WEBVTT

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- What's up everyone and
welcome to Yoga With Adriene?

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I'm Adriene and today
we have yoga for surfers.

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So this flow is
awesome for surfers.

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It's also really
good for non-surfers,

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so hop is something
comfy and let's get started.

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(gentle music)

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Alright dudes and dudettes,
let's start standing at the top

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of the mat, feet just a little
bit wider than hip width apart.

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Toes pointing forward, we're
gonna jump right in today.

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So you're gonna take your thumbs
right to your armpit chest.

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Yeah, get in there.

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And then you're gonna draw your
elbows down and then forward and

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up so you can really feel this
pull up for the armpit chest.

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And as you do this
dig into your heels,

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take a deep breath in, inhale.

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And exhale, ah.

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Good, big inhale, lifting up
from the armpit chest,

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digging into the
heels and exhale, ah.

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Ah.

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Good and one
more just like that.

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Big inhale and this time as you
sigh out release the fingertips

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and let them just open up beside
you in a way that feels awesome,

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that feels good.

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Continue to deepen your breath,
tap into a little inner smile.

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So today's practice is
for surfers or for anyone,

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we're gonna target muscles and
stuff that will benefit those

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who ride the wave

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but it's really for
anyone who also wants

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to connect to this idea of
just catching a wave in life.

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This idea that you know
everything is in a constant

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state of flux, flowing
each wave a different size,

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a different Raza

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and there's this
acceptance in this meeting

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of that acceptance that can
really change the way you move

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and groove through life.

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Help you to feel as though you
are more capable and able to

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reach into your tool bag and go
with the flow or ride the wave.

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In addition to that, you're
gonna be asked to bring the

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breath today to really ride
the wave of the breath so when

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you're ready,

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take a deep breath
in and as you do this reach the

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fingertips all the
way up towards the sky.

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Then as you exhale bend the
knees and with your breath out

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all the way down
you go Forward Fold.

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Again, feet are
hip width apart here,

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maybe a little wider.

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So you're gonna just
soft bend in the knees.

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You're gonna dip the hips over
towards the left side and start

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to feel a nice through the
outer hip, the IT band.

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Keep the toes pointing forward
as you come back to center and

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nice and easy
just super chill here,

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dip the hips or shift
the hips over to the right.

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Let the shoulders and head hang
once you feel like you have the

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groove of the
back-and-forth going,

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once you feel you
know you're doing.

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You're just gonna go back and
forth starting to deepen the

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breath and really starting to
synchronize your breath

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with the gentle movement,
with the sensation.

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Great, go ahead and even it out.

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Nice and then come back to
center and synchronizing with

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the breath here inhale,
press into your feet,

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bend your knees,
reach for the sky,

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fingertips go all the
way back up the way you came.

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Reach, reach, reach, reach.

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And then exhale, hands to heart.

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Head over heart,
heart over pelvis here.

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Fabulous, here we go
again just like that.

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Inhale, reach for the sky.

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Big breath, exhale
Forward Fold, bend your knees.

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Now just one time to each side.

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You're gonna bump the
hips to the right this time,

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the fingertips to the left.

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Good and then all
the way through center,

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bump the hips to the left,
fingertips to the right.

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Sweet, and then all
the way back up to center.

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This time, inhale,
lift your toes,

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lift your hip creases.

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Hip creases and
toes lift, lift, lift.

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Send the hips back and you're
gonna come into a nice flat back

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position as you slowly lower the
toes on the ground and send the

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fingertips behind you.

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Little Airplane Posture here.

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Good, then remember your thumbs
and your armpit chest earlier,

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loop the shoulders back, draw
the shoulder blades together.

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Breathe deep here, inhale in.

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Exhale, soften (sighs),
and release everything down.

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Maybe sigh it out.

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Beautiful, from here you're
gonna slowly walk the feet

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together, really together.

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And then zip up
tight through the legs.

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Inhale, reach for the sky.

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Press into your foundation,
all the way up.

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And this time interlace the
fingertips over your head.

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Inhale in, smile.

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Exhale, bump the
hips to the left.

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Reach index fingers,
steeple grip over to the right.

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Nice, inhale back to center
and over to the other side.

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Nice, inhale,
dig into the heels.

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Come back to center.

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Inhale, look up.

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Exhale, all the way down you go.

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Let everything go, Forward Fold.

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Feet are still together.

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Inhale, halfway lift.
Catch a wave here.

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Fingertips go back, pause here.

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Breathe deep.

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Pull the hip
creases up and back.

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Lengthen through the neck.

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Nice, take one
more breath in here.

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And the wave crests and
falls as you breathe out,

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Forward Fold.

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Beautiful, keep the
left foot where it is.

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You're gonna slowly lift the
right toes all the way up.

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Try to keep your right
knee kind of piked in here.

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Connect to your core.

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Inhale in, exhale, kick the
right leg out into the air.

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We come into a half-splits.

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Inhale in here.

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Exhale, right toes
step all the way back.

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Beautiful, nice, low lunge here.

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You're gonna lower
the right knee here.

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Breathe deep.

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Open up through the chest.

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So notice if you're
rounding through here.

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Remember that backpack here.

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Lifting armpit chest up,
breathing deep.

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Hugging into the midline.

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So important.

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Nice, then we're gonna lift that
right knee back up and inhale,

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scoop as if you're scooping
something forward, up and back.

