WEBVTT 00:00:00.200 --> 00:00:02.400 - Hello everyone, welcome to Yoga With Adriene. 00:00:02.400 --> 00:00:05.820 Today we have a yoga practice for your abs. 00:00:05.820 --> 00:00:08.720 That is short for your abdominals. 00:00:08.720 --> 00:00:11.209 Hop into something comfy and let's get started. 00:00:11.209 --> 00:00:16.432 (upbeat music) 00:00:23.910 --> 00:00:26.970 Alright team, let's begin lying on our backs. 00:00:26.970 --> 00:00:30.460 So take your time gettin' down on the ground. 00:00:31.566 --> 00:00:33.160 Hi Benji. 00:00:33.160 --> 00:00:36.120 Right away as you come onto your back, 00:00:36.120 --> 00:00:39.930 just pay attention to how you're regarding yourself. 00:00:39.930 --> 00:00:42.750 You know, how you move matters here. 00:00:42.750 --> 00:00:45.050 And so be kind to yourself 00:00:45.050 --> 00:00:47.420 as you come into this first position. 00:00:47.420 --> 00:00:50.960 Feet as wide as the mat, knees fall together. 00:00:50.960 --> 00:00:54.850 So you're not holding in the legs here to start. 00:00:54.850 --> 00:00:58.740 Hands come to the low abdominals, that low belly. 00:00:58.740 --> 00:01:01.230 And you're just gonna shimmy your shoulder blades 00:01:01.230 --> 00:01:04.000 underneath your chest. 00:01:04.000 --> 00:01:06.090 And as we come into our first position, 00:01:06.090 --> 00:01:08.430 we really are gonna think about 00:01:08.430 --> 00:01:12.090 welcoming a Lovingkindness 00:01:12.090 --> 00:01:14.570 to this moment through our breath. 00:01:14.570 --> 00:01:17.920 And if that sounds like a bunch of mumbo jumbo, 00:01:17.920 --> 00:01:22.120 that's fair but play along with me if you can. 00:01:22.120 --> 00:01:24.860 We are gonna go on a little 00:01:24.860 --> 00:01:29.070 journey today strengthening the abs. 00:01:29.070 --> 00:01:32.280 And we have a lot of really 00:01:32.280 --> 00:01:38.140 cool energetic points along the abdominal wall. 00:01:38.140 --> 00:01:40.260 (laughs) 00:01:40.260 --> 00:01:44.641 And so just taking a moment here to 00:01:47.150 --> 00:01:51.280 drop in consciously to this practice. 00:01:52.516 --> 00:01:56.268 This is not just a workout. 00:01:56.268 --> 00:01:59.970 It can be, but it can also be so much more. 00:01:59.970 --> 00:02:03.592 So, close your eyes if you feel comfortable. 00:02:04.709 --> 00:02:08.580 And just start to deepen your breath and as you breathe in, 00:02:08.580 --> 00:02:12.520 feel the slight rise 00:02:12.520 --> 00:02:17.460 of the belly and the gentle fall. 00:02:17.460 --> 00:02:23.090 You can keep it pretty chill for now, kind of lazy-like. 00:02:23.090 --> 00:02:26.016 Just nice and easy. 00:02:29.990 --> 00:02:33.540 And start to let go of the day thus far. 00:02:37.649 --> 00:02:43.330 And again, just showing up with a little intention of 00:02:43.330 --> 00:02:46.653 Lovingkindness for yourself here. 00:02:48.660 --> 00:02:51.250 Sending awareness to the low abdominals 00:02:51.250 --> 00:02:54.576 as you breathe into the belly. 00:02:57.750 --> 00:03:00.340 And as you're ready, 00:03:00.340 --> 00:03:01.800 as you're willing and as you're ready, 00:03:01.800 --> 00:03:05.030 we're gonna start to exaggerate this breath a little more 00:03:05.030 --> 00:03:06.540 and engage the muscles. 00:03:06.540 --> 00:03:10.670 So the inhale, again, it's an expansion. 00:03:10.670 --> 00:03:12.340 You might start to actively though, 00:03:12.340 --> 00:03:13.590 press, press, press, 00:03:13.590 --> 00:03:18.500 press out for that expansion 00:03:18.500 --> 00:03:21.780 as if there was a balloon in your belly. 00:03:21.780 --> 00:03:23.050 And then, yep, you guessed it, 00:03:23.050 --> 00:03:26.310 on the exhale, we're not just passive anymore, 00:03:26.310 --> 00:03:30.080 allowing it to fall, we're drawing the muscles, 00:03:30.080 --> 00:03:34.573 think about drawing your navel in, in, in towards the spine. 00:03:36.419 --> 00:03:40.415 Again, inhale, expand. 00:03:41.469 --> 00:03:44.032 Breathe in, breathe in, breathe in to max capacity. 00:03:44.032 --> 00:03:46.660 Feel it stretch. 00:03:46.660 --> 00:03:48.660 Woo, and then exhale, 00:03:48.660 --> 00:03:52.720 navel draws down as you breathe out. 00:03:52.720 --> 00:03:56.100 And it keeps drawing down and in and in 00:03:56.100 --> 00:03:58.600 and in and in. 00:03:58.600 --> 00:04:02.540 And one more like that, give it some gusto. 