WEBVTT 00:00:00.097 --> 00:00:02.530 - Hello everyone, welcome to Yoga With Adriene. 00:00:02.530 --> 00:00:06.040 I'm Adriene and this is sweet Benji. 00:00:06.040 --> 00:00:07.640 And today, per your request, 00:00:07.640 --> 00:00:11.360 we have a flow that is good for beginners. 00:00:11.360 --> 00:00:15.200 So people who are new to vinyasa or flow, 00:00:15.200 --> 00:00:18.880 or if you're someone who likes to go to class at a studio or 00:00:18.880 --> 00:00:21.870 gym and you just wanna slow it down with someone 00:00:21.870 --> 00:00:23.400 you hopefully trust, (chuckles) 00:00:23.400 --> 00:00:26.520 that would be me or Benji, one of us, 00:00:26.520 --> 00:00:28.040 then this would be a good practice for you. 00:00:28.040 --> 00:00:31.840 So this is a good intro level to flow or vinyasa. 00:00:31.840 --> 00:00:33.880 If you have a block, bring it. 00:00:33.880 --> 00:00:36.840 If you don't have one, no worries, I got your back. 00:00:36.840 --> 00:00:40.014 Hop into something comfy and let's get started. 00:00:40.014 --> 00:00:45.348 (upbeat music) 00:00:52.620 --> 00:00:57.040 Alright, let's begin in a cross-legged seat. 00:00:57.040 --> 00:00:59.280 So come on down to the ground. 00:00:59.280 --> 00:01:04.160 I'm sitting on a block but you can also sit on a blanket. 00:01:04.160 --> 00:01:05.720 You can even roll your mat up 00:01:05.720 --> 00:01:08.480 and sit with a little lift like that. 00:01:08.480 --> 00:01:12.480 And then as you come into this tuning in position, 00:01:12.480 --> 00:01:14.280 give yourself a little space so 00:01:14.280 --> 00:01:17.080 you don't have to draw the ankles super close in. 00:01:17.080 --> 00:01:20.160 In fact, the traditional Sukhasana Pose, 00:01:20.160 --> 00:01:24.865 we draw the ankles out, we have a nice wide base. 00:01:26.400 --> 00:01:30.225 Then sit up nice and tall and take a deep breath in. 00:01:31.680 --> 00:01:32.920 And as you exhale, 00:01:32.920 --> 00:01:36.440 you can close your eyes or soften your gaze and just 00:01:36.440 --> 00:01:41.608 allow your shoulders to drop as you land in this moment. 00:01:46.360 --> 00:01:50.189 And then again, a deep breath in. 00:01:52.400 --> 00:01:54.320 And a long breath out, 00:01:54.320 --> 00:01:56.280 relaxing the shoulders again, 00:01:56.280 --> 00:02:00.531 just allowing yourself to land here. 00:02:03.600 --> 00:02:08.880 Whatever you're bringing to this practice, 00:02:08.880 --> 00:02:10.880 this moment, whatever shape you're in, 00:02:10.880 --> 00:02:15.440 mentally, emotionally, physically, it's all good. 00:02:15.440 --> 00:02:18.360 It's an honor and a pleasure always to guide you. 00:02:18.360 --> 00:02:23.320 We're gonna flow today, so this is a beginner's flow. 00:02:23.320 --> 00:02:25.360 So I really want to kind of 00:02:25.360 --> 00:02:30.010 bring it down to a foundation level 00:02:30.010 --> 00:02:31.480 to best support you. 00:02:31.480 --> 00:02:34.720 And that foundation level is going to be 00:02:34.720 --> 00:02:38.400 to remember this one thing; 00:02:38.400 --> 00:02:42.468 The breath always comes first. 00:02:43.600 --> 00:02:45.240 In the flow practice, 00:02:45.240 --> 00:02:50.120 the fuel that moves the body, 00:02:50.120 --> 00:02:54.260 the gas comes from the breath. 00:02:54.260 --> 00:02:59.080 And the quality of our movement is also dictated by the breath, 00:02:59.080 --> 00:03:01.600 particularly in vinyasa and flow. 00:03:01.600 --> 00:03:05.640 Although I feel that way all the time, so. 00:03:05.640 --> 00:03:10.359 So even if it feels quite hard, 00:03:12.760 --> 00:03:17.040 we're going to keep a focus on the breath the entire time, 00:03:17.040 --> 00:03:19.542 conscious breathing. 00:03:20.460 --> 00:03:23.160 Alright, on that note, 00:03:23.160 --> 00:03:27.880 can bat the eyelashes open and we're gonna inhale, 00:03:27.880 --> 00:03:31.160 move into an all fours position. 