WEBVTT 00:00:00.105 --> 00:00:02.810 - Hello everyone. Welcome to Yoga With Adriene. 00:00:02.810 --> 00:00:05.960 I'm Adriene and this, of course, is sweet Benji. 00:00:05.960 --> 00:00:08.000 And welcome to the new digs. 00:00:08.000 --> 00:00:10.400 Today we have Yoga for Calves for you. 00:00:10.400 --> 00:00:12.160 This is a full practice so 00:00:12.160 --> 00:00:15.312 hop into something comfy and let's get started. 00:00:15.312 --> 00:00:19.747 (upbeat music) 00:00:27.760 --> 00:00:32.960 Okie doke, let's begin today in Extended Child's Pose. 00:00:32.960 --> 00:00:36.440 So come on down to the ground. 00:00:36.440 --> 00:00:38.240 We'll come through all fours. 00:00:38.240 --> 00:00:40.440 Bring the knees wide. 00:00:40.440 --> 00:00:43.920 Just in your own time, get settled in here as you send 00:00:43.920 --> 00:00:46.640 the hips back and the arms forward. 00:00:46.640 --> 00:00:47.320 And of course, 00:00:47.320 --> 00:00:50.600 if this is not a good starting position for you, 00:00:50.600 --> 00:00:53.000 listen to your body, find what feels good. 00:00:53.000 --> 00:00:57.376 Maybe you begin in a nice cross-legged seat. 00:01:00.000 --> 00:01:04.280 And right away, let's start to just drop into 00:01:04.280 --> 00:01:09.000 this moment by noticing the breath. 00:01:09.000 --> 00:01:10.280 You know the drill. 00:01:10.280 --> 00:01:15.561 Take a second to lovingly just notice where your energy's at. 00:01:17.240 --> 00:01:20.480 Just a reminder, one of the things I love about 00:01:20.480 --> 00:01:24.360 this type of home practice or daily practice wherever you're 00:01:24.360 --> 00:01:28.480 practicing from is it's all connected. 00:01:28.480 --> 00:01:31.840 So while we'll focus on the calves today, 00:01:31.840 --> 00:01:35.766 this is an opportunity for you to check in with your energy. 00:01:37.040 --> 00:01:39.840 Check in with the status, 00:01:39.840 --> 00:01:42.400 the status of your mental health, 00:01:42.400 --> 00:01:45.908 your emotional being, 00:01:45.908 --> 00:01:48.958 all that jazz. 00:01:51.600 --> 00:01:55.560 Start to deepen the breath as you're ready. 00:01:58.320 --> 00:02:01.800 And I'll just take a couple breaths here with you, 00:02:01.800 --> 00:02:03.762 quieting my voice so we can 00:02:03.762 --> 00:02:07.764 check in with how we're feeling. 00:02:18.040 --> 00:02:22.240 Nice. And then press into your foundation, 00:02:22.240 --> 00:02:25.120 that which is touching the earth, 00:02:25.120 --> 00:02:27.800 and let's come forward slowly, 00:02:27.800 --> 00:02:31.120 mindfully, lovingly into a Tabletop Position. 00:02:31.120 --> 00:02:34.400 If you started in a cross-legged seat, 00:02:34.400 --> 00:02:36.560 come meet me here. 00:02:36.560 --> 00:02:39.440 I wanna thank Benji for joining us today. 00:02:39.440 --> 00:02:40.760 Little sweetheart. 00:02:40.760 --> 00:02:45.160 Wrists underneath the shoulders, knees underneath the hips. 00:02:45.160 --> 00:02:46.520 So we're gonna ease in today 00:02:46.520 --> 00:02:48.760 but I am gonna invite you to bring a little energy, 00:02:48.760 --> 00:02:52.000 bring a little love and intention into the movement so 00:02:52.000 --> 00:02:55.320 you can get the most out of this session. 00:02:55.320 --> 00:02:57.440 Drop the belly, open the chest. 00:02:57.440 --> 00:03:01.120 Inhale, lift the chin slightly. 00:03:01.120 --> 00:03:03.640 Then exhale, round through the spine. 00:03:03.640 --> 00:03:06.600 Gripping, pressing down through the fingertips. 00:03:06.600 --> 00:03:10.680 Navel draws up into a Cat Stretch. 00:03:10.680 --> 00:03:13.680 Keep it going, nice and slow. 00:03:13.680 --> 00:03:15.000 Moving with your breath. 00:03:15.000 --> 00:03:17.598 Inhale, drop the belly. 