Welcome to yoga with Adrian .
I'm Adrian and we're in the park today with a gentle yoga sequence for you .
This practice is great if you just have a little bit of time and you want to , you know , have a little bit of yoga , go a long way .
There's no V flows in this sky .
So it's pretty good on the wrist and it's really great for beginners who are growing their practice and want to spend a little more time on the foundations and kind of low to the ground , building our practice from the ground up , right ?
Embrace the sights and sounds of the park with me today and let's get started .
All right .
So today we're going to begin in a nice comfortable cross legged position , feel free to lift your hips up high on a blanket , a block , a pillow and the , the the way to kind of spot if you want to do that is if you feel like your back , your spine is kind of pulling you back and you need a little lift in the hip so you can sit up nice and tall and allow the legs to fall down So just kind of take a second again , no rush today .
Nice , gentle practice to observe what's going on in the lower body , how it's connected to the lower back body and then allow that information to travel up beyond her .
So take your time and then when you arrive , go ahead and find a gentle lift in the heart center in the chest , opening up through the front body here lifting .
Then on your next breath , take a big breath in and inhale .
We're gonna loop the shoulders forward , up and back .
Nice big circle and again , inhale , reach the shoulders forward and up and back .
And then one more time , big circle on the shoulders , then allow the hands to rest gently wherever they naturally lie , close your eyes .
Trust , I begin to deepen your breath .
Notice your breath .
If you're familiar with the , maybe you play a little bit with that here , maybe you just finally take the deepest breath you've taken in all day .
A nice cleansing , exhale out through the mouth .
Perhaps a couple more here .
I'm just taking in how you feel in this moment .
I'm taking around taking in my surroundings .
There's a light drizzle , there's all this , this hubbub around me .
So just take in where you are now , literally begin to deepen the breath , bringing some fresh oxygen , fresh flow into your body and expanding your awareness .
Listening to the sounds , noticing the quality of air in the room , we'll take one more breath here and we'll begin to drop the chin to the chest , keep the shoulders drawing back just stretching through the back of the head .
I'm gonna bring the hands gently to the , on the back of the neck .
The Atlas you can interlace and then I'm not gonna pull or tug .
I'm just going to have a , a fun little dance with gravity today .
So chin to chest , letting the weight of the arms gently melt down .
Breathing deep , one more breath here , then roll up tall through the spine lengthen through the neck as you lift the head and we're just gonna stretch the fingers high up towards the sky .
Big big stretch here , spread your fingertips , reach , reach , reach , take a deep breath in and then exhale , bend the elbows , slide back , bend here as you lift your heart ground down through the tops of the thighs .
Thumbs go back , pinkies forward , big breath , thin big breath out sends you to all fours .
Awesome move nice and slow .
Enjoy each transition in and out of things this time is for you .
So enjoy your practice .
Spread the palm super wide knees underneath the hip points , wrist directly underneath the shoulders .
So again , no rush .
Take your time .
And then when you arrive , we're just going to shift the hips a little left and right , just checking it out .
Noticing if the toes are coming in or splaying out .
See if you can find two parallel lines here , toes pointing straight back .
Mhm It smells like incense .
There must be something naturally out here that smells good .
Then we'll bring the hips back to center .
Everyone bend your elbows and then press away from your yoga mat as you find length through the neck .
So you can take a second to look at the video .
Of course .
And then when you feel like you get your bearings , send your gaze straight down .
Remembering that the neck is a nice long extension of the spine .
Deep breaths here .
Super important to breathe .
It's not easy but nice conscious breaths .
It's why we're here and it's what supports the practice .
So gentle rocks now , front to back , just stretching through the arms .
Noticing if you're really heavy on your hands , if you can find that resistance pressing away from your yoga mat , creating a nice long line from the crown of the head to the tip of the tail cool , then keep the knees where they are , bring the right hand to the center and inhale left fingertips up towards the sky .
Now , you might not make it all the way here at first .
In fact , you might be here even here depending on the tightness in the body .
So just be where you are here today .
Meet your edge as you inhale , exhale , release , inhale , open , moving with the breath , exhale release , maybe left fingertips come underneath and we're in hell , Auburn exhale release .
