Mental yoga

Yoga For Concentration and Mental Focus | Yoga With Adriene

1
00:00:00,060 –> 00:00:01,890
what’s up everyone and welcome to yoga

2
00:00:01,890 –> 00:00:05,190
with Adriene I am Adriene and today we

3
00:00:05,190 –> 00:00:07,589
have a sequence for concentration and

4
00:00:07,589 –> 00:00:10,019
mental focus so this is really great

5
00:00:10,019 –> 00:00:12,000
when you’re needing to hunker down on a

6
00:00:12,000 –> 00:00:14,070
project but you’re feeling pulled in a

7
00:00:14,070 –> 00:00:15,690
lot of different directions this is

8
00:00:15,690 –> 00:00:17,279
really great when you feel a little

9
00:00:17,279 –> 00:00:18,690
uneasy you might need a little

10
00:00:18,690 –> 00:00:21,300
confidence boost a little feeling of oh

11
00:00:21,300 –> 00:00:23,279
I got this this is going to be an

12
00:00:23,279 –> 00:00:24,689
awesome practice for you please share it

13
00:00:24,689 –> 00:00:26,070
with people you think might benefit from

14
00:00:26,070 –> 00:00:27,420
it I feel like this is a good one that

15
00:00:27,420 –> 00:00:29,220
we can pass around as a little act of

16
00:00:29,220 –> 00:00:32,040
love hop into something comfy and let’s

17
00:00:32,040 –> 00:00:34,150
get started

18
00:00:34,150 –> 00:00:39,210
[Music]

