{"id":7513,"date":"2020-05-14T20:43:00","date_gmt":"2020-05-14T20:43:00","guid":{"rendered":"https:\/\/www.greatselfhelpvideos.com\/total-body-yoga-deep-stretch-yoga-with-adriene\/"},"modified":"2020-05-15T13:58:21","modified_gmt":"2020-05-15T13:58:21","slug":"total-body-yoga-deep-stretch-yoga-with-adriene","status":"publish","type":"post","link":"https:\/\/www.greatselfhelpvideos.com\/total-body-yoga-deep-stretch-yoga-with-adriene\/","title":{"rendered":"Total Body Yoga &#8211; Deep Stretch | Yoga With Adriene"},"content":{"rendered":"\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"video-container\"><iframe loading=\"lazy\" title=\"Total Body Yoga | Deep Stretch | Yoga With Adriene\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/GLy2rYHwUqY?feature=oembed&#038;wmode=opaque\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n<p>&#8211; What&#8217;s up everyone and<br>welcome to Yoga With Adriene. I&#8217;m Adriene and that&#8217;s Benji. And today we have <br>an awesome deep stretchtotal body yoga for you <br>so this is gonna be amazingif you&#8217;re wanting to increase<br>flexibility in your body. This is gonna be <br>really awesome if you&#8217;rewanting to stabilize the joints,<br>everybody needs that. And this is a really <br>great time to just reallybe with your breath, <br>focus on alignment,and balance out whatever it isyou got going on in your life. So hop into something <br>comfy and let&#8217;s get started. Alright my darling friends, <br>let&#8217;s begin on our backs. Come to lie down. And right away <br>when you get down there,go ahead and <br>take a deep breath in. And as you exhale hug <br>the knees into your chest. And again take a deep <br>breath in and as you breath ina little deeper a little <br>more conscious breath here,right from the start think of<br>your breath in, your inhale,as an expansion and <br>then think of your exhaleas a bit of a contraction, <br>navel drawing in. So there&#8217;s the cycle of breaththat we&#8217;re gonna play with todayfor our deep stretch practice. That is inhale expansion and<br>exhale contraction. I&#8217;m joined today by my <br>assistant, Benji, Guru Benji. Thank you so much <br>for being here Benji. Alright we&#8217;re just <br>taking a couple of full breathsto settle in, squeeze the<br>knees up towards your chest. Notice the <br>quality of air in the roomor wherever you&#8217;re practicing. And so we&#8217;ll work <br>today with the breathto create a full 360all encompassing experience,that includes not just the<br>body, not just the physical,but the mind as well <br>and also your heart space. So that&#8217;s how we get <br>the most out of this time,the most out of this practice. And then it&#8217;s also a very <br>generous act of self love. So on the surface <br>we have the stretchbut beyond that <br>there&#8217;s just so much more. Take one more big <br>breath in and then againthinking contraction on <br>the exhale we&#8217;re gonna peelthe nose up toward the knees. Now you may get nowhere near<br>your knees and that&#8217;s all good. We&#8217;re working to create a <br>little bit of spaciousnessthrough each <br>vertebrae of the spine. You&#8217;re also feeling a <br>nice support of the lower back. We&#8217;re starting to tap <br>into the muscles of our core. And you can stay here <br>squeezing the knees up and inor release the fingertips, <br>palms faced up,you&#8217;re gonna reach <br>them towards the front. Breathing deep here, make sure<br>you&#8217;re not clenching the faceor shoulders, nice and relaxed. Might start to welcome <br>a little bit of heat here. Take one more deep breath in. And one long breath out. And then slowly release head<br>and shoulders to the earth. Alright grab your right knee,send your left <br>leg all the way out. Let it hover <br>just above the earth. Squeeze your right <br>knee in towards your chest,and then open it up just a bitup towards your right shoulder. And then again right <br>knee towards your chestor your figurative heart space,and then over <br>towards your right shoulder,so you&#8217;re just kind of <br>creating a little compressionin the front of <br>your right hip crease. Great take one <br>more deep breath in. Exhale to release, <br>left heel to the earth. Now when you&#8217;re in these shapes,we&#8217;re not just <br>hanging out, holding, waiting,but especially today <br>with our deep stretchwe&#8217;re