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Reach the right fingertips, left
fingertips up towards the sky.

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Great, bend your right knee.

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Get right underneath
your center here.

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So head, heart and
pelvis in alignment.

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Inhale, and then
exhale all the way down.

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Great, plant the palms,
step the left toes back.

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Inhale to look forward.
Shift forward on the toes.

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Exhale to lower
all the way down.

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(Benji coughs)
What's up, Benji? Thank you.

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Press into the tops of the feet.

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Inhale, Baby Cobra
lifts you up, big breath.

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Hi buddy.

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Mmm, thank you.

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Exhale to
(laughs) lower it down.

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Great, curl the toes under.

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Press into the
fingertips, inhale,

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press up, power up.
You got it.

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And then exhale,
Downward Facing Dog.

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Now our first Downward Dog of
the practice so take some time

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to find what feels good.

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Peddle it out.

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Continue to work
with your breath.

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Breathing deep, here buddy.

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Come here.
(clicks tongue)

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And take one more
cycle of breath.

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Nice and then inhale to look up

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and then exhale to
step or hop to the top.

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Feet together, really together.

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Inhale, halfway lift.

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Send the fingertips back.

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Pull the hip
creases up and back.

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Big stretch, big breath.

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And then exhale
to let it all go.

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Great, fingertips
come to the mat,

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keep the right foot where it is
this time and slowly lift the

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left toes up. You're gonna
pike that left knee in.

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Squeeze.

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Feel that connection to the
upper abdominals and the lower

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belly as you
squeeze and lift in here.

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Great, find a little ease,
a little spaciousness.

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One more breath, inhale.

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Then on an exhale, slow and with
control kick the left foot out,

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Standing Splits here.

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You got it.

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Breathing deep, inhale in.

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And then exhale, slow and steady
left toes all the way back.

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Great, nice low
lunge here with control.

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Nice and easy, lower the
back knee and enjoy this here.

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(sighs) Should feel really good.

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Benji, hey buddy.

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How's it going?

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Great, front knee
over front ankle.

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Here we go, big inhale.

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Exhale, lift the back knee up.

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Scooping fingertips
forward, up and back.

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Inhale, reach for the sky.

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Big stretch, get your
center underneath you.

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Maybe bending that
back knee will help.

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Great and then
inhale, look up, smile.

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Exhale, catch a wave,
all the way down.

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Plant the palms,
step the right toes back.

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This time Plank
to belly to Cobra

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or Plank to
Chataranga to Up Dog.

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So move with your breath.

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Inhale, open your heart.

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And then exhale to make
your way to your Downward Dog.

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That's where I'll meet you.

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Continue to peddle it out.

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Continue to deepen your breath.

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Feel it out.

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Great, inhale
in to look forward.

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Bend the knees.

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Exhale to step, hop,
make your way to the top.

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Feet together, really
together, zip the legs up tight.

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This time bend the knees,

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bring the belly to
the tops of the thighs.

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Inhale, fingertips

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drop down to come up,

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forward, up and back.

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Big beach ball is
in your hands here

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so give yourself lots of space.

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Great, send the hips back, just
like we've been doing and then

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up and then scoop the tailbone
in so you feel that support.

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Inhale, exhale,
press into the feet,

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lift all the way up.
Straighten the legs, look up.

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And hands come
down at the heart.

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Close your eyes and just
observe your breath here.

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Breath control, nice and easy.

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Great.

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Now, release the fingertips
down to your sides and you're

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gonna just take a
look down at your feet.

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You're gonna
lift all of your toes,

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all of them, engaging the legs
by lifting up from the arches.

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Allow the kneecaps
to lift up just a bit.

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Should feel nice
tone in the quads.

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Then engage your glutes just a
bit by finding a little balance

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in the pelvis so that
the tailbone feels like it's

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lengthening down.

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Now actively, even more,
wherever you are,

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spread your pinky
toes left to right.

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Just try your best.

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We're here for
five, four, you got it.

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Lift a little higher.

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Three, spread the toes.

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Two and one.

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And on the one,
lower the toes down.

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Awesome.

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Try to stay with that foot
connection here as we inhale,

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reach for the sky.

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Exhale, Forward Fold.

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Inhale, catch a wave here.

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Inhale, halfway lift.

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Exhale, soften and bow.

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Keep the left foot where it is.

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Lift the right toes up.

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Then kick 'em out.

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Beautiful standing split.

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This time refine just a bit.

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We're gonna turn the right pinky
toes down towards the earth.

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Spread the toe,
just like you did.

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Spread the toes.

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Beautiful, then maybe we take

00:11:35.708 --> 00:11:37.667
the left hand
behind the calf here.

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You can keep right fingertips
on the ground or in time you can

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wrap the right hand
around that left hand.

00:11:43.667 --> 00:11:45.667
Working on
balance and stability.

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From the foot all the way up.

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Lift that left hip
crease up towards the sky.

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Great, then when you're ready
step the right toes all the way

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back, inhale lift the
fingertips all the way up.

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High Lunge.

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And then on an exhale,
pull the left hip crease back.

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Stay connected to your core.

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Find that balance and stability

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as you slowly open
up to the left side.

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Beautiful. Let's keep it
going nice and easy.

00:12:14.250 --> 00:12:16.792
You can always lower the back
leg if your legs are tired.

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Maybe you're coming into this
practice sore so you can always

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lower that back knee and inhale,
right fingertips reach forward,

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up and back, left
fingertips reach down.

