WEBVTT 00:00:00.000 --> 00:00:02.061 - What's up everyone? Welcome to Yoga With Adriene. 00:00:02.061 --> 00:00:03.780 Today on the Foundations of Yoga 00:00:03.780 --> 00:00:06.760 we're learning Standing Splits. 00:00:06.760 --> 00:00:08.250 So you've requested we start to 00:00:08.250 --> 00:00:09.990 carve through the advanced postures. 00:00:09.990 --> 00:00:11.400 This is one of them but it's 00:00:11.400 --> 00:00:13.410 beginner-friendly as well 'cause we're gonna work it 00:00:13.410 --> 00:00:16.920 from the ground up with lots of integrity and lots of love. 00:00:16.920 --> 00:00:18.939 So hop on your mat and let's begin. 00:00:18.939 --> 00:00:22.578 (upbeat music) 00:00:30.262 --> 00:00:31.040 Alrighty, my friends. 00:00:31.040 --> 00:00:32.930 So to get into the posture today, 00:00:32.930 --> 00:00:37.170 we're gonna start on all fours, moving nice and slow. 00:00:37.170 --> 00:00:40.460 Making sure that as we learn 00:00:40.460 --> 00:00:43.880 new postures and return to the basics that we're being really 00:00:43.880 --> 00:00:46.336 mindful of how we get in and out of things, 00:00:46.336 --> 00:00:48.714 so that we can make sure that it feels good. 00:00:48.714 --> 00:00:52.040 So you might even sneak in a little Cat-Cow here, why not? 00:00:54.546 --> 00:00:55.370 And then when you're ready, 00:00:55.370 --> 00:00:59.060 we'll lift the right foot up and come into a nice low lunge, 00:00:59.060 --> 00:01:00.140 lifting the back leg. 00:01:00.140 --> 00:01:01.160 You might keep it down for a 00:01:01.160 --> 00:01:04.784 breath or two while you stretch out your lower body. 00:01:04.784 --> 00:01:07.340 Connect to your breath and whenever you're ready, 00:01:07.340 --> 00:01:08.630 keep that front knee stacked 00:01:08.630 --> 00:01:11.120 over the front ankle as we reach the fingertips up. 00:01:11.120 --> 00:01:14.290 Strong powerful pose here coming into a high lunge. 00:01:14.290 --> 00:01:17.120 And the reason we're coming here is to really kind of 00:01:17.120 --> 00:01:21.000 connect to strength, power, stability in the lower body, 00:01:21.000 --> 00:01:23.210 and keep this awareness in the upper body of course, too. 00:01:23.210 --> 00:01:25.664 So we're reaching up, 00:01:25.664 --> 00:01:27.719 we're finding the strength in the lower body 00:01:27.719 --> 00:01:30.410 and I'm also pulling my right hip crease back. 00:01:30.410 --> 00:01:34.510 Making sure to remember foundations of high lunge here. 00:01:34.510 --> 00:01:38.460 Nice lengthening of the tailbone down. 00:01:38.460 --> 00:01:40.523 Just paying attention to the sacrum here. 00:01:40.523 --> 00:01:43.920 Inhale in here, one more strong breath. 00:01:43.920 --> 00:01:46.880 And then exhale back to your low lunge. 00:01:46.880 --> 00:01:47.770 Awesome. 00:01:47.770 --> 00:01:51.350 Now we're gonna slowly hop the left toes in a couple times, 00:01:51.350 --> 00:01:52.560 you don't have to do it all in one. 00:01:52.560 --> 00:01:54.530 And then on a big, big exhale. 00:01:54.530 --> 00:01:56.630 So take a deep breath in on a big exhale, 00:01:56.630 --> 00:01:59.790 we'll lift the back leg up. 00:01:59.790 --> 00:02:02.510 So we're gonna build this, in fact, I'd like to invite you 00:02:02.510 --> 00:02:07.523 to forget what you know about the shape of Standing Split. 