WEBVTT 00:00:00.067 --> 00:00:02.320 - What's up everyone? Welcome to Yoga With Adriene. 00:00:02.320 --> 00:00:04.120 I'm Adriene and this is sweet Benji. 00:00:04.120 --> 00:00:06.560 And today we have a chest opening, 00:00:06.560 --> 00:00:09.000 upper body opening practice. 00:00:09.000 --> 00:00:11.920 This is a huge request and I'm right there with you guys. 00:00:11.920 --> 00:00:12.920 So today we're gonna spend 00:00:12.920 --> 00:00:15.840 some time really opening up these muscles, 00:00:15.840 --> 00:00:19.000 this area of the body here. 00:00:19.000 --> 00:00:22.454 So hop into something comfy and let's get to it. 00:00:22.454 --> 00:00:27.723 (upbeat music) 00:00:35.080 --> 00:00:39.080 Alright, we're gonna begin standing today so 00:00:39.080 --> 00:00:42.960 let's take a stroll together to the top of the mat. 00:00:42.960 --> 00:00:45.000 Hi Benji. 00:00:45.000 --> 00:00:48.680 And just bring the feet hip width apart. 00:00:48.680 --> 00:00:52.882 Allow your hands to rest gently at your side. 00:00:55.000 --> 00:00:58.760 Align your head over your heart. 00:00:58.760 --> 00:01:00.200 As you stand up tall and 00:01:00.200 --> 00:01:04.207 your heart over the bowl of your pelvis. 00:01:06.680 --> 00:01:12.000 Close your eyes as you lift the chest here. 00:01:12.000 --> 00:01:16.440 And just let that be your action to lift the chest. 00:01:16.440 --> 00:01:20.000 And you'll notice at a certain point you've lifted (chuckles) 00:01:20.000 --> 00:01:21.080 as far as you can 00:01:21.080 --> 00:01:25.895 and then it becomes more of an energetic awareness. 00:01:27.200 --> 00:01:30.389 In Mountain Pose, we begin. 00:01:34.760 --> 00:01:36.880 Start to notice your breath. 00:01:36.880 --> 00:01:39.300 Again, the heart is lifting, 00:01:39.300 --> 00:01:42.560 the collarbones are open. 00:01:42.560 --> 00:01:46.717 And it may be that you feel like this is hard. 00:01:48.200 --> 00:01:51.975 And if you do, you're in the right spot. 00:01:57.840 --> 00:02:02.600 Now without opening your eyes or looking down, 00:02:02.600 --> 00:02:05.520 see if you can slowly bring the feet together, 00:02:05.520 --> 00:02:09.060 really together and feel this 00:02:09.060 --> 00:02:12.000 zipping up through the legs. 00:02:12.000 --> 00:02:14.200 Once you get there, squeeze the legs and 00:02:14.200 --> 00:02:18.640 let that empower the lift in your chest even more. 00:02:18.640 --> 00:02:23.000 And you might start to feel the abs tone and the shoulders drop. 00:02:23.000 --> 00:02:25.298 Just notice that connection. 00:02:28.969 --> 00:02:32.720 And then slowly bring your palms together, 00:02:32.720 --> 00:02:35.960 take a deep breath in. 00:02:35.960 --> 00:02:38.185 And a long breath out. 00:02:39.600 --> 00:02:41.880 Great, bat the eyelashes open. 00:02:41.880 --> 00:02:43.200 Take your thumbs from here, 00:02:43.200 --> 00:02:45.600 we're gonna bring them to the armpit chest. 00:02:45.600 --> 00:02:48.760 And if you don't mind, get in there. (chuckles) 00:02:48.760 --> 00:02:51.670 And you're gonna give yourself a little manual adjustment here. 00:02:51.670 --> 00:02:54.440 You're gonna lift up from the armpit chest 00:02:54.440 --> 00:02:56.858 and roll the shoulders back. 00:02:58.160 --> 00:03:00.560 And let's try that one more time. 00:03:00.560 --> 00:03:03.560 Lifting all the way up with the thumbs, 00:03:03.560 --> 00:03:05.240 giving yourself a manual adjustment, 00:03:05.240 --> 00:03:06.800 lifting tall. 00:03:06.800 --> 00:03:08.120 And this time the fingertips 00:03:08.120 --> 00:03:11.720 can release up behind the ears and we're gonna reach the arms 00:03:11.720 --> 00:03:14.400 all the way up into Volcano Pose. 00:03:14.400 --> 00:03:16.520 Notice if the heart is starting to collapse here. 00:03:16.520 --> 00:03:18.520 It's all good, just keep it lifted. 