WEBVTT

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- Gallop a pace you
fiery footed steeds.

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Welcome to Yoga With Adriene.

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I'm Adriene and this is Benji
and we have a huge request.

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Yoga for Equestrians,
for riders.

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We're really stoked to provide
this video today after so many

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requests but it's not just gonna
be great for equestrians or

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horse riders, it's gonna
be great for everyone.

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Whether you're fallen off the
wagon and maybe you want to get

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back on the yoga horse or you're
just a human in modern day world

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who could benefit
from some core connection,

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some love for your lower
back, your legs and the psoas.

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So hop into something
comfy and let's get started.

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(gentle music)

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Okay my friends,
let's begin on the ground today.

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Take your time
getting down to the ground.

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And when you get there just take
a deep breath in and acknowledge

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that, ah, you've
selected this video,

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you've done right by yourself

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and the main goal for this

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practice is to find
your way to feeling good,

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whatever that is today.

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So just an
acknowledgement of like,

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"Okay, I'm doing this," as
you come down to the ground.

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And you're gonna
bring your feet to the earth

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and hug your elbows in.

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Hands are gonna come up here and
we're gonna ground through the

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feet and nice and
easy you're gonna inhale.

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Just slowly ground through the
feet and peel the hips up high.

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Torso slides between
the hands here just a bit.

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And then on an exhale
you're gonna bring it down.

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And again, inhale,
lifting the hips up,

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grounding through the feet.

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Massaging through
the upper back body

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and exhaling.

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Slowly lowering the hips down.

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And then inhaling, lifting,

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tailbone lifting hips

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and exhaling all the way down.

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Now this next one we're
gonna massage through the spine.

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So you're going to inhale,
lift the hip points.

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Reach the fingertips
all the way up and back.

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Big stretch, shins
forward and then exhale.

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You're gonna massage, massage,
massage the spine as you slowly

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lower down, reaching
fingertips towards the sky.

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Cool, let's do
that one more time

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so you can really feel it out.

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Inhale, ground through the feet.

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Reach it up, lift it up.

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Big breaths here.

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And then on an exhale
slowly making your way down.

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You should be able to feel your
spine pressing into the earth.

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Should feel good and you can
reach the fingertips up a little

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higher to exaggerate
this connection to the earth.

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Should feel good.

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And lower down.
Okay, let's do one more.

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What the hey?
Reaching it up. (chuckles)

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Taking a deep breath in.

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And this is not about
a static motion, right?

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This is kind of an
ongoing full body thing.

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So really feel it out.

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See if you can really feel

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that compression
of the spine as you

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slowly lower down,
fingertips reaching for the sky.

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Awesome.
And then slowly release.

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Cool, from here we're gonna
scoop the tailbone up so the

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lower back is nice
and flush with the mat.

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Then we'll
interlace the fingertips,

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bring them behind the head and
start to immediately open up

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through the shoulder girdle
(clicks tongue)

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and through the chest.

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Now you gotta bring the breath.
Breath control is key.

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So big inhales
and long exhales here.

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Breathing into your lungs.

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Feeling the chest expand here.

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And then you can, of course,
I invite this a lot so a lot of

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you already know but in case
you're new to the community,

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you can extend your thumbs here
and also use this moment to just

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give yourself a little massage.

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Press the thumbs firmly
into the base of the neck.

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Top of the neck,
the base of the head, atlas.

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Keep breathing,
stretching through the pecs.

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And then reconnect
lower back to the earth.

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It might have come
up just a bit so

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again just like my friends

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who are riders
we're having to multitask.

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We're having to be mindful and
aware and activate more than one

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thing at once so this
practice invites you to do that

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as most of our yoga does.

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So as you continue
to pin the elbows down,

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breathe into all
four sides of the chest.

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Big, big, big
breaths in and out.

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Reconnect lower back to the mat.

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Okay and then once you
have all of this set up,

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you're gonna try to
maintain it and slowly,

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one leg at a time,
lift the knees up high.

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Shins parallel to the ceiling.

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Welcome Benji everybody!

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Welcome.

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And then check in
with your low back again.

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So be really mindful.

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And then just test it out.

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The knees might come really
forward here so you're going to

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test it out by
drawing knees out just a bit.

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And you'll know when you
kind of feel your core unwind,

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so just find a nice
spot here to work today.

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And then in time you'll be
able to get your knees right

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underneath, excuse me, right
over your hip points and still

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keep the low back down.

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So just notice
where you are today.

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We're gonna light up the core.

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Inhale in, exhale, maintain all
of this beautiful action you've

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created and lift the chin up.

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Not in like a crunch
but up towards the ceiling.

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Great, take a deep breath
here again wherever

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you are in your breath cycle.

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And a long breath out.

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And as you breathe out,
re-establish navel to spine,

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lower back to earth.

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One more time, big inhale.

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We're holding here, elbows wide.

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And exhale, re-establish.

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Low ribs hug in, we
scoop the tailbone up.

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And one more time,
you're doing great.

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Strong static hold here.

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Neck is nice and long.
nhale in.

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And exhale out.

