WEBVTT

00:00:00.542 --> 00:00:02.417
- Howdy everyone!
Welcome to Yoga With Adriene.

00:00:02.417 --> 00:00:06.083
I'm Adriene and today
we have yoga for text neck.

00:00:06.083 --> 00:00:08.625
This is a good one.
This is a big request.

00:00:08.625 --> 00:00:11.625
So hop into something
comfy and let's get started.

00:00:11.625 --> 00:00:16.667
(gentle music)

00:00:24.667 --> 00:00:27.417
Alright gang,
let's begin seated.

00:00:27.417 --> 00:00:29.250
Come on down to the ground.

00:00:29.250 --> 00:00:32.667
You can do cross-legged,
you can do kneeling,

00:00:32.667 --> 00:00:36.417
maybe sit up on a blanket or
a block if that suits you.

00:00:36.417 --> 00:00:39.875
We're definitely going to be
warming up with some neck work

00:00:39.875 --> 00:00:43.792
today so get into a place
where you feel as though

00:00:43.792 --> 00:00:46.000
you can sit up nice and tall.

00:00:46.000 --> 00:00:48.083
Even if it
requires a little effort,

00:00:48.083 --> 00:00:50.250
we'll work to soften that.

00:00:50.250 --> 00:00:52.208
Find that Sukha, that ease.

00:00:52.208 --> 00:00:56.375
So get into your shape and then
the minute you get there just

00:00:56.375 --> 00:01:02.208
start to breathe fully deeply,
we're taking this time off our

00:01:02.208 --> 00:01:05.375
phones, off scrolling

00:01:05.375 --> 00:01:09.083
to really today
very consciously,

00:01:09.083 --> 00:01:12.792
very pointedly tend
to the energy that

00:01:12.792 --> 00:01:14.500
runs up and down the spine.

00:01:14.500 --> 00:01:17.708
So that's how I'm treating this
practice and pretty much how

00:01:17.708 --> 00:01:21.208
I treat a lot of postural work

00:01:21.208 --> 00:01:25.583
or people who are wanting
to "correct" posture.

00:01:26.583 --> 00:01:30.250
You know, hard-wired patterns
or even anatomical things

00:01:30.250 --> 00:01:34.417
that need some balancing out.

00:01:34.417 --> 00:01:38.000
So the way I like to think of
it is you're breathing deep here

00:01:38.000 --> 00:01:40.834
just kind of coming
into the moment arriving.

00:01:40.834 --> 00:01:44.000
The way I like to think of it is
we're tending to the energy that

00:01:44.000 --> 00:01:49.125
runs up and down the spine and
if we cut that off in any way,

00:01:49.125 --> 00:01:53.125
for it collapse the vertebrae,
smooshed, smush.

00:01:53.125 --> 00:01:55.458
If we're kind of
in a hard-wired shape

00:01:55.458 --> 00:01:57.708
where the energy is not flowing,

00:01:59.917 --> 00:02:01.417
we're gonna feel that.

00:02:01.417 --> 00:02:04.875
There are definite effects and
that's not just a yoga thing.

00:02:04.875 --> 00:02:07.542
That is now been proven,
you know?

00:02:07.542 --> 00:02:09.333
There are lots of

00:02:10.583 --> 00:02:12.917
studies now that show
the importance of us

00:02:12.917 --> 00:02:16.667
kind of tending to the
spine energetically

00:02:16.667 --> 00:02:19.834
as well as
physically, anatomically.

00:02:19.834 --> 00:02:22.458
So in yoga we just say,
"Oh, they go hand in hand."

00:02:22.458 --> 00:02:26.750
So you can think about that
so maybe it'll help you as you

00:02:26.750 --> 00:02:30.375
continue your regular day to
day practices too to just think

00:02:30.375 --> 00:02:35.041
about it as you're wanting to
create a fluid pathway for the

00:02:35.041 --> 00:02:37.542
energy to flow up and
down the spine rather than,

00:02:37.542 --> 00:02:40.125
"I have to do yoga.
I have to sit up straight.

00:02:40.125 --> 00:02:43.875
"I have to fix
my messed up back

00:02:43.875 --> 00:02:45.667
"or my messed up neck."

00:02:45.667 --> 00:02:51.792
No, we're just simply gonna
adjust and move and breathe and

00:02:51.792 --> 00:02:55.959
direct our awareness in a way
which hopefully it'll become

00:02:55.959 --> 00:03:00.500
more natural, more available

00:03:00.500 --> 00:03:04.625
to just exist and
be in that state

00:03:04.625 --> 00:03:08.291
on a regular basis
without having to try.

00:03:09.792 --> 00:03:11.542
As hard.

00:03:11.542 --> 00:03:14.000
Okay, so a good example of
that is if you've ever tried a

00:03:14.000 --> 00:03:17.625
mediation or done something like
meditation and you've had to sit

00:03:17.625 --> 00:03:20.583
for a period of time and you
can barely hold your spine up,

00:03:20.583 --> 00:03:22.917
well you're not alone
but through regular practice,

00:03:22.917 --> 00:03:24.250
you can get to the
point where you can,

00:03:24.250 --> 00:03:29.125
you know, correct or
adjust and do it with more ease.

00:03:30.792 --> 00:03:34.542
So, okay, let's begin now but I
think that's important because

00:03:34.542 --> 00:03:37.333
now you can go in with this idea

00:03:37.333 --> 00:03:40.917
of the energetic body being our

00:03:40.917 --> 00:03:42.834
number one rather than trying

00:03:42.834 --> 00:03:47.166
to fix or change anything.

00:03:50.583 --> 00:03:53.125
It's kinda like
what comes first, right?

00:03:53.125 --> 00:03:55.291
The chicken or the egg?
Tell me down below.