00:03:18.520 --> 00:03:21.000 Gonna be really on that today 00:03:21.000 --> 00:03:25.560 to find integrity and opening up the chest. 00:03:25.560 --> 00:03:26.600 Great, inhale. 00:03:26.600 --> 00:03:29.240 Maybe you look up if it feels comfortable in the neck. 00:03:29.240 --> 00:03:32.360 Exhale, bend the elbows to goal post arms. 00:03:32.360 --> 00:03:36.150 So not a back bend here like we're used to doing here 00:03:36.150 --> 00:03:39.600 to begin but goal post arms. 00:03:39.600 --> 00:03:40.840 Then from the goal post arms, 00:03:40.840 --> 00:03:43.240 you're gonna just bring your right elbow back. 00:03:43.240 --> 00:03:45.520 Keep the left elbow where it is. 00:03:45.520 --> 00:03:47.560 And then bring it back in line with the shoulder. 00:03:47.560 --> 00:03:48.920 Take the left elbow back. 00:03:48.920 --> 00:03:50.000 And notice the difference 00:03:50.000 --> 00:03:52.120 between the right and the left side of the body. 00:03:52.120 --> 00:03:53.800 If there is one, there is for me. 00:03:53.800 --> 00:03:55.320 There is for most. 00:03:55.320 --> 00:03:58.764 Back to center and then right. 00:03:59.960 --> 00:04:03.960 And you're moving the elbow and the wrist in the same line, 00:04:03.960 --> 00:04:05.580 the same plane. 00:04:05.580 --> 00:04:06.640 Ooh. 00:04:06.640 --> 00:04:09.196 And one more time to each side. 00:04:13.800 --> 00:04:17.240 Whoo, and then release the fingertips down first, 00:04:17.240 --> 00:04:20.760 slowly, to come up all the way back to Volcano, 00:04:20.760 --> 00:04:22.080 big breath in. 00:04:22.080 --> 00:04:24.560 Then palms come together as we bend the knees and 00:04:24.560 --> 00:04:28.040 dive into the fold slowly, 00:04:28.040 --> 00:04:30.000 Standing Forward Fold, Uttanasana. 00:04:30.000 --> 00:04:32.400 Bend your knees. 00:04:32.400 --> 00:04:34.560 And sway a little side to side. 00:04:34.560 --> 00:04:37.541 Find what feels good. 00:04:40.440 --> 00:04:44.880 Then from here, step the right foot back. 00:04:44.880 --> 00:04:46.920 Inhale as if you were blossoming. 00:04:46.920 --> 00:04:50.280 You're gonna open up through the arms, 00:04:50.280 --> 00:04:54.320 through the chest and come up into a high lunge with the 00:04:54.320 --> 00:04:58.766 fingertips down and the heart lifted. 00:05:00.720 --> 00:05:03.440 Great, after you lift the chest here, 00:05:03.440 --> 00:05:06.120 exhale, take it all the way back down to your nice 00:05:06.120 --> 00:05:08.840 low lunge and you're gonna repeat that gesture. 00:05:08.840 --> 00:05:10.760 So, here we go again. 00:05:10.760 --> 00:05:13.240 Inhale, lift and open. 00:05:13.240 --> 00:05:14.960 Front knee stays over the front ankle. 00:05:14.960 --> 00:05:16.320 This is slow and steady, 00:05:16.320 --> 00:05:19.480 recruiting all the muscles as you lift the chest. 00:05:19.480 --> 00:05:22.880 And then exhale, take it back down. 00:05:22.880 --> 00:05:25.360 And one more time, inhale, open. 00:05:25.360 --> 00:05:29.920 Squeeze the inner thighs to the midline for stability. 00:05:29.920 --> 00:05:32.360 And exhale, lower back down. 00:05:32.360 --> 00:05:35.760 Those can be done with the right knee down too if you need. 00:05:35.760 --> 00:05:38.150 Alright, step the right foot back up 00:05:38.150 --> 00:05:41.120 and let's send the left foot back and same thing. 00:05:41.120 --> 00:05:42.830 Front knee is bent, here we go. 00:05:42.830 --> 00:05:46.640 Inhale, slow and steady. 00:05:46.640 --> 00:05:47.880 We blossom open. 00:05:47.880 --> 00:05:49.600 You feel the stretch in the 00:05:49.600 --> 00:05:52.640 front body as the shoulder blades draw together. 