00:04:02.540 --> 00:04:04.913 Here we go, inhale. 00:04:07.094 --> 00:04:09.070 And if this is new to you, this can be really hard. 00:04:09.070 --> 00:04:12.690 Like, it's hard to turn these muscles on in the beginning 00:04:12.690 --> 00:04:16.220 so just be patient with yourself. 00:04:16.220 --> 00:04:19.385 Drawing the navel in as you breathe in. 00:04:19.385 --> 00:04:22.260 And it's an activation of those muscles. 00:04:22.260 --> 00:04:25.555 So you're not just sucking the belly in. 00:04:25.555 --> 00:04:30.495 It's a real drawing, a retraction. 00:04:31.426 --> 00:04:34.380 Alright, and then you can release that. Great work. 00:04:34.380 --> 00:04:37.670 We're gonna hug the knees into the chest. 00:04:37.670 --> 00:04:39.940 Start to rock a little side to side. 00:04:39.940 --> 00:04:41.479 Find what feels good here. 00:04:41.479 --> 00:04:45.730 You can imagine you're like a bear on a tree crawling your 00:04:45.730 --> 00:04:48.690 shoulder blades down your back body. 00:04:48.690 --> 00:04:52.090 You can take the knees in gentle circles one way 00:04:52.090 --> 00:04:54.240 and then the other. 00:04:54.240 --> 00:04:56.799 If you're really feeling a Happy Baby moment here, 00:04:56.799 --> 00:04:59.539 maybe take that. Just a couple breaths here on 00:04:59.539 --> 00:05:02.730 your own to check in with your body. 00:05:02.730 --> 00:05:05.870 Find a little massage in the low back. 00:05:05.870 --> 00:05:08.450 Continuing to land here in the moment. 00:05:08.450 --> 00:05:12.430 I know we all have full plates, busy lives, 00:05:12.430 --> 00:05:17.630 and it can be really hard to drop into the present. 00:05:17.630 --> 00:05:19.930 But that's why a great physical practice 00:05:19.930 --> 00:05:22.910 can really do wonders 00:05:22.910 --> 00:05:26.490 and help anchoring us. 00:05:26.490 --> 00:05:27.900 That and the breath. 00:05:27.900 --> 00:05:30.000 So breathe in. 00:05:30.000 --> 00:05:33.580 As you breathe out, drop the soles of the feet to the mat. 00:05:33.580 --> 00:05:35.200 We're gonna interlace the fingertips 00:05:35.200 --> 00:05:37.420 and bring them behind the head. 00:05:37.420 --> 00:05:39.890 Extend the thumbs if you like to cradle the neck for 00:05:39.890 --> 00:05:44.240 a little more support or you can skip that. 00:05:44.240 --> 00:05:47.487 Alright, elbows are gonna stay nice and wide here 00:05:47.487 --> 00:05:49.869 and we're gonna come to a neutral spine. 00:05:49.869 --> 00:05:51.539 So for neutral spine, 00:05:51.539 --> 00:05:55.700 tailbone goes down towards the mat and there's just a little, 00:05:55.700 --> 00:05:59.479 little space between your low back and the mat. 00:05:59.479 --> 00:06:03.080 Now, the one catch to playing in neutral spine is 00:06:03.080 --> 00:06:05.600 the ribs tend to really lift and splay out. 00:06:05.600 --> 00:06:07.749 I'll exaggerate it, like this. 00:06:07.749 --> 00:06:10.009 And so we have to find that 00:06:10.009 --> 00:06:14.169 balance between the tailbone lengthening down and the 00:06:14.169 --> 00:06:19.160 activation of the upper abs by hugging the low ribs in. 00:06:19.160 --> 00:06:21.290 And if you're like, "Say what?" (chuckles) 00:06:21.290 --> 00:06:22.610 It's all good. 00:06:22.610 --> 00:06:25.980 These are just layers that we can come to play with the 00:06:25.980 --> 00:06:28.910 longer we practice and the more often we show up. 00:06:28.910 --> 00:06:30.529 Alright, so I'm in neutral spine. 00:06:30.529 --> 00:06:32.440 Inhale in, keep the feet on the ground. 00:06:32.440 --> 00:06:36.089 As you exhale, lift the head, the neck, the shoulders. 00:06:36.089 --> 00:06:37.479 Try to keep the elbows wide. 00:06:37.479 --> 00:06:38.920 They can stay at a diagonal. 00:06:38.920 --> 00:06:42.861 They don't have to be flat in line with your ears. 00:06:42.861 --> 00:06:45.859 You're just gonna stay lifted here for a couple breaths. 00:06:45.859 --> 00:06:47.950 Notice that neutral spine. 