00:03:55.291 --> 00:03:57.542
No, okay.

00:03:57.542 --> 00:03:59.625
So hopefully by now
you have at least taken

00:03:59.625 --> 00:04:02.375
a couple of deep,
loving, full breaths.

00:04:02.375 --> 00:04:03.750
If not, do it now.

00:04:05.208 --> 00:04:09.375
And we're just gonna
start nice and slow with gentle,

00:04:09.375 --> 00:04:13.333
small saucer sized
circles with the nose.

00:04:14.792 --> 00:04:17.625
And I encourage you to close
your eyes here so that you can

00:04:17.625 --> 00:04:18.875
really feel the sensation,

00:04:18.875 --> 00:04:22.375
what's going on
and just feel it out.

00:04:22.375 --> 00:04:24.708
Am I kind of coming
forward in the neck?

00:04:24.708 --> 00:04:26.583
Do I tend to sit back?

00:04:26.583 --> 00:04:27.417
What's going on?

00:04:27.417 --> 00:04:31.333
Small saucer sized circles.

00:04:32.458 --> 00:04:34.959
As we do this, breathe deep.

00:04:34.959 --> 00:04:38.417
Try to find what feels good
so if you come across anything

00:04:38.417 --> 00:04:41.708
sticky, maybe give it a couple
moments there with your breath

00:04:41.708 --> 00:04:43.500
to stretch it out.

00:04:43.500 --> 00:04:48.041
And then begin to notice whether
you're kind of sitting forward

00:04:48.041 --> 00:04:52.959
in the torso or back and see if
you can align head over heart

00:04:52.959 --> 00:04:56.458
and heart over pelvis as you
continue with this circular

00:04:56.458 --> 00:04:58.417
motion with the nose.

00:05:03.250 --> 00:05:05.000
Great, then reverse your circle.

00:05:05.000 --> 00:05:07.708
Try to keep it
small here to start.

00:05:08.875 --> 00:05:11.166
And see if you can really
initiate from the nose so we're

00:05:11.166 --> 00:05:12.667
integrating the neck
in a different way

00:05:12.667 --> 00:05:16.166
than the '80s head roll.

00:05:17.750 --> 00:05:19.750
Small and steady.

00:05:23.125 --> 00:05:24.875
Relax the tongue and
the face and the mouth.

00:05:24.875 --> 00:05:29.417
Relax your jaw, keep breathing
and best you can on these last

00:05:29.417 --> 00:05:32.250
couple rounds here, see
if you can lift your sternum,

00:05:32.250 --> 00:05:34.250
your chest a little more.

00:05:43.750 --> 00:05:46.375
Sweet and then
come back to center.

00:05:46.375 --> 00:05:47.834
Great, with the
chest still lifted,

00:05:47.834 --> 00:05:51.500
heart nice and open, available,
ready for this experience so

00:05:51.500 --> 00:05:54.625
that you can feel better,
better yourself,

00:05:54.625 --> 00:05:58.041
stand up, you know carry
yourself with confidence,

00:05:58.041 --> 00:06:00.333
and also, of course,
take care of the energy

00:06:00.333 --> 00:06:01.750
that runs up and down the spine.

00:06:01.750 --> 00:06:03.917
You're gonna sit back so
that you're head over heart,

00:06:03.917 --> 00:06:06.959
heart over pelvis
sensation is kicking on.

00:06:06.959 --> 00:06:10.041
And then you're
gonna close your eyes.

00:06:10.041 --> 00:06:11.208
And then you're gonna imagine

00:06:11.208 --> 00:06:14.625
placing a pencil between
your shoulder blades.

00:06:15.583 --> 00:06:18.875
And then you're gonna bring your
awareness to your shoulders and

00:06:18.875 --> 00:06:21.583
you're gonna rotate in that
socket so that your shoulder

00:06:21.583 --> 00:06:24.625
blades come together so that
you're pinching that pencil

00:06:24.625 --> 00:06:26.500
between your shoulder blades.

00:06:26.500 --> 00:06:27.959
And you might just naturally

00:06:27.959 --> 00:06:30.542
start to feel a lift
in the front body.

00:06:32.125 --> 00:06:34.917
It feels good,
it feels confident.

00:06:34.917 --> 00:06:37.834
It feels whole as
you breathe in and out.

00:06:40.291 --> 00:06:43.792
And if you don't tend to sit
anywhere near this shape in your

00:06:43.792 --> 00:06:46.083
body in a regular basis you
might even start to feel a

00:06:46.083 --> 00:06:48.708
little vibration
a little trembling,

00:06:48.708 --> 00:06:50.458
working hard so you're
gonna use your breath

00:06:50.458 --> 00:06:52.375
to just stay present with that.

00:06:52.375 --> 00:06:55.792
We're waking up muscles.

00:06:57.875 --> 00:07:00.041
Tendons, fascia.

00:07:02.000 --> 00:07:04.875
Squeezing the
shoulder blades together.

00:07:04.875 --> 00:07:08.000
And then try to maintain that
guys as we now return to the

00:07:08.000 --> 00:07:09.333
circles with the nose.

00:07:09.333 --> 00:07:12.917
This time do like
a salad plate size.

00:07:12.917 --> 00:07:14.750
And if you don't know what
that is just make your circle

00:07:14.750 --> 00:07:16.750
just a little bit bigger.

00:07:18.625 --> 00:07:23.041
This time adding the layer of
keeping the upper back body

00:07:23.041 --> 00:07:25.667
engaged and the
chest really open.

00:07:27.000 --> 00:07:28.834
Great, now allow
this circle to get bigger.

00:07:28.834 --> 00:07:31.000
We're going to
dinner plate size here.

