Yoga for plantar fasciitis

Yoga For The Feet – Yoga With Adriene

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– What’s up everyone?

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Welcome to Yoga with Adriene.

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I’m Adriene, and today
we have a big request,

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Yoga for the Feet.

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This is an awesome practice

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for anyone and everyone,

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not just those who
are dealing with things

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that are healing in the feet,

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so get into something
comfy, grab a blanket

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or a towel or two,
and let’s get started.

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(lively, bouncy strumming and drumming)

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Alright, let’s start standing today.

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And just take a moment, might as well,

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to come into Mountain Pose.

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Just stand up nice and tall,

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and take a deep breath in.

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(inhaling)

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And then let out a big exhale.

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(exhaling)

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Deep breath in.

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And big breath out.

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And one more, just to kind
of come into your body.

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Big breath in.

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And settle in with a big exhale.

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Or settle down.

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So we’re gonna take
this time for ourselves

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to tend to the feet.

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The feet are obviously
super important

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in all of our standing postures,

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but I was joking earlier saying that

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this video is really great
for anyone who has feet,

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because we are on our feet a lot,

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and this is the foundation
for a lot of things, right,

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and we rarely take the time
to give proper TLC to our feet

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so problems can occur,

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but a lot of problems
can be saved, healed,

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transformed through
this type of body work.

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So if you’re one of those people

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that’s dealing with something
painful in the feet right now,

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move slowly, mindfully,

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and I have your back.

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Have faith, right?

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But this is really great for everyone,

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so we’re gonna start standing,

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and just take a second to
look down at your feet,

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and just send some love there.

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So I have some really good friends,

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some best friends of mine even,

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who do not like their feet.

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They have a really bad
relationship with their feet.

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So just take your awareness down,

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and start to lift the toes.

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Feet are about hip width apart

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just for stability here.

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And we’re just lifting the toes

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and starting to wake up the muscles.

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And there’s a lot of judgment that comes,

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I think, with the feet, right?

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Especially as we get older.

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So, can you please,
we’ll all work together,

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me too, I’m putting my
feet on the internet.

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Can we please just cancel, clear that.

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And move that silly business aside.

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And start to send some
love down to your feet.

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OK, after you’ve just kind of
lifted the toes a little bit,

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you might rock front to back a little.

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We’re gonna come to loop the shoulders,

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and stand up nice and tall.

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And we’re not gonna
collapse into the hip here,

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so we’re gonna keep a
little lift up through

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that center channel, might as well.

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Hands are gonna come
to the waistline

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just for a little extra stability,

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and I’m gonna start
with the right foot.

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Just really moving nice and slow circles

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on the ball of the foot.

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Ooh, so you might’ve
heard my right foot’s

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already making a little noise.

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Now, one big thing is you
don’t want to take your ankle

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really far out.

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I can’t even do that.

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I don’t even have that
flexibility, but some people do.

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And so try to keep the
ankle stacked right over,

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rather than really veering out.

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And then reverse the circle
if you haven’t already.

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And if you want to add a
little style points to this,

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you can have some fun.

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And then release that
right heel down and switch.

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Again, avoid trying to collapse
into the right hip here,

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so keep it lifted up through the heart.

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That awareness.

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That lovely awareness that
our yoga practice brings

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to the body and to the mind.

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Moving with the left foot…

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(exhaling)

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Your feet are probably gonna
get tired in this practice,

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just like the other body
parts and muscles

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get tired during practice,
your vinyasa and stuff.

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So, just try to stay
focused on the breath,

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keep your awareness
on the sensations,

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and just do your best.

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Just here to explore this space,

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kind of tend to the body.

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Great, and after you’ve
done that both ways,

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we’ll go ahead and release
the left heel down.

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Take a deep breath in.

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And a long breath out.

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Awesome, now shift your
weight to the left foot,

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again, not to collapse here,

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so think Tree Pose here.

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So you wouldn’t want to
collapse all the way in here

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and lift that foot,
you’d want to stay lifted

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through the center channel.

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And now we’re gonna come on to the toes.

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And these are gonna be smaller circles

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so just onto the toes,

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finding a little malleability.

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If you have an
achy toe or a bunion,

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you might need to
make adjustments here,

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but again, lots of love right?

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You’re not alone,
these things happen.

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And that’s why we’re
tending to the feet.

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So awesome work.

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You should totally appreciate yourself

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for doing this video.

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Your feet are gonna be so happy,

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and remember, it’s all connected right,

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so you start to tend to the feet,

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other magical things might
start to happen in the body.

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Hey-O!

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Switch to the left.

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Haven’t done one
of those in a while.

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Moving the feet.

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Notice if you’re holding
your breath here.

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Mm-uh, that doesn’t feel
good, so breathe deep.

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Moving in one direction
and then the other.

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(deep breathing)

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And then releasing the left heel down.

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Awesome.

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So now we’re going to
stretch the top of the foot,

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so go ahead and
shift your weight into,

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I’m gonna start with
the left foot this time.

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So shift your weight
into your right foot.

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And keep this awareness through
the plumb line, the center,

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and we’re just gonna softly
bend through the right knee,

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the standing leg, and then
take the left toes back.

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And then you can take
’em back a little more

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and bend the knee if
you want a little more.

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Maybe you even take it to

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a shape like this,
but I encourage you

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to keep this energy up and
not put too much pressure.

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So you just want a gentle stretch, right,

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not a big crank.

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So, even though we’re kind
of more specifically working

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on the feet today, can
we take what we know

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about find what feels good yoga,

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and apply that here?

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So, finding a little smile or inner smile,

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deep breaths.

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Finding a little ease with the effort.

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Alright, let’s switch.

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Left foot comes back, ooh yeah.

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Great blood flow there.

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And then right toes go back.

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And each side’ll be a
little different of course.

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And here, I should’ve said
this on the left side,

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but you’re probably already
doing it intuitively.

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You really want to try to
press into all the toes,

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so pinky toe also reaching down.

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(deep breathing)

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Great, take one more breath here.

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And then release right heel,
come back to your Mountain.

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So this time we’re gonna
bring the feet together,

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really together, arch
to arch, zip up through.

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We have an awesome silent yoga video

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for Samastitihi, four
parts equal standing,

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that’s a great yoga
for the feet video,

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and it’s really cute.

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It’s really nice.

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You might want to try that
as a supplement to this one.

