WEBVTT

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- Hello everyone and
welcome to Yoga With Adriene.

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I am Adriene and this is Benji
and today we have an awesome

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at home yoga practice
that's gonna help you learn

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the foundations
of shoulder stand.

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So hop into something comfy,
grab two blankets or two even

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towels if you have
them and let's get started.

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(gentle music)

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Okay, welcome everyone.

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Thank you so
much for being here.

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We're gonna begin
seated on your two blankets

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or your two towels today.

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If you don't have them and you
still want to experience this

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practice, it's okay
but just be really mindful.

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If you do have them, let's
go ahead an put 'em to use by

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sitting up on them now.

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Just getting the hips higher
than the knees and right away

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taking this time for you.

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You're amazing
for taking this time.

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That's really
the hardest part, truly.

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So start to enjoy yourself.

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Start to bring a little
awareness to the body

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as you sit up nice and tall.

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And then start to relax the
shoulders as you just start to

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settle in and
we're gonna ease in.

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So even though we have a
focus today of breaking down the

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foundations of a beginner's
shoulder stand we're gonna

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create a little practice so that
you can feel really good when

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you get off the mat because time
is valuable and you deserve it.

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We're gonna start with a little
warm up together and then I'll

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break down the pose with the
demonstration that you can watch

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and then we'll take some
time to practice it together.

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And the reason for this is we
want to be just super mindful

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and aware of the neck as we
learn and practice shoulder

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stand so you don't want to
be looking at the video while

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you're in the posture.

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Same with Bridge Pose
which we're also gonna do.

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But for now,
let's unite, connect,

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me and you and all of the
beautiful people around the

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world taking time to
practice in this very moment.

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As you're ready, once you're
in your nice comfortable seat,

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take a nice deep breath in
through your nostrils

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and then exhale out
through the mouth.

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And again,
inhale in through the nose

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and as you exhale
through the mouth,

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this time really,
really relax your shoulders

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down, down, down.

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And maybe for this last
one you close your eyes.

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Here we go, big deep breath in.

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Oh yeah, exhale,
relax the shoulders.

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Be open to just
dropping into this moment.

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Again, hardest part is done.

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You're here.

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Let's have some fun.

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Nice and slow,
dropping the chin to the chest.

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Nice and slow,

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lifting nose to the sky.

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Careful not to
crunch the back of the neck.

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Nice and slow, chin to chest.

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And nice and slow carving a line
with the nose all the way up.

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So continue this loving gesture.

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And I say loving because once
you reach this highest point

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looking up, you don't
want to take it so far back

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that you're out of control.

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So nice and mindful.

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And whether you're brand new
to yoga practice or you've been

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practicing for a long
time you just want to

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work on your shoulder stand,

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or you're a part of the KULA
and you do the free video every

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Sunday as it comes out live,
which is something we've all

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been doing, then welcome.

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But essentially whatever brought
you here see if you can use this

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moment to think
of integrating the neck

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with gestures like this.

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So rather than just
nodding the head up and down,

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what would it look like, feel
like to consider this that I'm

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actually integrating my
neck into every posture?

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Whether it's a sweaty 90 minute
vinyasa or a foundations of yoga

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practice at home with me.

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Always integrating the neck.

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Alright, and then when you're
ready we'll bring the head back

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to center, right over the heart
and nice and easy you're gonna

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drop one ear over one shoulder
and then come through center

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and over to the other side.
Very simple.

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And same thing here.

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Rather than just
going through the motions,

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getting warmed
up through the neck,

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stretching out, see if you can
right away peel back another

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layer of the onion and
think of this gesture as a way,

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a warm-up,
a focus of integration,

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integrating the neck

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into the entire shape.

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And if you're like,

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"I don't really understand
what this lady's talking about."

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Then you can enjoy the stretch.

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You can enjoy this time for
yourself and maybe another

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moment in your journey you'll

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hear that and maybe not.

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Integrating the neck.

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Something we're really
going to be talking about

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in the next 30 Days of Yoga.

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If you're watching
this is in real time

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which will be in January.

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Oh my gosh,
I almost said the name.

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Okay, bring it back to center.

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Hands are gonna come
to the heart, Anjuli Mudra.

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Take the deepest
breath you've taken all day.

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In through the nose.

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And this time
out through the nose.

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Inhale, sit up a little taller.

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Exhale, out through the nose.

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And one more,
you got it, big breath.

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Exhale.

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Awesome, you're gonna
interlace the fingertips now.

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Take them behind the head.

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Elbows wide.

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So we're stretching
through the shoulder girdle,

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girdle, here.

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Use your breath
here to start to feel

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expansion through the chest.

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Something we're really gonna
need in that shoulder stand even

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when we take our
legs over the head,

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over the torso.

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So the action points
here are opening elbows wide.

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Lifting sternum up.

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Drawing the shoulder blades
together and then allowing them

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to melt down, down, down
even if it's just an awareness.

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And then use your
breath here to breathe into

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all four sides of the torso.

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And you're not
gonna catch that big,

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beautiful, buoyant yogi
breath on the first try so just

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remember it's a practice,
it's a journey.

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And if you have tight
shoulders it might help

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to extend the thumbs here.

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Just give
yourself a little support.

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A little more space.

