WEBVTT 00:00:00.180 --> 00:00:02.640 - What's up everyone? Welcome to Yoga With Adriene. 00:00:02.640 --> 00:00:05.760 I'm Adriene. That's Benji chilling in the background. 00:00:05.760 --> 00:00:09.520 And today we have a practice for lower body strength. 00:00:09.520 --> 00:00:11.240 This isn't a super long practice, 00:00:11.240 --> 00:00:14.070 but it's all about quality of movement 00:00:14.070 --> 00:00:17.040 so that you can get strong slowly but surely in a 00:00:17.040 --> 00:00:20.360 really manageable way and be happy and strong and have that 00:00:20.360 --> 00:00:24.920 sustainability that you crave as you grow older each year. 00:00:24.920 --> 00:00:26.602 Let's get started. 00:00:26.602 --> 00:00:30.963 (upbeat music) 00:00:39.200 --> 00:00:41.760 Alright, let's begin lying down. 00:00:41.760 --> 00:00:45.360 So come on down to the ground. 00:00:45.360 --> 00:00:47.640 Take your time getting there. 00:00:47.640 --> 00:00:52.360 Trust that you chose the right practice, the right video. 00:00:52.360 --> 00:00:55.840 And let's land here in the moment in a little 00:00:55.840 --> 00:00:57.160 constructive rest pose. 00:00:57.160 --> 00:00:59.120 So you're gonna bring your feet wide, 00:00:59.120 --> 00:01:01.120 knees come together like so. 00:01:01.120 --> 00:01:02.520 And then you're gonna rest your head, 00:01:02.520 --> 00:01:03.880 your neck, your shoulders down, 00:01:03.880 --> 00:01:07.200 elbows bent, hands resting on your belly. 00:01:07.200 --> 00:01:08.400 We're not gonna be here long, 00:01:08.400 --> 00:01:13.200 but we're just gonna take a couple moments to land. 00:01:13.200 --> 00:01:16.760 What makes this different than just a 00:01:16.760 --> 00:01:20.320 lower body workout is 00:01:20.320 --> 00:01:24.050 the way we focus on our breath 00:01:24.050 --> 00:01:28.085 and the way we allow our breath 00:01:28.085 --> 00:01:30.838 to fuel the movement 00:01:33.687 --> 00:01:36.320 and the consideration or the 00:01:36.320 --> 00:01:41.440 awareness that we bring to the practice, 00:01:41.440 --> 00:01:44.591 the way we relate to our body. 00:01:47.360 --> 00:01:49.590 And truly it's about honesty, 00:01:49.590 --> 00:01:53.200 the willingness to look and 00:01:53.200 --> 00:01:56.160 see and notice how am I feeling today, 00:01:56.160 --> 00:01:59.840 where am I at these days in my body? 00:02:03.240 --> 00:02:04.600 And then sometimes when we do that, 00:02:04.600 --> 00:02:09.040 some judgment can come up, so the last bit is just 00:02:09.040 --> 00:02:12.039 remembering to bring some love to it. 00:02:15.680 --> 00:02:18.660 Some grace if you need it. 00:02:21.080 --> 00:02:23.560 Start to gently deepen your breath, 00:02:23.560 --> 00:02:24.840 whatever that means to you. 00:02:24.840 --> 00:02:26.160 So it can be really, 00:02:26.160 --> 00:02:29.120 really slow and controlled breathing or it can just be 00:02:29.120 --> 00:02:34.512 taking the first deep breath you have all day. 00:02:37.000 --> 00:02:39.680 Maybe it's in through the nose, out through the nose, 00:02:39.680 --> 00:02:41.480 or maybe it's in through the nose 00:02:41.480 --> 00:02:45.678 and a couple of exhales out through the mouth. 00:02:56.280 --> 00:02:58.400 And on your next breath cycle, 00:02:58.400 --> 00:03:03.200 take the biggest breath you've taken all day. 00:03:03.200 --> 00:03:05.920 And use your exhale to kind of wake up the body. 00:03:05.920 --> 00:03:08.040 So you're gonna bat the eyelashes open. 00:03:08.040 --> 00:03:10.160 You're gonna walk the feet together. 00:03:10.160 --> 00:03:13.250 So knees are still bent, walk the feet together. 00:03:13.250 --> 00:03:16.480 And then you're just gonna open and close the hands, 00:03:16.480 --> 00:03:20.520 rotate the wrists one way. (chuckles) 00:03:20.520 --> 00:03:23.560 And then the other. 00:03:23.560 --> 00:03:26.080 And then we're gonna send just the right foot all the way up 00:03:26.080 --> 00:03:30.440 towards the sky and we're gonna rotate that ankle one way. 00:03:30.440 --> 00:03:32.871 And then the other. 00:03:34.520 --> 00:03:36.000 Then point your right toes. 00:03:36.000 --> 00:03:39.280 It's okay if this right knee doesn't straighten. 00:03:39.280 --> 00:03:42.040 You can keep it as bent as you need. 00:03:42.040 --> 00:03:45.080 Point and flex, point and flex, 00:03:45.080 --> 00:03:47.040 point and flex, then stay flexed. 00:03:47.040 --> 00:03:48.760 You're gonna reach to interlace 00:03:48.760 --> 00:03:53.840 the fingertips behind the thigh or maybe behind the calf. 00:03:53.840 --> 00:03:56.080 Breathing deep for a hamstring stretch. 