using the <br>breath to move it forward,a little deeper, <br>allow it to unfold. So think <br>expansion on the inhale. And a bit of <br>contraction as you breathe out. Now close your eyes <br>and go ahead and softenthrough the toes and the feet. And again big inhalation in. And nice long exhale out. Great one more here, <br>big breath in. And long breath out. Fabulous now again <br>activate your left foot,so press into your left heel,and activate your right foot,<br>press into your right heel. And this time you&#8217;re <br>gonna grab the right hand,or take the right <br>hand and you&#8217;re gonna grabthe inner arch <br>of your right foot. Now if that doesn&#8217;t quite,if your hand <br>doesn&#8217;t quite make it there,just grab the inner calf <br>muscle here, the inner leg,you can just grab here. Creating a little one <br>legged stirrup posture here,so here kick your <br>right foot up towards the skyand then anchor <br>your right shoulder down. If this is way way way <br>way way too much in the hips,just lift your left <br>knee and firmly plantyour left foot on the ground<br>for a little more stability. Breathing deep, inhale. And exhale. Opening up through that right<br>hamstring, big inhalation. And long exhale. One more time big inhale. And long breath out. Awesome now <br>take that right foot,we&#8217;re gonna cross it over <br>the top of the left thigh. So just crossing over,creating a little <br>figure four shape here,peek at me if you need to. And then press the <br>palms down into the earth,connect to your <br>core and slowly liftthe left leg up <br>high towards the sky. Now left leg does <br>not have to straighten,but both feet are <br>nice and active here. Inhale in, exhale lower it down. Inhale. Exhale, navel <br>draws in, lift it up. Now I&#8217;ll sync you up <br>with the breath, here we go. Inhale to lower. Exhale to lift. Inhale to lower. And exhale to lift, press the<br>palms into the earth firmly. One more time, inhale to lower. And exhale to lift. Awesome bend the left <br>knee, thread the needle,right fingertips go in <br>through the hole, interlace,and we&#8217;ll squeeze the legs up<br>towards the chest, the heart. Keep the feet active here and<br>now just nice full breaths,you got it. Start to let go <br>of the day thus far. Anything that you have <br>coming after this practiceor on the agenda,see if you can allow <br>the mind to be at ease,just give yourself permission<br>to be really present here,I know it&#8217;s tricky and tough<br>for someone to tell you that. But maybe it&#8217;s what you need. Just a little time and space,to stretch and <br>be with your breath. Alright releasing <br>left foot to the ground. And slowly taking <br>it to the other side. So what we&#8217;ll do is <br>we&#8217;ll start by liftingthe left knee in <br>towards the chest, squeeze,and send the <br>right leg out to hover. We start to tap into the muscles<br>of the abdominal wall here. Breathing deep. So if you&#8217;re a <br>beginner you&#8217;ll startto feel a little shake here. If you&#8217;ve been on <br>your mat for a whileplay with the subtle body,scoop the tail bone up, <br>draw the navel down,relax the shoulders,play with the natural <br>curvature of the spine,finding support from within. So there&#8217;s always so <br>much depth to play with here. Breathing deep. And then here we go, <br>if you haven&#8217;t already,start to draw <br>the left knee towardsthe left shoulder just a bit. This is a very small move here,and then in towards center. Again we&#8217;re creating <br>just a little massagein the front of <br>the right hip crease. We&#8217;re also challenging <br>our center of gravity. Gonna feel it in the <br>abductor here, oh yeah. Back and forth back and <br>forth with the left knee. And then take one <br>more deep breath in,bring your left knee <br>back in towards your center,so hug it in, and then exhale,slowly release the <br>right heel down to the earth. Alright left hand <br>comes to the left inner arch. Move nice and slow here,opening up through that hip. So left foot, sole of the<br>foot now goes towards the sky. You can bring the <br>right hand to the earthfor a little stability <br>or maybe on the frontof the right hip crease. We&#8217;re opening up left hamstring<br>up towards the heavens here. Strong bright energy through<br>the toes to protect the knee. And then I&#8217;m working again