00:05:52.640 --> 00:05:55.480 And then exhale, slow and steady back down. 00:05:55.480 --> 00:05:57.480 Fingertips kiss the mat. 00:05:57.480 --> 00:05:59.960 Again, engage the legs. 00:05:59.960 --> 00:06:03.560 Open up, breathe in. 00:06:03.560 --> 00:06:08.840 Exhale, strong legs as you soften the fingertips back down. 00:06:08.840 --> 00:06:11.792 Last time, inhale, open. 00:06:12.680 --> 00:06:16.700 Kind of fluid here, stable, but finding the ease. 00:06:16.700 --> 00:06:20.000 Exhale, slow and steady back down. 00:06:20.000 --> 00:06:21.320 This time plant the palms, 00:06:21.320 --> 00:06:24.280 step the right foot back to Plank. 00:06:25.280 --> 00:06:26.960 Nice, inhale in here. 00:06:26.960 --> 00:06:31.400 Exhale, lower to your knees, so you're in a Half Plank. 00:06:31.400 --> 00:06:33.240 Good, inhale in here. 00:06:33.240 --> 00:06:35.840 Lengthen through the crown of the head, look forward. 00:06:35.840 --> 00:06:39.760 Exhale, lower all the way to your belly. 00:06:39.760 --> 00:06:43.240 Now check it out. You're gonna walk your knees wide. 00:06:43.240 --> 00:06:45.240 You're gonna keep your feet together, 00:06:45.240 --> 00:06:47.040 walk your knees wide. 00:06:47.040 --> 00:06:50.760 Inhale in, exhale, press up to a low Cobra, 00:06:50.760 --> 00:06:52.720 low Cobra. 00:06:52.720 --> 00:06:55.360 Good, then release. 00:06:55.360 --> 00:06:58.080 Inhale in again, press up to a medium Cobra. 00:06:58.080 --> 00:07:00.110 This is a Mermaid Cobra. 00:07:00.110 --> 00:07:01.840 And release. 00:07:01.840 --> 00:07:04.000 Good, walk the knees back into center. 00:07:04.000 --> 00:07:07.040 Press up to your Half Plank. 00:07:07.040 --> 00:07:09.800 Good, then slowly release the toes to the ground. 00:07:09.800 --> 00:07:12.120 Lift the knees and send the hips up high and back, 00:07:12.120 --> 00:07:13.960 Downward Facing Dog. 00:07:13.960 --> 00:07:16.600 Great work, breathe in. 00:07:16.600 --> 00:07:19.360 Breathe out. 00:07:19.360 --> 00:07:23.360 Lift the right leg up high, Three-Legged Dog. 00:07:23.360 --> 00:07:24.480 Breathe in. 00:07:24.480 --> 00:07:28.600 Exhale, bend the right knee, step it all the way forward. 00:07:28.600 --> 00:07:29.960 High lunge, here we go. 00:07:29.960 --> 00:07:33.600 Inhale, reach the arms forward, up and back. 00:07:33.600 --> 00:07:35.800 This time we're gonna bring the elbows back down 00:07:35.800 --> 00:07:38.560 to those goal post arms. 00:07:38.560 --> 00:07:41.920 And we're gonna pull both elbows and wrists back as you inhale, 00:07:41.920 --> 00:07:43.800 look up. 00:07:43.800 --> 00:07:47.040 Pause, breathe deep, strong legs here. 00:07:47.040 --> 00:07:49.480 Lengthen through the crown of the head. 00:07:49.480 --> 00:07:52.200 Inhale in again, find extension. 00:07:52.200 --> 00:07:54.760 And then exhale, bring it all the way back down. 00:07:54.760 --> 00:07:59.400 Plant the palms, step your right toes back to Plank. 00:07:59.400 --> 00:08:02.560 Good, lower the knees to Half Plank. 00:08:02.560 --> 00:08:03.720 Inhale, extend. 00:08:03.720 --> 00:08:06.600 Exhale, slowly lower down. 00:08:06.600 --> 00:08:09.720 Walk the knees wide like a mermaid tail. 00:08:09.720 --> 00:08:12.120 Keep the feet together, knees wide. 00:08:12.120 --> 00:08:13.880 Inhale, we rise up Cobra. 00:08:13.880 --> 00:08:15.800 This time the hands can slide off the mat. 00:08:15.800 --> 00:08:19.660 You can give yourself more space if that feels good. 00:08:19.660 --> 00:08:23.400 And then slow and steady release, one more time. 00:08:23.400 --> 00:08:26.680 Rise up, inhale. 00:08:26.680 --> 00:08:29.760 And exhale, bring it down. 00:08:29.760 --> 00:08:33.120 Knees come in, we press up to Half Plank. 00:08:33.120 --> 00:08:34.960 Good, inhale in here. 00:08:34.960 --> 00:08:36.640 Exhale, curl the toes under, 00:08:36.640 --> 00:08:40.360 send the hips up high and back, Downward Facing Dog. 00:08:40.360 --> 00:08:43.501 Take a breath or two here. 00:08:47.560 --> 00:08:51.156 Melting the chest towards the tops of the thighs. 