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And you're gonna
want to maybe give up,

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particularly if you're a little
tired so think about lengthening

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from your hip creases
to your armpit chest

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and think about the weight of
the legs grounding down

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as you lift up
through your heart.

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So make it active, basically.

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(clicks tongue)

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Yogi secret.

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And then the great thing
about after making it active,

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drawing the navel in and up
is finding the softness, right?

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That Sukha, that ease.

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If you haven't already, give it
one more go trying to find that

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big full body breath,
filling the lungs with air.

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Sweet and then release, let's
rain it down side to side and

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then just one time to each side.

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(chuckles) Benji's
very Zenned out today.

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Inhale to reach up and over,
big side body stretch.

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Aw.

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And then bring
it back to center.

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And other side,
up first and then over.

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Creating length.

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Awesome.

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And you're gonna
come back to center,

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take one more cycle of breath.

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Inhale lots of love in.

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Exhale, use it to
relax the shoulders down.

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Great, okay so from here we're
gonna come on to the back for a

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little Bridge Pose warm-up.

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You can use the
blankets if you want.

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I'm gonna push mine to
the side and just save them.

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If you have never done a Bridge
Pose you can watch this one

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first and then pick up
on the second and third.

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If you know Setu Bandhasana well
we can do all three together.

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(snaps) Okay.

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Oh, also I was not gonna say
this but I am nursing a little

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soreness in my low back so
if you see me moving a little

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funny, that's why but
I still wanted to do

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this pose for you today.

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It's a big request
and so that's that.

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I'm human.

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And it's a good thing to kind of
just tend to it instead of try

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and fake it and
you know do that thing.

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That's not gonna
work for me anymore.

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Gotta be mindful,
gotta honor what is.

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Okay, but this
is gonna feel good.

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So here we go.

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We're gonna walk the, you're
gonna come on to your back.

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You're gonna walk the heels up
in line with your sits bones

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and you're gonna
reach your fingertips

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down towards your heels.

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Right away I'm gonna
snuggle my shoulder blades

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into my heart space.

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In and underneath my
figurative heart space.

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You can think about drawing
your shoulder blades

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together to touch, to kiss.

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Then a little bit of a tendency
here is to get up into the pose

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before we've set
up the foundation.

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So if the feet are too wide
or a lot of times I'll just see

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them a little bit too close,
you're gonna want to think about

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bringing them in
alignment with your hip points.

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So not the outer
hips but your hip points.

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And the truth is the more that I

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lead yoga and
experience that exchange,

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the less exact I think it is.

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I think every body is different

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so you're gonna
use these as guidelines

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but also it is important
to learn the alignment

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and the action so
that you can stay safe,

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especially with at home yoga.

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So hip points are in line with
the knees or rather knees are in

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line with the hip points.

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Ankles are in
line with the knees.

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Alright, so not here, not here.

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You'll walk 'em in.

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So I'm on two parallel lines.

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I know it seems like I'm
obsessing but for beginners it's

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like you can't really see
down there so have to just keep

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saying careful
not to go too wide,

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careful not to go too narrow.

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Okay.

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Then fingertips are gonna
actively press into the earth.

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And we're gonna press into all
four corners of the feet firmly.

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Right away you're
connected before you

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even lift any weight up.

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Shoulder blades continue to
draw together so you feel

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that active opening the chest.

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So you're already
active before you even lift up.

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Then we'll take
a deep breath in.

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Filling the lungs.

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Big chest expansion here.

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And then on the exhale
you'll use it to re-anchor your

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foundation and begin to
slowly lift the hip points,

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the hip creases up.

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Then as you come about halfway
you're gonna pause re-assess,

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re-connect and maybe draw
the shoulder blades together

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a little bit more and then
we'll continue the journey,

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this time really thinking of
sending the shins forward.

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Shins forward.

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Now knees are gonna
want to come in here.

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Imagine you're holding or
squeezing an imaginary block

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between the thighs.

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You're holding
on to your foundation

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and you're breathing deep.

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Great, then chest
is gonna lift to chin.

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I might find more space
here and then chin to sky.

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If I want, I can interlace
the fingertips behind

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my back for a bind.

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I'm active.

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I'm thinking about sending
my sits bones towards

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the backs of my knees.

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I'm sending my shins forward.

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And once again, chest
to chin and chin to sky.

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Breathing deep.

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Breathing deep.

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To come out,
I'll take a deep breath in.

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Exhale, slowly release,
slowly come down.

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When you release, take a deep
breath in and a long breath out.

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So if you're observing
you can come now to join me.

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If you're ready for round two,
maybe you'll take a different

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variation this time.
I'm gonna teach it.

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We're gonna snuggle
the shoulder blades in.

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This time we're gonna
keep the elbows on the ground.

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We're gonna take the
hands up to the sky

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and really activate
through the fingertips.

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So you're creating
a little space for you

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to bring the torso through.

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So shoulder
blades come together,

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active in the fingers.

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Take a deep breath in.

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Exhale to find your foundation.

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Inhale in again.

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And then exhale to
lift the tailbone up.

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Press through all
four corners of the feet.

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Shins forward, shins forward.

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Lifting hips up high.

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And then my torso comes
right in-between my hands.

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Elbows are gonna
want to come out here.