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Great, just lower the
head and the neck

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but keep the knees lifted,
core still turned on, baby.

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Whoa. (chuckles)

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Okay, so option to keep the head
down if the low back is fussy

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that might be a good
option for you or lifted.

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We're gonna slowly just tap the
right toes down on the earth

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and then bring it up.

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Left toes down on the
earth and bring it back up.

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Keep it going.

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Nice, fancy trot here.

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You can point the toes.
(chuckles)

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Breathing deep.

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We're lighting up now the full
length of the abdominal wall.

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The neck is nice and long.

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My elbows are starting to
come in so check your elbows,

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nice and wide.
Breathing deep.

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You're doing awesome.

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Let's do two more
on each side, you got it.

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Face is calm.

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Breath is nice and full.

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Awesome and then
after your cycle of two,

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you're gonna slowly
lower the feet down.

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You're gonna release the
hands, bring them to the belly.

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Clockwise circle
here just to check in.

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Ah, yes.

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Beautiful, then from
here we're gonna lift

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just the right leg up.

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Cross the right ankle
over the top of the left thigh.

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Take your right fingertips,
thread the needle here.

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We're gonna lift off with the
left leg and we're gonna check

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in, ah, with a reclined,
ooh yeah,

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One-Legged Pigeon.
(laughs)

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So be mindful here,
keep up with the breath.

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You have to be responsible

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for your body and
the best way to be

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responsible for your body,
I believe with at home yoga,

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is by prioritizing the breath.

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So take a moment here to
activate through your feet

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and

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bring the lower
back back to the earth.

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My feet are cold.

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And then option here
to stay here or inhale in.

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Exhale, peel the nose
up towards your right shin.

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We're here for
a static hold, breathing.

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Creating flexibility
in the spine.

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Opening up through
the hip, low back.

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Nice and then slowly release.

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Check it out,
right foot's gonna continue

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to cross over the left leg.

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Beautiful and then nice and easy
you're gonna take your knees

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over towards the
left side of your mat.

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Hands are gonna rest on
your right side body, right rib.

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Take a deep breath in here.

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If you want to do
another variation with arms,

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of course you're welcome to.

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Breathing deep.

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Awesome and then from your
core activate abdominal wall.

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That's what brings you
all the way back to center

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and we're gonna switch.

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So left leg kicks up.

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Just let the blood flow opposite
direction and then we'll cross

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the left ankle over the right
and lift up off the right leg.

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Thread the needle, activate
through the feet

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and breathe.

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Low back's connected.

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Core is turned on even here.
(clicks tongue)

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Breathing, breathing, breathin

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gand then stay here if you're at

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a nice place, if you've
met your appropriate edge,

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stay here.

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Otherwise, inhale in, exhale,
navel draws down to the spine

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and we peel the nose
towards the left shin.

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Stay soft in the neck here.

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Soft in the face.

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Shoulders grounding down.

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Holding, breathing.

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And then inhale in, scoop the
tailbone up and then exhale to

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slowly release down.

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Right foot comes to the earth.

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We continue to cross over with
the left leg and Supine Twist.

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So legs, knees
over to the right here.

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Hands come to rest
gently on the left rib

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and we breathe again.

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Great, then inhale in.

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Use your exhale to
connect to your center,

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always moving from center.

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Come back through and
we're gonna come on

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to to our left side.

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We're gonna press all the way up

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and continue all the way
through on to all fours.

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Spread the fingertips wide.

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Come to Tabletop Position.

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Inhale to drop the belly,
open the chest.

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Exhale to round through,
chin to chest.

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Continuing inhale,
drop the belly.

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Exhale, rounding through.

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Inhale to Tabletop Position.

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Exhale, re-establish,
press in the yoga mat.

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Draw your navel up.

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Strong and connected
through your center.

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Cool, then from here you're
gonna slowly kick the right foot

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up and then we're gonna
continue all the way up

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and around
creating a big circle.

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So you're drawing a big
circle with the knee here.

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One way.

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And then once
you've establish one way,

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take it in the
reverse direction.

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Hey buddy. Benji, come here.
(mimics kisses)

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And then bring it all the
way down and we'll switch.

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Slowly kicking left foot up.

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Connecting to the core
and then drawing a big circle.

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There may be a tendency here for

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the neck to kind
of drop off, guys.

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Lengthen through your crown.

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Create a full body experience.

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Find that posture, that
connection from crown to tail.

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For any equestrians out there
you know this is important and

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in yoga we call it Dunda

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or Shashuna, this midline.

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After you've established
going in one circle direction,

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go in the other direction.

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Reconnect with your breath.

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Yes, and then slowly lower down.

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Take the knees super wide.

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Toes in towards the middle.

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Send the hips back,
reach it forward,

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forward Extended Child's Pose.

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Melt your heart down and
then bring the palms together

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and up and overhead.

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Walk the elbows,
yep, all the way out

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and come into a variation

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on Extended Child's Pose.

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Find your breath here.

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You can rotate the
wrists here if it feels good.

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And then taking
a deep breath in.

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Once again, using your exhale to
connect to your center and come

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all the way up and through.

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Walk the knees
underneath the chest.