00:02:07.523 --> 00:02:09.200 So we know this big, big thing, 00:02:09.200 --> 00:02:11.460 see if you can just keep it nice and low. 00:02:11.460 --> 00:02:15.580 Have integrity and mindfulness as we build this posture. 00:02:15.580 --> 00:02:17.240 So I can actually do a higher 00:02:17.240 --> 00:02:19.577 one but I'm going to keep it nice and low, 00:02:19.577 --> 00:02:20.720 and I encourage you to too, 00:02:20.720 --> 00:02:22.750 even if you think you can go higher. 00:02:22.750 --> 00:02:24.722 Keep a soft bend in your standing leg, 00:02:24.722 --> 00:02:25.870 foundations of yoga, 00:02:25.870 --> 00:02:28.698 pressing into all four corners of the standing foot. 00:02:28.698 --> 00:02:30.160 Fingertips on the mat, 00:02:30.160 --> 00:02:34.650 long beautiful neck here, just to start. 00:02:34.650 --> 00:02:36.830 So lot's of awareness in the shoulders. 00:02:36.830 --> 00:02:38.730 We might begin to feel a shake, 00:02:38.730 --> 00:02:41.254 so strengthening that standing leg 00:02:41.254 --> 00:02:45.051 and really kind of connecting to our core here. 00:02:45.051 --> 00:02:48.270 And then I'm gonna slowly press out really slow, 00:02:48.270 --> 00:02:51.525 so bend your left knee and then slowly press out. 00:02:51.525 --> 00:02:55.280 Awareness through all four corners of that left foot, 00:02:55.280 --> 00:02:58.413 flexing the left foot and spreading the left toes. 00:02:58.413 --> 00:03:00.600 Now everyone energetically draw 00:03:00.600 --> 00:03:03.670 your right hip and maybe take your right thumb, 00:03:03.670 --> 00:03:06.360 and energetically pull your right hip up here. 00:03:06.360 --> 00:03:09.830 So we're kind of leveling the buttocks here, 00:03:09.830 --> 00:03:12.660 squaring the hips sometimes we call it. 00:03:12.660 --> 00:03:15.450 And I'm gonna take one more breath here. 00:03:15.450 --> 00:03:17.850 And then on an exhale, I'm going to release back down. 00:03:17.850 --> 00:03:20.270 Awesome. Come back to all fours, 00:03:20.270 --> 00:03:23.310 sit back on your heels and take a rest. 00:03:26.140 --> 00:03:27.603 That was fun. 00:03:27.603 --> 00:03:30.040 Let's try it again, same side, okay? 00:03:30.040 --> 00:03:32.090 Back to all fours. 00:03:34.337 --> 00:03:37.550 Find your breath and we'll step the right foot up. 00:03:37.550 --> 00:03:38.640 In your own time, 00:03:38.640 --> 00:03:41.490 make your way up to that high lunge for one swift breath, 00:03:41.490 --> 00:03:43.645 inhale in. 00:03:43.645 --> 00:03:44.760 Pull the right hip crease back, 00:03:44.760 --> 00:03:49.090 connect to the power of your legs and on an exhale release. 00:03:49.090 --> 00:03:53.730 Then we'll step the left toes up and on an exhale, 00:03:53.730 --> 00:03:56.528 press into the standing leg. 00:03:56.528 --> 00:03:59.100 Draw energy up from the arch of that right foot. 00:03:59.100 --> 00:04:01.638 This time, maybe the palms come to the mat 00:04:01.638 --> 00:04:03.570 and I'd like to invite you to really 00:04:03.570 --> 00:04:05.370 tone your left quadricep here. 00:04:05.370 --> 00:04:07.860 So engage the left quad 00:04:07.860 --> 00:04:10.340 as you press into your left foot. 00:04:11.540 --> 00:04:14.520 And again, we go through our checklist, spreading awareness 00:04:14.520 --> 00:04:17.100 through all four corners of the feet, finding length, 00:04:17.100 --> 00:04:19.240 awareness in the neck and shoulders. 