WEBVTT

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- Hi everyone,
welcome to Yoga With Adriene.

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I'm Adriene and we
are here in London

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at the Adidas Brick Lane Studios
with a special practice

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to help you create space.

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Now the reminder here is
remember that your outer world

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often reflects your inner world
and vice versa so we're gonna

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work on creating space
today from the inside out.

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Hop into something
comfy and lets get started.

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(gentle music)

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Alright my friends, welcome.

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Let's begin in a nice,
comfortable seat.

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Let's come into a
criss-cross position. (chuckles)

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And let's just go a
little old school today,

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start by making some real space
by taking your hands to the

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glutes and just
moving the fleshy part

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of the buttocks aside
so you can really feel

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your sits bones
connect to the ground.

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And if you don't
feel them that's okay,

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it's just a little offering.

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Some people find it,
some people not so much.

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Just remember that this practice
is being shared by people all

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over the world so as always just
take what resonates with you,

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take what you need and leave
what you don't particularly in

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this practice as we

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attempt to create space
and of course

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by moving energy
and creating space we

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write a little invitation for

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new things to come in,
new opportunities,

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new joys, new sensations so just
to set the tone a little bit.

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So as you're ready go ahead
and relax your shoulders down.

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They tend to live
up here for most of us

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so just little goes a long way.

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A little consciousness as we
drop the shoulders down and then

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just as best you can try to keep
that awareness of the shoulders

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throughout the
duration of this session.

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Close your eyes or soften
your gaze down past your nose.

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We're gonna
align head over heart,

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heart over pelvis.
So whatever that means to you.

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You can kind of shift forward
and back a little bit or maybe

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it's just more
of a internal thing,

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a connection you make inside

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as you let go of
the day thus far.

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Politely put any
future agenda, to-do lists,

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anything that's in the future,
(sighs) politely put it on hold

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and as you bring your hands
to your heart space here

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take a deep breath in and
use your exhale to really just

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drop your pin down
here on the map.

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Allowing yourself
this time and space

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to be really present

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and focused on
the process, the sensation.

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Versus the product or the goal.

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Inviting a deeper
breath in as you're ready.

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And a longer exhale.

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And then doing your best to
just keep that cycle going.

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Deep, full breath in

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and long conscious exhale out.

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And again, just do your best

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but that's the name
of the game today.

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Keeping that conscious full
breath cycle going and when you

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lose track of it, the mind
begins to wander or whatever

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happens, it will happen it's
just a matter of how many times,

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just come back to that cycle.

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And do think of it as a
cycle in and out, in and out.

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One breath cycle
leading to the next.

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One present moment
or window opening

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or doorway
opening into the next.

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Okay, let's have some fun.
Deep breath in.

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Exhale to bow head to heart.

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We're here, we're doing this.

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Namaste.

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And then slowly
lifting the head back up,

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open your eyes and
we're gonna come forward on

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to all fours for spinal flexion.

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So as always, no
need to rush here.

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Enjoy every moment,
every minute,

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every cycle of breath
here on your mat today.

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It's valuable time
and I admire you,

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I commend you for
taking this time to be

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with your body and your breath.

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Let's synchronize the two,
let's marry the two,

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body and breath,
so inhale, drop the belly,

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nice and slow
here in the beginning.

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Open the chest.

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Tailbone goes up towards the sky
and we start to open up through

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the muscles of the neck.

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Open up through the
energy of the throat.

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(clears throat)

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What do you want
to say this season?

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What do you need?

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And then press away
from your yoga mat

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with your hands and feet.

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Take one more
deep breath in here.

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Lengthen through the crown.

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And then exhale nice and slow.

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Start this movement from your
tailbone as you travel all the

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way up through the spine.

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Again, slowing it down
today so chances are

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you know this little dance.

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You know this gesture but see
if you can slow it down today.

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When you reach the max, what
feels like the max of your

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Cat Pose, pause,

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and bring a deeper more fuller
breath cycle

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to the party.

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Shake the head
loose if you like here.

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And then again,
just notice if you started

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to collapse into
your foundation.

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See if you can press up and out,

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creating more space
in the upper back body.

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Cool beans, drop the belly,
here we go, nice and slow.

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Slow the train down.

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Inhaling, Cow Pose.

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Focusing on the sensation.

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The process as you exhale round
through the spine feeling the

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skin of the back
stretch, stretch,

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stretch, crown to the earth,
navel up towards the sky.

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And one more time,
just like this,

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nice, slow tempo inhale,
drop the belly,

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claw through the fingertips.

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Take 98% of the pressure out of

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your wrists by clawing through

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the fingertips actively and
then rounding through as

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you breathe out, crown to
the earth, navel to the sky.

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Lots of space,
big ol' stretch in the back.

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Alright now, inhale, come back
to center and now we're gonna

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just take the hips
for a little ride here.

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So you're gonna
bump the hips, hey yo! (laughs)

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Bump the hips to the
right first and then turn your

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gaze to look past
your left shoulder.

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Feel that space in
the left side body.

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Do not stop pressing into
your foundation so keep clawing

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through the fingertips.