00:06:47.950 --> 00:06:51.956 If you lift the tailbone up towards the sky, 00:06:51.956 --> 00:06:53.970 everyone go ahead and lift your tailbone up towards the sky, 00:06:53.970 --> 00:06:57.750 and then lengthen it down, you'll feel your deep core 00:06:57.750 --> 00:07:01.420 turn on in a different way. 00:07:01.420 --> 00:07:06.080 Alright, now press your back 00:07:06.080 --> 00:07:10.040 into the earth to lift up a little more. 00:07:10.040 --> 00:07:13.610 So instead of just thinking about lifting your heart up, 00:07:13.610 --> 00:07:15.289 literally press your mid-back 00:07:15.289 --> 00:07:18.620 into the ground and lift the chest from there. 00:07:18.620 --> 00:07:20.069 You should find a little more lift 00:07:20.069 --> 00:07:22.840 and definitely some more abs. 00:07:22.840 --> 00:07:25.860 Now if you're like shaking and on fire here, 00:07:25.860 --> 00:07:27.310 stay here and breathe. 00:07:27.310 --> 00:07:30.259 Soften the skin of the forehead and the face. 00:07:30.259 --> 00:07:33.340 If you want a little more, lift one shin then the other 00:07:33.340 --> 00:07:38.520 and bring the knees and the shins into Tabletop position. 00:07:38.520 --> 00:07:40.830 Again, everyone, wherever you're at, 00:07:40.830 --> 00:07:44.090 scoop the tailbone up, become flush with the low back. 00:07:44.090 --> 00:07:45.510 Feel the abs there. 00:07:45.510 --> 00:07:47.329 And now go into that neutral spine, 00:07:47.329 --> 00:07:49.640 lengthen the tailbone out. 00:07:49.640 --> 00:07:52.210 Somethin' a little different, eh? 00:07:52.210 --> 00:07:56.099 Alright, now we're gonna extend the left leg out long 00:07:56.099 --> 00:07:57.990 and then bring it back in. 00:07:57.990 --> 00:08:01.340 Right leg extends out long and then bring it back in. 00:08:01.340 --> 00:08:02.989 Again, feet are either in Tabletop 00:08:02.989 --> 00:08:07.599 or you can have one foot on the ground and switch. 00:08:08.909 --> 00:08:11.509 Single leg extensions, breathing. 00:08:11.509 --> 00:08:14.020 Keep pressing into that 00:08:14.020 --> 00:08:18.398 mid-back to lift the shoulders up a little higher. 00:08:20.086 --> 00:08:23.160 Cool, go ahead and even it out. 00:08:23.160 --> 00:08:24.500 And then release. 00:08:24.500 --> 00:08:28.822 Hug the knees into the chest, rock a little side to side. 00:08:32.250 --> 00:08:34.220 Nice work. From here, we're gonna rock and roll 00:08:34.220 --> 00:08:36.530 up and down the length of the spine. 00:08:36.530 --> 00:08:39.639 And you're gonna come all the way through to all fours. 00:08:39.639 --> 00:08:41.539 Feel free to rock and roll as 00:08:41.539 --> 00:08:44.470 many times as it feels good for your back. 00:08:44.470 --> 00:08:47.200 When you come to all fours, 00:08:47.200 --> 00:08:50.370 find that nice Tabletop Position. 00:08:50.370 --> 00:08:52.190 Press up out of the earth, 00:08:52.190 --> 00:08:55.870 engage the abs here so you're not just dumping 00:08:55.870 --> 00:08:58.060 into gravity, surrendering to gravity, 00:08:58.060 --> 00:09:01.520 but we're gathering up that core strength here. 00:09:01.520 --> 00:09:02.870 Then we'll maintain that as 00:09:02.870 --> 00:09:06.450 we extend the right arm out, left leg out. 00:09:06.450 --> 00:09:08.170 Inhale in here, 00:09:08.170 --> 00:09:12.150 drop your left hip in line with your right hip best you can. 00:09:12.150 --> 00:09:15.880 Hug those low ribs in to engage your core even more. 00:09:15.880 --> 00:09:20.250 Inhale, exhale, drop everything into the center line. 00:09:20.250 --> 00:09:22.000 Squeeze and lift. 00:09:22.000 --> 00:09:24.290 Inhale to extend. 00:09:24.290 --> 00:09:28.180 Exhale, draw it in, squeeze and lift. 00:09:28.180 --> 00:09:30.570 Inhale to extend. 00:09:30.570 --> 00:09:32.680 Exhale, draw it in, squeeze and lift. 00:09:32.680 --> 00:09:35.570 Hold here and then release. 00:09:35.570 --> 00:09:38.970 Take it to the other side. Left arm, right leg extend. 00:09:38.970 --> 00:09:40.710 Drop the right hip. 00:09:40.710 --> 00:09:44.058 Exhale, draw it in. 00:09:44.058 --> 00:09:45.430 Inhale, extend. 00:09:45.430 --> 00:09:47.720 Neck is nice and long. 00:09:47.720 --> 00:09:50.738 Exhale, draw it in. 00:09:50.738 --> 00:09:52.430 Inhale, extend. 00:09:52.430 --> 00:09:54.489 Soften the forehead. 00:09:54.489 --> 00:09:57.356 Exhale, draw it in and hold. 00:09:58.470 --> 00:10:00.090 And then release. 00:10:00.090 --> 00:10:01.420 Beautiful. 