00:03:19.080 --> 00:03:21.800 And then exhale, round through the spine. 00:03:21.800 --> 00:03:23.620 Gather up your abs. 00:03:23.620 --> 00:03:28.378 (laughs) It's a funny sentence but truly, lift up. 00:03:30.728 --> 00:03:33.517 And then one more time. 00:03:39.680 --> 00:03:43.120 And then slowly bring the spine back to neutral. 00:03:43.120 --> 00:03:46.681 We're gonna walk the hands just a couple inches forward. 00:03:48.000 --> 00:03:51.240 And then inhale, breathe into your belly here. 00:03:51.240 --> 00:03:55.480 Exhale, draw the navel and the abs all the way up. 00:03:55.480 --> 00:03:57.200 And we're gonna curl the right toes under, 00:03:57.200 --> 00:04:01.080 just the right toes and extend that right leg out. 00:04:01.080 --> 00:04:03.920 Now we're gonna create a little sawing effect, 00:04:03.920 --> 00:04:05.920 forward and back. 00:04:05.920 --> 00:04:08.440 Obviously starting to get into 00:04:08.440 --> 00:04:11.280 the calf muscle but also the foot, the ankle. 00:04:11.280 --> 00:04:13.720 And just notice if you're 00:04:13.720 --> 00:04:17.720 starting to roll that right foot in or maybe out. 00:04:17.720 --> 00:04:23.080 And see if you can find an evenness through the toesies. 00:04:23.080 --> 00:04:25.998 Careful not to lock out your elbows here. 00:04:27.280 --> 00:04:30.920 Careful not to disregard your beautiful neck. 00:04:30.920 --> 00:04:32.520 So if it's hanging here, 00:04:32.520 --> 00:04:36.680 see if you can find extension through the crown of the head. 00:04:36.680 --> 00:04:38.160 Always looking to find that 00:04:38.160 --> 00:04:42.160 integrity in the spine in the yoga practice. 00:04:42.160 --> 00:04:44.680 Whatever that means to you, it'll continue to develop and 00:04:44.680 --> 00:04:47.040 evolve and change and that's why I love yoga. 00:04:47.040 --> 00:04:50.440 Alright, bring that right knee back in. 00:04:50.440 --> 00:04:52.520 Now you're gonna curl both toes 00:04:52.520 --> 00:04:54.810 and just take a second to get off the wrists, 00:04:54.810 --> 00:04:56.840 particularly if you're not used 00:04:56.840 --> 00:04:59.520 to spending a lot of time on your hands. 00:05:00.280 --> 00:05:02.446 Stick with it though. 00:05:03.560 --> 00:05:05.720 And then we'll come back and repeat on the other side. 00:05:05.720 --> 00:05:07.920 Walk the hands out a bit. 00:05:07.920 --> 00:05:10.600 Press into the top of the right foot. 00:05:10.600 --> 00:05:13.560 Keep the left toes curled under. 00:05:13.560 --> 00:05:17.130 And find this gentle movement here. 00:05:21.160 --> 00:05:23.090 Another thing you might notice here 00:05:23.090 --> 00:05:24.720 is if all of your weight 00:05:24.720 --> 00:05:27.800 is starting to fall to the right side of your mat, 00:05:27.800 --> 00:05:30.040 start to activate through your center, 00:05:30.040 --> 00:05:31.600 your core muscles, 00:05:31.600 --> 00:05:36.120 and all the muscles in the back body and around the spinal cord 00:05:36.120 --> 00:05:40.428 to find that middle ground here. 00:05:41.840 --> 00:05:45.709 AKA really press into your left palm. 00:05:48.320 --> 00:05:50.440 Alright, now bring that left knee in. 00:05:50.440 --> 00:05:51.440 Take a second. 00:05:51.440 --> 00:05:53.000 You're not gonna curl the toes this time. 00:05:53.000 --> 00:05:54.880 Just take a second to send the hips back, 00:05:54.880 --> 00:05:57.120 reach the fingertips forward. 00:05:57.120 --> 00:06:00.160 Tent the palms which means you put an imaginary tent pole in 00:06:00.160 --> 00:06:02.480 the center of the palm and you press into the fingertips. 00:06:02.480 --> 00:06:05.440 Reach the wrists forward. 00:06:05.440 --> 00:06:08.960 Stretch, stretch, stretch. 