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So we’re gonna bring
the feet together

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as if it were one, big post,

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and we’re gonna spread awareness

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through all four corners of the feet,

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so the big toe mound,
the pinky toe mound,

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and then the inner heel and
the outer heel press down.

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And then we’re gonna
stand up nice and tall,

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draw the palms together at the heart,

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take a deep breath in.

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And exhale out.

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(exhaling)

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Deep breath in.

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(inhaling)

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And exhale out.

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Then release the toes to the ground

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if you haven’t already,

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and just close your eyes and observe

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where you’re carrying your weight here,

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so if it’s kind of front, kind of back,

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kind of left-to-right, and
just take a couple breaths here

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to observe that, continuing to draw energy

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up from the arches of the feet.

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(breathing)

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Sweet, take one more
big breath in here,

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lots of love in.

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And then lots of love out,
releasing the fingertips down,

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and opening the eyes if
they are not already open.

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OK, so the next thing we’re gonna do

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is with your blanket, so you can also use

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a stack of two towels,
just get a little height.

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Then we’re gonna stretch the calves

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and the ankles here so
keep the heart lifted.

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You can never be too careful.

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It’s always in those
tiny little transitions

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where we’re just not being mindful,

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and you kind of tweak something or fall,

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so this is great practice of just

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maintaining that full body awareness,

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which is also gonna be really great

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for taking this sort of thing off the mat

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and into the everyday walk of life.

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OK, here we go.

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Using the blanket as a
little calf stretch here,

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you’ve probably done this before,

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especially if you’re a runner or walker,

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or jogger, or an athlete.

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We’re just gonna start with
the right foot coming on,

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go ahead and spread the toes though,

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like really crazy spread of yogi toes,

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and come on, really
pressing through the ball

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of that right foot, and then to the left.

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And if this isn’t enough for you,

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you can add more blankets or more towels.

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OK, so we’re breathing here.

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Might even walk it up a little more.

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Oh yeah.

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Come to daddy.

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Just kidding.

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Lengthen the tailbone down,

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and then see if you can lift your heart,

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so you come into a little power pose here.

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This is big stretch for me.

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Who’d a thought?

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Whew.

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So, energetically, lift
up through the fronts

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of the legs here.

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Try to lift your kneecaps a little bit.

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Careful not to lock out,

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especially if you
tend to hyperextend.

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So soft little bend, and lift,

251
00:09:41,035 –> 00:09:42,698
and kind of toning the quads,

252
00:09:42,698 –> 00:09:44,644
engaging the quads.

253
00:09:44,644 –> 00:09:47,746
Woo, then can you
breathe deep here?

254
00:09:50,920 –> 00:09:52,258
Holy moly.

255
00:09:53,286 –> 00:09:54,785
Hoo-hoo-hoo.

256
00:09:56,241 –> 00:09:59,400
Looks like nothin’, but it’s somethin’.

257
00:09:59,400 –> 00:10:00,726
Am I right?

258
00:10:02,195 –> 00:10:04,294
OK, a couple more breaths here.

259
00:10:05,159 –> 00:10:06,899
If you’re just kind of collapsing here,

260
00:10:06,899 –> 00:10:08,339
very unstable in the joints,

261
00:10:08,339 –> 00:10:09,467
so really engage.

262
00:10:09,467 –> 00:10:11,175
Hug that muscle to bone
and keep lifting up

263
00:10:11,175 –> 00:10:12,616
through your heart, through the crown.

264
00:10:12,616 –> 00:10:15,286
Take one more big breath in here.

265
00:10:15,286 –> 00:10:17,052
And then nice and easy, we’ll soften,

266
00:10:17,052 –> 00:10:19,084
bend at the knees, bend at the waist,

267
00:10:19,084 –> 00:10:21,782
take it to a forward fold.

268
00:10:25,191 –> 00:10:28,365
Gently step up off your blankie.

269
00:10:29,531 –> 00:10:32,694
Then from here, we’re gonna
walk the feet out wide.

270
00:10:33,838 –> 00:10:36,195
And come into a little Froggy Pose.

271
00:10:36,195 –> 00:10:38,252
So go ahead and
send your center down,

272
00:10:38,252 –> 00:10:41,085
your hips down, lift the heels.

273
00:10:45,490 –> 00:10:47,355
And open the chest.

274
00:10:50,353 –> 00:10:52,572
Alright so loop the shoulders.

275
00:10:52,572 –> 00:10:54,118
And breathe deep here,

276
00:10:54,118 –> 00:10:57,959
so again, if you’re working
with a problem spot right now,

277
00:10:57,959 –> 00:11:00,268
that’s just a spot
that’s in the process

278
00:11:00,268 –> 00:11:02,152
of transforming and healing.

279
00:11:02,152 –> 00:11:04,216
So come off of it when you need to.

280
00:11:04,216 –> 00:11:05,797
If you’re here for everyday practice,

281
00:11:05,797 –> 00:11:08,838
let’s breathe deep anyway

282
00:11:08,838 –> 00:11:11,444
and find a lift in the heart
so we’re not collapsed here.

283
00:11:11,444 –> 00:11:13,327
If you normally bring your heels down

284
00:11:13,327 –> 00:11:15,613
for this yogic squat, go
ahead and lift ’em today.

285
00:11:15,613 –> 00:11:18,133
We’re kind of coming
into a Froggy Posture.

286
00:11:18,133 –> 00:11:20,372
Use your blanket or your
stack of towels here

287
00:11:20,372 –> 00:11:23,089
for support, or if this
is just much too much,

288
00:11:23,089 –> 00:11:24,311
and you need a little support,

289
00:11:24,311 –> 00:11:25,812
you can swing that sucker around

290
00:11:25,812 –> 00:11:28,156
and bring it underneath
the heels like so.

291
00:11:28,156 –> 00:11:29,222
Right, so you have options.

292
00:11:29,222 –> 00:11:31,383
You can have a little
support system in the front

293
00:11:31,383 –> 00:11:33,263
or support system in the back.

294
00:11:33,263 –> 00:11:34,622
(laughing)

295
00:11:34,622 –> 00:11:36,835
Anyway, OK.

296
00:11:36,835 –> 00:11:39,356
So, we’re staying here breathing.