00:10:01.420 --> 00:10:03.410 Spread the fingertips wide like starfish, 00:10:03.410 --> 00:10:05.050 curl the toes under, inhale in. 00:10:05.050 --> 00:10:08.330 Exhale, just lift the knees, Hovering Table. 00:10:08.330 --> 00:10:09.920 Hug the low ribs in. 00:10:09.920 --> 00:10:12.769 Draw your navel up and in. 00:10:12.769 --> 00:10:17.580 Then shift forward a little bit and then back. 00:10:17.580 --> 00:10:21.120 Forward a little bit and then back. 00:10:21.120 --> 00:10:22.940 You got this. 00:10:22.940 --> 00:10:25.110 Forward, press into the pinky toes 00:10:25.110 --> 00:10:27.439 and back one more time. 00:10:27.439 --> 00:10:29.260 Forward and back. 00:10:29.260 --> 00:10:31.420 Downward Facing Dog. 00:10:31.420 --> 00:10:33.500 Walk the hands out if you need to a little bit here. 00:10:33.500 --> 00:10:35.530 Peel the hips up high. 00:10:35.530 --> 00:10:36.810 Take a couple breaths. 00:10:36.810 --> 00:10:40.962 Find any soft, easy movement here that feels awesome. 00:10:46.083 --> 00:10:48.081 Nice, then draw the navel up and in. 00:10:48.081 --> 00:10:51.350 Start to roll forward into a Plank. 00:10:51.350 --> 00:10:54.029 Keep those low ribs hugging in. 00:10:54.029 --> 00:10:57.310 Keeping the abs engaged, draw your navel in and up. 00:10:57.310 --> 00:10:59.940 Great, from here we're gonna slowly lower onto the forearms. 00:10:59.940 --> 00:11:01.970 You can interlace the fingertips together 00:11:01.970 --> 00:11:05.050 or keep the forearms parallel, palms flat. 00:11:05.050 --> 00:11:08.460 You can also lower the knees here for Half Plank. 00:11:08.460 --> 00:11:10.779 If the knees are lifted, reach the heels back. 00:11:10.779 --> 00:11:13.970 We're gonna dip the right hip down slowly. 00:11:13.970 --> 00:11:17.700 Shift it through center, take it to the left. 00:11:17.700 --> 00:11:21.160 Up through center, take it to the right. 00:11:21.160 --> 00:11:24.770 Up through center, to the left. 00:11:24.770 --> 00:11:27.680 One more time on each side. 00:11:29.643 --> 00:11:32.920 And then slowly lower the knees. 00:11:32.920 --> 00:11:35.270 Send it back, Child's Pose. 00:11:35.270 --> 00:11:37.576 Inhale in deeply. 00:11:38.617 --> 00:11:41.998 And exhale completely. 00:11:43.708 --> 00:11:46.022 Inhale in deeply. 00:11:47.516 --> 00:11:49.950 Exhale completely. 00:11:49.950 --> 00:11:52.579 Inhale to rise up all fours. 00:11:52.579 --> 00:11:54.660 Exhale, Downward Facing Dog. 00:11:54.660 --> 00:11:57.869 You guys are doing great. Take a deep breath in here. 00:11:57.869 --> 00:12:01.440 Nice cleansing breath out through the mouth. 00:12:02.586 --> 00:12:04.110 Excellent, bend the knees. 00:12:04.110 --> 00:12:05.830 Inhale, look forward. 00:12:05.830 --> 00:12:07.780 Exhale, make your way to the top of your mat. 00:12:07.780 --> 00:12:09.540 You can walk. 00:12:09.540 --> 00:12:11.730 You can hop, you can float. 00:12:11.730 --> 00:12:14.530 Feet together, really together or hip width apart. 00:12:14.530 --> 00:12:17.760 Your choice, just nice conscious footing. 00:12:17.760 --> 00:12:21.070 Forward Fold. Let it all hang. 00:12:21.070 --> 00:12:24.528 Breathe, bend your knees. 00:12:28.436 --> 00:12:32.520 Release through the neck and the shoulders. 00:12:34.021 --> 00:12:35.190 And then when you're ready, 00:12:35.190 --> 00:12:38.860 follow your breath and slowly roll up, 00:12:38.860 --> 00:12:41.994 rise up to standing. 00:12:48.040 --> 00:12:52.770 When you rise up, think about lifting your heart 00:12:52.770 --> 00:12:56.699 and just taking a quiet moment here for yourself. 00:12:59.330 --> 00:13:03.440 Benji took a little moment for himself too. 00:13:03.440 --> 00:13:05.320 Alright, here we go. 00:13:05.320 --> 00:13:07.600 Grounding through the feet, inhale, 00:13:07.600 --> 00:13:10.380 bring the palms together at your heart space. 00:13:10.380 --> 00:13:14.760 Exhale, send the hips back, Utkatasana, Chair Pose. 00:13:14.760 --> 00:13:16.560 Fret not, you got this. 00:13:16.560 --> 00:13:17.780 Use this mudra here, 00:13:17.780 --> 00:13:22.029 the palms pressing together to help remind yourself to keep 00:13:22.029 --> 00:13:25.680 the chest open and the sternum lifted to the thumbs. 