WEBVTT 00:00:00.226 --> 00:00:02.480 - Hi, everyone. Welcome to Yoga With Adriene. 00:00:02.480 --> 00:00:05.040 I'm Adriene and you asked for it. 00:00:05.040 --> 00:00:07.040 Today we have a longer sequence. 00:00:07.040 --> 00:00:10.080 This is our third sequence in our "Yoga For Weight Loss" 00:00:10.080 --> 00:00:13.600 series and it is a total body wake-up call. 00:00:13.600 --> 00:00:16.010 So it's summertime here in Austin, Texas 00:00:16.010 --> 00:00:17.280 and a lot of folks are 00:00:17.280 --> 00:00:19.200 looking to check in with the body, 00:00:19.200 --> 00:00:21.200 to connect or reconnect with the body, 00:00:21.200 --> 00:00:22.800 get in shape for the summertime. 00:00:22.800 --> 00:00:24.700 So whether you're looking to lose weight 00:00:24.700 --> 00:00:27.680 or just find what feels good in the summertime, 00:00:27.680 --> 00:00:29.200 this sequence is set up for you. 00:00:29.200 --> 00:00:31.760 We're gonna touch on all the major muscle groups. 00:00:31.760 --> 00:00:35.760 We're going to integrate and focus on quality of movement 00:00:35.760 --> 00:00:37.920 and get in shape for the summertime. 00:00:37.920 --> 00:00:39.200 Find what feels good. 00:00:39.200 --> 00:00:41.729 Hop on the mat and let's begin. 00:00:41.729 --> 00:00:45.107 (upbeat music) 00:00:53.600 --> 00:00:56.996 Okay. So we're going to begin flat on the back. 00:00:58.320 --> 00:01:01.520 Taking a second to lay out. 00:01:01.520 --> 00:01:06.980 Take a deep breath in and exhale, let it go. 00:01:08.400 --> 00:01:09.440 So even though we're gonna work 00:01:09.440 --> 00:01:12.000 a little bit hard today on the mat, 00:01:12.000 --> 00:01:13.440 we're going to just set an 00:01:13.440 --> 00:01:17.360 intention here to always move with grace, with ease, 00:01:17.360 --> 00:01:21.288 to find what feels good and to be with the breath. 00:01:22.400 --> 00:01:24.480 So just take a couple seconds 00:01:24.480 --> 00:01:27.440 here on your own to just check in with the breath, 00:01:27.440 --> 00:01:29.349 check in with the body. 00:01:29.349 --> 00:01:31.813 (light music) 00:01:33.970 --> 00:01:35.920 You can even pause the video here 00:01:35.920 --> 00:01:38.720 and really take a couple seconds 00:01:38.720 --> 00:01:41.520 and just let the day go, 00:01:41.520 --> 00:01:45.040 let the to-do list go and 00:01:45.040 --> 00:01:50.468 commit this time to yourself and your practice. 00:01:56.400 --> 00:01:59.746 Then begin to wiggle the toes, wiggle the fingertips. 00:02:00.720 --> 00:02:03.520 Maybe open the mouth, the jaw nice and wide. 00:02:03.520 --> 00:02:06.400 Lick your lips, lick your chops. 00:02:06.400 --> 00:02:08.080 Begin to point and flex the feet. 00:02:08.080 --> 00:02:10.560 Notice that ripple effect. 00:02:10.560 --> 00:02:13.151 Opening and closing the palms. 00:02:14.320 --> 00:02:16.160 Choosing to have a full body 00:02:16.160 --> 00:02:18.954 experience here as we work out on the mat. 00:02:20.640 --> 00:02:23.230 I like to think of yoga as an opportunity to 00:02:23.230 --> 00:02:25.520 spin plates mindfully. 00:02:25.520 --> 00:02:29.440 We're often asked to spin so many plates in the daily life 00:02:29.440 --> 00:02:31.040 so here we get to do it mindfully, 00:02:31.040 --> 00:02:33.840 practice doing it mindfully. 00:02:33.840 --> 00:02:36.000 Inhale, reach the fingertips up and overhead. 00:02:36.000 --> 00:02:38.480 Nothing fancy here, just a full body stretch. 00:02:38.480 --> 00:02:40.560 Notice I've walked my heels in 00:02:40.560 --> 00:02:43.040 to be in line with my hip points here. 00:02:43.040 --> 00:02:45.035 As I stretch it out. 00:02:46.000 --> 00:02:49.440 Take a deep breath in and on an exhale, float it down. 00:02:49.440 --> 00:02:51.360 Hug your knees up to your chest, 00:02:51.360 --> 00:02:53.600 wrap the arms around the shins, 00:02:53.600 --> 00:02:54.800 tuck the chin into the chest, 00:02:54.800 --> 00:02:56.400 lengthen through the back of the neck. 00:02:56.400 --> 00:02:57.680 Take a couple seconds here, 00:02:57.680 --> 00:03:00.667 why not, to rock a little side to side. 00:03:03.360 --> 00:03:05.360 Then cross your right ankle over your left, 00:03:05.360 --> 00:03:07.360 grab onto the outer edges of the feet, 00:03:07.360 --> 00:03:11.010 always mindful of the knees here as we inhale in 00:03:11.010 --> 00:03:13.440 and exhale, rock it up. 00:03:13.440 --> 00:03:16.560 You can rock it a couple times if that feels good, 00:03:16.560 --> 00:03:20.080 I'm gonna come to a nice easy cross-legged position here. 00:03:21.040 --> 00:03:22.480 Now this might not be easy for you, 00:03:22.480 --> 00:03:25.440 so go ahead and take a couple seconds to find ease. 00:03:25.440 --> 00:03:27.120 So rather than it being easy, 00:03:27.120 --> 00:03:30.080 we come into a place of ease as we inhale, 00:03:30.080 --> 00:03:32.400 rolling up through the top of the head, 00:03:32.400 --> 00:03:33.760 the crown of the head here, 00:03:33.760 --> 00:03:36.301 maybe looping the shoulders a couple times. 00:03:37.120 --> 00:03:40.105 And then we inhale, draw the palms together at the heart. 00:03:41.120 --> 00:03:43.120 Inhale, lift the sternum to the thumbs. 00:03:44.320 --> 00:03:45.600 Find that dual action, 00:03:45.600 --> 00:03:49.600 tops of the thighs draw down as I lift up through my heart. 00:03:49.600 --> 00:03:52.240 Same thing, I'm extending through the crown of the head, 00:03:52.240 --> 00:03:54.346 but grounding down through the shoulder blades, 00:03:54.346 --> 00:03:56.425 tagging a little weight in the elbows. 00:03:57.440 --> 00:03:58.560 Take a deep breath in. 00:03:58.560 --> 00:04:01.120 As you exhale, interlace the fingertips, 00:04:01.120 --> 00:04:05.528 press the palms forward, up and back. 00:04:07.120 --> 00:04:08.960 Climbing up through the side body here, 00:04:08.960 --> 00:04:12.240 inhale in and exhale, break free. 00:04:13.368 --> 00:04:15.440 Fingertips float down and away. 00:04:15.440 --> 00:04:16.960 A couple more like this. 00:04:16.960 --> 00:04:18.080 Now a couple of notes here. 00:04:18.080 --> 00:04:21.360 The lower body is gonna want to kind of come up here. 00:04:21.360 --> 00:04:22.880 Keep grounding through the lower body. 00:04:22.880 --> 00:04:25.120 So remember your foundation is everything here, 00:04:25.120 --> 00:04:26.800 building from the ground up. 00:04:26.800 --> 00:04:30.000 So even the outer edges of my feet here have a brightness, 00:04:30.000 --> 00:04:32.000 tops of the thighs draw down. 00:04:32.000 --> 00:04:34.720 And we come to prayer, Namaste. 00:04:34.720 --> 00:04:37.364 Inhale in, sternum lifts to thumbs. 00:04:38.160 --> 00:04:40.080 Taking it nice and slow here in the beginning, 00:04:40.080 --> 00:04:42.365 we interlace and we exhale. 00:04:43.200 --> 00:04:46.320 And inhale in again, reach it up, forward, 00:04:46.320 --> 00:04:48.480 up and back. 00:04:48.480 --> 00:04:50.800 Lots of space between the ears and the shoulders here, 00:04:50.800 --> 00:04:54.080 so crawl the shoulders away from the ears. 00:04:54.080 --> 00:04:56.560 We can begin to draw the hands away, 00:04:56.560 --> 00:04:58.080 or if the shoulders are really tight, 00:04:58.080 --> 00:05:01.280 you can keep a nice diagonal line here, no problem. 00:05:01.280 --> 00:05:04.800 So we're really establishing 00:05:04.800 --> 00:05:07.840 that we're here to notice the sensations, 00:05:07.840 --> 00:05:10.720 not to master the art of yoga. 00:05:10.720 --> 00:05:12.640 That's actually a trick question there because the art 00:05:12.640 --> 00:05:16.560 of yoga is really being in touch with those sensations. 00:05:16.560 --> 00:05:17.520 Take a deep breath in. 00:05:17.520 --> 00:05:20.720 This time we can draw a line with the nose, look up. 00:05:20.720 --> 00:05:22.400 Careful not to crunch the back of the neck. 00:05:22.400 --> 00:05:24.880 On an exhale, float the fingertips down. 00:05:26.080 --> 00:05:28.640 Opening the chest, opening the shoulders. 00:05:28.640 --> 00:05:31.520 Inhale, grounding through the tops of the thighs. 00:05:31.520 --> 00:05:35.680 This time, this town's, gonna do some yoga. 00:05:36.400 --> 00:05:37.680 This time jumping right in, 00:05:37.680 --> 00:05:41.840 inhale, reaching forward, up and back. 00:05:41.840 --> 00:05:43.636 Exhale, float it down. 00:05:45.360 --> 00:05:48.560 Great. Nice and easy here. Fingertips come to the sides. 00:05:48.560 --> 00:05:51.920 We draw a couple circles with the nose here. 00:05:51.920 --> 00:05:53.695 Round and round. 00:05:55.120 --> 00:05:58.080 Notice how I'm letting my mouth stay open here so 00:05:58.080 --> 00:06:02.306 I'm not clenching in my teeth or in my jaw. 00:06:03.414 --> 00:06:05.046 Nice and soft. 00:06:06.320 --> 00:06:07.920 Reverse your circle if you haven't already. 00:06:07.920 --> 00:06:09.120 Working out the kinks. 00:06:09.120 --> 00:06:11.668 Just noticing the sensations here. 00:06:13.120 --> 00:06:15.440 And then I draw the palms back together at the heart. 00:06:15.440 --> 00:06:17.440 Deep breath in. 00:06:17.440 --> 00:06:19.840 Exhale, let it out through the mouth. 00:06:20.960 --> 00:06:22.960 Great, interlace, inhale, 00:06:22.960 --> 00:06:25.040 forward, up and back. 00:06:25.040 --> 00:06:27.450 Exhale, floating the fingertips down. 00:06:28.720 --> 00:06:32.080 And now spreading the palms, we dive forward on to all fours. 00:06:33.040 --> 00:06:35.360 Okay, so diving into all fours here. 00:06:35.360 --> 00:06:38.720 Right away, I'm gonna spread my palms nice and wide. 00:06:38.720 --> 00:06:41.600 Walk my wrists under my shoulders here. 00:06:41.600 --> 00:06:43.040 Finding a comfortable base and 00:06:43.040 --> 00:06:46.170 then walking my knees underneath my hip points. 00:06:47.120 --> 00:06:49.120 Pressing into the tops of the feet as well here, 00:06:49.120 --> 00:06:50.800 I'm gonna take my gaze straight down 00:06:50.800 --> 00:06:52.960 between my index fingers. 00:06:52.960 --> 00:06:54.800 Take a deep breath in. 00:06:54.800 --> 00:06:57.200 And exhale, press up and out of the palms, 00:06:57.200 --> 00:07:00.400 that hand-to-earth connection here, Hasta Bandha. 00:07:00.400 --> 00:07:03.040 Draw the tops of the shoulders away from the ears, 00:07:03.040 --> 00:07:05.817 elbow creases shine towards the front of the mat. 00:07:06.800 --> 00:07:09.816 Now I'm even gonna press into the tops of my feet here 00:07:11.600 --> 00:07:13.840 and broaden through the back of the neck. 00:07:13.840 --> 00:07:15.280 So gaze is straight down. 00:07:15.280 --> 00:07:18.240 I'm extending through the crown of the head here. 00:07:18.240 --> 00:07:19.870 Now I'm not sinking into my bones here 00:07:19.870 --> 00:07:22.000 but I'm pressing up and out of my foundation. 00:07:22.000 --> 00:07:24.960 Again, building everything from the ground up. 00:07:24.960 --> 00:07:27.760 Now I'm gonna check in with my center. 00:07:27.760 --> 00:07:29.955 I'm gonna light this fire in my belly 00:07:29.955 --> 00:07:32.000 and I'm gonna think about my core as this channel 00:07:32.000 --> 00:07:34.080 from the crown of the head to the tip of the tailbone. 00:07:34.080 --> 00:07:36.575 So I'm not gonna let my lower belly draw down. 00:07:36.575 --> 00:07:38.720 I'm gonna draw my navel up. 00:07:38.720 --> 00:07:40.560 Nice and long in the lower back 00:07:40.560 --> 00:07:42.560 and I'm not gonna collapse in my shoulders here but 00:07:42.560 --> 00:07:45.200 I'm gonna press up and out of my foundation. 