And one more time .
You got it .
Inhale , press away from your yoga mat .
Grow nice and tall long in the neck and exhale release .
Great switch left hand to the center line again .
Super important not to collapse here .
Keep that length , that space , that broadness in the upper body .
And when you're ready , inhale , reach the right arm up to see how far you can go on this side and then exhale release in hell .
Exhale , keep it going .
Inhale nice awareness through the fingertips here .
Notice if the toes again are coming in or splaying out .
Nice conscious foot , inhale , lift , open , exhale , soften back to center .
Let's do one more .
Inhale , lift , stretch , lengthen , exhale , release , awesome puppy posture .
Adrian's all time favorite .
Drop the elbows right underneath the shoulders , find this tilt in the pelvis that feels so good to do in public place .
Free yourself , press into the base of the palms here and then without bringing the knees in or out , I'm going to walk them back , nice straight line .
So I create kind of a slip and slide in the spine here , I rock the pelvis up towards the sky and maybe the forehead comes to the mat .
Three nice long , full deep breaths here .
My friends stretching through the shoulders , finding space length in the side body .
And again , this beautiful tilt in the pelvis find what feels good here .
One more deep breath you got it then press into all 10 knuckles begin to look forward .
Nice and slow .
My friends .
Nice and easy .
I'm going to come onto the belly .
Oh , yeah .
Great toes .
Still pointing straight out .
Conscious footing , press into the tops of the feet , press into the pubic bone and let's grow tall from here .
Sphinx pose .
So , take a second to just notice the bones press in all 10 knuckles and as if you were trying to tear your yoga mat in half left to right .
Really engage foundation now , don't stop there .
Keep breathing nice long , smooth , deep breaths .
If you notice that you're clinching in the brows or in the jaw soften , find a sense of calm here as you engage , pressing into the elbows again , pressing into the pubic bone , just a little advanced tip here is just careful notice if you're clinching in your buttocks , see if you can soften through the buttocks while still engaging the earth .
A couple more breaths here , I invite you to close your eyes .
See this beautiful line from the crown of the head to the tip of the tail bone .
Arms are working hard here .
Yes , but we're engaged alignment .
Great , beautiful one more breath and we use the exhale to release everything .
Oh yeah , palms underneath the shoulders , we curl the toes under , we press back up to all fours , walk the knees underneath the hip points , find your alignment again .
How fast can we get there ?
So we're not rushing , but we are bringing our attention always to the foundation working from the ground up so that when we're in the pose , we can find what feels good and feel alive .
Cat cow .
Here we go .
Chin to chest nail draws up , press near your foundation , then inhale , drop the belly stretching through the front body .
Heart radiates forward , exhale , curling up through the tail bone , traveling up the spine to the crown of the head has to release and then inhaling opposite direction .
All right , I invite you to close your eyes here .
Trust a couple more .
Moving with your breath .
We'll come back to center .
Everyone walk the palm slightly forward , draw the shoulders away from the ears , curl the toes under and then send the hips up high , downward facing dog begin to peddle through the , the feet stretch through the legs , press into all 10 knuckles firmly , especially the index finger and thumb .
Not going to be here long .
Breathe deep .
You got it .
Your first inversion of the day or maybe of your whole life .
Keep breathing and then we'll come back to all fours .
Sit back on the heels and flip the palms up .
Take a rest , find a lift in the heart .
If the knee sitting on the knees is not available to you , just go side saddle and just letting the blood flow opposite direction , sticking with your breath today .
Awesome , then we'll come back to all fours .
Feel free to give a little rotating of the wrists here .
If that feels good , then I'm going to send my right leg out long when I arrive , turn the toes down , work at squaring the hips .
This is something we do a lot in our practice , especially these kind of flowy practices .
So here's a nice low place to practice squaring the hips , dropping the right butt cheek in line with the left press away from your yoga mat .
One more breath , we'll slowly hug the right knee all the way up and in for a lunch .
Take your time getting there .
No rush .
Left knee stays on the earth .
Today , we press into the top of the left foot and we become light on the fingertips .