00:03:31.160 --> 00:03:32.160 As you exhale, 00:03:32.160 --> 00:03:36.480 start to get situated with the wrists underneath the shoulders, 00:03:36.480 --> 00:03:39.160 the knees directly underneath the hips. 00:03:39.160 --> 00:03:40.280 And you can move your block to 00:03:40.280 --> 00:03:43.237 the front of the mat if you have one. 00:03:44.880 --> 00:03:46.280 Cat-Cow, inhale. 00:03:46.280 --> 00:03:48.160 The first part of the flow is here. 00:03:48.160 --> 00:03:53.400 We inhale, drop the belly, open the chest, look forward. 00:03:53.400 --> 00:03:57.475 Exhale, press into the palms, round through the spine. 00:03:59.160 --> 00:04:03.800 Inhale, drop the belly, look forward. 00:04:03.800 --> 00:04:06.800 And exhale, navel draws up. 00:04:06.800 --> 00:04:08.400 As you press into the hands, 00:04:08.400 --> 00:04:10.720 press into the tops of the feet. 00:04:10.720 --> 00:04:15.160 Do a couple more with the sound of your breath. 00:04:15.160 --> 00:04:17.000 It can help to make the breath 00:04:17.000 --> 00:04:20.040 audible if you're familiar with Ujjayi breath, 00:04:20.040 --> 00:04:23.038 the victorious breath. 00:04:24.480 --> 00:04:28.319 That can help anchor a busy mind. 00:04:34.360 --> 00:04:37.440 Flow a couple more times here with your breath. 00:04:37.440 --> 00:04:40.322 Again, allowing the breath 00:04:40.322 --> 00:04:43.204 to fuel the action. 00:04:50.720 --> 00:04:53.680 Now come to neutral. 00:04:53.680 --> 00:04:54.920 And the next time you breathe in, 00:04:54.920 --> 00:04:59.280 we're gonna extend the right arm out and the left leg out. 00:04:59.280 --> 00:05:00.920 You can do them one at a time. 00:05:00.920 --> 00:05:02.800 This is a balancing act. 00:05:02.800 --> 00:05:04.240 Inhale in. 00:05:04.240 --> 00:05:08.520 Exhale, draw your limbs in towards the center of your 00:05:08.520 --> 00:05:10.960 body and round through the spine. 00:05:10.960 --> 00:05:12.040 And we flow here. 00:05:12.040 --> 00:05:14.720 Inhale, extend. 00:05:14.720 --> 00:05:17.280 Exhale, draw it in. 00:05:17.280 --> 00:05:18.560 Move with your breath. 00:05:18.560 --> 00:05:21.520 Inhale, extend. 00:05:21.520 --> 00:05:24.320 Exhale, draw it in. 00:05:24.320 --> 00:05:25.160 One more time. 00:05:25.160 --> 00:05:27.480 Inhale, extend. 00:05:27.480 --> 00:05:30.280 And exhale, draw it in. 00:05:30.280 --> 00:05:33.360 Then release and we're gonna switch to the other side. 00:05:33.360 --> 00:05:37.600 Inhale, left arm, right leg out. 00:05:37.600 --> 00:05:40.080 With your breath, exhale round in, 00:05:40.080 --> 00:05:43.080 drawing the limbs in. 00:05:43.080 --> 00:05:46.320 Inhale, extend. 00:05:46.320 --> 00:05:47.320 Exhale, draw it in. 00:05:47.320 --> 00:05:50.440 So focus on the breath here. 00:05:50.440 --> 00:05:55.080 And don't really feel like we need to master this movement 00:05:55.080 --> 00:05:57.200 and the details of this movement, 00:05:57.200 --> 00:05:59.680 but to really get our brains 00:05:59.680 --> 00:06:04.012 used to moving with the inhale and the exhalation. 00:06:06.160 --> 00:06:09.480 Excellent. When you're ready, release that. 00:06:09.480 --> 00:06:12.600 We're gonna bring the palms down to the earth, 00:06:12.600 --> 00:06:15.720 knees wide and send the hips back, 00:06:15.720 --> 00:06:18.360 Extended Child's Pose. 00:06:18.360 --> 00:06:20.360 Take a breath cycle here. 00:06:20.360 --> 00:06:23.196 One inhalation in. 00:06:24.560 --> 00:06:28.437 And a slow exhale all the way out. 00:06:29.680 --> 00:06:30.920 Now press into your palms, 00:06:30.920 --> 00:06:32.280 press into the tops of the feet. 00:06:32.280 --> 00:06:35.120 Think about moving from the center of your body. 00:06:35.120 --> 00:06:38.100 As you slowly inhale, lift up, 00:06:38.100 --> 00:06:40.870 look forward, find extension. 