00:07:31.000 --> 00:07:32.792
Should feel really good.

00:07:32.792 --> 00:07:35.208
Elbows maybe pull
back here for this one.

00:07:42.208 --> 00:07:46.166
Then maintain that connection
or reconnect now and you're just

00:07:46.166 --> 00:07:50.291
gonna reverse your circle here
starting with smaller circles

00:07:50.291 --> 00:07:52.333
and then allowing it
to get larger and larger

00:07:52.333 --> 00:07:54.333
on the other side.

00:07:55.667 --> 00:07:59.458
Abdominal wall
starting to turn on because

00:07:59.458 --> 00:08:03.083
we're holding ourself upright.

00:08:03.083 --> 00:08:05.959
Upper back body super engaged.

00:08:09.250 --> 00:08:11.041
Mhmmm, mhmmm.

00:08:11.041 --> 00:08:14.375
One more circle, you got it.
Breathe deep.

00:08:14.375 --> 00:08:17.708
And then bring it back, try to
keep this engaged as you bring

00:08:17.708 --> 00:08:21.208
your palms together, thumbs up
to the third eye and then you're

00:08:21.208 --> 00:08:23.458
just gonna slowly
activate upper back body,

00:08:23.458 --> 00:08:24.792
lift your chest,
lift your chest,

00:08:24.792 --> 00:08:28.041
lift your chest, lift
your forehead to the sky.

00:08:28.041 --> 00:08:29.667
Inhale in here.

00:08:29.667 --> 00:08:32.457
Exhale, draw your navel in.
You got it, one more breath.

00:08:32.457 --> 00:08:34.542
If you need, you can interlace
the fingertips and bring them

00:08:34.542 --> 00:08:38.082
behind the head here
instead for a little support.

00:08:38.082 --> 00:08:39.958
And then exhale to release.

00:08:39.958 --> 00:08:43.500
Awesome.
Everything comes down.

00:08:43.500 --> 00:08:45.667
Puppy Posture.
Take your time.

00:08:45.667 --> 00:08:48.250
We're gonna come
through to all fours.

00:08:48.250 --> 00:08:51.667
We're gonna bring the elbows
right underneath the shoulders.

00:08:51.667 --> 00:08:54.250
And this is important because
your hands are gonna want to

00:08:54.250 --> 00:08:58.125
come in so you're gonna really
keep wrists in line with elbows.

00:08:58.125 --> 00:09:00.500
And then shoulders
right over the elbows.

00:09:00.500 --> 00:09:03.291
So once you have that,
plant it, keep it,

00:09:03.291 --> 00:09:04.291
glue it where it is.

00:09:04.291 --> 00:09:06.417
Two railroad tracks,
two parallel lines.

00:09:06.417 --> 00:09:07.792
Don't let the wrists come in.

00:09:07.792 --> 00:09:10.500
This is a big deal 'cause it
happens all the time and then we

00:09:10.500 --> 00:09:14.166
kinda don't get into the right
spots that we want to open up.

00:09:14.166 --> 00:09:16.708
So glue those puppies down.

00:09:16.708 --> 00:09:18.375
Upper arm bones rotate out.

00:09:18.375 --> 00:09:22.000
We're activating the upper back
body so it's the same action.

00:09:22.000 --> 00:09:25.917
So this ball and socket
joint is rolling in and around.

00:09:25.917 --> 00:09:28.458
Okay? And then
take your gaze down and

00:09:28.458 --> 00:09:32.125
we'll slowly keep this
glued, keep that rotation.

00:09:32.125 --> 00:09:33.708
Upper back body engaged.

00:09:33.708 --> 00:09:36.834
We're slowly, slowly, slowly,
gonna walk the knees back just

00:09:36.834 --> 00:09:39.625
to the point that
we feel this opening

00:09:39.625 --> 00:09:41.000
this big stretch
in the shoulders.

00:09:41.000 --> 00:09:43.667
It'll be different for everyone.

00:09:43.667 --> 00:09:46.417
Maybe forehead
comes down to the earth.

00:09:48.291 --> 00:09:50.291
Press into the tops
of the feet for stability

00:09:50.291 --> 00:09:52.125
and press into the knuckles.

00:09:53.375 --> 00:09:57.917
Try to keep that rotation
in the shoulder engaged,

00:09:57.917 --> 00:10:00.750
wrapping around,
upper back body activated.

00:10:00.750 --> 00:10:03.291
And then if you want just a
little yummy goodness you can

00:10:03.291 --> 00:10:05.333
tick-tock the hips a
little left to right.

00:10:06.500 --> 00:10:07.750
Breathe deep.

00:10:09.250 --> 00:10:11.125
Soften through
the skin of the face.

00:10:11.125 --> 00:10:12.750
You're doing great.
Awesome work.

00:10:12.750 --> 00:10:15.208
Breathing fully.

00:10:15.208 --> 00:10:19.083
Taking this time for
yourself in more ways than one.

00:10:20.458 --> 00:10:23.375
Benefitting so
many different things just

00:10:23.375 --> 00:10:25.375
by simply taking this time.

00:10:28.875 --> 00:10:30.333
Great come back
to stillness here.

00:10:30.333 --> 00:10:32.458
Allow your breath to
move you for one more cycle.

00:10:32.458 --> 00:10:34.458
Big inhale.

00:10:35.250 --> 00:10:36.417
And then empty it out.

00:10:36.417 --> 00:10:39.208
Melt your heart to the earth.

00:10:41.125 --> 00:10:41.834
Awesome.

00:10:41.834 --> 00:10:45.959
Slow and steady draw your navel
up so from your core you're

00:10:45.959 --> 00:10:49.250
activating your midline so
that you can move from there.