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We're gonna keep
'em snuggling in.

00:13:09.708 --> 00:13:11.875
And then if there's a variation
here where you want to take your

00:13:11.875 --> 00:13:15.458
hands to your rib cage or
underneath you, you can.

00:13:15.458 --> 00:13:18.250
Otherwise, just stay right
here, active in the fingers.

00:13:18.250 --> 00:13:20.750
Shoulder blades
drawing together.

00:13:20.750 --> 00:13:22.708
Remember keep
the neck integrated,

00:13:22.708 --> 00:13:24.708
neck awareness.
Breathing deep.

00:13:24.708 --> 00:13:26.291
We're building
strength in the legs,

00:13:26.291 --> 00:13:28.625
the glutes, the back, the core.

00:13:28.625 --> 00:13:30.250
One more breath, inhale.

00:13:31.000 --> 00:13:34.667
And then exhale to slowly lower
down with control, with control.

00:13:38.417 --> 00:13:39.166
Awesome work.

00:13:39.166 --> 00:13:41.333
We're gonna do
one more variation.

00:13:41.333 --> 00:13:44.500
This time with the arms
all the way up and overhead.

00:13:44.500 --> 00:13:47.208
I'll cue you but if you know
Setu Bandhasana you can take

00:13:47.208 --> 00:13:51.125
this time to get into
any variation you like now.

00:13:52.125 --> 00:13:54.125
Here we go.
Strong foundation.

00:13:55.708 --> 00:13:57.208
Mindful breath, inhale.

00:13:58.417 --> 00:14:00.250
Exhale.

00:14:00.250 --> 00:14:02.166
Inhale, ground through the feet.

00:14:02.166 --> 00:14:03.792
Start with the tail.
Think Cat-Cow.

00:14:03.792 --> 00:14:08.250
You're gonna really articulate
through the lower back first,

00:14:08.250 --> 00:14:09.667
then through the
mid-back and then upper.

00:14:09.667 --> 00:14:11.208
So nice and slow.

00:14:12.083 --> 00:14:14.208
This time pause halfway.

00:14:14.208 --> 00:14:15.125
You're gonna take
a deep breath in

00:14:15.125 --> 00:14:17.208
and on the exhale,
you'll continue.

00:14:17.208 --> 00:14:21.417
This time lifting the fingertips
active fingers all the way up

00:14:21.417 --> 00:14:22.917
towards the ceiling.

00:14:22.917 --> 00:14:25.959
If you feel good there,
then you can continue the

00:14:25.959 --> 00:14:28.458
journey all the way up and back.

00:14:30.083 --> 00:14:31.542
Breathing deep.

00:14:35.041 --> 00:14:36.542
Creating space.

00:14:37.667 --> 00:14:40.458
Chest to chin, chin to sky.

00:14:40.458 --> 00:14:42.083
Lots of space in the neck.

00:14:42.083 --> 00:14:44.166
No crunching.

00:14:44.166 --> 00:14:46.500
Definitely no pain.

00:14:46.500 --> 00:14:48.542
You're pressing into the
ball joint of the big toe,

00:14:48.542 --> 00:14:49.875
the ball joint of the pinky toe

00:14:49.875 --> 00:14:51.542
and the back two
corners of the heels.

00:14:51.542 --> 00:14:53.708
Take one more breath in.

00:14:53.708 --> 00:14:57.583
Maybe lift the hip points a
little higher and then exhale.

00:14:57.583 --> 00:15:01.959
We start to simultaneously
slowly lower the hips down.

00:15:01.959 --> 00:15:05.792
Take the fingertips in
reverse all the way up.

00:15:06.750 --> 00:15:08.458
And then arms all the way down.

00:15:10.792 --> 00:15:11.834
Cool.

00:15:11.834 --> 00:15:12.667
Awesome work.

00:15:12.667 --> 00:15:14.834
Take the feet as
wide as your yoga mat.

00:15:14.834 --> 00:15:15.834
Bring the knees together.

00:15:15.834 --> 00:15:18.000
Just a little internal rotation.

00:15:18.000 --> 00:15:19.542
Take a deep breath in.

00:15:20.583 --> 00:15:21.750
Empty it out.

00:15:22.792 --> 00:15:24.417
Then keep the
feet where they are,

00:15:24.417 --> 00:15:27.583
as wide as your yoga mat,
and you're gonna take just the

00:15:27.583 --> 00:15:30.834
knees, so keep the feet
wide so you can get this.

00:15:30.834 --> 00:15:32.750
Just the knees
over towards the left.

00:15:35.834 --> 00:15:37.417
Getting a little
bonus hip mobility.

00:15:37.417 --> 00:15:39.500
Okay, and then keep the
feet as wide as your mat.

00:15:39.500 --> 00:15:41.583
Take 'em up to center,
knees up to center

00:15:41.583 --> 00:15:43.125
and then over to the right.

00:15:47.083 --> 00:15:49.291
Fabulous.
Come up to center.

00:15:49.291 --> 00:15:52.917
Nice and slow and then you can
press back up to a seat or come

00:15:52.917 --> 00:15:55.667
on to your side if you're
nursing a little back thing.