00:03:56.080 --> 00:03:58.240 This is where using a strap or 00:03:58.240 --> 00:04:02.360 a tie or a dish towel can also become really handy. 00:04:02.360 --> 00:04:04.280 Just getting a nice hamstring stretch, 00:04:04.280 --> 00:04:06.040 letting the blood flow opposite direction, 00:04:06.040 --> 00:04:08.240 letting that hip socket, excuse me, 00:04:08.240 --> 00:04:11.000 that femur drop down into the hip socket. 00:04:11.000 --> 00:04:13.099 Breathe. 00:04:21.640 --> 00:04:22.920 And then check it out. 00:04:22.920 --> 00:04:26.480 Bring your hands to your belly, point your toes and slowly, 00:04:26.480 --> 00:04:28.960 slowly, slowly, slowly, slowly, 00:04:28.960 --> 00:04:33.040 slowly lower your right foot all the way down to extended. 00:04:33.040 --> 00:04:34.680 And see if you can kind of just 00:04:34.680 --> 00:04:38.000 feel what's going on in that right hip. 00:04:38.000 --> 00:04:40.280 Nice, and then draw that right knee up 00:04:40.280 --> 00:04:43.920 and we'll send the left foot up towards the sky. 00:04:43.920 --> 00:04:48.096 Take a second to rotate the ankle one way. 00:04:51.263 --> 00:04:53.546 And then the other. 00:04:55.320 --> 00:04:59.920 Point and flex, point and flex. 00:04:59.920 --> 00:05:04.720 Support the low back with your abs, point and flex. 00:05:04.720 --> 00:05:07.720 And when you're ready, find that hamstring stretch, 00:05:07.720 --> 00:05:11.058 one that works for you on this side. 00:05:18.040 --> 00:05:22.523 Continue to gently deepen your breath. 00:05:26.880 --> 00:05:29.080 And then hands can slide to the low belly. 00:05:29.080 --> 00:05:33.000 We're gonna point the toes and slow and steady, 00:05:33.000 --> 00:05:37.168 lower it down, nice and slow. 00:05:38.760 --> 00:05:41.075 We're reminding, training the brain, 00:05:41.075 --> 00:05:43.600 ah, yes, all connected. 00:05:43.600 --> 00:05:46.340 Notice what's happening in that left hip. 00:05:46.340 --> 00:05:48.680 Ooh, and then we'll slide the knees up. 00:05:48.680 --> 00:05:50.440 You're gonna lift the knees up to the chest. 00:05:50.440 --> 00:05:52.480 Give yourself a big ol' hug. 00:05:52.480 --> 00:05:55.080 You can rock a little side to side if that feels good. 00:05:55.080 --> 00:05:58.440 Maybe draw the knees in a circle one way and then the other. 00:05:58.440 --> 00:06:00.240 Continue to deepen your breath 00:06:00.240 --> 00:06:04.580 as you give yourself a little low back massage here. 00:06:10.080 --> 00:06:12.640 And we'll slide the hands to the backs of the thighs. 00:06:12.640 --> 00:06:14.140 You're gonna rock and roll up and down 00:06:14.140 --> 00:06:17.287 the length of your spine just a couple times. 00:06:18.400 --> 00:06:19.640 And after a few times, 00:06:19.640 --> 00:06:23.240 we'll rock all the way up to a cross-legged seat. 00:06:23.240 --> 00:06:27.480 Gentle twist to the left, lift your chest. 00:06:27.480 --> 00:06:30.640 Breathe in, exhale, gentle twist to the right. 00:06:30.640 --> 00:06:32.960 Lift your chest. 00:06:32.960 --> 00:06:35.720 Breathe in. Exhale, come back to center. 00:06:35.720 --> 00:06:40.520 We're gonna come forward now on to all fours. 00:06:40.520 --> 00:06:44.840 And you're gonna actually widen your knees as wide as your mat. 00:06:44.840 --> 00:06:46.200 And then send your hips back 00:06:46.200 --> 00:06:49.440 and your fingertips forward for Extended Child's Pose. 00:06:49.440 --> 00:06:51.400 Opening up through the hips. 00:06:51.400 --> 00:06:53.560 Think about, for today especially, 00:06:53.560 --> 00:06:57.040 think about really lengthening your tailbone down towards the 00:06:57.040 --> 00:07:01.640 soles of your feet to find that length in the low back. 00:07:01.640 --> 00:07:05.080 So always playing with different little nuances and 00:07:05.080 --> 00:07:09.517 different shapes to explore difference sensations. 00:07:13.920 --> 00:07:16.720 Then carve a line with your nose, look forward. 00:07:16.720 --> 00:07:18.120 We're gonna come all the way up. 00:07:18.120 --> 00:07:19.000 Keep the knees wide. 00:07:19.000 --> 00:07:21.360 You're gonna move the heart forward. 00:07:21.360 --> 00:07:23.680 And then take it around and down 00:07:23.680 --> 00:07:27.160 through a little version of that Extended Child's Pose. 00:07:27.160 --> 00:07:30.080 So we're stirring now. 00:07:30.080 --> 00:07:32.520 Leading with the heart. 00:07:32.520 --> 00:07:35.280 Stretching through the hips. 00:07:35.280 --> 00:07:37.080 And then reverse it. 00:07:37.080 --> 00:07:40.690 Take the circle in the opposite direction. 00:07:43.000 --> 00:07:46.160 Getting into those hip flexors as you come forward. 