19
00:00:45,390 –> 00:00:48,280
all right my friends let’s begin lying

20
00:00:48,280 –> 00:00:50,199
down yay

21
00:00:50,199 –> 00:00:53,649
don’t worry we’ll get up let’s start by

22
00:00:53,649 –> 00:00:57,010
emptying our cup so that we can fill it

23
00:00:57,010 –> 00:00:59,530
mindfully so you’re gonna just come to a

24
00:00:59,530 –> 00:01:05,710
nice flat back position and just allow

25
00:01:05,710 –> 00:01:10,630
all your beans to spill and allow the

26
00:01:10,630 –> 00:01:13,930
weight of your body to relax so even if

27
00:01:13,930 –> 00:01:15,490
you’re a little concern that you will

28
00:01:15,490 –> 00:01:17,110
get too tired maybe you’re already

29
00:01:17,110 –> 00:01:21,310
feeling a little sluggish or weird even

30
00:01:21,310 –> 00:01:22,240
if you’re worried that you’re gonna get

31
00:01:22,240 –> 00:01:24,399
too tired and not be able to do this

32
00:01:24,399 –> 00:01:29,920
video trust me trust yourself trust with

33
00:01:29,920 –> 00:01:32,350
the practice and go ahead and keyword

34
00:01:32,350 –> 00:01:36,569
just allow yourself to be heavy allow

35
00:01:36,569 –> 00:01:39,310
I’m guessing if you chose this video or

36
00:01:39,310 –> 00:01:41,830
you decided to say yes to this video

37
00:01:41,830 –> 00:01:47,440
that you could use a little rejuvenation

38
00:01:47,440 –> 00:01:52,630
and a little guidance and toward the

39
00:01:52,630 –> 00:01:54,040
things that matter

40
00:01:54,040 –> 00:01:59,320
I can’t assume of course but just a

41
00:01:59,320 –> 00:02:06,159
little part of me believes that you

42
00:02:06,159 –> 00:02:08,829
could benefit from some focus and

43
00:02:08,829 –> 00:02:12,010
centering so in order to do that go

44
00:02:12,010 –> 00:02:13,540
ahead and close your eyes and just allow

45
00:02:13,540 –> 00:02:17,859
everything to spill to empty and this

46
00:02:17,859 –> 00:02:19,060
might be a little bit difficult if

47
00:02:19,060 –> 00:02:20,650
you’re on the go or you’re worried about

48
00:02:20,650 –> 00:02:22,930
time but just trust that this is

49
00:02:22,930 –> 00:02:26,320
valuable productive I would say

50
00:02:26,320 –> 00:02:30,299
necessary but that’s I’m just one girl

51
00:02:30,299 –> 00:02:33,060
necessary time that will actually make

52
00:02:33,060 –> 00:02:37,170
whatever it else you have to do in life

53
00:02:37,170 –> 00:02:42,400
run more smooth perhaps help you to have

54
00:02:42,400 –> 00:02:50,220
more energy grace and focus

55
00:02:51,370 –> 00:02:54,709
so close thine eyes if you haven’t

56
00:02:54,709 –> 00:02:57,890
already then just start to notice your

57
00:02:57,890 –> 00:02:59,989
breath and allow your exhales to be a

58
00:02:59,989 –> 00:03:07,250
little invitation to just relax and as

59
00:03:07,250 –> 00:03:08,810
you’re ready we’ll just start to rock

60
00:03:08,810 –> 00:03:10,610
the head gently a little side to side

61
00:03:10,610 –> 00:03:14,299
ear to ear and yes this is the lovely

62
00:03:14,299 –> 00:03:16,010
little massage for the back of the head

63
00:03:16,010 –> 00:03:18,319
and absolutely we start to stretch

64
00:03:18,319 –> 00:03:20,450
through the neck but this is also a

65
00:03:20,450 –> 00:03:22,299
little signal to the brain that we’re

66
00:03:22,299 –> 00:03:24,379
slowing down so if you’re like me

67
00:03:24,379 –> 00:03:27,560
anything like me you might have started

68
00:03:27,560 –> 00:03:29,629
this rocking sensation really fast you

69
00:03:29,629 –> 00:03:31,400
know it’s really hard to slow down see

70
00:03:31,400 –> 00:03:34,000
if you can slow it down even more

71
00:03:34,000 –> 00:03:37,250
just again is a little way I’m signaling

72
00:03:37,250 –> 00:03:40,060
the brain okay

73
00:03:40,060 –> 00:03:49,459
okay okay we’ll bring it back to Center

74
00:03:49,459 –> 00:03:52,099
and nothing fancy here it’s a big full

75
00:03:52,099 –> 00:03:53,450
body stretch you can keep the eyes

76
00:03:53,450 –> 00:03:56,180
closed or you can start to open them but

77
00:03:56,180 –> 00:03:57,620
we’re gonna send the fingertips all the

78
00:03:57,620 –> 00:04:00,620
way up and overhead spread the fingers

79
00:04:00,620 –> 00:04:05,829
spread the toes take a deep breath in

80
00:04:05,829 –> 00:04:10,310
and a long breath out walk your heels in

81
00:04:10,310 –> 00:04:12,680
line with your hips start to point and

82
00:04:12,680 –> 00:04:14,120
flex through the feet and you’ll feel

83
00:04:14,120 –> 00:04:17,930
your shoulders pressing firmly down into

84
00:04:17,930 –> 00:04:19,750
the earth scuse me your shoulder blades

85
00:04:19,750 –> 00:04:23,479
firmly pressing down into the earth take

86
00:04:23,479 –> 00:04:27,229
one more big stretch then exhale float

87
00:04:27,229 –> 00:04:29,930
just the hands the arms down and I’ll

88
00:04:29,930 –> 00:04:31,669
use your hands to press down into the

89
00:04:31,669 –> 00:04:34,099
earth and hug one knee up into the chest

90
00:04:34,099 –> 00:04:36,919
and then the other your intuition is

91
00:04:36,919 –> 00:04:38,539
probably right here so give yourself a

92
00:04:38,539 –> 00:04:42,080
big ol hug feel that stretch through the

93
00:04:42,080 –> 00:04:45,410
lower back body maybe you walk or crawl

94
00:04:45,410 –> 00:04:47,389