00:10:49.250 --> 00:10:51.834
Carve a line with
your nose forward.

00:10:51.834 --> 00:10:54.208
Slowly lower the
hips to the ground.

00:10:54.208 --> 00:10:58.875
Then keep carving that line with
the nose all the way forward and

00:10:58.875 --> 00:11:01.291
up as you come
into Sphinx Posture.

00:11:01.291 --> 00:11:03.875
Pinch that
pencil like crazy here.

00:11:04.917 --> 00:11:07.417
Elbows still
underneath the shoulders.

00:11:07.417 --> 00:11:09.583
We're wrapping
shoulder blades around.

00:11:09.583 --> 00:11:11.000
Lot of work here.

00:11:11.000 --> 00:11:13.917
Beautiful, now tuck the chin,
lengthen through the back of the

00:11:13.917 --> 00:11:17.708
neck like nobody's
business as my mom would say.

00:11:18.625 --> 00:11:21.083
So you should be able to close
your eyes and just see this

00:11:21.083 --> 00:11:24.917
beautiful slide from the top of
the head down through your neck.

00:11:24.917 --> 00:11:28.166
So not crunching here.
Nice and long.

00:11:30.959 --> 00:11:31.667
Breathe deep.

00:11:31.667 --> 00:11:35.542
If you feel a heat, a warmth,
a tremble that's good.

00:11:35.542 --> 00:11:37.500
We're moving.

00:11:37.500 --> 00:11:40.083
Breathe, breathe, breathe
to support this movement.

00:11:45.583 --> 00:11:47.125
Good, one more breath.
You got it.

00:11:47.125 --> 00:11:49.125
Sphinx Pose.

00:11:50.792 --> 00:11:52.291
And then on your next exhale,

00:11:52.291 --> 00:11:54.125
it should feel good,
slow release.

00:11:54.125 --> 00:11:57.542
You're gonna bring the
fingertips out to a Texas T

00:11:58.542 --> 00:12:02.208
and then nice and slow
plant your left palm,

00:12:02.208 --> 00:12:05.000
you're gonna slowly
shift on to your left hip,

00:12:05.000 --> 00:12:08.291
bring your right
toes up and around.

00:12:08.291 --> 00:12:10.917
Maybe right foot comes to the
earth and then use your right

00:12:10.917 --> 00:12:13.583
palm on the earth
for a little stability.

00:12:13.583 --> 00:12:14.875
So we're here, breathing,

00:12:14.875 --> 00:12:18.542
opening up through
the pectorals now.

00:12:18.542 --> 00:12:20.083
You gotta bring the breath here.

00:12:20.083 --> 00:12:22.291
Don't hold your breath.

00:12:22.291 --> 00:12:26.458
Keeping toes awake,
fingers awake, breath alive.

00:12:28.917 --> 00:12:31.750
Mmmm and then slowly
roll it back to center.

00:12:31.750 --> 00:12:33.750
Find your Texas T.

00:12:35.708 --> 00:12:38.458
Peel the left toes up.

00:12:38.458 --> 00:12:40.708
Right hand presses into
the earth as you slowly

00:12:40.708 --> 00:12:42.417
open up on the other side.

00:12:42.417 --> 00:12:45.500
Use your left hand
for stability here.

00:12:45.500 --> 00:12:47.500
And then bring the breath.

00:12:54.792 --> 00:12:57.375
Good work.
One more breath, inhale.

00:12:57.375 --> 00:13:00.125
Exhale, slow and steady
with control back to center.

00:13:00.125 --> 00:13:03.333
This time slide the
hands underneath the shoulders.

00:13:03.333 --> 00:13:07.000
Suck the elbows in like
little grasshopper legs.

00:13:07.000 --> 00:13:08.917
Press into the tops of the feet.

00:13:08.917 --> 00:13:10.750
Press into the pubic bone.

00:13:10.750 --> 00:13:13.875
And you're gonna start with
the chin tucking into the chest.

00:13:13.875 --> 00:13:16.875
Activate the upper back body
here and then continue the

00:13:16.875 --> 00:13:18.708
journey up as you inhale.

00:13:18.708 --> 00:13:21.667
Carving a line with the nose
all the way up looking forward,

00:13:21.667 --> 00:13:23.792
Baby Cobra.

00:13:23.792 --> 00:13:25.375
Take a deep breath in.

00:13:25.375 --> 00:13:28.792
Exhale, with control lower
down, forehead kisses the mat.

00:13:30.083 --> 00:13:32.792
Once again, connect to
your foundation firmly.

00:13:32.792 --> 00:13:33.750
Now tuck the chin.

00:13:33.750 --> 00:13:35.875
Tuck, tuck, tuck, tuck,
tuck as much as you can.

00:13:35.875 --> 00:13:37.834
Chin to chest, chin to chest.

00:13:37.834 --> 00:13:40.166
And then grow it from there.

00:13:40.166 --> 00:13:42.834
Carving a line
with the nose forward,

00:13:42.834 --> 00:13:45.750
up and back.
Nice, strong back.

00:13:45.750 --> 00:13:48.792
Elbows hugging in.
And then release.

00:13:48.792 --> 00:13:51.708
One more time.
Catch a wave here on your own.

00:13:51.708 --> 00:13:53.708
Here we go, chin to chest.

00:13:59.000 --> 00:14:02.333
And releasing
on your breath out.

00:14:02.333 --> 00:14:04.458
Great, curl the toes under.

00:14:04.458 --> 00:14:05.750
Yogi's choice, you can press up

00:14:05.750 --> 00:14:08.208
to all fours here or
press up to Plank.

00:14:08.208 --> 00:14:09.917
Again, yogi's choice.

00:14:09.917 --> 00:14:12.208
Both variations you
want to integrate the neck.