00:06:40.870 --> 00:06:44.400 Exhale, send it right back to Extended Child's Pose. 00:06:44.400 --> 00:06:46.440 So now this is a little vinyasa, 00:06:46.440 --> 00:06:48.440 moving intentionally with the breath. 00:06:48.440 --> 00:06:49.720 Inhale, we rise. 00:06:49.720 --> 00:06:52.000 Think about length in the neck. 00:06:52.000 --> 00:06:54.760 And exhale, we soften. 00:06:54.760 --> 00:06:56.400 And send the hips back. 00:06:56.400 --> 00:06:57.600 And you can start to find a 00:06:57.600 --> 00:07:00.120 little wave in the spine if that feels good. 00:07:00.120 --> 00:07:02.500 Inhaling, extend. 00:07:02.500 --> 00:07:05.512 Exhaling, coming back. 00:07:18.000 --> 00:07:21.680 Awesome. The next time you inhale, come forward, 00:07:21.680 --> 00:07:24.440 you'll walk the knees underneath the hips, 00:07:24.440 --> 00:07:27.280 curl the toes under, and on an exhale, 00:07:27.280 --> 00:07:30.240 send the hips back for Downward Facing Dog. 00:07:30.240 --> 00:07:32.760 Breathe in here. 00:07:32.760 --> 00:07:35.920 Plant the palms, draw your navel up and in. 00:07:35.920 --> 00:07:37.160 And think about sending the 00:07:37.160 --> 00:07:40.440 majority of your weight into the low body. 00:07:40.440 --> 00:07:43.360 And to do that, we press away from the yoga mat 00:07:43.360 --> 00:07:46.640 with our palms instead of crashing down in. 00:07:46.640 --> 00:07:48.000 And this sensibility and 00:07:48.000 --> 00:07:51.440 literally this strength comes with practice. 00:07:51.440 --> 00:07:54.433 So just keep breathing. 00:07:56.320 --> 00:07:58.280 Nice, now bend your knees. 00:07:58.280 --> 00:08:03.240 We're gonna walk the feet one little step at a time all the 00:08:03.240 --> 00:08:06.760 way up to the tippy top of the mat. 00:08:06.760 --> 00:08:10.024 When you get there, feet hip width apart 00:08:10.024 --> 00:08:12.200 and a Standing Forward Fold. 00:08:12.200 --> 00:08:14.800 So relax the weight of the head over here. 00:08:14.800 --> 00:08:16.840 Find your breath. 00:08:16.840 --> 00:08:20.360 And really bring your awareness to the soles of your feet. 00:08:20.360 --> 00:08:22.360 Ground down through all four corners of the feet. 00:08:22.360 --> 00:08:26.280 Notice if one toes, one foot maybe is pointed out. 00:08:26.280 --> 00:08:27.520 Can you guide it back in? 00:08:27.520 --> 00:08:31.641 See if you can get them parallel. 00:08:32.840 --> 00:08:33.960 Bend your knees, 00:08:33.960 --> 00:08:38.320 just feel that lengthening in the whole hamstring, 00:08:38.320 --> 00:08:40.280 in the low back. 00:08:40.280 --> 00:08:43.680 And if you wanna do any soft, easy movement here, 00:08:43.680 --> 00:08:46.920 clasping the elbows, shaking the head yes or no, 00:08:46.920 --> 00:08:47.960 please do. 00:08:47.960 --> 00:08:49.480 Just notice if you've started 00:08:49.480 --> 00:08:54.000 to shorten your breath or even constrict your breath here. 00:08:54.000 --> 00:08:56.486 Keep it flowing. 00:08:59.350 --> 00:09:03.040 Nice, now we're gonna ground through the feet. 00:09:03.040 --> 00:09:05.760 And with breath, whatever that means to you, 00:09:05.760 --> 00:09:08.720 slowly begin to roll up. 00:09:08.720 --> 00:09:11.880 Knees bent to support the back. 00:09:11.880 --> 00:09:13.961 Here we go. 00:09:23.320 --> 00:09:29.400 Together we'll rise up tall into Tadasana, Mountain Pose. 00:09:29.400 --> 00:09:31.760 And when you get here, ground through the feet again, 00:09:31.760 --> 00:09:33.480 lengthen through the crown of the head, 00:09:33.480 --> 00:09:34.960 lift the chest and 00:09:34.960 --> 00:09:38.400 draw your shoulder blades together and down. 00:09:38.400 --> 00:09:40.740 So you come into quite a stance here, 00:09:40.740 --> 00:09:44.920 quite a pose. 00:09:44.920 --> 00:09:46.200 And in this posture, 00:09:46.200 --> 00:09:51.520 we actively draw the navel in and up. 00:09:51.520 --> 00:09:54.320 And for today's variation, you can open the palms, 00:09:54.320 --> 00:09:59.510 just kind of in a receiving gesture. 