00:06:08.960 --> 00:06:10.880 And then we're picking up the energy here a little bit. 00:06:10.880 --> 00:06:12.960 We're gonna come back to all fours. 00:06:12.960 --> 00:06:15.320 Curl the right toes under. 00:06:15.320 --> 00:06:16.720 And then send them all the way out. 00:06:16.720 --> 00:06:18.600 Then you're gonna draw a little semi-circle. 00:06:18.600 --> 00:06:21.520 So the right toes go all the way 00:06:21.520 --> 00:06:24.000 to spill off the left side of the mat. 00:06:24.000 --> 00:06:28.200 You can turn your gaze to look at your right heel. 00:06:28.200 --> 00:06:29.680 And then breathe deep here. 00:06:29.680 --> 00:06:31.200 Press away from your yoga mat. 00:06:31.200 --> 00:06:32.720 Feel that stretch from the 00:06:32.720 --> 00:06:36.920 right ear all the way to the right shoulder, right hip, 00:06:36.920 --> 00:06:39.787 and the outer edge of the right ankle. 00:06:41.080 --> 00:06:42.520 Then listen carefully. 00:06:42.520 --> 00:06:44.880 We're gonna lift that right heel 00:06:44.880 --> 00:06:49.040 and slowly drag it all the way back to the center line. 00:06:49.040 --> 00:06:50.880 Inhale, look forward. 00:06:50.880 --> 00:06:53.800 Exhale, knee to nose. 00:06:53.800 --> 00:06:55.600 Gather up the abs. 00:06:55.600 --> 00:06:56.680 Inhale, look forward. 00:06:56.680 --> 00:06:59.280 Soft bend in the elbows. 00:06:59.280 --> 00:07:02.504 Exhale with control, knee to nose. 00:07:04.200 --> 00:07:08.040 Last time, inhale, extend. 00:07:08.040 --> 00:07:09.760 Exhale, abs draw up. 00:07:09.760 --> 00:07:13.640 Press into your left foot for stability. 00:07:13.640 --> 00:07:15.240 Press, press, press. 00:07:15.240 --> 00:07:17.800 And then release. 00:07:17.800 --> 00:07:19.600 Second side, curl the left toes. 00:07:19.600 --> 00:07:21.120 Send them out. 00:07:21.120 --> 00:07:23.240 Then draw a circle, semi-circle, excuse me, 00:07:23.240 --> 00:07:26.760 around to spill off the right edge. 00:07:26.760 --> 00:07:30.400 You can take your gaze to look at your left foot here. 00:07:30.400 --> 00:07:31.480 Breathe. 00:07:31.480 --> 00:07:32.920 Press away from the yoga mat. 00:07:32.920 --> 00:07:36.452 Feel that big stretch. 00:07:42.200 --> 00:07:43.800 And then slow and with control, 00:07:43.800 --> 00:07:45.480 stay connected to your core here 00:07:45.480 --> 00:07:50.520 as you lift the left heel, draw it back slowly to center. 00:07:50.520 --> 00:07:52.600 Level the hips best you can. 00:07:52.600 --> 00:07:54.120 Hug those low ribs up and in 00:07:54.120 --> 00:07:56.760 just a bit to get a little more core stability. 00:07:56.760 --> 00:07:58.840 Then we'll inhale, look forward. 00:07:58.840 --> 00:08:01.360 Exhale, rounding the spine. 00:08:01.360 --> 00:08:03.880 Knee to nose. 00:08:03.880 --> 00:08:05.360 Inhale, look forward. 00:08:05.360 --> 00:08:08.000 Slow and steady here. 00:08:08.000 --> 00:08:10.271 Exhale, knee to nose. 00:08:11.560 --> 00:08:14.480 Inhale, look forward. Last time. 00:08:14.480 --> 00:08:17.120 Pressing into both palms evenly. 00:08:17.120 --> 00:08:18.560 Exhale, squeeze and lift. 00:08:18.560 --> 00:08:20.480 Stay here for a breath. Squeeze and lift. 00:08:20.480 --> 00:08:23.720 Press into your right foot. 00:08:23.720 --> 00:08:25.440 And then release. Awesome. 00:08:25.440 --> 00:08:27.760 Send the hips back. Walk the fingertips forward. 00:08:27.760 --> 00:08:30.960 This time we're gonna bring the palms together and bring the 00:08:30.960 --> 00:08:36.320 palms up and behind the back of the head or the neck. 00:08:36.320 --> 00:08:38.997 Breathe in. 00:08:40.680 --> 00:08:42.679 Breathe out. 00:08:43.840 --> 00:08:47.440 Release the hands back and guess what? 00:08:47.440 --> 00:08:50.319 It's Plank Pose time. 00:08:51.640 --> 00:08:53.600 Soften through the elbows. 