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Oh, no, underneath the hips.
(laughs)

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And when you're ready,
curl the toes under and

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peel the hips up high
for Downward Dog.

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So in your Downward Dog,
especially for this first one,

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especially for this first one...

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Sorry guys, I'm a pro but I did
take an allergy medicine today.

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So (laughs) you can kinda tell.

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(laughs) See?

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In your Downward Dog, you're in
Downward Dog right now going,

00:13:57.792 --> 00:13:59.750
"Adriene, what the
hell are you saying?"

00:13:59.750 --> 00:14:01.291
In your Downward Dog, my loves,

00:14:01.291 --> 00:14:02.708
bend your knees,
basically. (laughs)

00:14:03.875 --> 00:14:05.792
So I know we always
say that but really today,

00:14:05.792 --> 00:14:08.500
especially on this first one,
bend your knees so we can start

00:14:08.500 --> 00:14:11.750
to really feel
this through the hips,

00:14:11.750 --> 00:14:12.917
through the low back.

00:14:13.917 --> 00:14:15.834
And then reconnect
with your center.

00:14:17.333 --> 00:14:18.667
Via the breath.

00:14:22.583 --> 00:14:24.041
And then when
you're ready, inhale,

00:14:24.041 --> 00:14:25.708
lift the right leg up high.

00:14:25.708 --> 00:14:27.750
And exhale, bring
it all the way through.

00:14:27.750 --> 00:14:30.291
Let your right knee
hover for just a second.

00:14:30.291 --> 00:14:32.792
Lighting a little
fire in your core.

00:14:32.792 --> 00:14:34.750
Sweet and then step the
right foot all the way up.

00:14:34.750 --> 00:14:37.041
If you need to use your leg,
excuse me,

00:14:37.041 --> 00:14:39.250
your arm to move
the leg, ooh, do it.

00:14:40.875 --> 00:14:44.834
Then we'll get front knee over
front ankle and we'll walk the

00:14:44.834 --> 00:14:46.333
left knee back just a bit.

00:14:46.333 --> 00:14:49.583
So we're a little bit
exaggerating this today

00:14:49.583 --> 00:14:51.333
in particular for
this practice so

00:14:51.333 --> 00:14:54.291
that we can tap
into that beautiful

00:14:55.500 --> 00:14:56.792
psoas muscle.

00:14:58.917 --> 00:15:00.917
So again, just in case
you missed that action,

00:15:00.917 --> 00:15:02.291
we're walking the knee back.

00:15:02.291 --> 00:15:04.917
We're actively
walking the left knee back.

00:15:07.000 --> 00:15:09.583
And then your
body's talking so listen.

00:15:10.375 --> 00:15:11.792
Breathe deep.

00:15:11.792 --> 00:15:15.542
If you've maybe cultivated a
little tension in the shoulders,

00:15:15.542 --> 00:15:17.875
can you relax
the shoulders down?

00:15:17.875 --> 00:15:20.375
If you notice that you're
gripping through your right toes

00:15:20.375 --> 00:15:22.375
can you spread awareness
through your right foot?

00:15:25.250 --> 00:15:27.250
Take one more breath here.

00:15:27.250 --> 00:15:30.750
And then on an exhale you're
gonna press into the top of your

00:15:30.750 --> 00:15:33.250
right foot and
imagine this being

00:15:33.250 --> 00:15:37.250
the root of the posture.

00:15:37.250 --> 00:15:39.625
So almost like, even though
you're foot's in the opposite

00:15:39.625 --> 00:15:40.708
direction in a stirrup,

00:15:40.708 --> 00:15:43.625
there's this connection
down as you lift up.

00:15:43.625 --> 00:15:47.375
So instead of just lifting up
from your core or your hips,

00:15:47.375 --> 00:15:50.250
you're pressing into
the left foot firmly.

00:15:50.250 --> 00:15:52.333
And that's what lifts you up.

00:15:53.750 --> 00:15:56.875
Great, and then hands can
come to the waistline here.

00:15:56.875 --> 00:16:00.166
Or if it's feeling
okay in your practice today,

00:16:00.166 --> 00:16:03.375
maybe take the
fingertips forward, up and back.

00:16:03.375 --> 00:16:07.250
Allowing the hips, letting
the hips lean in to the posture

00:16:07.250 --> 00:16:08.792
while still keeping that

00:16:08.792 --> 00:16:11.333
connection to
your center, your core.

00:16:14.000 --> 00:16:15.500
Take one more breath here.

00:16:15.500 --> 00:16:17.708
Gently pull the
right hip crease back.

00:16:19.125 --> 00:16:21.708
And then slowly,
slow release here.

00:16:21.708 --> 00:16:26.041
So slow release as you melt your
heart towards your right knee

00:16:26.875 --> 00:16:29.083
and fingertips to the earth.

00:16:29.083 --> 00:16:29.792
Awesome.

00:16:29.792 --> 00:16:32.250
From here you're gonna take your
right hand around to meet your

00:16:32.250 --> 00:16:34.834
left and you're gonna open
up through your right leg

00:16:34.834 --> 00:16:36.792
for a Lizard variation.