00:09:59.510 --> 00:10:02.280 Alright, now the breath fuels the action. 00:10:02.280 --> 00:10:07.720 So soft knees, the inhale takes the fingertips all the way up. 00:10:07.720 --> 00:10:10.560 Ideally you wanna stretch as long as your inhale 00:10:10.560 --> 00:10:15.080 so we're really synchronizing the two things. 00:10:15.080 --> 00:10:16.920 And then exhale, same thing. 00:10:16.920 --> 00:10:19.560 For the whole duration of this Forward Fold, 00:10:19.560 --> 00:10:22.040 all the way down, you're breathing out. 00:10:22.040 --> 00:10:24.200 And at first your breaths won't be that long 00:10:24.200 --> 00:10:26.520 but we can practice. That's why we're here. 00:10:26.520 --> 00:10:30.480 Inhale, slide the palms to the tops of the thighs now. 00:10:30.480 --> 00:10:32.320 Draw your elbows in like little 00:10:32.320 --> 00:10:35.120 grasshopper legs and this is done on an inhale. 00:10:35.120 --> 00:10:38.240 So halfway lift as you breathe in. 00:10:38.240 --> 00:10:42.920 And then you exhale, soften and let everything go. 00:10:42.920 --> 00:10:45.040 Bend the knees to protect the low back, 00:10:45.040 --> 00:10:46.440 send the fingertips forward. 00:10:46.440 --> 00:10:47.880 We're just gonna reverse everything, 00:10:47.880 --> 00:10:49.680 come all the way back up. 00:10:49.680 --> 00:10:54.680 Inhale, and exhale, hands come down to your sides. 00:10:54.680 --> 00:10:56.000 Let's repeat that. 00:10:56.000 --> 00:10:58.781 With the breath, inhale, reach for the sky. 00:10:59.960 --> 00:11:03.960 Exhale, Forward Fold all the way down. 00:11:03.960 --> 00:11:05.800 Inhale, halfway lift, 00:11:05.800 --> 00:11:08.960 lengthen through the crown of the head so the neck is long. 00:11:08.960 --> 00:11:11.520 And then exhale, soften and fold. 00:11:11.520 --> 00:11:13.160 Bend the knees, ground through the feet, 00:11:13.160 --> 00:11:16.600 spread the fingertips, inhale, reach all the way up. 00:11:16.600 --> 00:11:17.560 Standing tall. 00:11:17.560 --> 00:11:20.960 And then exhale, hands all the way down, 00:11:20.960 --> 00:11:22.440 Mountain, we're gonna add on. 00:11:22.440 --> 00:11:26.080 Inhale, reach for the sky. 00:11:26.080 --> 00:11:29.240 Exhale, soft knees, Forward Fold all the way down. 00:11:30.910 --> 00:11:34.720 Inhale, halfway lift, flat back position. 00:11:34.720 --> 00:11:39.600 Elbows soften and fold as you release the forehead down. 00:11:39.600 --> 00:11:41.120 Breathe out. 00:11:41.120 --> 00:11:43.760 This time fingertips come to the mat. 00:11:43.760 --> 00:11:47.000 We're gonna inhale, step the right foot back. 00:11:47.000 --> 00:11:49.360 Exhale, lower the right knee. 00:11:49.360 --> 00:11:51.090 Press into the top of the back foot 00:11:51.090 --> 00:11:53.480 and you can pad the knee here or even double up on your 00:11:53.480 --> 00:11:58.760 mat by just folding it over if you need a little extra padding. 00:11:58.760 --> 00:12:02.480 On an inhale, sweep the arms forward, up and back. 00:12:02.480 --> 00:12:06.600 Big breath in as you lift your heart up towards the sky. 00:12:06.600 --> 00:12:09.800 Then exhale, fold it all the way back down. 00:12:09.800 --> 00:12:10.960 Stay here. 00:12:10.960 --> 00:12:13.240 You're gonna straighten your front leg. 00:12:13.240 --> 00:12:17.471 Flex your left toes towards your face for a nice stretch. 00:12:19.160 --> 00:12:22.320 Good, then roll through that left foot. 00:12:22.320 --> 00:12:24.520 Come back to your nice low lunge. 00:12:24.520 --> 00:12:25.760 Inhale in. 00:12:25.760 --> 00:12:29.640 Exhale, you're gonna step your back foot up to meet the front. 