00:04:19.240 --> 00:04:22.867 This time, we can allow the crown of the head to draw down 00:04:22.867 --> 00:04:25.140 and we pull the right hip crease back. 00:04:25.140 --> 00:04:26.580 Hug the outer ribs in, 00:04:26.580 --> 00:04:30.990 so nice awareness here in the torso and we breathe. 00:04:30.990 --> 00:04:32.490 Tuck the chin into the chest if you can, 00:04:32.490 --> 00:04:35.570 or keep your gaze down nice and strong. 00:04:36.756 --> 00:04:38.980 Great, so we're leveling the hips here 00:04:38.980 --> 00:04:41.520 and we're focusing on sensation rather than shape. 00:04:41.520 --> 00:04:43.110 So if we kind of blast through, 00:04:43.110 --> 00:04:48.605 then we never really get to a nice beautiful Standing Split. 00:04:48.605 --> 00:04:52.690 Or at least we can't evolve it, it kind of just stays that way. 00:04:52.690 --> 00:04:54.470 So forget what you see in the magazines 00:04:54.470 --> 00:04:56.220 and just focus on the sensation here. 00:04:56.220 --> 00:04:59.605 Nice strong pose, one more breath. 00:04:59.605 --> 00:05:01.820 And then we use an exhale to release. 00:05:01.820 --> 00:05:02.810 Awesome. 00:05:02.810 --> 00:05:06.090 Coming back through the lunge and then to all fours. 00:05:06.090 --> 00:05:08.890 Feel free to sit on the heels or maybe this time, 00:05:08.890 --> 00:05:11.590 you rest in a Child's Pose. 00:05:11.590 --> 00:05:13.350 Feel free to wiggle out the fingertips, 00:05:13.350 --> 00:05:14.680 rotate the wrists. 00:05:14.680 --> 00:05:16.455 Anything and everything that feels good here, 00:05:16.455 --> 00:05:18.843 let it all go. (laughs) 00:05:24.413 --> 00:05:26.390 Then we'll slowly come back up 00:05:26.390 --> 00:05:28.290 and we'll try the same thing on the other side. 00:05:28.290 --> 00:05:31.410 So from all fours, we step the left foot up into our lunge. 00:05:33.890 --> 00:05:36.670 Curl the right toes under, come through that low lunge. 00:05:36.670 --> 00:05:40.355 Stretch it out here for a couple breaths. 00:05:40.355 --> 00:05:41.370 And then when you are ready, 00:05:41.370 --> 00:05:44.785 we'll inhale, sweep the fingertips up and overhead 00:05:44.785 --> 00:05:46.560 and just connect to the power of the legs here. 00:05:46.560 --> 00:05:50.270 So I like to bend my right knee lengthen the tailbone down, 00:05:50.270 --> 00:05:52.180 pull the left hip crease back. 00:05:52.180 --> 00:05:54.840 So we're really coming into the power of the legs 00:05:54.840 --> 00:05:57.460 and already paying attention to my sacrum here, 00:05:57.460 --> 00:05:59.400 so that when I come into the posture, 00:05:59.400 --> 00:06:03.219 I can work to keep that nice and flat, nice and stable. 00:06:03.219 --> 00:06:05.310 Inhale in wherever you are and 00:06:05.310 --> 00:06:08.540 use your exhale to return back down. 00:06:08.540 --> 00:06:11.590 And then we'll step the right toes in once, 00:06:11.590 --> 00:06:16.335 twice, three times a Standing Split. 00:06:16.335 --> 00:06:18.700 Just kidding. (chuckles) 00:06:18.700 --> 00:06:20.850 Inhale in, exhale, lift the right leg up high. 00:06:22.514 --> 00:06:24.690 So couple of things I'll show you on this side, 00:06:24.690 --> 00:06:27.990 if you're watching or if you can just listen to my voice here, 00:06:27.990 --> 00:06:30.780 the right hip wants to stack over the left and so I'm gonna 00:06:30.780 --> 00:06:33.940 draw my right toes down towards the yoga mat, 00:06:33.940 --> 00:06:36.720 and level out the buttocks. 