00:08:53.600 --> 00:08:56.320 Send the left leg out. Send the right leg out. 00:08:56.320 --> 00:08:57.640 You got this. We got this. 00:08:57.640 --> 00:08:59.777 You can always lower your knees at any time 00:08:59.777 --> 00:09:01.960 but since we are focusing on the calves today, 00:09:01.960 --> 00:09:04.840 I encourage you to give it the old college try. 00:09:04.840 --> 00:09:06.480 Reach those heels back. 00:09:06.480 --> 00:09:09.160 Maybe even a good adjustment 00:09:09.160 --> 00:09:13.520 could just be doing one at a time until you lift. 00:09:13.520 --> 00:09:14.400 Excuse me, one at a time 00:09:14.400 --> 00:09:18.616 meaning one knee at a time until you're ready to lift both. 00:09:19.880 --> 00:09:22.960 And then it's a hold but it's never really a hold in yoga 00:09:22.960 --> 00:09:26.640 because you're always moving with the cycle of the breath. 00:09:26.640 --> 00:09:28.120 So just make sure you're breathing. 00:09:28.120 --> 00:09:29.880 Neck is nice and long. 00:09:31.000 --> 00:09:33.120 Maybe lifting the hips just an inch up 00:09:33.120 --> 00:09:35.982 if they're sinking low here. 00:09:37.480 --> 00:09:41.840 Feeling the muscles of the lower abdominal wall turn on. 00:09:41.840 --> 00:09:43.080 You're here for three. 00:09:43.080 --> 00:09:45.960 Reach the heels back for two. 00:09:45.960 --> 00:09:48.200 And one, awesome. Lower the knees. 00:09:48.200 --> 00:09:50.000 If you need to take a little break on the wrists, 00:09:50.000 --> 00:09:52.728 you have lots of options here now. 00:09:54.080 --> 00:09:57.160 And then when you're ready, Downward Facing Dog. 00:09:57.160 --> 00:09:59.320 Take your time. 00:10:00.440 --> 00:10:03.120 Hips reach up high. 00:10:03.120 --> 00:10:05.120 Palms press firmly into the ground 00:10:05.120 --> 00:10:09.080 and let's of course bring the awareness here today, 00:10:09.080 --> 00:10:10.720 especially to the lower body. 00:10:10.720 --> 00:10:13.974 So start to slowly pedal the knees. 00:10:15.440 --> 00:10:20.160 Bending one knee as you straighten the opposite leg. 00:10:20.160 --> 00:10:22.840 And continuing that nice and slow. 00:10:22.840 --> 00:10:25.280 And then same thing as we did before, 00:10:25.280 --> 00:10:29.340 just notice if you're starting to kind of turn out in the feet 00:10:29.340 --> 00:10:32.840 or inward, prone in. 00:10:32.840 --> 00:10:37.846 See if you can move evenly through the toes. 00:10:42.080 --> 00:10:44.600 Building strength and stamina here 00:10:44.600 --> 00:10:49.470 in the upper body as you work the lower body. 00:10:51.640 --> 00:10:53.560 Lovely, now drop both heels. 00:10:53.560 --> 00:10:55.440 You got this, inhale. 00:10:55.440 --> 00:10:59.320 Press firmly into the hands as you lift the right leg up high. 00:10:59.320 --> 00:11:01.920 Point the toes, flex the toes. 00:11:01.920 --> 00:11:04.920 Twice more, point the toes, flex the toes. 00:11:04.920 --> 00:11:07.520 There goes my ankle (chuckles) and point the toes. 00:11:07.520 --> 00:11:11.360 Flex the toes, drop the left heel a little more. 00:11:11.360 --> 00:11:15.320 Nice, and then slowly bring that right foot all the way up. 00:11:15.320 --> 00:11:17.440 If it doesn't make it to the top, 00:11:17.440 --> 00:11:22.080 you can always guide, guide, guide it there with your hands. 00:11:22.080 --> 00:11:24.000 Alright, and then from here, a Crescent Lunge. 00:11:24.000 --> 00:11:25.880 Keep the back knee on the ground. 00:11:25.880 --> 00:11:28.360 We're gonna sweep the right fingertip. 00:11:28.360 --> 00:11:29.840 We're gonna sweep both fingertips, 00:11:29.840 --> 00:11:32.240 excuse me, forward, up and back. 00:11:32.240 --> 00:11:35.240 Pressing into all four corners of the right foot. 00:11:35.240 --> 00:11:38.760 Back toes are curled under for today. 