00:12:29.640 --> 00:12:33.320 Now inhale, lift to that flat back position. 00:12:33.320 --> 00:12:35.760 Exhale to soften and fold. 00:12:35.760 --> 00:12:37.680 Root to rise here with your breath. 00:12:37.680 --> 00:12:40.760 Inhale, reach for the sky. 00:12:40.760 --> 00:12:43.800 And exhale, Mountain Pose. 00:12:43.800 --> 00:12:47.680 Good, again, inhale, reach for the sky. 00:12:47.680 --> 00:12:50.920 Exhale, Forward Fold. 00:12:50.920 --> 00:12:52.080 Now if you have your block here, 00:12:52.080 --> 00:12:54.760 you can start to play with it for your halfway lift. 00:12:54.760 --> 00:12:58.000 Inhale, halfway lift. 00:12:58.000 --> 00:13:00.880 Exhale, soften and fold. 00:13:00.880 --> 00:13:03.960 Good, inhale, step the left foot back. 00:13:03.960 --> 00:13:07.280 Exhale, lower your left knee to the earth. 00:13:07.280 --> 00:13:09.120 Good, press into the top of the left foot. 00:13:09.120 --> 00:13:11.040 That's a real root for this posture. 00:13:11.040 --> 00:13:14.280 So press into the top of the left foot and inhale, 00:13:14.280 --> 00:13:18.120 slowly sweep the arms forward, up and back. 00:13:18.120 --> 00:13:20.160 Breathe here, lift your chest. 00:13:20.160 --> 00:13:23.600 Press into the right big toe mound, 00:13:23.600 --> 00:13:24.760 just to ground that. 00:13:24.760 --> 00:13:26.800 And then slow and steady, 00:13:26.800 --> 00:13:29.120 bring it back down as you breathe out. 00:13:30.000 --> 00:13:31.240 Nice, inhale in. 00:13:31.240 --> 00:13:33.960 Exhale, straighten the front leg. 00:13:33.960 --> 00:13:36.022 Stretch. 00:13:37.960 --> 00:13:42.520 Continue to breathe as you roll through that right foot. 00:13:42.520 --> 00:13:44.760 Good, inhale, curl the back toes under. 00:13:44.760 --> 00:13:46.040 Lift the back knee. 00:13:46.040 --> 00:13:50.000 Exhale, step the feet together up at the top of your mat. 00:13:50.000 --> 00:13:54.000 So now bring the feet together, really together, arch to arch. 00:13:54.000 --> 00:13:57.520 Good, hands on the thighs or maybe hands on block. 00:13:57.520 --> 00:14:00.520 We inhale, halfway lift. 00:14:00.520 --> 00:14:03.000 And exhale to soften and fold. 00:14:03.000 --> 00:14:04.390 Root to rise here. 00:14:04.390 --> 00:14:07.440 Inhale, reach all the way up. 00:14:07.440 --> 00:14:11.800 And exhale, hands at our sides, Mountain Pose. 00:14:11.800 --> 00:14:12.920 Excellent, just take a second 00:14:12.920 --> 00:14:15.400 here to drop your right ear over your right shoulder. 00:14:15.400 --> 00:14:17.960 Stretch. 00:14:17.960 --> 00:14:19.920 And then draw your chin through center, 00:14:19.920 --> 00:14:22.160 left ear over left shoulder. 00:14:22.160 --> 00:14:23.760 Stretch. 00:14:23.760 --> 00:14:25.686 Breathe. 00:14:27.680 --> 00:14:31.320 And then draw the chin to the center and slowly as if you 00:14:31.320 --> 00:14:34.520 were pressing a little marble with your nose, 00:14:34.520 --> 00:14:37.160 draw a line with your nose forward. 00:14:37.160 --> 00:14:38.960 And as your gaze looks up, 00:14:38.960 --> 00:14:42.480 inhale, reach the arms all the way up towards the sky. 00:14:42.480 --> 00:14:44.160 Interlace the fingertips here. 00:14:44.160 --> 00:14:47.840 You can keep the index fingers pointed up towards the sky. 00:14:47.840 --> 00:14:50.000 Ground through all four corners of the feet. 00:14:50.000 --> 00:14:53.480 As you inhale, you're gonna bump the hips to the left. 00:14:53.480 --> 00:14:56.600 Send your fingertips to the right. 00:14:56.600 --> 00:14:58.120 Exhale, come back to center. 00:14:58.120 --> 00:15:00.120 Ground through the heels. 00:15:00.120 --> 00:15:04.600 Good, inhale, take it to the opposite side. 00:15:04.600 --> 00:15:06.720 And exhale, come to center. 