00:07:46.160 --> 00:07:49.760 Getting into the outer hips as you come back. 00:07:49.760 --> 00:07:50.760 Lovely. 00:07:50.760 --> 00:07:53.480 Then we're gonna bring the knees all the way to center, 00:07:53.480 --> 00:07:55.960 Tabletop Position. 00:07:55.960 --> 00:07:57.120 Take a deep breath in. 00:07:57.120 --> 00:07:57.880 As you exhale, 00:07:57.880 --> 00:08:01.600 you're gonna just send the left leg out, 00:08:01.600 --> 00:08:03.000 sorry, left leg out. 00:08:03.000 --> 00:08:05.120 And then the right leg out to a Plank. 00:08:05.120 --> 00:08:08.080 We're not here long. Just gettin' our core turned on. 00:08:08.080 --> 00:08:10.480 Gettin' ready for our lunge work. 00:08:10.480 --> 00:08:11.400 Breathe deep. 00:08:11.400 --> 00:08:12.760 Extend the crown of the head forward. 00:08:12.760 --> 00:08:14.160 You're here for three. 00:08:14.160 --> 00:08:15.600 You're here for two. 00:08:15.600 --> 00:08:17.360 And on the one, send it up high, 00:08:17.360 --> 00:08:18.640 Downward Facing Dog. 00:08:18.640 --> 00:08:23.185 I have a great view of another type of downward facing dog. 00:08:24.320 --> 00:08:25.480 Take a deep breath in here. 00:08:25.480 --> 00:08:26.320 Pedal it out. 00:08:26.320 --> 00:08:28.720 Stretch through the backs of the legs. 00:08:28.720 --> 00:08:32.680 Stretch through the feet, the ankles, Achilles, 00:08:32.680 --> 00:08:35.480 the calves, the hamstrings. 00:08:35.480 --> 00:08:40.080 Think about lifting up from your hip creases and sending 00:08:40.080 --> 00:08:44.320 the majority of your weight into the lower half of the body. 00:08:44.320 --> 00:08:45.880 Press away from your yoga mat. 00:08:45.880 --> 00:08:48.760 Take a deep breath in. 00:08:48.760 --> 00:08:50.240 On your exhale, stay here, 00:08:50.240 --> 00:08:53.480 but hug the belly in to lengthen the low back. 00:08:53.480 --> 00:08:54.920 Just a little bit. 00:08:54.920 --> 00:08:56.510 It's hard work, I know. 00:08:56.510 --> 00:08:58.400 Alright, slow and steady. 00:08:58.400 --> 00:09:01.640 We're gonna cross one foot in front of the other to walk all 00:09:01.640 --> 00:09:03.040 the way up to the top of the mat. 00:09:03.040 --> 00:09:04.960 So you're getting a little IT band stretch 00:09:04.960 --> 00:09:07.120 as you journey to the top. 00:09:07.120 --> 00:09:08.960 Feet hip width apart. 00:09:08.960 --> 00:09:13.979 Allow the weight of your head to hang in the Forward Fold. 00:09:16.120 --> 00:09:18.440 Breathe in. 00:09:18.440 --> 00:09:20.906 And breathe out. 00:09:23.440 --> 00:09:25.240 Bend your knees generously and 00:09:25.240 --> 00:09:29.010 slowly begin to roll up to stand. 00:09:33.040 --> 00:09:35.120 Head over heart, heart over pelvis. 00:09:35.120 --> 00:09:40.000 Just take a second to loop the shoulders a little forward, 00:09:40.000 --> 00:09:45.051 up and back, a couple of shoulder circles. 00:09:48.120 --> 00:09:50.800 And then without looking down, we're gonna bring the palms 00:09:50.800 --> 00:09:53.000 together and walk the feet together, 00:09:53.000 --> 00:09:55.480 really together so they're arch to arch. 00:09:55.480 --> 00:09:57.680 Feel this zipping up through the legs. 00:09:57.680 --> 00:10:02.680 Feel your quads turn on, your glutes turn on. 00:10:02.680 --> 00:10:04.520 And if you're like, "Uh-oh, what's happening next?" 00:10:04.520 --> 00:10:07.440 Just get this zip up tight through the legs first. 00:10:07.440 --> 00:10:09.360 We're not going anywhere right away. 00:10:09.360 --> 00:10:11.760 Just feeling that connection, 00:10:11.760 --> 00:10:13.960 turning on the muscles, the legs. 00:10:13.960 --> 00:10:15.920 Imagine trying to tear your 00:10:15.920 --> 00:10:19.840 yoga mat in half with your feet so much so that it's 00:10:19.840 --> 00:10:23.830 engaging the muscles all the way up through the midline. 00:10:25.440 --> 00:10:28.283 And around the hips. 00:10:29.160 --> 00:10:30.920 Good, now lift your sternum a 00:10:30.920 --> 00:10:33.280 little bit taller to your thumbs. 00:10:33.280 --> 00:10:34.200 Inhale in. 00:10:34.200 --> 00:10:36.080 Exhale, keep the sternum 00:10:36.080 --> 00:10:38.840 reaching towards the thumbs as you send the hips back, 00:10:38.840 --> 00:10:42.360 Utkatasana, Chair Pose. 00:10:42.360 --> 00:10:45.880 Breathe deep here. 00:10:45.880 --> 00:10:48.680 Squeeze the legs. 00:10:48.680 --> 00:10:52.120 Now send the fingertips forward, sink back a little more. 00:10:52.120 --> 00:10:53.690 The reaching of your hands forward 00:10:53.690 --> 00:10:57.240 allows your sits bones to reach back. 00:10:57.240 --> 00:10:58.680 Think about getting your knees 00:10:58.680 --> 00:11:02.040 over your ankles instead of your knees over your toes. 00:11:02.040 --> 00:11:05.280 And use this reaching of the hands to really counter that. 00:11:05.280 --> 00:11:07.600 You got it. 00:11:07.600 --> 00:11:09.200 Good, then rise up to standing. 