297
00:11:39,356 –> 00:11:41,781
And maintaining, even though again,

298
00:11:41,781 –> 00:11:43,219
this video is focused on the feet,

299
00:11:43,219 –> 00:11:44,496
we’re maintaining this awareness

300
00:11:44,496 –> 00:11:45,506
all the way up through the crown,

301
00:11:45,506 –> 00:11:47,259
because that’s part
of it is making sure

302
00:11:47,259 –> 00:11:50,500
that we have this connect, this lift,

303
00:11:50,500 –> 00:11:52,088
so that we’re not just collapsing,

304
00:11:52,088 –> 00:11:53,946
stomping around, right,

305
00:11:53,946 –> 00:11:57,812
but that we can have a
lighter touch as they say.

306
00:11:59,618 –> 00:12:01,257
Couple more breaths here.

307
00:12:01,257 –> 00:12:04,576
If you’re wanting a little
bit more in this Froggy Pose

308
00:12:04,576 –> 00:12:08,626
or this Froggy Practice,
you can shift your froggy

309
00:12:08,626 –> 00:12:10,167
gently left-to-right.

310
00:12:10,167 –> 00:12:12,106
So, really mindful in the knees here.

311
00:12:12,106 –> 00:12:13,662
Creaky old floor, wassup?

312
00:12:13,662 –> 00:12:16,461
Moving one way, and then the other.

313
00:12:16,461 –> 00:12:19,201
So, right heel comes down.

314
00:12:19,201 –> 00:12:20,271
And left heel comes down.

315
00:12:20,271 –> 00:12:22,915
I find that having the support
here in the fingertips helps

316
00:12:22,915 –> 00:12:27,640
so that I’m not putting
undue pressure on my knees.

317
00:12:27,640 –> 00:12:31,775
Big wake up call continues
in the legs, in the hips.

318
00:12:31,775 –> 00:12:33,562
As we know, it’s all connected.

319
00:12:33,562 –> 00:12:34,828
So this is so great for the body.

320
00:12:34,828 –> 00:12:35,932
Take a couple more rocks here

321
00:12:35,932 –> 00:12:38,996
or a couple more deep
breaths if you’re centered.

322
00:12:38,996 –> 00:12:43,218
(deep breathing)

323
00:12:44,954 –> 00:12:46,984
And then if you have the stack of towels

324
00:12:46,984 –> 00:12:50,228
or the blanket in front, go
ahead and swing it around back.

325
00:12:51,348 –> 00:12:52,796
If it’s not already.

326
00:12:52,796 –> 00:12:55,150
And then we’ll just use the
fingertips to come to a nice,

327
00:12:55,150 –> 00:12:56,230
comfortable seat.

328
00:12:56,230 –> 00:12:57,699
Awesome work.

329
00:12:58,879 –> 00:13:01,698
Alright, so sit up on
your blanket or your towel

330
00:13:01,698 –> 00:13:04,822
just so you can get a little
lift through the heart.

331
00:13:04,822 –> 00:13:05,657
A little easier.

332
00:13:05,657 –> 00:13:07,840
I’m just gonna put the right
foot in front of the left,

333
00:13:07,840 –> 00:13:09,877
so the left heel’s gonna
come in towards your center,

334
00:13:09,877 –> 00:13:12,060
right foot is out here.

335
00:13:12,060 –> 00:13:13,499
And then take your hands,
bring ’em together.

336
00:13:13,499 –> 00:13:15,578
Just create a little
bit of good juju here,

337
00:13:15,578 –> 00:13:18,382
little good vibes,
little bit of heat.

338
00:13:18,382 –> 00:13:20,639
Naturally, I’m like,
“A little massage here

339
00:13:20,639 –> 00:13:21,951
“from my previous practice.”

340
00:13:21,951 –> 00:13:23,723
I’m a little sore.

341
00:13:24,656 –> 00:13:25,817
And then we’re gonna take the hands

342
00:13:25,817 –> 00:13:27,907
and we’re gonna bring
them to that right foot.

343
00:13:27,907 –> 00:13:29,533
So we’re gonna lift
the right foot up here.

344
00:13:29,533 –> 00:13:32,100
If you can’t lift it up,
you might use extra blankets

345
00:13:32,100 –> 00:13:35,210
or a pillow even, to
lift the foot up to you.

346
00:13:35,210 –> 00:13:37,773
Maybe even a block
underneath the foot.

347
00:13:37,773 –> 00:13:41,369
And we’re just gonna give
the foot a little massage.

348
00:13:42,549 –> 00:13:45,868
Now, a little self massage goes

349
00:13:45,868 –> 00:13:49,334
a super long way.

350
00:13:49,334 –> 00:13:51,401
And I think I said in
one of our really early

351
00:13:51,401 –> 00:13:52,572
Yoga with Adriene videos,

352
00:13:52,572 –> 00:13:55,265
like “We just don’t touch
ourself enough.”

353
00:13:55,265 –> 00:13:56,559
And…

354
00:13:58,467 –> 00:13:59,686
(laughing)

355
00:13:59,686 –> 00:14:02,258
I was kind of being silly
but it’s kinda true, right?

356
00:14:03,098 –> 00:14:06,640
If you don’t have someone to
massage your feet every night,

357
00:14:06,640 –> 00:14:09,195
I don’t, you should do it yourself,

358
00:14:09,195 –> 00:14:10,054
or every morning.

359
00:14:10,054 –> 00:14:11,854
It really makes a big difference.

360
00:14:11,854 –> 00:14:14,501
And it’s like acupuncture at home, right?

361
00:14:14,501 –> 00:14:17,485
So there’s these energy meridians

362
00:14:17,485 –> 00:14:21,188
that end in your foot
like the stomach,

363
00:14:21,188 –> 00:14:23,174
that’s a big one, meridian.

364
00:14:23,174 –> 00:14:25,518
The gallbladder meridian, and so,

365
00:14:25,518 –> 00:14:27,608
there’s more than meets the eye here

366
00:14:27,608 –> 00:14:30,731
when you give your foot a little love,

367
00:14:30,731 –> 00:14:33,111
a little pressure.

368
00:14:33,111 –> 00:14:36,492
So, just pressing the
thumbs deeply into the foot,

369
00:14:36,492 –> 00:14:38,268
don’t forget your heel.

370
00:14:38,268 –> 00:14:41,295
(deep breathing)

371
00:14:41,295 –> 00:14:44,156
And then maybe the top of the foot.