00:15:06.720 --> 00:15:09.600 Release the bind, inhale, look up. 00:15:09.600 --> 00:15:11.680 Exhale, soft knees as you float 00:15:11.680 --> 00:15:14.760 it all the way back down into the fold. 00:15:14.760 --> 00:15:17.560 Inhale, halfway lift, your version. 00:15:17.560 --> 00:15:19.000 Just play. 00:15:19.000 --> 00:15:21.440 Exhale, soften and fold. 00:15:21.440 --> 00:15:23.400 This time we're gonna plant the palms, 00:15:23.400 --> 00:15:25.200 step one foot back and 00:15:25.200 --> 00:15:27.920 then the other and you're coming into a Plank Pose. 00:15:27.920 --> 00:15:31.160 You can lower the knees here and squeeze the ankles 00:15:31.160 --> 00:15:34.800 together in a Half Plank or reach the heels back, 00:15:34.800 --> 00:15:37.440 knees lifted, Full Plank. 00:15:37.440 --> 00:15:40.000 Draw the low rib cage in. 00:15:40.000 --> 00:15:42.960 Feel your abs turn on. 00:15:42.960 --> 00:15:45.200 Good, you're gonna inhale. 00:15:45.200 --> 00:15:49.040 Here, exhale, Downward Facing Dog. 00:15:49.040 --> 00:15:52.320 Inhale to Plank. 00:15:52.320 --> 00:15:56.280 Exhale, Downward Facing Dog. 00:15:56.280 --> 00:15:58.640 Breath to movement, movement to breath, 00:15:58.640 --> 00:16:02.890 linking them slow and steady. 00:16:04.840 --> 00:16:06.960 Nice, and then the next time you're in Plank, 00:16:06.960 --> 00:16:09.160 take a deep breath in. 00:16:09.160 --> 00:16:13.091 And exhale, you're gonna slowly lower all the way to your belly. 00:16:14.960 --> 00:16:16.520 Press into the tops of the feet again. 00:16:16.520 --> 00:16:18.920 Squeeze your elbows into your sides again. 00:16:18.920 --> 00:16:21.120 Walk your hands back underneath 00:16:21.120 --> 00:16:24.560 your shoulders or in line with your rib cage. 00:16:24.560 --> 00:16:26.840 Good, inhale, press into the pubic bone. 00:16:26.840 --> 00:16:31.080 Start to slowly lift the head, the chest, the shoulders, 00:16:31.080 --> 00:16:32.720 Baby Cobra. 00:16:32.720 --> 00:16:37.080 And then exhale, release, forehead kisses the earth. 00:16:37.080 --> 00:16:40.440 And again, with the breath, inhale, rise up. 00:16:40.440 --> 00:16:43.000 Maybe go a little higher, maybe not. 00:16:43.000 --> 00:16:46.000 And exhale, release, press into the tops of the feet. 00:16:46.000 --> 00:16:49.520 One more, inhale, rise up. 00:16:49.520 --> 00:16:52.880 And exhale to release. 00:16:52.880 --> 00:16:54.400 Grab your block, 00:16:54.400 --> 00:16:56.800 bring it close to the front of the mat if you have it. 00:16:56.800 --> 00:16:58.360 If not, we don't need it, it's okay. 00:16:58.360 --> 00:17:00.760 We're gonna slowly curl the toes under, 00:17:00.760 --> 00:17:03.200 press up to all fours, 00:17:03.200 --> 00:17:06.880 and then make your way back to Downward Facing Dog. 00:17:06.880 --> 00:17:12.440 Step your right foot up on an inhale, lower the back knee. 00:17:12.440 --> 00:17:15.080 Good, sweep the arms up overhead. 00:17:15.080 --> 00:17:17.920 Inhale, Crescent Lunge. 00:17:17.920 --> 00:17:19.600 Exhale, this time we're gonna take 00:17:19.600 --> 00:17:21.600 the left hand to the earth 00:17:21.600 --> 00:17:23.880 and the right hand to the sky for a twist. 00:17:23.880 --> 00:17:25.520 And this is where your block 00:17:25.520 --> 00:17:28.320 can come in handy 00:17:28.320 --> 00:17:31.120 for that left hand. 00:17:31.120 --> 00:17:34.040 Great, now inhale in here, open twist. 00:17:34.040 --> 00:17:35.520 Exhale, you're just gonna close it. 00:17:35.520 --> 00:17:38.240 Bring your right fingertips down. 00:17:38.240 --> 00:17:42.080 Good, inhale in, open. 00:17:42.080 --> 00:17:42.960 Exhale, close. 00:17:42.960 --> 00:17:46.880 Back toes can be curled under or not, 00:17:46.880 --> 00:17:47.720 that's an option. 00:17:47.720 --> 00:17:49.840 And if you're ready, you might be able to lift that 00:17:49.840 --> 00:17:53.920 back knee and open all the way up and close, 00:17:53.920 --> 00:17:54.880 with your breath. 