00:07:45.200 --> 00:07:47.680 Now you might begin to feel a little fussiness in the wrists 00:07:47.680 --> 00:07:48.560 if you haven't worked like 00:07:48.560 --> 00:07:51.040 this in a while or ever (chuckles) 00:07:51.040 --> 00:07:53.920 so I really, really encourage you to check 00:07:53.920 --> 00:07:55.920 in with the sensations from the crown of the head to the 00:07:55.920 --> 00:07:58.000 tip of the tailbone to press up and out of the palms. 00:07:58.000 --> 00:08:00.466 This is gonna help us in our standing postures 00:08:00.466 --> 00:08:02.720 and when things start to get a little heated, 00:08:02.720 --> 00:08:05.520 we'll have integrity in the practice. 00:08:05.520 --> 00:08:07.760 So to check in with that sensation furthermore, 00:08:07.760 --> 00:08:08.880 I'm gonna inhale in, 00:08:08.880 --> 00:08:11.200 exhale, press into my palms, 00:08:11.200 --> 00:08:13.920 press into the tops of the feet and let the knees hover here. 00:08:13.920 --> 00:08:15.360 Now it's not a big hover. 00:08:15.360 --> 00:08:17.280 It's just a small hover. 00:08:17.280 --> 00:08:19.200 Tops of the shoulder drawing away from the ears, 00:08:19.200 --> 00:08:20.080 gaze straight down, 00:08:20.080 --> 00:08:22.160 navel draws up towards the spine. 00:08:22.160 --> 00:08:23.200 Now breathe here, 00:08:23.200 --> 00:08:25.520 welcome that heat, that energy, 00:08:25.520 --> 00:08:27.200 that prana flowing through the body, 00:08:27.200 --> 00:08:29.200 that shaky-shake. 00:08:29.200 --> 00:08:31.840 Hold on to your integrity and remember the neck is an 00:08:31.840 --> 00:08:34.400 extension of the spine so keep the gaze down, 00:08:34.400 --> 00:08:36.320 crown reaching forward. 00:08:36.320 --> 00:08:38.880 One more breath in here. Hang in there. 00:08:38.880 --> 00:08:42.320 And then exhale, gently, with ease, slowly lower down, 00:08:42.320 --> 00:08:44.480 kiss the two big toes together. 00:08:44.480 --> 00:08:47.840 Bring the knees as wide as the mat and we send it on back, 00:08:47.840 --> 00:08:49.840 Extended Child's Pose. 00:08:49.840 --> 00:08:53.210 Here we can open the palms if that feels good. 00:08:53.210 --> 00:08:56.000 We can wiggle the fingertips if that feels great and 00:08:56.000 --> 00:08:59.983 let the forehead rest on the mat for three breaths. 00:09:08.160 --> 00:09:10.474 Breathing into the lower back. 00:09:11.760 --> 00:09:14.160 Maybe breathing into the belly here. 00:09:14.160 --> 00:09:17.539 Letting the heart melt down on the exhale. 00:09:18.800 --> 00:09:21.280 Now on your next inhale, rather than just shooting, 00:09:21.280 --> 00:09:22.080 you look up. 00:09:22.080 --> 00:09:24.480 Consider drawing a line with your nose up 00:09:24.480 --> 00:09:25.760 towards the front of your mat. 00:09:25.760 --> 00:09:28.800 So we're beginning to move in this kind of integrated way. 00:09:28.800 --> 00:09:31.600 So rather than just looking up, crunching the back of the neck, 00:09:31.600 --> 00:09:34.480 I'm really melting it. Finding what feels good. 00:09:34.480 --> 00:09:37.200 Sending some energy back to my sit bones 00:09:37.200 --> 00:09:40.240 as I draw a line with the nose and look forward. 00:09:40.240 --> 00:09:43.840 Spread the palms, inhale, reach forward. 00:09:43.840 --> 00:09:45.920 And we come back to all fours here. 00:09:45.920 --> 00:09:48.260 Walking the knees underneath the hips 00:09:48.260 --> 00:09:51.440 and wrists underneath the shoulders. 00:09:51.440 --> 00:09:52.960 Inhale in, exhale, again, 00:09:52.960 --> 00:09:54.960 we press up and out of our foundation. 00:09:54.960 --> 00:09:56.960 Find that hover here. 00:09:56.960 --> 00:10:00.000 Breathe nice, long, smooth breaths. 00:10:00.000 --> 00:10:02.160 Tops of the shoulders drawing away from the ears, 00:10:02.160 --> 00:10:03.280 gaze is straight down. 00:10:03.280 --> 00:10:05.120 Press into all your knuckles here. 00:10:05.120 --> 00:10:06.800 Press into all ten fingerprints. 00:10:06.800 --> 00:10:09.142 See if you can grow a little bit taller. 00:10:12.640 --> 00:10:15.600 And on an exhale, with control, with ease, 00:10:15.600 --> 00:10:18.080 I slowly lower it down. 00:10:18.080 --> 00:10:20.720 This time, elbows come where the palms were as 00:10:20.720 --> 00:10:24.240 I prep for Downward Facing Dog with a little Puppy Posture, 00:10:24.240 --> 00:10:25.760 walking the knees back. 00:10:25.760 --> 00:10:28.080 Fingertips are gonna stay in line with the elbows here. 00:10:28.080 --> 00:10:31.440 So they're gonna want to come in towards the center or out. 00:10:31.440 --> 00:10:33.760 See if you can keep them nice and in line with the elbows, 00:10:33.760 --> 00:10:36.800 just notice, as I walk the knees back 00:10:36.800 --> 00:10:39.200 and melt my heart down. 00:10:39.200 --> 00:10:42.137 If the shoulders are tight, we may only come this far. 00:10:43.200 --> 00:10:46.560 Breathing and in time, melting it back, 00:10:46.560 --> 00:10:49.890 letting the pelvis tilt up towards the sky 00:10:49.890 --> 00:10:52.845 and then softening that lower rib cage in. 00:10:55.200 --> 00:10:58.800 A couple of nice, long, smooth deep breaths here. 00:10:58.800 --> 00:11:02.237 Awareness in all ten fingerprints, nice and strong. 00:11:04.720 --> 00:11:06.880 Then inhale, integrative movement. 00:11:06.880 --> 00:11:08.320 I draw a line with the nose, 00:11:08.320 --> 00:11:12.880 slowly look forward and shift my weight so that my heart 00:11:12.880 --> 00:11:15.840 comes just in front of my elbows here. 00:11:15.840 --> 00:11:17.120 Now, you might know where I'm headed here. 00:11:17.120 --> 00:11:20.960 I'm going to curl my toes under, keeping the elbows underneath 00:11:20.960 --> 00:11:24.400 the shoulders and the wrists in line with the elbows. 00:11:24.400 --> 00:11:26.590 I'm gonna inhale in, curl the toes under 00:11:26.590 --> 00:11:29.120 and exhale, extend through the heels. 00:11:29.120 --> 00:11:31.760 Now the crown of the head is gonna want to collapse down. 00:11:31.760 --> 00:11:33.883 Keep that neck nice and long. 00:11:34.960 --> 00:11:36.080 Tops of the shoulders are 00:11:36.080 --> 00:11:38.000 actively drawing away from the ears. 00:11:38.000 --> 00:11:40.010 I'm drawing my navel in towards my spine 00:11:40.010 --> 00:11:42.400 and my sit bones down towards my heels. 00:11:42.400 --> 00:11:44.000 Now press up and out of your foundation. 00:11:44.000 --> 00:11:46.400 Take one more deep breath in here. 00:11:46.400 --> 00:11:48.160 And then exhale, with control, 00:11:48.160 --> 00:11:52.960 slowly rocking onto the knees and coming back to all fours. 00:11:52.960 --> 00:11:55.840 Last time here is we hover in Tabletop, 00:11:55.840 --> 00:11:57.360 spreading the palms wide. 00:11:57.360 --> 00:12:01.040 Inhale in, exhale, we lift up nice and easy. 00:12:01.040 --> 00:12:03.760 So rather than pressing up, think about levitating. 00:12:03.760 --> 00:12:04.880 Enjoy it, right? 00:12:04.880 --> 00:12:06.917 Pressing up out of your foundation 00:12:06.917 --> 00:12:09.200 and then letting it hover. 00:12:09.200 --> 00:12:11.520 Enjoy your focus straight down here, 00:12:11.520 --> 00:12:14.080 nice, soft, Drishti as we look straight down. 00:12:14.080 --> 00:12:17.200 Long, beautiful neck, navel draws up. 00:12:17.200 --> 00:12:18.240 Really lengthening from 00:12:18.240 --> 00:12:20.080 crown of the head to tip of the tailbone. 00:12:20.080 --> 00:12:22.960 This is hard work so breathe, hang in there. 00:12:22.960 --> 00:12:27.350 Lots of integrity and on an exhale, slowly lower down. 00:12:28.560 --> 00:12:32.400 Great. Curl the toes under, reach the fingertips forward. 00:12:32.400 --> 00:12:33.760 You can always send it back to 00:12:33.760 --> 00:12:36.000 Extended Child's Pose instead of Downward Dog, 00:12:36.000 --> 00:12:38.320 no problem, or you can come to this 00:12:38.320 --> 00:12:41.440 Puppy Posture which is pretty much the same 00:12:41.440 --> 00:12:43.200 benefits as Downward Dog, 00:12:43.200 --> 00:12:47.360 just a little more cooling and less of an inversion. 00:12:47.360 --> 00:12:49.200 So I'm gonna go up into Downward Facing Dog 00:12:49.200 --> 00:12:53.040 by curling my toes, spreading my palms wide. 00:12:53.040 --> 00:12:56.060 And then today I'm gonna really tilt my pelvis up here 00:12:56.060 --> 00:12:58.160 and let that be what drives me up. 00:12:58.160 --> 00:13:01.520 So tailbone lifts up towards the sky, hip points lift high. 00:13:01.520 --> 00:13:04.960 Notice I'm keeping my knees bent here at first 00:13:04.960 --> 00:13:07.360 as I just check in with the body. 00:13:07.360 --> 00:13:09.920 So you can stop looking at the video for a second here 00:13:09.920 --> 00:13:12.800 and just pedal the feet and find your dog today. 00:13:12.800 --> 00:13:15.520 Just notice the sensations here. 00:13:15.520 --> 00:13:18.880 You can close your eyes and above all my friends, 00:13:18.880 --> 00:13:21.607 take a nice, sweet, deep breath in. 00:13:22.560 --> 00:13:24.502 And exhale, let it out. 00:13:29.360 --> 00:13:32.160 So I'm not trying to create the perfect Downward Dog shape. 00:13:32.160 --> 00:13:33.440 Even here I'm not trying to 00:13:33.440 --> 00:13:36.400 create the perfect Downward Dog shape for you. 00:13:36.400 --> 00:13:38.080 I'm checking in with my Dog. 00:13:38.080 --> 00:13:41.160 Later on I can work on action points of the pose 00:13:41.160 --> 00:13:44.000 but I'm pressing up and out of my foundation 00:13:44.000 --> 00:13:47.840 and just bringing a little bit of life to the body. 00:13:48.640 --> 00:13:50.560 Okie dokie. One more deep breath in here. 00:13:50.560 --> 00:13:52.027 Hang with me. 00:13:52.880 --> 00:13:56.560 And exhale we slowly lower to our knees. 00:13:56.560 --> 00:13:58.880 Great come on to the fingertips. 00:13:58.880 --> 00:14:00.560 Come on to the tops of the feet. 00:14:00.560 --> 00:14:03.040 Walk your fingertips all the way up. 00:14:03.040 --> 00:14:04.880 Palms come to the tops of the thighs. 00:14:04.880 --> 00:14:06.640 Tailbone scoops under 00:14:06.640 --> 00:14:10.560 and lengthens down as I come up here on my knees. 00:14:11.600 --> 00:14:13.200 Once again, just as I did before 00:14:13.200 --> 00:14:15.840 I'm gonna draw my palms together at the heart. 00:14:15.840 --> 00:14:18.136 Inhale, lift sternum to thumbs. 00:14:19.360 --> 00:14:21.360 Exhale, interlace the fingertips. 00:14:21.360 --> 00:14:25.360 Inhale, pressing into the tops of the feet for stability here. 00:14:25.360 --> 00:14:26.880 Softening the lower rib cage in 00:14:26.880 --> 00:14:30.140 so I'm kind of knitting those lower ribs in. 00:14:30.140 --> 00:14:33.520 So lots of integrity and then tailbone's drawing down. 00:14:33.520 --> 00:14:36.560 I'm gonna interlace the fingertips and inhale reach up. 00:14:37.920 --> 00:14:39.440 Full breath here stretching 00:14:39.440 --> 00:14:41.520 through the side body lifting up. 00:14:41.520 --> 00:14:44.380 And then exhale, floating the fingertips down and away. 00:14:44.380 --> 00:14:46.240 Ooh, opening the shoulders. 00:14:46.240 --> 00:14:47.040 Here we go again. 00:14:47.040 --> 00:14:51.680 Inhale, pressing forward, up and back. 00:14:51.680 --> 00:14:54.740 Exhale, floating the fingertips away. 00:14:56.000 --> 00:14:58.800 Inhale, maybe the neck starts to get a little bit involved. 00:14:58.800 --> 00:15:02.080 Maybe the nose traces the fingertips. 00:15:02.080 --> 00:15:03.461 Exhale. 00:15:06.160 --> 00:15:09.520 And this time we inhale open the palms wide. 00:15:09.520 --> 00:15:11.520 Spread the fingertips. Spiral the shoulders. 00:15:11.520 --> 00:15:12.640 So we're really getting this 00:15:12.640 --> 00:15:15.680 spiral effect here as we open the heart. 00:15:15.680 --> 00:15:17.900 Inhale reach it up. Smile. 