00:12:25.708 --> 00:12:30.000
If this is new might take you
a while to get in this shape.

00:12:30.000 --> 00:12:32.917
But in time it'll
come to second nature.

00:12:32.917 --> 00:12:35.208
Inhale in.

00:12:35.208 --> 00:12:38.041
And then exhale,
cartwheel all the way down.

00:12:38.041 --> 00:12:40.291
Frame the left foot.
Plant the palms.

00:12:40.291 --> 00:12:42.750
Step the left toes back.

00:12:42.750 --> 00:12:44.708
Inhale, shift forward,
look forward.

00:12:44.708 --> 00:12:48.250
Exhale, belly to Cobra
or Chataranga to Up Dog.

00:12:48.250 --> 00:12:50.667
Use the inhale
to open the chest.

00:12:53.000 --> 00:12:56.250
And exhale to release and
make your way to Downward Dog.

00:12:56.250 --> 00:12:59.000
That's where we'll meet.

00:12:59.000 --> 00:13:02.250
Inhale in deeply

00:13:02.250 --> 00:13:04.333
and exhale everything.

00:13:04.333 --> 00:13:06.500
Empty it out.

00:13:06.500 --> 00:13:09.708
Great, bend the knees,
inhale to look forward.

00:13:09.708 --> 00:13:11.625
And on your exhale,
draw the navel up,

00:13:11.625 --> 00:13:14.083
butt cheeks up towards
the sky and step or hop

00:13:14.083 --> 00:13:16.041
or float to the top.

00:13:16.041 --> 00:13:18.041
Feet together, really together.

00:13:18.041 --> 00:13:21.083
Inhale, halfway lift,
your version.

00:13:21.083 --> 00:13:24.417
Exhale soften, 
and float it down.

00:13:24.417 --> 00:13:26.166
Keep the right foot where it is.

00:13:26.166 --> 00:13:27.542
Lift the left toes up now.

00:13:27.542 --> 00:13:30.083
Bend that left knee.

00:13:30.083 --> 00:13:31.375
And then when
you're ready, inhale.

00:13:31.375 --> 00:13:33.208
Find length, exhale,
kick it out.

00:13:33.208 --> 00:13:34.917
Nice and slow.

00:13:34.917 --> 00:13:36.166
Find something new this time.

00:13:36.166 --> 00:13:38.333
Try to dial the left toes down.

00:13:38.333 --> 00:13:41.417
Pinky toe down, spread the toes.

00:13:41.417 --> 00:13:44.542
Benji? (clicks tongue)

00:13:44.542 --> 00:13:47.208
Lift the right hip crease up.

00:13:47.208 --> 00:13:51.667
Right inner thigh is really
spiraling towards the sky here.

00:13:51.667 --> 00:13:54.291
Then in time you might work to
bring the right hand to the back

00:13:54.291 --> 00:13:56.834
of your right thigh,
maybe the left.

00:13:56.834 --> 00:13:58.917
Keeping that
length in the crown.

00:13:58.917 --> 00:14:00.500
Staying connected to your core.

00:14:00.500 --> 00:14:02.875
Breathing deep.

00:14:02.875 --> 00:14:05.208
Great work for the
foot here, by the way.

00:14:11.375 --> 00:14:14.291
And then inhale in and exhale,
slow and steady,

00:14:14.291 --> 00:14:16.750
step that left foot back.

00:14:16.750 --> 00:14:19.959
When you're ready, inhale,
reach it all the way up.

00:14:19.959 --> 00:14:22.208
High Lunge, big stretch,
big breath.

00:14:22.208 --> 00:14:24.291
Inhale.

00:14:24.291 --> 00:14:26.417
Exhale.

00:14:26.417 --> 00:14:28.500
Great, inhale in here.

00:14:28.500 --> 00:14:31.208
Exhale, from your center,
squeeze inner thighs to the

00:14:31.208 --> 00:14:33.875
midline so there's a
scissoring sensation here.

00:14:33.875 --> 00:14:35.792
And then right
fingertips go back,

00:14:35.792 --> 00:14:37.625
left fingertips go forward.

00:14:37.625 --> 00:14:41.000
Twist, big open
twist to the right.

00:14:41.000 --> 00:14:43.125
From here, strong
and steady in the legs.

00:14:43.125 --> 00:14:45.792
Right fingertips
go down and inhale,

00:14:45.792 --> 00:14:48.208
left fingertips
reach up towards the sky.

00:14:48.208 --> 00:14:51.583
Big stretch so
bring the breath, inhale.

00:14:51.583 --> 00:14:54.708
And exhale,
front knee stays bent.

00:14:54.708 --> 00:14:57.208
Inhale in again, you got this.

00:14:57.208 --> 00:14:59.667
And then exhale
cartwheel all the way back.

00:14:59.667 --> 00:15:01.417
Hands frame the foot.

00:15:01.417 --> 00:15:04.125
We plant the palms,
we step the right toes back.

00:15:04.125 --> 00:15:07.166
From here you're gonna dip
your hips down to the right.

00:15:07.166 --> 00:15:08.291
And then pause here.

00:15:08.291 --> 00:15:11.417
Nice, long stretch
through the IT band.

00:15:11.417 --> 00:15:13.417
Breathe deep.

00:15:14.708 --> 00:15:17.834
Benji's whacky today and then
come back through center and

00:15:17.834 --> 00:15:23.041
then over on to the outer edge
of your right foot sinking in.