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We're already creating a
fully body experience here.

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Come back to center.

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Keep clawing
through the fingertips.

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You're doing great, as you bump
the hips to the left turn thy

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gaze past thine shoulder.

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And then slowly back to center.

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Okay, so the journey continues.

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Now you're gonna take the hips

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and you're gonna create
a little bit of a figure 8.

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So you're gonna think
of your hip points

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guiding the way of
your sits bones.

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And if this is
a little too like, "What?"

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You're just gonna
draw circles with the hips.

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So maybe a
figure 8 coming forward,

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around, forward and back.

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And it might take a second
to get a little groove here.

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Just again, connecting mind
and body, brain and body.

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But you're gonna work to get a
little figure 8 here and you're

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gonna be challenged because your
foundation's gonna want to quit

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on you so keep pressing
into the tops of the feet.

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Keep pressing into the
tops of the fingertips.

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And again, if the figure 8 is,
you're just not getting it,

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you're gonna do
circles with the hips.

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One way and then the other.

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Alright, now you
have your hips into it,

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bring your breath back into it.

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And then when
you feel satisfied,

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bring the big toes together,
knees as wide as the mat.

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Let it all go,
send the hips back.

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Come up off the hands by digging
elbows into the earth and then

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just make sure your elbows are
in line with your shoulders.

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Most, like,

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95% will want to go out
'cause the shoulders are

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tight rather than in so get
them right in line with your

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shoulders and then,
yeah, you guessed it,

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walk the elbows forward,
bring the palms together,

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Namaste sharks fin.

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Melt your heart down.

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And once again,
notice the breath.

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So we have a big heart opener
here as you walk the elbows out

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and breathe fully.

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Opening up
through the shoulders.

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Breathing into your lats.

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Breathe in all four
sides of the torso really.

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And if you need to take a moment
here to rotate the wrist one way

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and then the other, you can.

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Soften the skin of the
forehead, close your eyes,

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take one more cycle
of breath in

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and out. (exhales loudly)

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And then releasing Namaste shark
fin and bringing the hands back

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to the earth
with a consciousness.

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So spread the fingertips wide.

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Here we go, inhale in.

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Exhale, pressing
in your foundation,

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into your foundation, sorry,
to come all the way back up.

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You're gonna walk the
knees back underneath the hips,

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curl the toes under,
with your breath so sync up,

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it doesn't matter which way just
move with your breath so when

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you're ready you can either
inhale up to Down Dog or inhale

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in and exhale up to Down Dog.

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Try to resist the
urge to just take my queue.

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I'm here to guide you

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and lead the way

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but listen to your breath,

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listen to your body and
that's how you really create

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some nice juicy space
whether it's mentally today,

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physically or a
little bit of both.

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Maybe emotionally leaving
some (clears throat)

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things had been
bothering you on the mat.

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So really use the
power tool of your breath.

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If you're not already,
take a second to

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stretch through the
backs of the legs,

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find your connection
through the fingertips.

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Peddle it out,
bending the knees.

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Nice and then anchor the left
heel down and inhale lift the

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right leg up high, just about

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to where the
hips can stay level.

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So if you went up
too high bring it down,

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turn your right toes down
and draw your navel in an up.

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Breathe deep here.

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And then exhale, lower
the right foot down, switch.

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Anchor right heel to the earth

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and inhale slide
the left leg up high.

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Again, hips level so if you went
really high here you might turn

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the left toes down
and just level it out.

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Think of placing a little teacup
right on top of the tailbone.

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(laughs) That's weird.

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Okay, one more breath,
you got it.

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Exhale lower left
leg down and here we go.

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We're gonna do criss-cross steps
so you're gonna cross the right

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foot over and then the left.

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Get light on the
fingertips as you keep walking.

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Journey all the way up
to the top of your mat.

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And we're gonna meet
in a nice Forward Fold.

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You get to choose,
feet hip-width apart or flush

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together so just
nice, conscious footing

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but listen to your body.

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Start to connect
with that intuition,

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that inner teacher
that tells you,

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"Oh, this is right for my body."

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And then you'll take a couple
breaths here again to find what

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feels good in your body.

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You might clasp the elbows,
rock gently side to side.

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I invite you to find a soft bend
in the knee and spread awareness

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through all four
corners of the feet.

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Maybe shake the
head a little yes, a little no.

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And then we'll release the arms,
bend the knees generously.

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Start to wake up
through the legs.

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Wake up those muscles.

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And then nice and
slow we'll roll it up.

00:11:58.750 --> 00:12:00.708
All the way to Mountain.

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When you arrive
take a deep breath in,

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lift your shoulders
actively up into your ears,

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lift, lift, lift, take a
deep breath in and then exhale.

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Take them back
and around and down.

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We'll do two
more just like that.

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Inhale, squeeze and
lift as you breathe in.

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Shoulders rise up to the ears
and then take them back

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and then slide them down.
One more, make it awesome.

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Here we go.
Big inhale, squeeze and lift.

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Try to touch your earlobes
and then take them back,

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open your heart,
slide 'em down, ah!

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Here we go, big inhale
to reach for the sky.