00:11:09.200 --> 00:11:10.720 Palms come together at the heart. 00:11:10.720 --> 00:11:12.640 Lift the sternum to the thumbs. 00:11:12.640 --> 00:11:13.800 We go again. 00:11:13.800 --> 00:11:15.520 Reach the fingertips forward. 00:11:15.520 --> 00:11:16.720 Squeeze the legs. 00:11:16.720 --> 00:11:19.840 Squeeze, squeeze, squeeze as you send the hips back. 00:11:19.840 --> 00:11:21.200 And we rise. 00:11:21.200 --> 00:11:24.720 Now we're gonna repeat slow and controlled movement. 00:11:24.720 --> 00:11:26.920 Reaching forward. 00:11:26.920 --> 00:11:31.280 As you sink back, think about digging weight into your heels. 00:11:31.280 --> 00:11:36.370 As you come up, think about tearing your yoga mat in half. 00:11:37.360 --> 00:11:39.960 So super active legs is the too long, 00:11:39.960 --> 00:11:41.800 didn't read version of that. 00:11:41.800 --> 00:11:45.760 Super active legs the whole time. 00:11:45.760 --> 00:11:49.264 From the soles of the feet all the way up 00:11:49.264 --> 00:11:53.338 to the outer hips, to the glutes. 00:11:56.800 --> 00:11:59.480 Now we're gonna do three more with your breath. 00:11:59.480 --> 00:12:02.320 Focus on the quality of your movement, 00:12:02.320 --> 00:12:06.320 your alignment, and that connection. 00:12:06.320 --> 00:12:10.260 Hug your abs in just like we did in Downward Dog to take 00:12:10.260 --> 00:12:13.695 that pressure out of your low back. 00:12:16.520 --> 00:12:19.880 On your last one, on your third one, hold. 00:12:19.880 --> 00:12:23.640 Send the fingertips back and press them down as if you were 00:12:23.640 --> 00:12:26.360 pressing them into some thick air here. 00:12:26.360 --> 00:12:28.600 Imaginary thick air. 00:12:28.600 --> 00:12:31.080 Inhale in, exhale, Hummingbird. 00:12:31.080 --> 00:12:33.440 You're gonna lift the heels up, maybe. 00:12:33.440 --> 00:12:35.120 Maybe you skip this today. 00:12:35.120 --> 00:12:38.520 Keep lifting the sternum up and out. 00:12:38.520 --> 00:12:40.920 Maybe you sink a little bit lower. 00:12:40.920 --> 00:12:42.560 Breathe. 00:12:42.560 --> 00:12:45.880 With control, slowly lower the heels. 00:12:45.880 --> 00:12:49.280 Come all the way up back to standing hands at the heart. 00:12:49.280 --> 00:12:50.640 Great job. 00:12:50.640 --> 00:12:52.880 Alright, from here we're gonna inhale in, 00:12:52.880 --> 00:12:55.040 exhale, step the right foot back 00:12:55.040 --> 00:12:58.400 so you're in a split stance here. 00:12:58.400 --> 00:13:02.240 The feet are not super wide, just wider than the hips, 00:13:02.240 --> 00:13:03.520 and we're finding this lift 00:13:03.520 --> 00:13:05.960 through the front body and this grounding through the 00:13:05.960 --> 00:13:09.610 back body that I often talk about in 00:13:09.610 --> 00:13:12.040 Hatha Yoga practice. 00:13:12.040 --> 00:13:14.160 Alright, from here, inhale in. 00:13:14.160 --> 00:13:16.080 You're not gonna move your feet. 00:13:16.080 --> 00:13:17.440 You're gonna keep them where 00:13:17.440 --> 00:13:19.840 you are and think about dropping your center, 00:13:19.840 --> 00:13:22.280 just your center down like an elevator. 00:13:22.280 --> 00:13:24.480 Bending your back knee, bending your front knee. 00:13:24.480 --> 00:13:27.640 If you need to widen your stance a little bit, you can. 00:13:27.640 --> 00:13:29.120 And then we come back up. 00:13:30.280 --> 00:13:32.400 Back heel lifts and stays lifted here. 00:13:32.400 --> 00:13:34.160 Sorry if I didn't say that before. 00:13:34.160 --> 00:13:35.900 Bending the knees, dropping the center down. 00:13:35.900 --> 00:13:38.520 I was too concerned with making 00:13:38.520 --> 00:13:41.880 sure you're thinking about dropping your center. 00:13:41.880 --> 00:13:46.095 So the knees are bending because your center is coming down. 00:13:48.560 --> 00:13:52.760 Nice and slow and with control. 00:13:52.760 --> 00:13:55.080 When we work this way, you actually don't have to do 00:13:55.080 --> 00:13:58.320 as many reps 'cause we're really turning on all the 00:13:58.320 --> 00:14:02.360 muscles and working super efficiently. 00:14:02.360 --> 00:14:04.480 The next time you go down, bend your right knee. 00:14:04.480 --> 00:14:08.080 Try to think about bending at two 90 degree angles. 