00:16:36.792 --> 00:16:38.834
Breathe deep,
these are big stretches.

00:16:38.834 --> 00:16:41.917
They require your full
attention and your full,

00:16:41.917 --> 00:16:43.166
full conscious breath.

00:16:45.542 --> 00:16:46.750
Breathe.

00:16:48.625 --> 00:16:51.375
If you have an active practice
already and you think it would

00:16:51.375 --> 00:16:53.208
feel good you can
curl the toes under,

00:16:53.208 --> 00:16:55.834
lift that left knee and
reach the left heel back.

00:16:55.834 --> 00:16:57.917
Otherwise, stay nice and low.

00:17:00.500 --> 00:17:02.166
You're doing great,
you're doing great.

00:17:03.583 --> 00:17:05.416
Okay, one little opening here.

00:17:05.416 --> 00:17:06.959
One little vinyasa.

00:17:06.959 --> 00:17:08.791
Press into the left hand.

00:17:08.791 --> 00:17:11.959
Inhale, reach the
right fingertips up high.

00:17:11.959 --> 00:17:13.083
Just reach for the sky.

00:17:13.083 --> 00:17:16.666
You should feel big, big,
big psoas stretch here.

00:17:16.666 --> 00:17:21.083
Keep the feet grounded and on
an exhale thread the needle.

00:17:21.083 --> 00:17:22.791
Right fingertips
are gonna go through,

00:17:22.791 --> 00:17:24.125
under the
bridge of the left arm.

00:17:24.125 --> 00:17:26.959
They're gonna reach
towards your left toes.

00:17:29.083 --> 00:17:30.959
Keep reaching, keep reaching.

00:17:30.959 --> 00:17:32.542
We're not collapsing
into the posture here, guys.

00:17:32.542 --> 00:17:34.166
You're pressing
away from your yoga mat.

00:17:35.542 --> 00:17:36.875
Find the dynamics.

00:17:36.875 --> 00:17:38.041
Use your breath.

00:17:39.208 --> 00:17:42.000
Yes! And then release,
come back to Lizard,

00:17:42.000 --> 00:17:43.875
inhale, look forward.

00:17:43.875 --> 00:17:46.917
Exhale, walk it all the way
through back to your lunge.

00:17:46.917 --> 00:17:49.250
Nice and slow.

00:17:49.250 --> 00:17:51.959
Cool. Inhale again,
look forward.

00:17:51.959 --> 00:17:55.125
Exhale, check it out from here,
you're gonna slowly shift back

00:17:55.125 --> 00:17:57.708
just to Tabletop Position.

00:17:57.708 --> 00:17:59.875
Tabletop, tabletop.

00:17:59.875 --> 00:18:01.792
Reset on the Tabletop.

00:18:01.792 --> 00:18:03.417
Feel it out.

00:18:03.417 --> 00:18:06.000
And then curl the toes under,
send the hips up high,

00:18:06.000 --> 00:18:08.000
Downward Facing Dog.

00:18:10.542 --> 00:18:14.041
Same thing. Pedal it out here,
bend the knees.

00:18:14.041 --> 00:18:16.458
Try to create a
full body experience.

00:18:16.458 --> 00:18:18.750
Awareness from
the soles of your feet

00:18:18.750 --> 00:18:22.583
all the way through
the fingerprints.

00:18:23.542 --> 00:18:25.208
And then when you're ready,
here we go,

00:18:25.208 --> 00:18:26.959
inhale, lift the
left leg up high.

00:18:28.250 --> 00:18:30.041
Exhale, shift forward.

00:18:30.041 --> 00:18:32.125
Knee hovers for just a moment.

00:18:32.125 --> 00:18:35.875
Lighting a little candle
in the core. (chuckles)

00:18:35.875 --> 00:18:36.792
Candle in the core.

00:18:36.792 --> 00:18:39.041
Ooh, and then step the
left foot all the way up.

00:18:40.625 --> 00:18:42.667
Take your time,
no rush, no rush.

00:18:43.917 --> 00:18:46.250
And then lower
your right knee down.

00:18:46.250 --> 00:18:48.583
And then same thing, check to
make sure front knee is over

00:18:48.583 --> 00:18:51.417
front ankle and then walk,
actively walk,

00:18:51.417 --> 00:18:53.166
that right knee back.
Ooh, yeah.

00:18:54.667 --> 00:18:56.041
And breathe.

00:18:56.041 --> 00:18:58.959
Remember the invitation
to find your way to good.

00:18:58.959 --> 00:19:00.959
It's not just gonna, boom,
click in to place like,

00:19:00.959 --> 00:19:03.625
"Ah, feel the burn.
Pain is gain."

00:19:03.625 --> 00:19:05.542
No, that's really not the
approach here so you

00:19:05.542 --> 00:19:08.166
gotta kind of enjoy the process,

00:19:09.166 --> 00:19:10.375
feel it out,

00:19:11.458 --> 00:19:13.417
gently walk that knee back.

00:19:16.083 --> 00:19:19.375
Basically get into it, enjoy.
Have fun.

