Power And Balance | 30-Minute Yoga Practice

Transcript

What's up, team? Welcome to Yoga with Adriene. I'm Adriene. Today
we have a Power and Balance yoga practice. So hop into something
comfy and let's get moving. All righty. Let's begin in a comfortable seat. Come on down to the ground. Take your time getting settled in here. But when you land, you land. We're landing together in this moment, we're going to invite our focus inward right away, and we're going to finish what we started
here. Just kidding.
Let's bring the palms together. But we are. We're going to journey all the way
to the end of this work up a little sweat, learn a little bit about where we are
today, building some strength, stamina, resilience and empowerment. Through this practice,
you can close your eyes. If you feel comfortable, bring the palms
together, relax your shoulders and start to tune into your breath. As you're ready, we'll begin to deepen the inhalation and extend the exhalation. Take your time. It is always a little tricky
to drop into the breath, but with more practice and regularity, you start to find that deep conscious rhythm of the breath with more ease. And this becomes a tool that you can pull out of your belt more often
whenever you need it. Become such a big part of my life, so of mind that I remind you guys of that. The work we do here on the mat is setting us up for our time off the mat. Take a couple more deep, full breaths here in and out. Slowly release the hands, begin to open the eyes
and let's come forward on to all fours, nice and easy, into tabletop position, spread the fingertips wide press
into the tops of the feet. Make sure your wrists are underneath
the shoulders and your knees underneath the hip points, setting yourself up
for greatness in all of these postures. So really, looking at your foundation,
building from the ground up, it's going to help us
in a lot of those balancing postures. Here we go. Drop the belly, open the chest,
look forward, breathe in, exhale. Gather the low abs as you round
through the spine, chin to chest, cat pose. Continue with your breath. Big fall inhalation, slow and complete exhalation pressing into your foundation,
starting to wake up the body. Nice. Now send the hips
all the way back towards the heels and actively reach, reach,
reach your fingertips forward. So you feel that stretch in the side body. You can relax the weight of the head down
if that feels good. Take a deep breath in and a long breath out and then slowly walking your hands
over to the right, letting your left hand
come on top of your right hand, perhaps here, feeling that deep stretch in the left side. Stay here for one more breath. Opportunity to really activate. Turn your tailbone towards the right side
of your mat. Deep in this stretch,
from the left shoulder girdle to the left, it. And then slowly release the hands. Come all the way. Take it to the other side, right
hand on top of the left, feeling that deep stretch in the right side body breathing deep. And maybe here, as you stay in one
last cycle of breath here, turning your tailbone towards the left. So it's a little rotation,
the tail to the left side of your mat. Lovely. Now walk the hands back to center. We're going to spread the fingertips. You're going to inhale. Come all the way up, curl the toes under. We're not going to down dog
those who'd curl the toes under
and just send the hips back. So just stretching through the fashion
of the feet here, also really great for we start balancing on our precious feet, then come all the way back up
and we're going to come into a plank pose. So lift one knee, then the other
starting to cultivate a little heat here, reaching the heels back, making sure that the hips aren't dropping
here or too high, like in downward facing dog, but trying to find
this connection to the midline, engaging the abs,
particularly the low abs here, breathing deep for here four, three, three, two and one, Hips up high and back downward. Dog, Turn the toes inward. Both toes turn inward. Breathe. And now toes all turn to the right. Heels to the left. Now come through center and switch toes
left heels. Three back and four feeling that stretch
through the side body, pressing into both palms evenly,
then come back to center. Bend your knees, inhale
to look forward and exhale to make your way to
the top will meet in a standing forward fold feet hip width apart. Take a second here to ground through
all four corners of the feet. Maybe you take a couple breaths
with the knees bent, really
relaxing the weight of the head over and slowly walk your fingertips to the right knees,