00:14:12.208 --> 00:14:15.208
So if the neck is hanging off,
draw a line with the crown of

00:14:15.208 --> 00:14:16.625
your head forward.

00:14:16.625 --> 00:14:18.375
Same thing if
you're on all fours.

00:14:18.375 --> 00:14:19.875
Careful not to
collapse in the neck.

00:14:19.875 --> 00:14:23.208
Remember, it is an extension
of the spine and this is what's

00:14:23.208 --> 00:14:25.542
gonna help change your game
when you're on your cell phone.

00:14:25.542 --> 00:14:29.708
You're gonna remember, "Oh, my
energy is relying on my spine to

00:14:29.708 --> 00:14:32.708
"be nice and long.
The pathway to be clear.

00:14:32.708 --> 00:14:36.708
"No crunching,
no clogged pathways."

00:14:36.708 --> 00:14:39.125
Right? Good plumbing.
Good energetic plumbing so you

00:14:39.125 --> 00:14:42.083
can practice this
on all fours or in Plank.

00:14:42.083 --> 00:14:44.875
We're here for
three, two, all fours,

00:14:44.875 --> 00:14:46.417
peel the tailbone up.

00:14:46.417 --> 00:14:49.041
If you're in Plank,
shift the hips up and back.

00:14:49.041 --> 00:14:51.625
Together we'll meet
in Downward Facing Dog.

00:14:53.917 --> 00:14:56.375
Shake the head
loose here, breathe.

00:14:58.583 --> 00:15:01.500
Soft, easy, breezy breath here.

00:15:03.375 --> 00:15:05.750
Smooth it out.

00:15:06.959 --> 00:15:10.458
One more breath in and
our here to pedal it out.

00:15:10.458 --> 00:15:12.458
Make sure you're
not holding in the neck.

00:15:22.792 --> 00:15:25.041
Awesome, then slowly
you're gonna come back

00:15:25.041 --> 00:15:27.041
to all fours or Plank Pose.

00:15:27.041 --> 00:15:28.875
So just going
back the way you came.

00:15:30.125 --> 00:15:31.750
Nice and then all
the way to the ground,

00:15:31.750 --> 00:15:34.583
nice and easy.
Great work.

00:15:34.583 --> 00:15:36.917
This time we're gonna bring the
legs together, really together.

00:15:36.917 --> 00:15:40.417
And we're gonna swim, swim, swim
the fingertips all around to

00:15:40.417 --> 00:15:41.917
interlace behind our tail.

00:15:43.166 --> 00:15:44.875
So feet zip up tight.

00:15:46.625 --> 00:15:48.083
Fingertips interlace.

00:15:49.792 --> 00:15:52.500
Then bring your
forehead down to the ground.

00:15:52.500 --> 00:15:54.917
Tuck your chin into the chest.

00:15:54.917 --> 00:15:57.291
Big stretch through the traps.

00:15:57.291 --> 00:15:59.500
In time you'll be able to bring
the palms together if you're not

00:15:59.500 --> 00:16:02.417
there yet, welcome to the club.
All good.

00:16:02.417 --> 00:16:04.208
You're just gonna square
off through the wrists

00:16:04.208 --> 00:16:05.792
or do the best you can.

00:16:07.125 --> 00:16:09.250
Squeeze the legs together.

00:16:09.250 --> 00:16:11.000
Zip 'em up tight.

00:16:11.000 --> 00:16:14.667
And then tuck the chin
into the chest even more here.

00:16:14.667 --> 00:16:18.542
Breathe.
Should feel awesome.

00:16:20.291 --> 00:16:23.041
And then nice and easy,
press into your pubic bone.

00:16:23.041 --> 00:16:26.875
Careful not to create too much
tension in the glutes but rather

00:16:26.875 --> 00:16:29.792
think about just pressing down
through your foundation and then

00:16:29.792 --> 00:16:32.417
you're gonna
carve a line forward,

00:16:32.417 --> 00:16:35.542
up and open up
through the chest, back.

00:16:35.542 --> 00:16:37.041
Knuckles reach
towards the heels.

00:16:37.041 --> 00:16:38.500
Toes towards the
back edge of your mat.

00:16:38.500 --> 00:16:40.375
Breathe deep.
Inhale.

00:16:40.375 --> 00:16:43.667
Then stay lifted, as you exhale,
just tuck the chin to the chest.

00:16:45.041 --> 00:16:46.500
Breathe here, Locust.

00:16:48.125 --> 00:16:49.625
Gotta breathe.
Breathe, breathe, breathe.

00:16:49.625 --> 00:16:51.792
Tuck the chin to the chest.
Nice, long, beautiful neck.

00:16:51.792 --> 00:16:53.917
Take one more breath.

00:16:53.917 --> 00:16:56.834
And then release everything.
Should feel awesome.

00:16:56.834 --> 00:16:59.708
You're gonna bring the
palms underneath the shoulders.

00:16:59.708 --> 00:17:01.500
Come up to all fours.

00:17:01.500 --> 00:17:04.625
Widen the knees
as wide as you can.

00:17:04.625 --> 00:17:07.959
And then send the hips back,
Extended Child's Pose.

00:17:07.959 --> 00:17:11.375
Melt your heart to the earth,
activate the arms so really

00:17:11.375 --> 00:17:14.125
inchworm your fingertips towards
the front edge of your mat.

00:17:15.708 --> 00:17:17.583
Nice work.
Breathe in.

00:17:19.708 --> 00:17:20.916
And breathe out.

00:17:24.040 --> 00:17:25.250
Breathe in.

00:17:27.625 --> 00:17:29.125
And breathe out.

00:17:31.708 --> 00:17:34.834
Awesome, slowly
bring it back up.