00:19:22.166 --> 00:19:25.792
And then we'll establish that
connection of the right foot on

00:19:25.792 --> 00:19:28.041
the ground, keep breathing.

00:19:28.041 --> 00:19:29.708
It's definitely
going to change things up.

00:19:31.667 --> 00:19:33.667
Find that connection
to your midline.

00:19:35.708 --> 00:19:40.041
One nice active way to think
of that in terms of the core is

00:19:40.041 --> 00:19:42.542
squeezing the
inner thighs together.

00:19:42.542 --> 00:19:45.333
And then from there, you
might slowly begin to lift up.

00:19:46.500 --> 00:19:50.000
Again, firmly pressing into
that right foot all the way.

00:19:50.000 --> 00:19:51.166
Hands come to the waistline.

00:19:51.166 --> 00:19:53.125
They can stay here.

00:19:53.125 --> 00:19:54.792
Breathing, breathing, breathing.

00:19:54.792 --> 00:19:56.375
Squeezing.

00:19:56.375 --> 00:20:00.083
Or we'll send the fingertips
forward, up and back.

00:20:01.917 --> 00:20:02.959
Keep breathing.

00:20:14.083 --> 00:20:17.166
And this is a slow
dissolve so inhale in.

00:20:17.166 --> 00:20:18.291
Slow on purpose.

00:20:18.291 --> 00:20:22.125
Belly comes to the tops
of your left thigh first.

00:20:22.125 --> 00:20:23.375
Heart towards your left knee.

00:20:23.375 --> 00:20:26.166
We'll melt it
down nice and easy.

00:20:26.166 --> 00:20:29.917
Ah, when you land take your left
hand over to meet the right.

00:20:29.917 --> 00:20:32.583
Walk your left foot out.
A little Lizard variation.

00:20:34.583 --> 00:20:36.083
Yes.

00:20:36.083 --> 00:20:38.166
Breathe here,
breathe, breathe, breathe.

00:20:42.542 --> 00:20:45.583
And then, of course, there's the
option to curl the toes under,

00:20:45.583 --> 00:20:49.291
lift that back knee, reach that
right heel back, back, back.

00:20:50.208 --> 00:20:51.750
Just an option.

00:21:02.917 --> 00:21:06.417
Then nice, big open twist here.
Ready, right hand down.

00:21:06.417 --> 00:21:10.291
Inhale, left fingertips
open up to the sky.

00:21:10.291 --> 00:21:11.750
Breathe deep.

00:21:11.750 --> 00:21:13.417
Focus is on the right psoas,

00:21:13.417 --> 00:21:16.250
the front of
the right hip crease.

00:21:16.250 --> 00:21:18.333
So you don't have
to reach super far.

00:21:18.333 --> 00:21:20.625
And then here we go,
threading the needle.

00:21:20.625 --> 00:21:23.583
Left fingertips dive down and
in under the bridge of the right

00:21:23.583 --> 00:21:26.959
arm and they reach
towards your right toes.

00:21:26.959 --> 00:21:30.041
Breathe. You should feel nice
big stretch in the upper back.

00:21:30.041 --> 00:21:33.417
Remember to keep left foot
firmly planted on the earth.

00:21:33.417 --> 00:21:35.500
Squeeze into the midline.

00:21:35.500 --> 00:21:37.291
You're doing great.
Breathe deep.

00:21:39.875 --> 00:21:42.208
Like I said, the muscles
we're targeting today,

00:21:43.375 --> 00:21:45.291
river runs deep so you
gotta bring the breath.

00:21:46.959 --> 00:21:48.333
But you're gonna feel great.

00:21:50.750 --> 00:21:54.208
And doing this
regularly will change the game.

00:21:58.083 --> 00:22:00.000
Awesome, slowly unravel.

00:22:00.000 --> 00:22:02.542
Hands come back
to the earth, Lizard Pose.

00:22:02.542 --> 00:22:04.792
Inhale to look forward.
Stick with me.

00:22:04.792 --> 00:22:07.583
Exhale, (sighs) then
walk the left foot in.

00:22:07.583 --> 00:22:09.250
Frame the left
foot with your hands.

00:22:09.250 --> 00:22:12.083
Pause here.
Inhale, look forward.

00:22:12.083 --> 00:22:14.500
Woo, we're meeting our edge
with the right hip crease,

00:22:14.500 --> 00:22:16.083
right psoas and
then nice and easy,

00:22:16.083 --> 00:22:18.083
you got to light up
a little fire in your core

00:22:18.083 --> 00:22:19.625
here for this transition.

00:22:19.625 --> 00:22:23.542
Come back through
to all fours. Guess what?

00:22:23.542 --> 00:22:26.125
Bring the knees
together this time.

00:22:26.125 --> 00:22:30.125
Paint the yoga mat and send
your forehead down,

00:22:30.125 --> 00:22:32.041
Balasana. Child's Pose.

00:22:32.041 --> 00:22:35.542
Just a cycle of
breath here so make it good.

00:22:42.417 --> 00:22:45.250
Fabulous, from here press
into the tops of the feet,

00:22:45.250 --> 00:22:48.250
tuck the chin and slowly
roll up through the spine.