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Exhale, Forward Fold
all the way down.

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Inhale, create space.

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Lengthen the neck.

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So beautiful long neck
here as you halfway lift.

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And then exhale,
soften and fold.

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Awesome, from here
you're gonna inhale.

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Reach all the way
back up towards the sky.

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Stand up tall.
Big breath, big stretch.

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Exhale, bend the elbows.

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You're gonna interlace the
fingertips behind your back.

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Draw the knuckles down and away.

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Open through the chest.

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Take a deep breath in,
look up and then exhale,

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bend your knees, Forward
Fold all the way back down.

00:13:15.875 --> 00:13:19.333
Keep the fingertips interlaced,
inhale, halfway lift.

00:13:19.333 --> 00:13:22.792
Long neck,
soft bend in the knees.

00:13:22.792 --> 00:13:26.458
Exhale, fold, release the arms.

00:13:26.458 --> 00:13:28.583
Inhale, reach of the sky,
catch a wave.

00:13:28.583 --> 00:13:30.917
Big breath, big stretch.

00:13:30.917 --> 00:13:33.542
Exhale, bend the elbows,
interlace behind

00:13:33.542 --> 00:13:34.959
opposite thumb on top this time.

00:13:34.959 --> 00:13:36.708
So the one that
feels kinda funky.

00:13:36.708 --> 00:13:39.708
And then lift your chest,
look up, big breath.

00:13:39.708 --> 00:13:42.750
Exhale, lead with your
heart as you bend your knees,

00:13:42.750 --> 00:13:46.083
knuckles draw big rainbow up and
overhead as you Forward Fold.

00:13:47.166 --> 00:13:49.583
Halfway lift, here we go,
with the breath,

00:13:49.583 --> 00:13:52.708
inhale, find length.

00:13:52.708 --> 00:13:54.542
Exhale, soften,
release everything

00:13:54.542 --> 00:13:57.000
fingertips come to the earth.
Awesome work.

00:13:57.000 --> 00:13:59.875
From here you're gonna
step just the right toes back.

00:13:59.875 --> 00:14:02.125
We're gonna lower on to the
right knee and if you ever need

00:14:02.125 --> 00:14:04.458
to pad your knee, this goes for
this practice or any practice,

00:14:04.458 --> 00:14:07.583
you can just double up on
your mat or if you're on a towel

00:14:07.583 --> 00:14:10.542
double up on the towel to give
yourself a little cushioning.

00:14:11.917 --> 00:14:14.458
Great, then we're gonna inhale,
reach for the sky,

00:14:14.458 --> 00:14:15.708
power through that front leg.

00:14:15.708 --> 00:14:19.375
Get a big stretch in your front
hip flexor here on the right

00:14:19.375 --> 00:14:21.250
side and then pull
your left hip back.

00:14:21.250 --> 00:14:23.333
So we have a
little opposition going.

00:14:23.333 --> 00:14:25.125
Fingertips reach
up toward the sky.

00:14:25.125 --> 00:14:27.083
Deep breath in.

00:14:27.083 --> 00:14:29.166
Long breath out.

00:14:29.166 --> 00:14:31.583
Inhale, deep breath in.

00:14:31.583 --> 00:14:33.083
Exhale, bend the elbows.

00:14:33.083 --> 00:14:35.667
Interlace fingertips behind.

00:14:35.667 --> 00:14:37.000
Inhale, lift the heart.

00:14:37.000 --> 00:14:40.250
Big breath, big stretch,
maybe look up here.

00:14:40.250 --> 00:14:42.792
And then exhale to
let go of everything.

00:14:42.792 --> 00:14:44.291
Hands are gonna
come back to the earth.

00:14:44.291 --> 00:14:46.208
We're gonna lift the back knee.

00:14:46.208 --> 00:14:49.708
And on your next inhale,
big, open twist to the left.

00:14:49.708 --> 00:14:52.875
Big breath, big stretch.
Find length.

00:14:52.875 --> 00:14:55.500
And then exhale to bring
it all the way back down.

00:14:55.500 --> 00:14:57.375
Awesome, bend the back knee.

00:14:57.375 --> 00:14:58.917
Get a little groove
and you're gonna step

00:14:58.917 --> 00:15:00.208
the back foot up
to meet the front.

00:15:00.208 --> 00:15:03.291
You can take one big step or
baby steps the whole way up.

00:15:03.291 --> 00:15:05.667
Just take your time.

00:15:05.667 --> 00:15:07.125
Back to the Forward Fold.

00:15:08.500 --> 00:15:12.000
In your Forward Fold, use an
inhale to find halfway lift.

00:15:12.000 --> 00:15:13.875
Lengthen through the spine.

00:15:13.875 --> 00:15:16.750
Exhale, release everything,
fingertips come to the mat.

00:15:16.750 --> 00:15:19.708
This time we're gonna
step just the left toes back.

00:15:19.708 --> 00:15:21.291
Front knee over front ankle,
of course.

00:15:21.291 --> 00:15:23.875
Here we go,
lowering the back knee.

00:15:23.875 --> 00:15:27.125
Feeling that stretch through the
front of the left hip crease.