00:15:17.900 --> 00:15:19.200 Palms come together, 00:15:19.200 --> 00:15:22.000 Jai, and we'll all tuck our pelvis here, 00:15:22.000 --> 00:15:24.320 lengthening the tailbone down. 00:15:24.320 --> 00:15:28.000 And then exhale pranam, bowing. 00:15:28.000 --> 00:15:29.520 Bowing to that which is greater. 00:15:29.520 --> 00:15:31.359 Here we take a deep breath. 00:15:32.400 --> 00:15:34.880 And exhale, let it go. 00:15:34.880 --> 00:15:36.320 Draw a line with your nose. 00:15:36.320 --> 00:15:38.000 Inhale, look forward. 00:15:38.000 --> 00:15:39.520 Spread the palms. 00:15:39.520 --> 00:15:40.880 Shift your heart forward. 00:15:40.880 --> 00:15:43.600 Curl your toes under and shimmy it on up again, 00:15:43.600 --> 00:15:45.249 Downward Facing Dog. 00:15:46.160 --> 00:15:49.440 Okay. So we're starting to deepen the breath here. 00:15:49.440 --> 00:15:51.920 We're starting to warm up the body. 00:15:51.920 --> 00:15:55.760 Create space from the sit bones to the heels. 00:15:55.760 --> 00:15:58.564 I'm keeping an awareness in the space between my navel 00:15:58.564 --> 00:16:01.280 and my spine as I pedal the feet here. 00:16:01.280 --> 00:16:05.360 And I'm even softening those lower rib cage, 00:16:05.360 --> 00:16:08.320 those lower rib cages, the lower rib cage here. 00:16:08.320 --> 00:16:10.080 Knitting them together. 00:16:10.080 --> 00:16:13.440 I'm gonna slowly walk up towards the front edge of my mat. 00:16:13.440 --> 00:16:16.400 Taking it nice and slow, rolling through the foot. 00:16:16.400 --> 00:16:18.807 Have a little fun with it. Why not? 00:16:19.760 --> 00:16:23.120 Really massaging through the foot. 00:16:23.120 --> 00:16:25.840 Checking in with the sensations on the soles of the feet. 00:16:25.840 --> 00:16:28.480 As I come up to the front edge of the mat, 00:16:28.480 --> 00:16:31.760 feet either hip width apart or flush together. 00:16:31.760 --> 00:16:35.920 You decide but nice conscious footing here. 00:16:35.920 --> 00:16:39.360 Now inhale, draw your palms to the tops of the feet. 00:16:39.360 --> 00:16:41.840 Slide them all the way up to the thighs. 00:16:41.840 --> 00:16:43.760 Past the shins, past the knees, 00:16:43.760 --> 00:16:45.680 all the way up to the tops of the thighs. 00:16:45.680 --> 00:16:48.240 We inhale, loop the shoulders, 00:16:48.240 --> 00:16:51.280 lift the heart, extend through the crown of the head. 00:16:51.280 --> 00:16:53.050 Sit bone to heel connection here 00:16:53.050 --> 00:16:56.320 as I just check out where my weight is on my feet. 00:16:56.320 --> 00:16:58.480 So this is gonna be different for everyone. 00:16:58.480 --> 00:17:00.356 Just check out where you are. 00:17:01.360 --> 00:17:03.490 Bring some integrity into the neck 00:17:03.490 --> 00:17:07.079 as we draw the navel up and inhale in. 00:17:08.080 --> 00:17:11.120 On an exhale, slide the palms past the knees, 00:17:11.120 --> 00:17:14.000 past the shins, back to the tops of the feet. 00:17:14.000 --> 00:17:18.320 Inhale in again, sliding the palms now to the shins. 00:17:18.320 --> 00:17:20.480 Same thing here, we loop the shoulders. 00:17:20.480 --> 00:17:23.120 No locking in the knees here so nice and soft in the knees as 00:17:23.120 --> 00:17:26.660 I spread awareness through all four corners of the feet 00:17:26.660 --> 00:17:29.920 and lengthen the crown of the head forward. 00:17:29.920 --> 00:17:33.040 Deep breath in here, shoulders away from the ears. 00:17:33.040 --> 00:17:36.080 On the exhale, slide it back down. 00:17:36.080 --> 00:17:39.200 Now bring your fingertips to the outer edges of the feet. 00:17:39.200 --> 00:17:40.720 We inhale in. 00:17:40.720 --> 00:17:42.960 Knees can be soft and bent here. 00:17:42.960 --> 00:17:44.080 As we inhale in, 00:17:44.080 --> 00:17:46.800 we loop the shoulders and slowly, 00:17:46.800 --> 00:17:49.840 without locking the knees, look forward. 00:17:49.840 --> 00:17:52.000 So we have three versions here of flat back. 00:17:52.000 --> 00:17:54.460 One, two, and three 00:17:54.460 --> 00:17:57.440 and you can mix and match them throughout this practice. 00:17:57.440 --> 00:18:00.240 On the exhale, we soften and bow. 00:18:00.240 --> 00:18:02.880 And then everyone, tuck your chin into your chest, 00:18:02.880 --> 00:18:04.240 bend your knees generously, 00:18:04.240 --> 00:18:06.880 drop your sit bones and slowly roll it up. 00:18:08.000 --> 00:18:10.640 Take your time, stack the spine. 00:18:10.640 --> 00:18:13.760 You know what to do here, curling that tailbone in, 00:18:13.760 --> 00:18:15.840 noticing the sensations in the body 00:18:15.840 --> 00:18:19.045 as you rise up to Mountain Pose. 00:18:20.160 --> 00:18:22.105 It's here where you can take a second 00:18:22.105 --> 00:18:24.080 to put your hair behind your ear. 00:18:24.080 --> 00:18:27.650 No, to either bring the feet flush together 00:18:27.650 --> 00:18:31.840 or spread the toes and keep 'em nice and hip width apart. 00:18:31.840 --> 00:18:34.640 Now Tadasana, we inhale, lift the heart up, 00:18:34.640 --> 00:18:37.680 loop the shoulders, tailbone lengthens down. 00:18:37.680 --> 00:18:38.880 I draw energy up through the 00:18:38.880 --> 00:18:40.400 arches of the feet and here I go. 00:18:40.400 --> 00:18:44.800 Inhale, spiraling the shoulders, I inhale, reach it up. 00:18:44.800 --> 00:18:47.760 Palms kiss together here and then exhale. 00:18:47.760 --> 00:18:51.280 I'm gonna soften the knees as I bend forward all the way, 00:18:51.280 --> 00:18:53.360 Uttanasana, Forward Fold. 00:18:53.360 --> 00:18:56.962 Now inhale, lift up to your flat back position, your version. 00:18:58.080 --> 00:19:00.540 And then exhale, soften and bow. 00:19:01.360 --> 00:19:02.560 Back up the way we came. 00:19:02.560 --> 00:19:04.400 Open the palms, spiral the shoulders, 00:19:04.400 --> 00:19:06.586 bend the knees. Inhale, reach it up. 00:19:07.680 --> 00:19:11.440 Palms kiss together and we exhale back down to the heart. 00:19:12.320 --> 00:19:13.920 Three more just like that, 00:19:13.920 --> 00:19:15.760 picking up a little bit with speed. 00:19:15.760 --> 00:19:18.166 Inhale, moving mindfully, reach it up. 00:19:19.120 --> 00:19:23.840 Exhale, diving forward, no locking of the knees here. 00:19:23.840 --> 00:19:26.640 Inhale, lift to flat back position, your version. 00:19:26.640 --> 00:19:28.640 Find your own expression here. 00:19:28.640 --> 00:19:31.840 Be with the breath as you exhale, soften and bow. 00:19:31.840 --> 00:19:33.200 Inhale, open the palms, 00:19:33.200 --> 00:19:35.526 spiral the shoulders, reach it up. 00:19:36.720 --> 00:19:38.960 And exhale back down at the heart, 00:19:38.960 --> 00:19:40.880 tailbone down, tucking the pelvis. 00:19:40.880 --> 00:19:43.680 So I'm going from here, which is like I love you, 00:19:43.680 --> 00:19:45.040 a bushel and a peck, 00:19:45.040 --> 00:19:47.040 to really drawing my center underneath me. 00:19:47.040 --> 00:19:49.440 So head over heart, heart over pelvis. 00:19:49.440 --> 00:19:52.000 That's what I mean by tucking the pelvis. 00:19:52.000 --> 00:19:53.360 Get that question a lot here. 00:19:53.360 --> 00:19:54.640 Okay, one more time. 00:19:54.640 --> 00:19:58.580 Inhale, open the palms, spiral those shoulders open. 00:19:58.580 --> 00:20:02.080 Armpit chest lifts up as palms come together 00:20:02.080 --> 00:20:05.520 and we soften the knees to bow forward. 00:20:05.520 --> 00:20:07.680 Inhale, lift up to flat back position, 00:20:07.680 --> 00:20:09.360 mix and match your version. 00:20:09.360 --> 00:20:11.920 Inhale, extend. 00:20:11.920 --> 00:20:14.385 And exhale, soften and bow. 00:20:15.440 --> 00:20:18.080 Inhale, spiraling the shoulders, reach it up. 00:20:19.440 --> 00:20:22.427 And exhale back down to the heart. 00:20:23.360 --> 00:20:25.680 Take a deep breath in. 00:20:25.680 --> 00:20:27.920 Exhale, interlace the fingertips. 00:20:27.920 --> 00:20:29.040 Soften in the knees. 00:20:29.040 --> 00:20:30.720 Inhale, pressing the palms 00:20:30.720 --> 00:20:33.760 forward, up and back just like before. 00:20:33.760 --> 00:20:36.430 And exhale, releasing the fingertips 00:20:36.430 --> 00:20:38.240 and taking it all the way down. 00:20:38.240 --> 00:20:41.120 Notice how I'm keeping the knees nice and bent here. 00:20:41.120 --> 00:20:44.080 Inhale, lifting and listening, (chuckles) 00:20:44.080 --> 00:20:46.080 lifting up to a flat back position. 00:20:46.080 --> 00:20:48.000 And exhale, soften and bow. 00:20:48.000 --> 00:20:52.080 Now this time step your right leg back into a runner's lunge. 00:20:52.080 --> 00:20:54.960 Take a couple of breaths here to just find your footing, 00:20:54.960 --> 00:20:56.320 walking those left toes and 00:20:56.320 --> 00:20:58.640 that left heel out so we're not on a tight rope. 00:20:58.640 --> 00:20:59.680 Nice wide base here. 00:20:59.680 --> 00:21:01.360 I like to work with a nice wide base 00:21:01.360 --> 00:21:04.240 as I press it to my right big pinky toe. 00:21:04.240 --> 00:21:05.120 And to each his own, 00:21:05.120 --> 00:21:08.160 you might find that you need to lower this right knee here. 00:21:08.160 --> 00:21:11.280 Take your left thumb, peel that left hip crease back. 00:21:11.280 --> 00:21:12.560 And just check it out, my friends. 00:21:12.560 --> 00:21:14.160 Make sure you're breathing. 00:21:14.160 --> 00:21:15.440 Don't worry about doing it right. 00:21:15.440 --> 00:21:17.040 Just notice the sensations in the body. 00:21:17.040 --> 00:21:18.989 Your body will tell you what to do. 00:21:20.000 --> 00:21:21.920 So inhale, everyone. 00:21:21.920 --> 00:21:24.480 Loop your shoulders, heart radiates forward. 00:21:24.480 --> 00:21:27.280 And on an exhale, plant your palms. 00:21:27.280 --> 00:21:28.560 and think about drawing your 00:21:28.560 --> 00:21:31.280 left leg all the way up so we're working the core here. 00:21:31.280 --> 00:21:34.160 So we're not just brushing this leg back really heavy. 00:21:34.160 --> 00:21:35.680 We're pressing up and out of 00:21:35.680 --> 00:21:37.600 our foundation as we make this transition. 00:21:37.600 --> 00:21:42.400 So I press up, lift that leg and step it back, Down Dog. 00:21:42.400 --> 00:21:44.155 Pedal the feet. 00:21:45.040 --> 00:21:48.800 Breathe deep, softening that lower rib cage again. 00:21:48.800 --> 00:21:50.400 Head and neck is nice and loose. 00:21:50.400 --> 00:21:51.760 So make sure you wiggle your neck. 00:21:51.760 --> 00:21:53.507 Make sure you're not holding. 00:21:56.880 --> 00:21:58.640 Now from here, I'm gonna inhale in. 00:21:58.640 --> 00:22:01.600 Exhale, come onto my tippy tip toes. 00:22:01.600 --> 00:22:03.760 And then slowly shifting forward, 00:22:03.760 --> 00:22:07.360 I'll lower my knees and come back to that Tabletop Position. 00:22:07.360 --> 00:22:11.086 Drawing the navel up, pressing up out of my palms. 00:22:12.240 --> 00:22:14.480 Inhale in here. 00:22:14.480 --> 00:22:16.645 And exhale out through the mouth. 00:22:18.800 --> 00:22:20.160 Inhale in again. 00:22:20.160 --> 00:22:21.920 Slowly pressing into my foundation, 00:22:21.920 --> 00:22:25.360 I'm gonna extend the right toes out towards the back of my mat. 00:22:25.360 --> 00:22:27.440 Now you'll notice that the weight is gonna want to shift 00:22:27.440 --> 00:22:29.680 over into the left side of the body here, 00:22:29.680 --> 00:22:32.400 but I'm gonna try to keep my shoulders square, 00:22:32.400 --> 00:22:33.680 my heart lifted, 00:22:33.680 --> 00:22:36.480 my navel drawing up towards my spine. 00:22:36.480 --> 00:22:39.440 And then I'll slowly take my right toes and turn them 00:22:39.440 --> 00:22:40.880 towards the left side of the mat. 00:22:40.880 --> 00:22:43.200 So I'm dropping that left hip bone down here 00:22:43.200 --> 00:22:44.800 as I do that action. 