00:15:23.041 --> 00:15:25.917
It's like a little
mermaid shape here.

00:15:25.917 --> 00:15:27.917
Pause, breathe.

00:15:32.458 --> 00:15:33.166
Great work.

00:15:33.166 --> 00:15:35.500
Connect to your core to
come back to the center.

00:15:35.500 --> 00:15:37.417
You can sneak in a
vinyasa here if you like,

00:15:37.417 --> 00:15:39.458
otherwise inhale in.

00:15:39.458 --> 00:15:42.125
Exhale, lower
knees to the ground.

00:15:42.125 --> 00:15:44.375
Bring the big toes to touch.

00:15:44.375 --> 00:15:46.500
Knees come as wide as the mat.

00:15:46.500 --> 00:15:48.000
If you chose the
vinyasa meet us

00:15:48.000 --> 00:15:50.792
in Extended Child's
Pose afterward.

00:15:50.792 --> 00:15:52.583
Forehead melting to the earth,

00:15:52.583 --> 00:15:57.250
chest open, heart open.

00:15:57.250 --> 00:15:58.875
Eyes closed.

00:15:58.875 --> 00:16:00.667
Take a deep breath
in when you get there.

00:16:02.458 --> 00:16:05.041
And a long breath out.

00:16:05.041 --> 00:16:09.417
Now, do take this
opportunity to relax your soul.

00:16:10.750 --> 00:16:12.125
But best you can, see if you can

00:16:12.125 --> 00:16:14.500
stay really present
with your breath.

00:16:14.500 --> 00:16:17.959
Use it to your benefit
so you're gonna inhale.

00:16:17.959 --> 00:16:21.500
See if you can really feel this
skin on your back even stretch.

00:16:21.500 --> 00:16:24.417
That's how
impactful the inhale is.

00:16:24.417 --> 00:16:26.375
Your breathing
into your lower back.

00:16:28.125 --> 00:16:29.959
And then as you exhale,

00:16:29.959 --> 00:16:32.959
just see if you can
engage your lats just a bit.

00:16:32.959 --> 00:16:37.291
Tug the shoulder back,
create length in the neck.

00:16:37.291 --> 00:16:40.875
And maybe that deepens this
kind of heart opener here.

00:16:40.875 --> 00:16:42.875
This shoulder opener.

00:16:44.208 --> 00:16:46.500
Take a couple more
quiet breaths here.

00:16:49.625 --> 00:16:52.166
Letting go of any
stress or tension.

00:16:54.583 --> 00:16:56.750
Trusting the big picture.

00:16:59.959 --> 00:17:02.083
A moment here where we surrender

00:17:02.083 --> 00:17:04.916
to that which is
beyond our control.

00:17:15.500 --> 00:17:19.375
And then when you're ready
let's slowly shift back up.

00:17:19.375 --> 00:17:22.250
You're gonna keep the
legs where they are however.

00:17:23.165 --> 00:17:26.290
You're gonna bring the
right hand to the center

00:17:26.290 --> 00:17:28.000
of your mat and inhale.

00:17:28.000 --> 00:17:30.291
Slowly, reach the left
fingertips all the way up

00:17:30.291 --> 00:17:32.417
towards the sky.
Take a deep breath in here.

00:17:32.417 --> 00:17:34.166
Press away from your yoga mat.

00:17:34.166 --> 00:17:36.250
And then exhale,
thread the needle.

00:17:36.250 --> 00:17:38.208
You're gonna bring the left
fingertips right underneath the

00:17:38.208 --> 00:17:39.125
bridge of the right arm.

00:17:39.125 --> 00:17:41.875
So you might
adjust your hand here.

00:17:41.875 --> 00:17:44.125
And you're gonna try to
press your elbow up so it's in

00:17:44.125 --> 00:17:46.917
alignment with your shoulder.

00:17:46.917 --> 00:17:48.792
And breathe
into your belly here.

00:17:51.667 --> 00:17:54.417
Feel that opening
in the upper back body.

00:17:56.917 --> 00:17:58.875
Opening in the hips.

00:18:00.417 --> 00:18:03.208
Lat, lower back.

00:18:05.208 --> 00:18:07.500
Keep riding the
wave of your breath here.

00:18:13.667 --> 00:18:14.667
Then to come out of the posture

00:18:14.667 --> 00:18:16.500
you're gonna bring
your right hand back in.

00:18:16.500 --> 00:18:18.500
We're gonna go
back all the way up.

00:18:18.500 --> 00:18:21.959
Reaching left fingertips all
the way up towards the sky.

00:18:21.959 --> 00:18:24.166
And then exhaling to
come all the way down.

00:18:24.166 --> 00:18:26.041
Switch, left hand to the earth.

00:18:26.041 --> 00:18:29.375
Inhale, right
fingertips all the way up.

00:18:29.375 --> 00:18:31.000
Big stretch, big breath.

00:18:31.000 --> 00:18:34.917
Exhale, create space as
you thread the needle here.

00:18:34.917 --> 00:18:36.792
Right fingertips
underneath the bridge of

00:18:36.792 --> 00:18:37.834
the left arm this time.

00:18:37.834 --> 00:18:41.375
We come to the right ear and
right shoulder and then you can

00:18:41.375 --> 00:18:44.166
use this left palm.
You can adjust it as needed.