00:17:34.834 --> 00:17:37.291
Walk back to your table.

00:17:37.291 --> 00:17:38.708
And then we're gonna
come on to the belly.

00:17:38.708 --> 00:17:40.583
Once again, nice and slow.

00:17:42.458 --> 00:17:47.000
Great, now this time we're gonna
(clears throat)

00:17:47.000 --> 00:17:49.917
come on to the elbows
just like we did in Sphinx.

00:17:49.917 --> 00:17:51.917
Take your time.

00:17:51.917 --> 00:17:54.458
Beautiful, then we're
gonna bend the right knee

00:17:54.458 --> 00:17:56.625
and bend the left knee.

00:17:56.625 --> 00:17:59.250
First variation,
upper arm bones,

00:17:59.250 --> 00:18:00.625
check it out.

00:18:00.625 --> 00:18:04.458
Shoulder rotation, so this
ball and socket's gonna come in,

00:18:04.458 --> 00:18:07.458
I'm gonna dig into my
elbows and then around and down.

00:18:07.458 --> 00:18:09.625
So here, just like in Sphinx.

00:18:09.625 --> 00:18:12.333
You're gonna feel that stretch
through your abdominal wall.

00:18:13.250 --> 00:18:14.959
You're gonna
activate the upper back body.

00:18:14.959 --> 00:18:16.875
You pinch your pencil here.

00:18:17.792 --> 00:18:20.458
First variation, beautiful

00:18:20.458 --> 00:18:24.291
activation of the upper body.

00:18:24.291 --> 00:18:26.417
Heart's lifted.

00:18:26.417 --> 00:18:28.542
And then you can even tuck your
chin a little bit here to find

00:18:28.542 --> 00:18:29.917
length in the back of the neck.

00:18:29.917 --> 00:18:31.125
So you're here.

00:18:31.125 --> 00:18:34.583
Or from here we're
taking a deep breath in.

00:18:34.583 --> 00:18:37.750
We're going into it and out
of it with the breath, always.

00:18:37.750 --> 00:18:43.041
I'm gonna slowly engage
pubic bone to earth, sorry.

00:18:43.041 --> 00:18:44.917
And I'm gonna
slowly shift my weight,

00:18:44.917 --> 00:18:49.875
grab my left
ankle with my left hand.

00:18:49.875 --> 00:18:53.208
And then grab my right
ankle with my right hand.

00:18:53.208 --> 00:18:55.417
Beautiful.
Then here we go.

00:18:55.417 --> 00:18:58.708
Keeping that upper
back body activation,

00:18:58.708 --> 00:19:01.500
I'm gonna kick my toes out,
inhale, lift the chest.

00:19:01.500 --> 00:19:03.333
You don't have to push it hard

00:19:03.333 --> 00:19:07.500
or create a shape that
you've seen before.

00:19:07.500 --> 00:19:09.333
Pay attention to the
sensation in your body

00:19:09.333 --> 00:19:10.708
and then breathe here.

00:19:10.708 --> 00:19:11.792
Tuck the chin.

00:19:11.792 --> 00:19:13.125
Lengthen through
the back of the neck.

00:19:14.333 --> 00:19:16.792
Kick the toes up and then out.

00:19:16.792 --> 00:19:18.083
Activate the upper back body.

00:19:18.083 --> 00:19:19.792
Use that beautiful rotation in

00:19:19.792 --> 00:19:21.375
the shoulder you've
been working on.

00:19:21.375 --> 00:19:24.792
Breathe into your belly,
neck nice and long.

00:19:24.792 --> 00:19:27.542
Tuck the chin. One more cycle
of breathe here. You got it.

00:19:29.041 --> 00:19:30.750
And then slowly release.

00:19:30.750 --> 00:19:33.792
Everyone, you're gonna
come all the way back up

00:19:33.792 --> 00:19:36.000
to nice Tabletop Position.

00:19:36.000 --> 00:19:38.041
Neutralize through the spine.

00:19:39.041 --> 00:19:40.333
Great work.

00:19:41.125 --> 00:19:44.625
When you get there,
widen the knees just a bit.

00:19:44.625 --> 00:19:46.333
Big toes come in.

00:19:46.333 --> 00:19:49.375
Then inhale, right hand comes
to the earth and left fingertips

00:19:49.375 --> 00:19:51.750
reach all the way
up towards the sky, open.

00:19:52.583 --> 00:19:53.917
You know where
we're headed here.

00:19:53.917 --> 00:19:56.583
Thread the needle, left
fingertips in and underneath the

00:19:56.583 --> 00:19:57.667
bridge of the right arm.

00:19:57.667 --> 00:20:00.083
You can use your
right hand to adjust

00:20:00.083 --> 00:20:02.542
and we find a deeper stretch.

00:20:04.041 --> 00:20:07.875
Breathe big, wide breath into
all four sides of the torso.

00:20:16.041 --> 00:20:17.542
Mmmm.

00:20:17.542 --> 00:20:20.875
And then slowly unravel and
take it to the other side.

00:20:20.875 --> 00:20:23.834
Left hand down,
right fingertips open up.

00:20:23.834 --> 00:20:26.291
Take a moment here to really
activate the upper back body

00:20:26.291 --> 00:20:28.959
just like we've been doing,
open through the chest.

00:20:28.959 --> 00:20:32.458
Lean back and then when
you're ready thread it through.

00:20:40.250 --> 00:20:42.083
As you breathe,
feel that stretch through

00:20:42.083 --> 00:20:46.583
the upper back body,
the side body, the shoulder.

00:20:47.917 --> 00:20:49.792
Breathe into your belly.

00:20:59.792 --> 00:21:01.208
Awesome.