00:14:08.080 --> 00:14:09.040 It's okay if you're not there yet. 00:14:09.040 --> 00:14:10.840 I'm actually really sore today so I'm like, (laughs) 00:14:10.840 --> 00:14:13.560 "Oh gosh, I don't know if I can even demo this," 00:14:13.560 --> 00:14:17.840 but work towards your comfortable edge. 00:14:17.840 --> 00:14:19.680 Breathe, squeeze the inner thighs in the midline. 00:14:19.680 --> 00:14:22.600 You got this, maybe get a little bit lower. 00:14:22.600 --> 00:14:25.160 And then straighten. 00:14:25.160 --> 00:14:26.680 And bend one last time, 00:14:26.680 --> 00:14:28.720 this time we're gonna send the heart forward, 00:14:28.720 --> 00:14:31.280 fingertips back, airplane arms, 00:14:31.280 --> 00:14:33.120 straighten the right leg. 00:14:33.120 --> 00:14:34.920 You're in a lunge here. 00:14:34.920 --> 00:14:36.320 Back knee can be lifted. 00:14:36.320 --> 00:14:39.040 Excuse me, back heel can be lifted just a bit. 00:14:39.040 --> 00:14:42.080 Breathe in, breathe out. 00:14:42.080 --> 00:14:44.280 Breathe in, step into that standing leg. 00:14:44.280 --> 00:14:46.760 Bring everything back up to Mountain Pose. 00:14:46.760 --> 00:14:48.800 Palms together, Anjuli Mudra at the heart. 00:14:48.800 --> 00:14:51.120 Great work. 00:14:51.120 --> 00:14:53.821 Slide the left foot back. 00:14:55.360 --> 00:14:58.320 Lift the sternum to the thumbs, breathe in. 00:14:58.320 --> 00:14:59.560 Breathe out. 00:14:59.560 --> 00:15:01.480 Go ahead and lift that left heel. 00:15:01.480 --> 00:15:02.960 And let's take our center down. 00:15:02.960 --> 00:15:07.080 As you bend your knees, slow and steady. 00:15:07.080 --> 00:15:11.008 And we lift and bend. 00:15:12.280 --> 00:15:14.200 Lift. 00:15:14.200 --> 00:15:16.673 Slow bend. 00:15:18.160 --> 00:15:20.360 Digging into that right heel, 00:15:20.360 --> 00:15:23.557 pulling that right hip crease back. 00:15:25.720 --> 00:15:29.355 Slow and steady wins the race here. 00:15:32.440 --> 00:15:36.680 Next time your knees are bent, stay there. 00:15:36.680 --> 00:15:38.040 Get a little bit lower. 00:15:38.040 --> 00:15:43.200 Think about creating a 90 degree angle in both knees. 00:15:43.200 --> 00:15:44.960 Just do your best. 00:15:44.960 --> 00:15:46.000 Breathing deep. 00:15:46.000 --> 00:15:49.440 Starting to get a little warm, I'm right there with you. 00:15:49.440 --> 00:15:54.000 Shoulders are relaxed, heart is lifted. 00:15:54.000 --> 00:15:55.720 And then slowly release. 00:15:55.720 --> 00:15:57.760 Awesome, bend one more time. 00:15:57.760 --> 00:16:01.000 This time we'll send the fingertips all the way back, 00:16:01.000 --> 00:16:01.960 crown of the head forward. 00:16:01.960 --> 00:16:03.600 You can straighten through that front leg. 00:16:03.600 --> 00:16:06.080 Draw the shoulder blades together. 00:16:06.080 --> 00:16:08.440 Lengthen through the crown of the head. 00:16:08.440 --> 00:16:09.560 Active in the legs. 00:16:09.560 --> 00:16:11.280 Active, active, active. 00:16:11.280 --> 00:16:12.840 Reach, reach, reach. 00:16:12.840 --> 00:16:15.280 Inhale, exhale, gather it all back in. 00:16:15.280 --> 00:16:17.120 Dig into your right heel. 00:16:17.120 --> 00:16:19.360 And we come to stand at the top of the mat. 00:16:19.360 --> 00:16:22.520 Palms together once again. 00:16:22.520 --> 00:16:25.920 Inhale in deeply and exhale completely. 00:16:25.920 --> 00:16:29.289 Release your hands gently to your sides. 00:16:30.520 --> 00:16:32.240 Now we're gonna come to the center of the mat. 00:16:32.240 --> 00:16:35.360 So you'll turn to come long ways on the mat. 00:16:35.360 --> 00:16:38.680 We're gonna step the feet out wide. 00:16:38.680 --> 00:16:41.348 To start, toes are gonna point forward 00:16:41.348 --> 00:16:43.120 and we can bring the palms back together. 00:16:43.120 --> 00:16:46.720 Each time we come to this Mudra, it's nice because we can create 00:16:46.720 --> 00:16:49.960 a little leverage here to relax the shoulders but also 00:16:49.960 --> 00:16:51.520 to lift the heart up to the thumbs, 00:16:51.520 --> 00:16:53.440 the sternum up to the thumbs. 00:16:53.440 --> 00:16:56.190 'Cause this tends to collapse 00:16:56.190 --> 00:16:58.520 a lot when we're doing this type of physical work. 00:16:58.520 --> 00:17:01.080 Alright, inhale, lift the heart up. 00:17:01.080 --> 00:17:03.520 Exhale, we're gonna bend both knees just like you're headed 00:17:03.520 --> 00:17:06.360 into a squat but just like we did in Chair Pose, 00:17:06.360 --> 00:17:08.560 think about sending your weight back 00:17:08.560 --> 00:17:10.280 instead of knees over the toes. 00:17:10.280 --> 00:17:12.680 You wanna be able to see your toes here. 00:17:12.680 --> 00:17:15.200 Then we're gonna shift the weight to the left foot, 00:17:15.200 --> 00:17:16.400 straighten the right leg. 00:17:16.400 --> 00:17:19.240 You can widen your stance a little bit here if you need. 00:17:19.240 --> 00:17:22.000 Dig deep into that left heel. 00:17:22.000 --> 00:17:26.200 Then inhale to come up through center and exhale, 00:17:26.200 --> 00:17:28.960 take it to the right. 