00:18:44.166 --> 00:18:45.875
And then you're gonna
press it into the earth.

00:18:45.875 --> 00:18:49.667
Try to get your elbow in
alignment with your shoulder.

00:18:49.667 --> 00:18:51.667
And breathe deep.

00:18:58.708 --> 00:19:00.834
Nice, one more breath.

00:19:02.542 --> 00:19:04.959
Then use an
exhale to come on out.

00:19:04.959 --> 00:19:08.333
And then take a deep
breath to reach the way up.

00:19:10.708 --> 00:19:13.750
Then, all the way back down.
Awesome, awesome work.

00:19:13.750 --> 00:19:15.750
Walk the hands out,
bring the knees back in.

00:19:15.750 --> 00:19:19.125
Nice Tabletop Position,
nice neutral spine.

00:19:19.125 --> 00:19:22.625
You're gonna inhale, kick the
right leg out and then exhale,

00:19:22.625 --> 00:19:25.917
bring it in.
Knee to nose.

00:19:25.917 --> 00:19:28.750
Inhale, kick it out.

00:19:28.750 --> 00:19:32.792
Exhale, reel it in,
knee to nose.

00:19:32.792 --> 00:19:35.834
One more time, kick it out.

00:19:35.834 --> 00:19:38.375
Exhale, knee to nose.

00:19:38.375 --> 00:19:40.500
And then this time you're
gonna keep the journey going.

00:19:40.500 --> 00:19:41.834
Walk the hands forward and
you're gonna bring that right

00:19:41.834 --> 00:19:44.125
knee all the way up.

00:19:44.125 --> 00:19:47.041
Great, right knee stays up.

00:19:47.041 --> 00:19:50.291
Left leg gets strong and long.

00:19:50.291 --> 00:19:52.917
So let the root of
todays posture here in Pidgin

00:19:52.917 --> 00:19:56.667
One-Legged, King Pidgin be in
this back leg before you even

00:19:56.667 --> 00:19:58.000
worry about this leg.

00:19:58.000 --> 00:19:59.792
This back leg is super strong.

00:19:59.792 --> 00:20:01.500
You're starting
to feel that opening.

00:20:01.500 --> 00:20:06.083
Now from here we can begin to
shift that right ankle out maybe

00:20:06.083 --> 00:20:07.959
and start to come
back to the midline,

00:20:07.959 --> 00:20:10.125
coming off that right hip.

00:20:10.125 --> 00:20:11.458
Breath deep here.

00:20:11.458 --> 00:20:13.959
Number one is to breathe,
breathe, breathe.

00:20:13.959 --> 00:20:17.708
When your breath starts getting
cut off that's when we need to

00:20:17.708 --> 00:20:20.500
pull back and take a
look at what's going on.

00:20:22.166 --> 00:20:25.875
So I'm awake like fire,
awake in that right foot.

00:20:25.875 --> 00:20:27.291
I'm awake in the back foot.

00:20:27.291 --> 00:20:28.583
Strong and firm.

00:20:28.583 --> 00:20:30.583
From here, I'm gonna inhale.

00:20:30.583 --> 00:20:33.208
Lift the heart, lift the chest.

00:20:33.208 --> 00:20:36.041
And then exhale,
shoulder blades come together.

00:20:36.041 --> 00:20:38.375
This is that moment here
with the armpit chest again.

00:20:38.375 --> 00:20:40.458
You can even bring your
thumbs here if you like.

00:20:40.458 --> 00:20:42.959
Inahle, lift the elbows up.

00:20:42.959 --> 00:20:44.291
Great.

00:20:44.291 --> 00:20:46.375
Breathing deep.

00:20:48.750 --> 00:20:51.542
And then when you're ready,
you can walk the palms forward,

00:20:51.542 --> 00:20:53.834
come to the forearms
where you can rest

00:20:53.834 --> 00:20:56.458
your forehead gently
on your fists.

00:20:56.458 --> 00:20:59.208
Close your eyes and listen
to the sound of your breath.

00:20:59.208 --> 00:21:02.750
Try to tap into Ujjayi breath
here in honor of our theme.

00:21:02.750 --> 00:21:04.750
That ocean sound.

00:21:04.750 --> 00:21:07.083
Listening intently
as you breathe in.

00:21:11.375 --> 00:21:15.125
And out.
(exhaling)

00:21:15.125 --> 00:21:19.000
Noticing how that
conscious ocean sound

00:21:20.792 --> 00:21:23.667
invites sensation

00:21:25.291 --> 00:21:27.625
and even an
evolution in the shape.

00:21:37.667 --> 00:21:40.542
Great, then
slowly begin to press up.

00:21:40.542 --> 00:21:42.625
Bring your hands
over to your left,

00:21:42.625 --> 00:21:43.750
excuse me, your right foot.

00:21:43.750 --> 00:21:46.125
Over towards ths
left side of your mat.

00:21:46.125 --> 00:21:48.792
And from here you're gonna open
the left arm all the way back

00:21:48.792 --> 00:21:50.708
out towards your left toes.

00:21:50.708 --> 00:21:53.750
And if it's available and
only if it's available today,

00:21:53.750 --> 00:21:57.000
you'll know right away, you
might lift this back leg up and

00:21:57.000 --> 00:21:59.708
catch your left ankle.

00:21:59.708 --> 00:22:01.667
If you feel okay
there you might continue.