00:22:44.800 --> 00:22:46.640 And then I can release the right toes back to the mat. 00:22:46.640 --> 00:22:48.240 So it doesn't have to be so high. 00:22:48.240 --> 00:22:50.240 I want to keep my hip bones level here. 00:22:50.240 --> 00:22:52.480 And remember, we can always adjust our hands, 00:22:52.480 --> 00:22:54.320 adjust our feet. 00:22:54.320 --> 00:22:57.200 Empower yourselves to really be the director here to notice 00:22:57.200 --> 00:23:00.640 the sensations and make adjustments, explore, 00:23:00.640 --> 00:23:04.240 be expressive based on those sensations. 00:23:04.240 --> 00:23:06.320 So when we're really listening to the body, 00:23:06.320 --> 00:23:08.560 we're really doing it right. 00:23:08.560 --> 00:23:09.920 Inhale in. 00:23:09.920 --> 00:23:12.080 Exhale, draw everything in towards center. 00:23:12.080 --> 00:23:14.000 Carve a line with your right knee 00:23:14.000 --> 00:23:15.360 and draw your nose to your knee. 00:23:15.360 --> 00:23:16.640 Press up. 00:23:16.640 --> 00:23:18.400 Navel draws up towards the heavens, 00:23:18.400 --> 00:23:19.520 press into the palms. 00:23:19.520 --> 00:23:21.790 Two more of these. Inhale, nice and slow. 00:23:22.720 --> 00:23:25.600 Notice my gaze is straight down here. 00:23:25.600 --> 00:23:26.960 Dropping that hip bone, 00:23:26.960 --> 00:23:28.960 pressing up and out of the palms. 00:23:28.960 --> 00:23:31.350 On an exhale, nose to knee. 00:23:33.360 --> 00:23:36.080 One more. Inhale, extend tops of the shoulders 00:23:36.080 --> 00:23:38.030 drawing away from the ears. 00:23:39.040 --> 00:23:43.301 And exhale, carving a line with my knee, nose to knee. 00:23:44.080 --> 00:23:46.880 Great. Inhale, last time, extend out. 00:23:46.880 --> 00:23:49.280 This time, I'm gonna press into my right palm, 00:23:49.280 --> 00:23:52.800 draw my navel up, and then reach the left fingertips 00:23:52.800 --> 00:23:53.760 towards the front of the mat. 00:23:53.760 --> 00:23:56.640 So right toes back, left fingertips forward. 00:23:56.640 --> 00:23:57.920 I'm pressing up and out of my 00:23:57.920 --> 00:23:59.680 foundation to keep my shoulders level, 00:23:59.680 --> 00:24:01.200 my hip points level. 00:24:01.200 --> 00:24:02.320 Lots of hard work here. 00:24:02.320 --> 00:24:03.360 Inhale in. 00:24:03.360 --> 00:24:04.240 And then exhale, 00:24:04.240 --> 00:24:07.840 find the ease with control, we'll release it back down. 00:24:07.840 --> 00:24:10.240 Great. Take a second if you need to roll your wrists or 00:24:10.240 --> 00:24:12.960 take a breath or two in Extended Child's Pose. 00:24:14.320 --> 00:24:16.000 And then we come back to all fours. 00:24:16.000 --> 00:24:17.920 Spreading the palms, 00:24:17.920 --> 00:24:20.240 pressing up and out of my foundation. 00:24:20.240 --> 00:24:21.920 Inhale, extend the left toes out. 00:24:21.920 --> 00:24:24.000 So switching sides now. 00:24:24.000 --> 00:24:26.960 Really extending through the toes here. 00:24:26.960 --> 00:24:28.000 I reach, reach, reach. 00:24:28.000 --> 00:24:29.760 Weight's gonna want to come into the right side body. 00:24:29.760 --> 00:24:32.880 I'm gonna keep it nice and even, or at least I'm going to 00:24:32.880 --> 00:24:35.760 set intentions to keep it nice and even. 00:24:35.760 --> 00:24:38.560 Building that strength in the body nice and slow. 00:24:38.560 --> 00:24:40.400 Navel draws up. 00:24:40.400 --> 00:24:42.000 I turn my left toes now towards 00:24:42.000 --> 00:24:44.240 the right side of the mat or the right side of the room, 00:24:44.240 --> 00:24:47.360 really dropping this left hip, excuse me, 00:24:47.360 --> 00:24:48.560 left toes towards the right side of the room. 00:24:48.560 --> 00:24:51.680 Yeah, dropping this left hip bone, pressing up and out of 00:24:51.680 --> 00:24:54.640 the palms, extend through the crown of the head. 00:24:54.640 --> 00:24:56.320 The back of the neck is nice and long here 00:24:56.320 --> 00:24:58.800 so there's no crunch, no drop. 00:24:58.800 --> 00:25:00.529 Beautiful straight line. 00:25:01.840 --> 00:25:03.040 Now inhale in. 00:25:03.040 --> 00:25:04.911 Exhale, nose to knee. 00:25:06.160 --> 00:25:07.840 Navel draws up. 00:25:07.840 --> 00:25:09.040 Lower belly. 00:25:09.040 --> 00:25:11.760 Inhale, extend nice and slow. 00:25:11.760 --> 00:25:14.400 Don't let all the weight collapse into the right body, 00:25:14.400 --> 00:25:16.320 but keep it nice and center. 00:25:16.320 --> 00:25:18.971 Right side body. Nose to knee. (chuckles) 00:25:20.240 --> 00:25:22.132 Inhale, extend. 00:25:24.240 --> 00:25:26.930 Exhale, nose to knee. 00:25:29.600 --> 00:25:31.120 Inhale, extend. 00:25:31.120 --> 00:25:32.960 Keep the left toes extending. 00:25:32.960 --> 00:25:34.640 Draw your navel up towards your spine. 00:25:34.640 --> 00:25:37.200 Press up and out of the left palm and inhale, 00:25:37.200 --> 00:25:39.440 right fingertips reach forward. 00:25:39.440 --> 00:25:41.200 So I'm reaching with my right fingertips. 00:25:41.200 --> 00:25:43.040 I'm extending through my left toes. 00:25:43.040 --> 00:25:45.760 Heart's lifting, I'm pressing up and out of my foundation. 00:25:45.760 --> 00:25:46.800 I'm breathing deep. 00:25:46.800 --> 00:25:48.240 I might be trembling a little bit here, 00:25:48.240 --> 00:25:51.040 but I'm smiling, finding the ease. 00:25:51.040 --> 00:25:54.880 And on an exhale, I slowly lower down. 00:25:54.880 --> 00:25:56.240 Again, take a second to roll 00:25:56.240 --> 00:25:57.992 through the wrist if you need to. 00:25:58.880 --> 00:26:01.520 Breathe. We can always go to Extended Child's Pose. 00:26:01.520 --> 00:26:03.360 Otherwise, I'm gonna walk my fingertips forward, 00:26:03.360 --> 00:26:04.640 curl the toes under, 00:26:04.640 --> 00:26:07.600 and send it on back, Downward Facing Dog. 00:26:07.600 --> 00:26:10.480 Pedaling the feet here for a couple breaths and then 00:26:10.480 --> 00:26:12.560 arriving in a little bit of stillness here, 00:26:12.560 --> 00:26:15.120 letting the breath do the movement. 00:26:15.120 --> 00:26:16.960 Couple of action points here. 00:26:17.920 --> 00:26:20.880 Spreading awareness through all of my palm, 00:26:20.880 --> 00:26:23.440 all of the knuckles, all ten fingerprints. 00:26:23.440 --> 00:26:25.600 Really pressing up and out of the palms, 00:26:25.600 --> 00:26:28.880 finding this external rotation in the shoulders and 00:26:28.880 --> 00:26:32.000 then this internal rotation in the tops of the thighs. 00:26:32.000 --> 00:26:34.160 Inhale, drop your left heel. 00:26:34.160 --> 00:26:37.440 Slide the sole of the right leg up towards the heavens. 00:26:37.440 --> 00:26:39.760 Now same thing we did in all fours here. 00:26:39.760 --> 00:26:42.480 I'm not gonna let my weight come into the left side body, 00:26:42.480 --> 00:26:45.840 but I'm gonna try to keep my shoulders square here. 00:26:45.840 --> 00:26:47.840 Maybe turn the right toes towards the left side 00:26:47.840 --> 00:26:50.960 of the mat to feel that right hip point 00:26:50.960 --> 00:26:53.520 or right hip bone dropping. 00:26:53.520 --> 00:26:55.680 Then everyone inhale, lift your right foot 00:26:55.680 --> 00:26:58.320 a little bit higher as you drop your left heel. 00:26:58.320 --> 00:27:00.000 Take a deep breath in. 00:27:00.000 --> 00:27:03.458 And exhale, bending all the way up into our runner's lunge. 00:27:04.560 --> 00:27:06.720 Great. Slowly lower that left knee down. 00:27:06.720 --> 00:27:08.668 Come on to the top of the left foot. 00:27:09.840 --> 00:27:13.040 I interlace my fingertips, bring them to the top of the 00:27:13.040 --> 00:27:15.600 right thigh and press my heart up, 00:27:15.600 --> 00:27:17.600 really paying attention to my footing here. 00:27:17.600 --> 00:27:20.080 So maybe coming to that nice 00:27:20.080 --> 00:27:22.400 wide base if that feels more stable, 00:27:22.400 --> 00:27:24.800 but then also integrating from 00:27:24.800 --> 00:27:26.320 the tail to the crown of the head, 00:27:26.320 --> 00:27:28.134 drawing that tailbone down. 00:27:29.280 --> 00:27:31.440 If you need to pad the knee here, you can. 00:27:31.440 --> 00:27:34.640 You can also double up on the mat here like so, 00:27:34.640 --> 00:27:38.036 revealing the bottom of your mat to the world. 00:27:39.920 --> 00:27:41.120 Okay. So I'm here. 00:27:41.120 --> 00:27:42.800 I'm not sinking in just yet. 00:27:42.800 --> 00:27:43.920 I'm nice and stacked. 00:27:43.920 --> 00:27:47.200 So I'm, again, softening the lower rib cage, 00:27:47.200 --> 00:27:49.200 I'm lifting up through the crown of the head. 00:27:49.200 --> 00:27:50.960 Inhale, palms come together. 00:27:50.960 --> 00:27:53.280 My legs are working super hard here, by the way. 00:27:53.280 --> 00:27:55.760 I'm squeezing my inner thighs in towards the center, 00:27:55.760 --> 00:27:56.800 and it's almost as if 00:27:56.800 --> 00:27:59.280 I'm trying to press up and out of that back leg. 00:27:59.280 --> 00:28:01.920 So I'm not soft and I'm not sinking in. 00:28:01.920 --> 00:28:04.285 I'm lifting up. Legs are nice and strong. 00:28:05.040 --> 00:28:07.280 Palms back together at the heart. 00:28:07.280 --> 00:28:09.200 Take a deep breath in. 00:28:09.200 --> 00:28:11.360 Exhale, interlace. 00:28:11.360 --> 00:28:14.240 Inhale, now, sinking forward with integrity. 00:28:14.240 --> 00:28:18.320 Mindful as I inhale, reach forward, up and back, 00:28:18.320 --> 00:28:19.840 Crescent Moon. 00:28:19.840 --> 00:28:21.520 On the exhale, bend the elbows, 00:28:21.520 --> 00:28:24.720 release the fingertips, open the shoulders wide. 00:28:24.720 --> 00:28:27.040 Palms back together at the heart. 00:28:27.040 --> 00:28:29.280 Inhale, lift the sternum to the thumbs. 00:28:29.280 --> 00:28:30.880 Exhale, interlace. 00:28:30.880 --> 00:28:34.280 Inhale in again as we reach the palms forward, 00:28:35.426 --> 00:28:37.680 up and back. 00:28:37.680 --> 00:28:39.760 Breathing into that left hip crease. 00:28:39.760 --> 00:28:42.640 Bend the elbows. Open the shoulders. 00:28:42.640 --> 00:28:44.080 Just moving with your breath here. 00:28:44.080 --> 00:28:45.773 One more. Inhale. 00:28:52.080 --> 00:28:54.960 Beautiful. Belly comes to the top of the thigh. 00:28:54.960 --> 00:28:56.400 Palms come to the mat, 00:28:56.400 --> 00:28:58.800 and I curl the back toes under and step it back, 00:28:58.800 --> 00:29:00.589 Downward Facing Dog. 00:29:02.400 --> 00:29:04.560 Pedaling the feet for a couple of breaths. 00:29:04.560 --> 00:29:07.531 Then once again, finding that stillness. 00:29:11.200 --> 00:29:14.560 Knees can stay bent here as generously as you need. 00:29:15.680 --> 00:29:17.052 Breathe. 00:29:19.440 --> 00:29:20.640 Now drop the right heel. 00:29:20.640 --> 00:29:23.730 Inhale, slide the sole of the left leg up, 00:29:23.730 --> 00:29:24.640 sole of the left foot. 00:29:24.640 --> 00:29:27.000 So I'm not just hoisting my left leg up. 00:29:27.000 --> 00:29:28.760 (groans) Okay? 00:29:29.520 --> 00:29:30.800 I'm using that integrative movement. 00:29:30.800 --> 00:29:32.640 So it's not what we're doing, but how we're doing it. 00:29:32.640 --> 00:29:36.960 The quality of movement here as I slide and extend, 00:29:36.960 --> 00:29:39.840 integrating every muscle fiber. 00:29:41.600 --> 00:29:43.120 Right heel continues to drop. 00:29:43.120 --> 00:29:45.920 Turn your left toes towards the right side of the mat, 00:29:45.920 --> 00:29:48.400 dropping that left hip bone. 00:29:48.400 --> 00:29:49.920 Pressing up and out of the palms. 00:29:49.920 --> 00:29:51.680 Breathe here, everyone. 