and healthy out 598 00:29:22,090 --> 00:29:23,530 on the blog so make sure you check us 599 00:29:23,530 --> 00:29:24,789 out subscribe to the channel if you 600 00:29:24,789 --> 00:29:26,710 haven't already and I will see you next 601 00:29:26,710 --> 00:29:30,240 time namaste 602 00:29:30,270 --> 00:29:35,339 [Music] 603 00:29:37,540 --> 00:29:56,980 [Music] 604 00:29:56,980 --> 00:29:59,720 your dog might want to come do yoga with 605 00:29:59,720 --> 00:30:01,850 you and if he does 606 00:30:01,850 --> 00:30:05,809 oh she can do yoga over there 607 00:30:05,809 --> 00:30:16,480 alright so so we got ya