00:17:54.880 --> 00:17:56.560 Let's do one more. 00:17:56.560 --> 00:18:00.920 Inhale to open and exhale to close. 00:18:00.920 --> 00:18:01.840 Excellent. 00:18:01.840 --> 00:18:05.320 Plant the palms, step it back to Plank Pose. 00:18:05.320 --> 00:18:08.720 Inhale in, exhale, slowly lower to your belly. 00:18:08.720 --> 00:18:12.600 Right into it, inhale, Cobra lifts you up. 00:18:12.600 --> 00:18:15.000 Exhale, soften and release. 00:18:15.000 --> 00:18:18.080 Press up to all fours or Plank. 00:18:18.080 --> 00:18:21.880 And then send the hips up high, Downward Facing Dog. 00:18:21.880 --> 00:18:23.360 Good, inhale, this time step 00:18:23.360 --> 00:18:26.160 the left foot all the way up into your lunge. 00:18:26.160 --> 00:18:28.760 Lower the right knee to the earth. 00:18:29.720 --> 00:18:30.840 When you're ready, inhale, 00:18:30.840 --> 00:18:33.160 sweep the arms all the way up and overhead, 00:18:33.160 --> 00:18:35.080 Crescent Lunge. 00:18:35.080 --> 00:18:38.160 And exhale to bring it all the way down. 00:18:38.160 --> 00:18:40.280 Right hand to the earth or the block. 00:18:40.280 --> 00:18:42.840 Inhale, let's go right into the flow this time. 00:18:42.840 --> 00:18:45.760 Opening up, might notice a little difference on this side. 00:18:45.760 --> 00:18:50.240 And then exhale, closing it. 00:18:50.240 --> 00:18:53.418 Inhale, open it up. 00:18:57.000 --> 00:18:59.080 Exhale, close. 00:18:59.080 --> 00:19:01.600 And you might find that you're able to lift that back knee 00:19:01.600 --> 00:19:03.684 for a couple 00:19:04.780 --> 00:19:07.723 openings and closings. 00:19:09.000 --> 00:19:10.000 Move with your breath. 00:19:10.000 --> 00:19:14.080 If you're holding your breath, take a moment, step back. 00:19:14.080 --> 00:19:16.066 Check it out. 00:19:20.400 --> 00:19:22.320 Nice, the next time you close, 00:19:22.320 --> 00:19:24.400 go ahead and come back to your lunge. 00:19:24.400 --> 00:19:27.760 We're gonna plant the palms, step it back to Plank. 00:19:27.760 --> 00:19:30.720 Then lower one knee, then the other. 00:19:30.720 --> 00:19:34.840 Swing the legs to one side, any side. 00:19:34.840 --> 00:19:37.120 Grab your block if you have it, if not, no worries. 00:19:37.120 --> 00:19:42.623 And we're gonna come all the way onto our backs from here. 00:19:45.720 --> 00:19:48.120 Excellent, walk the heels in. 00:19:48.120 --> 00:19:52.040 Press the palms into the earth, toes pointing forward. 00:19:52.040 --> 00:19:54.840 Draw the shoulder blades underneath your heart space. 00:19:54.840 --> 00:19:57.640 Inhale in, start to peel the tailbone up. 00:19:57.640 --> 00:19:59.751 Press in all four corners of the feet 00:19:59.751 --> 00:20:03.690 and come into a low Bridge. 00:20:05.280 --> 00:20:08.000 Good. Take a deep breath in here. 00:20:08.000 --> 00:20:10.760 Feel the belly expand and then exhale, 00:20:10.760 --> 00:20:13.480 slow and steady, 00:20:13.480 --> 00:20:17.713 lowering the spine down one vertebra at a time. 00:20:19.120 --> 00:20:22.880 And again, with the breath, inhale, slowly rolling up. 00:20:22.880 --> 00:20:26.536 Nice, slow, deep inhalation. 00:20:28.280 --> 00:20:33.477 And exhale, slow and steady to release. 00:20:34.720 --> 00:20:39.360 And one more with your breath, take it away. 00:20:48.400 --> 00:20:49.520 And when you're ready, 00:20:49.520 --> 00:20:51.640 we're gonna hug the right knee into the chest, 00:20:51.640 --> 00:20:53.800 send the left leg out long. 00:20:53.800 --> 00:20:58.600 Rotate the right ankle one way and then the other. 00:20:59.240 --> 00:21:01.280 Then pick your hips up, shift 'em to the right. 