00:21:02.041 --> 00:21:04.375
Then slowly come
back to center, unravel.

00:21:04.375 --> 00:21:06.667
You're gonna walk the knees
underneath the hip points.

00:21:06.667 --> 00:21:10.708
Press into the tops of the feet
and slowly come up just to a

00:21:10.708 --> 00:21:11.708
kneeling posture here.

00:21:11.708 --> 00:21:13.083
If you need to
pad the knees here,

00:21:13.083 --> 00:21:15.250
you know that's no big deal.

00:21:16.458 --> 00:21:17.750
Make it happen.

00:21:20.875 --> 00:21:24.125
And then from here, I'm gonna
slowly bring my hands around,

00:21:24.125 --> 00:21:25.333
fingertips facing up.

00:21:25.333 --> 00:21:28.917
I'm gonna press into the
small of my back and I'm gonna

00:21:28.917 --> 00:21:31.250
lengthen my tailbone
down as I lift my heart up.

00:21:32.291 --> 00:21:35.208
Inhale in, exhale, squeeze
the shoulder blades together.

00:21:35.208 --> 00:21:37.417
Press into the tops of the feet.

00:21:37.417 --> 00:21:39.041
Inhale in again.

00:21:39.041 --> 00:21:41.834
Exhale, slowly, carve a line
with your nose forward up and

00:21:41.834 --> 00:21:43.875
back and you might find
a slight back bend here,

00:21:43.875 --> 00:21:46.959
you might not. You might just
play with the neck.

00:21:46.959 --> 00:21:49.792
Try to keep length.
Avoid the crunch.

00:21:49.792 --> 00:21:51.875
Use your connection
to upper back body here.

00:21:51.875 --> 00:21:55.834
If Camel Pose, Ustrasana's
in your practice maybe with a

00:21:55.834 --> 00:21:59.250
strong foundation and a full
breath you reach down and grab

00:21:59.250 --> 00:22:01.375
one heel and then the other.

00:22:01.375 --> 00:22:03.166
Sending the hip points forward.

00:22:03.166 --> 00:22:04.917
Neck nice and long.

00:22:05.959 --> 00:22:09.375
With regular practice and
integrity you won't have to feel

00:22:09.375 --> 00:22:12.041
any stress in the neck here.

00:22:12.041 --> 00:22:15.417
But give it time.
Work mindfully.

00:22:18.000 --> 00:22:20.208
And wherever you are,
take one more breath.

00:22:21.208 --> 00:22:23.583
To get out of Camel you'll bring
the hands right back to where

00:22:23.583 --> 00:22:26.959
they started and then everyone,
connect to your center to come

00:22:26.959 --> 00:22:29.333
all the way back through
and we're just gonna

00:22:29.333 --> 00:22:31.542
slowly send the hips back.

00:22:31.542 --> 00:22:36.625
Seated position, nice and easy,
just let the energy settle.

00:22:37.583 --> 00:22:39.041
Nice, neutral spine.

00:22:41.583 --> 00:22:42.959
Cool, awesome work.

00:22:42.959 --> 00:22:46.125
From here, go ahead
come on to your back.

00:22:46.125 --> 00:22:48.125
Nice and slow.

00:22:53.667 --> 00:22:56.625
When you get there, take any
movement there that feels good.

00:22:56.625 --> 00:23:01.625
Maybe a quick windshield wiper
of the legs or maybe a hugging

00:23:01.625 --> 00:23:03.625
of the knees into chest.

00:23:05.417 --> 00:23:07.542
Or a Happy Baby.

00:23:08.750 --> 00:23:11.375
So take a moment to
find what feels good.

00:23:11.375 --> 00:23:15.667
Something here and
then because that's yoga,

00:23:15.667 --> 00:23:17.708
that is the moment.
What do I need?

00:23:19.000 --> 00:23:22.250
And then you can stay doing that

00:23:22.250 --> 00:23:24.750
or you're gonna take the hands

00:23:24.750 --> 00:23:27.125
and prepare for a little Fish
Pose which is what we're gonna

00:23:27.125 --> 00:23:28.291
finish with today.

00:23:28.291 --> 00:23:30.875
So if you know Fish
is not in your practice,

00:23:30.875 --> 00:23:32.625
you can stay Happy Baby,

00:23:33.375 --> 00:23:35.333
knees hugging into chest or

00:23:35.333 --> 00:23:37.291
windshield wipers, maybe twist.

00:23:37.875 --> 00:23:39.917
You're gonna bring your
hands underneath your bum

00:23:39.917 --> 00:23:41.750
if you want to try Fish.

00:23:43.333 --> 00:23:45.041
And you're gonna snuggle
your shoulder blades

00:23:45.041 --> 00:23:46.583
underneath your heart space.

00:23:47.291 --> 00:23:49.750
Really really opening up
through the pecs and chest.

00:23:49.750 --> 00:23:52.083
Now you can actually
stay here working on,

00:23:52.083 --> 00:23:55.750
ugh, taking that hump
out of the upper back body.

00:23:55.750 --> 00:23:58.333
Opening up
through the front chest.

00:24:01.125 --> 00:24:04.166
Or take a step further,
we'll extend one leg out slowly.

00:24:04.166 --> 00:24:06.625
Go ahead and let the heel kiss
the earth and then the other.

00:24:08.125 --> 00:24:11.250
You want to engage your legs
just like you did in Locust.

00:24:11.250 --> 00:24:14.083
Squeeze.
Tone the quads.

00:24:14.083 --> 00:24:18.041
Squeeze and lift femur,
thigh bone, in towards the hip.

00:24:18.041 --> 00:24:19.542
So you have a nice,
strong base here.