your shoulder blades down towards the

95
00:04:47,389 –> 00:04:48,889
bottom edge of your mat kind of like a

96
00:04:48,889 –> 00:04:54,830
bear massaging its back on a tree and

97
00:04:54,830 –> 00:04:56,030
then just notice where you’re glopping

98
00:04:56,030 –> 00:04:59,270
well gripping here either in the mouth

99
00:04:59,270 –> 00:05:01,010
or in the ankles

100
00:05:01,010 –> 00:05:02,889
sometimes we grip it and then we

101
00:05:02,889 –> 00:05:07,960
places am i right so even if you can’t

102
00:05:07,960 –> 00:05:11,610
find it just do a little spotty scan and

103
00:05:11,610 –> 00:05:15,580
start to relax again just kind of

104
00:05:15,580 –> 00:05:17,909
emptying the cup so we can fill it with

105
00:05:17,909 –> 00:05:20,710
things that feel good and that support

106
00:05:20,710 –> 00:05:24,039
and help focus us we’ve all been there

107
00:05:24,039 –> 00:05:25,930
you get distracted and you go down a

108
00:05:25,930 –> 00:05:28,029
rabbit hole the mind starts to take over

109
00:05:28,029 –> 00:05:31,150
and you get really lost and sometimes it

110
00:05:31,150 –> 00:05:33,759
can be really harmful so we’ll use this

111
00:05:33,759 –> 00:05:35,500
practice today to get back on track

112
00:05:35,500 –> 00:05:37,990
whatever it is you’re up to in your

113
00:05:37,990 –> 00:05:41,050
beautiful life okay we’re gonna open the

114
00:05:41,050 –> 00:05:43,539
knees and then reach the fingertips to

115
00:05:43,539 –> 00:05:45,909
the feet grab the outer edges of the

116
00:05:45,909 –> 00:05:47,590
feet if you cannot grab the outer edges

117
00:05:47,590 –> 00:05:49,060
of the feet who cares you’re gonna grab

118
00:05:49,060 –> 00:05:51,340
the shins we’re just gonna open up

119
00:05:51,340 –> 00:05:53,110
through the knees here start to open up

120
00:05:53,110 –> 00:05:56,319
through the hips so we’re here or we’re

121
00:05:56,319 –> 00:05:58,569
here on the ankles again if you can’t

122
00:05:58,569 –> 00:06:00,999
get there then maybe palms gently come

123
00:06:00,999 –> 00:06:07,089
to the front of the shin or the knee and

124
00:06:07,089 –> 00:06:08,289
we’re starting here because this is a

125
00:06:08,289 –> 00:06:09,639
great one where you can tell right away

126
00:06:09,639 –> 00:06:12,969
if you’re gripping or holding so just

127
00:06:12,969 –> 00:06:16,210
let it all open out literally thank you

128
00:06:16,210 –> 00:06:21,310
YouTube be nice I was getting and then

129
00:06:21,310 –> 00:06:22,750
you can start to find a soft easy

130
00:06:22,750 –> 00:06:24,129
movement here obviously we’re starting

131
00:06:24,129 –> 00:06:25,990
nice and slow today so just use this

132
00:06:25,990 –> 00:06:35,289
time to settle down and then as you’re

133
00:06:35,289 –> 00:06:36,969
ready we’ll slowly release the arms

134
00:06:36,969 –> 00:06:38,020
wherever they are bring the knees back

135
00:06:38,020 –> 00:06:40,930
in and we’re gonna slowly inhale in

136
00:06:40,930 –> 00:06:43,990
exhale squeeze shins in towards the body

137
00:06:43,990 –> 00:06:46,629
and slowly peel head and heart and

138
00:06:46,629 –> 00:06:49,539
shoulders up the nose can come towards

139
00:06:49,539 –> 00:06:52,289
the knees but it doesn’t have to touch

140
00:06:52,289 –> 00:06:54,819
breathing deep here keeping the

141
00:06:54,819 –> 00:06:59,279
shoulders relaxed the neck relaxed

142
00:06:59,279 –> 00:07:03,089
one more breath and then slowly release

143
00:07:03,089 –> 00:07:05,319
awesome slide the hands to the backs of

144
00:07:05,319 –> 00:07:06,849
the thighs are gonna rock up and down

145
00:07:06,849 –> 00:07:08,289
the length of your spine we’re starting

146
00:07:08,289 –> 00:07:10,000
to get a little energy going so just be

147
00:07:10,000 –> 00:07:12,819
mindful here you can do it a couple

148
00:07:12,819 –> 00:07:14,070
times

149
00:07:14,070 –> 00:07:15,930
but you’re actually gonna rock all the

150
00:07:15,930 –> 00:07:18,390
way to your feet on this one and this is

151
00:07:18,390 –> 00:07:21,260
a very humbling move it can be very fun

152
00:07:21,260 –> 00:07:23,700
it’s also a nice little core activator

153
00:07:23,700 –> 00:07:25,920
so as you’re ready you’ll come to a

154
00:07:25,920 –> 00:07:27,930
little toe stretch here little foot

155
00:07:27,930 –> 00:07:31,200
stretch fingertips are on the earth we

156
00:07:31,200 –> 00:07:33,600
start to really wake up the feet the

157
00:07:33,600 –> 00:07:35,940
ankles they Keeley’s the calves your

158
00:07:35,940 –> 00:07:38,850
quads and then you’re gonna inhale look

159
00:07:38,850 –> 00:07:43,080
forward once you get there this is like

160
00:07:43,080 –> 00:07:44,520
a little ninja Stan I dressed like a

161
00:07:44,520 –> 00:07:47,160
ninja today for the focus and the mental

162
00:07:47,160 –> 00:07:49,050
focus and concentration I feel like is

163
00:07:49,050 –> 00:07:51,540
it appropriate so inhale really think

164
00:07:51,540 –> 00:07:53,570
about opening the chest think Cobra here

165
00:07:53,570 –> 00:07:57,690
and then exhale chin to chest rounding

166
00:07:57,690 –> 00:07:59,730
through think cat pose you should feel a

167
00:07:59,730 –> 00:08:01,680
nice stretch maybe the palms come to the

168
00:08:01,680 –> 00:08:06,270