to<br>create a full body experience,not isolate experiences,so see if you can <br>relax your shoulders,see if you can let your ribcage<br>just be nice and heavy here,hips nice and heavy. And then reconnect with your<br>breath, find a new breath. Again if this is too much<br>you can bend the right knee,bring the sole of the <br>right foot to the groundfor a little stability. And then to <br>release nice and slow,take the hand away,cross the left ankle over <br>the top of the right thigh,so you&#8217;re opening <br>now left knee towardsthe bottom right <br>corner of your mat. Just take a <br>second to feel that out. If you&#8217;re super tight in <br>the hips all of this workalready has been <br>maybe a little bit intense,but all the more reason for<br>you to be here on your mat. And also the <br>reason that we&#8217;re startingnice and low to the <br>ground so that you&#8217;re nothaving to do a <br>bunch of weight bearingwork here in the beginning. Alright take a deep breath in,press your hands into the earth. You can also grab the <br>outer edges of the matif it was a little bit <br>hard for you last time. And inhale, lift <br>the legs all the way up. And then exhale <br>all the way down. Now let&#8217;s sync up <br>with the breath here,so big inhale at the bottom. Use the contraction to <br>lift back up and we flow. Inhale to lower. Exhale to lift. And eventually you <br>wanna try to slow this downso that you&#8217;re building strength<br>but just do your best hereso inhale to lower. Move in a rhythm that feels<br>good for you and exhale to lift. Tuck the chin. Try to keep length <br>from crown to tail hereso it&#8217;s just an awareness. Hug the lower ribs down and in. Use that <br>contraction of navel to spineto really lift the legs up<br>and hug the lower ribs down. If you&#8217;re <br>starting to sweat a littlehere or shake, awesome,beautiful, welcome that. It&#8217;s a sign of being <br>strong and alive, not weak. And then slowly <br>we&#8217;ll release, beautiful. Bend the right knee,sole of the right <br>foot comes to the ground,thread the needle,left fingertips are <br>gonna go through the hole here,hey yo and then <br>squeeze the lower bodyup towards the chin, the chest. Breathe, breathe, <br>close your eyes. And breathe nice <br>long smooth deep breaths. Maybe find some soft gentle<br>movement in the head, the neck. And then release, <br>awesome, nice and slow release,hug both knees into the chest. Inhale in, exhale, <br>take your lower body,your legs, your knees, <br>all the way over to the left. Open the arms super wide,and turn to look <br>past your right hand. Deep breath in. Exhale, navel draws down <br>to the core of the earth,knees come through center and<br>take it to the other side. Knees fall to the <br>right, big stretch here,and turn to look <br>past your left fingertips,recline twist, inhale in. And exhale back to center,cross the right <br>ankle over the left,grab the outer <br>edges of your feet. We&#8217;re just gonna <br>stretch the tops of the feetby pointing the toes here and<br>lifting the heels up, up, up. Big breath in. We&#8217;re also creating nice strongmuscles that hug <br>around the joints,so nice stable joints here, <br>kick, kick, kick, kick, kick,point the toes,and then release and <br>switch left ankle on top,grab the outer <br>edges of the feet,and again point the toes, <br>lift the heels,and kick the feet <br>up just a bit here,we&#8217;re getting a nice <br>stretch in the tops of the feet,the ankles, but <br>also creating stabilityaround the knees, the joints. Deep breath in. And exhale to release, awesome. Bring the feet to the ground,nice and easy turn to one side,and slowly press <br>your way up to a seat. Alright sit up nice <br>and tall, legs are crossed,ankles crossed, <br>going right into it. We&#8217;re gonna bring <br>the left elbow downto the earth here nice and slow. Hi Benji. Benji&#8217;s got some <br>zenned out vibes today. Left elbow to the ground. So you&#8217;re gonna feel <br>this in the right side body,the back body, the hip. If this is too much <br>then we&#8217;ll just liftthe hand up here and come here. Once you feel <br>like you have this,start to bring your <br>breath into the picture,and allow your right glute,your right booty to get <br>really, really heavy here. Then notice we&#8217;re <br>just hanging out hereand the neck lengthen <br>through the crown of