00:13:25.680 --> 00:13:27.929 Alright, sink it back. 00:13:27.929 --> 00:13:32.140 Connect to your low abdominals here by drawing them in and up. 00:13:32.140 --> 00:13:33.630 That's the ticket. 00:13:33.630 --> 00:13:34.720 Now sink a little lower. 00:13:34.720 --> 00:13:39.189 Inhale in, exhale, release, Forward Fold. 00:13:39.189 --> 00:13:41.940 Good, inhale, halfway lift. 00:13:41.940 --> 00:13:43.220 Draw the abs up. 00:13:43.220 --> 00:13:46.380 Exhale, slow fold. 00:13:46.380 --> 00:13:47.760 Good, fingertips to the mat. 00:13:47.760 --> 00:13:50.160 Step the right foot back. 00:13:50.160 --> 00:13:52.400 Front knee's bent, back knee's lifted. 00:13:52.400 --> 00:13:53.940 You're gonna bring the palms together 00:13:53.940 --> 00:13:55.949 at the heart space once again. 00:13:55.949 --> 00:14:00.230 Sink deep here, draw your low ribcage in. 00:14:01.966 --> 00:14:03.889 Excellent, inhale in. 00:14:03.889 --> 00:14:07.470 Exhale, relax the shoulders. 00:14:08.529 --> 00:14:10.880 When you're ready, drop the fingertips down to come up. 00:14:10.880 --> 00:14:13.389 You're gonna inhale, reach the fingertips all the way up. 00:14:13.389 --> 00:14:15.500 So we're in a High Lunge here. 00:14:15.500 --> 00:14:17.510 Keep the front knee bent generously. 00:14:17.510 --> 00:14:20.060 As you exhale, press the palms back, 00:14:20.060 --> 00:14:23.470 lean forward, draw your abs towards your spine. 00:14:23.470 --> 00:14:25.240 Reach the back heel all the way 00:14:25.240 --> 00:14:26.500 towards the back edge of the mat. 00:14:26.500 --> 00:14:28.499 Lengthen through the crown of the head. 00:14:28.499 --> 00:14:31.700 Good, inhale, rise up once again. 00:14:31.700 --> 00:14:33.599 High Lunge and then repeat. 00:14:33.599 --> 00:14:36.434 Exhale, send the heart forward, 00:14:36.434 --> 00:14:39.270 hug the abs into the spine. 00:14:39.270 --> 00:14:42.110 Inhale, reach it up. 00:14:42.110 --> 00:14:46.340 Last time, exhale, forward, press it back with the palms. 00:14:47.406 --> 00:14:49.350 Good, then release. 00:14:49.350 --> 00:14:50.740 Bring the hands to the earth. 00:14:50.740 --> 00:14:53.049 Let's take a twist here. Left arm all the way up. 00:14:53.049 --> 00:14:55.110 Breathe into your belly. 00:14:55.110 --> 00:14:57.050 Exhale, come all the way back down. 00:14:57.050 --> 00:14:59.440 Step the left foot back to Plank. 00:14:59.440 --> 00:15:02.220 So we're back in the Plank. 00:15:02.220 --> 00:15:05.190 Inhale in here, exhale to the forearms. 00:15:05.190 --> 00:15:08.600 Second round, hip dips, right hip comes down. 00:15:08.600 --> 00:15:11.210 So we're focusing on quality here today, not quantity. 00:15:11.210 --> 00:15:14.511 Nice and slow and in control. 00:15:15.950 --> 00:15:18.120 Keep breathing. 00:15:18.120 --> 00:15:20.269 Doing your part to connect, 00:15:20.269 --> 00:15:24.060 to wake up and bring more awareness to the abdominal wall. 00:15:26.561 --> 00:15:28.370 Nice, then we'll release. 00:15:28.370 --> 00:15:30.730 Go ahead and come to all fours. 00:15:30.730 --> 00:15:33.300 Take a moment in Child's Pose. 00:15:33.300 --> 00:15:34.560 Breathe in. 00:15:35.610 --> 00:15:36.974 Breathe out. 00:15:38.179 --> 00:15:41.819 And then rise up on the inhale to all fours. 00:15:41.819 --> 00:15:45.779 Exhale, Downward Facing Dog. 00:15:45.779 --> 00:15:50.240 Inhale, step the right foot all the way up. 00:15:50.240 --> 00:15:52.569 Exhale, High Lunge here. 00:15:52.569 --> 00:15:54.630 We're gonna start by bringing the palms together, 00:15:54.630 --> 00:15:57.650 slowly rising up. 00:15:57.650 --> 00:16:00.279 Front knee's bent, back heel's reaching back. 00:16:00.279 --> 00:16:02.139 If you're feeling a little tight here, 00:16:02.139 --> 00:16:05.350 bend this back knee first to get your center underneath you 00:16:05.350 --> 00:16:06.790 so you can think about 00:16:06.790 --> 00:16:09.260 connecting the low abs with the upper abs, 00:16:09.260 --> 00:16:12.326 almost as if you had suspenders on. 00:16:16.247 --> 00:16:17.690 Nice, and then when you're ready, 00:16:17.690 --> 00:16:19.270 fingertips go down to come up. 00:16:19.270 --> 00:16:21.499 Inhale, high lunge. 00:16:21.499 --> 00:16:22.810 Hold onto those suspenders. 00:16:22.810 --> 00:16:25.810 Connect the hip points with the upper abs. 00:16:25.810 --> 00:16:29.329 Think about drawing everything into center. 