00:15:58.417 --> 00:16:01.750
Okay, so now we're gonna
take our folded up blankets

00:16:01.750 --> 00:16:04.083
to the center of the mat.

00:16:04.083 --> 00:16:06.542
And it's a little bit
important that you

00:16:06.542 --> 00:16:09.083
have a nice clean,
edge here at the top.

00:16:09.083 --> 00:16:11.959
This is where your head
and your neck is gonna go.

00:16:11.959 --> 00:16:13.458
Now if you're
practicing now and you're like,

00:16:13.458 --> 00:16:15.041
"Ah, I don't have blankets."

00:16:15.041 --> 00:16:17.625
It's okay, you can still
experience this but I want you

00:16:17.625 --> 00:16:20.959
to be really, really careful and
if you think you might even have

00:16:20.959 --> 00:16:22.792
a blanket that
might work for this,

00:16:22.792 --> 00:16:25.041
pause the video and go grab
it because it does make such a

00:16:25.041 --> 00:16:26.458
difference for the neck.

00:16:26.458 --> 00:16:29.667
And really good for beginners
too so you can work to create

00:16:29.667 --> 00:16:33.500
space in what feels like the
impossible but through regular

00:16:33.500 --> 00:16:34.792
practice and this is such a

00:16:34.792 --> 00:16:36.834
great life long
pose to play with.

00:16:36.834 --> 00:16:39.208
It's so good for the body.

00:16:39.208 --> 00:16:40.792
It's nice to kind of
start with the space.

00:16:40.792 --> 00:16:43.125
You just feel a little bit
more motivated to keep

00:16:43.125 --> 00:16:45.125
coming back to it, right?
Because you're not in pain.

00:16:46.375 --> 00:16:48.750
And so

00:16:48.750 --> 00:16:51.333
take some time to get
a nice clean surface here.

00:16:51.333 --> 00:16:53.375
Nice clean edge for the neck.

00:16:55.208 --> 00:16:57.583
Then nice and slow
I'm gonna demo this

00:16:57.583 --> 00:16:58.959
so you can watch this at first.

00:16:58.959 --> 00:17:02.750
If you already are doing
shoulder stand and you just want

00:17:02.750 --> 00:17:05.208
to follow along and you can use
the sound of my voice and you

00:17:05.208 --> 00:17:09.208
don't need to look then you can
but I just want to stress one of

00:17:09.208 --> 00:17:11.834
the reasons that I've held off
on doing this foundations video

00:17:11.834 --> 00:17:16.583
is I really want to protect the
neck and people's necks and it's

00:17:16.583 --> 00:17:19.583
really hard to do these poses
if you're looking at the video.

00:17:19.583 --> 00:17:22.165
So you can't really turn your
neck in a shoulder stand just to

00:17:22.165 --> 00:17:23.625
make that very clear. Okay?

00:17:24.750 --> 00:17:25.708
So not good.

00:17:25.708 --> 00:17:27.416
Okay, so here we go.

00:17:27.416 --> 00:17:29.500
I'm gonna come down

00:17:29.500 --> 00:17:33.333
gently to my back
and I want my shoulders to

00:17:33.333 --> 00:17:37.792
hit two to three inches away
from the edge of this blanket.

00:17:37.792 --> 00:17:39.125
So you don't want to
be right on the edge,

00:17:39.125 --> 00:17:40.375
you'll see why in a moment.

00:17:40.375 --> 00:17:42.333
You want to give
yourself two to three inches.

00:17:42.333 --> 00:17:44.792
You know you can just do
thumbprints or eyeball it.

00:17:46.625 --> 00:17:48.708
And that's where my
shoulders are gonna land.

00:17:52.375 --> 00:17:54.959
If you have a ponytail
you might want to take it out.

00:17:54.959 --> 00:17:59.208
Want to create a nice
smooth ride for yourself.

00:17:59.208 --> 00:18:03.792
And then you can just work here
actually in the Bridge prep for

00:18:03.792 --> 00:18:06.291
a little bit and another way
that I like to teach this in the

00:18:06.291 --> 00:18:07.834
studio is at the wall.

00:18:07.834 --> 00:18:10.208
Just slowly working
your way up the wall.

00:18:11.333 --> 00:18:13.708
But nice and slow we're
gonna start in a Bridge prep,

00:18:13.708 --> 00:18:15.125
your Bridge prep.

00:18:15.125 --> 00:18:16.959
You're just gonna lift one leg,
any old leg,

00:18:16.959 --> 00:18:19.792
all the way up and
just feel that stretch,

00:18:19.792 --> 00:18:21.375
maybe the hamstring's
super tight so you're gonna

00:18:21.375 --> 00:18:23.291
keep a nice bent knee.

00:18:24.458 --> 00:18:25.625
Take a deep breath in.

00:18:25.625 --> 00:18:28.500
Maybe that leg starts shaking.
No worries.

00:18:28.500 --> 00:18:29.875
And then all the way down.

00:18:30.959 --> 00:18:33.583
And then opposite
leg all the way up.

00:18:33.583 --> 00:18:36.041
Feeling that
connection to your core.

00:18:36.041 --> 00:18:38.041
Starting to open up
through the hamstring.

00:18:39.000 --> 00:18:40.417
Getting the legs up.

00:18:42.125 --> 00:18:44.500
And then down and then
one more time on each side.