372
00:14:48,828 –> 00:14:51,488
And this will change
your yoga game.

373
00:14:51,488 –> 00:14:53,573
I swear by it.

374
00:14:54,587 –> 00:14:58,304
And then we’re gonna
take the left fingers now

375
00:14:58,304 –> 00:15:00,009
when you’re satisfied, and
we’re just gonna put them

376
00:15:00,009 –> 00:15:01,283
between the toes.

377
00:15:01,283 –> 00:15:03,129
Now for some this may be really weird,

378
00:15:03,129 –> 00:15:03,997
for others, you’ll be like,

379
00:15:03,997 –> 00:15:05,810
“Oh yeah, I do that all the
time when I watch Netflix.”

380
00:15:05,810 –> 00:15:07,598
In which case,
no, I’m just kidding.

381
00:15:07,598 –> 00:15:11,637
And then, this kind of
creates that yogi toe effect

382
00:15:11,637 –> 00:15:13,532
of really spreading through the toes.

383
00:15:13,532 –> 00:15:15,203
If this is super painful for you,

384
00:15:15,203 –> 00:15:16,734
you might just do two toes at a time,

385
00:15:16,734 –> 00:15:19,393
your peace fingers, breathing
deep, breathing deep.

386
00:15:19,393 –> 00:15:21,663
Otherwise, get on in there.

387
00:15:22,597 –> 00:15:25,176
And then brace your right
leg with your right hand,

388
00:15:25,176 –> 00:15:26,663
just bringing underneath here.

389
00:15:26,663 –> 00:15:28,733
Might even be a nice,
little opening for the hip,

390
00:15:28,733 –> 00:15:32,010
and you’re just gonna give it
a little rock back and forth.

391
00:15:32,010 –> 00:15:33,261
Kind of pulling the toes out.

392
00:15:33,261 –> 00:15:34,295
Be gentle.

393
00:15:34,295 –> 00:15:36,303
As always, our yoga practice is there,

394
00:15:36,303 –> 00:15:39,682
the skill set, to remind you
and allow you to practice

395
00:15:39,682 –> 00:15:42,539
being kind and gentle with yourself,

396
00:15:42,539 –> 00:15:46,631
so just keep that in mind.

397
00:15:50,734 –> 00:15:52,959
Great, and then we’ll release that.

398
00:15:52,959 –> 00:15:55,865
Take that right foot
down right back in front.

399
00:15:55,865 –> 00:15:58,361
And then just gently walk
the fingertips forward,

400
00:15:58,361 –> 00:16:02,307
just a little release in the hip.

401
00:16:02,307 –> 00:16:03,429
If you can take it a little lower,

402
00:16:03,429 –> 00:16:05,309
you’re welcome to
go all the way down,

403
00:16:05,309 –> 00:16:06,652
but not a lot here,

404
00:16:06,652 –> 00:16:09,925
just a little release in that right hip.

405
00:16:09,925 –> 00:16:12,107
Take a deep breath in.

406
00:16:12,107 –> 00:16:14,846
And exhale, release and switch.

407
00:16:14,846 –> 00:16:17,477
Your right heel’s gonna
come into the center.

408
00:16:17,477 –> 00:16:18,760
And the same thing on the other side.

409
00:16:18,760 –> 00:16:21,302
So starting with a little massage,

410
00:16:21,302 –> 00:16:24,375
pressing through your left foot.

411
00:16:26,329 –> 00:16:28,351
And if for some reason,
you’re practicing this video

412
00:16:28,351 –> 00:16:31,426
on a day where you totally
need a little extra love,

413
00:16:31,426 –> 00:16:33,678
a little support, maybe
you’re feelin’ a little alone

414
00:16:33,678 –> 00:16:36,522
or hung out to dry,
really enjoy this moment.

415
00:16:36,522 –> 00:16:39,193
Take a look down at your
foot and realize that,

416
00:16:39,193 –> 00:16:42,142
“Ah, this is a perfect
physical manifestation of you

417
00:16:42,142 –> 00:16:45,404
“taking care of yourself.”

418
00:16:45,404 –> 00:16:48,167
Taking responsibility
for your own happiness.

419
00:16:48,167 –> 00:16:50,605
And appreciating your body.

420
00:16:50,605 –> 00:16:55,116
(deep breathing)

421
00:16:55,116 –> 00:16:57,306
Make sure you’re breathing.

422
00:17:05,579 –> 00:17:07,156
And so a little foot massage,

423
00:17:07,156 –> 00:17:10,022
maybe with a little oil,
a little lavender lotion

424
00:17:10,022 –> 00:17:11,661
or oil is really nice.

425
00:17:11,662 –> 00:17:12,833
If you can get your hands on it,

426
00:17:12,833 –> 00:17:13,797
not necessary though.

427
00:17:13,797 –> 00:17:16,852
But that’s nice before bedtime.

428
00:17:16,852 –> 00:17:20,218
Maybe a little peppermint
if you have tired feet.

429
00:17:20,218 –> 00:17:25,218
I keep a little
peppermint salve.

430
00:17:25,892 –> 00:17:27,102
Is it “sav” or “salve”?

431
00:17:27,102 –> 00:17:28,990
Tell me in the comments below.

432
00:17:28,990 –> 00:17:30,765
In my living room.

433
00:17:30,765 –> 00:17:34,018
Sometimes give myself
a little foot massage

434
00:17:34,018 –> 00:17:37,058
while I watch Netflix or a movie.

435
00:17:37,058 –> 00:17:37,999
TMI?

436
00:17:37,999 –> 00:17:39,056
Maybe, OK.

437
00:17:39,056 –> 00:17:43,456
Now, the right fingers coming
into the left toes here.

438
00:17:44,587 –> 00:17:46,565
And my feet have
definitely changed

439
00:17:46,565 –> 00:17:49,318
through the practice of yoga

440
00:17:49,318 –> 00:17:51,483
and yours will too with
a regular practice,

441
00:17:51,483 –> 00:17:55,200
and as I said before, don’t
sell yourself short, right?

442
00:17:55,200 –> 00:17:56,103
Anything can happen,

443
00:17:56,103 –> 00:17:59,825
but I’ve seen a lot of
people transform their feet

444
00:17:59,825 –> 00:18:01,450
and issues in their feet,

445
00:18:01,450 –> 00:18:03,952
and they flesh out through
this sort of attention

446
00:18:03,952 –> 00:18:05,429
to the feet and bodywork.