00:16:29.329 --> 00:16:30.829 Inhale in. 00:16:30.829 --> 00:16:32.150 Exhale, here we go. 00:16:32.150 --> 00:16:33.750 Send the fingertips back. 00:16:33.750 --> 00:16:35.420 We lean forward, but again, 00:16:35.420 --> 00:16:38.309 we're not just letting the belly draw down with gravity. 00:16:38.309 --> 00:16:40.850 We're hugging the abs into the spine. 00:16:40.850 --> 00:16:42.769 Good, inhale, rise up. 00:16:42.769 --> 00:16:44.120 High Lunge. 00:16:44.120 --> 00:16:46.820 Exhale, send it back. 00:16:46.820 --> 00:16:48.912 Hug the low ribs in. 00:16:48.912 --> 00:16:51.120 Inhale, rise up. 00:16:52.143 --> 00:16:55.752 And exhale, send it back. 00:16:55.752 --> 00:16:58.560 Good, bring the fingertips down to the earth. 00:16:58.560 --> 00:17:01.210 Inhale, right fingertips up towards the sky. 00:17:01.210 --> 00:17:03.919 Lengthen through the crown of the head. Big twist. 00:17:03.919 --> 00:17:06.800 Exhale, bring it all the way back down. 00:17:06.800 --> 00:17:08.799 Plant the palms, step the right toes back. 00:17:08.799 --> 00:17:11.319 Last round, yay! 00:17:11.319 --> 00:17:15.200 Forearms to the earth and we're gonna dip the hips. 00:17:15.200 --> 00:17:17.531 Breathing. 00:17:24.829 --> 00:17:26.270 Meet your comfortable edge. 00:17:26.270 --> 00:17:27.380 If you took a break, 00:17:27.380 --> 00:17:31.187 come on back in for one more round each side. 00:17:32.500 --> 00:17:34.572 Working those obliques. 00:17:34.572 --> 00:17:37.000 And then come to the knees. 00:17:37.000 --> 00:17:40.710 And this time we're gonna come all the way up to a seat. 00:17:40.710 --> 00:17:43.440 And if being on the knees is not your jam, 00:17:43.440 --> 00:17:46.580 then you can shift to a cross-legged position. 00:17:46.580 --> 00:17:49.950 Inhale in, lengthen through the crown of the head. 00:17:49.950 --> 00:17:52.960 Exhale, relax the shoulders. 00:17:54.630 --> 00:17:56.590 Nice, just take a moment for yourself here. 00:17:56.590 --> 00:17:59.196 Notice how you feel. 00:17:59.196 --> 00:18:01.670 A little recovery moment. (claps) 00:18:01.670 --> 00:18:03.390 And then bat the eyelashes open. 00:18:03.390 --> 00:18:06.740 Come forward onto all fours as you breathe in. 00:18:06.740 --> 00:18:10.710 Exhale, Downward Facing Dog. 00:18:10.710 --> 00:18:13.290 Inhale to bend the knees, look forward. 00:18:13.290 --> 00:18:16.050 Exhale to make your way to the top of the mat. 00:18:16.050 --> 00:18:18.600 Inhale, halfway lift. 00:18:18.600 --> 00:18:21.740 Exhale, soften and bow. 00:18:21.740 --> 00:18:23.429 Inhale, bend the knees, 00:18:23.429 --> 00:18:25.580 bring the palms together at the heart space. 00:18:25.580 --> 00:18:29.440 Sink it back, rise up and sink it back into Chair Pose. 00:18:29.440 --> 00:18:31.070 So the knees are bent generously, 00:18:31.070 --> 00:18:33.560 the shoulder blades are drawing together. 00:18:33.560 --> 00:18:35.620 We're drawing the navel in and up, 00:18:35.620 --> 00:18:39.670 connecting to the abdominal wall here. 00:18:39.670 --> 00:18:43.640 Inhale in, exhale, sink a little lower. 00:18:43.640 --> 00:18:45.920 Then you're gonna keep your left foot where it is or 00:18:45.920 --> 00:18:49.200 you're just gonna step your right foot back into your lunge. 00:18:49.200 --> 00:18:50.340 Excellent. 00:18:50.340 --> 00:18:52.380 Then we have this airplane move 00:18:52.380 --> 00:18:54.940 we already did so we're gonna keep the legs where they are, 00:18:54.940 --> 00:18:57.190 send the fingertips out into the airplane. 00:18:57.190 --> 00:18:58.530 Inhale in. 00:18:58.530 --> 00:19:01.720 Exhale, you're gonna slowly slide the right toes. 00:19:01.720 --> 00:19:05.850 Maybe they lift, come up into a Warrior III. 00:19:05.850 --> 00:19:08.870 Draw the abdominals up and in. 00:19:08.870 --> 00:19:10.360 Find that strength, 00:19:10.360 --> 00:19:14.982 that activation here to hold you, to lift you. 00:19:16.580 --> 00:19:17.580 Then check it out. From here, 00:19:17.580 --> 00:19:18.810 you're gonna bend your right knee, 00:19:18.810 --> 00:19:21.772 draw it all the way back in, palms come together. 00:19:21.772 --> 00:19:23.615 Utkatasana, Chair. 00:19:23.615 --> 00:19:25.230 Same thing on the other side. We got this. 00:19:25.230 --> 00:19:26.869 Shift to the right. 