00:18:44.500 --> 00:18:46.917
And if we're at the wall we
would just put legs up the wall

00:18:46.917 --> 00:18:48.917
for a couple of deep,
long breaths.

00:18:51.583 --> 00:18:54.250
Just feeling yourself
out through the sacrum,

00:18:54.250 --> 00:18:57.417
the coccyx,
creating body awareness.

00:18:58.125 --> 00:19:00.083
Okay and come back down.

00:19:01.375 --> 00:19:04.708
And nice and slow you're
gonna spread the fingertips,

00:19:04.708 --> 00:19:06.917
so nice, bright fingertips.

00:19:06.917 --> 00:19:09.125
You're gonna claw the fingertips
into the ground and you're gonna

00:19:09.125 --> 00:19:11.166
keep your feet on the ground
and we're just gonna snuggle the

00:19:11.166 --> 00:19:14.875
shoulder blades underneath
your heart space once again.

00:19:14.875 --> 00:19:16.208
Okay, step by step.

00:19:17.041 --> 00:19:21.083
Then from here you're gonna use
this connection of fingertips to

00:19:21.083 --> 00:19:24.375
earth, just slowly lift your
knees up towards the chest.

00:19:24.375 --> 00:19:26.917
So you can do it
in a mindful breath or

00:19:26.917 --> 00:19:28.333
you can do it one at a time.

00:19:28.333 --> 00:19:30.917
Because I'm actually nursing low
back stuff mine's gonna look a

00:19:30.917 --> 00:19:33.458
little bit funky today but
I don't want to risk it so

00:19:33.458 --> 00:19:35.542
I'm gonna, yeah, there we go.

00:19:35.542 --> 00:19:38.458
From here knees are
gonna come up to the chest,

00:19:38.458 --> 00:19:39.959
hands are gonna come to support.

00:19:39.959 --> 00:19:42.083
Don't worry about getting your
shoulder blades right underneath

00:19:42.083 --> 00:19:44.083
you right at first.
Just feel this out.

00:19:44.083 --> 00:19:46.625
Feel that big
stretch in your low back.

00:19:46.625 --> 00:19:47.750
Breathe.

00:19:47.750 --> 00:19:48.917
Woo! You're doing great.

00:19:48.917 --> 00:19:49.875
Breathe, breathe, breathe.

00:19:49.875 --> 00:19:52.000
Feel your breath

00:19:52.000 --> 00:19:54.583
in all four corners of your,

00:19:54.583 --> 00:19:56.000
all four sides of your torso.

00:19:57.542 --> 00:19:59.583
Great and then you can kind of
just get a feel for the blanket

00:19:59.583 --> 00:20:01.625
like, "Do I need
to be further down?"

00:20:01.625 --> 00:20:03.708
"Do I need to be a
little bit higher?"

00:20:03.708 --> 00:20:05.959
There should be
no pain in the neck.

00:20:05.959 --> 00:20:07.708
And then from here,
you'll slowly,

00:20:07.708 --> 00:20:10.500
with core connection
roll back down.

00:20:10.500 --> 00:20:12.708
I'm not gonna roll
because I have a little bit of

00:20:12.708 --> 00:20:14.875
a low back thing
so I'm gonna do that.

00:20:14.875 --> 00:20:16.750
It's embarrassing
and I'll come back down.

00:20:17.500 --> 00:20:20.250
Okay, so from there
we're gonna keep going.

00:20:20.250 --> 00:20:22.667
Here we go, deep breath in.

00:20:22.667 --> 00:20:24.500
Exhale,
claw through the fingertips,

00:20:24.500 --> 00:20:25.625
anchor through the core.

00:20:25.625 --> 00:20:27.625
Bring the knees
up towards the chest.

00:20:29.375 --> 00:20:31.417
Now this time we
are gonna work to

00:20:31.417 --> 00:20:32.917
draw the shoulder
blades together.

00:20:32.917 --> 00:20:35.125
We've been here before so
we don't have to be scared.

00:20:35.125 --> 00:20:37.000
We're gonna draw the
shoulder blades together,

00:20:37.000 --> 00:20:39.792
really together,
hands come to the low back.

00:20:39.792 --> 00:20:41.291
Now keep breathing.

00:20:44.041 --> 00:20:48.000
Maybe with each breath you
find that your hands can come a

00:20:48.000 --> 00:20:51.708
little bit more on the back

00:20:51.708 --> 00:20:53.667
and maybe closer together.

00:20:53.667 --> 00:20:56.875
And then I want you to remember
my loving note of bringing

00:20:56.875 --> 00:20:58.458
energy to the hands.

00:20:58.458 --> 00:21:02.166
Bring energy to the hands,
bring energy to the fingertips.

00:21:02.166 --> 00:21:03.083
You got this.

00:21:04.000 --> 00:21:06.583
Great, from here if you need to
come out of the pose you can at

00:21:06.583 --> 00:21:09.458
any time, slow and with control.

00:21:09.458 --> 00:21:12.250
From here if you're ready
to go to the next bus stop,

00:21:12.250 --> 00:21:17.291
you're gonna take the toes
all the way over the head

00:21:17.291 --> 00:21:19.000
and begin to work
to straighten the legs.