00:17:28.960 --> 00:17:30.640 Repeat. 00:17:30.640 --> 00:17:32.780 So for now we're creating a little rainbow shape 00:17:32.780 --> 00:17:35.400 as we come through center. 00:17:35.400 --> 00:17:38.400 Activate from the soles of the feet. 00:17:38.400 --> 00:17:43.640 So imagine tearing your yoga mat in half here. 00:17:43.640 --> 00:17:45.720 Digging into the heels. 00:17:45.720 --> 00:17:47.200 Maybe you get a little lower. 00:17:47.200 --> 00:17:48.880 If you wanna take any sort of 00:17:48.880 --> 00:17:51.080 variation with the hands here 00:17:51.080 --> 00:17:55.951 that's different than Anjuli Mudra, you can. 00:18:01.360 --> 00:18:02.960 And now we're gonna bend both knees, 00:18:02.960 --> 00:18:05.920 go back to that squat, wide-legged squat. 00:18:05.920 --> 00:18:09.560 Lift the chest, lower down just a little bit. 00:18:09.560 --> 00:18:12.000 Lower down just a little bit more. 00:18:12.000 --> 00:18:13.400 One more time, lower. 00:18:13.400 --> 00:18:15.200 And this time we bring the palms, 00:18:15.200 --> 00:18:17.400 fingertips in towards the tops of the thighs. 00:18:17.400 --> 00:18:18.920 You're gonna stay in this squat 00:18:18.920 --> 00:18:21.400 as you spiral your heart towards the left. 00:18:21.400 --> 00:18:23.440 Drop your right shoulder towards center. 00:18:23.440 --> 00:18:26.240 Pull your left shoulder back. 00:18:26.240 --> 00:18:28.440 Legs are still active. 00:18:28.440 --> 00:18:30.800 Feel those inner thighs come back through center. 00:18:30.800 --> 00:18:32.360 Keep the knees bent if you can 00:18:32.360 --> 00:18:35.583 and take it to the opposite side. 00:18:38.120 --> 00:18:39.960 Nice, then slowly come back up to center. 00:18:39.960 --> 00:18:41.320 Bring the palms together. 00:18:41.320 --> 00:18:44.560 You're gonna stay knees bent if you can and walk the heels in 00:18:44.560 --> 00:18:47.480 so soles of the feet are turned out now. 00:18:47.480 --> 00:18:49.160 And then we're gonna slowly rise up. 00:18:49.160 --> 00:18:52.080 Keep the knees bent to a Goddess Pose. 00:18:52.080 --> 00:18:53.120 If you need to take a little break 00:18:53.120 --> 00:18:54.720 and straighten the legs, you can, 00:18:54.720 --> 00:18:57.413 otherwise keep it low. 00:18:58.800 --> 00:19:01.360 So now we're here externally rotating the hips. 00:19:01.360 --> 00:19:04.960 We're pressing into all four corners of the feet. 00:19:04.960 --> 00:19:08.560 Find your breath, calm through the skin of the face. 00:19:08.560 --> 00:19:11.579 Sink a little lower and welcome that heat. 00:19:12.920 --> 00:19:16.360 Nice, and then if you want, take the fingertips, 00:19:16.360 --> 00:19:17.720 open them wide, 00:19:17.720 --> 00:19:22.040 open the arms to goal post arms. 00:19:22.040 --> 00:19:23.880 Think about aligning head over the heart, 00:19:23.880 --> 00:19:25.040 heart over the pelvis here. 00:19:25.040 --> 00:19:28.880 So hug your abs in to support your low back. 00:19:28.880 --> 00:19:30.880 Then maybe we lift the right heel, 00:19:30.880 --> 00:19:34.000 just the right heel and lower it. 00:19:34.000 --> 00:19:38.880 Maybe we lift the left heel and lower it. 00:19:38.880 --> 00:19:39.920 And maybe last bit, 00:19:39.920 --> 00:19:44.040 we lift both heels and we sink down even lower for five. 00:19:44.040 --> 00:19:45.200 Breathe deep. 00:19:45.200 --> 00:19:49.800 Four, three, two, and one. 00:19:49.800 --> 00:19:51.280 Straighten the legs. 00:19:51.280 --> 00:19:54.600 Bring the fingertips down to come up. 00:19:54.600 --> 00:19:56.580 Palms come to the heart space and you can hop your feet 00:19:56.580 --> 00:19:59.890 together or you can inch the toes in. 00:19:59.890 --> 00:20:03.120 And just take a second to squeeze the legs together here, 00:20:03.120 --> 00:20:05.800 Mountain Pose. 00:20:05.800 --> 00:20:07.946 Breathe. 00:20:14.120 --> 00:20:17.200 Release the fingertips down, walk to the front of your mat. 00:20:17.200 --> 00:20:19.200 Inhale, reach towards the sky. 00:20:19.200 --> 00:20:23.080 Exhale, Forward Fold all the way down. 00:20:23.080 --> 00:20:25.680 Inhale, halfway lift. 00:20:25.680 --> 00:20:28.720 Exhale to soften and fold. 00:20:28.720 --> 00:20:31.680 Now in this fold, we're gonna walk the feet as 00:20:31.680 --> 00:20:34.840 wide as the yoga mat and actually maybe off the yoga mat. 00:20:34.840 --> 00:20:35.520 So it just depends. 