00:19:26.869 --> 00:19:29.611 Send the left foot back here to start. 00:19:31.030 --> 00:19:34.539 Connect the abs before you move into the balancing posture. 00:19:34.539 --> 00:19:38.780 So finding that connection best you can and it takes practice. 00:19:40.090 --> 00:19:41.900 When you're ready, sending the fingertips back, 00:19:41.900 --> 00:19:44.410 leaning forward. 00:19:44.410 --> 00:19:47.549 And then maybe we slide the left toes in. 00:19:47.549 --> 00:19:50.445 Maybe they lift off. 00:19:51.990 --> 00:19:56.790 Finding that drawing in of the low belly, 00:19:56.790 --> 00:20:01.520 that hugging up and in of the upper abs. 00:20:02.610 --> 00:20:06.340 And then slow, best you can, with core control, 00:20:06.340 --> 00:20:09.180 bring it back in, Utkatasana. 00:20:09.180 --> 00:20:10.570 Inhale in here. 00:20:10.570 --> 00:20:13.150 Exhale to stand and rise. 00:20:13.150 --> 00:20:15.240 Arms can just fall gently at your side. 00:20:15.240 --> 00:20:17.939 Take a deep breath in. 00:20:17.939 --> 00:20:21.240 Exhale, just a moment for yourself here. 00:20:21.240 --> 00:20:25.480 It's all a moment for yourself, a new moment for yourself here. 00:20:28.339 --> 00:20:30.090 Palms come together at the heart space. 00:20:30.090 --> 00:20:34.540 Inhale in, exhale, send the sits bones back, Chair Pose. 00:20:34.540 --> 00:20:38.720 Inhale in again here. Exhale, Forward Fold. 00:20:38.720 --> 00:20:41.280 Inhale, halfway lift. 00:20:41.280 --> 00:20:44.999 Exhale, slow and steady back into the fold. 00:20:44.999 --> 00:20:47.620 Plant the palms, step your right foot back, 00:20:47.620 --> 00:20:49.870 step your left foot back. 00:20:49.870 --> 00:20:52.270 We're done with Planks though so lower your knees. 00:20:52.270 --> 00:20:53.650 Yay! 00:20:53.650 --> 00:20:58.620 Swing your legs to one side and come into a seat. 00:21:01.011 --> 00:21:05.080 Alright, we're gonna keep the knees bent here to start. 00:21:05.080 --> 00:21:07.760 Come onto the sits bones, feet are on the ground. 00:21:07.760 --> 00:21:12.424 You're gonna lean back onto your forearms here. 00:21:13.590 --> 00:21:16.140 And then we're gonna bring the knees and the shins back up 00:21:16.140 --> 00:21:18.960 into Tabletop Position just like we did at the beginning 00:21:18.960 --> 00:21:22.169 of this practice with the arms behind our head. 00:21:22.169 --> 00:21:25.250 Now lengthen the tailbone down just a bit. 00:21:25.250 --> 00:21:27.710 Draw the abs, you can even take a look down 00:21:27.710 --> 00:21:29.810 at your belly and you might even see, 00:21:29.810 --> 00:21:31.030 you may not, don't worry, 00:21:31.030 --> 00:21:34.178 a little drawing in of the muscles. 00:21:34.178 --> 00:21:36.059 Good, then we're gonna come to another round of 00:21:36.059 --> 00:21:39.380 Single Leg Stretch but this time up here on the forearms. 00:21:39.380 --> 00:21:42.200 So squeeze the legs together this time. 00:21:42.200 --> 00:21:44.240 Extend, let's start with the left leg again. 00:21:44.240 --> 00:21:46.440 Let's extend the left leg out. 00:21:46.440 --> 00:21:49.340 Try to keep this idea of squeezing the inner thighs in 00:21:49.340 --> 00:21:51.500 towards the center the whole time. 00:21:51.500 --> 00:21:53.810 Switch. 00:21:53.810 --> 00:21:57.570 And up on the forearms you can really tell if your 00:21:57.570 --> 00:21:59.180 rib cage is splaying out here 00:21:59.180 --> 00:22:01.530 so hug that 00:22:01.530 --> 00:22:05.100 lower rib cage in. 00:22:05.100 --> 00:22:06.320 Just like when on our backs 00:22:06.320 --> 00:22:10.680 we're pressing our back into the mat. 00:22:10.680 --> 00:22:13.105 It's that same sensation. 00:22:14.760 --> 00:22:18.051 And you might hear your pants sliding on each other here, 00:22:18.051 --> 00:22:21.000 your legs sliding, that's a good sign. 00:22:21.000 --> 00:22:23.559 Getting into the deep core muscles here. 00:22:23.559 --> 00:22:26.330 For three, breathe. 00:22:26.330 --> 00:22:29.030 For two. 00:22:29.030 --> 00:22:30.110 And one. 00:22:30.110 --> 00:22:33.480 Press up back to upright position. 00:22:33.480 --> 00:22:34.799 Open the knees wide and 00:22:34.799 --> 00:22:38.510 you might just take a rest here in a little Cobbler's Pose. 00:22:38.510 --> 00:22:41.486 Knees wide, soles of the feet together. 