00:11:38.760 --> 00:11:41.560 Breathing deep, inhale in. 00:11:41.560 --> 00:11:42.840 Exhale, rain it down. 00:11:42.840 --> 00:11:45.200 Go ahead and wiggle the fingertips. 00:11:45.200 --> 00:11:46.720 Then tent the palms and 00:11:46.720 --> 00:11:49.640 we're gonna send the right hip crease back, 00:11:49.640 --> 00:11:52.360 straightening through the right knee. 00:11:52.360 --> 00:11:55.446 Flex your right toes towards your face. 00:11:57.000 --> 00:11:58.200 Breathing deep here, 00:11:58.200 --> 00:12:00.480 really pulling that right hip crease back 00:12:00.480 --> 00:12:04.289 and keeping a soft bend in the right knee. 00:12:08.080 --> 00:12:08.880 Then listen carefully, 00:12:08.880 --> 00:12:10.920 from here we're gonna kind of tick-tock. 00:12:10.920 --> 00:12:13.760 Not kind of, we are going to tick-tock this right foot. 00:12:13.760 --> 00:12:17.840 So you're gonna slowly, slowly, with care, 00:12:17.840 --> 00:12:20.393 open the toes to the right. 00:12:21.920 --> 00:12:24.760 And then slowly, slowly, with care, 00:12:24.760 --> 00:12:27.600 turn them inward. 00:12:27.600 --> 00:12:29.541 Again, to the right. 00:12:31.530 --> 00:12:33.393 And in. 00:12:34.360 --> 00:12:37.760 And one last time, to the right. 00:12:37.760 --> 00:12:38.960 And in. 00:12:38.960 --> 00:12:41.280 Roll through the front foot, come forward. 00:12:41.280 --> 00:12:42.680 One more time, Crescent Lunge. 00:12:42.680 --> 00:12:43.960 Inhale, reach for the sky. 00:12:43.960 --> 00:12:45.200 Big breath in. 00:12:45.200 --> 00:12:47.560 Your exhale takes you down. 00:12:47.560 --> 00:12:49.920 Plant the palms, step it back to Plank Pose. 00:12:49.920 --> 00:12:54.240 So left knee lifts and we're in our second hold. 00:12:54.240 --> 00:12:57.800 Moving with the breath, breathe. 00:12:57.800 --> 00:13:02.280 Reach, reach, reach the heels back. 00:13:02.280 --> 00:13:06.200 Lift the hips up an inch. 00:13:06.200 --> 00:13:09.480 Lengthen through the neck. 00:13:09.480 --> 00:13:11.280 Inhale in again. 00:13:11.280 --> 00:13:15.844 Exhale, hips up high and back, Downward Facing Dog. 00:13:19.640 --> 00:13:23.600 Reconnect with your breath here. 00:13:23.600 --> 00:13:25.080 Lots of weight in the heels. 00:13:25.080 --> 00:13:26.200 It's okay, they don't have to 00:13:26.200 --> 00:13:27.920 come close to touching the earth. 00:13:27.920 --> 00:13:30.240 I'm sorry that everyone got so caught up in that, 00:13:30.240 --> 00:13:32.320 but that's no problem. 00:13:32.320 --> 00:13:33.960 It's not even a real goal of 00:13:33.960 --> 00:13:37.080 mine for my heels to touch the earth anymore. 00:13:37.080 --> 00:13:40.560 So when you're ready, press into both palms evenly. 00:13:40.560 --> 00:13:43.920 Inhale, lift the left leg up high. 00:13:43.920 --> 00:13:46.720 Find that equanimity, find that balance. 00:13:46.720 --> 00:13:48.920 Hug, muscle to bone. 00:13:48.920 --> 00:13:53.400 Find the midline and we're gonna point the left toes and flex. 00:13:53.400 --> 00:13:55.680 Point and flex. 00:13:55.680 --> 00:13:57.280 Really dropping down through that right heel. 00:13:57.280 --> 00:14:00.360 One more time, point and flex. 00:14:00.360 --> 00:14:04.640 Yes, and then slowly bring it all the way up and through. 00:14:04.640 --> 00:14:06.160 Right knee comes to the earth. 00:14:06.160 --> 00:14:07.640 Keep the back toes curled under 00:14:07.640 --> 00:14:09.360 for this one and when you're ready, 00:14:09.360 --> 00:14:12.840 we'll sweep the arms up, Crescent Lunge. 00:14:12.840 --> 00:14:15.360 Big breath in, lift your chest. 