00:29:51.680 --> 00:29:54.160 So even if the leg only goes this high or this high, 00:29:54.160 --> 00:29:56.160 that's great. But we're not wanting to come 00:29:56.160 --> 00:29:57.920 all the way into that right shoulder here, 00:29:57.920 --> 00:30:00.320 but keep the shoulders nice and square. 00:30:00.320 --> 00:30:01.760 Now on your next inhale, everyone, 00:30:01.760 --> 00:30:03.280 lift your left leg a little bit higher, 00:30:03.280 --> 00:30:04.960 wherever it's at. 00:30:04.960 --> 00:30:06.720 And then take it on through, 00:30:06.720 --> 00:30:09.200 carving a line with the knee up. 00:30:09.200 --> 00:30:12.320 And we come to the other side, dropping the right knee down, 00:30:12.320 --> 00:30:15.520 coming onto the top of that right foot. 00:30:15.520 --> 00:30:18.000 There's no rush in transition, so take your time here. 00:30:18.000 --> 00:30:19.600 Interlace the fingertips, 00:30:19.600 --> 00:30:21.120 squeeze those inner thighs together. 00:30:21.120 --> 00:30:23.760 Find that Mula Bandha, that lift from the pelvic floor. 00:30:23.760 --> 00:30:26.160 More on that later. There's another video on that. 00:30:26.160 --> 00:30:28.400 As we inhale, loop the shoulders 00:30:28.400 --> 00:30:30.512 and come to find our footing. 00:30:32.000 --> 00:30:34.000 Squeeze the inner thighs together. 00:30:34.000 --> 00:30:36.079 Palms come together at the heart. 00:30:37.040 --> 00:30:38.960 Head over heart, heart over pelvis. 00:30:38.960 --> 00:30:40.880 Pelvis is gonna want to tuck out here, 00:30:40.880 --> 00:30:43.867 but I'm gonna draw it in. 00:30:43.867 --> 00:30:45.855 Lighting that fire in my belly. 00:30:47.200 --> 00:30:48.460 Inhale. 00:30:49.360 --> 00:30:50.999 And exhale, interlace. 00:30:51.840 --> 00:30:53.360 Here we go. Inhale. 00:30:53.360 --> 00:30:56.000 Gently, mindfully, with an attention on that back foot. 00:30:56.000 --> 00:30:57.840 So don't forget about your foundation. 00:30:57.840 --> 00:31:01.510 As I inhale, press it forward, 00:31:01.510 --> 00:31:04.800 up and back. 00:31:04.800 --> 00:31:06.880 On an exhale, notice the sensations in 00:31:06.880 --> 00:31:10.240 the right of that hip crease, that right hip crease, 00:31:10.240 --> 00:31:13.600 as I bend the elbows and float it back. 00:31:13.600 --> 00:31:16.480 Sorry, it's hard to talk and feel the sensations here. 00:31:16.480 --> 00:31:18.320 I'm normally walking around the room while I do this, 00:31:18.320 --> 00:31:20.480 so sinking into that front knee. 00:31:20.480 --> 00:31:22.790 Make sure it doesn't go past that front ankle as 00:31:22.790 --> 00:31:26.880 I reach forward, up and back, 00:31:26.880 --> 00:31:28.160 opening the heart. 00:31:28.160 --> 00:31:30.661 Navel draws in as I exhale. 00:31:32.320 --> 00:31:33.280 And one more. 00:31:33.280 --> 00:31:35.491 Follow your breath. Inhale. 00:31:43.280 --> 00:31:46.320 Belly comes to the top of the thigh for stability. 00:31:46.320 --> 00:31:49.280 I plant my palms, curl my back toes under. 00:31:49.280 --> 00:31:52.480 And this time, I'm gonna lift that back knee 00:31:52.480 --> 00:31:56.640 and rock the back foot up to meet the front, Forward Fold. 00:31:56.640 --> 00:31:57.840 Now, often people ask me, 00:31:57.840 --> 00:32:00.960 "I know I can't do it in one step." Who cares? 00:32:00.960 --> 00:32:03.120 Take 10 billion steps. 00:32:03.120 --> 00:32:04.400 Enjoy the journey as we come 00:32:04.400 --> 00:32:07.920 all the way back up to Forward Fold, Uttanasan. 00:32:07.920 --> 00:32:10.240 In time, we'll build those intercostal muscles and 00:32:10.240 --> 00:32:12.000 we'll have the strength, most likely, 00:32:12.000 --> 00:32:13.360 to step that leg up. 00:32:13.360 --> 00:32:15.600 But it takes time. 00:32:15.600 --> 00:32:16.640 Let it all hang. 00:32:16.640 --> 00:32:18.320 Take a deep breath in, Uttanasan. 00:32:18.320 --> 00:32:19.760 As we exhale, grab the elbows. 00:32:19.760 --> 00:32:22.267 If that feels good, rock a little side to side. 00:32:23.280 --> 00:32:25.120 Then releasing the hands, inhale, 00:32:25.120 --> 00:32:28.320 lift up to flat back position, your version. 00:32:28.320 --> 00:32:30.480 And exhale, soften and bow. 00:32:30.480 --> 00:32:32.240 Spiral the shoulders, open your palms, 00:32:32.240 --> 00:32:34.000 bend your knees, and reach it up. 00:32:34.000 --> 00:32:37.440 Inhale, full breath, full body experience. 00:32:37.440 --> 00:32:41.920 And exhale, back down at the heart. 00:32:41.920 --> 00:32:44.301 Jumping right in for more. Inhale, reach it up. 00:32:45.360 --> 00:32:47.360 Enjoy this next move as we exhale, 00:32:47.360 --> 00:32:49.907 soften the knees and bow forward. 00:32:51.360 --> 00:32:52.960 Breathe, inhale, lift up, 00:32:52.960 --> 00:32:55.440 flat back position, your version. 00:32:55.440 --> 00:32:58.320 And exhale, soften and bow. 00:32:58.320 --> 00:33:01.360 Inhale, stepping the right leg back, runner's lunge. 00:33:01.360 --> 00:33:03.200 This time, you can lower that back knee 00:33:03.200 --> 00:33:06.240 or keep it lifted as we spiral the shoulders. 00:33:06.240 --> 00:33:10.000 And inhale, reach it up to high lunge. 00:33:10.000 --> 00:33:13.760 Exhale, drawing the shoulder blades in together and down. 00:33:13.760 --> 00:33:15.520 Peeling that left hip crease back, 00:33:15.520 --> 00:33:16.400 finding your footing, 00:33:16.400 --> 00:33:19.120 so drawing energy up from the earth. 00:33:20.320 --> 00:33:22.240 Inhale in here, exhale, 00:33:22.240 --> 00:33:26.160 float the fingertips down and around to come together, 00:33:26.160 --> 00:33:27.600 palms back at the heart. 00:33:27.600 --> 00:33:29.520 Okay, inhale. 00:33:29.520 --> 00:33:30.960 Squeezing the inner thighs together, 00:33:30.960 --> 00:33:33.040 we interlace here. 00:33:34.050 --> 00:33:35.680 And reaching forward. 00:33:35.680 --> 00:33:40.240 Inhale, palms reach forward, up and back. 00:33:40.240 --> 00:33:42.320 On an exhale, you can stay here for a couple of breaths, 00:33:42.320 --> 00:33:44.720 but on an exhale, we release. 00:33:44.720 --> 00:33:46.080 Same as before. 00:33:46.080 --> 00:33:48.680 Pressing into that back pinky toe, inhale. 00:33:49.840 --> 00:33:53.339 Forward, up and back, exhale. 00:33:55.360 --> 00:33:57.900 Last time, inhale, interlace. 00:34:02.400 --> 00:34:05.360 To come out, belly comes to the top of the thigh, step one. 00:34:05.360 --> 00:34:07.040 Step two, palms to the mat, 00:34:07.040 --> 00:34:08.960 step it back, Downward Facing Dog. 00:34:08.960 --> 00:34:12.804 Lifting that back leg up, and we breathe. 00:34:15.520 --> 00:34:17.520 This time, we can lower to the knees 00:34:17.520 --> 00:34:19.402 or we're gonna imagine 00:34:19.402 --> 00:34:21.280 a nice hurdle here in the center of our mat. 00:34:21.280 --> 00:34:23.520 We've done this in a couple of other videos, 00:34:23.520 --> 00:34:24.480 and I'm really digging on the 00:34:24.480 --> 00:34:26.480 hurdle here in my public classes. 00:34:26.480 --> 00:34:28.240 So imagine there's a hurdle here. 00:34:28.240 --> 00:34:30.080 I'm gonna draw the navel up and over, 00:34:30.080 --> 00:34:31.280 so I'm going over that hurdle 00:34:31.280 --> 00:34:33.840 so rather than just sliding into Plank, 00:34:33.840 --> 00:34:35.920 I'm going up and over, 00:34:35.920 --> 00:34:38.160 so pressing up and out of the earth. 00:34:38.160 --> 00:34:40.720 You can come to Plank here or lower the knees for Half Plank, 00:34:40.720 --> 00:34:41.600 no problem. 00:34:41.600 --> 00:34:43.600 If you do lower the knees, 00:34:43.600 --> 00:34:46.720 make sure that you still create this nice long line from the 00:34:46.720 --> 00:34:48.960 crown of the head to the tip of the tailbone here. 00:34:48.960 --> 00:34:51.120 So we're not letting the pelvis poke out, 00:34:51.120 --> 00:34:52.640 but we're tucking it in. 00:34:52.640 --> 00:34:56.314 Tailbone lengthening down towards the backs of the knees. 00:34:57.360 --> 00:34:59.760 Great, everyone. Inhale in here. 00:34:59.760 --> 00:35:03.280 Exhale, slowly go up and over back that hurdle, 00:35:03.280 --> 00:35:05.520 Downward Facing Dog. 00:35:05.520 --> 00:35:08.019 Two more like that, up and over. 00:35:11.360 --> 00:35:12.619 And back. 00:35:14.480 --> 00:35:16.720 Last one, up and over. 00:35:16.720 --> 00:35:20.368 Navel draws up. Plank Pose. 00:35:21.600 --> 00:35:22.720 And back. 00:35:22.720 --> 00:35:26.090 Up and over, dropping through the heels. 00:35:27.440 --> 00:35:30.751 Lots of space between the ears and shoulders here. 00:35:34.480 --> 00:35:36.960 And then we inhale, lift the right toes, 00:35:36.960 --> 00:35:40.213 step the right leg up, runner's lunge. 00:35:41.760 --> 00:35:44.000 Now we can lower the knee here if we need to, 00:35:44.000 --> 00:35:45.680 otherwise we're gonna keep it lifted, 00:35:45.680 --> 00:35:48.880 keeping a nice awareness in that left pinky toe here. 00:35:48.880 --> 00:35:52.240 Finding my footing, knees stacked above the ankle, 00:35:52.240 --> 00:35:54.320 and inhale, opening the hands, 00:35:54.320 --> 00:35:58.080 I reach it up as I press into my front foot, high lunge. 00:35:59.600 --> 00:36:01.520 Right hip crease is peeling back, 00:36:01.520 --> 00:36:04.000 breathing into the front of that left hip crease. 00:36:04.000 --> 00:36:05.840 Float your fingertips down and away, 00:36:05.840 --> 00:36:08.800 palms come together at the heart. 00:36:08.800 --> 00:36:11.200 Inhale, lift your sternum to your thumbs. 00:36:11.200 --> 00:36:13.280 Exhale, interlace. 00:36:13.280 --> 00:36:14.480 Here we go again. 00:36:14.480 --> 00:36:16.800 Find your expression, move with your breath. 00:36:16.800 --> 00:36:19.840 Inhale, pressing the palms forward, 00:36:19.840 --> 00:36:21.840 lengthening through the crown of the head, 00:36:21.840 --> 00:36:24.560 up, drawing a line, and back. 00:36:24.560 --> 00:36:28.082 Exhale, bending, softening through the elbows, we release. 00:36:29.600 --> 00:36:30.675 Inhale. 00:36:32.160 --> 00:36:35.440 Reach forward, up and back, 00:36:35.440 --> 00:36:38.320 squeezing the inner thighs together for stability. 00:36:38.320 --> 00:36:40.400 On the exhale, soften and release. 00:36:41.360 --> 00:36:43.158 One more, inhale. 00:36:44.160 --> 00:36:45.360 Strong lower body. 00:36:45.360 --> 00:36:47.180 Navel draws in. 00:36:48.080 --> 00:36:51.280 Exhale, lower belly in, elbows down. 00:36:52.480 --> 00:36:55.360 To come out, belly to the top of the thigh, step one. 00:36:55.360 --> 00:36:57.200 Step two, palms to the mat. 00:36:57.200 --> 00:36:59.211 I'm gonna step it back to Plank. 00:37:00.640 --> 00:37:02.400 I can go to Half Plank here. 00:37:02.400 --> 00:37:05.280 I'm gonna show Half Plank here, crossing the ankles. 00:37:05.280 --> 00:37:06.400 I'm going to tuck my pelvis, 00:37:06.400 --> 00:37:08.480 lengthen down through the tailbone. 00:37:08.480 --> 00:37:09.520 Straighten my arms, 00:37:09.520 --> 00:37:11.600 press up and out of my foundation. 00:37:11.600 --> 00:37:14.080 Now I can do this here in Plank as well. 00:37:14.080 --> 00:37:15.360 Chaturanga practice. 00:37:15.360 --> 00:37:18.000 So a lot of people are intimidated by Chaturanga. 00:37:18.000 --> 00:37:19.200 Think about this as practice. 00:37:19.200 --> 00:37:22.800 As I inhale in, exhale, bend the elbows just halfway, 00:37:22.800 --> 00:37:24.880 whatever your halfway is today. 00:37:24.880 --> 00:37:27.040 Now pressing back up, we're gonna do three of these. 00:37:27.040 --> 00:37:30.160 We got this. Inhale, don't let the neck go. 00:37:30.160 --> 00:37:34.080 Keep drawing the tailbone down towards the backs of the knees. 00:37:34.080 --> 00:37:36.240 On an exhale, bend your elbows. 