447
00:18:05,429 –> 00:18:08,378
So, all is not lost.

448
00:18:10,950 –> 00:18:13,212
So taking this fist here,

449
00:18:13,212 –> 00:18:16,445
gently pulling front to back.

450
00:18:16,445 –> 00:18:17,787
Nice and gentle.

451
00:18:21,219 –> 00:18:22,796
And then release.

452
00:18:22,796 –> 00:18:24,665
Great, little hip action here.

453
00:18:24,665 –> 00:18:28,457
Fingers come to the mat and
we spider fingers forward.

454
00:18:28,457 –> 00:18:29,872
Just a little release.

455
00:18:29,872 –> 00:18:32,904
Send the sitting bones
back towards the earth

456
00:18:32,904 –> 00:18:34,365
so really press back.

457
00:18:34,365 –> 00:18:36,561
If you want to take it
a little lower, you can.

458
00:18:36,561 –> 00:18:37,828
Maybe even to the forearms.

459
00:18:37,828 –> 00:18:38,952
Breathe deep here.

460
00:18:38,952 –> 00:18:43,377
(deep breathing)

461
00:18:44,312 –> 00:18:46,698
And then roll it back up.

462
00:18:49,431 –> 00:18:51,452
Alright, so now we’re gonna gently move

463
00:18:51,452 –> 00:18:53,112
into a kneeling position.

464
00:18:53,112 –> 00:18:54,568
If your knees are super tight,

465
00:18:54,568 –> 00:18:56,399
you can use your towel or your blanket

466
00:18:56,399 –> 00:18:58,399
behind the knees here.

467
00:19:00,329 –> 00:19:05,309
Maybe at a lower fold,

468
00:19:05,309 –> 00:19:07,229
so you’ll just test this out here,

469
00:19:07,229 –> 00:19:08,492
creating a little bit of space.

470
00:19:08,492 –> 00:19:10,189
And we’re gonna come onto the
tops of the feet to start.

471
00:19:10,189 –> 00:19:11,906
So I’ll do it without the
blanket so you can see,

472
00:19:11,906 –> 00:19:13,219
but I just want to offer that up,

473
00:19:13,219 –> 00:19:16,616
especially since you have
your padding right there.

474
00:19:17,803 –> 00:19:19,480
We’re gonna draw
the knees together.

475
00:19:19,480 –> 00:19:21,349
Take the fleshy part
of the calves aside,

476
00:19:21,349 –> 00:19:23,597
and then you’ll just come onto
the tops of the feet here.

477
00:19:23,597 –> 00:19:26,198
And see if you can really
point your toes back,

478
00:19:26,198 –> 00:19:28,346
and then do your best to
try to really press down

479
00:19:28,346 –> 00:19:31,150
through that pinky toe and
lift up through your heart.

480
00:19:32,099 –> 00:19:33,014
Breathe deep here.

481
00:19:33,014 –> 00:19:35,148
Palms come to the tops of the thighs.

482
00:19:35,148 –> 00:19:39,086
A little Virasana, Hero.

483
00:19:40,498 –> 00:19:41,834
Hero variation.

484
00:19:41,834 –> 00:19:43,156
Draw the shoulder blades together.

485
00:19:43,156 –> 00:19:44,504
Sit up nice and tall.

486
00:19:44,504 –> 00:19:46,292
So you could just be sitting here like,

487
00:19:46,292 –> 00:19:47,333
cool, chill, wassup.

488
00:19:47,333 –> 00:19:49,435
Or, really activate
through the feet please,

489
00:19:49,435 –> 00:19:52,037
pressing into all ten
toes best you can.

490
00:19:52,037 –> 00:19:54,859
Now see if you can
also find this lift up

491
00:19:54,859 –> 00:19:56,241
through the pelvic floor, so again,

492
00:19:56,241 –> 00:19:57,971
we’re not dumping all the way in,

493
00:19:57,971 –> 00:20:02,114
but really starting to create
a full body experience,

494
00:20:02,114 –> 00:20:03,670
which is absolutely gonna help you

495
00:20:03,670 –> 00:20:05,411
in your yoga practice.

496
00:20:05,411 –> 00:20:07,587
And in your daily life.

497
00:20:08,569 –> 00:20:09,455
One more breath here.

498
00:20:09,455 –> 00:20:10,509
It’s definitely hard work.

499
00:20:10,509 –> 00:20:13,219
Looks like nothin’, but man my feet are

500
00:20:14,117 –> 00:20:16,277
doin’ a salsa dance right now.

501
00:20:16,277 –> 00:20:18,228
Mmm, salsa.

502
00:20:18,228 –> 00:20:20,318
That’s great yoga for the feet.

503
00:20:20,318 –> 00:20:23,698
OK, to transition, I’m
gonna slowly come forward,

504
00:20:23,698 –> 00:20:25,600
keep pressing into
the tops of the feet.

505
00:20:25,600 –> 00:20:28,230
Come onto all fours.

506
00:20:28,230 –> 00:20:30,344
Then I’m gonna curl the toes under.

507
00:20:30,344 –> 00:20:32,424
Keep the knees together best you can,

508
00:20:32,424 –> 00:20:34,267
walk the big toe mounds together,

509
00:20:34,267 –> 00:20:35,986
and then slow and steady,

510
00:20:35,986 –> 00:20:38,544
so I like going slow
because then I can really

511
00:20:38,544 –> 00:20:39,763
kind of feel what’s going on.

512
00:20:39,763 –> 00:20:41,575
It’s kind of more fun that way too.

513
00:20:41,575 –> 00:20:44,228
As I send the hips back.

514
00:20:44,228 –> 00:20:46,133
Now if your feet are super tight,

515
00:20:46,133 –> 00:20:49,004
which I even grew up
dancing and stuff,

516
00:20:49,004 –> 00:20:52,296
and then when I first did
work like this, I couldn’t.

517
00:20:53,150 –> 00:20:55,100
I couldn’t stay here
longer than a breath.

518
00:20:55,100 –> 00:20:57,905
So you might just stay
here on your paws,

519
00:20:57,905 –> 00:20:59,124
right for support.

520
00:20:59,124 –> 00:21:01,516
Or you might find that you
can walk your palms back up,

521
00:21:01,516 –> 00:21:04,116
but I just want to acknowledge
that if you can’t come here,

522
00:21:04,116 –> 00:21:05,980
you are not alone.