00:22:49.291 --> 00:22:52.458
If this is not okay in your
knees, guess what?

00:22:53.583 --> 00:22:55.917
Side saddle.
(clicks tongue) 'Kay?

00:22:56.708 --> 00:22:58.417
And if side saddle's not
good on your knees you can

00:22:58.417 --> 00:23:00.333
just come to a comfortable seat.

00:23:02.291 --> 00:23:03.792
Okay, here we are.

00:23:03.792 --> 00:23:05.667
Inhale in.

00:23:05.667 --> 00:23:08.500
Exhale to draw the
shoulder blades together

00:23:08.500 --> 00:23:10.000
and down the back body.

00:23:11.542 --> 00:23:13.375
Sweet. Then check it out.

00:23:15.208 --> 00:23:16.583
From here you're gonna inhale,

00:23:16.583 --> 00:23:18.542
send your
fingertips left to right.

00:23:18.542 --> 00:23:20.083
Kind of like a Texas T.

00:23:21.166 --> 00:23:22.417
That's on our breath in.

00:23:22.417 --> 00:23:24.667
On an exhale, you're
gonna gather the energy in.

00:23:24.667 --> 00:23:26.458
Bring your palms
together at the heart,

00:23:26.458 --> 00:23:27.542
Namaste.

00:23:28.291 --> 00:23:30.667
Sweet, then here we go,
tucking the chin,

00:23:30.667 --> 00:23:32.750
reach behind the neck.

00:23:32.750 --> 00:23:35.875
Inhale, reach the
fingertips up towards the sky

00:23:36.792 --> 00:23:39.417
and then on an exhale,
float the fingertips down.

00:23:39.417 --> 00:23:40.583
Oh yeah.

00:23:42.583 --> 00:23:44.625
Twice more. Inhale.

00:23:44.625 --> 00:23:47.458
Reaching the fingertips
out halfway, left to right.

00:23:48.417 --> 00:23:50.708
Exhale, hands pressed
together at the heart.

00:23:51.750 --> 00:23:53.583
With the breath, chin to chest.

00:23:53.583 --> 00:23:55.917
Reach behind, inhale.
All the way up.

00:23:57.500 --> 00:24:00.291
And exhale, all the way down
to the earth nice and slow.

00:24:03.250 --> 00:24:05.542
Last time, here we go.
Inhale, halfway lift.

00:24:06.542 --> 00:24:08.125
Arms left to right.

00:24:08.125 --> 00:24:10.750
Exhale, palms come together and
if this is a little funky for

00:24:10.750 --> 00:24:13.875
your brain, it's on
purpose so you're doing good.

00:24:13.875 --> 00:24:17.000
Chin to chest,
reach behind the neck, inhale.

00:24:17.000 --> 00:24:19.375
Rise up, lengthen
through the crown.

00:24:20.542 --> 00:24:23.542
And exhale to float
it down all the way.

00:24:25.792 --> 00:24:27.375
Beautiful.

00:24:27.375 --> 00:24:29.500
Alright, take a
deep breath in here.

00:24:30.458 --> 00:24:32.250
And you knew it
was coming, exhale,

00:24:32.250 --> 00:24:34.708
horse-y lips out
through the mouth.

00:24:34.708 --> 00:24:36.583
(mimics horse)

00:24:36.583 --> 00:24:37.750
Again, inhale in.

00:24:39.625 --> 00:24:41.250
Don't be shy, here we go.
Let something go.

00:24:41.250 --> 00:24:43.542
(mimics horse)

00:24:44.583 --> 00:24:45.959
And inhale in again.

00:24:48.375 --> 00:24:51.625
(mimics horse)

00:24:53.041 --> 00:24:55.083
Awesome, if you're
practicing with a pet,

00:24:55.083 --> 00:24:56.375
yep, here he goes.

00:24:56.375 --> 00:24:58.417
You can't see him but he's on
the other side of the camera.

00:24:58.417 --> 00:25:00.333
Let's do one more, inhale in.

00:25:01.625 --> 00:25:04.792
Exhale, horse-y lips. 
(mimics horse)

00:25:06.834 --> 00:25:09.208
If you're practicing
with a pet or a child,

00:25:10.291 --> 00:25:12.250
they're gonna love horse-y lips.

00:25:12.250 --> 00:25:13.792
They also love
Kapalabhati breath.

00:25:13.792 --> 00:25:15.083
They always come.

00:25:15.083 --> 00:25:17.458
The joys of at home yoga.
Am I right?

00:25:18.375 --> 00:25:21.041
Okay. From here,
let's get off the feet.

00:25:21.041 --> 00:25:22.125
We're gonna come off the feet

00:25:22.125 --> 00:25:24.375
and we're gonna come
right back to our backs.

00:25:24.375 --> 00:25:25.500
Right where we started.

00:25:31.041 --> 00:25:33.792
(chuckles) Okay.

00:25:36.000 --> 00:25:39.625
From the back, you're gonna take
your feet up towards the sky

00:25:40.667 --> 00:25:44.208
and if you're at a wall you can
actually bring your legs up to a

00:25:44.208 --> 00:25:46.667
wall and take a moment here

00:25:46.667 --> 00:25:48.667
to just let your legs
rest on the wall.