the head. Then when you&#8217;re ready <br>take the right fingertipsbehind the right ear and inhale,reach, reach, reach <br>toward the left side. Big stretch here, inhale in,exhale right hand&#8217;s <br>gonna come right to the front. Beautiful then take it <br>all the way, thumb back,pinky forward, all the way back,<br>open through the chest,and then reach <br>towards the front. Then you keep this movement<br>going just a couple more times. Right thumb back, <br>reach to the side. And your fingertips forwards, <br>and right thumb back. And fingertips forwards. And one more time, this <br>time try to really revolve,or rotate your heart all <br>the way up towards the sky,maybe look up towards the sky, <br>big stretch, big breath. And then exhale to <br>release everything. Just take a second here, head<br>over heart, heart over pelvis. Close your eyes and <br>just evaluate how you feel. Left side of the torso <br>and right side of the torso. Alright and then <br>when you&#8217;re readytake the right elbow down. This is a great one <br>to kind of build focuson sensation over your shape. If you&#8217;re just in <br>extended side angle,there&#8217;s temptation <br>to just really getinto that posture <br>and nail the asana. So here we are focusing on<br>the sensation over the shape. The left sits bone is <br>gonna wanna come up here. So see if you can <br>anchor, anchor, anchor,through the <br>power of your breath,create more space to <br>get that left glute down. Right shoulders over <br>the right elbow here. And again if this is too much,if we need to tap into <br>some deeper fuller breaths,and have more <br>weeks of regular practicein order to get that elbow<br>down then let that be the caseand lift your right hand to<br>the earth and take your time. There are so many shapes in yogaand just so many <br>experiences that I havethat I just never <br>thought I would have. I never thought my body <br>would have that spaciousness. In fact people <br>ask me all the time,&#8221;Have you always been flexible?&#8221;And the answer is no way Jose. So use your breath here,<br>in fact feel the inhale,feel the skin of your <br>left lower back stretch. Also really really <br>good for the body here. Not just your <br>muscles lengthening,but so great for the kidneys. Make sure that you&#8217;re not<br>dropping your right shoulder,but keeping that <br>awareness through the crown. And then now after <br>you&#8217;ve taken a solid momentto evaluate, <br>to notice the sensationand to check in <br>with your breath,take your left <br>fingertips and bring themright behind your left ear. It&#8217;s more fun this way too. And then reach out to <br>the right, big stretch,big, big, big stretch. Keep the left glute <br>heavy so you&#8217;re activelyanchoring down through the<br>top of the left thigh bone. And then here we go, <br>left thumb pulls back, inhale. Exhale, just take <br>your arm right to center. So you&#8217;re reaching right out<br>in front, and then here we go. Smoothing your left palm on<br>an imaginary surface here,pull the left thumb back. And find your breath as <br>you bring it back to center,and now continue <br>this on your own. So good for the posture. You&#8217;re gonna feel so <br>awesome after this man. Pull the left <br>thumb back, breath in. And exhale, smoothing <br>your palm on imaginary surface,reach forward. Alright and then next time<br>you pull your left thumb back,really pull it back, wrap that<br>left shoulder blade around,open, revolve, <br>chest up towards the sky,maybe look up, claw <br>through your right fingertips,inhale, and exhale, come<br>back to center nice and slow. Head over heart, <br>heart over pelvis. Just take a second toevaluate, feel it out,relax your shoulders,lift up through <br>your chest to your heart. Great inhale in, exhale,make your way to <br>all fours nice and slow. Tabletop Position. Wrists underneath the shoulders,knees directly <br>underneath your hip points,press into the tops of the feet,and claw through <br>the fingertips, strong. Then imagine your front <br>body really lifting up hereto meet your back body. So lift everything <br>up towards the skyso we&#8217;re not <br>collapsing to the groundbut rather defying gravity<br>and lifting up with awarenessall the way to the ceiling. Then keep that awareness as<br>you inhale drop the belly,and open the chest. Exhale, navel to spine, <br>crown