earth and then one more time inhale open

169
00:08:06,270 –> 00:08:09,690
I think Cobra a little bit of energy as

170
00:08:09,690 –> 00:08:12,870
you squeeze the knees together and then

171
00:08:12,870 –> 00:08:16,080
exhale around chin to chest then keep

172
00:08:16,080 –> 00:08:17,580
this chin to chest you’re gonna slowly

173
00:08:17,580 –> 00:08:20,370
drop the heels and roll all the way up

174
00:08:20,370 –> 00:08:21,420
to your Mountain Pose

175
00:08:21,420 –> 00:08:25,790
take your time move as slow as you can

176
00:08:35,099 –> 00:08:37,649
and stand up nice and tall and you get

177
00:08:37,649 –> 00:08:39,328
there really feel your feet pressing

178
00:08:39,328 –> 00:08:43,320
into the ground and then feel the blood

179
00:08:43,320 –> 00:08:47,639
flow and the flush of energy you’re

180
00:08:47,639 –> 00:08:49,620
going to open your palms really open

181
00:08:49,620 –> 00:08:51,329
open open up open up through the chest

182
00:08:51,329 –> 00:08:55,620
here and in your Mountain Pose today and

183
00:08:55,620 –> 00:08:58,680
take nice smooth deep breaths literally

184
00:08:58,680 –> 00:09:05,279
imagine your breath just sounds easy but

185
00:09:05,279 –> 00:09:07,079
just imagine your breath is love like

186
00:09:07,079 –> 00:09:09,600
you’re inhaling love and you’re exhaling

187
00:09:09,600 –> 00:09:12,269
love so it’s an active connection of

188
00:09:12,269 –> 00:09:14,370
like your breath is your spirit not just

189
00:09:14,370 –> 00:09:20,610
oh breathing another task think about

190
00:09:20,610 –> 00:09:21,930
when you sleep you’re Bert you keep

191
00:09:21,930 –> 00:09:25,620
breathing this is so honor the breath by

192
00:09:25,620 –> 00:09:29,550
really inhaling lots of love in and

193
00:09:29,550 –> 00:09:33,899
exhaling lots of love out all right

194
00:09:33,899 –> 00:09:36,089
inhale reach the arms up and overhead

195
00:09:36,089 –> 00:09:38,819
big stretch here just like we did on the

196
00:09:38,819 –> 00:09:41,250
ground then exhale right arm is gonna

197
00:09:41,250 –> 00:09:43,800
come underneath the left for Eagle arms

198
00:09:43,800 –> 00:09:46,290
or garu and Dawson arms if the palms

199
00:09:46,290 –> 00:09:48,899
don’t come together no matter just take

200
00:09:48,899 –> 00:09:51,810
a nice stance here we’re working on

201
00:09:51,810 –> 00:09:53,220
opening up through the chest and the

202
00:09:53,220 –> 00:09:55,410
shoulders evenly so you don’t want to

203
00:09:55,410 –> 00:09:57,240
allow your chest to collapse here lift

204
00:09:57,240 –> 00:10:00,690
the chest up inhale maybe lift the

205
00:10:00,690 –> 00:10:03,690
elbows up and then exhale experiment

206
00:10:03,690 –> 00:10:06,720
fingertips forward again inhale lift the

207
00:10:06,720 –> 00:10:10,100
elbows up exhale fingertips forward

208
00:10:10,100 –> 00:10:12,209
beautiful now lift the chin slightly

209
00:10:12,209 –> 00:10:14,220
take the deepest breath you take it all

210
00:10:14,220 –> 00:10:15,750
day careful no pressure in the lower

211
00:10:15,750 –> 00:10:17,939
back here so little connection to your

212
00:10:17,939 –> 00:10:21,630
belly and then exhale on an exhale all

213
00:10:21,630 –> 00:10:23,310
the way down bend the knees nice and

214
00:10:23,310 –> 00:10:26,819
slow strong steady focus on the breath

215
00:10:26,819 –> 00:10:28,829
here so nice long breath and then the

216
00:10:28,829 –> 00:10:30,660
arms are gonna unravel at the last

217
00:10:30,660 –> 00:10:32,279
moment and we’re back in our forward

218
00:10:32,279 –> 00:10:33,290
fold

219
00:10:33,290 –> 00:10:36,029
awesome inhale lifts you up halfway nice

220
00:10:36,029 –> 00:10:37,610
flat back position

221
00:10:37,610 –> 00:10:42,089
and exhale to fold awesome inhale reach

222
00:10:42,089 –> 00:10:43,740
for the sky root to rise here really

223
00:10:43,740 –> 00:10:46,829
spread your fingertips and this time

224
00:10:46,829 –> 00:10:47,930
left arm underneath

225
00:10:47,930 –> 00:10:50,690
the right as you breathe out find your

226
00:10:50,690 –> 00:10:52,250
Eagles you breathe in pressing in the

227
00:10:52,250 –> 00:10:55,370
feet lift the elbows up perhaps and then

228
00:10:55,370 –> 00:10:57,830
maybe fingertips forward continue to

229
00:10:57,830 –> 00:11:00,399
breathe and your own time lift the chest

230
00:11:00,399 –> 00:11:06,410
inhale in exhale draw the navel in just

231
00:11:06,410 –> 00:11:08,630
a bit support your back and inhale one

232
00:11:08,630 –> 00:11:10,959
more time this time maybe lift the chin

233
00:11:10,959 –> 00:11:13,850
and then bend the knees and cascading

234
00:11:13,850 –> 00:11:16,670
down with your breath nice and slow arms

235
00:11:16,670 –> 00:11:21,200
and ravel at the last moment awesome

236
00:11:21,200 –> 00:11:24,190
inhale halfway lift

237
00:11:24,190 –> 00:11:26,690
slow and steady is the course in the

238
00:11:26,690 –> 00:11:30,830
next he’ll release beautiful then both

239
00:11:30,830 –> 00:11:32,990
knees generously belly comes to the tops

240
00:11:32,990 –> 00:11:35,360
of the thighs you might walk your feet

241
00:11:35,360 –> 00:11:37,100
together a little bit here we’re gonna

242
00:11:37,100 –> 00:11:38,930
send the hips back back back and the