00:20:35.520 --> 00:20:38.600 You're gonna come to a nice wide stance. 00:20:38.600 --> 00:20:41.280 And then you're gonna find soft bend in the knees 00:20:41.280 --> 00:20:43.480 as you sway to the right. 00:20:43.480 --> 00:20:45.520 Fingertips come to the right side of your mat, 00:20:45.520 --> 00:20:50.440 stretching the left low back. 00:20:50.440 --> 00:20:53.120 And then we come through center. 00:20:53.120 --> 00:20:58.120 Take the hands to the left. 00:20:58.120 --> 00:21:01.543 Feeling that length in the right low back. 00:21:03.040 --> 00:21:06.000 And now bend the knees a little bit more, 00:21:06.000 --> 00:21:08.640 clasp onto opposite elbow and you're gonna just do like a 00:21:08.640 --> 00:21:10.920 little Gorilla Pose variation here. 00:21:10.920 --> 00:21:12.120 So you're gonna sway a little 00:21:12.120 --> 00:21:14.080 side to side but you wanna get low, 00:21:14.080 --> 00:21:17.360 as low as you can go with your center. 00:21:17.360 --> 00:21:21.920 Swaying, breathing, keeping soft in the forehead, face. 00:21:21.920 --> 00:21:23.960 Little primal move here, 00:21:23.960 --> 00:21:25.120 finding softness, 00:21:25.120 --> 00:21:29.074 sweetness through the strength and the stability. 00:21:33.120 --> 00:21:36.120 Now stay grounded through all four corners of the feet. 00:21:36.120 --> 00:21:37.680 Protect those knees. 00:21:37.680 --> 00:21:41.360 Take one more breath wherever you are. 00:21:41.360 --> 00:21:43.320 And then you're gonna straighten the legs, 00:21:43.320 --> 00:21:45.080 release the arms. 00:21:45.080 --> 00:21:49.680 You're gonna walk the feet in just a little bit and then 00:21:49.680 --> 00:21:53.360 allow the weight of the head to hang once again. 00:21:53.360 --> 00:21:58.858 So you're in a Forward Fold with the feet hip width apart. 00:22:02.800 --> 00:22:03.960 Or around there. 00:22:03.960 --> 00:22:06.040 Alright, now we're gonna step the right foot back. 00:22:06.040 --> 00:22:07.000 We're coming into a lunge. 00:22:07.000 --> 00:22:11.240 So step the right foot back, front knee over front ankle. 00:22:11.240 --> 00:22:15.480 Inhale in, exhale, draw your abs back to support the 00:22:15.480 --> 00:22:19.200 low back as you rise up, hands Anjuli Mudra. 00:22:19.200 --> 00:22:22.360 You can be with the knee on the ground here too. 00:22:22.360 --> 00:22:23.920 So we have options. 00:22:23.920 --> 00:22:25.880 Breathe in deep. 00:22:25.880 --> 00:22:27.480 Inhale in. 00:22:27.480 --> 00:22:30.720 Exhale, send the fingertips back, open the chest. 00:22:30.720 --> 00:22:33.080 Lengthen through the crown of the head. 00:22:33.080 --> 00:22:34.560 Good, inhale in. 00:22:34.560 --> 00:22:35.400 Come back to center, 00:22:35.400 --> 00:22:36.920 head over heart, heart over pelvis, 00:22:36.920 --> 00:22:38.720 palms together. 00:22:38.720 --> 00:22:40.680 And exhale, abs back, 00:22:40.680 --> 00:22:42.480 lengthen the crown of the head forward, 00:22:42.480 --> 00:22:44.240 fingertips reach. 00:22:44.240 --> 00:22:46.080 One more time, palms come together, 00:22:46.080 --> 00:22:48.080 we stack the spine. 00:22:48.080 --> 00:22:51.040 And then lean it forward and reach. 00:22:51.040 --> 00:22:52.560 Good, plant the palms. 00:22:52.560 --> 00:22:56.640 You're gonna step the back foot to meet, 00:22:56.640 --> 00:22:58.000 the left foot to meet the right, excuse me, 00:22:58.000 --> 00:23:00.680 and you're just gonna step the right foot up, nice and easy. 00:23:00.680 --> 00:23:02.800 Here we go. Front knee over front ankle. 00:23:02.800 --> 00:23:04.440 When you're ready, on an exhale, 00:23:04.440 --> 00:23:07.440 draw the abs in and lift up. 00:23:07.440 --> 00:23:09.080 Inhale in again here 00:23:09.080 --> 00:23:12.960 and then exhale, send it forward, reach. 00:23:12.960 --> 00:23:16.480 Inhale, hands together, lift. 00:23:16.480 --> 00:23:19.000 Exhale, stay low, reach. 00:23:19.000 --> 00:23:21.560 Right hip crease is pulling back. 00:23:21.560 --> 00:23:24.880 And one more time, you got it. 00:23:24.880 --> 00:23:26.578 Reach. 00:23:27.920 --> 00:23:31.960 Palms come down, right foot steps back to meet the left. 00:23:31.960 --> 00:23:36.640 Breathe in, lower the belly all the way, breathe out. 00:23:36.640 --> 00:23:42.120 Inhale, lift up Cobra or Upward Facing Dog, breathe in. 00:23:42.120 --> 00:23:46.240 And exhale, slow and steady, release, breathe out. 00:23:46.240 --> 00:23:47.840 From here, you're just gonna 00:23:47.840 --> 00:23:51.560 turn onto your back, so you can just flip over from here. 00:23:51.560 --> 00:23:53.380 Voila. 