softly bent or generously bent, and then slowly walk the fingers, the hands to the left, and then will come back to center,
bend the knees, generously, bring the hands to your waist and route to raise your big breath. And on your exhale,
we stand all the way up. Preston in the soles of the feet lengthen through the crown of the head
as you stand here in mountain pose, draw the shoulder blades together
and pull the elbows back. So you really are
in this kind of proud pose with the heart. Lift it. Good. Then keep the chest lifted as you inhale. Fingertips
reach all the way up towards the sky. Exhale, wiggle
the fingertips, bend the knees and let's take it all the way down. Inhale halfway, lift palms on the shins
or the thighs Nice, long, beautiful neck. And exhale,
soften and fold right back inward. Plant the palms step the right foot back, Then the left foot back here in plank pose
once again. Now here in Plank,
we're going to turn the toes to one side heels to one side and then switch and switch and switch the whole
while we're trying to keep pressing through both palms equally. Do your best. Hello Obliques. We're here for three, pressing both palms evenly to and one slowly lower to the knees or lower
all the way to the belly with the knees lift it your choice,
then pressing of the tops of the feet, squeezing
elbows into the side body and inhale. Lift up for cobra. Good. Exhale. Soften and fold. Curl the toes under, press up to plank, then send the hips up high and back
downward facing dog From here. Inhale. Lift your right leg up high. Exhale right knee to right elbow. Shift forward. Inhale. Kick it all the way back up. Three legged dance. Exhale. Cross it over. Right knee to left elbow. Inhale, kick it up. Exhale knee to nose right through center,
squeeze and lift. And then step the right foot forward. Good. Pivot on the back foot and slowly we rise up to a warrior to front
knee is bent, taking up some space here So nice wide
stance back toes are turned in. We're connected to our center,
to the core muscles as we lengthen up
through the crown of the head. Good. From here, inhale and keep the front knee
bent. We're going to send the right fingertips
all the way up and then back. Reverse warrior. Inhale. And here, exhale. Cartwheel it all the way forward. Back to your low lunge. Step the left foot in halfway pyramid pose, pull the right hip crease back here. Breathe deep, finding lengthen the torso Fingertips can, of course,
come to blocks here, if that's helpful. You can challenge yourself
with a little more balance by wrapping the palms behind the Achilles
here, drawing the nose towards the knee. Maybe you take irreversible must stay our hands in prayer. Lots of options here. Breathing
deep, pulling that right hip crease back. And then from pyramid pose, we're going to lift the left heel,
inhale and exhale. Just let it hover for a second. Maybe you just let it hover for a second
or kick it up and then kick it all
the way back into your nice little lunge. This is where we'll meet. Good. Plant the palms, step
the right toes back, plank pose. Inhale the look Forward. Exhale. Lower all the way down. Inhale for Cobra. Exhale to soften. Curl the toes under. Inhale. And here, exhale. Press up, power up, plank pose and send the hips up high and back
downward. Facing dog, second side. Inhale. Lift the left leg up high. Exhale slow and with control. Shift it forward. Left knee to left elbow. Good. Inhale. Drop the right heel. Kick the left leg back. Exhale. Cross it over. Left knee to right elbow, slow and steady. Inhale. Send the left foot back. Exhale
round through center, squeeze and lift. And then step your left foot forward. Pivot on the back foot
and we rise up with control warrior to find your footing. Strong foundation here. Strong legs, head over heart, heart over pelvis. Beautiful. Now send the left fingertips
all the way up, Keep the front knee bent and then send the left fingertips back. Finding that side
body stretch here in reverse. Warrior Breathe, inhale and exhale slowly. Cartwheel it
all the way back to your lunge. Then then will step this back
foot up halfway for pyramid pose. Right toes are pointing towards the front
right corner of the mat. Were pulling the left
hip crease back here, finding a variation that suits you with the hands breathing deep and then lifting the right heel. Maybe just taking a couple of moments
here to lift off, even if it's just an inch off the ground. And we'll meet back at this low lunge. Take a deep breath in here. Exhale. Plant the palms, step
the left toes back, plank, pose, inhale in. Exhale slowly, lower