So you might widen your stance a little here .
You might pull the right hip crease back , stack front knee over that front ankle and then everyone inhale , lift your heart , exhale , plant the palms come back to all fours and we're going to switch , sending the left toes out .
Same thing here .
Work on leveling that left but notice what's going on in your palms .
Are you collapsing all your weight into the right palm ?
Can we shift to the left ?
Find that hugging of the lower ribs up and then we'll send left knee up and in to our lunch .
Stay on the right knee here .
Find your alignment , lots of mindfulness of the fingertips and toes today .
Find your breath as you stretch and lengthen up through the crown light on the fingertips here will take one more breath .
Then plant the palms .
We're going to step the left toes back , lift the left knee , lift the right knee , come to a plank position .
Press away from your yoga mat here .
Don't panic .
Spike your heels towards the back edge .
Create one nice long line from the crown of the head all the way to the , to the heels .
So we might play with that by walking the two big toes together .
One more breath .
Here , you got it .
Then exhale , lower the knees , send the hips , back , child's pose .
We can swim the fingertips all the way around to the back age of the mat and take a rest .
Enjoy again , that little relationship with gravity here as the shoulders round forward , we breathe into the back body , just do your best life conscious breaths .
Then slowly we will reach the fingertips towards the front , slowly lift the head , the heart , the shoulders all the way back up to all fours .
Walk the knees out underneath the hip points once again and we'll spread the fingertips super wide , curl the toes under and lift up downward , facing dog , deep breath in long breath out , man .
It smells so good out here .
DB long breath out .
Then we'll slowly lower back to the knees .
So if you're new to the practice and you want to play with strengthening the wrist and stuff .
We have a lot of options here .
Of course , we have the fists , we have fists and thumbs .
But really guys , the main thing is just awareness .
You might be rolling on the outer edges of your hands here .
See if you can press into the index finger and thumb and then just notice what's going on in the shoulders , it's all connected .
So if you're collapsing all your weight in here , it's going to start hurting the wrist .
So lift your heart , create space between the ears and shoulders .
Let's keep going .
Inhale right toes out , level the hips , deep breath in exhale , squeeze the right knee all the way up and in towards your heart , step it up into your lunch .
This time , we're gonna turn the right toes out just a little bit and come up onto the left fingertips .
If you want a little more , this is supposed to be a gentle practice .
But if you want a little more , you can lift that back knee and maybe just lift it for a breath or two to experiment .
Here we go .
I'm gonna open up through the right fingertips .
Breath , breath , breath , keep breathing here .
See if you can create a slide back veel lift in the heart here , lift your chin , inhale , exhale back to center , slowly sending the hips back , maybe walking the right heel and just a hair .
Nice runner stretch here , flex the right toes up towards the sky , not going to be here long .
So take one more deep breath in , exhale , bowel nose towards the knee and then we'll roll through the right foot .
Come back to all fours .
So find your table top position , deep breath in long breath out .
Inhale , send the left toes out level .
The hips work to play here .
Just notice where your weight is going , hug the lower ribs in , Then we'll squeeze the left knee up and in towards the heart .
Step it up into your lunch .
The same thing here , maybe you lift that back foot just for a hair .
Maybe not , don't lift your back foot , your left back knee and then here we go , coming on to the right fingertips this time just so I'm not crashing in , but just to help us work on that and then maybe turning the left toes out as I inhale , open left fingertips towards the sky .
So there's an option here to play to lift the chin to find a little backend here .
Do your best stick with your breath .
Inhale in .
Use an exhale to bring it back to center , walk the left heel in and we'll send the hips back , flexing left toes up towards the sky .
Inhale fine length , exhale , nose to knee , inhale , rolling through the foot .
Everyone plant the palms .
Left knee comes back to meet the right .
We walk the knees together , we tuck the pelvis in we come to a little half plank here as you inhale , gaze forward , exhale , lower all the way on to the belly .
Release the feet down , inhale cobra , exhale , release , curl the toeses under , lifts up extended child's poses , time , knees nice and wide .
Heart melts to the earth .
Close your eyes .