00:22:01.667 --> 00:22:04.750
Maybe grabbing the
top of the left toes.

00:22:04.750 --> 00:22:08.375
Keep the structure and the
foundation that you've set.

00:22:08.375 --> 00:22:09.417
Breathing deep here.

00:22:09.417 --> 00:22:14.708
In time, you'll be able to
hook maybe around your elbow

00:22:14.708 --> 00:22:17.458
but don't push it.
Nice and gentle.

00:22:20.583 --> 00:22:23.500
And then to release you're gonna
try to resist the slingshot

00:22:23.500 --> 00:22:25.083
effect as a friend of mine says.

00:22:25.083 --> 00:22:28.542
You're gonna, with control,
guide it down.

00:22:28.542 --> 00:22:30.125
Beautiful, then
come back to center.

00:22:30.125 --> 00:22:32.333
Little counter twist.
Look past your right shoulder.

00:22:32.333 --> 00:22:36.000
Pull the right hip crease back.
Should feel really good.

00:22:36.000 --> 00:22:37.208
And then we'll release.

00:22:37.208 --> 00:22:39.834
Press into the palms,
keep the feet bright.

00:22:39.834 --> 00:22:42.959
Lots of energy into the toes
as you come back to all fours.

00:22:42.959 --> 00:22:45.625
Reset, Tabletop Position,
nice neutral spine.

00:22:45.625 --> 00:22:47.750
Deep breath in.

00:22:47.750 --> 00:22:50.291
Sigh it out.

00:22:50.291 --> 00:22:52.667
Inhale, kick the left toes out.

00:22:52.667 --> 00:22:56.166
Exahle, reel it in,
knee to nose.

00:22:56.166 --> 00:22:59.125
Inhale, long in the belly,
kick it out.

00:22:59.125 --> 00:23:02.250
Exhale, squeeze, compress.

00:23:02.250 --> 00:23:04.834
Inhale, long in the belly.

00:23:04.834 --> 00:23:07.792
Exhale, rounding through,
knee to nose.

00:23:07.792 --> 00:23:09.834
And then this time
we'll walk the hands forward,

00:23:09.834 --> 00:23:11.083
bring the left knee up.

00:23:11.083 --> 00:23:13.083
Start by finding nice, strong,

00:23:13.083 --> 00:23:15.750
irm foundation
in that back foot.

00:23:15.750 --> 00:23:17.750
Toes pointing out, firm,

00:23:17.750 --> 00:23:21.458
and then from there
I'll work on the front.

00:23:26.458 --> 00:23:29.542
Once again, think of the
armpit chest lifting here.

00:23:29.542 --> 00:23:30.583
Breathe, breathe, breathe.

00:23:30.583 --> 00:23:32.959
Send your breath into
all four sides of the torso.

00:23:38.166 --> 00:23:40.166
You got it, 
one more breath. Inhale.

00:23:43.041 --> 00:23:45.125
And then exhale,
we'll slowly melt it down.

00:23:45.125 --> 00:23:47.708
Nice and easy.
Pay attention.

00:23:47.708 --> 00:23:49.708
Notice how this side is
different than the other side.

00:23:49.708 --> 00:23:52.917
That's so important for surfers,
balancing left and right side of

00:23:52.917 --> 00:23:55.750
the body and getting to know
those two because they are not

00:23:55.750 --> 00:23:57.750
always the same, of course.

00:23:59.375 --> 00:24:01.458
Then once you find
a place to rest here,

00:24:01.458 --> 00:24:02.834
keep the feet active and

00:24:02.834 --> 00:24:04.959
allow the breathe
to just really take over.

00:24:04.959 --> 00:24:10.000
(breathing deeply)

00:24:33.792 --> 00:24:37.375
And then slowly begin
to make your way back up.

00:24:37.375 --> 00:24:39.500
Bring the hands over towards
the right side of the mat

00:24:39.500 --> 00:24:41.500
and your left foot.

00:24:41.500 --> 00:24:43.000
And then nice and
easy, look back.

00:24:43.000 --> 00:24:44.417
Send the right fingertips back.

00:24:44.417 --> 00:24:47.667
You might just stay here for now

00:24:47.667 --> 00:24:49.917
or in time bend that right knee.

00:24:49.917 --> 00:24:51.542
Catch that right ankle first.

00:24:51.542 --> 00:24:53.291
Pause. First bus stop here.

00:24:53.291 --> 00:24:54.708
Breathe deep.

00:24:56.417 --> 00:24:58.208
Connect to your center,
navel draws in.

00:24:58.208 --> 00:25:00.583
Maybe you grab the toes.
Keep breathing.

00:25:02.500 --> 00:25:04.792
And then maybe one day we'll
hook it around the elbow but be

00:25:04.792 --> 00:25:06.792
careful here, be mindful.

00:25:14.792 --> 00:25:18.625
Awesome, take one
more big, full breath.

00:25:18.625 --> 00:25:20.875
And then with control,
nice and slow,

00:25:20.875 --> 00:25:22.208
lower the right leg down.

00:25:22.208 --> 00:25:23.458
Nice work.

00:25:23.458 --> 00:25:27.083
Come back through center,
take a gentle counter twist.

00:25:27.083 --> 00:25:29.083
Look past your left shoulder.

00:25:29.083 --> 00:25:31.000
Should feel awesome.
Breathe.

00:25:32.542 --> 00:25:34.417
Mhmmm.