to the earth. Inhale, drop the belly, <br>open the chest,move with your breath, <br>exhale, rounding through. Inhale, open the chest. And exhale round through. Awesome inhale to <br>Tabletop Position,bring the two big toes together,bring the knees <br>as wide as the mat,and then send the <br>hips back nice and slow,reach the fingertips <br>actively towards the front edgeof the mat or in <br>my case towards Benji. And then inhale and then <br>exhale melt your heart down. As you melt your heart down,option here to <br>really lift the palms upand just press <br>into the fingertips,get a little deeper stretch. And once again listening <br>to the sound of your breath. Thinking about <br>expansion as you inhale. And contraction as you exhale. And if that doesn&#8217;t <br>work for you just think aboutgetting bigger and think <br>full breath on the inhale,and then think about <br>getting softer on the exhale. So bigger fuller on the inhale. And then softer almost <br>a surrender on the exhale. Great now walk the <br>hands off your yoga matand over to the <br>left, big stretch. Let the hips remain heavy here. Inhale, and <br>exhale chin to chest. Beautiful inhale lift the chin,walk it all the way <br>over towards the right side. Hips nice and heavy here,<br>inhale, reach, look forward,and exhale, draw <br>your chin to your chest. Awesome, slowly release, <br>come back to center,press into the tops of the feet<br>to come all the way back up. Walk the knees underneath <br>the hips and here we go,Downward Facing Dog, <br>nice and slow,so set your hands up <br>with a meticulous love,and then curl <br>your toes the same way. And when you&#8217;re ready <br>peel the tail all the way up. Pedal it out, feel <br>a nice deep stretchthrough the backs of the legs. And see if you <br>can really be present,I know it&#8217;s hard to hear the<br>sometimes, with the sensation. So perhaps close your <br>eyes in order to do that. Create spaciousness <br>in the shoulders. Whatever that means to you,maybe opening the <br>elbow creases towardsthe front of your yoga mat. Maybe you&#8217;re turning <br>the big toes in just a bit. Maybe letting go of something<br>that&#8217;s been bugging you. Awesome then when you&#8217;re ready<br>anchor the left heel down,and send the right leg out,and then slowly bring the right<br>knee all the way up and inas you step your right foot up, <br>lower your left knee down. Fingertips are on the <br>yoga mat and we just find softeasy movement here. Maybe walk that left knee back. Maybe not. Front knee over front ankle,start to open up through <br>the chest, breathing deep. Great then plant your left palm. You&#8217;re gonna open the right<br>toes out towards the rightedge of your mat and inhale,reach your right arm all <br>the way up towards the sky,big stretch here, <br>opening up through the chest. And then exhale <br>bring your right elbowall the way down to the earth,coming into a <br>lizard variation here. So if the <br>forearms don&#8217;t come downyou can stay on the palms. Right toes stay turned out,and then I like to press into<br>the top of my left foot hereso I can get a deeper stretch. Listen to the <br>sound of your breath. And then soften the <br>skin of the face here,notice where you might be<br>holding or clenching or griping. Maybe allow the head, <br>the neck to relax down. And slowly make your way back<br>up really, really, really slow,hands to the earth. <br>Awesome, nice work. We&#8217;re gonna keep the <br>right hand where it is,we&#8217;re gonna look <br>back to the left toes. We&#8217;re gonna lift <br>the hip points back up,excuse me, and then <br>slowly we&#8217;re gonna shift,so lift the hip <br>points up just to come back,and then lift <br>the left toes and seeif you can grab your <br>left foot with your left hand. If you&#8217;re good here, you <br>might continue the stretchby slowly sinking the hips<br>back all the way up forward. Okay, if this is too much maybe<br>you walk your right heel in. Another option is <br>to come against a walland bring your left <br>foot right to the wall,so you can kinda <br>work your way backand forth up to the wall. We need to do a wall series. Great, last but not least, <br>you might flip the handso that it comes <br>to the left arch hereand then just open up here,<br>open up through the chest,just an option, just trying<br>to give different variationsfor different