523
00:21:07,101 –> 00:21:10,512
♫ You are not alone

524
00:21:10,512 –> 00:21:13,690
♫ I am here with you ♫

525
00:21:15,113 –> 00:21:18,258
Breathe, and this is a great

526
00:21:20,424 –> 00:21:22,501
exploration here because
when you’re really dumping

527
00:21:22,501 –> 00:21:25,335
all your weight, it’s more painful,

528
00:21:25,335 –> 00:21:26,788
so you want to find that lift.

529
00:21:26,788 –> 00:21:29,461
We call it Mula Bandha, that
lift from the pelvic floor.

530
00:21:29,461 –> 00:21:31,807
So you’re not just
splattering your energy,

531
00:21:31,807 –> 00:21:33,733
but you’re really harnessing it,

532
00:21:33,733 –> 00:21:36,494
and finding this lift.

533
00:21:36,494 –> 00:21:38,316
Best you can here, same thing,

534
00:21:38,316 –> 00:21:39,928
try to include the pinky toes.

535
00:21:39,928 –> 00:21:42,993
If you have to take your hands

536
00:21:42,993 –> 00:21:44,559
to incorporate the pinky toe

537
00:21:44,559 –> 00:21:46,059
and kind of curl it under, please do.

538
00:21:46,059 –> 00:21:48,379
A little self adjustment
is always awesome.

539
00:21:49,419 –> 00:21:50,451
Couple more breaths here.

540
00:21:50,451 –> 00:21:51,853
Again, you might be here.

541
00:21:51,853 –> 00:21:53,244
And if you’re sweatin’ bullets,

542
00:21:53,244 –> 00:21:54,961
again you are not alone.

543
00:21:54,961 –> 00:21:57,354
Keep breathing.

544
00:21:57,354 –> 00:21:58,898
Mmmmmm.

545
00:21:58,898 –> 00:22:00,421
Awesome, and then nice and slow,

546
00:22:00,421 –> 00:22:01,544
as slow as you went in,

547
00:22:01,544 –> 00:22:02,612
we’re gonna come out.

548
00:22:02,612 –> 00:22:05,720
So sending the palms forward,

549
00:22:05,720 –> 00:22:07,917
coming onto the tops of the feet,

550
00:22:07,917 –> 00:22:10,603
and back to where you were.

551
00:22:10,603 –> 00:22:12,182
We’re gonna spend a
little less time here.

552
00:22:12,182 –> 00:22:13,936
This time just a little counter.

553
00:22:13,936 –> 00:22:17,372
Press into all of your toes.

554
00:22:17,372 –> 00:22:18,638
So I was gonna say all ten toes,

555
00:22:18,638 –> 00:22:19,902
but some people don’t
have all ten toes

556
00:22:19,902 –> 00:22:22,411
so just press into whatever
toes you have there,

557
00:22:22,411 –> 00:22:24,444
and find that lift up
through the center channel.

558
00:22:24,444 –> 00:22:27,507
Close your eyes for
this last big breath in.

559
00:22:28,390 –> 00:22:30,600
Awesome, and then exhale, release.

560
00:22:30,600 –> 00:22:32,366
Come forward, hands come to the mat.

561
00:22:32,366 –> 00:22:34,581
We have one Downward Dog
in this practice.

562
00:22:34,581 –> 00:22:36,522
Walk the knees
underneath the hips.

563
00:22:36,522 –> 00:22:38,321
Press away from your yoga mat.

564
00:22:38,321 –> 00:22:41,597
Inhale in, look forward and smile.

565
00:22:41,597 –> 00:22:43,500
Then exhale, curl the toes under

566
00:22:43,500 –> 00:22:45,126
and see if you can
really grow this pose

567
00:22:45,126 –> 00:22:46,942
from your feet, whatever
that means to you.

568
00:22:46,942 –> 00:22:49,120
Just really take the
awareness of your feet,

569
00:22:49,120 –> 00:22:51,901
heels dropping back.

570
00:22:51,901 –> 00:22:54,465
Then stretching as you
send the hips up high.

571
00:22:54,465 –> 00:22:56,864
Kind of a different experience.

572
00:22:57,832 –> 00:23:00,595
Really working this
pose from the ground up.

573
00:23:00,595 –> 00:23:01,965
Now, for a hot second here,

574
00:23:01,965 –> 00:23:04,195
imagine your hands are also your feet,

575
00:23:04,195 –> 00:23:07,134
which they are in
some yoga poses, right?

576
00:23:07,134 –> 00:23:09,778
So, press into all
ten fingerprints,

577
00:23:09,778 –> 00:23:11,871
claw into the ground.

578
00:23:11,871 –> 00:23:14,181
Take one more deep breath
in here, you got this.

579
00:23:14,181 –> 00:23:15,329
Maybe bend the knees a little bit.

580
00:23:15,329 –> 00:23:17,398
Melt your heart.

581
00:23:17,398 –> 00:23:19,925
And then slowly lower down.

582
00:23:21,463 –> 00:23:23,620
Great, take a Child’s Pose here, why not?

583
00:23:23,620 –> 00:23:25,874
Knees together or knees wide.

584
00:23:25,874 –> 00:23:27,603
Yogi’s choice.

585
00:23:27,603 –> 00:23:30,313
(deep breathing)

586
00:23:31,598 –> 00:23:35,421
Alright, and then slowly
press into the hands.

587
00:23:35,421 –> 00:23:37,511
And we’re gonna end
with the Hero Pose

588
00:23:37,511 –> 00:23:39,785
or a Virasana.

589
00:23:39,785 –> 00:23:42,223
So go ahead and walk
the knees back together,

590
00:23:42,223 –> 00:23:44,091
and you can return
back to the variation

591
00:23:44,091 –> 00:23:46,124
that we just had here.

592
00:23:46,124 –> 00:23:48,016
Sitting up nice and tall,

593
00:23:48,016 –> 00:23:49,253
breathing deep here.

594
00:23:49,253 –> 00:23:50,402
If you already know that the knees

595
00:23:50,402 –> 00:23:53,569
are just not happy in these postures,

596
00:23:53,569 –> 00:23:57,688
then I’m going to invite you
to come to a Cobbler’s Pose.

597
00:23:57,688 –> 00:23:59,971
Soles of the feet together.