Think about why you showed up on your mat today and slowly we'll press into the fingertips .
Come back to all fours , walk the knees to center side , saddle legs to one side .
Come on to your seat .
Nice cross legged position here , right hand to left knee , left fingertips behind , inhale , lift and lengthen , exhale , twist , careful not to muscle through anything here .
Keep it nice and soft and easy .
Inhale , lift and lengthen moving with the breath , exhale , twist , close your eyes for one last breath cycle here and then we'll do the same thing on the other side .
Left palm to right knee , right fingertips behind three breaths in your own time .
Maybe you close your eyes already here .
Inhaling as you lift up through the center channel and exhaling using that exhale to twist , gently , release back to center and we're gonna come to lie flat on our backs and then inhale , reach the arms all the way up an overhead full body stretch here .
Last leg of our practice here make it count .
Stick with your breath one more .
Inhaling , maybe press into the heels and then exhale , hug the knees into the chest one at a time , wrap the arms around the shins tail bone scoops up and the lower back becomes super flush with the mash .
It feel really good .
Nice and supportive pine twist .
Inhaling , squeezing right knee up and in towards your heart .
Send the left leg out long .
Enjoy the stretch here for one big breath and then use your exhale .
Take it over into the twist .
Right leg , goes to the left and we open right arm to the right .
You can hook the right foot here behind the left thigh .
Breathe deeply .
My friends .
Mhm So good for the body .
And one more breath , use your exhale to come back to center .
Squeeze the right knee in and then we switch left knee up , right leg out , connect to your breath .
Inhale , exhale , guiding the left knee over towards the right opening up through the left arm here .
Breathe nice long smoothie breaths , nourishing the systems failing the lungs as you inhale in and then use the exhale to come back to center .
Nice and easy sole of the left foot to the ground .
We're gonna lift the right knee sole of the right foot to the ground .
I'm going to walk my heels in towards my fingertips here and then gently crawl the shoulder blades kind of shimming them underneath the chest , press into the palms firmly , inhale , begin to slowly lift the hip points up .
This is your back bend for today .
Just experimenting , it could stay nice and low , coming into bridge as we press into all four corners of the feet .
Toes stay pointing forward , little bit of energy between the thighs .
Ew , and then we slowly continue the journey up .
Breathe deep here .
Sit bones reaching energetically towards the backs of the knees .
Last but not least my friends , we lift the chest and then we lift the chin again , lift the chest and lift the chin one more breath .
Lift the chest , lift the chin and then slow controlled movement as we release everything back down .
Everyone happy baby .
As we reach towards the outer edges of the feet , you can also grab the big toes here or the end of your pantaloons .
Take a second soles of the feet , go up towards the sky , close your eyes .
Imagine yourself as a baby , right ?
We've all been there , little child like energy .
Just notice how it makes you feel , find a nice deep breath here , find any movement that feels good .
Whether it's straightening one leg out , you bring one heel in or maybe just gently rocking side to side .
Then we'll gently release , keep the soles of the feet , reaching together , knees wide .
So about a in here , lower back lifts up and the hands come to rest gently on the rib cage .
Close your eyes again .
A little dance with gravity here , opens the hips and you use your breath to , well , I was gonna say to nurture but to energize , to fill with gratitude , you use your breath to serve you to calm you , to focus you .
So we'll end today with uh some conscious breath .
Maybe you practice belly breathing , inhaling belly uh lips , navel rises , exhale , it falls .
Maybe you just honor and listen to the natural rhythm of your breath today that natural ebb and flow , close the eyes soften through the jaw , relax the mantra .
I like to share here and then I like to practice is allow release and let go .
So you can say that quietly to yourself here , allow release and let go .
Mhm And gently open up through the arms , palms up towards the sky .
Gently slide the right leg out long followed by the left .
Take a second here to windshield wiper , the toes a little back and forth , back and forth .
Then we'll take one final breath in together , inhale , exhale , let it out through the mouth .
If time allows , stay here for a couple minutes and if you have to boogie , just take one final moment here to give thanks for your body and your breath , for your practice .
Thanks for showing up today .
Lots of love and I must .