00:08:52.360 --> 00:08:54.400 Then when you're ready, lift the left leg up, 00:08:54.400 --> 00:08:57.320 Three-Legged Dog, breathe in. 00:08:57.320 --> 00:09:01.121 Exhale, bend your left knee, step it all the way forward. 00:09:02.200 --> 00:09:03.560 Inhale, high lunge. 00:09:03.560 --> 00:09:06.040 Reach the fingertips forward, up and back, 00:09:06.040 --> 00:09:10.200 and then bend those elbows, goal post. 00:09:10.200 --> 00:09:12.720 Pull the elbows and the wrists in line back. 00:09:12.720 --> 00:09:14.600 Let that be what lifts the heart, 00:09:14.600 --> 00:09:16.760 takes it into a back bend. 00:09:16.760 --> 00:09:21.600 Neck is extended, so there's an extension through the crown. 00:09:21.600 --> 00:09:23.370 Breathe in. 00:09:23.370 --> 00:09:26.400 Ah, exhale, slow and steady. 00:09:26.400 --> 00:09:28.840 Bring it back to the mat. 00:09:28.840 --> 00:09:34.107 Alright, step the back foot up to meet the front, Forward Fold. 00:09:35.320 --> 00:09:38.120 And from here, hands come to the waistline. 00:09:38.120 --> 00:09:39.680 You're gonna bend your knees 00:09:39.680 --> 00:09:44.440 a lot so that your belly comes to the tops of your thighs. 00:09:44.440 --> 00:09:45.920 Good, inhale in here. 00:09:45.920 --> 00:09:49.451 Exhale, press in your heels to rise up. 00:09:51.000 --> 00:09:55.993 Make any little adjustments you need to here. 00:09:58.840 --> 00:10:02.320 And then interlace the fingertips behind your back. 00:10:02.320 --> 00:10:03.800 Inhale, loop the shoulders 00:10:03.800 --> 00:10:06.360 forward, up and back to open up through the armpit chest. 00:10:06.360 --> 00:10:08.360 Remember that manual adjustment we did here. 00:10:08.360 --> 00:10:10.920 So lift up from your armpit 00:10:10.920 --> 00:10:14.480 chest area and back down to Chair Pose you go, 00:10:14.480 --> 00:10:16.800 this time with the bind. 00:10:16.800 --> 00:10:18.200 Good, inhale in again. 00:10:18.200 --> 00:10:20.800 Exhale, belly comes back to the tops of the thighs. 00:10:20.800 --> 00:10:22.840 Bent knees, bent knees and the 00:10:22.840 --> 00:10:24.560 wrists go all the way up towards the sky. 00:10:24.560 --> 00:10:27.440 Now try to reach your wrists up. 00:10:27.440 --> 00:10:29.360 So we're not just going with gravity here, 00:10:29.360 --> 00:10:31.040 but we're reaching the knuckles, 00:10:31.040 --> 00:10:34.040 the wrists up towards the sky. 00:10:34.040 --> 00:10:38.760 Breathe in, breathe out, release the bind. 00:10:38.760 --> 00:10:42.240 Step the right foot back into your lunge. 00:10:42.240 --> 00:10:46.520 And this time you're gonna lower the right knee down to the mat. 00:10:46.520 --> 00:10:47.840 Press up, let's bring the hands 00:10:47.840 --> 00:10:51.082 just to the top of the left thigh here just to start. 00:10:53.206 --> 00:10:55.040 Mmm. Then you're gonna press into 00:10:55.040 --> 00:10:59.040 the top of your back foot, so uncurl your toes. 00:10:59.040 --> 00:11:00.960 So we're like this. 00:11:00.960 --> 00:11:05.120 Then inhale, reach the fingertips forward, up and back. 00:11:05.120 --> 00:11:08.120 So we're here, we're not sinking in like Crescent Lunge. 00:11:08.120 --> 00:11:10.680 We're stacked, head over heart, heart over pelvis. 00:11:10.680 --> 00:11:14.770 Glutes are nice and turned on. (laughs) 00:11:14.770 --> 00:11:18.240 Okay, keep the left foot where it is to start. 00:11:18.240 --> 00:11:20.200 Keep the left foot, excuse me, 00:11:20.200 --> 00:11:22.193 the left hand reaching and then you're gonna slowly 00:11:22.193 --> 00:11:27.000 take your right arm up, up, up, up and over and back to either 00:11:27.000 --> 00:11:28.570 the back of your right thigh 00:11:28.570 --> 00:11:32.600 or maybe to your right heel. 00:11:32.600 --> 00:11:37.087 Then maybe you extend by inching your left toes forward. 