00:15:27.125 --> 00:15:29.917
Then pulling, actively pulling
your right hip crease back and

00:15:29.917 --> 00:15:31.500
that's where we'll lift from.

00:15:31.500 --> 00:15:33.333
Reaching fingertips
forward up and back.

00:15:33.333 --> 00:15:35.208
So strong legs here.

00:15:35.208 --> 00:15:36.458
Stay connected to your center.

00:15:36.458 --> 00:15:37.875
Draw the navel in and up.

00:15:39.083 --> 00:15:40.250
Creating space.

00:15:40.250 --> 00:15:42.375
You gotta bring those
cycles of breath

00:15:42.375 --> 00:15:44.500
in and out, in and out.

00:15:44.500 --> 00:15:47.041
Nice, then inhale,
carve a line with your nose.

00:15:47.041 --> 00:15:49.375
Look forward up and back,
big stretch.

00:15:49.375 --> 00:15:50.792
And then exhale,
bend the elbows,

00:15:50.792 --> 00:15:52.375
interlace the fingertips behind.

00:15:52.375 --> 00:15:54.041
Opposite thumb on top again.

00:15:54.041 --> 00:15:54.708
Here we go.

00:15:54.708 --> 00:15:57.708
Knuckles down and away as you
squeeze the inner thighs to the

00:15:57.708 --> 00:16:01.208
midline and slowly carve a
line with your nose to look up.

00:16:01.208 --> 00:16:03.625
Lift your chest, draw
the shoulder blades together.

00:16:03.625 --> 00:16:06.458
Take a deep breath in,
lengthen through the crown.

00:16:06.458 --> 00:16:08.125
And then exhale,
release everything.

00:16:08.125 --> 00:16:11.291
Awesome work.
We're gonna lift the back knee.

00:16:11.291 --> 00:16:12.333
Left hand to the earth.

00:16:12.333 --> 00:16:15.000
Big open twist with your breath
as you pull the right hip crease

00:16:15.000 --> 00:16:18.417
back, big inhale
to reach for the sky.

00:16:19.083 --> 00:16:22.542
And then big exhale to
bring it all the way back down.

00:16:22.542 --> 00:16:24.375
Soft bend in that back leg,
you got this.

00:16:24.375 --> 00:16:26.250
You're gonna step it up
either in one big step

00:16:26.250 --> 00:16:30.667
or as many steps as you like.
Forward Fold.

00:16:30.667 --> 00:16:32.542
Let the crown of the
head release to the earth.

00:16:32.542 --> 00:16:35.083
Bend your knees
generously to get a big,

00:16:35.083 --> 00:16:37.083
beautiful stretch
in the lower back.

00:16:38.792 --> 00:16:39.625
Awesome work.

00:16:39.625 --> 00:16:41.625
Inhale, halfway lift.

00:16:43.333 --> 00:16:46.166
Your version and
then exhale to fold.

00:16:47.208 --> 00:16:49.750
Root to rise here.
Spread the fingertips, inhale,

00:16:49.750 --> 00:16:52.000
reach the fingertips
forward, up and back.

00:16:52.000 --> 00:16:53.583
Press into all four
corners of the feet.

00:16:53.583 --> 00:16:55.500
Big Volcano Pose here as you

00:16:55.500 --> 00:16:57.208
take a big beach ball
up and overhead.

00:16:57.208 --> 00:16:59.667
So just spread your hands wide.

00:16:59.667 --> 00:17:01.750
Imagine you're
holding a big beach ball here.

00:17:01.750 --> 00:17:03.834
Then you're gonna take
your big beach ball up

00:17:03.834 --> 00:17:05.416
and bring it over to the left.

00:17:05.416 --> 00:17:07.959
Ground down through your heels

00:17:07.959 --> 00:17:10.040
and then all the way
back up to center.

00:17:10.040 --> 00:17:12.333
Keep that grounding through the
heels going as you take it all

00:17:12.333 --> 00:17:14.333
the way over to your right.

00:17:15.458 --> 00:17:17.625
Yes, then inhale
all the way back up.

00:17:17.625 --> 00:17:21.458
Palms come together and we bring
'em back down to the heart.

00:17:21.458 --> 00:17:23.791
Namaste. Awesome.

00:17:23.791 --> 00:17:25.416
So from here, stay standing.

00:17:25.416 --> 00:17:27.040
We're gonna slide
just the right toes back,

00:17:27.040 --> 00:17:28.500
all the way back.

00:17:28.500 --> 00:17:29.875
You're gonna turn
your right toes in

00:17:29.875 --> 00:17:31.500
so they're not going out.

00:17:31.500 --> 00:17:33.375
You're gonna turn them in
towards the front right corner

00:17:33.375 --> 00:17:36.583
of your mat and then
bend that front knee.

00:17:36.583 --> 00:17:38.959
Make sure you're not
on a tight rope here.

00:17:38.959 --> 00:17:41.083
No, give yourself lots of space.

00:17:41.083 --> 00:17:43.250
Think two parallel lines.