all the way down to the belly. Inhale. Lift up, Cobra. Exhale, soften and release. Curl the toes under press into the palms,
press all the way up plank, and then up high and back
downward facing dog inhale. If the right leg up high. Exhale right knee to right over. Inhale up high. Exhale. Cross it over, right knee to left elbow. Inhale, lift it up high. Exhale squeezing left to
right through center and step it forward. Good. Pivot on the back foot. We rise up, warrior to inhale. And here, exhale. Send the right fingertips up and back. Inhale. And here, exhale. Cartwheel it all the way forward. Back into your lunge. Step the back foot up pyramid pose, inhale to lengthen, exhale to fold. Lift the left heel. Inhale exhale. Connect to your center. Maybe lift the left leg a little higher. This time for half split. You can take the hands to the back
of the ankle, palms together at the heart space, working to try to keep the hips
level lifting from the left inner thigh. Good. Then fingertips come back
within the standing leg, shoot the left foot back, come back to your nice
low lunge left hand to the earth. Inhale right
fingertips to the sky for a twist, and then slowly release the right hands downs, right hand
down, step the right to back. Inhale in here. You can go belly to Cobra or chaturanga
to upward facing dog meeting spot is in downward facing dog Reconnect with your breath Inhale Lift the left leg up high exhale left knee to left elbow Inhale, Kick it up Exhale Cross it over
Left knee to right elbow. Inhale. Lift it up. Exhale. Need to know. Squeeze and lift. When then step it all the way up. Pivot on the back foot. We rise up Warrior to take a deep breath in here Exhale. Send it back
Fingertips reach reverse warrior Inhale in here
Exhale Cartwheel it all the way down and step that back foot in four Pyramid pose inhale to lengthen through the spine. Exhale the fold in. All right, here we go. Lifting the right heel. Inhale in. Connect to your core muscles. As you exhale, we lift up into our version
of half splits today, and your vision
could be with the big toe in the ground, then gently releasing your half splits, bending the knees, sending the right toes
all the way back right hand to the earth We inhale with the left fingertips up
high, big breath, big stretch. Exhale slowly release from here. You're going to step the back
foot up to meet the front. Back foot comes to meet the front. We're going to walk the feet wide and
the toes are going to spell off the edge. Here. Inhale and exhale. Bend the knees
as we come down into a malus and a squat heels don't have to be on the ground here. They can be lifted. Just check in. Take a deep breath here, then exhale. Press the feet into the ground. Feel the strength of your lower body
as you rise all the way up to standing. Good. Inhale and exhale are going
right back down nice and slow. Nice and slow. Nice and slow. Inhale and exhale
all the way up slow and steady. Feeling the strength,
the muscles in your legs. And one last time, all the way down. Beautiful From here, fingertips
come to the mat. Well, straighten
the legs, walk the feedback underneath you So either feet together
or hip width apart. Inhale halfway lift, exhale to soften and fold everything in hands
Come to the waistline. We bend the knees,
we ground through the feet, and we slowly rise back up to standing
open the chest. Open your heart. Release the fingertips down gently at your sides
mountain pose Lovely. All right, let's bring the feet together. Palms
come together at the heart space as well. Inhale and exhale. You're going to start to lift the right
heel, Shift your heart forward, and we're going to send the heart forward. Gaze forward as we reach the right
foot, right toes back, inhale and exhale. Think about grounding firmly
through your left foot to feel your left glute turn on
and you have options here. Your right foot can just come right back to the ground
for a reset or for a little challenge. You can bring your right knee
all the way in towards your chest. Here we go again, sending heart gaze forward, right toes back. And then on the exhale,
grounding through that left heel feeling that left glute turn on
and bringing the right foot to the ground or the right knee up towards your heart one more time. Slow and with control. And then we'll release. Take a second to shake it out
if you need to. And then let's take it to the other side left appeals, heart lifts to the thumbs. Inhale, exhale with control. We move the chess forward. We send the left toes back, breathe, inhale and exhale. Left foot comes to the ground
for a little touch base, a little reset, or we squeeze and lift