00:14:15.360 --> 00:14:16.920 Maybe your gaze goes up. 00:14:16.920 --> 00:14:18.440 Squeeze the inner thighs to the 00:14:18.440 --> 00:14:23.360 center line for stability if you're feeling off balance. 00:14:23.360 --> 00:14:27.800 And then wiggle the fingertips, let's rain it down. 00:14:27.800 --> 00:14:29.160 Fingertips come to the mat. 00:14:29.160 --> 00:14:31.591 We pull the left hip crease back. 00:14:34.400 --> 00:14:38.654 Benji takes a little scratch, maybe you do too. 00:14:42.560 --> 00:14:43.560 And then here we go. 00:14:43.560 --> 00:14:44.880 And I don't wanna take too much 00:14:44.880 --> 00:14:47.160 time talking about it but this is a pose where I very much 00:14:47.160 --> 00:14:49.320 notice I'm always kind of turned out. 00:14:49.320 --> 00:14:52.720 So just letting your toes really give you some information, 00:14:52.720 --> 00:14:54.512 some feedback. 00:14:55.960 --> 00:14:58.240 And then of course, we'll play with that 00:14:58.240 --> 00:15:01.320 by tick-tocking the foot and you can really feel 00:15:01.320 --> 00:15:05.040 the sensation, of course, of coming out and coming in and 00:15:05.040 --> 00:15:09.120 this will be different for everyone. 00:15:09.120 --> 00:15:11.040 Self study of yoga. 00:15:11.040 --> 00:15:12.300 Ooh. 00:15:13.440 --> 00:15:18.070 If you're not already taking the left toes out 00:15:18.070 --> 00:15:22.280 and dialing them in three times. 00:15:22.280 --> 00:15:27.001 Really slow please, nice and mindful. 00:15:28.740 --> 00:15:31.920 Woo. That was a lot for me on the left side. 00:15:31.920 --> 00:15:33.440 Roll through that left foot. 00:15:33.440 --> 00:15:34.920 One more Crescent Lunge with the breath. 00:15:34.920 --> 00:15:36.360 Inhale, sweep the arms up. 00:15:36.360 --> 00:15:38.040 Big breath. 00:15:38.040 --> 00:15:40.920 Exhale, rain it down. 00:15:40.920 --> 00:15:44.000 Plant the palms, step the left toes back. 00:15:44.000 --> 00:15:46.040 Your last Plank Hold. 00:15:46.040 --> 00:15:49.080 We got this, breathing deep. 00:15:49.080 --> 00:15:52.840 Finding maybe perhaps an 00:15:52.840 --> 00:15:56.920 opportunity here to soften the skin of the face. 00:15:56.920 --> 00:15:59.080 To tap into a focus that you 00:15:59.080 --> 00:16:03.680 maybe haven't really tapped into today as of yet. 00:16:03.680 --> 00:16:06.960 Drawing your attention inward. 00:16:06.960 --> 00:16:09.200 Feeling that shake, that breath. 00:16:09.200 --> 00:16:11.200 You're here for three. 00:16:11.200 --> 00:16:13.960 Two, one, hips up high and back. 00:16:13.960 --> 00:16:17.200 Downward Facing Dog. 00:16:17.200 --> 00:16:19.880 Take a nice cleansing breath 00:16:19.880 --> 00:16:23.151 or big breath that serves you here. 00:16:26.480 --> 00:16:29.920 And then an Adriene favorite, a Yoga With Adriene favorite, 00:16:29.920 --> 00:16:31.560 instead of hopping or just stepping up, 00:16:31.560 --> 00:16:33.360 we're gonna criss-cross step. 00:16:33.360 --> 00:16:36.880 I love this for waking up the fascia of the foot, 00:16:36.880 --> 00:16:38.080 the ankle, all the way up 00:16:38.080 --> 00:16:40.280 through the calf, of course, and the back of the knee. 00:16:40.280 --> 00:16:44.720 So you're gonna slowly criss-cross step one leg over 00:16:44.720 --> 00:16:48.960 the other 'til you hit the top of your mat. 00:16:48.960 --> 00:16:51.560 And let's go feet hip width apart here. 00:16:51.560 --> 00:16:53.800 And you're gonna stay in the Forward Fold. 00:16:53.800 --> 00:16:57.920 So start to relax your head, your neck. 00:16:57.920 --> 00:16:59.240 I love a Forward Fold. 00:16:59.240 --> 00:17:02.026 It's a great opportunity to let go 00:17:02.026 --> 00:17:04.520 of anything you've been hanging on to that just may 00:17:04.520 --> 00:17:07.697 not be providing 00:17:07.697 --> 00:17:10.716 anything of good use. 00:17:15.040 --> 00:17:16.520 Yes. 00:17:16.520 --> 00:17:17.920 Then slowly left fingertips are 00:17:17.920 --> 00:17:20.040 gonna come to the center of the mat. 00:17:20.040 --> 00:17:21.720 Nice and slow, you're gonna bring the 00:17:21.720 --> 00:17:24.120 right fingertips all the way across the chest, 00:17:24.120 --> 00:17:26.360 straightening through the right leg 00:17:26.360 --> 00:17:28.960 as you reach the right arm up. 00:17:28.960 --> 00:17:31.920 Left knee bends slowly. 