598
00:23:59,971 –> 00:24:02,029
Knees wide, still great
opening in the hips,

599
00:24:02,029 –> 00:24:04,560
the legs, and sit up nice and tall.

600
00:24:04,560 –> 00:24:08,196
You can bring back
a little self massage,

601
00:24:08,196 –> 00:24:10,688
or you can just
stay here breathing.

602
00:24:10,688 –> 00:24:12,153
Maybe take a forward fold.

603
00:24:12,153 –> 00:24:13,580
So that’s the option.

604
00:24:13,580 –> 00:24:16,019
Alright, so we’re in this variation.

605
00:24:17,639 –> 00:24:20,823
We are working in Cobbler’s Pose

606
00:24:20,823 –> 00:24:22,786
or I’m gonna guide us through a little,

607
00:24:22,786 –> 00:24:26,362
deeper posture stage by stage, right,

608
00:24:26,362 –> 00:24:27,256
step by step.

609
00:24:27,256 –> 00:24:30,773
So, if you’d like to experiment
with Thunderbolt Pose

610
00:24:30,773 –> 00:24:34,288
or Vajrasana variation, we’re
gonna send the legs out long.

611
00:24:35,535 –> 00:24:38,040
And just take a hot
second to relax the feet.

612
00:24:38,040 –> 00:24:39,648
They’ve been working really hard.

613
00:24:39,648 –> 00:24:41,822
(deep breathing)

614
00:24:41,822 –> 00:24:45,077
Then begin to engage again
by pressing into the heels.

615
00:24:46,046 –> 00:24:49,687
And nice and slow, I’m
gonna lift the left knee up.

616
00:24:50,901 –> 00:24:52,848
And then I’m just gonna
slowly use my right palm

617
00:24:52,848 –> 00:24:55,365
on the earth to stabilize.

618
00:24:55,365 –> 00:24:56,505
I’m gonna bring it back.

619
00:24:56,505 –> 00:24:58,795
Left toes are gonna point
towards the back edge of the mat.

620
00:24:58,795 –> 00:25:01,719
Take the fleshy part
of the calf aside.

621
00:25:01,719 –> 00:25:03,775
And then I just sit up
nice and tall here.

622
00:25:03,775 –> 00:25:06,288
I might gently use my fingers
to lift the knee a little,

623
00:25:06,288 –> 00:25:07,926
just tugging it back, protecting,

624
00:25:07,926 –> 00:25:09,307
creating more space there.

625
00:25:09,307 –> 00:25:10,734
Your body will tell you whether or not

626
00:25:10,734 –> 00:25:12,255
it feels good here.

627
00:25:12,255 –> 00:25:15,379
So, if there’s any question
at all, don’t do it.

628
00:25:15,379 –> 00:25:16,819
Right, it’s not worth it.

629
00:25:16,819 –> 00:25:19,060
Let’s find what feels good, right,

630
00:25:19,060 –> 00:25:21,266
not find what feels not good.

631
00:25:21,266 –> 00:25:23,240
So, if it doesn’t feel good,

632
00:25:23,240 –> 00:25:25,405
head to Cobbler’s Pose.

633
00:25:25,405 –> 00:25:27,230
Breathing deep here.

634
00:25:28,140 –> 00:25:29,336
You might stay here.

635
00:25:29,336 –> 00:25:31,474
(exhaling)

636
00:25:31,474 –> 00:25:33,145
Breathing deep.

637
00:25:33,145 –> 00:25:35,522
Or you might slowly lift the right knee

638
00:25:35,522 –> 00:25:37,345
and use the left palm on the earth

639
00:25:37,345 –> 00:25:39,030
to come back here.

640
00:25:39,030 –> 00:25:40,775
Again, sending the right toes back.

641
00:25:40,775 –> 00:25:42,461
Walk the knees together.

642
00:25:42,461 –> 00:25:44,304
Sitting up on a block here is nice.

643
00:25:44,304 –> 00:25:47,347
We have a whole Foundations of Yoga

644
00:25:47,347 –> 00:25:50,354
for this posture.

645
00:25:51,543 –> 00:25:53,258
And I’ll breathe deep.

646
00:25:54,237 –> 00:25:55,307
So you have your towel.

647
00:25:55,307 –> 00:25:58,049
You have your blanket.

648
00:25:58,049 –> 00:25:59,428
You could come here.

649
00:25:59,428 –> 00:26:00,914
Ho-yeah.

650
00:26:00,914 –> 00:26:01,750
It’s so awesome.

651
00:26:01,750 –> 00:26:04,352
Or you can fold it up behind the knees.

652
00:26:04,352 –> 00:26:08,519
To take it one stage further,

653
00:26:08,519 –> 00:26:10,796
so we have different stages, right?

654
00:26:10,796 –> 00:26:12,822
And we stay present
within each stage.

655
00:26:12,822 –> 00:26:14,696
And the moment you can’t
stay present with your breath

656
00:26:14,696 –> 00:26:17,008
in the stage,
then you need to back off.

657
00:26:17,008 –> 00:26:18,949
Maybe tugging that right knee again

658
00:26:18,949 –> 00:26:21,462
to create a little space.

659
00:26:21,462 –> 00:26:22,989
So if the spine is rounding here,

660
00:26:22,989 –> 00:26:25,197
find lift in the front body.

661
00:26:25,197 –> 00:26:27,959
And then, I’m gonna take
my blanket right here

662
00:26:27,959 –> 00:26:29,397
for the spine actually.

663
00:26:29,397 –> 00:26:30,477
I’m gonna use my fingertips,

664
00:26:30,477 –> 00:26:32,615
pressing into all of the toes,

665
00:26:32,615 –> 00:26:33,786
just like we’ve been doing.

666
00:26:33,786 –> 00:26:36,956
I’m gonna slowly, slowly
begin to come back,

667
00:26:36,956 –> 00:26:39,344
one elbow at a time.

668
00:26:39,344 –> 00:26:40,874
Breathing deep here.

669
00:26:40,874 –> 00:26:42,581
If it feels like it’s OK in the body,

670
00:26:42,581 –> 00:26:44,666
I might continue the journey down.

671
00:26:44,666 –> 00:26:48,086
All the way, releasing onto the earth.

672
00:26:48,086 –> 00:26:53,086
Or, onto my nice, little
bolster blanket here.

673
00:26:53,770 –> 00:26:56,463
Arms resting gently at your sides.