243
00:11:38,930 –> 00:11:42,649
fingertips forward big stretch here send

244
00:11:42,649 –> 00:11:45,170
the hips back so big stretch in the side

245
00:11:45,170 –> 00:11:47,180
body so think length so immediately our

246
00:11:47,180 –> 00:11:49,520
minds go – I can’t chair pose suck so

247
00:11:49,520 –> 00:11:50,959
low just think about creating lengthen

248
00:11:50,959 –> 00:11:52,310
your side body your front body and your

249
00:11:52,310 –> 00:11:54,410
back body here it’s okay if the knees

250
00:11:54,410 –> 00:11:55,790
come a little bit forward but send the

251
00:11:55,790 –> 00:11:59,600
weight back in your hips breathing deep

252
00:11:59,600 –> 00:12:01,700
and once again protect the back your

253
00:12:01,700 –> 00:12:02,990
lower back in particularly by drawing

254
00:12:02,990 –> 00:12:05,330
the navel in and then this pose requires

255
00:12:05,330 –> 00:12:07,459
you to focus bringing your attention to

256
00:12:07,459 –> 00:12:09,500
your breath imagine you’re carrying a

257
00:12:09,500 –> 00:12:12,020
big beach ball here inhale and then

258
00:12:12,020 –> 00:12:13,490
exhale right arm underneath the left

259
00:12:13,490 –> 00:12:16,730
Eagle arms inhale lift the elbows up and

260
00:12:16,730 –> 00:12:19,880
then exhale let everything go oh yeah

261
00:12:19,880 –> 00:12:24,940
take a moment here to hang shake it off

262
00:12:26,470 –> 00:12:30,350
breathing in lots of love breathing out

263
00:12:30,350 –> 00:12:36,770
with consciousness sweet inhale halfway

264
00:12:36,770 –> 00:12:37,339
lift

265
00:12:37,339 –> 00:12:41,270
big breath nice refreshing exhale as you

266
00:12:41,270 –> 00:12:44,839
fold bend the knees belly comes to the

267
00:12:44,839 –> 00:12:46,490
tops of the thighs send the weight back

268
00:12:46,490 –> 00:12:49,279
into your hips and strong focus here as

269
00:12:49,279 –> 00:12:52,850
you send the fingertips forward now find

270
00:12:52,850 –> 00:12:54,740
support from within you got this check

271
00:12:54,740 –> 00:12:59,000
it out it’s always fun to repeat things

272
00:12:59,000 –> 00:13:01,310
I love to work

273
00:13:01,310 –> 00:13:03,710
to see in vocabulary a lot a lot of

274
00:13:03,710 –> 00:13:07,400
times so that you can find new ways been

275
00:13:07,400 –> 00:13:10,430
negotiating not just the physicality but

276
00:13:10,430 –> 00:13:14,090
your emotional intelligence and your

277
00:13:14,090 –> 00:13:17,210
mental focus here we go left arm

278
00:13:17,210 –> 00:13:19,339
underneath the right inhale lift the

279
00:13:19,339 –> 00:13:20,990
elbows up Eagle arms maybe you sink a

280
00:13:20,990 –> 00:13:23,270
little lower here you got this breathe

281
00:13:23,270 –> 00:13:26,180
and smile then it exhale everything

282
00:13:26,180 –> 00:13:31,279
releases down inhale in audible exhale

283
00:13:31,279 –> 00:13:35,650
as you breathe out inhale halfway lift

284
00:13:35,650 –> 00:13:39,290
nice long beautiful neck here then

285
00:13:39,290 –> 00:13:42,200
exhale to fold amazing bend the knees

286
00:13:42,200 –> 00:13:44,450
step the left foot back just the left

287
00:13:44,450 –> 00:13:46,760
foot right foot stays in the front we’re

288
00:13:46,760 –> 00:13:48,080
coming to a nice low lunge here you can

289
00:13:48,080 –> 00:13:50,330
lower the back knee and then left hand

290
00:13:50,330 –> 00:13:52,220
is going to come to the earth and we’re

291
00:13:52,220 –> 00:13:53,930
gonna slowly peel the right fingertips

292
00:13:53,930 –> 00:13:55,730
up towards the sky just a nice gentle

293
00:13:55,730 –> 00:13:58,910
twist here front knee over front ankle

294
00:13:58,910 –> 00:14:03,080
open the chest breathe deep awesome then

295
00:14:03,080 –> 00:14:06,680
you’re gonna take the right hand in next

296
00:14:06,680 –> 00:14:08,450
to the right arch and you’re gonna swing

297
00:14:08,450 –> 00:14:11,450
the left toes around take your time

298
00:14:11,450 –> 00:14:14,630
again this requires some some focus some

299
00:14:14,630 –> 00:14:16,760
anchoring of breath and mind so take

300
00:14:16,760 –> 00:14:18,589
your time and we’ll just open up through

301
00:14:18,589 –> 00:14:20,360
the left fingertips from here if this is

302
00:14:20,360 –> 00:14:21,440
too much you can come onto the

303
00:14:21,440 –> 00:14:24,530
fingertips or right elbow to the top of

304
00:14:24,530 –> 00:14:28,150
the right thigh breathe in breathe out

305
00:14:28,150 –> 00:14:30,830
breathe in again stretch expand you’re

306
00:14:30,830 –> 00:14:33,320
awesome and then use your breath out to

307
00:14:33,320 –> 00:14:35,589
come back all the way nice low lunge

308
00:14:35,589 –> 00:14:38,960
great inhale look forward if you want

309
00:14:38,960 –> 00:14:40,400
you can curl the back toes under lift

310
00:14:40,400 –> 00:14:41,510
that back knee if you’re not feeling

311
00:14:41,510 –> 00:14:43,780
that today keep it nice and low

312
00:14:43,780 –> 00:14:47,209
beautiful inhaling exhale plant the

313
00:14:47,209 –> 00:14:50,089
palms step the right toes back strong

314
00:14:50,089 –> 00:14:52,120
plank pose we’re only here for a five

315
00:14:52,120 –> 00:14:56,630
four enjoy it try three two listen to

316
00:14:56,630 –> 00:14:58,130