00:21:19.000 --> 00:21:23.208
I really don't think the legs
will straighten right away.

00:21:23.208 --> 00:21:26.834
In which case you can
enjoy a bent knee Plow Pose.

00:21:26.834 --> 00:21:28.417
So we call this Plow Pose.

00:21:28.417 --> 00:21:29.625
Breathing deep.

00:21:33.500 --> 00:21:37.417
Chest is lifting up to the chin,
chin is lifting up to the sky.

00:21:38.583 --> 00:21:41.625
Just lots of awareness.
Lots of space.

00:21:41.625 --> 00:21:43.792
No pain in my neck.

00:21:44.667 --> 00:21:49.291
Big beautiful stretch
through the back body.

00:21:50.166 --> 00:21:51.375
The whole body.

00:21:53.208 --> 00:21:55.250
Deep breaths.

00:21:57.166 --> 00:21:59.792
So you're in your Plow Pose,
hopefully you're just watching.

00:21:59.792 --> 00:22:02.458
In your Plow Pose
and from here

00:22:03.625 --> 00:22:05.667
you can come back down,

00:22:05.667 --> 00:22:09.208
take a break, come back in or
from here you can work to get

00:22:09.208 --> 00:22:12.000
the shoulders closer together.

00:22:12.000 --> 00:22:13.583
You'll anchor navel to spine.

00:22:13.583 --> 00:22:15.208
Find that core connection and

00:22:15.208 --> 00:22:16.625
you're just gonna
lift one leg up.

00:22:16.625 --> 00:22:19.000
Don't even worry about it
getting straight or overhead.

00:22:19.000 --> 00:22:20.166
Just lift one leg up.

00:22:21.208 --> 00:22:22.583
Then you'll put it down.

00:22:23.542 --> 00:22:26.458
The other leg
just as we did before.

00:22:26.458 --> 00:22:27.917
Bent knee is okay.

00:22:27.917 --> 00:22:29.583
If the hamstrings
are super tight,

00:22:29.583 --> 00:22:32.083
you want to work to
find that connection,

00:22:32.083 --> 00:22:33.083
that follow through.

00:22:34.291 --> 00:22:36.917
From here after doing one leg
and then other you can take a

00:22:36.917 --> 00:22:40.708
break or if you're ready
you could take one leg up,

00:22:40.708 --> 00:22:43.458
find that core connection and
then take the other leg up to

00:22:43.458 --> 00:22:45.917
join it and you don't
have to worry about getting

00:22:45.917 --> 00:22:47.959
into that straight
line right away.

00:22:50.500 --> 00:22:52.625
Just take it step by step.

00:22:55.166 --> 00:22:57.834
Then make sure you're breathing,
breathing here and you're gonna

00:22:57.834 --> 00:23:00.291
try to create the same
connection of sit bone to the

00:23:00.291 --> 00:23:02.875
back of the knee that
you did in Bridge Pose.

00:23:04.333 --> 00:23:06.625
And then to come out
I'll do just one leg

00:23:06.625 --> 00:23:10.291
at a time to the Plow Pose.

00:23:11.542 --> 00:23:15.208
Bring the hands to the earth
claw through the fingertips and

00:23:15.208 --> 00:23:19.250
with control you're just gonna
go right back the way you came.

00:23:19.250 --> 00:23:22.458
And you can work
on a core roll down.

00:23:22.458 --> 00:23:25.500
I'm doing a little
vary awkward roll down

00:23:25.500 --> 00:23:26.792
just to protect my SI.

00:23:27.917 --> 00:23:31.166
Then when you get there,
pause, don't move.

00:23:31.166 --> 00:23:33.500
Feel the flush
of energy, of blood.

00:23:36.083 --> 00:23:40.333
Nice moment here to
pause and feel the effects.

00:23:47.000 --> 00:23:50.417
And then to counter
pose you'll roll to one side.

00:23:51.458 --> 00:23:53.834
You can move the blankets.

00:23:53.834 --> 00:23:56.291
We'll come right back down.

00:24:00.166 --> 00:24:01.875
We'll extend the legs out long.

00:24:01.875 --> 00:24:04.792
You're gonna walk the
hands underneath your bum.

00:24:04.792 --> 00:24:06.250
Yes.

00:24:06.250 --> 00:24:10.875
And this is a Fish version one.

00:24:10.875 --> 00:24:12.250
So you'll just start here.

00:24:12.250 --> 00:24:13.875
Squeeze, squeeze,
squeeze the legs together.

00:24:13.875 --> 00:24:15.000
Point the toes.

00:24:15.000 --> 00:24:16.875
Press, claw into the earth.

00:24:17.792 --> 00:24:18.959
Press hands into the earth and

00:24:18.959 --> 00:24:20.417
you'll draw the shoulder
blades together.

00:24:21.458 --> 00:24:22.625
Breathe deep.

00:24:23.667 --> 00:24:26.291
From here you could
inhale in, exhale,

00:24:26.291 --> 00:24:30.083
claw, connection to the
foundation always and from there

00:24:30.083 --> 00:24:31.917
you might lift the chest up.

00:24:31.917 --> 00:24:33.333
And then send your gaze forward,

00:24:33.333 --> 00:24:34.875
up and back
integrating the neck.