00:22:43.539 --> 00:22:47.950 Alright, last bit before we lie down and rest. 00:22:47.950 --> 00:22:49.840 We're gonna bring the hands behind the thighs, 00:22:49.840 --> 00:22:51.740 loop the shoulders back, inhale in. 00:22:51.740 --> 00:22:54.780 Come to your version of Boat Pose here to start. 00:22:54.780 --> 00:22:58.160 So the knees can be bent with the hands behind the legs. 00:22:58.160 --> 00:23:00.460 Great. 00:23:00.460 --> 00:23:02.240 We've been working with Single Leg Stretch so maybe 00:23:02.240 --> 00:23:06.322 you play with straightening one leg and then the other. 00:23:06.322 --> 00:23:09.270 Option to take the fingertips forward. 00:23:09.270 --> 00:23:11.280 Everyone breathe, lift your chest up, 00:23:11.280 --> 00:23:15.340 sternum up towards those imaginary thumbs, 00:23:15.340 --> 00:23:17.340 your heart's space. 00:23:17.340 --> 00:23:21.139 And maybe you straighten the legs here and breathe. 00:23:21.139 --> 00:23:23.650 Boat Pose, your version. 00:23:23.650 --> 00:23:26.080 You're here for five. 00:23:26.080 --> 00:23:27.360 Four. 00:23:27.360 --> 00:23:28.380 Three. 00:23:28.380 --> 00:23:30.840 You got it! Lift your chest, two. 00:23:30.840 --> 00:23:32.190 And one. 00:23:32.190 --> 00:23:33.279 Awesome. 00:23:33.279 --> 00:23:36.550 Come on to your back, set up for Bridge Pose. 00:23:36.550 --> 00:23:38.720 Knees bent, soles of the feet on the mat. 00:23:38.720 --> 00:23:42.320 When you're ready, start to roll up from your tailbone. 00:23:42.320 --> 00:23:46.564 Keep those shoulders relaxed, collarbone nice and wide. 00:23:48.960 --> 00:23:50.180 Relax your jaw. 00:23:50.180 --> 00:23:55.204 Think about sending your shins forward as you lift the hips 00:23:55.204 --> 00:23:58.349 and then slow and steady, 00:23:58.349 --> 00:24:00.720 releasing down through the spine. 00:24:00.720 --> 00:24:02.710 Two more. 00:24:02.710 --> 00:24:05.484 Moving with your breath. 00:24:25.411 --> 00:24:29.049 After your last one, hug the knees into the chest. 00:24:29.049 --> 00:24:32.650 Again, if a Happy Baby's calling your name or any other stretch, 00:24:32.650 --> 00:24:35.735 go ahead and do it now. 00:24:39.695 --> 00:24:41.769 And then we'll hug the right knee in, 00:24:41.769 --> 00:24:44.130 extend the left leg out long. 00:24:44.130 --> 00:24:47.830 Find a twist by taking your right knee over to the left, 00:24:47.830 --> 00:24:52.650 breathing into the low belly, closing your eyes, 00:24:52.650 --> 00:24:56.330 softening through the skin of the forehead. 00:25:00.674 --> 00:25:03.190 And then melt it back to center. 00:25:03.190 --> 00:25:05.848 Same thing on the other side. 00:25:07.020 --> 00:25:11.260 Releasing any tension in the low back here. 00:25:12.964 --> 00:25:16.538 Nice breath into the belly. 00:25:21.759 --> 00:25:25.440 And when you're ready, go ahead and bring it back to center. 00:25:25.440 --> 00:25:28.043 Extend your legs out long. 00:25:29.300 --> 00:25:32.090 Allow your arms to rest gently at your sides or 00:25:32.090 --> 00:25:36.252 maybe allow the hands to rest somewhere on your body. 00:25:38.050 --> 00:25:39.430 Close your eyes. 00:25:39.430 --> 00:25:44.042 We're gonna take three slow breaths here. 00:25:55.209 --> 00:25:58.344 Coming into stillness 00:25:58.344 --> 00:26:01.679 before we wrap this baby up. 00:26:12.840 --> 00:26:16.071 And slowly bring your hands together. 00:26:17.280 --> 00:26:19.300 Draw the thumbs up to the third eye. 00:26:19.300 --> 00:26:23.490 Start to wiggle your toes and rotate the ankles. 00:26:24.750 --> 00:26:26.110 Way to show up today. 00:26:26.110 --> 00:26:29.310 Thank you so much for taking on 00:26:29.310 --> 00:26:33.413 this type of practice that is disciplined 00:26:33.413 --> 00:26:36.010 and can yield 00:26:36.010 --> 00:26:38.820 great benefits for the physical body but 00:26:38.820 --> 00:26:41.680 also the mental and the emotional as well. 00:26:41.680 --> 00:26:44.650 Really appreciate you guys sharing your time with me. 00:26:44.650 --> 00:26:48.540 Let's take one last breath in together. 00:26:48.540 --> 00:26:51.278 And exhale to close. 00:26:52.458 --> 00:26:54.219 Namaste. 00:26:55.721 --> 00:26:59.232 (upbeat music)