the sound of your breath and slowly

317
00:14:58,130 –> 00:14:59,870
lower all the way to your belly on the

318
00:14:59,870 –> 00:15:03,140
one you can lower the knees nice and

319
00:15:03,140 –> 00:15:07,130
easy here inhale Cobra two lift up keep

320
00:15:07,130 –> 00:15:10,870
it nice and low and then exhale release

321
00:15:10,870 –> 00:15:14,270
power up plank pose inhale

322
00:15:14,270 –> 00:15:20,030
press up lift up strong steady five four

323
00:15:20,030 –> 00:15:22,310
fine soft easy movement here that feels

324
00:15:22,310 –> 00:15:26,420
good three two and one a beautiful

325
00:15:26,420 –> 00:15:28,220
downward-facing dog

326
00:15:28,220 –> 00:15:34,820
take your time pedal it out stay present

327
00:15:34,820 –> 00:15:36,650
try to stick with the sensation what’s

328
00:15:36,650 –> 00:15:39,710
going on in this moment oh and now this

329
00:15:39,710 –> 00:15:42,680
moment oh and now press into your

330
00:15:42,680 –> 00:15:47,000
fingertips in this moment beautiful then

331
00:15:47,000 –> 00:15:48,200
we’ll inhale look forward

332
00:15:48,200 –> 00:15:50,840
and exhale step the right foot up step

333
00:15:50,840 –> 00:15:55,030
the left foot up inhale halfway lift and

334
00:15:55,030 –> 00:16:00,500
exhale full inhale deeply through the

335
00:16:00,500 –> 00:16:05,500
nose and exhale side always sound

336
00:16:05,500 –> 00:16:08,120
awesome then the knees step the right

337
00:16:08,120 –> 00:16:10,910
foot back just the right foot front knee

338
00:16:10,910 –> 00:16:12,650
over front ankle lower the right knee to

339
00:16:12,650 –> 00:16:15,740
the ground relish this stretch the

340
00:16:15,740 –> 00:16:20,150
sensation beautiful and then right hand

341
00:16:20,150 –> 00:16:22,630
will come to the earth and well slowly

342
00:16:22,630 –> 00:16:25,220
so there’s a little energy in the pelvic

343
00:16:25,220 –> 00:16:26,870
floor cinch up through there little

344
00:16:26,870 –> 00:16:28,910
scissor effect as you lift the left

345
00:16:28,910 –> 00:16:31,700
fingertips up towards the sky then see

346
00:16:31,700 –> 00:16:33,470
if you can rotate your right shoulder

347
00:16:33,470 –> 00:16:35,540
around just create more space nice and

348
00:16:35,540 –> 00:16:37,850
mindful adjustments here though

349
00:16:37,850 –> 00:16:40,160
breathing deep as you inhale smile

350
00:16:40,160 –> 00:16:42,890
breathe into your belly and then exhale

351
00:16:42,890 –> 00:16:45,710
bring it all the way down feel the blood

352
00:16:45,710 –> 00:16:49,160
flow the energy flesh pay attention left

353
00:16:49,160 –> 00:16:50,870
hand comes in line with the arch of the

354
00:16:50,870 –> 00:16:52,490
left foot then listen carefully here we

355
00:16:52,490 –> 00:16:54,470
go right knee essentially stays where

356
00:16:54,470 –> 00:16:55,700
it’s at we’re going to swing the right

357
00:16:55,700 –> 00:16:58,700
toes all the way around kind of come

358
00:16:58,700 –> 00:17:00,290
into a half warrior here and right

359
00:17:00,290 –> 00:17:02,240
fingertips reach all the way up half

360
00:17:02,240 –> 00:17:04,970
extended side angle now and you can also

361
00:17:04,970 –> 00:17:07,130
bring that left elbow up create more

362
00:17:07,130 –> 00:17:09,230
space or if you have a block maybe play

363
00:17:09,230 –> 00:17:15,700
with that inhale find expansion exhale

364
00:17:15,700 –> 00:17:20,060
and then inhale expand create more space

365
00:17:20,060 –> 00:17:22,929
and then exhale bring it all

366
00:17:22,929 –> 00:17:26,799
the way down awesome here we go

367
00:17:26,799 –> 00:17:28,690
framing the foot now with your hands

368
00:17:28,690 –> 00:17:30,669
again loop the shoulders inhale at the

369
00:17:30,669 –> 00:17:32,679
heart radiates forward you can lift that

370
00:17:32,679 –> 00:17:36,749
back knee or keep it lower you got this

371
00:17:39,450 –> 00:17:41,830
awesome then plant the palms and we’ll

372
00:17:41,830 –> 00:17:45,970
come to plank pose five four three you

373
00:17:45,970 –> 00:17:48,549
can count with me if you want to and one

374
00:17:48,549 –> 00:17:51,279
lower belly to Cobra or chaturanga top

375
00:17:51,279 –> 00:17:54,039
dog you’ll inhale to open the chest open

376
00:17:54,039 –> 00:17:56,649
the heart and then exhale to make your

377
00:17:56,649 –> 00:17:59,730
way to downward facing dog

378
00:18:00,269 –> 00:18:07,440
inhaling deeply and exhale completely

379
00:18:07,440 –> 00:18:09,669
inhale to look forward bend the knees

380
00:18:09,669 –> 00:18:14,769
exhale step or hop to the top inhale

381
00:18:14,769 –> 00:18:18,309
halfway lift find linked in exhale

382
00:18:18,309 –> 00:18:22,960
forward fold inhale spread the

383
00:18:22,960 –> 00:18:25,450
fingertips press into the earth reach up

384
00:18:25,450 –> 00:18:28,330
towards the sky and exhale hands to

385
00:18:28,330 –> 00:18:32,019
heart strong and steady so there’s this

386
00:18:32,019 –> 00:18:33,340
connection to your center of gravity

387
00:18:33,340 –> 00:18:37,960
here really strong if a big burst of

388
00:18:37,960 –> 00:18:40,749
wind were to come through you’d be here

389
00:18:40,749 –> 00:18:45,070
we wouldn’t sway wouldn’t fall connect

390
00:18:45,070 –> 00:18:48,340