00:37:36.240 --> 00:37:37.360 Notice how I'm not bending them 00:37:37.360 --> 00:37:40.480 left to right but keeping them nice and close to the side body. 00:37:40.480 --> 00:37:41.440 Press it up. 00:37:41.440 --> 00:37:44.960 Even if you only bend half an inch here, that's gravy, baby. 00:37:44.960 --> 00:37:46.240 It's got to start somewhere, right? 00:37:46.240 --> 00:37:49.120 Transformation is hard, but that's what we're here for. 00:37:49.120 --> 00:37:52.581 Inhale in, marrying it with the ease. 00:37:55.200 --> 00:37:57.440 Nice and long in the neck. 00:37:57.440 --> 00:37:58.320 Now this time, 00:37:58.320 --> 00:38:01.520 either with the knees on the floor or lifted in Plank, 00:38:01.520 --> 00:38:02.930 I'm gonna lower all the way down 00:38:02.930 --> 00:38:05.920 nice and slow or lower down until you collapse down, 00:38:05.920 --> 00:38:09.440 my friends, and come onto the belly. 00:38:09.440 --> 00:38:10.480 Go ahead and take a couple 00:38:10.480 --> 00:38:12.800 seconds here to rock a little side to side. 00:38:13.760 --> 00:38:14.966 Smile. 00:38:16.000 --> 00:38:18.560 Take a deep breath in. 00:38:18.560 --> 00:38:19.520 Then exhale. 00:38:19.520 --> 00:38:21.840 Bring the tops of the feet to the mat. 00:38:21.840 --> 00:38:24.800 Heels are in line with the hip points here. 00:38:24.800 --> 00:38:28.240 Drawing the tail down, pelvic bone or pubic bone 00:38:28.240 --> 00:38:29.040 press into the earth. 00:38:29.040 --> 00:38:31.680 I'm gonna inhale, drawing the elbows, 00:38:31.680 --> 00:38:33.600 excuse me, underneath the shoulders, 00:38:33.600 --> 00:38:35.200 spreading the palms nice and wide, 00:38:35.200 --> 00:38:37.280 elbows underneath the shoulders. 00:38:37.280 --> 00:38:38.960 Again, pressing into my foundation 00:38:38.960 --> 00:38:40.800 by pressing into the pubic bone, 00:38:40.800 --> 00:38:42.720 pressing into the tops of the feet, 00:38:42.720 --> 00:38:44.480 and then growing tall from there and 00:38:44.480 --> 00:38:47.360 then finding that extension through the crown of the head. 00:38:48.640 --> 00:38:50.720 So I'm not crunching in the neck here. 00:38:50.720 --> 00:38:51.760 I'm really allowing the 00:38:51.760 --> 00:38:54.720 shoulder blades to draw in and together and down. 00:38:54.720 --> 00:38:55.760 Spread the palms, 00:38:55.760 --> 00:38:59.040 and then my elbows kind of have this active sensation there, 00:38:59.040 --> 00:39:00.800 even drawing away from each other 00:39:00.800 --> 00:39:03.031 as if I were trying to tear the mat in half. 00:39:03.031 --> 00:39:04.640 Strong foundation. 00:39:04.640 --> 00:39:06.080 As from there, I grow tall, 00:39:06.080 --> 00:39:08.320 extending through the crown of the head. 00:39:08.320 --> 00:39:10.949 Now soften the lower ribcage in again. 00:39:12.240 --> 00:39:16.000 Breathing into the abdominal wall. 00:39:16.000 --> 00:39:17.840 Feeling the sensations in the body, 00:39:17.840 --> 00:39:19.360 not giving up with the integrity, 00:39:19.360 --> 00:39:21.760 so really pressing into the foundation. 00:39:21.760 --> 00:39:23.920 No collapsing into the bones here. 00:39:25.120 --> 00:39:27.520 Now maintain that as we inhale in. 00:39:27.520 --> 00:39:29.600 Again, pressing through the foundation. 00:39:29.600 --> 00:39:33.040 Exhale, draw a line with your nose past your right shoulder. 00:39:33.040 --> 00:39:36.160 Shoulder blades in and together and down. 00:39:36.160 --> 00:39:38.640 I find that extension in the crown of the head here really 00:39:38.640 --> 00:39:40.640 breathing into the left side of the neck. 00:39:40.640 --> 00:39:43.600 Then exhale, come back to center. 00:39:43.600 --> 00:39:45.200 And same thing on the other side, 00:39:45.200 --> 00:39:47.600 taking it to the other side. 00:39:47.600 --> 00:39:49.840 Drawing a line with the nose past the left shoulders. 00:39:49.840 --> 00:39:52.400 I breathe into the right side of the neck, 00:39:52.400 --> 00:39:53.680 but also press up and out of 00:39:53.680 --> 00:39:56.390 my foundation and extend through the crown. 00:39:58.080 --> 00:40:00.720 Lots of sensations here as I inhale in. 00:40:00.720 --> 00:40:02.720 Exhale, back to center. 00:40:02.720 --> 00:40:04.560 Slowly drop your chin to your chest. 00:40:05.760 --> 00:40:06.800 Release. 00:40:06.800 --> 00:40:08.720 Palms go to where the elbows were here. 00:40:08.720 --> 00:40:10.480 We curl the toes under. 00:40:10.480 --> 00:40:13.680 And first we press it to the top of the pushup. 00:40:13.680 --> 00:40:15.440 Inhale. 00:40:15.440 --> 00:40:18.560 Exhale, back, Downward Facing Dog. 00:40:18.560 --> 00:40:20.160 Pedal the feet. 00:40:20.160 --> 00:40:24.400 Now you can experiment with how long or short your dog is here. 00:40:24.400 --> 00:40:25.920 I'm gonna inhale in. 00:40:25.920 --> 00:40:27.520 Walk my toes up just a little bit. 00:40:27.520 --> 00:40:28.640 Bend my knees generously. 00:40:28.640 --> 00:40:30.720 Belly comes to the tops of the thighs. 00:40:30.720 --> 00:40:31.840 Now remember that hurdle, 00:40:31.840 --> 00:40:34.560 that up and over action as 00:40:34.560 --> 00:40:37.120 I bend the knees generously and just play around. 00:40:37.120 --> 00:40:39.200 Open yourself up to a new experience. 00:40:39.200 --> 00:40:41.760 Bend the knees and then inhale in. 00:40:42.560 --> 00:40:44.320 And exhale. 00:40:44.320 --> 00:40:46.160 Hop towards the front of your mat. 00:40:46.160 --> 00:40:46.880 If you don't make it, 00:40:46.880 --> 00:40:48.880 walk up towards the front edge of the mat 00:40:48.880 --> 00:40:50.960 and let it hang over, Uttanasan. 00:40:50.960 --> 00:40:53.520 Grab the elbows, rock a little side to side. 00:40:53.520 --> 00:40:55.360 Breathe in and out. 00:40:56.560 --> 00:40:57.440 Release the hands. 00:40:57.440 --> 00:41:00.903 Inhale, lift up to flat back position, your version. 00:41:01.840 --> 00:41:03.600 Remember we can mix and match here. 00:41:03.600 --> 00:41:06.264 And on an exhale, soften and bow. 00:41:07.360 --> 00:41:08.400 Bend the knees. 00:41:08.400 --> 00:41:10.160 Spiral the shoulders, open the palms. 00:41:10.160 --> 00:41:11.926 Inhale, reach it up. 00:41:14.240 --> 00:41:15.920 And exhale back down at the heart. 00:41:17.962 --> 00:41:20.000 - [Chris] Can I get that inhale reaching up one more time? 00:41:20.000 --> 00:41:21.120 - Yeah. 00:41:23.440 --> 00:41:24.720 Soften in the knees. 00:41:24.720 --> 00:41:25.600 Open the palms. 00:41:25.600 --> 00:41:27.600 Spiral the shoulders and inhale. 00:41:27.600 --> 00:41:28.880 Reach it up. 00:41:28.880 --> 00:41:30.804 Nice, full, deep breath. 00:41:31.920 --> 00:41:34.400 Palms kiss together over the head 00:41:34.400 --> 00:41:38.078 and I exhale back down at the heart. 00:41:39.520 --> 00:41:40.480 Jumping right in. 00:41:40.480 --> 00:41:41.721 Inhale, reach it up. 00:41:42.560 --> 00:41:44.000 Last time. 00:41:44.000 --> 00:41:46.480 Exhale, soft in the knees as I dive forward. 00:41:46.480 --> 00:41:48.150 Enjoy this move. 00:41:49.840 --> 00:41:52.000 Inhale, lift to flat back, your version. 00:41:52.000 --> 00:41:53.600 Long, beautiful neck. 00:41:53.600 --> 00:41:55.755 Exhale, soften and bow. 00:41:56.800 --> 00:41:58.960 Heel-toe, heel-toe the feet together. 00:41:58.960 --> 00:42:03.120 Plant the palms by bending your knees and hop it back to Plank. 00:42:03.120 --> 00:42:04.595 Surprise yourself. 00:42:05.760 --> 00:42:08.800 Great. Stretch out through the backs of the legs. 00:42:08.800 --> 00:42:10.320 Remember that sit bone to heel connection 00:42:10.320 --> 00:42:12.160 as I press up and out of the palms. 00:42:12.160 --> 00:42:13.120 Inhale in. 00:42:13.120 --> 00:42:14.720 Keep extending through the left heel. 00:42:14.720 --> 00:42:16.000 Lift your right leg up. 00:42:16.000 --> 00:42:18.320 Doesn't have to be a big lift, just a little lift. 00:42:18.320 --> 00:42:20.800 Now for five nice, long, deep breaths, 00:42:20.800 --> 00:42:23.120 I'm gonna move this leg. 00:42:23.120 --> 00:42:24.480 Remember finding the ease. 00:42:24.480 --> 00:42:26.000 Remember hovering in that 00:42:26.000 --> 00:42:28.640 Tabletop Position where I press up and out of the palms. 00:42:29.840 --> 00:42:31.440 Two more breaths here. 00:42:31.440 --> 00:42:32.320 You can do it. 00:42:32.320 --> 00:42:34.560 Navel towards the spine. 00:42:34.560 --> 00:42:36.800 Find the grace. Find the ease. 00:42:36.800 --> 00:42:38.160 Exhale, release. 00:42:38.160 --> 00:42:39.600 Knees come to the mat. 00:42:39.600 --> 00:42:41.040 Come on to the tops of the feet. 00:42:41.040 --> 00:42:44.560 Fingertips walk back up to the tops of the thighs. 00:42:45.520 --> 00:42:46.400 And we inhale. 00:42:46.400 --> 00:42:47.760 Spiral the shoulders. 00:42:47.760 --> 00:42:49.440 Reach it up. 00:42:49.440 --> 00:42:53.013 Tailbone draws down as the palms come together at the heart. 00:42:54.480 --> 00:42:56.240 Great. Diving back in for more. 00:42:56.240 --> 00:42:58.240 Roll your wrists a couple of times. 00:42:58.240 --> 00:43:01.040 Back to Tabletop Position. 00:43:01.040 --> 00:43:03.691 Then curl your toes under, send it back to Plank. 00:43:04.720 --> 00:43:05.920 Sit bone to heel connection, 00:43:05.920 --> 00:43:07.360 pressing up and out of the palms. 00:43:07.360 --> 00:43:10.000 Extension through the crown of the head. 00:43:10.000 --> 00:43:12.720 Long, beautiful neck. 00:43:12.720 --> 00:43:15.040 Send that energy through your right heel first. 00:43:15.040 --> 00:43:16.240 It's gonna help. 00:43:16.240 --> 00:43:17.440 Then inhale in. 00:43:17.440 --> 00:43:19.120 Exhale, lift the left leg. 00:43:19.120 --> 00:43:20.080 Five breaths. 00:43:20.080 --> 00:43:22.480 You can let it just stay, spreading the toes, 00:43:22.480 --> 00:43:24.400 or I find it helps to move. 00:43:24.400 --> 00:43:27.600 Moving, breathing, smiling. 00:43:27.600 --> 00:43:30.240 Strong upper body, strong core. 00:43:30.240 --> 00:43:32.102 Nice awareness from the crown of the head 00:43:32.102 --> 00:43:33.360 to the tip of the tailbone. 00:43:33.360 --> 00:43:34.480 Two more breaths here as you 00:43:34.480 --> 00:43:37.280 lift the back of that left thigh towards the sky. 00:43:37.280 --> 00:43:38.640 And then exhale. 00:43:38.640 --> 00:43:40.400 When you're ready, lower down. 00:43:40.400 --> 00:43:42.720 Go ahead and bring the two big toes together. 00:43:42.720 --> 00:43:44.800 Widen the knees as wide as the mat. 00:43:44.800 --> 00:43:47.280 And send it back to Extended Child's Pose. 00:43:47.280 --> 00:43:49.280 This time, knees nice and wide. 00:43:49.280 --> 00:43:51.120 Palms are gonna come together and 00:43:51.120 --> 00:43:53.920 swim forward, up and back here. 00:43:53.920 --> 00:43:57.680 Palms in prayer kind of coming into a little shark fin here 00:43:57.680 --> 00:44:00.017 as we rock a little left to right. 00:44:01.120 --> 00:44:02.724 And breathe. 00:44:06.240 --> 00:44:08.286 Then forehead rests on the mat. 00:44:09.440 --> 00:44:11.966 Fingertips can soften here. 00:44:16.320 --> 00:44:20.080 On your next inhale, imagine breathing into your lower back. 00:44:20.080 --> 00:44:22.809 Feel the skin of your back stretch as you breathe in. 00:44:24.320 --> 00:44:26.880 And on an exhale, imagine sending your sit bones 00:44:26.880 --> 00:44:29.920 down to kiss the soles of your feet. 00:44:29.920 --> 00:44:34.074 Feeling that stretch in the shoulders, the arms. 00:44:37.520 --> 00:44:39.680 Now remember, it's not what we're doing, 00:44:39.680 --> 00:44:41.760 but how we do it so pay 00:44:41.760 --> 00:44:44.080 attention to your quality of movement on this next move. 00:44:44.080 --> 00:44:45.840 As we inhale, 00:44:45.840 --> 00:44:47.600 slowly draw a line with the nose. 00:44:47.600 --> 00:44:50.160 Look forward, fingertips come down. 00:44:50.160 --> 00:44:53.103 Enjoy your focus here as you spread the palms. 