00:17:33.440 --> 00:17:35.120 And then you're gonna switch 00:17:35.120 --> 00:17:37.800 and you're gonna use your low abs to support this. 00:17:37.800 --> 00:17:41.643 Bend the right knee, straighten the left leg, woo. 00:17:43.120 --> 00:17:45.360 And then release it and we'll take it to the other side. 00:17:45.360 --> 00:17:48.080 Right fingertips replace the left. 00:17:48.080 --> 00:17:50.360 Start with the left leg straight, right knee bent. 00:17:50.360 --> 00:17:52.400 As you reach the left fingertips up, 00:17:52.400 --> 00:17:57.000 this should be the one you have potentially more movement in, 00:17:57.000 --> 00:17:58.840 flexibility in. 00:17:58.840 --> 00:18:00.560 And then you gotta gather those low abs, 00:18:00.560 --> 00:18:02.640 let me tell you, to make this switch. 00:18:02.640 --> 00:18:05.464 So left knee bends slightly, doesn't have to be a big move, 00:18:05.464 --> 00:18:09.050 right leg, straighten. 00:18:09.050 --> 00:18:11.640 And then we release. 00:18:11.640 --> 00:18:15.200 Release everything, come back into the Forward Fold. 00:18:15.200 --> 00:18:18.656 Take a deep breath here, inhale. 00:18:20.320 --> 00:18:21.918 And exhale. 00:18:23.280 --> 00:18:24.080 Nice. 00:18:24.080 --> 00:18:27.120 Plant the palms, step one foot back, 00:18:27.120 --> 00:18:29.400 then the other, send the hips up high and back, 00:18:29.400 --> 00:18:31.900 Downward Facing Dog. 00:18:31.900 --> 00:18:35.440 Alright, press into the palms from here. 00:18:35.440 --> 00:18:36.920 We're gonna soften the knees. 00:18:36.920 --> 00:18:40.680 We're gonna go into a little bit of a Wild Thing Pose. 00:18:40.680 --> 00:18:41.880 So if you need to peek at me, 00:18:41.880 --> 00:18:44.600 this is your first time doing Wild Thing, please do. 00:18:44.600 --> 00:18:47.760 We're gonna start with the softness in the knees. 00:18:47.760 --> 00:18:51.160 Feet and ankles and calves are all prepped here. 00:18:51.160 --> 00:18:53.720 We're gonna slowly dial the toes, 00:18:53.720 --> 00:18:55.080 all of them, towards the left, 00:18:55.080 --> 00:18:56.880 heels to the right. 00:18:56.880 --> 00:19:00.040 And then we're gonna lift this left arm up, 00:19:00.040 --> 00:19:03.040 step the left foot back and come into a little back bend 00:19:03.040 --> 00:19:05.160 here as you straighten the right leg. 00:19:05.160 --> 00:19:06.200 And you can reach the arm all 00:19:06.200 --> 00:19:08.800 the way up towards the sky or maybe all the way up overhead, 00:19:08.800 --> 00:19:10.791 lifting the hips. 00:19:12.080 --> 00:19:15.400 Breathing deep here. 00:19:15.400 --> 00:19:18.880 Inhale in for Wild Thing. 00:19:18.880 --> 00:19:23.840 Exhale, use those low abs to help draw you back to center. 