00:24:35.875 --> 00:24:36.834
Fish Pose.

00:24:38.083 --> 00:24:39.417
Don't worry about
lifting the legs here,

00:24:39.417 --> 00:24:41.875
this is just a counter
pose so breathe deep here.

00:24:42.625 --> 00:24:47.250
With an inhale feel
again the chest expansion.

00:24:47.250 --> 00:24:50.667
With an exhale draw
the navel in and release.

00:24:50.667 --> 00:24:55.208
Then from here you can take the
knees up towards the chest and

00:24:55.208 --> 00:24:59.083
rock around a little bit
and find what feels good.

00:24:59.083 --> 00:25:00.250
Okie doke.

00:25:00.250 --> 00:25:01.750
So we're gonna do
that one more time.

00:25:01.750 --> 00:25:04.875
I'm gonna talk you
through it so you can do it

00:25:04.875 --> 00:25:06.708
with the sound of my voice.

00:25:06.708 --> 00:25:10.583
Or, of course, you know your
home practice is beautiful

00:25:10.583 --> 00:25:13.959
because it's yours so you can
also pause the video and give it

00:25:13.959 --> 00:25:15.542
a try and then re-watch.

00:25:16.959 --> 00:25:20.792
So again, this is kind of a
clinic style meant to be fun and

00:25:20.792 --> 00:25:24.583
to just give you some good old
fashioned play time at home so

00:25:24.583 --> 00:25:26.208
don't be hard on yourself.

00:25:26.208 --> 00:25:30.375
Just enjoy and I can already
feel just the benefits of this

00:25:30.375 --> 00:25:31.625
posture just sitting here now.

00:25:31.625 --> 00:25:35.083
It's such a beautiful posture
and a really fun one to do once

00:25:35.083 --> 00:25:37.333
you know how to do it mindfully.

00:25:37.333 --> 00:25:39.708
So no neck pain, no
bruising in the neck, okay?

00:25:41.000 --> 00:25:43.000
Alright, so we're gonna
set the blankets up

00:25:43.000 --> 00:25:44.083
in the middle of the mat.

00:25:45.792 --> 00:25:48.000
We're gonna gently come down.

00:25:48.000 --> 00:25:50.125
Gingerly if
you're Adriene today.

00:25:50.125 --> 00:25:52.083
Yes. Cool.

00:25:53.708 --> 00:25:54.625
By the way, I'm good.

00:25:54.625 --> 00:25:56.542
I'm not injured, I'm just
being really mindful 'cause

00:25:56.542 --> 00:25:58.959
I have a little,
just a tiny little bruise.

00:25:58.959 --> 00:26:02.500
And hopefully me being
mindful will inspire you.

00:26:02.500 --> 00:26:03.875
So when you
come down on to your,

00:26:03.875 --> 00:26:05.125
to be mindful always.

00:26:05.125 --> 00:26:07.333
When you come down to your mat
remember to give yourself two to

00:26:07.333 --> 00:26:09.375
three inches before the edge.

00:26:10.250 --> 00:26:12.750
Before the edge and
then walk the heels up,

00:26:12.750 --> 00:26:14.959
find your nice
foundation for Bridge.

00:26:17.083 --> 00:26:20.875
If you're not ready to go
into shoulder stand today,

00:26:20.875 --> 00:26:25.333
Candle Pose, you can
just work on your Bridge here.

00:26:25.333 --> 00:26:27.959
You can feel out what it's like
to be on the blanket and you can

00:26:27.959 --> 00:26:29.667
work on Setu Bandhasana.

00:26:29.667 --> 00:26:31.792
So ground through the
feet and when you're ready,

00:26:31.792 --> 00:26:33.291
you're going
lift the hips up high.

00:26:33.291 --> 00:26:37.083
Bridge if you're doing Bridge
and if not you're gonna claw

00:26:37.083 --> 00:26:39.583
through the fingertips and
when you're ready draw

00:26:39.583 --> 00:26:41.875
the knees up towards the chest.

00:26:43.708 --> 00:26:46.125
Pause here.
Just get used to this.

00:26:46.125 --> 00:26:46.792
Breathing deep.

00:26:46.792 --> 00:26:49.750
Just catch your bum,
your hips wherever it is.

00:26:50.667 --> 00:26:55.083
Again, this is a beginner's
exploration so be kind.

00:26:55.625 --> 00:26:58.417
Be brave,
be mindful and be patient.

00:26:59.291 --> 00:27:00.917
Okay, from here, come back down.

00:27:01.667 --> 00:27:03.875
Oh wait, I guess
I can roll down.

00:27:05.542 --> 00:27:06.375
I got it.

00:27:09.000 --> 00:27:11.333
And then here we go
again when you're ready.

00:27:11.333 --> 00:27:13.792
Inhale in, exhale
navel draws to the spine.

00:27:13.792 --> 00:27:15.750
I press back up.

00:27:15.750 --> 00:27:17.750
Hands are gonna come behind.

00:27:17.750 --> 00:27:19.375
I'm gonna draw the
shoulder blades together,

00:27:19.375 --> 00:27:20.542
really together.

00:27:22.083 --> 00:27:23.125
Yeah.

00:27:24.417 --> 00:27:27.166
From here, maybe
I take Plow Pose.