the left knee up towards the heart. Keep it going. Definitely focusing on the quality
of this movement, not the quantity. So slow it down. And after three or four slow ones, we'll meet back and mountain pose from mountain
inhale, reach the fingertips up high. Exhale
forward, fold all the way down, bend the knee, step or hop to plank pose. Now we're going to turn the toes all towards the left heels,
to the right press, into the right palm and then the left fingertips high vashi,
asana, side plank. You can stack the feet here
or you can bend the top knee and bring your left foot to the ground
for a little kickstand. Find your shape,
everyone lift your bottom. Hip up towards the sky. Open your heart. Breathe and then slow in with control best
you can. We're going to come through center
and then take it to the other side. Lifting that bottom hip slow and with control. Best you can all the way back to center. One final downward facing dog lift
the hips up high and back inhale. And here, as you exhale,
take a lion's breath, tongue out, then slowly lower to the knees, shift forward
into a half plank. You can lift the toes here
across the ankles, if you like, and breathing as we do this, this last little bit here,
going to look forward. So don't hold your breath. You're going to take some slow pushups
here. Half plank push ups, slow and steady, nice and slow. Four three two. And on one. Send the hips back, meet me in child's pose knees together or wide, hands forward or reaching back. take a deep breath in here. Feel the sensations in your body and then press into the palms. It's come back
up, swing the legs to one side. Any side, and come on to your back. As you come to lay down here,
go ahead and extend the legs out long. And we're going to take our hands
and either grip or grab the outer edges of your mat
or I like to take my hands underneath my hip points, my hips here
and I have butt and extend the legs at long here. Yep, we're going into some leg lifts, so connecting to the muscles of the lower
abdominal wall, but also really keeping this rib cage
from splaying out, hugging it. All right. Let's start with just one leg at a time. Reaching the right leg
all the way up. Deep breath in on the exhale navel just to the spine. And we switch, right
leg comes down, left leg comes. You can point or flex the feet, whatever feels good trying to keep the torso and the pelvis still as we move here, best you can stay here scissoring the legs
or we can start to do a double leg lift. So we'll bring the feet together. Really together. Slow and steady. They lower down. Stay connected to your core
as you lift up. If you're feeling this in the low back, go ahead and go back to the one legged
scissor. Moving slow and steady. So single leg or double leg, nice and slow. You got it. Let's do three more together. So we took a break. Come on back in. Now. Let's do a final three. There's two and last one. After your last one
had the knees into the chest, rock a little side to side and reach the hands to the inner arches
or the outer edges of the feet, or come into a happy baby
kicking the soles of the feet up towards the sky, lengthening the tailbone
towards the front edge of your mat. And you can find stillness here
and let your breath move. You only. Or you can find some soft, easy movement that feels good. When you're ready, release that. We're going to hug the right knee into
the chest, take a deep breath in, Exhale. Cross it over to the left side
of your mat. Supine twist. We can extend through the right arm.
Of course. Here,
close your eyes and take a nice deep. I love you. Breath in and out. Continuing to breathe deeply here and slowly will switch
and take it to the other side. Left knee hugs in as you're ready. Cross it
over, opening up through your left wing. Big breath and long breath out. Really soaking up these last moments here on the mat
with ourselves, with our practice, and even with each other across oceans, or at least descend the legs out long, take a nice full body stretch, inhale and exhale, just allowing the hands
to rest gently at your sides. Or maybe palms on the belly. Close down the eyelids, savasana, take a breath to land here and then let everything go. Beautiful work here today. Take a couple last quiet breaths here, and as you're ready, we'll start to invite some movement
back to the fingertips. The toes, the ankles. The wrists. The jaw. And then slowly palms can come together. Thumbs up to the third eye
where we'll take a final breath in here, all together as a community
all around the globe. Here we go. Big inhale in together and exhale to finish this class. Thanks everyone. Take good care. Namaste.