00:21:01.280 --> 00:21:02.800 Take your right knee over 00:21:02.800 --> 00:21:04.760 towards the left side of your mat. 00:21:04.760 --> 00:21:08.640 Nice supine twist here, breathe in. 00:21:08.640 --> 00:21:11.200 Maybe your gaze moves past your 00:21:11.200 --> 00:21:14.438 right shoulder as you breathe out. 00:21:16.080 --> 00:21:18.640 Nice, then slowly bring it back to center. 00:21:18.640 --> 00:21:22.440 Switch, left knee in, right leg out. 00:21:22.440 --> 00:21:24.240 Bump the hips to the left. 00:21:24.240 --> 00:21:25.800 Sorry buddy. 00:21:25.800 --> 00:21:28.091 And find your twist here. 00:21:29.080 --> 00:21:34.033 Continuing to breathe deeply. 00:21:41.000 --> 00:21:42.600 Then come back to center. 00:21:42.600 --> 00:21:43.720 If you have a block, 00:21:43.720 --> 00:21:46.560 you can use it here as a pillow, 00:21:46.560 --> 00:21:49.440 believe it or not, really awesome. 00:21:49.440 --> 00:21:51.560 And then your choice, guys, 00:21:51.560 --> 00:21:55.000 you could send the legs out long or you can bring the feet 00:21:55.000 --> 00:21:58.280 as wide as the mat and allow the knees to fall together. 00:21:58.280 --> 00:22:02.560 Just kind of pay attention to what your back, 00:22:02.560 --> 00:22:06.443 your low back in particular is wanting. 00:22:07.280 --> 00:22:09.920 And then whether you are on a block or not, 00:22:09.920 --> 00:22:11.040 you can practice this. 00:22:11.040 --> 00:22:14.240 You're gonna close your eyes and you're just gonna slow and 00:22:14.240 --> 00:22:18.520 steady release the weight of your body into the earth. 00:22:18.520 --> 00:22:19.600 And as you do that, 00:22:19.600 --> 00:22:22.720 you're gonna rock your head slowly, slowly, 00:22:22.720 --> 00:22:25.600 slowly to one side as you breathe in. 00:22:25.600 --> 00:22:31.160 So even here, there's synchronization of breath. 00:22:31.160 --> 00:22:33.720 Sorry, I started to get a little Zen'd out. 00:22:33.720 --> 00:22:37.280 And then slow exhale brings the 00:22:37.280 --> 00:22:40.800 head back to center and then you repeat on the other side. 00:22:40.800 --> 00:22:42.660 Inhaling, 00:22:42.660 --> 00:22:46.640 slow roll to the left. 00:22:46.640 --> 00:22:51.823 And this is nice on the floor but it's awesome on the block. 00:22:54.800 --> 00:22:58.000 Great, come back to center. 00:22:58.000 --> 00:23:01.120 Allow everything to relax here. 00:23:01.120 --> 00:23:05.906 Maybe relax your arms down gently at your side. 00:23:07.560 --> 00:23:11.400 Way to show up for 00:23:11.400 --> 00:23:15.240 this type of holistic practice. 00:23:15.240 --> 00:23:17.915 It's incredible 00:23:19.440 --> 00:23:23.260 what happens when we 00:23:23.260 --> 00:23:26.478 sync the body with the breath. 00:23:28.680 --> 00:23:32.420 The science behind that is 00:23:32.420 --> 00:23:35.120 incredibly motivating for me. 00:23:35.120 --> 00:23:39.800 And so I feel very honored and 00:23:39.800 --> 00:23:44.520 happy to share this type of practice with you. 00:23:44.520 --> 00:23:46.560 Thank you for joining me. 00:23:46.560 --> 00:23:48.520 Bring the palms together. 00:23:48.520 --> 00:23:51.720 Slowly bring the thumbs up to your forehead. 00:23:51.720 --> 00:23:53.740 This third eye point, 00:23:53.740 --> 00:23:57.880 the inner teacher, 00:23:57.880 --> 00:24:00.826 intuition, 00:24:00.826 --> 00:24:04.020 I like to think of that as the breath, 00:24:06.000 --> 00:24:08.520 guiding the way. 00:24:08.520 --> 00:24:09.720 Way to show up. 00:24:09.720 --> 00:24:11.280 Let's repeat this practice 00:24:11.280 --> 00:24:13.400 another day together and, of course, 00:24:13.400 --> 00:24:18.880 continue to explore other flows, vinyasas. 00:24:18.880 --> 00:24:22.720 Take a final breath in together. 00:24:22.720 --> 00:24:27.080 And out together to close. 00:24:27.080 --> 00:24:28.800 Great work everyone. 00:24:28.800 --> 00:24:30.500 Namaste. 00:24:32.803 --> 00:24:37.984 (upbeat music)