00:17:43.250 --> 00:17:45.917
Then don't worry about forcing
the hips to square to the front.

00:17:45.917 --> 00:17:48.250
For me this is a
little bit of a dated

00:17:49.333 --> 00:17:50.625
kind of dogmatic

00:17:50.625 --> 00:17:52.417
way of coming at Warrior I.

00:17:52.417 --> 00:17:54.667
So give yourself a lot
of space and let's work

00:17:54.667 --> 00:17:56.667
from the ground
up with sensation.

00:17:56.667 --> 00:17:59.125
So press into the
knife edge of your back foot.

00:17:59.125 --> 00:18:01.792
Take one hand to your belly
and one hand to your low back.

00:18:02.708 --> 00:18:05.041
Draw energy up from the
arches and then once again,

00:18:05.041 --> 00:18:06.792
just like we did in
that Crescent Lunge,

00:18:06.792 --> 00:18:09.458
feel that opening through the
left hip crease but then counter

00:18:09.458 --> 00:18:10.834
that by pulling, excuse me,

00:18:10.834 --> 00:18:13.417
opening through the right
hip crease and then counter that

00:18:13.417 --> 00:18:15.250
by pulling the
left hip crease back.

00:18:16.625 --> 00:18:19.959
Now keep traveling up through
the spine, nice and long.

00:18:19.959 --> 00:18:22.291
Finding that upward current of
energy through the front body,

00:18:22.291 --> 00:18:23.792
grounding through the back.

00:18:23.792 --> 00:18:24.750
And then when you're ready,

00:18:24.750 --> 00:18:26.458
send the fingertips
forward, up and back.

00:18:26.458 --> 00:18:28.959
Big Warrior I here.
Creating space.

00:18:29.667 --> 00:18:32.333
Pressing into the
knife edge of the back foot.

00:18:32.333 --> 00:18:36.291
Strong legs focusing
again on the process,

00:18:36.291 --> 00:18:38.291
on the feeling.

00:18:40.667 --> 00:18:44.041
Within the container, within the
structure take one more breath.

00:18:44.041 --> 00:18:46.834
If you like, maybe you carve a
line with the nose to look up.

00:18:46.834 --> 00:18:49.417
Press into the knife
edge of your back foot.

00:18:49.417 --> 00:18:51.291
Breathe deep, inhale.

00:18:51.291 --> 00:18:54.834
Exhale, hands come together
and back down to the heart.

00:18:54.834 --> 00:18:57.041
(whooshes)

00:18:57.041 --> 00:18:58.708
Awesome, now, check it out.

00:18:58.708 --> 00:19:00.834
From here you're gonna
straighten the front leg.

00:19:00.834 --> 00:19:04.917
We're gonna turn the left toes
in and we're gonna come to a

00:19:04.917 --> 00:19:06.750
nice, wide stance
in the side of the mat.

00:19:06.750 --> 00:19:08.458
You're gonna
parallel the feet now.

00:19:08.458 --> 00:19:11.417
Toes pointing forward,
maybe slightly turned in.

00:19:12.208 --> 00:19:14.417
Soft bend in the
knees and then here we go,

00:19:14.417 --> 00:19:15.083
take up space.

00:19:15.083 --> 00:19:18.375
You're gonna inhale, send
the fingertips out, Star Pose.

00:19:18.375 --> 00:19:21.291
Big stretch, big breath.

00:19:21.291 --> 00:19:22.375
And just take a moment here to

00:19:22.375 --> 00:19:24.458
relax your shoulders
and really feel this out.

00:19:24.458 --> 00:19:25.333
Whatever that means to you.

00:19:25.333 --> 00:19:26.166
Take up space.

00:19:26.166 --> 00:19:28.834
Maybe you've been kind of
shriveled up into a ball lately.

00:19:28.834 --> 00:19:31.083
That's why you
selected this video.

00:19:31.083 --> 00:19:32.834
Let's take up space.
You're worthy.

00:19:32.834 --> 00:19:33.750
You are worthy.

00:19:33.750 --> 00:19:36.583
In fact, maybe
quietly whisper to yourself,

00:19:36.583 --> 00:19:38.583
"I am worthy."

00:19:39.959 --> 00:19:41.417
And then soft
bend in the knees here.

00:19:41.417 --> 00:19:44.000
Inhale, stretch,
take up more space.

00:19:44.000 --> 00:19:46.792
Exhale, navel draws in so stay
connected to your center as you

00:19:46.792 --> 00:19:48.792
take something in your right
hand and you're gonna bring it

00:19:48.792 --> 00:19:50.959
all the way down
to your left toes.

00:19:50.959 --> 00:19:53.041
Left fingertips can go all
the way up towards the sky.

00:19:53.041 --> 00:19:54.834
Feel that big stretch here.

00:19:55.667 --> 00:19:56.959
Inhale in.

00:19:56.959 --> 00:19:59.917
Exhale all the way
back through center.

00:19:59.917 --> 00:20:02.125
On your next inhale, Star Pose.

00:20:02.125 --> 00:20:03.667
Big stretch, take up space.

00:20:03.667 --> 00:20:05.667
Quietly whisper, "I am worthy."