to your Center so we’re going to

391
00:18:48,340 –> 00:18:50,080
challenge our center of gravity by

392
00:18:50,080 –> 00:18:51,970
coming into a standing one-legged

393
00:18:51,970 –> 00:18:53,379
Tadasana you’ll press into your left

394
00:18:53,379 –> 00:18:55,299
foot and lift the right knee up as if it

395
00:18:55,299 –> 00:18:56,980
were on the street and then slowly

396
00:18:56,980 –> 00:18:58,090
release it down

397
00:18:58,090 –> 00:19:00,519
two more times inhale notice if you’re

398
00:19:00,519 –> 00:19:02,139
shifting all your weight to your left

399
00:19:02,139 –> 00:19:04,059
side see if you can stay lifted connect

400
00:19:04,059 –> 00:19:07,090
to your Center all the way up and then

401
00:19:07,090 –> 00:19:09,549
slowly all the way down last time inhale

402
00:19:09,549 –> 00:19:11,529
careful not to grip to your left toes

403
00:19:11,529 –> 00:19:13,869
and this time we’re going to stay here

404
00:19:13,869 –> 00:19:15,970
we’re gonna open up to tree pose so

405
00:19:15,970 –> 00:19:18,730
you’ll grab your right foot and either

406
00:19:18,730 –> 00:19:21,580
place it right up against your left

407
00:19:21,580 –> 00:19:23,980
inner thigh and press your left inner

408
00:19:23,980 –> 00:19:26,590
thigh really against your right foot or

409
00:19:26,590 –> 00:19:28,299
you can also go below the knee or keep

410
00:19:28,299 –> 00:19:31,899
the toes on the ground then find your

411
00:19:31,899 –> 00:19:34,029
focal point and try to press into the

412
00:19:34,029 –> 00:19:36,230
outer edge of your right foot finding

413
00:19:36,230 –> 00:19:39,260
rotation in the right thigh bone and

414
00:19:39,260 –> 00:19:41,960
then take a variation here that serves

415
00:19:41,960 –> 00:19:45,200
you can get creative with your mudra you

416
00:19:45,200 –> 00:19:47,150
can stay here hands at the heart or

417
00:19:47,150 –> 00:19:48,620
maybe challenge yourself by reaching

418
00:19:48,620 –> 00:19:51,530
fingertips towards the sky for an extra

419
00:19:51,530 –> 00:19:52,929
challenge you can take your gaze up

420
00:19:52,929 –> 00:19:55,070
there for an extra challenge you can

421
00:19:55,070 –> 00:19:57,640
close your eyes

422
00:20:04,070 –> 00:20:06,049
and take one more inhale to lift your

423
00:20:06,049 –> 00:20:08,929
heart and then you use your exhale keep

424
00:20:08,929 –> 00:20:11,509
your heart lifted to bring it back take

425
00:20:11,509 –> 00:20:14,570
it to the other side three times peeling

426
00:20:14,570 –> 00:20:19,820
up from the knee and just notice if

427
00:20:19,820 –> 00:20:21,619
you’re shifting all of your weight into

428
00:20:21,619 –> 00:20:26,479
your right leg right hip right glute and

429
00:20:26,479 –> 00:20:28,489
after about three make your way to tree

430
00:20:28,489 –> 00:20:30,409
nice and slow

431
00:20:30,409 –> 00:20:33,649
playing with this idea of pressing

432
00:20:33,649 –> 00:20:35,749
energy in towards each other in towards

433
00:20:35,749 –> 00:20:38,509
the midline so you can find length and

434
00:20:38,509 –> 00:20:43,580
stability in the spine honor this side

435
00:20:43,580 –> 00:20:46,309
just accept where you are today and

436
00:20:46,309 –> 00:20:48,019
maybe if you’re in the mood you have

437
00:20:48,019 –> 00:20:51,649
some fun by lifting the arms up maybe

438
00:20:51,649 –> 00:20:55,580
looking up taking your gaze up or if

439
00:20:55,580 –> 00:20:57,639
you’re feeling really adventurous

440
00:20:57,639 –> 00:21:00,940
closing your eyes

441
00:21:14,260 –> 00:21:17,720
inhale in lift your heart keep your

442
00:21:17,720 –> 00:21:19,820
heart lifted as you exhale release with

443
00:21:19,820 –> 00:21:23,990
control bring the palms together feet

444
00:21:23,990 –> 00:21:29,500
together inhale and exhale sign it out

445
00:21:29,500 –> 00:21:31,790
awesome walk the feet just a little bit

446
00:21:31,790 –> 00:21:34,160
wider than hip-width apart and turn the

447
00:21:34,160 –> 00:21:39,220
toes out inhale in reach for the sky and

448
00:21:39,220 –> 00:21:41,930
exhale as if you’re painting a wall

449
00:21:41,930 –> 00:21:43,220
you’re gonna bend your knees and you’re

450
00:21:43,220 –> 00:21:45,650
just gonna paint the wall forward kind

451
00:21:45,650 –> 00:21:47,030
of like a little Tai Chi move here

452
00:21:47,030 –> 00:21:48,500
you’re just gonna go about halfway down

453
00:21:48,500 –> 00:21:51,440
and you’re gonna inhale rise up thriller

454
00:21:51,440 –> 00:21:57,380
arms next hill down halfway just

455
00:21:57,380 –> 00:21:59,870
checking it out knees are going tracing

456
00:21:59,870 –> 00:22:02,420
right over the the toes here and then

457
00:22:02,420 –> 00:22:09,200
rise up and then one more time sync up

458
00:22:09,200 –> 00:22:12,710
with your breath inhale alright and now

459
00:22:12,710 –> 00:22:14,600
taking it all the way down on an exhale

460
00:22:14,600 –> 00:22:18,280
listen to your breath find that Wu Jie

461
00:22:21,100 –> 00:22:23,120
press into the outer edges of the feet

462
00:22:23,120 –> 00:22:24,200
press into the outer edges of the feet

463
00:22:24,200 –> 00:22:26,680
and now here we are in our yogi squat

464
00:22:26,680 –> 00:22:30,470
awesome take a deep breath in relax

465