00:25:50.500 --> 00:25:52.000
Hands come to the belly.

00:25:54.500 --> 00:25:55.708
You're doing great.

00:25:55.708 --> 00:25:57.417
Just letting the blood
flow opposite direction.

00:25:57.417 --> 00:26:00.208
Letting the hip
sockets drop down and in.

00:26:02.083 --> 00:26:03.583
Connecting to the core.

00:26:09.208 --> 00:26:11.458
Low back flush with the mat.

00:26:11.458 --> 00:26:13.458
Keep breathing,
you're doing awesome.

00:26:20.708 --> 00:26:23.750
Alright, close your eyes,
take three more breaths here.

00:26:26.250 --> 00:26:28.792
And you can bend your knees as
much as you need here even if

00:26:28.792 --> 00:26:31.583
your legs are shaking,
breathe deep, it's all good.

00:26:45.917 --> 00:26:47.125
Awesome, now if you're in a

00:26:47.125 --> 00:26:50.625
more restorative
mood here, feel it out.

00:26:50.625 --> 00:26:52.041
You're gonna stay put.

00:26:52.041 --> 00:26:55.417
Either with your legs against
your imaginary wall

00:26:55.417 --> 00:26:57.208
or your legs actually
at the wall.

00:26:58.333 --> 00:27:00.250
And if you want to move to
the wall right now, you can.

00:27:01.708 --> 00:27:04.417
Otherwise we're gonna
do one more round of core.

00:27:04.417 --> 00:27:05.250
So you're going to inhale,

00:27:05.250 --> 00:27:09.750
reach your fingertips towards
the sides of your feet.

00:27:09.750 --> 00:27:12.166
And then exhale,
you're gonna lift

00:27:12.166 --> 00:27:15.792
the chest up
towards the feet.

00:27:15.792 --> 00:27:17.375
Inhale to lower.

00:27:17.375 --> 00:27:18.959
Exhale to lift.

00:27:18.959 --> 00:27:20.583
Inhale to lower.

00:27:20.583 --> 00:27:21.875
Exhale to lift.

00:27:21.875 --> 00:27:23.417
And you're
reaching to touch your toes.

00:27:23.417 --> 00:27:24.625
You're moving with your breath.

00:27:24.625 --> 00:27:26.458
You're not
crunching through the neck.

00:27:26.458 --> 00:27:29.959
And each time you lift up you're
drawing the low belly and the

00:27:29.959 --> 00:27:31.834
upper abdominals
in towards the middle.

00:27:32.917 --> 00:27:33.917
Keep it going.

00:27:37.083 --> 00:27:40.583
Find your breath.
Inhale to lower, exhale to lift.

00:27:47.417 --> 00:27:50.583
Now on your next couple breaths,
take it over towards the outer

00:27:50.583 --> 00:27:51.500
edge of your left foot.

00:27:56.792 --> 00:28:00.041
Good, now to even it
out, yep, you guessed it,

00:28:00.041 --> 00:28:02.667
take it over to outer
edge of your right foot.

00:28:09.166 --> 00:28:13.458
Hi Benji and then now take the
arms up and behind you and then

00:28:13.458 --> 00:28:15.750
all the way up on a
breath out to touch the toes.

00:28:17.041 --> 00:28:19.000
Inhale, up and behind you.

00:28:19.000 --> 00:28:21.250
Exhale, touch the toes.

00:28:21.250 --> 00:28:22.583
Keep it going.

00:28:26.667 --> 00:28:27.917
Three more.

00:28:31.667 --> 00:28:32.625
One more.

00:28:34.041 --> 00:28:36.333
Awesome, from here,
if you're at the wall,

00:28:36.333 --> 00:28:38.458
bring your feet together
and slide them down the wall.

00:28:38.458 --> 00:28:39.333
If you're not at the wall,

00:28:39.333 --> 00:28:42.000
bring your feet together
and down to the earth.

00:28:42.000 --> 00:28:44.542
Open the legs wide,
Supta Baddha Konasana.

00:28:44.542 --> 00:28:46.333
Hands can come to the belly.

00:28:46.333 --> 00:28:50.208
Give them a little, get the
belly muscles a little love.

00:28:51.750 --> 00:28:54.291
Give the belly
muscles a little love.

00:28:54.291 --> 00:28:56.000
Welcome, Benji.

00:28:56.000 --> 00:28:57.667
You love horses.

00:28:59.458 --> 00:29:01.000
We love horses.

00:29:06.166 --> 00:29:10.166
We love horses 'cause
we're from Texas. Just kidding.

00:29:10.166 --> 00:29:12.583
All stereotypes aside,
once you're a horse person,

00:29:12.583 --> 00:29:14.208
I feel like you're
always a horse person.

00:29:17.375 --> 00:29:18.500
Keep breathing here.

00:29:19.959 --> 00:29:22.375
I remember when I was
in fifth grade I think.