00:19:23.840 --> 00:19:25.920 Take a break in between if you need to, 00:19:25.920 --> 00:19:29.240 Child's Pose or Downward Facing Dog. 00:19:29.240 --> 00:19:30.680 But as soon as you're ready, 00:19:30.680 --> 00:19:32.760 we'll take it to the other side. 00:19:32.760 --> 00:19:36.720 Dialing the toes to the right, heels to the left. 00:19:36.720 --> 00:19:39.920 And then we slowly lift the right arm up, 00:19:39.920 --> 00:19:41.240 right foot steps back. 00:19:41.240 --> 00:19:43.320 I'm gonna step differently 00:19:43.320 --> 00:19:45.240 since I'm trying to stay on my mat here, 00:19:45.240 --> 00:19:47.320 but you will spill off your mat. 00:19:47.320 --> 00:19:50.160 For the shape, inhale, lifting the chest, 00:19:50.160 --> 00:19:53.541 opening through the front body. 00:19:57.480 --> 00:20:02.280 Wherever you are, take one last deep full breath in. 00:20:02.280 --> 00:20:05.520 Exhale, connect to center to come back. 00:20:05.520 --> 00:20:07.720 Yes, Downward Facing Dog. 00:20:07.720 --> 00:20:10.520 Nice work, way to try something new. 00:20:10.520 --> 00:20:12.280 Inhale in here. 00:20:12.280 --> 00:20:14.960 Exhale to lower the knees to the mat. 00:20:14.960 --> 00:20:18.360 Cross the ankles behind you or swing the legs to one side, 00:20:18.360 --> 00:20:21.000 any side and come through for 00:20:21.000 --> 00:20:23.680 our final pose which is Paschimottanasana, 00:20:23.680 --> 00:20:27.360 a seated Forward Fold. 00:20:27.360 --> 00:20:28.720 If this is not your jam, 00:20:28.720 --> 00:20:30.840 option two could be to get, 00:20:30.840 --> 00:20:32.900 to lay on your back 00:20:32.900 --> 00:20:37.040 and do this here. 00:20:37.040 --> 00:20:39.760 But I'm gonna stay seated. 00:20:39.760 --> 00:20:42.760 So maybe you move the fleshy part of the buttocks aside. 00:20:42.760 --> 00:20:46.680 You can work with heels, hip width apart or together. 00:20:46.680 --> 00:20:51.160 We'll just take a deep breath to reach fingertips to the sky. 00:20:51.160 --> 00:20:54.840 Exhale, think up and over with those low abs they draw up 00:20:54.840 --> 00:20:58.600 as you come all the way into the fold. 00:20:58.600 --> 00:21:01.000 Slight or generous bend in the knees. 00:21:01.000 --> 00:21:02.160 And same thing here, 00:21:02.160 --> 00:21:04.840 just notice toes are coming in or headed out, 00:21:04.840 --> 00:21:06.320 see if we can use the toes to 00:21:06.320 --> 00:21:10.600 give us feedback of what's happening all through the legs. 00:21:10.600 --> 00:21:15.333 And then I'll quiet down for a second and allow you to breathe. 00:21:16.440 --> 00:21:19.080 And just take a moment of quiet 00:21:19.080 --> 00:21:22.976 for yourself here in this stretch. 00:21:37.146 --> 00:21:42.080 And then slowly release the stretch. 00:21:42.080 --> 00:21:45.000 Roll the spine up. 00:21:45.000 --> 00:21:49.248 And we'll cross the ankles 00:21:49.248 --> 00:21:51.520 and come to a comfortable seat 00:21:51.520 --> 00:21:54.728 which maybe some of you started in. 00:21:57.240 --> 00:21:59.160 And as you come into your comfortable seat, 00:21:59.160 --> 00:22:02.680 you can close the eyes. 00:22:02.680 --> 00:22:07.651 Maybe you bring the palms together at the heart space. 00:22:10.400 --> 00:22:15.110 You just notice how you feel from the crown of the head 00:22:15.110 --> 00:22:19.880 all the way to the soles of the feet. 00:22:19.880 --> 00:22:24.640 Way to take some time to check in 00:22:24.640 --> 00:22:27.835 with your bod 00:22:27.835 --> 00:22:31.612 but also your whole being. 00:22:33.280 --> 00:22:34.640 I love sharing practice with you. 00:22:34.640 --> 00:22:36.680 Thank you so much for being here. 00:22:36.680 --> 00:22:38.680 Hope to see you again soon. 00:22:38.680 --> 00:22:41.600 Let's inhale, bring the thumbs up to the forehead here, 00:22:41.600 --> 00:22:42.760 the third eye space, 00:22:42.760 --> 00:22:46.640 take a final deep collective breath in together. 00:22:46.640 --> 00:22:49.800 Here we go, inhale. 00:22:49.800 --> 00:22:51.466 And exhale, 00:22:51.466 --> 00:22:56.480 option to bow to close out the sesh. 00:22:56.480 --> 00:22:57.520 Namaste. 00:22:57.520 --> 00:23:00.481 Thanks everyone. See you next time. 00:23:00.481 --> 00:23:05.765 (upbeat music)