folks. Breathing deep, <br>breathing deep, breathing deep. Notice the awareness I have<br>through my danda, crown to tail. So again a full body experience. We&#8217;ll slowly <br>release the left foot. Hands will come to the earth,<br>I&#8217;ll curl the toes under,lift the back knee. Send the right toes back, <br>take a deep breath in,Plank Pose, exhale, lower <br>all the way to your belly. Inhale, Cobra, press <br>into the tops of the feet,moving nice and slow, listen<br>to the sound of your breath. And exhale, release. Curl the toes under, press<br>back up to Tabletop Position,all fours and then Downward<br>Facing Dog, nice and slow. Enjoy the journey, <br>how you get there. Listen to your breath, start<br>to get a little weird here. Surprise yourself, <br>feel your fingertips reallypressing into the <br>earth, stretching. Go there, find a <br>little more depth. And then as you&#8217;re <br>ready anchor the right heeland send the left leg out. And then slowly bring <br>that left knee all the way inas you step the left foot up,<br>lower your right knee down. So just do a <br>little housekeeping,get your alignment,<br>find your breath,and slowly start to <br>open up through the chest. Walk the right knee back <br>if you need a little more. And squeeze the inner <br>thighs to the mid line. Now as you&#8217;re ready <br>right hand comes downand left toes open up towards<br>the left side of the mat. Big inhale, think expansion,so pull the left hip <br>crease back and open the leftfingertips towards the sky,again inhalation <br>means expansion,full, open, <br>big breath, big stretch. And then exhale, <br>bring your left,gotta bring your left hand over,so bring your left <br>elbow all the way in,all the way in, all <br>the way in and down. Elbows come to the ground, <br>forearms to the ground,if not maybe hands on the earth,or even fingertips <br>on the ground or block. You can open your <br>left foot out a little moreif it feels right in <br>your hip, breath deep. And then pressing into <br>the top of your right footfor a little stability here. Keeping the<br>shoulders full of awareness. So that just means <br>that we bring our attentionto our shoulders so <br>they&#8217;re no just clenching here. But again we&#8217;re thinking of<br>the body as one moving part. Finding that yoga, that union. That&#8217;s what <br>allows us to go deep. And then once you feel <br>like you&#8217;re situated here,for lack of better words,soften your gaze <br>or close your eyes,and maybe bow your head,relax the neck, and <br>breathe longer fuller breaths. Notice where your <br>thoughts go and noticehow you feel in your chest<br>and your heart and your belly,keeping the tension. We&#8217;ll slowly release, <br>take your time, come out. Left hand&#8217;s gonna <br>stay on the earth,we&#8217;re gonna bring the <br>hips up and back just a bit,so that we can safely <br>come to lift the right toes upand reach the <br>right fingertips back. Now you might not make <br>it and you might have topad the knee or <br>double up on the mat here,but I&#8217;m on the front here <br>and I&#8217;m just reaching back,just checking to <br>see if I can grab it,if not I&#8217;ll save <br>it for another day. Being up on a block <br>here on the left handdoes help give <br>you a little space. And then if you feel alright<br>here create a little stabilityby opening up through the chest,lengthening through the crown. Yogi&#8217;s choice to drop <br>the hips a little deeper. But listen to your <br>body and let your breathbe that constant barometer. So we revolved <br>the chest earlier,you might find that <br>opening bringing the right handto the inner arch <br>here, breathing deep. And then slowly <br>releasing, come back. Lift the back knee <br>up as you&#8217;re ready. And here we go, stepping <br>left toes back, Plank Pose. Create one nice long piece<br>from the crown to the tail,claw through the <br>fingertips, inhale. Exhale, lower all the <br>way down to the belly. Loop the shoulders, pull the<br>elbows back, big inhale, Cobra,and then exhale, release. Nice, press up to all fours. Bring the knees into <br>the center of your mat,and we&#8217;ll send it back balasana. Belly to the tops of the thighs. Fingertips all the way to <br>the back edge of your mat,rest your forehead on the earthand allow your shoulders <br>to get really heavy here. Awesome, slowly take <br>your