00:29:24.750 --> 00:29:28.417
Fifth grade honors,
just kidding. (chuckles)

00:29:28.417 --> 00:29:30.041
I'm totally kidding

00:29:30.041 --> 00:29:33.291
but I was in fifth grade
once and we were,

00:29:34.625 --> 00:29:36.458
just allow gravity
to do the work here, guys.

00:29:36.458 --> 00:29:38.083
Breathe deep.

00:29:38.083 --> 00:29:41.458
We were writing books and
then we were like making books.

00:29:41.458 --> 00:29:45.166
Like so you had
to make the cover, bind it.

00:29:45.667 --> 00:29:47.166
Course you had to
do the hard work first.

00:29:47.166 --> 00:29:49.083
Kinda like my real
life now writing my book.

00:29:49.083 --> 00:29:52.875
It's like, "Can I just
(snaps) make the book?"

00:29:52.875 --> 00:29:54.583
It's like, "No, you
gotta put some time in."

00:29:56.041 --> 00:29:58.792
So I did mine
all on horses, naturally.

00:29:59.834 --> 00:30:03.000
Extensive horse book.

00:30:03.000 --> 00:30:05.917
I should actually
just publish this book now.

00:30:05.917 --> 00:30:09.250
But I was able to
find this horse wallpaper

00:30:09.250 --> 00:30:12.417
and I bound my book
in this horse-y wallpaper.

00:30:14.166 --> 00:30:16.250
And that was a
comprehensive book on horses.

00:30:16.250 --> 00:30:18.125
Somewhere, I gotta
has my mom where it is.

00:30:22.834 --> 00:30:25.542
Everyone out there is like,
"Shut up, Adriene,"

00:30:25.542 --> 00:30:28.542
but especially
(laughs) the equestrians.

00:30:28.542 --> 00:30:30.708
They're like, "Shut up.

00:30:30.708 --> 00:30:33.000
"You don't know
anything about horses." (laughs)

00:30:36.417 --> 00:30:39.750
Okay, I'll take a quiet moment
and I'll allow you to do the

00:30:39.750 --> 00:30:41.959
same by closing your eyes

00:30:41.959 --> 00:30:44.625
and taking a couple more quiet

00:30:44.625 --> 00:30:47.208
breaths here in
Supta Baddha Konasan.

00:30:49.708 --> 00:30:51.041
This is our final shape.

00:31:05.583 --> 00:31:06.917
And then when you're ready

00:31:07.834 --> 00:31:10.708
begin to gently deepen
the breath one last time.

00:31:10.708 --> 00:31:15.417
You can slowly use your hands to
bring the knees back to center.

00:31:15.417 --> 00:31:17.208
And then, here we go,
you're gonna hug your

00:31:17.208 --> 00:31:18.417
knees up towards your chest.

00:31:18.417 --> 00:31:21.417
Give yourself one final big hug.

00:31:21.417 --> 00:31:23.500
Lots of love for the low back.

00:31:23.500 --> 00:31:25.959
If you don't have time to do
this whole video all the time,

00:31:25.959 --> 00:31:27.625
just make sure
you get on the ground.

00:31:27.625 --> 00:31:29.667
Get that low back nice
and flush with the mat.

00:31:29.667 --> 00:31:32.750
Give yourself a big hug and
you can always take it away from

00:31:32.750 --> 00:31:34.708
there but if you
can only do one thing,

00:31:34.708 --> 00:31:37.500
you can get on your back,
you can do the first part of

00:31:37.500 --> 00:31:39.208
this video and then
call it a night.

00:31:40.959 --> 00:31:42.041
Okay?

00:31:42.041 --> 00:31:43.875
When you're ready,
roll onto one side.

00:31:43.875 --> 00:31:44.959
Press back up.

00:31:46.500 --> 00:31:47.959
Or press up, rather.

00:31:50.417 --> 00:31:53.583
Come into a little
meditation pose of your choice.

00:31:53.583 --> 00:31:57.083
A little seated posture where
you can sit up nice and tall.

00:32:01.625 --> 00:32:04.125
And then align head over heart,
heart over pelvis.

00:32:05.542 --> 00:32:08.792
Find a beautiful connection
from the crown to the tail.

00:32:10.208 --> 00:32:13.625
Lift the corners of
the mouth just a wee bit.

00:32:16.458 --> 00:32:18.458
And bring the palms
together at your heart.

00:32:22.917 --> 00:32:24.542
Gently bow your
head to your heart.

00:32:26.000 --> 00:32:28.917
First, thank yourself
for taking this time

00:32:28.917 --> 00:32:30.708
to check in with your body,
your breath,

00:32:32.333 --> 00:32:33.333
to practice.

00:32:35.500 --> 00:32:36.583
Love you so much.

00:32:36.583 --> 00:32:38.083
Take another deep breath in.

00:32:38.959 --> 00:32:42.417
And we'll bow all the way to the
earth feeling one last stretch

00:32:42.417 --> 00:32:43.625
in our beautiful back body.

00:32:44.875 --> 00:32:47.166
We'll quietly whisper,

00:32:47.166 --> 00:32:48.625
Namaste.

00:32:49.834 --> 00:32:53.208
(gentle music)