00:24:21.875 --> 00:24:25.792
Then option to stay here or
claw through the fingertips,

00:24:25.792 --> 00:24:28.708
dig into the elbows
just like you did in Sphinx.

00:24:28.708 --> 00:24:32.000
Pinch that pencil
as you lift your chest.

00:24:32.000 --> 00:24:35.375
And then from here, maybe
carving a line with the nose,

00:24:35.375 --> 00:24:37.417
drawing it forward up and back.

00:24:37.417 --> 00:24:40.083
Maybe crown of the
head reaches the earth.

00:24:41.250 --> 00:24:43.166
Opening up through the chest.

00:24:43.166 --> 00:24:45.166
Obviously the throat.

00:24:45.166 --> 00:24:46.917
Strong foundation here.

00:24:46.917 --> 00:24:48.375
No discomfort.

00:24:49.417 --> 00:24:51.041
Find your breath.

00:24:51.041 --> 00:24:53.542
In time you can work to
lift the legs here even.

00:24:56.000 --> 00:24:57.041
Breathing deep.

00:24:57.041 --> 00:24:59.250
Pressing down
through your foundation.

00:25:05.083 --> 00:25:06.667
Beautiful,
press into the elbows.

00:25:06.667 --> 00:25:11.083
Press into the
fingertips to slowly release.

00:25:11.083 --> 00:25:12.875
Come back to the earth.

00:25:12.875 --> 00:25:14.083
Release the hands.

00:25:14.083 --> 00:25:16.542
Together we'll all meet
here in Corpse Pose now.

00:25:16.542 --> 00:25:18.375
Open the palms towards the sky.

00:25:19.667 --> 00:25:22.500
Now, tuck the chin to the chest,
lengthen through the back of

00:25:22.500 --> 00:25:25.417
the neck and then
open your legs super wide

00:25:25.417 --> 00:25:26.708
and then arms super wide.

00:25:26.708 --> 00:25:28.500
So you're taking up more space.

00:25:30.375 --> 00:25:34.500
Great, then point the
toes and then flex the toes.

00:25:34.500 --> 00:25:35.500
And then keep it going.

00:25:35.500 --> 00:25:37.458
You're just gonna
do that a couple times.

00:25:37.458 --> 00:25:40.583
Creating a little rocking
sensation and if this is new to

00:25:40.583 --> 00:25:42.458
you, you're gonna feel weird at
first but then once you get the

00:25:42.458 --> 00:25:44.792
hang of it you feel awesome.

00:25:44.792 --> 00:25:47.000
And then close your
eyes and keep rocking.

00:25:48.166 --> 00:25:50.333
Let your breath just
soften and relax here.

00:25:50.333 --> 00:25:51.458
It should feel good.

00:25:51.458 --> 00:25:57.208
We'll keep doing
this for five, four,

00:25:57.208 --> 00:26:02.000
three, two, and
then let it all go.

00:26:02.000 --> 00:26:03.875
One.

00:26:03.875 --> 00:26:06.000
Close your eyes,
take a deep breath in.

00:26:07.417 --> 00:26:09.417
Exhale to relax everything.

00:26:09.417 --> 00:26:11.375
Corpse Pose.

00:26:11.375 --> 00:26:13.250
Relax the upper back body.

00:26:14.291 --> 00:26:16.458
As you close your eyes,
soften and relax.

00:26:16.458 --> 00:26:19.208
Imagine all the
muscles in the neck softening.

00:26:20.500 --> 00:26:23.041
Notice if you've already
somehow returned to

00:26:23.041 --> 00:26:24.875
a patterned way in the neck.

00:26:24.875 --> 00:26:26.417
See if you can tuck
your chin just slightly

00:26:26.417 --> 00:26:27.875
and find more length.

00:26:29.583 --> 00:26:30.792
Great work today.

00:26:41.000 --> 00:26:44.250
If time allows
you can stay here.

00:26:44.250 --> 00:26:46.083
If you're ready to
get up and get moving,

00:26:46.083 --> 00:26:49.625
you're just gonna start with a
nice rocking of the head gently,

00:26:49.625 --> 00:26:51.792
side to side, ear to ear.

00:26:51.792 --> 00:26:53.917
Nice and slow.

00:27:01.041 --> 00:27:05.208
If you're rocking, bring it back
to center and we'll slowly start

00:27:05.208 --> 00:27:07.041
to wiggle the fingers and toes.

00:27:10.834 --> 00:27:13.500
And then eventually
bring the hands together,

00:27:13.500 --> 00:27:15.500
thumbs up to the third eye.

00:27:20.208 --> 00:27:23.792
Close your eyes and know and
feel and trust that you are a

00:27:23.792 --> 00:27:27.959
powerful vehicle
for change and for good

00:27:32.667 --> 00:27:34.250
and when your energy is

00:27:34.250 --> 00:27:37.250
flowing properly,
in my opinion,

00:27:38.417 --> 00:27:40.834
up and down the body,

00:27:41.875 --> 00:27:44.583
when mind and body are connected

00:27:44.583 --> 00:27:49.041
to heart space and
your energy is right,

00:27:50.792 --> 00:27:52.875
you can really
be true to yourself

00:27:52.875 --> 00:27:54.875
and then be of
service to others.

00:27:55.834 --> 00:27:57.375
So way to go today.

00:28:01.542 --> 00:28:05.250
I hope to see you
back tomorrow or soon.

00:28:06.500 --> 00:28:08.625
Try to do a little
something each day.

00:28:11.417 --> 00:28:12.792
Take a deep breath in.

00:28:15.000 --> 00:28:17.375
And we exhale.

00:28:19.792 --> 00:28:23.625
And then we say, Namaste.

00:28:23.625 --> 00:28:28.834
(gentle music)