00:20:07.208 --> 00:20:09.417
And then capture something
in your left hand this time.

00:20:09.417 --> 00:20:10.333
So lots of space here.

00:20:10.333 --> 00:20:11.708
And take it all the way down.

00:20:11.708 --> 00:20:12.917
Cross it over.

00:20:12.917 --> 00:20:14.583
Bring it down
towards your right toes.

00:20:14.583 --> 00:20:16.417
Right fingertips can
reach up towards the sky.

00:20:16.417 --> 00:20:19.834
Feel that opening
through the hip sockets.

00:20:19.834 --> 00:20:22.000
Beautiful, inhale.

00:20:22.000 --> 00:20:24.875
Exhale, come all the
way back through center.

00:20:24.875 --> 00:20:26.417
Inhale, Star Pose.

00:20:26.417 --> 00:20:28.291
Big stretch, big breath.

00:20:29.917 --> 00:20:33.083
And exhale, right
fingertips to left toes.

00:20:35.291 --> 00:20:36.291
And now a little faster.

00:20:36.291 --> 00:20:38.000
Inhale, all the way up.

00:20:38.000 --> 00:20:40.792
Stay connected to your
center for that stability.

00:20:40.792 --> 00:20:42.834
And exhale all the way down,
cross it over.

00:20:44.917 --> 00:20:46.083
Inhale all the way up.

00:20:46.083 --> 00:20:47.667
Spread your fingertips.

00:20:47.667 --> 00:20:49.750
Keep the foundation, the
integrity in your legs and

00:20:49.750 --> 00:20:51.834
your feet and then
all the way down.

00:20:53.333 --> 00:20:55.917
And then all the
way back up, Star Pose.

00:20:56.750 --> 00:20:58.750
Own it and then
all the way down, last one.

00:21:00.667 --> 00:21:03.500
Great, all the way up,
Star Pose.

00:21:04.458 --> 00:21:07.125
Then palms come together as
you breathe in and then exhale,

00:21:07.125 --> 00:21:08.959
shimmy it all the
way back to center.

00:21:08.959 --> 00:21:10.959
Turn the left toes
back towards the front,

00:21:10.959 --> 00:21:12.458
right toes back in.

00:21:12.458 --> 00:21:14.083
You're gonna do just like we
did in that Crescent Lunge.

00:21:14.083 --> 00:21:15.041
You're just
gonna bend your knees,

00:21:15.041 --> 00:21:17.083
find a little buoyancy,
a little fun

00:21:17.083 --> 00:21:18.667
and then bring it
all the way back up.

00:21:18.667 --> 00:21:20.959
You can take one big
step or multiple steps.

00:21:22.625 --> 00:21:24.000
Here we go, inhale in,

00:21:25.417 --> 00:21:27.542
exhale out.

00:21:27.542 --> 00:21:29.250
Nice and easy, shifting your
weight to your right foot.

00:21:29.250 --> 00:21:30.708
You're gonna step
the left toes back.

00:21:30.708 --> 00:21:31.542
Same thing.

00:21:31.542 --> 00:21:33.917
Make sure those left
back toes are turned in.

00:21:34.834 --> 00:21:39.000
This is gonna translate to the
top of the pose so if your toes

00:21:39.000 --> 00:21:40.583
are turned out and you're
trying to square your hips,

00:21:40.583 --> 00:21:43.250
it's gonna make it
utterly impossible.

00:21:43.250 --> 00:21:45.667
So turn your left
toes in so your shin,

00:21:45.667 --> 00:21:48.542
your knee, your thigh bone, your
femur that all connects to that

00:21:48.542 --> 00:21:51.333
hip socket can
move in a direction

00:21:51.333 --> 00:21:53.125
in a way that serves you.

00:21:53.125 --> 00:21:54.458
Front knee over front ankle.

00:21:54.458 --> 00:21:56.250
Take one hand to the belly,
one hand to the back.

00:21:56.250 --> 00:21:57.500
Just feel this out.

00:21:57.500 --> 00:22:00.708
You should be able to feel a
lot of power in that back leg.

00:22:01.708 --> 00:22:03.667
Virabhadrasana I.

00:22:03.667 --> 00:22:06.375
The lost warrior
as I like to call it.

00:22:06.375 --> 00:22:08.583
Feel like nobody's
doing Warrior I any more.

00:22:09.875 --> 00:22:11.792
But it's good stuff.
Here we go.

00:22:11.792 --> 00:22:13.291
Pressing into the
knife edge of the back foot.

00:22:13.291 --> 00:22:16.291
We're slowing this down just so
we can feel the sensation of the

00:22:16.291 --> 00:22:20.375
legs and then make our
way toward reaching the arms

00:22:20.375 --> 00:22:22.542
forward, up and back
whenever you're ready.

00:22:22.542 --> 00:22:23.417
And as you reach up,

00:22:23.417 --> 00:22:26.250
see if you can feel
left inner thigh engage.

00:22:26.250 --> 00:22:27.834
Just do your best.

00:22:30.792 --> 00:22:33.542
Breathing deep here.