00:11:38.080 --> 00:11:42.430 Maybe you extend the left leg out. 00:11:43.680 --> 00:11:46.600 Maybe we find that extension through the crown here, 00:11:46.600 --> 00:11:50.360 lifting the chest just like we did 00:11:50.360 --> 00:11:54.120 in our previous lunges. 00:11:54.120 --> 00:11:56.760 To come out of the pose, hug the low ribs in. 00:11:56.760 --> 00:11:58.230 You're gonna bend your front knee 00:11:58.230 --> 00:12:01.000 and you're gonna come all the way into a nice low 00:12:01.000 --> 00:12:04.576 runner's lunge at the top of your mat. 00:12:06.720 --> 00:12:08.120 Lovely. 00:12:08.120 --> 00:12:12.000 Curl the back toes under, press the right knee up. 00:12:12.000 --> 00:12:14.960 Step the left foot back to Plank. 00:12:14.960 --> 00:12:17.560 When you're ready, lower the knees, Half Plank. 00:12:17.560 --> 00:12:19.280 Here we go, inhale in, extend. 00:12:19.280 --> 00:12:21.560 Exhale, slowly lower down. 00:12:21.560 --> 00:12:23.680 Widen the knees. 00:12:23.680 --> 00:12:25.200 Inhale, rise up. 00:12:25.200 --> 00:12:27.320 Little mermaid version of Cobra. 00:12:27.320 --> 00:12:28.720 Be mindful. 00:12:28.720 --> 00:12:29.680 And release. 00:12:29.680 --> 00:12:32.940 One more time, inhale, rise up. 00:12:34.600 --> 00:12:35.920 Great, release. 00:12:35.920 --> 00:12:37.680 Walk the knees together. 00:12:37.680 --> 00:12:40.320 Press up to Half Plank. 00:12:40.320 --> 00:12:44.400 Inhale in, exhale, Downward Facing Dog. 00:12:44.400 --> 00:12:47.320 Alright, you're doing great. Take a deep breath in. 00:12:47.320 --> 00:12:49.178 Refocus. 00:12:50.440 --> 00:12:51.080 When you're ready, 00:12:51.080 --> 00:12:53.520 step the right foot all the way up into your lunge, 00:12:53.520 --> 00:12:55.720 lower the back knee. 00:12:55.720 --> 00:12:58.320 Bring the hands to the top of the right thigh. 00:12:58.320 --> 00:13:00.080 And just find your foundation here. 00:13:00.080 --> 00:13:03.560 So grounding through all four corners of that front foot, 00:13:03.560 --> 00:13:06.840 pressing into the top of the back foot. 00:13:06.840 --> 00:13:09.040 Getting the pelvis underneath us. 00:13:09.040 --> 00:13:12.140 We're not here or here, 00:13:12.140 --> 00:13:13.864 but right here. 00:13:15.240 --> 00:13:17.520 Heart's lifting. Think of that armpit chest 00:13:17.520 --> 00:13:21.600 lifting up as you send the fingertips forward, up and back. 00:13:21.600 --> 00:13:24.632 We're here. Quads engaged. 00:13:26.040 --> 00:13:29.360 Lengthening the tailbone down. 00:13:29.360 --> 00:13:30.880 Keep pressing actively. 00:13:30.880 --> 00:13:33.600 So don't be passive in the right side of your body. 00:13:33.600 --> 00:13:35.560 Keep pressing actively through that right foot. 00:13:35.560 --> 00:13:37.360 Keep reaching your right hand all the way up 00:13:37.360 --> 00:13:40.400 and then we'll continue to take the left fingertips 00:13:40.400 --> 00:13:41.640 all the way back down around. 00:13:41.640 --> 00:13:44.880 It could just be here, lifting the chest. 00:13:44.880 --> 00:13:46.800 Left hand on the back of that thigh. 00:13:46.800 --> 00:13:49.960 You can feel your strong hamstring there. 00:13:49.960 --> 00:13:54.244 Or maybe we do take it to the heel. 00:13:55.280 --> 00:13:57.050 And that's it. You can just stay there 00:13:57.050 --> 00:14:01.280 or maybe we slowly inch the right foot out, 00:14:01.280 --> 00:14:05.280 pressing still into all four corners of the right foot 00:14:05.280 --> 00:14:08.500 with the right leg extended. 