674
00:26:56,463 –> 00:27:00,097
So this is the final stage here.

675
00:27:00,097 –> 00:27:04,776
I don’t expect everyone
to go into this posture,

676
00:27:04,776 –> 00:27:07,353
but I want to give different options.

677
00:27:07,353 –> 00:27:10,232
Big, big stretch.

678
00:27:10,232 –> 00:27:13,170
Hips so as the legs obviously pressing

679
00:27:13,170 –> 00:27:15,028
into all of the toes here,

680
00:27:15,028 –> 00:27:16,920
really trying to get that
pinky toe down.

681
00:27:16,920 –> 00:27:18,396
We stay present.

682
00:27:18,396 –> 00:27:22,076
Gonna take a couple
beautiful breaths here.

683
00:27:22,076 –> 00:27:24,083
Try to stay focused on your breath

684
00:27:24,083 –> 00:27:26,171
and present, rather than checking out.

685
00:27:26,171 –> 00:27:27,402
Stay checked in.

686
00:27:27,402 –> 00:27:31,275
(deep breathing)

687
00:27:48,946 –> 00:27:50,806
And to come out of the posture,

688
00:27:50,806 –> 00:27:52,186
connect to your center first.

689
00:27:52,186 –> 00:27:53,799
Hug the lower ribs in.

690
00:27:53,799 –> 00:27:56,010
Find this support in the back body

691
00:27:56,010 –> 00:27:57,973
by engaging your core.

692
00:27:57,973 –> 00:28:00,526
Take the hands to the
outer edges of your mat,

693
00:28:00,526 –> 00:28:02,802
and snuggle the shoulder
blades together.

694
00:28:02,802 –> 00:28:04,878
Use this as a little
resistance here on your mat

695
00:28:04,878 –> 00:28:07,736
to press up into the elbows.

696
00:28:07,736 –> 00:28:09,128
And then slowly, mindfully,

697
00:28:09,128 –> 00:28:11,472
use the hands to press back up.

698
00:28:11,472 –> 00:28:13,121
Great, to come out of the posture,

699
00:28:13,121 –> 00:28:14,712
I’m gonna walk the palms forward.

700
00:28:14,712 –> 00:28:16,198
Press into the tops of the feet.

701
00:28:16,198 –> 00:28:17,185
This is super important.

702
00:28:17,185 –> 00:28:19,455
Keep the feet active always
to protect the knees,

703
00:28:19,455 –> 00:28:21,894
and we come back up.

704
00:28:21,894 –> 00:28:23,368
Beautiful.

705
00:28:23,368 –> 00:28:26,393
From here, I’m gonna swing
the legs to one side.

706
00:28:26,393 –> 00:28:28,367
Come back to seated,

707
00:28:28,367 –> 00:28:32,060
and this is where we all
meet up legs out long.

708
00:28:32,060 –> 00:28:34,172
And just feel, I can even see,

709
00:28:34,172 –> 00:28:37,539
just the blood rushing
to my feet, so awesome.

710
00:28:37,539 –> 00:28:40,583
So nice, soften,
maybe wiggle the toes.

711
00:28:40,583 –> 00:28:43,758
And then you know what
pose is next, Shavasana.

712
00:28:44,594 –> 00:28:46,550
So, if you’re short on time,

713
00:28:46,550 –> 00:28:49,254
just lay back for a couple breaths,

714
00:28:49,254 –> 00:28:52,255
giving thanks for your
body, and for this practice.

715
00:28:52,255 –> 00:28:54,021
And you should be proud of yourself

716
00:28:54,021 –> 00:28:57,540
for taking the time to tend to it

717
00:28:57,540 –> 00:28:58,783
as I like to say.

718
00:28:58,783 –> 00:29:01,045
If time allows, spend a
little more time here,

719
00:29:01,045 –> 00:29:02,995
just relaxing and letting go.

720
00:29:02,995 –> 00:29:06,327
Allowing the nutrients of
your practice to settle in.

721
00:29:06,327 –> 00:29:07,931
I’m gonna use my blanket here,

722
00:29:07,931 –> 00:29:09,313
allowing the head to spill off.

723
00:29:09,313 –> 00:29:10,207
Oh, so nice.

724
00:29:10,207 –> 00:29:12,051
And then just give it a big breath in.

725
00:29:12,051 –> 00:29:13,458
(inhaling)

726
00:29:13,458 –> 00:29:17,000
And a big breath out to relax the feet.

727
00:29:17,000 –> 00:29:19,174
And then travel up from your feet,

728
00:29:19,174 –> 00:29:20,510
doing a full body scan.

729
00:29:20,510 –> 00:29:24,408
Just softening and
letting go of any tension,

730
00:29:24,408 –> 00:29:26,083
any tightness.

731
00:29:28,967 –> 00:29:29,988
Life is good.

732
00:29:29,988 –> 00:29:31,842
(exhaling breath)

733
00:29:33,946 –> 00:29:35,168
Alright my sweet friends,

734
00:29:35,168 –> 00:29:37,825
if you’re in Shavasana,
you can stay there as long

735
00:29:37,825 –> 00:29:40,577
as humanly possible.

736
00:29:40,577 –> 00:29:42,481
Bookmark this video.

737
00:29:42,481 –> 00:29:45,023
Favorite it so you can
return to it easily.

738
00:29:45,023 –> 00:29:46,796
Share it with your friends, your family.

739
00:29:46,796 –> 00:29:49,921
I think we can all benefit
from more feet love,

740
00:29:49,921 –> 00:29:53,217
attention to the feet, so
that we can stay active

741
00:29:53,217 –> 00:29:56,144
and become more
active in our daily lives,

742
00:29:56,144 –> 00:29:58,626
so that we can be super
happy and super healthy.

743
00:29:58,626 –> 00:30:00,566
Subscribe to the channel
if you haven’t already.

744
00:30:00,566 –> 00:30:02,610
Questions and comments
are always welcome below,

745
00:30:02,610 –> 00:30:03,887
and we’ll see you next week.

746
00:30:03,887 –> 00:30:05,906
Free yoga videos every Wednesday.

747
00:30:05,906 –> 00:30:07,255
Take good care.

748
00:30:07,255 –> 00:30:08,605
Namaste.

749
00:30:08,605 –> 00:00:00,000
(bouncy, lively strumming
and drumming music)

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