time coming back up,bring the hands in front, <br>walk the knees out,and actually let&#8217;s <br>go ahead and turn to,come to the side of our mat,or rather longways on the mat. So your hands <br>will come off the matand your knees <br>will stay on the mat. And then you&#8217;re gonna <br>walk the knees out just a bit. Little bit wider than the hips,and you&#8217;re just gonna check<br>out how you&#8217;re feeling here. And then if you feel good <br>you&#8217;re gonna open the toesright to left and <br>we&#8217;re gonna slowly comeinto a little <br>froggy variation here. Maybe you come onto the elbows. And the breath is so <br>very, very, very important hereas you drop the <br>heels down to the earth. Then you can use a block or<br>pillow here for your foreheador your elbows if <br>you wanna do this,outside of this practice but<br>just breathing deep,we&#8217;re not gonna <br>be here for long,so breathe, breathe deep. Some people will be <br>able to go a lot deeper here,but just take your time. Notice what comes up. And then take the last <br>three, four, five breathsto go ahead and close <br>your eyes and allow the headand the neck to relax here. Keep the feet active please,just a little <br>energy in the toes. Lots of <br>awareness in the shoulders. Breathing deep. And then this is when you<br>wanna give up before it&#8217;s overso stick with it for one more<br>cycle of breath, you got it,you got it, you got it. Alright from your core <br>strength navel draws up,and that&#8217;s what brings <br>us out of it nice and slow,pressing into the palms, <br>walking the knees back. Alright curl the toes under <br>and for just a momentyou&#8217;re gonna send the <br>hips back on the heels,and you&#8217;re gonna use the palmsto walk up, up, up, <br>up, up the thighs. And you just knead the <br>top of your hip crease herejust a couple of times. Sweet, awesome, <br>we&#8217;re gonna come forward,you&#8217;re gonna walk <br>the right knee in front,you&#8217;re gonna <br>pick the left knee up,and you&#8217;re <br>gonna cross it around. So if this is new for you,<br>take your time, peek at me. We have the right <br>knee in front of the left. Then I&#8217;m gonna bring my <br>toes as wide as the mat,so you&#8217;ll come back to <br>face the front of your mat. And here we go sending the<br>hips back Gomukhasan, Cow Legs. So I love coming into <br>this shape from all fours,it helps me quite a <br>bit so give it a try,keep the toes active, <br>send the hips back. And then you can stay here,<br>fingertips reaching forward. You can also tuck the chin. Maybe you bring the <br>hands behind the back,clasp opposite elbows, <br>open the chest. Maybe hands come to the arches. So whatever variation <br>you&#8217;re choosing today,make sure you are syncing <br>up with your breath here. Give the thinking mind a <br>break now, and just breathe. Our practice is almost done, <br>you&#8217;re doing amazing. Bringing peace and <br>harmony to the bodybecause, well, you deserve it. To come out slowly <br>reach the fingertips forward,lift your center up in space,<br>send your heart forward. Then nice and easy we&#8217;ll<br>unravel, come back to all fours,reset, you can take a <br>Cat-Cow here if you like. And we&#8217;ll take it to the other<br>side whenever you&#8217;re readyby bringing the <br>left knee forward,lifting the right <br>knee up bringing it behind. And finding your Gomukhasan,<br>Cow Legs on the other side. So take it nice and slow, <br>keep the toes awake. Notice how this side <br>is perhaps very different. This is such a great <br>shape even though it canbe a little bit of a bugger,because if you do <br>a lot of activity,like you put a strong <br>load on your body a lot,like say you play a sport or<br>you do active strength trainingthen it&#8217;s great for you. But it&#8217;s also <br>great if you don&#8217;t,if you just sit <br>at a desk all day,and you&#8217;re wanting to bring<br>more activity in your life,this is just a win win for<br>me in my opinion, Gomukhasan. So get down low. And find the variation <br>on this side that works,that feels good for you today. And once again give <br>your thinking mind a break. Literally listen to <br>the sound of your breathand welcome peace and <br>harmony and spaciousnessto your body, to your mind. You deserve it. From your center, <br>so from your middle,so you&#8217;re not just pressing<br>your hands