00:22:30,470 –> 00:22:35,210
those shoulders as you breathe out press

466
00:22:35,210 –> 00:22:38,660
the palms together and then really today

467
00:22:38,660 –> 00:22:41,540
activate press the arms against your

468
00:22:41,540 –> 00:22:43,250
legs and squeeze the legs against your

469
00:22:43,250 –> 00:22:45,080
arms and if you’re having to bring the

470
00:22:45,080 –> 00:22:46,970
hands to the ground for stability here

471
00:22:46,970 –> 00:22:50,510
power to you find the modification be

472
00:22:50,510 –> 00:22:52,850
mindful and focus on the sound of your

473
00:22:52,850 –> 00:22:54,530
breath here in the last moments of our

474
00:22:54,530 –> 00:22:58,640
practice get your Center down low and

475
00:22:58,640 –> 00:23:00,560
feel the heat the warmth that you’ve

476
00:23:00,560 –> 00:23:05,930
created and press into the outer edges

477
00:23:05,930 –> 00:23:10,070
of the feet take a deep breath in no

478
00:23:10,070 –> 00:23:12,250
long rep out

479
00:23:12,250 –> 00:23:15,080
awesome work slow and steady keep

480
00:23:15,080 –> 00:23:16,490
pressing into the outer edges of the

481
00:23:16,490 –> 00:23:18,280
feet as you bring your hands forward

482
00:23:18,280 –> 00:23:21,320
you’re going to walk the toes together

483
00:23:21,320 –> 00:23:22,760
knees together I’m going to come into

484
00:23:22,760 –> 00:23:25,040
that low squat just like we did at the

485
00:23:25,040 –> 00:23:29,120
beginning of our practice now you can

486
00:23:29,120 –> 00:23:31,970
stay here in the nice low squat send

487
00:23:31,970 –> 00:23:34,040
your gaze forward find a length in the

488
00:23:34,040 –> 00:23:38,030
neck we can stay here squeezing the legs

489
00:23:38,030 –> 00:23:40,540
together fingertips on the earth

490
00:23:40,540 –> 00:23:42,200
concentrating on the sound of your

491
00:23:42,200 –> 00:23:45,710
breath another option would be to bring

492
00:23:45,710 –> 00:23:47,420
the palms together send the knees

493
00:23:47,420 –> 00:23:49,790
forward create length in the quadricep

494
00:23:49,790 –> 00:23:51,470
lift your hip creases up towards the sky

495
00:23:51,470 –> 00:23:54,980
just intention Noli don’t literally and

496
00:23:54,980 –> 00:23:56,660
come into a little toe stand here

497
00:23:56,660 –> 00:24:02,960
breathing deep breathing deep and then

498
00:24:02,960 –> 00:24:07,100
you can stay here or we can open the

499
00:24:07,100 –> 00:24:10,190
knees wide bring some energy up from the

500
00:24:10,190 –> 00:24:12,620
base of the spine send the fingertips

501
00:24:12,620 –> 00:24:16,220
forward keep the shoulders relaxed lift

502
00:24:16,220 –> 00:24:18,320
up from your Center and bring the knees

503
00:24:18,320 –> 00:24:20,960
up towards the armpit chest gaze forward

504
00:24:20,960 –> 00:24:24,590
as you maybe rock forward and back crow

505
00:24:24,590 –> 00:24:28,220
pose forward and back and maybe it’s a

506
00:24:28,220 –> 00:24:30,710
lift off and maybe not so we have lots

507
00:24:30,710 –> 00:24:35,180
of options here breathing deep whatever

508
00:24:35,180 –> 00:24:37,340
option you’ve chosen listen to the sound

509
00:24:37,340 –> 00:24:39,800
of your breath lift the corners of your

510
00:24:39,800 –> 00:24:45,830
mouth and then after a little bit of

511
00:24:45,830 –> 00:24:48,500
playtime we’re gonna come to a nice seat

512
00:24:48,500 –> 00:24:50,390
just cross-legged so take your time you

513
00:24:50,390 –> 00:24:52,400
can work a couple more breaths here and

514
00:24:52,400 –> 00:24:56,650
there then we’ll come to a nice seat

515
00:24:57,610 –> 00:25:01,430
just allowing the spine to go neutral

516
00:25:01,430 –> 00:25:05,810
the shoulders to relax and the body to

517
00:25:05,810 –> 00:25:10,780
cool down maybe flip your palms face up

518
00:25:10,780 –> 00:25:14,129
take a deep breath in

519
00:25:14,129 –> 00:25:21,899
long breath out another deep breath in

520
00:25:22,679 –> 00:25:34,779
and a long breath out and one more set

521
00:25:34,779 –> 00:25:37,329
up nice and tall bring the hands

522
00:25:37,329 –> 00:25:38,709
together I’m going to bring the thumbs

523
00:25:38,709 –> 00:25:42,999
right up to the third I take a moment

524
00:25:42,999 –> 00:25:45,789
here to just tap into a little gratitude

525
00:25:45,789 –> 00:25:52,539
appreciate your body just kind of admire

526
00:25:52,539 –> 00:25:55,329
and appreciate yourself and this time

527
00:25:55,329 –> 00:26:00,939
you’ve taken for yourself it’s so

528
00:26:00,939 –> 00:26:04,289
valuable so important

529
00:26:07,920 –> 00:26:12,210
I wish you the best focus on the things

530
00:26:12,210 –> 00:26:14,100
that serve you you got this whatever

531
00:26:14,100 –> 00:26:16,130
task is at hand you got it

532
00:26:16,130 –> 00:26:20,580
maybe quietly whisper to yourself I got

533
00:26:20,580 –> 00:26:25,590
this tuck the chin slightly you feel

534
00:26:25,590 –> 00:26:26,760
that length in the back of the neck

535
00:26:26,760 –> 00:26:30,510
inhale in and exhale take everything all

536
00:26:30,510 –> 00:26:34,810
the way down we bow forward namaste

537
00:26:34,810 –> 00:26:42,390
[Music]

538
00:26:51,830 –> 00:00:00,000
you

Leave a Reply

Your email address will not be published. Required fields are marked *