00:22:33.542 --> 00:22:36.417
Pulling the right hip crease
back so you feel that opening

00:22:36.417 --> 00:22:38.125
through the left hip crease.

00:22:38.125 --> 00:22:40.708
Lengthening tailbone down.

00:22:40.708 --> 00:22:43.458
Make sure you can
see your front big toe.

00:22:44.959 --> 00:22:46.333
And then if
you're feeling brave,

00:22:46.333 --> 00:22:47.792
squeeze inner thighs together.

00:22:47.792 --> 00:22:49.625
Inhale, carve a
line with the nose,

00:22:49.625 --> 00:22:52.750
look up but keep pressing into
the knife edge of the back foot.

00:22:53.667 --> 00:22:55.875
Yes and then
palms come together,

00:22:55.875 --> 00:22:58.000
reach and back
down to the heart.

00:22:58.000 --> 00:23:01.166
Namaste.

00:23:01.166 --> 00:23:03.750
'Kay, pivot on the
back foot, back foot.

00:23:03.750 --> 00:23:05.708
Got into it.
Soft bend in the knees.

00:23:05.708 --> 00:23:08.625
We're just gonna step the
back foot up to meet the front.

00:23:08.625 --> 00:23:09.917
Nice work, here we go.

00:23:09.917 --> 00:23:11.750
Fingertips are
gonna go down to come up.

00:23:11.750 --> 00:23:14.667
Last big breath, big
stretch here in Volcano.

00:23:14.667 --> 00:23:16.417
Take your big beach
ball up and overhead,

00:23:16.417 --> 00:23:19.583
maybe a slight back bend here
as you look up towards the sky.

00:23:19.583 --> 00:23:22.083
And then exhale,
take it all the way down.

00:23:22.083 --> 00:23:23.625
Forward Fold.

00:23:23.625 --> 00:23:25.208
Inhale, halfway lift.

00:23:26.417 --> 00:23:27.875
Exhale, soften and bow.

00:23:27.875 --> 00:23:29.583
Bend your knees.
Plant your palms.

00:23:29.583 --> 00:23:30.917
Step one foot back
and then the other.

00:23:30.917 --> 00:23:33.583
Our one and only
Plank Pose so don't shy away.

00:23:33.583 --> 00:23:36.875
Again, take up space,
press away from your yoga mat.

00:23:36.875 --> 00:23:37.917
Tendency here is for the

00:23:37.917 --> 00:23:39.500
shoulder blades
to collapse here.

00:23:39.500 --> 00:23:42.750
I can't even do it anymore but
we want to lift our heart space

00:23:42.750 --> 00:23:44.208
up between our shoulder blades.

00:23:44.208 --> 00:23:46.250
Let them go left to right,
create lots of space.

00:23:46.250 --> 00:23:49.000
It feels like a little doming
effect in the upper back body.

00:23:49.792 --> 00:23:52.875
We're here for three, two,
take your hips up and back,

00:23:52.875 --> 00:23:54.458
Downward Dog on the one.

00:23:54.458 --> 00:23:57.208
Right away, inhale,
lift your right leg up high.

00:23:57.208 --> 00:23:58.625
This time exhale,
bend your knee.

00:23:58.625 --> 00:24:01.875
You're gonna draw big
circles with your right knee.

00:24:02.500 --> 00:24:04.667
Opening up
through the hip of course.

00:24:04.667 --> 00:24:07.375
Pressing evenly
between both palms.

00:24:07.375 --> 00:24:10.542
Building strength
in the upper body, the arms.

00:24:10.542 --> 00:24:12.834
Building stability
in the shoulders.

00:24:13.750 --> 00:24:15.708
Building strength in
the abdominal wall

00:24:15.708 --> 00:24:16.917
as you reverse your circle.

00:24:16.917 --> 00:24:18.917
You got this.
Keep breathing.

00:24:21.208 --> 00:24:22.083
Awesome work.

00:24:22.083 --> 00:24:24.250
Then lower the right foot down,
switch to the left.

00:24:24.250 --> 00:24:26.375
Inhale, slide it up,
claw through the fingertips.

00:24:26.375 --> 00:24:27.917
You got this.

00:24:27.917 --> 00:24:29.917
Exhale, bend your
left knee, same thing.

00:24:29.917 --> 00:24:32.125
Big circles with the left knee.

00:24:32.125 --> 00:24:33.625
Opening through the hip.

00:24:34.250 --> 00:24:36.208
Keeping the
shoulders in alignment

00:24:36.208 --> 00:24:38.667
so they're in line in space.

00:24:38.667 --> 00:24:41.041
One's not coming
up over the other.

00:24:41.041 --> 00:24:43.458
But try to keep them
in the same line

00:24:43.458 --> 00:24:45.834
pressing into both
palms evenly helps.

00:24:45.834 --> 00:24:48.208
Reverse your circle here
as you connect to your core,

00:24:48.208 --> 00:24:51.583
you got this.
Breathing deep.

00:24:51.583 --> 00:24:54.625
Awesome and then
slowly releasing it down.

00:24:54.625 --> 00:24:56.417
We'll lower to the knees.