00:44:54.080 --> 00:44:56.160 Finding what feels good. 00:44:56.160 --> 00:44:59.520 Lifting the heart up and over, we come back to all fours. 00:45:00.400 --> 00:45:03.120 Walking the knees underneath the hips. 00:45:03.120 --> 00:45:06.800 Wrists directly underneath the shoulders. 00:45:06.800 --> 00:45:10.320 Now inhale in here, press up and out of your foundation. 00:45:10.320 --> 00:45:13.200 You can curl the toes under here. 00:45:13.200 --> 00:45:15.520 Actually, let's all go ahead and curl the toes under here. 00:45:15.520 --> 00:45:18.800 And start from this hovering place as we lift the knees. 00:45:18.800 --> 00:45:20.880 And then send it up and back. 00:45:20.880 --> 00:45:22.132 Down Dog. 00:45:23.120 --> 00:45:23.840 Inhale in. 00:45:23.840 --> 00:45:26.480 Exhale, keep the toes curled under as we drop the knees. 00:45:27.760 --> 00:45:30.400 Two more like this. Press up and out. 00:45:30.400 --> 00:45:32.158 Down Dog. 00:45:36.000 --> 00:45:39.120 For a little more here, you can bend the elbows halfway. 00:45:39.120 --> 00:45:41.172 Then send it up and back. 00:45:42.160 --> 00:45:43.812 Let's do one more. 00:45:44.960 --> 00:45:47.552 Keep those elbows in line with the shoulders. 00:45:48.480 --> 00:45:50.000 Downward Facing Dog. 00:45:50.000 --> 00:45:52.400 Great, walk your dog out a little bit longer here. 00:45:52.400 --> 00:45:53.520 Pedal the feet. 00:45:53.520 --> 00:45:55.200 Take a deep breath in. 00:45:55.200 --> 00:45:56.960 Exhale, go up and over the hurdle. 00:45:56.960 --> 00:45:57.920 Chaturanga practice. 00:45:57.920 --> 00:46:00.000 Hugging those elbows into the side body. 00:46:00.000 --> 00:46:01.760 Send your gaze slightly forward 00:46:01.760 --> 00:46:03.120 as we rock forward onto the toes. 00:46:03.120 --> 00:46:04.080 Elbows hug in. 00:46:04.080 --> 00:46:07.470 We slowly lower down or lower down until we collapse down 00:46:07.470 --> 00:46:09.360 and smile, laugh, fart. 00:46:09.360 --> 00:46:12.320 Loop the shoulders, inhale, lift up, Cobra. 00:46:12.320 --> 00:46:14.320 No crunching in the back of the neck. 00:46:14.320 --> 00:46:16.720 Exhale, soften and release. 00:46:16.720 --> 00:46:18.800 Curl your toes under. Press up to Plank. 00:46:18.800 --> 00:46:20.160 Inhale. 00:46:20.160 --> 00:46:23.520 Exhale, Down Dog. Drop the heels. 00:46:23.520 --> 00:46:25.600 Okay. Now hang with me as you drop the left heel, 00:46:25.600 --> 00:46:28.320 inhale, slide the sole of the right leg up. 00:46:28.320 --> 00:46:30.960 As you exhale, I'm gonna take my right knee 00:46:30.960 --> 00:46:33.720 forward and around to kiss the right elbow. 00:46:33.720 --> 00:46:34.720 Mwah. 00:46:34.720 --> 00:46:36.225 Inhale, reach it up. 00:46:37.600 --> 00:46:40.160 Exhale, right knee carves a line straight through center. 00:46:40.160 --> 00:46:42.720 Nose to knee, navel draws up. 00:46:42.720 --> 00:46:45.131 Inhale, drop the left heel. Right toes up. 00:46:46.160 --> 00:46:49.120 Exhale, shifting forward, right knee to left elbow. 00:46:49.120 --> 00:46:50.320 They kiss. (mimics kissing) 00:46:50.320 --> 00:46:53.200 And we step the right leg up into our lunge. 00:46:53.200 --> 00:46:55.280 From here, squeeze the inner thighs together, 00:46:55.280 --> 00:46:56.640 spiral the shoulders. 00:46:56.640 --> 00:46:58.640 Inhale, send everything up. 00:46:58.640 --> 00:47:00.960 Sinking into that front knee, palms come together. 00:47:00.960 --> 00:47:03.280 Jai, the celebratory Namaste. 00:47:03.280 --> 00:47:05.493 And then exhale all the way back down. 00:47:06.480 --> 00:47:07.280 Vinyasa. 00:47:07.280 --> 00:47:12.000 Plant the palms, step it back to your Plank or Half Plank. 00:47:12.000 --> 00:47:13.920 Experiment. Hug the elbows into the side body. 00:47:13.920 --> 00:47:15.200 Send your gaze forward. 00:47:15.200 --> 00:47:16.800 Shift your heart slightly forward. 00:47:16.800 --> 00:47:19.675 Then slowly lower down all the way to the belly. 00:47:20.880 --> 00:47:24.320 And inhale, lift up, Cobra. 00:47:24.320 --> 00:47:26.547 Follow your breath, exhale. 00:47:27.520 --> 00:47:30.080 Inhale, curl the toes under, draw your navel up. 00:47:30.080 --> 00:47:31.920 Press into your palms, Plank. 00:47:31.920 --> 00:47:34.240 And exhale, Down Dog. 00:47:34.240 --> 00:47:35.920 Drop the right heel. 00:47:35.920 --> 00:47:38.720 Slide the sole of the left leg up. 00:47:38.720 --> 00:47:41.280 And inhale, coming forward. 00:47:41.280 --> 00:47:43.520 High lunge, spiral the shoulders. 00:47:43.520 --> 00:47:46.703 Inhale, reaching the fingertips back to come up. 00:47:48.240 --> 00:47:51.920 Jai. Palms kiss together above the head. 00:47:51.920 --> 00:47:55.120 And then exhale, belly to the top of the thigh. 00:47:55.120 --> 00:47:57.280 Fingertips to the mat as we set 00:47:57.280 --> 00:48:00.320 that right foot back to meet the front, 00:48:00.320 --> 00:48:01.440 Forward Fold. 00:48:01.440 --> 00:48:04.240 Inhale, lift to flat back position, your version. 00:48:05.200 --> 00:48:07.840 And exhale, soften and bow. 00:48:07.840 --> 00:48:09.560 Now from here, heel-toe, heel-toe 00:48:09.560 --> 00:48:11.280 the feet as wide as your mat. 00:48:11.280 --> 00:48:14.960 I'm gonna come into the center of my mat to demonstrate this. 00:48:16.160 --> 00:48:20.863 Take a couple breaths here just to let it go. 00:48:23.040 --> 00:48:24.480 Notice how my knees are bent. 00:48:24.480 --> 00:48:25.680 No need to show off here. 00:48:25.680 --> 00:48:27.680 No need to lock the knees ever. 00:48:27.680 --> 00:48:29.600 So I'm wanting to let the body 00:48:29.600 --> 00:48:34.702 integrate and stretch nice and long from crown to tail. 00:48:36.080 --> 00:48:37.120 Great. 00:48:37.120 --> 00:48:38.320 So I'm gonna turn to face you, 00:48:38.320 --> 00:48:40.320 but you stay just where you're at. 00:48:40.320 --> 00:48:42.960 Now, I'm gonna open my toes a little bit wide. 00:48:42.960 --> 00:48:44.000 So your toes might, 00:48:44.000 --> 00:48:45.440 depending on how long your legs are, 00:48:45.440 --> 00:48:49.200 they might come off your mat. (chuckles) 00:48:49.200 --> 00:48:51.040 Feel strange here. Okay. 00:48:51.040 --> 00:48:53.280 Fingertips come to the mat. As I inhale, 00:48:53.280 --> 00:48:56.400 look forward just like I do in flat back position. 00:48:56.400 --> 00:48:58.960 Exhale, bend those knees. 00:48:58.960 --> 00:49:02.160 Drop your sit bones and come into a yogic squat. 00:49:02.160 --> 00:49:06.400 If you're like, "Ha, ha. Very funny, Adriene," 00:49:06.400 --> 00:49:11.200 then you might grab a block or a blanket and put it underneath 00:49:11.200 --> 00:49:14.240 your sit bones just to provide a little bit of lift stability 00:49:14.240 --> 00:49:18.720 or you might lift your heels and do it this way. 00:49:18.720 --> 00:49:21.805 So no worries if the feet are not flat on the ground. 00:49:23.200 --> 00:49:26.080 Okay. So what I am doing here is 00:49:26.080 --> 00:49:28.800 keeping that lift in my heart and this integrity that we've 00:49:28.800 --> 00:49:32.720 built from the crown of the head to the tip of the tailbone. 00:49:32.720 --> 00:49:35.440 So no matter what variation you're in, 00:49:35.440 --> 00:49:37.120 I'm not collapsing over, 00:49:37.120 --> 00:49:40.400 but I'm keeping this lift where my heart's plugging through. 00:49:40.400 --> 00:49:41.760 The palms can come together 00:49:41.760 --> 00:49:43.760 here at the heart if that feels good. 00:49:43.760 --> 00:49:45.600 Outer edges of the arms press 00:49:45.600 --> 00:49:48.000 the knees wide if that feels appropriate. 00:49:48.000 --> 00:49:50.000 Otherwise, I can keep my palms 00:49:50.000 --> 00:49:53.680 or my fingertips steady on the ground, my friends. 00:49:53.680 --> 00:49:57.200 Now a couple deep breaths to breathe into the hips, 00:49:57.200 --> 00:49:59.749 to keep that lift in the heart. 00:50:01.440 --> 00:50:04.720 The lower rib cage still softening in. 00:50:04.720 --> 00:50:09.416 Full body experience here as I breathe. 00:50:18.240 --> 00:50:19.760 Now if your fingertips are on the mat, 00:50:19.760 --> 00:50:21.760 keep them there and keep breathing. 00:50:21.760 --> 00:50:23.920 If your palms are together, take a deep breath in. 00:50:23.920 --> 00:50:25.840 Lift your sternum to your thumbs. 00:50:27.040 --> 00:50:29.520 And then interlace. 00:50:29.520 --> 00:50:30.720 And squeezing everything in, 00:50:30.720 --> 00:50:33.840 so almost as if you're trying to lift up from the pelvic floor. 00:50:33.840 --> 00:50:36.960 Interlace the fingertips, draw the tops of the thighs out 00:50:36.960 --> 00:50:39.920 and away as you press the palms forward, up and back. 00:50:39.920 --> 00:50:42.320 Then exhale, bending. 00:50:42.320 --> 00:50:43.760 Release. 00:50:43.760 --> 00:50:47.280 Interlace. Inhale, reach it up. 00:50:47.280 --> 00:50:48.960 Exhale, softening at the elbows. 00:50:48.960 --> 00:50:51.520 So I just don't want straight arms 'cause then we don't get 00:50:51.520 --> 00:50:52.960 to kind of integrate that movement. 00:50:52.960 --> 00:50:54.720 It just kind of ends up being rigid. 00:50:54.720 --> 00:50:57.360 So let's try again. Interlacing. 00:50:57.360 --> 00:51:00.400 And then exhale, soften in the elbows. 00:51:00.400 --> 00:51:02.406 Let's do one more. Inhale. 00:51:03.680 --> 00:51:06.272 Exhale, draw your navel in. 00:51:16.000 --> 00:51:17.618 Namaste. Thank you, Blue. 00:51:18.720 --> 00:51:20.000 To come out of the posture, 00:51:20.000 --> 00:51:23.360 I'll slowly release my palms to the mat. 00:51:23.360 --> 00:51:26.080 Find that lift in the heart to rock forward onto my feet. 00:51:26.080 --> 00:51:28.800 I'm gonna turn to the side here just for you to see. 00:51:28.800 --> 00:51:31.120 Then from here, I'm gonna walk my palms out, 00:51:31.120 --> 00:51:32.320 straight arms, 00:51:32.320 --> 00:51:35.360 and then slowly shift knees back underneath hips, 00:51:35.360 --> 00:51:37.600 Tabletop Position here. 00:51:37.600 --> 00:51:40.720 And then crossing the ankles, I'm gonna mindfully come on 00:51:40.720 --> 00:51:44.560 through to seated or I can sweep my legs to one side and 00:51:44.560 --> 00:51:48.320 come that way mindfully back on through to seated. 00:51:49.520 --> 00:51:53.360 Where I'll bring the soles of the feet to the mat and find 00:51:53.360 --> 00:51:55.940 that sit bone connection here 00:51:55.940 --> 00:51:58.960 as I draw up through my torso 00:51:58.960 --> 00:52:00.480 and find that lift in the heart here. 00:52:00.480 --> 00:52:02.160 Inhale, palms together. 00:52:02.160 --> 00:52:03.200 Now, feet are not together. 00:52:03.200 --> 00:52:04.880 They're aligned with my hip points. 00:52:04.880 --> 00:52:06.320 Palms together here. 00:52:06.320 --> 00:52:07.440 Loop the shoulders. 00:52:07.440 --> 00:52:09.200 Inhale in. 00:52:09.200 --> 00:52:11.440 Lift the heart. Exhale, interlace. 00:52:11.440 --> 00:52:12.480 Inhale. 00:52:12.480 --> 00:52:13.760 Open the knees wide. 00:52:13.760 --> 00:52:15.280 Soles of the feet are gonna come up. 00:52:15.280 --> 00:52:20.028 As you inhale, reach forward, up and back. 00:52:21.600 --> 00:52:23.200 Now soften the rib cage here. 00:52:23.200 --> 00:52:25.440 Navel towards the spine. Inhale in. 00:52:25.440 --> 00:52:29.422 Exhale, float the fingertips away as the knees come in. 00:52:30.800 --> 00:52:32.640 Now palms come together at the heart. 00:52:32.640 --> 00:52:35.503 I inhale, lift my sternum to my thumbs. 