00:14:11.360 --> 00:14:15.150 To come out of the pose, we breathe in. 00:14:15.150 --> 00:14:17.000 We exhale, hug the low ribs in. 00:14:17.000 --> 00:14:18.960 We're gonna bend that front knee slowly. 00:14:18.960 --> 00:14:20.760 Come around very slowly with 00:14:20.760 --> 00:14:24.920 the core connection to our runner's lunge. 00:14:24.920 --> 00:14:27.600 Then curl the back toes under, lift the back knee. 00:14:27.600 --> 00:14:31.240 Plant the palms and step it back to a full Plank this time. 00:14:31.240 --> 00:14:33.480 Full Plank. 00:14:33.480 --> 00:14:36.720 Now, hold onto your core muscles as you turn all of 00:14:36.720 --> 00:14:39.000 your toes to the left. We're coming into a Side Plank. 00:14:39.000 --> 00:14:42.400 You're gonna bend your front, your top knee, excuse me. 00:14:42.400 --> 00:14:44.960 So you're gonna bring your left foot to the ground and start 00:14:44.960 --> 00:14:48.000 to open up into a supported Side Plank here. 00:14:48.000 --> 00:14:50.120 Left fingertips reach to the sky. 00:14:50.120 --> 00:14:51.840 Open up through the chest. 00:14:51.840 --> 00:14:53.220 Lift your heart. 00:14:53.220 --> 00:14:55.800 If you want, you can stack the feet here 00:14:55.800 --> 00:14:58.880 or take any variation of side plank that feels good. 00:14:58.880 --> 00:15:02.840 Everyone lift from your right obliques here. 00:15:02.840 --> 00:15:05.320 And then slowly bring it back to center. 00:15:05.320 --> 00:15:06.960 Take a break if you need to and 00:15:06.960 --> 00:15:08.280 then we'll take it to the other side. 00:15:08.280 --> 00:15:10.760 Toes to the right. 00:15:10.760 --> 00:15:14.280 We press away from the mat with that right, 00:15:14.280 --> 00:15:15.320 with that left hand as the 00:15:15.320 --> 00:15:18.640 right fingertips reach up towards the sky, sorry. (laughs) 00:15:18.640 --> 00:15:21.800 We have our kickstand with the right foot this time 00:15:21.800 --> 00:15:25.240 and we squeeze and lift from that left oblique. 00:15:25.240 --> 00:15:28.080 Now think about opening up the chest even more here and 00:15:28.080 --> 00:15:31.120 extending through the crown of the head. 00:15:31.120 --> 00:15:34.360 Keep breathing, you're doing great. 00:15:34.360 --> 00:15:36.003 Slowly release. 00:15:37.360 --> 00:15:38.960 Come back to Plank and you can 00:15:38.960 --> 00:15:41.680 do Chaturanga to Upward Facing Dog here 00:15:41.680 --> 00:15:43.940 or if you like practicing 00:15:43.940 --> 00:15:48.080 the Mermaid Cobra, you can do that. 00:15:48.080 --> 00:15:51.330 Or we can just do a basic B, 00:15:51.330 --> 00:15:53.920 basic Bhujangasana. 00:15:53.920 --> 00:15:56.400 Find a little vinyasa of your choice 00:15:56.400 --> 00:15:59.401 and meet me in Downward Facing Dog. 00:16:05.760 --> 00:16:07.570 Nice. From Downward Facing Dog, 00:16:07.570 --> 00:16:10.480 inhale in, bend the knees, look forward. 00:16:10.480 --> 00:16:14.120 Exhale, make your way to the top of your mat. 00:16:14.120 --> 00:16:16.188 Forward Fold. 00:16:18.120 --> 00:16:21.890 Take a breath here, let everything go. 00:16:27.160 --> 00:16:28.560 Bend your knees generously, 00:16:28.560 --> 00:16:30.360 belly comes to the tops of the thighs, 00:16:30.360 --> 00:16:32.000 hands come to the waistline. 00:16:32.000 --> 00:16:34.840 Think about drawing your shoulder blades together and 00:16:34.840 --> 00:16:40.160 your elbows towards each other as you rise up strong. 00:16:40.160 --> 00:16:44.422 All the way, lifting slight back bend here maybe. 00:16:45.600 --> 00:16:50.043 And then release, Mountain. 00:16:54.920 --> 00:16:59.067 Just pause, notice your breath, notice how you feel. 00:17:04.240 --> 00:17:07.520 Alright, interlace the fingertips behind the back. 00:17:07.520 --> 00:17:09.400 Knuckles draw down and away. 00:17:09.400 --> 00:17:11.800 Maybe this time the opposite thumb is on top 00:17:11.800 --> 00:17:15.240 so you do a different bind than you did before. 