00:24:56.417 --> 00:24:59.333
Inhale, exhale,
paint your yoga mat.

00:24:59.333 --> 00:25:02.250
You're gonna drag your
hands all the way back.

00:25:02.250 --> 00:25:04.959
Lift the corners of the mouth
just slightly as you flick away

00:25:04.959 --> 00:25:06.500
anything that's no
longer serving you.

00:25:06.500 --> 00:25:07.959
Just cleansing it out.

00:25:09.000 --> 00:25:10.125
Creating space

00:25:10.875 --> 00:25:14.417
for the new joy, 
new opportunity,

00:25:15.542 --> 00:25:20.083
new wave of self love and care.

00:25:20.083 --> 00:25:24.250
And then when
you're ready Balasana.

00:25:24.250 --> 00:25:28.125
Child's Pose.
Melting your heart down.

00:25:28.125 --> 00:25:30.041
If this shape is
not a relaxation,

00:25:30.041 --> 00:25:32.250
not a good pose for you to end
in then you're just gonna come

00:25:32.250 --> 00:25:34.083
to a nice, comfortable seat
which is where we'll meet in

00:25:34.083 --> 00:25:35.583
just a moment.

00:25:35.583 --> 00:25:37.917
But if you feel
comfortable here,

00:25:37.917 --> 00:25:40.375
close your eyes,
relax your shoulders.

00:25:40.375 --> 00:25:43.375
And whatever
shape you choose here,

00:25:43.375 --> 00:25:48.166
start to allow your breath to
just return to a natural rhythm,

00:25:48.166 --> 00:25:50.166
natural ebb and flow.

00:25:52.333 --> 00:25:56.291
And as you allow your breath
to just return to it's natural

00:25:56.291 --> 00:26:00.917
rhythm and flow, see if you
can identify any spots where you

00:26:00.917 --> 00:26:03.542
might be holding or gripping.

00:26:03.542 --> 00:26:05.625
Either quite
literally physically

00:26:05.625 --> 00:26:09.166
or just even energetically,
whatever that means to you.

00:26:09.166 --> 00:26:14.041
What are you holding on to that
you might be able to release,

00:26:14.041 --> 00:26:16.542
free up some more space for?

00:26:27.792 --> 00:26:30.625
Nice work today.
Take a deep breath in.

00:26:31.792 --> 00:26:33.500
As you exhale, open your eyes.

00:26:33.500 --> 00:26:37.500
You can use your hands to
slowly help press back up.

00:26:37.500 --> 00:26:40.708
Then we're gonna come
to nice, easy seated posture

00:26:40.708 --> 00:26:42.291
to close out the practice.

00:26:42.291 --> 00:26:45.750
Hopefully meeting everybody
in a nice, comfortable seat.

00:26:47.291 --> 00:26:49.625
Take the hands
together at the heart.

00:26:49.625 --> 00:26:50.750
Sit up nice and tall.

00:26:50.750 --> 00:26:52.750
Inhale lots of love in.

00:26:54.875 --> 00:26:57.500
Then relax the shoulders as
you breath lots of love out.

00:26:57.500 --> 00:26:59.667
Then remember that if you don't
have time to get on the mat

00:26:59.667 --> 00:27:02.875
everyday or your don't always
get your you time in and instead

00:27:02.875 --> 00:27:06.208
of creating more stress around,
"I didn't get what I need," just

00:27:06.208 --> 00:27:08.792
remember that you can always
use the big inhale

00:27:10.291 --> 00:27:12.917
and the long exhale
to relax the shoulders down.

00:27:14.083 --> 00:27:16.583
Any time of day, anywhere.

00:27:17.834 --> 00:27:21.959
Nice and easy, just a big inhale
and a conscious exhale to relax

00:27:21.959 --> 00:27:24.792
the shoulders down
and maybe lift the heart.

00:27:32.667 --> 00:27:35.000
Take one more quiet breath.

00:27:35.000 --> 00:27:36.333
Just feeling it out.

00:27:36.333 --> 00:27:38.708
Noticing how you feel,
paying attention.

00:27:43.792 --> 00:27:45.458
And then when you're ready,
we'll bring the thumbs right up

00:27:45.458 --> 00:27:47.291
to the third eye.

00:27:47.291 --> 00:27:49.208
Take one more
final deep breath in.

00:27:49.208 --> 00:27:51.708
All together, people
all around the world.

00:27:53.458 --> 00:27:55.458
Awesome and use
your exhale to bow.

00:28:01.417 --> 00:28:02.625
Thanks everyone.

00:28:02.625 --> 00:28:05.041
Tell us how you're feeling in
the comments section down below.

00:28:05.041 --> 00:28:07.875
If you haven't already,
subscribe to the YouTube channel

00:28:07.875 --> 00:28:11.083
so that we can keep this
free yoga going for everyone.

00:28:11.083 --> 00:28:12.000
I love you so much.

00:28:12.000 --> 00:28:14.083
I hope you have an amazing day.

00:28:14.083 --> 00:28:15.959
Namaste.

00:28:15.959 --> 00:28:20.125
(gentle music)