00:52:36.960 --> 00:52:38.320 Now I can stay here. 00:52:38.320 --> 00:52:41.180 I can already feel my abdominal wall kind of engaging here. 00:52:41.180 --> 00:52:43.440 You can totally stay here, my friends. 00:52:43.440 --> 00:52:44.960 Or you can begin to walk your 00:52:44.960 --> 00:52:49.600 heels a little bit up and lift the soles of the feet. 00:52:49.600 --> 00:52:52.880 So again, I can stay here or I can lift the soles. 00:52:52.880 --> 00:52:54.080 Now I'm not collapsing here. 00:52:54.080 --> 00:52:56.960 I'm using everything we did in our practice so far, 00:52:56.960 --> 00:52:58.000 particularly in the torso, 00:52:58.000 --> 00:53:00.240 from the crown of the head to the tip of the tailbone, 00:53:00.240 --> 00:53:01.600 to keep that integrity here, 00:53:01.600 --> 00:53:03.440 to keep that pressure out of the lower back, 00:53:03.440 --> 00:53:07.520 and to maintain this core strength from here to here. 00:53:07.520 --> 00:53:11.440 So not just here, but all throughout. 00:53:11.440 --> 00:53:12.814 Loop the shoulders. 00:53:13.840 --> 00:53:16.480 Inhale in. You can stay here or exhale, 00:53:16.480 --> 00:53:19.520 send your fingertips forward, palms face up. 00:53:19.520 --> 00:53:21.200 So elbow creases towards the sky, 00:53:21.200 --> 00:53:23.520 just allowing the shoulders to drop in. 00:53:23.520 --> 00:53:25.920 So again, I have several variations here. 00:53:25.920 --> 00:53:28.740 Here, here, or here. 00:53:29.920 --> 00:53:31.200 Now inhale in. 00:53:31.200 --> 00:53:32.560 You can stay here or 00:53:32.560 --> 00:53:35.120 bring the fingertips to the backs of the legs. 00:53:35.120 --> 00:53:37.680 I'm gonna close the knees. 00:53:37.680 --> 00:53:39.280 So I'm just checking in. 00:53:39.280 --> 00:53:40.880 When the heart wants to collapse, 00:53:40.880 --> 00:53:42.080 then I'm gonna take a step back 00:53:42.080 --> 00:53:45.920 and begin to breathe and find that lift in the heart again. 00:53:45.920 --> 00:53:49.840 Now I can stay here or inhale in and then exhale, 00:53:49.840 --> 00:53:51.440 straighten the legs, reach it up. 00:53:51.440 --> 00:53:53.760 Heart lifts as the toes reach up. 00:53:53.760 --> 00:53:56.240 Exhale, bend. 00:53:56.240 --> 00:53:57.840 Maybe coming to the fingertips here, 00:53:57.840 --> 00:53:59.120 lightening the load on the arms. 00:53:59.120 --> 00:54:00.480 Inhale. 00:54:00.480 --> 00:54:01.360 Heart lifts up. 00:54:01.360 --> 00:54:03.680 Toes reach up with heart. 00:54:03.680 --> 00:54:05.243 And then exhale. 00:54:06.320 --> 00:54:08.240 I'm feeling it. Inhale. 00:54:08.240 --> 00:54:10.077 Reach it up. Shoulders loop. 00:54:11.200 --> 00:54:13.764 Open throat, chin lifts. 00:54:15.600 --> 00:54:17.680 Inhale, heart lifts. 00:54:17.680 --> 00:54:19.534 Chin lifts, toes reach. 00:54:21.920 --> 00:54:24.720 Now you can stay here. Here. 00:54:24.720 --> 00:54:25.760 We have all these variations. 00:54:25.760 --> 00:54:28.240 Basically I'm just giving you a billion and one variations to 00:54:28.240 --> 00:54:32.480 engage from the crown of the head to the tip of the tailbone. 00:54:32.480 --> 00:54:36.240 Slowly softening the lower ribs in. 00:54:36.240 --> 00:54:37.600 Now if you're feeling adventurous, 00:54:37.600 --> 00:54:39.440 don't even worry about the posture, 00:54:39.440 --> 00:54:40.320 but inhale in. 00:54:40.320 --> 00:54:43.760 If you're feeling like you have this integrity in the spine, 00:54:43.760 --> 00:54:46.080 on an exhale, see what happens if you shoot 00:54:46.080 --> 00:54:48.000 your legs up and your fingertips forward. 00:54:48.000 --> 00:54:48.880 Inhale in. 00:54:48.880 --> 00:54:50.273 Exhale, shoot it out. 00:54:51.440 --> 00:54:52.640 And then back. 00:54:52.640 --> 00:54:54.560 Inhale in. So we're not holding. 00:54:54.560 --> 00:54:56.000 We're just experimenting, playing. 00:54:56.000 --> 00:54:57.856 Inhale in, exhale, shoot it out. 00:54:59.200 --> 00:55:00.480 Inhale in. 00:55:00.480 --> 00:55:01.946 Exhale, shoot it out. 00:55:02.960 --> 00:55:05.200 And one more time just for fun. Inhale in. 00:55:05.200 --> 00:55:06.738 Exhale, look up. 00:55:07.520 --> 00:55:09.680 Great. Fingertips come to the backs of the legs. 00:55:09.680 --> 00:55:12.480 We're all gonna enjoy this move as we inhale in, 00:55:12.480 --> 00:55:15.072 smile and then exhale, rock it back. 00:55:16.480 --> 00:55:19.053 Rock it a couple of times if it feels good. 00:55:21.200 --> 00:55:24.800 And then slowly we'll come to lay flat on the back, 00:55:24.800 --> 00:55:26.160 taking a deep breath in, 00:55:26.160 --> 00:55:28.320 hugging the knees into the chest just like we did before, 00:55:28.320 --> 00:55:30.000 rocking a little side to side. 00:55:30.000 --> 00:55:31.600 Now everyone relax your shoulders. 00:55:31.600 --> 00:55:33.440 Relax your face. 00:55:33.440 --> 00:55:36.689 Feel the quality of air in the room wherever you're at. 00:55:39.600 --> 00:55:41.360 Now take the fingertips interlaced, 00:55:41.360 --> 00:55:42.960 bring them behind the head. 00:55:42.960 --> 00:55:44.862 Elbows nice and wide here. 00:55:46.080 --> 00:55:49.600 Breathe into the armpit chest. Inhale in. 00:55:49.600 --> 00:55:53.097 And then exhale, lift the shins parallel to the ceiling. 00:55:54.400 --> 00:55:55.200 Inhale in. 00:55:55.200 --> 00:55:56.960 As you exhale, lift the head, the heart, 00:55:56.960 --> 00:55:58.800 the elbows up off the ground. 00:55:58.800 --> 00:56:00.400 And nice and easy, nothing fancy, 00:56:00.400 --> 00:56:02.480 we're just gonna begin to alternate here, 00:56:02.480 --> 00:56:05.120 bringing the right elbow towards the left knee as we 00:56:05.120 --> 00:56:08.266 straighten through the right leg and then switching. 00:56:11.120 --> 00:56:12.689 Move with the breath. 00:56:15.360 --> 00:56:19.529 Just a couple of these before we move onto flat back. 00:56:21.760 --> 00:56:23.490 Breathing. 00:56:27.200 --> 00:56:29.312 Move nice and slow. 00:56:30.480 --> 00:56:32.892 Imagine you're at the pool. 00:56:33.680 --> 00:56:36.454 Feel the skin kissing your face. 00:56:37.680 --> 00:56:38.954 Even it out. 00:56:39.840 --> 00:56:43.360 Then we'll come back to hug your knees into the chest, 00:56:43.360 --> 00:56:44.400 lowering the head, 00:56:44.400 --> 00:56:47.040 tucking the chin to lengthen through the back of the neck. 00:56:47.040 --> 00:56:50.080 Rock a little side to side if that feels good. 00:56:50.080 --> 00:56:52.320 Then exhale, release the hands and 00:56:52.320 --> 00:56:54.938 allow your feet to come to the mat with a thud. 00:56:57.120 --> 00:56:59.200 If that felt great, do it a couple more times. 00:56:59.200 --> 00:57:00.480 Inhale. 00:57:00.480 --> 00:57:03.077 Exhale, soles hit the mat. 00:57:05.360 --> 00:57:08.720 Feels awesome, that kind of ricochet here. 00:57:08.720 --> 00:57:10.320 Inhale. 00:57:10.320 --> 00:57:12.042 And one more. 00:57:13.520 --> 00:57:16.480 Great. Reclined twist, palms come to the mat. 00:57:16.480 --> 00:57:18.640 Excuse me, come to the earth. 00:57:18.640 --> 00:57:21.200 And inhale, drawing the knees in. 00:57:21.200 --> 00:57:23.782 Exhale, melting the knees to the right. 00:57:25.040 --> 00:57:26.640 And here's where I pass it on to you. 00:57:26.640 --> 00:57:28.960 Keep your shoulders rooting down, 00:57:28.960 --> 00:57:32.160 but allow the knees to melt from one side to the other. 00:57:32.160 --> 00:57:33.520 Stretching those intercostals, 00:57:33.520 --> 00:57:35.840 but if you want to bring more awareness, 00:57:35.840 --> 00:57:37.360 more strength to the core, 00:57:37.360 --> 00:57:39.120 you cannot allow the legs to 00:57:39.120 --> 00:57:41.360 actually touch the ground and just let them hover. 00:57:41.360 --> 00:57:43.840 So each time I'm twisting and 00:57:43.840 --> 00:57:46.556 then using my navel to draw back. 00:57:49.360 --> 00:57:53.278 Find a way to synchronize this with the breath, of course. 00:57:55.680 --> 00:57:58.119 You can close your eyes. 00:58:00.160 --> 00:58:02.080 Great, go ahead and even it out here. 00:58:03.280 --> 00:58:05.040 And then allow the outer edges of the feet 00:58:05.040 --> 00:58:06.960 to come to the mat as we transition through 00:58:06.960 --> 00:58:08.480 a reclined butterfly here. 00:58:09.840 --> 00:58:12.640 Drawing the fingertips down, opening the palms. 00:58:12.640 --> 00:58:14.164 Press into your head. 00:58:15.280 --> 00:58:16.960 Lift the shoulder blades up. 00:58:16.960 --> 00:58:20.000 Draw them in and together and down so the shoulders are 00:58:20.000 --> 00:58:22.140 drawing down away from your ears here. 00:58:22.140 --> 00:58:24.000 So lots of space here. 00:58:24.000 --> 00:58:26.640 Lots of space between my lower back and the mat. 00:58:26.640 --> 00:58:30.159 Take a deep breath in here and exhale, sigh it out. 00:58:33.120 --> 00:58:37.120 Now you can stay here to finish your practice here today. 00:58:37.120 --> 00:58:38.800 Do not skip this pose, my friends. 00:58:38.800 --> 00:58:41.200 I'm tempted to skip this posture at home too, 00:58:41.200 --> 00:58:45.040 but take at least five breaths in a Shavasana today, 00:58:45.040 --> 00:58:47.840 either with the soles of the feet together here 00:58:47.840 --> 00:58:52.750 or 5 to 15 juicy minutes here 00:58:52.750 --> 00:58:55.760 as we draw the right leg out, the left leg out. 00:58:55.760 --> 00:58:57.842 Let the legs open wide. 00:58:59.200 --> 00:59:01.440 Let the armpit chest breathe. 00:59:01.440 --> 00:59:02.640 We close our eyes. 00:59:02.640 --> 00:59:04.880 We lengthen through the back of the neck 00:59:04.880 --> 00:59:08.160 and we take this time to acknowledge ourselves. 00:59:08.160 --> 00:59:11.237 First, take a deep breath in full of gratitude 00:59:12.990 --> 00:59:15.120 for taking the time to do a video today 00:59:15.120 --> 00:59:17.506 to be with our bodies, to be with the breath. 00:59:19.120 --> 00:59:20.240 Hopefully collecting and 00:59:20.240 --> 00:59:22.408 gathering a little bit of information, 00:59:23.760 --> 00:59:26.009 creating a little bit of space 00:59:27.520 --> 00:59:30.891 and toning and building strength in the body. 00:59:32.080 --> 00:59:34.412 Inhale, lots of love in. 00:59:36.000 --> 00:59:39.053 And exhale, let it go. 00:59:46.000 --> 00:59:47.760 Okay, so that was the third 00:59:47.760 --> 00:59:50.320 sequence in our "Yoga For Weight Loss" series. 00:59:50.320 --> 00:59:51.520 You can interchange this 00:59:51.520 --> 00:59:53.280 with the other two that we have thus far. 00:59:53.280 --> 00:59:55.360 We're gonna have more coming in the future, 00:59:55.360 --> 00:59:56.800 but for now just know that this 00:59:56.800 --> 00:59:59.840 is something that is not intended for you to master, 00:59:59.840 --> 01:00:01.520 yogi master right away. 01:00:01.520 --> 01:00:04.080 It's built to inspire you for 01:00:04.080 --> 01:00:07.360 transformation either on the outside, 01:00:07.360 --> 01:00:10.320 for summertime, on the inside, for all the time to find what 01:00:10.320 --> 01:00:13.680 feels good and be the best version of yourself. 01:00:13.680 --> 01:00:15.760 So have fun with it, take your time, 01:00:15.760 --> 01:00:18.080 do what you can, write questions, 01:00:18.080 --> 01:00:20.781 comments below, let me know how I can help you. 01:00:22.000 --> 01:00:22.720 And like I said, 01:00:22.720 --> 01:00:25.440 you can interchange this with the other two videos and have 01:00:25.440 --> 01:00:27.760 quite a yummy workout for your week. 01:00:27.760 --> 01:00:29.280 So I hope to hear from you. 01:00:29.280 --> 01:00:33.766 Thank you for all your feedback thus far and Namaste. 01:00:34.888 --> 01:00:40.111 (upbeat music)