00:17:15.240 --> 00:17:18.950 Opening up through the chest, the pecs, lifting heart space. 00:17:20.280 --> 00:17:21.560 And then bend your knees, 00:17:21.560 --> 00:17:25.080 belly comes over the tops of the thighs. 00:17:25.080 --> 00:17:27.760 We reach the knuckles up towards the sky as we relax 00:17:27.760 --> 00:17:31.960 the crown of the head down here in the Forward Fold. 00:17:31.960 --> 00:17:33.655 Keep breathing. 00:17:34.720 --> 00:17:37.440 And then slow and with control, 00:17:37.440 --> 00:17:40.600 best you can, release the arms. 00:17:40.600 --> 00:17:41.560 Palms come to the mat. 00:17:41.560 --> 00:17:44.760 We're gonna step one foot back then the other. 00:17:44.760 --> 00:17:47.020 Then we're gonna slowly lower to the knees 00:17:47.020 --> 00:17:49.680 and lower all the way to the belly. 00:17:49.680 --> 00:17:52.200 Alright, from here, extend your arms out at a T. 00:17:52.200 --> 00:17:54.410 You're gonna press into your left palm firmly 00:17:54.410 --> 00:17:57.320 and slowly begin to use your right hand 00:17:57.320 --> 00:18:02.360 to rock onto your left hip and turn onto your left ear. 00:18:02.360 --> 00:18:03.960 Peek at me if you need to. 00:18:03.960 --> 00:18:07.600 You're gonna continue this journey rocking onto your 00:18:07.600 --> 00:18:12.040 left side until your feet are stacked. 00:18:12.040 --> 00:18:13.680 Then from here you can repeat 00:18:13.680 --> 00:18:17.210 that kickstand that we did in the 00:18:17.210 --> 00:18:18.960 Side Plank by bringing 00:18:18.960 --> 00:18:22.520 your right foot to the ground here for a stretch. 00:18:22.520 --> 00:18:25.560 If you like that stretch, you can take your right hand to 00:18:25.560 --> 00:18:29.120 your right inner thigh and just gently give that a nudge, 00:18:29.120 --> 00:18:31.320 push out, but if that's not feeling right in your body, 00:18:31.320 --> 00:18:33.600 just skip it. 00:18:33.600 --> 00:18:37.263 Breathe into that left chest opener, that pec. 00:18:38.120 --> 00:18:42.120 The right hand can also stay on the mat for some stability. 00:18:42.120 --> 00:18:45.445 So you have a couple different options here. 00:18:48.120 --> 00:18:49.720 Great, then stay here. 00:18:49.720 --> 00:18:51.720 Breathe. I know it's uncomfortable. 00:18:51.720 --> 00:18:55.000 Whether the foot's in front or stacked, 00:18:55.000 --> 00:18:56.360 we're gonna bend the right knee, 00:18:56.360 --> 00:18:58.560 we're gonna open a little bit more, 00:18:58.560 --> 00:19:02.040 maybe bringing that right foot behind the leg. 00:19:02.040 --> 00:19:03.800 And if not, you just skip it. 00:19:03.800 --> 00:19:05.840 You stay where you were. 00:19:05.840 --> 00:19:07.673 Breathe deep. 00:19:09.240 --> 00:19:10.960 Consider the spine here so it's 00:19:10.960 --> 00:19:14.595 still nice and long and in the same line. 00:19:16.000 --> 00:19:18.770 Nice, and then slow and steady 00:19:18.770 --> 00:19:21.760 start to roll and release 00:19:21.760 --> 00:19:26.200 everything back so that both hip points are on the mat. 00:19:26.200 --> 00:19:28.800 We're gonna switch and take it to the other side. 00:19:28.800 --> 00:19:32.760 So right arm extends, excuse me. 00:19:32.760 --> 00:19:34.040 Press into your left palm. 00:19:34.040 --> 00:19:37.920 We're gonna come onto the right side nice and slow. 00:19:37.920 --> 00:19:40.920 And for this first cycle of breaths, 00:19:40.920 --> 00:19:41.720 just check it out. 00:19:41.720 --> 00:19:43.720 Does it feel good to have the kickstand, 00:19:43.720 --> 00:19:47.373 maybe the stretch in the hip 00:19:47.373 --> 00:19:51.492 or maybe feet stay stacked? 00:19:55.360 --> 00:19:59.920 Breathing, keeping the neck relaxed, 00:19:59.920 --> 00:20:03.614 the skin in the face relaxed. 