00:25:34.417 --> 00:25:37.542
Plant the palms,
come back to Table.

00:25:37.542 --> 00:25:40.375
Yes, yes.

00:25:40.375 --> 00:25:41.708
Nice neutral spine here.

00:25:41.708 --> 00:25:43.959
Drop the belly, open the chest.

00:25:43.959 --> 00:25:47.208
Sits bones shine left to right.

00:25:47.208 --> 00:25:50.291
And then back through that
neutral spine and then rounding

00:25:50.291 --> 00:25:52.333
through Cat Pose.

00:25:52.333 --> 00:25:55.750
So just a gentle
Cat-Cow in-between.

00:25:55.750 --> 00:25:57.792
And then back to neutral spine.

00:25:57.792 --> 00:25:59.917
Curl the toes under,
lift the knees.

00:25:59.917 --> 00:26:01.959
Here we go, three, two, one.

00:26:01.959 --> 00:26:04.667
Lift the knees, let them hover.

00:26:04.667 --> 00:26:06.625
Finding a little shake.

00:26:06.625 --> 00:26:08.750
Upper arm bones rotate out here.

00:26:08.750 --> 00:26:11.417
Lengthen, you're
creating this beautiful nice,

00:26:11.417 --> 00:26:13.333
long line from
the crown to the tail.

00:26:13.333 --> 00:26:14.834
Lighting it up.

00:26:14.834 --> 00:26:18.125
This stick or this staff that
will hold you on the board

00:26:18.125 --> 00:26:20.750
and throughout life.
Claw through the fingertips.

00:26:20.750 --> 00:26:22.250
We're here for five, you got it.

00:26:22.250 --> 00:26:24.834
Four, three,
soften through the face.

00:26:24.834 --> 00:26:27.375
Two, and slowly
lower on the one.

00:26:27.375 --> 00:26:28.875
You're gonna come on
to the tops of the feet.

00:26:28.875 --> 00:26:30.875
You're gonna
come on to the elbows.

00:26:30.875 --> 00:26:32.708
Finally here, Puppy Posture

00:26:32.708 --> 00:26:36.375
to open the front body
send the sits bones high

00:26:36.375 --> 00:26:38.125
as you walk the knees back.

00:26:38.125 --> 00:26:39.333
Forehead comes to the mat.

00:26:39.333 --> 00:26:42.583
Elbows are gonna want to come
out here so lift your head,

00:26:42.583 --> 00:26:44.208
use your eyes to check yo'self.

00:26:44.208 --> 00:26:46.583
See if the elbows
are coming out here.

00:26:46.583 --> 00:26:48.917
Can you bring them
inline with the shoulders?

00:26:48.917 --> 00:26:50.375
So you have a nice slope

00:26:50.375 --> 00:26:52.917
from shoulder to elbow,
elbow to wrist.

00:26:52.917 --> 00:26:55.875
So check your alignment here and
that may mean that you don't go

00:26:55.875 --> 00:26:58.792
as far down but that means we're
getting into the good stuff.

00:26:58.792 --> 00:27:00.208
So breathe deep.

00:27:02.583 --> 00:27:04.500
Rock your tail
up towards the sky.

00:27:04.500 --> 00:27:07.500
In time maybe forehead
will come down to the mat.

00:27:07.500 --> 00:27:09.333
Claw through the fingertips

00:27:10.959 --> 00:27:13.458
and then back to the breath.

00:27:22.250 --> 00:27:24.750
Now check it out,
starting from your center,

00:27:24.750 --> 00:27:26.959
draw the navel up.
Lift through your heart.

00:27:26.959 --> 00:27:29.333
You're gonna create a
little wave in the spine here.

00:27:29.333 --> 00:27:31.500
Tuck the chin into the chest,
create a little wave.

00:27:31.500 --> 00:27:33.417
You're gonna shift
all the way through.

00:27:33.417 --> 00:27:35.166
All the way on to the belly.

00:27:35.166 --> 00:27:36.834
Creating this wave in the spine.

00:27:36.834 --> 00:27:39.667
Eventually we lift up,
Sphinx Pose.

00:27:39.667 --> 00:27:42.250
All the way through, nice,
beautiful wave in the spine.

00:27:42.250 --> 00:27:46.166
And when you get here you can
just check in with the neck.

00:27:46.166 --> 00:27:47.708
With your neck.

00:27:51.083 --> 00:27:53.959
Take one more deep breath in.

00:27:53.959 --> 00:27:55.792
And then exhale, release.

00:27:55.792 --> 00:27:57.291
Chest, belly, ribs to the earth.

00:27:57.291 --> 00:27:58.625
Send the fingertips back.

00:27:58.625 --> 00:28:00.583
Forehead kisses the
mat for just a moment.

00:28:00.583 --> 00:28:02.417
Palms face down on the earth.

00:28:02.417 --> 00:28:04.166
Inhale in.

00:28:04.166 --> 00:28:05.708
Then exhale, reach around.

00:28:05.708 --> 00:28:07.834
Interlace the
fingertips behind the tail.

00:28:07.834 --> 00:28:10.291
Knuckles draw
down towards the heels.

00:28:10.291 --> 00:28:12.583
We open up through
the chest, the pecs.

00:28:12.583 --> 00:28:14.000
Inhale again.

00:28:14.000 --> 00:28:15.917
Exhale, squeeze
the legs together.

00:28:15.917 --> 00:28:17.000
Really together.