into the earth,but it&#8217;s coming <br>from a real place. Again, create a full body<br>experience, begin to roll up. And this time from <br>here unravel the legs,we&#8217;re gonna take <br>them nice and wide. So you might, depending on whereyou are in your <br>room or your space,or maybe you&#8217;re on the <br>beach, if you are, awesome. Just gonna take <br>the legs nice and wideand so you can <br>stay facing forwardor you can bring it to the side. And if you&#8217;re like me <br>I used to try to alwayslike prove something, <br>I&#8217;d like wanna showI could do the splits. Back up off just <br>a bit, back up off. And take the toes <br>up towards the sky,and the thigh <br>bones nice and heavy. And then fingertips will start<br>to come forward nice and slowkeeping the toes <br>up towards the skyand the thigh <br>bones nice and heavy. You&#8217;ll begin to come forwardand maybe you come onto <br>the forearms here, maybe not. Maybe in time you <br>come lower to the ground. I highly recommend listening<br>to the sound of your breathbut also finding soft easy<br>movement here that feels good. Just keep those <br>toes up towards the sky. Thigh bones nice and heavy and<br>you&#8217;ll be nice and safe here. Keep breathing <br>deep, eventually lettingthe crown of the head relax. And maybe even the <br>corners of the mouthbegin to lift a little bit here. This is our last stretch so,see if you can <br>really bring the yoga part. Listen to your body, listen<br>to your breath, your spirit. For me, deep <br>stretch is not just aboutoh the deep stretch the muscle,it&#8217;s about creating <br>depth in practice,waking up to the <br>experience that is your,body and breath synchronizing. Your nervous system,calming, slowing down. Everything. Take a second if you haven&#8217;t<br>already to close your eyes,and just witness the <br>unfolding as you breathe deep. Softening through the jaw,<br>relaxing through the shoulders. Finding a fullness and <br>expansion as you inhale,and a softness, a surrender,maybe the heart <br>melting down as you exhale. Notice how by just <br>sticking with it here,you already begin <br>to create more space. And if the mind is strong today,just know you&#8217;re not alone. That&#8217;s where you <br>are and that&#8217;s whatyou&#8217;re working your way through. Strong mind. Slowly bring your <br>awareness to the spacebetween your <br>navel and your spine,and from there begin to <br>slowly make your way back up. Awesome work, bring the <br>legs together nice and slow,and come to lie <br>flat on your back. Bring the feet as wide as your<br>yoga mat, and let the knees,so don&#8217;t hug your <br>knees up to the chest,but keep your <br>feet on the ground,we&#8217;re doing something <br>different than before. And allow your knees <br>to fall to the right,so you&#8217;re creating <br>like a 90 degree angle,or what feels like a 90 <br>degree angle with the legs. Breathing deep, let <br>your hands just rest gentlyon your belly or your ribs. And then windshield <br>wiper over to the left. Nice long smooth deep breaths. Go ahead and <br>bring it back to center. And send the legs <br>out long one at a time,arms out gently by your side. Snuggle the shoulder blades<br>underneath your heart space,your chest, and take the deepest<br>breath you&#8217;ve taken all dayall morning, noon or night,<br>whenever you&#8217;re practicing. Use your exhale to <br>relax the weight of your bodycompletely and <br>fully into the mat. And close your eyes. And see if you can soften<br>everything, relax everything. Take a second to <br>notice how you feel. You did awesome work today. Repeat this <br>practice regularly to witnessthe unfolding and <br>to grow your practice. So a lot of times <br>these heavy vinyasa classesneed the backup of a <br>nice in depth stretchy,slow breath <br>pranayama focus practice,so repeat this one regularly,stay here as long as you can,otherwise start to wiggle<br>the toes, wiggle the fingers. And bring the hands <br>together and we&#8217;ll bringthe thumbs right <br>up to the third eye. The light in me recognizes<br>and honors the light in you. From my heart and Benji&#8217;s heart,<br>to yours, namaste.<\/p>","protected":false},"excerpt":{"rendered":"<p>&#8211; What&#8217;s up everyone andwelcome to Yoga With Adriene. I&#8217;m Adriene and that&#8217;s Benji. 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