00:20:14.120 --> 00:20:17.559 And then you may just stay where you are. 00:20:19.160 --> 00:20:22.510 Or we may take that left foot behind us and just open up 00:20:22.510 --> 00:20:27.400 a little further into this deep stretch, 00:20:27.400 --> 00:20:30.913 bringing the breath to it. 00:20:37.280 --> 00:20:40.400 And then slowly roll it back to center. 00:20:40.400 --> 00:20:44.720 Release both quads, both hip points to the mat. 00:20:44.720 --> 00:20:47.520 Center your hips on the mat. 00:20:47.520 --> 00:20:49.540 And we're gonna come up to a Sphinx Pose 00:20:49.540 --> 00:20:53.680 just to find a little stabilizing action. 00:20:53.680 --> 00:20:56.720 And the palms can be down or you can bring palm face up here. 00:20:56.720 --> 00:21:02.000 So slightly more lazy Sphinx than I'm used to teaching but 00:21:02.000 --> 00:21:04.600 just softening through the neck here a little bit, 00:21:04.600 --> 00:21:06.240 digging into the elbows as you 00:21:06.240 --> 00:21:09.480 turn your nose 00:21:09.480 --> 00:21:13.520 and your gaze left to right. 00:21:13.520 --> 00:21:15.385 Should feel good. 00:21:20.200 --> 00:21:22.320 Alright, now from here you're 00:21:22.320 --> 00:21:24.680 gonna come into Extended Child's Pose. 00:21:24.680 --> 00:21:28.160 So just walk the knees up, send the hips back. 00:21:28.160 --> 00:21:29.480 Melt the heart down. 00:21:29.480 --> 00:21:31.640 You can close your eyes. 00:21:31.640 --> 00:21:32.840 And if this isn't your jam, 00:21:32.840 --> 00:21:36.160 feel free to sub another posture even if it's just 00:21:36.160 --> 00:21:39.993 lying on your back or a cross-legged seat. 00:21:41.690 --> 00:21:43.200 Alright, we're gonna wrap this 00:21:43.200 --> 00:21:48.143 baby up by closing the eyes and finding stillness. 00:21:49.920 --> 00:21:54.040 You might take a final deep breath in and as you exhale 00:21:54.040 --> 00:21:57.505 just allow the weight of your body to relax. 00:21:59.120 --> 00:22:02.788 Maybe tapping into a moment of gratitude 00:22:07.693 --> 00:22:10.277 for this time with your body 00:22:11.680 --> 00:22:14.518 and with your breath. 00:22:16.480 --> 00:22:19.909 Go ahead and let the breath be easy now. 00:22:34.080 --> 00:22:37.600 And take one last moment here to just notice. 00:22:37.600 --> 00:22:41.536 Notice what thoughts are coming up. 00:22:42.640 --> 00:22:45.297 Notice how you feel. 00:22:57.640 --> 00:22:59.990 And slowly start to wiggle your fingertips 00:22:59.990 --> 00:23:03.760 and gently deepen your breath again. 00:23:03.760 --> 00:23:06.880 When you're ready we'll slowly come up 00:23:06.880 --> 00:23:09.070 and shift to a seat, 00:23:09.070 --> 00:23:11.920 comfortable seat of your choice. 00:23:11.920 --> 00:23:13.200 Bring the palms together. 00:23:13.200 --> 00:23:17.440 Way to take some time to open the chest, open the heart. 00:23:17.440 --> 00:23:21.000 We do so many things that collapse this part of the body. 00:23:21.000 --> 00:23:25.120 I think this is a really beautiful, 00:23:25.120 --> 00:23:27.830 wise choice for us to practice together in this way 00:23:27.830 --> 00:23:30.120 so thank you so much for joining me. 00:23:30.120 --> 00:23:32.920 We'll bring the thumbs up to the third eye and 00:23:32.920 --> 00:23:35.600 just take a last little 00:23:35.600 --> 00:23:37.870 "I love you" breath in. 00:23:40.100 --> 00:23:42.760 And we can bow all the way, 00:23:42.760 --> 00:23:45.560 head down to close, 00:23:45.560 --> 00:23:49.088 breathing that I love you breath out. 00:23:50.220 --> 00:23:52.010 And boy, do I sure love you. 00:23:52.010 --> 00:23:54.560 Thanks y'all, take good care. 00:23:54.560 --> 00:23:56.220 Namaste. 00:23:56.220 --> 00:24:00.597 (upbeat music)