00:06:36.720 --> 00:06:40.460 Level out the hips, pull the left hip crease back. 00:06:40.460 --> 00:06:45.038 And again, we can tone that right quad. 00:06:45.038 --> 00:06:47.390 Stay long in the neck. 00:06:47.390 --> 00:06:49.170 Draw energy up from your standing leg. 00:06:49.170 --> 00:06:51.947 Careful not to lock that standing knee. 00:06:51.947 --> 00:06:55.050 Deep breath in here everybody. 00:06:55.050 --> 00:06:57.670 And then exhale back to your low lunge. 00:06:57.670 --> 00:06:58.910 We're just gonna take our break here 00:06:58.910 --> 00:07:00.990 in the lunge this time. 00:07:00.990 --> 00:07:04.300 So one breath in and a long breath out. 00:07:06.894 --> 00:07:08.740 And then we'll return to the high lunge, 00:07:08.740 --> 00:07:10.660 so here we go on a swift breath in, 00:07:10.660 --> 00:07:14.501 come into your power high lunge. 00:07:14.501 --> 00:07:16.150 Exhale, straight to Standing Split. 00:07:16.150 --> 00:07:18.617 Maybe you do it in one step this time, 00:07:18.617 --> 00:07:21.781 and maybe that's just somewhere we head later. 00:07:21.781 --> 00:07:24.780 Other options to head for 00:07:24.780 --> 00:07:27.610 are wrapping the arms around the calf here. 00:07:29.226 --> 00:07:31.950 Maybe it's just one arm to start, 00:07:31.950 --> 00:07:35.117 maybe eventually we get both. 00:07:35.117 --> 00:07:37.830 So really working from the ground up though. 00:07:37.830 --> 00:07:40.720 Adding things on with time and with breath. 00:07:43.518 --> 00:07:45.340 Wherever you are, take one more breath in. 00:07:45.340 --> 00:07:48.220 Radiate energy throughout the entire body. 00:07:48.220 --> 00:07:51.210 Make sure you're not clenching in the neck and shoulders. 00:07:51.210 --> 00:07:54.843 And then we'll slowly release back to the low lunge, 00:07:54.843 --> 00:07:56.140 and we'll plant the palms and 00:07:56.140 --> 00:07:59.100 step the left toes back toward a Downward Dog. 00:07:59.100 --> 00:08:01.670 Pedal it out. 00:08:01.670 --> 00:08:03.990 Walk the feet to the center of the mat, 00:08:03.990 --> 00:08:05.530 and then we'll slowly roll it up. 00:08:05.530 --> 00:08:07.410 Nice work everyone. 00:08:09.670 --> 00:08:13.334 Deep breath in as we rise up into Mountain Pose. 00:08:13.334 --> 00:08:16.120 And exhale, shake it off. 00:08:17.912 --> 00:08:19.300 Alright my friends, awesome work. 00:08:19.300 --> 00:08:22.060 So that was the basics of Standing Splits. 00:08:22.060 --> 00:08:24.370 This is a wonderful posture to return to, 00:08:24.370 --> 00:08:27.500 you know, once a week or when you're doing your home practice, 00:08:27.500 --> 00:08:30.890 play time to see how it evolves and grows. 00:08:30.890 --> 00:08:32.670 Be patient, be kind. 00:08:32.670 --> 00:08:36.040 Really work on building these poses from the ground up, 00:08:36.040 --> 00:08:41.246 so you can have a strong foundation to fly free. 00:08:41.246 --> 00:08:42.160 I'll see you next time. 00:08:42.160 --> 00:08:43.900 Free yoga videos every Wednesday. 00:08:43.900 --> 00:08:47.264 Questions, comments down below. I love you guys. Take good care. 00:08:47.264 --> 00:08:49.198 Namaste. 00:08:49.198 --> 00:08:52.691 (upbeat music)