00:23:55.028 --> 00:23:58.540 And we're gonna hug the knees into the chest 00:23:58.540 --> 00:24:01.653 and bring the palms to the knees. 00:24:03.920 --> 00:24:07.040 Then send the palms out so you're finding your neutral 00:24:07.040 --> 00:24:09.490 spine where there's a little bit of space between your 00:24:09.490 --> 00:24:12.600 low back and the mat and the tailbone's reaching forward. 00:24:12.600 --> 00:24:15.160 And you're just gonna hang here for a breath or two. 00:24:15.160 --> 00:24:17.520 So soften through the feet. 00:24:17.520 --> 00:24:23.023 You can even part the lips a bit and start to cool it down. 00:24:32.000 --> 00:24:34.240 Then slide your hands to the 00:24:34.240 --> 00:24:36.880 inner arches or the outer edges of the feet, 00:24:36.880 --> 00:24:39.000 you choose, for Happy Baby. 00:24:39.000 --> 00:24:41.960 You're gonna lift the soles of the feet up towards the sky. 00:24:41.960 --> 00:24:44.220 Continue to reach your tailbone down 00:24:44.220 --> 00:24:47.200 just like we had in that neutral spine. 00:24:47.200 --> 00:24:48.240 And breathe. 00:24:48.240 --> 00:24:53.002 And you can find any soft, easy movement here that feels good. 00:25:05.400 --> 00:25:06.960 And then slowly release, 00:25:06.960 --> 00:25:08.480 soles of the feet come to the mat. 00:25:08.480 --> 00:25:10.120 If there's anything else you're craving, 00:25:10.120 --> 00:25:13.920 maybe a figure four stretch 00:25:13.920 --> 00:25:17.720 or a little straddle. 00:25:17.720 --> 00:25:20.120 Shoulder stand, Bridge Pose. 00:25:20.120 --> 00:25:22.480 Go ahead and do it now. 00:25:22.480 --> 00:25:23.880 Listen to your body if you're 00:25:23.880 --> 00:25:28.840 ready to just send the legs out for relaxation, 00:25:28.840 --> 00:25:31.360 that's where we'll meet. 00:25:31.360 --> 00:25:36.538 Arms resting gently at our side. 00:25:42.960 --> 00:25:45.840 And close your eyes and just 00:25:45.840 --> 00:25:50.640 see how fast you can surrender to this moment. 00:25:50.640 --> 00:25:51.800 Drop everything. 00:25:51.800 --> 00:25:53.400 Just completely let the weight 00:25:53.400 --> 00:25:57.600 of the body relax into the earth. 00:25:57.600 --> 00:26:00.400 Don't wait 'til the very last minute of this practice. 00:26:00.400 --> 00:26:04.480 How about now? Take a deep breath in. 00:26:04.480 --> 00:26:07.000 And as you exhale, relax the weight of your body 00:26:07.000 --> 00:26:09.120 completely and fully into the earth. 00:26:09.120 --> 00:26:11.080 Close your eyes. 00:26:11.080 --> 00:26:13.575 Let go. 00:26:25.318 --> 00:26:28.480 And you can stay calm and relaxed here. 00:26:28.480 --> 00:26:31.400 Just slowly walk the heels together, 00:26:31.400 --> 00:26:36.128 as close as they can come here in this supine position. 00:26:38.000 --> 00:26:40.202 Breathe. 00:26:43.760 --> 00:26:45.440 Good, and then you can keep the 00:26:45.440 --> 00:26:49.886 left leg heavy as you hug the right knee up into the chest. 00:26:51.040 --> 00:26:52.750 Good, and then slide the right knee 00:26:52.750 --> 00:26:57.211 over to the right for a little Supine Twist. 00:27:00.440 --> 00:27:04.758 If any sounds come out, I say let them. 00:27:06.000 --> 00:27:07.534 If any emotions come up, 00:27:07.534 --> 00:27:12.708 I say listen, sweetly. 00:27:16.720 --> 00:27:17.920 Come back to center, 00:27:17.920 --> 00:27:21.320 extend the right leg out back long. 00:27:21.320 --> 00:27:23.520 Left knee hugs in. 00:27:23.520 --> 00:27:27.516 And same thing, taking it into a twist. 00:27:30.920 --> 00:27:34.226 Finding some release. 00:27:42.280 --> 00:27:44.680 And then you can melt it back. 00:27:44.680 --> 00:27:49.080 Extend both legs out long once again. 00:27:49.080 --> 00:27:51.640 Breathe in. 00:27:51.640 --> 00:27:53.810 Breathe out. 00:27:56.840 --> 00:27:58.520 Slowly bring the palms together. 00:27:58.520 --> 00:28:01.080 You can bring the thumbs up to 00:28:01.080 --> 00:28:03.680 the forehead in between the brows. 00:28:03.680 --> 00:28:06.840 Give a little massage there. 00:28:06.840 --> 00:28:10.560 Start to wiggle the toes. 00:28:10.560 --> 00:28:14.160 Just wanna thank you so much for putting in the time, 00:28:14.160 --> 00:28:15.760 sharing your energy with me. 00:28:15.760 --> 00:28:17.560 I send you lots of love. 00:28:17.560 --> 00:28:21.003 We'll close by taking a deep breath in. 00:28:22.480 --> 00:28:25.880 And exhaling lots of love out. 00:28:25.880 --> 00:28:28.520 Hope to see you again soon. 00:28:28.520 --> 00:28:30.470 Namaste. 00:28:31.782 --> 00:28:37.075 (upbeat music)