00:28:18.667 --> 00:28:20.291
Alright, inhale.

00:28:20.291 --> 00:28:21.208
Tuck the chin.

00:28:21.208 --> 00:28:25.500
Slowly begin to lift the head,
the crown forward.

00:28:25.500 --> 00:28:27.959
Keep the back of
the neck nice and long.

00:28:27.959 --> 00:28:29.959
Stay here or if
you're feelin' it,

00:28:29.959 --> 00:28:32.667
inhale in.
Exhale, lift the legs.

00:28:32.667 --> 00:28:35.000
Palms are working
to come together here.

00:28:35.000 --> 00:28:38.917
Nice Salabhasan variation.
Breathing deep.

00:28:41.875 --> 00:28:43.875
One more breath, you got it.

00:28:45.959 --> 00:28:49.000
And then slowly
release everything.

00:28:49.000 --> 00:28:51.041
Awesome work. (sighs)

00:28:52.041 --> 00:28:54.875
Palms come
underneath the shoulders.

00:28:54.875 --> 00:28:57.166
We're gonna press back
up to nice neutral spine

00:28:57.166 --> 00:28:58.583
just one more time.

00:28:58.583 --> 00:29:00.375
Just nice, neutral spine.

00:29:00.375 --> 00:29:02.750
Front body just coming
up to meet the back body.

00:29:02.750 --> 00:29:04.625
Lower back nice and long.

00:29:04.625 --> 00:29:06.625
Great, take one
more breath here.

00:29:08.834 --> 00:29:10.166
Sweet, then cross the ankles.

00:29:10.166 --> 00:29:12.792
Come through to a seat.

00:29:12.792 --> 00:29:15.458
If you want to end in
Meditation Pose today,

00:29:15.458 --> 00:29:18.041
you'll just come right to
your comfy seat right here.

00:29:18.041 --> 00:29:21.458
If a Shavasana is in store, yay.

00:29:21.458 --> 00:29:26.000
I suggest, (chuckles) I suggest

00:29:27.333 --> 00:29:30.417
even just for a moment
or two joining me on the ground

00:29:30.417 --> 00:29:33.500
flat back so that your
body can kind of soak in

00:29:33.500 --> 00:29:37.583
the nutrients of your practice.

00:29:37.583 --> 00:29:39.291
Let the magical dust settle.

00:29:39.291 --> 00:29:41.125
The body remember.

00:29:46.083 --> 00:29:47.959
And when you get there,
hopefully you've come on down

00:29:47.959 --> 00:29:49.875
the ground but if you're in
Meditation you can just flip the

00:29:49.875 --> 00:29:51.917
palms up wherever you are.

00:29:51.917 --> 00:29:56.000
And everyone close
thine eyes and once again,

00:29:56.000 --> 00:29:58.000
listen to that ocean breath.

00:30:02.583 --> 00:30:05.083
If you're lying down, go
ahead and relax everything.

00:30:05.083 --> 00:30:08.959
Allow the weight of your body
to just soften and release.

00:30:08.959 --> 00:30:10.959
One breath at a time.

00:30:15.875 --> 00:30:18.208
And now, let go
of that ocean breath.

00:30:18.208 --> 00:30:20.959
Just allow your
breath to do it's thing.

00:30:20.959 --> 00:30:22.959
That natural rhythm.

00:30:24.750 --> 00:30:26.458
The natural ebb and flow.

00:30:33.166 --> 00:30:34.333
Take a moment here.

00:30:34.333 --> 00:30:37.333
Just one brief moment to
give yourself permission

00:30:37.333 --> 00:30:38.750
to do absolutely nothing.

00:30:38.750 --> 00:30:42.125
No work, no action,
complete surrender.

00:31:06.583 --> 00:31:10.750
And slowly begin to
wiggle your fingers and toes.

00:31:13.333 --> 00:31:16.125
Begin to move your
tongue around in your mouth.

00:31:16.125 --> 00:31:17.750
Hey-oh.

00:31:21.250 --> 00:31:24.417
And we'll lift one
knee up and then the other.

00:31:26.208 --> 00:31:28.208
And then when you're ready,
shift to one side,

00:31:28.208 --> 00:31:29.792
Fetal Position.

00:31:29.792 --> 00:31:32.375
Any side.
Really curl into a ball here.

00:31:34.166 --> 00:31:35.333
Smile.

00:31:39.125 --> 00:31:42.125
Alright, when you're ready,

00:31:42.125 --> 00:31:44.708
before we get up take the most

00:31:44.708 --> 00:31:47.667
loving breath you've ever taken.

00:31:47.667 --> 00:31:49.291
Inhale lots of love in.

00:31:51.708 --> 00:31:53.125
And exhale lots of love out.

00:31:53.125 --> 00:31:55.959
Let that be what helps you catch
the wave to rise back up to a

00:31:55.959 --> 00:31:57.834
nice, comfortable seat.

00:31:57.834 --> 00:31:59.041
And if you're
already in the seat,

00:31:59.041 --> 00:32:01.000
we shall join you.

00:32:05.542 --> 00:32:09.041
Bring the palms
together at your heart.

00:32:09.041 --> 00:32:10.208
And sit up nice and tall.

00:32:13.959 --> 00:32:16.083
Exhale, we bow.

00:32:16.959 --> 00:32:18.083
Namaste.

00:32:18.083 --> 00:32:23.625
(gentle music)