00:27:27.166 --> 00:27:31.000
Drawing either the
knees by the ears or

00:27:31.000 --> 00:27:33.000
toes all the way overhead.

00:27:37.208 --> 00:27:38.333
Breathing deep.

00:27:42.041 --> 00:27:44.583
And then reconnect to your core.

00:27:44.583 --> 00:27:47.583
Hands on the back, you might
lift one leg up, just one.

00:27:49.083 --> 00:27:51.917
And then lower it and then
maybe lift the other leg up.

00:27:55.417 --> 00:27:56.625
And lower it.

00:27:57.792 --> 00:28:02.000
And then keeping
your focus on your breath.

00:28:02.000 --> 00:28:04.083
No need to look at the video.

00:28:04.083 --> 00:28:05.375
Take your time.

00:28:05.375 --> 00:28:09.291
Maybe you'll lift one
leg up and then the other.

00:28:16.208 --> 00:28:17.917
Breathing deep.

00:28:23.708 --> 00:28:26.792
Then slowly coming
back to Plow Pose.

00:28:26.792 --> 00:28:28.083
Take your time.

00:28:29.333 --> 00:28:31.625
And then rolling down.

00:28:31.625 --> 00:28:33.583
Fingertips
connecting to the earth.

00:28:33.583 --> 00:28:35.667
Try to stay
connected to your core.

00:28:35.667 --> 00:28:37.917
Rolling down nice and slow.

00:28:37.917 --> 00:28:39.250
Oh yeah.

00:28:40.792 --> 00:28:43.708
Beautiful and then ground
your feet and take a moment,

00:28:43.708 --> 00:28:45.667
pause, don't move, just feel.

00:28:51.250 --> 00:28:52.125
Awesome.

00:28:52.125 --> 00:28:56.000
Then you can either roll up from
here or slowly roll to one side.

00:28:56.000 --> 00:28:58.041
We'll take the blankets away.

00:28:58.041 --> 00:28:59.625
We'll come on to the back.

00:29:00.834 --> 00:29:03.291
We'll extend the legs out long.

00:29:05.417 --> 00:29:08.083
And then we'll bring the
hands underneath the bum.

00:29:10.667 --> 00:29:11.834
Squeeze the legs together.

00:29:11.834 --> 00:29:13.792
Draw the
shoulder blades together.

00:29:13.792 --> 00:29:15.667
Inhale, puff up
through the chest

00:29:15.667 --> 00:29:18.291
and you can just
stay here working.

00:29:18.291 --> 00:29:20.250
Or if you like, Fish Pose.

00:29:20.250 --> 00:29:21.708
Strong foundation here.

00:29:22.542 --> 00:29:25.250
Grounding through anything

00:29:25.250 --> 00:29:27.500
that's touching
the floor right now.

00:29:27.500 --> 00:29:30.917
And from there that's where you
effortlessly lift your chest

00:29:30.917 --> 00:29:32.291
and come on to the
ground with the head.

00:29:33.208 --> 00:29:34.125
Breathe.

00:29:41.834 --> 00:29:43.917
Then inhale.

00:29:43.917 --> 00:29:46.166
Use an exhale to
connect navel to spine.

00:29:46.166 --> 00:29:49.000
Slowly release. (sighs)

00:29:49.000 --> 00:29:51.208
From here you can hug
the knees into the chest and

00:29:51.208 --> 00:29:56.041
rock around and gently
finding what feels good.

00:30:01.625 --> 00:30:03.792
Alright, awesome work.

00:30:03.792 --> 00:30:07.041
After you've taken a couple
moments to find what feels good

00:30:07.041 --> 00:30:10.250
you can press back up
to a nice comfortable seat

00:30:10.250 --> 00:30:12.708
maybe on your cushion.

00:30:17.458 --> 00:30:20.125
Then when you're ready
bring the hands together

00:30:20.125 --> 00:30:22.333
and sit up nice and tall.

00:30:22.333 --> 00:30:25.166
Take a second to close
your eyes and just be still.

00:30:27.583 --> 00:30:29.792
Honoring your breath,
listening to your breath.

00:30:39.917 --> 00:30:42.125
Noticing how you feel.

00:30:46.875 --> 00:30:50.667
And choosing to always remember

00:30:52.000 --> 00:30:54.250
that your practice is about

00:30:55.667 --> 00:30:57.500
process and journey.

00:30:59.291 --> 00:31:00.792
And there's so much

00:31:02.375 --> 00:31:03.625
to be said for that.

00:31:03.625 --> 00:31:05.125
Brings so much hope

00:31:06.375 --> 00:31:09.542
to ones everyday
when we simply remember

00:31:10.375 --> 00:31:13.041
to focus on the process,
focus on the journey.

00:31:13.041 --> 00:31:14.792
Not the endpoint.

00:31:17.792 --> 00:31:20.333
Cool. Bring the
thumbs up to the third eye.

00:31:20.333 --> 00:31:25.000
Take a deep breath
in and on an exhale,

00:31:25.000 --> 00:31:26.083
we will bow.

00:31:27.959 --> 00:31:29.708
Take good care everyone.
Namaste.

00:31:31.458 --> 00:31:36.083
(gentle music)