what's up everyone welcome to yoga with
Adriene today on the foundations of yoga
we're learning standing splits
so you've request that we start to carve
through the advanced postures this is
one of them but it's beginner friendly
as well because we're going to work it
from the ground up with lots of
integrity and lots of love so hop on
your mat and let's begin
well writing my friends so to get into
the posture day we're going to start on
all fours moving nice and slow making
sure that as we learn new postures and
return to the basics that were being
really mindful of how we get in and out
of things so that we can make sure that
it feels good so you might even sneak in
a little cat-cow here why not and then
when you're ready we'll lift the right
foot up and come into a nice low lunge
lifting the back leg you might keep it
down for a breath or two while you
stretch out your lower body connect to
your breath and whenever you're ready
keep that front knee stacked over the
front ankle as we reach the fingertips
up strong powerful pose here coming into
a high lunge and the reason we're coming
here is to really kind of connect to
strength power stability in the lower
body and keep this awareness in the
upper body of course too so we're
reaching up we're finding the strength
in the lower body and I'm also pulling
my right hip crease back making sure to
remember foundations of high lunge here
nice lengthening of the tailbone down
just paying attention to the sacrum here
inhale in here one more strong breath
and then exhale back to your low lunge
awesome now we're going to slowly hop
the left toes in a couple times you have
to do it all in one and then on a big
big exhale so take a deep breath in on a
big exhale we'll lift the back leg up so
we're going to build this in fact I'd
like to invite you to forget what you
know about the shape of standing split
so we know this big big thing see if you
can just keep it nice and low have
integrity and mindfulness as we build
this posture so I can actually do a
higher one but I'm going to keep it nice
and low and I encourage you to to even
if you think you can go higher keep a
soft bend in your standing leg
foundations of yoga pressing into all
four corners of the standing foot
fingertips on the mat long beautiful
neck here just to start so lots of
awareness in the shoulders we might
begin to feel a shake
so strengthening strengthening that
standing leg and really kind of
connecting to our core here and then I'm
going to slowly press out really slow so
bend your left knee and then slowly
press out awareness through all four
corners of that left foot flexing the
left foot and spreading the left toes
now everyone
energetically draw your right hip and
take maybe take your right thumb and
energetically pull your right hip up
here so we're kind of leveling the
buttocks here squaring the hips and
times we call it and I'm going to take
one more breath here and then on an
exhale I'm going to release back down
also come back to all fours sit back on
your heels and take a rest
how's one let's try to get in the same
side okay back to all fours find your
breath and then we'll step the right
foot up in your own time make your way
up to that high lunge for one swift
breath inhale in pull the right hip
crease back connect to the power of the
legs and on an exhale release then we'll
step the left toes up and on an exhale
press into the standing leg draw energy
up from the arch of that right foot this
time maybe the palms come to the mat and
I'd like to invite you to really tone
your left quadricep here so engage the
left quad as you press into your left
foot and again we go through our
checklist spreading awareness through
all four corners of the feet finding
length awareness in the neck and
shoulders this time we can allow the
crown of the head to draw down and we
pull the right hip crease back hug the
outer ribs in so nice awareness here in
the torso and we breathe tuck the chin
into the chest if you can or keep your
gaze down nice and strong great so we're
leveling the hips here and we're
focusing on sensation rather than shape
so we kind of blast through then we
never really get to a nice beautiful
standing split or at least we can't
evolve it kind of
stays that way so forget what you see in
the magazines and just focus on the
sensation here nice strong pulls one
more breath and then we use an exhale to
release awesome coming back through the
lung and then all fours feel free to sit
on the heels here or maybe this time you
rest in a Child's Pose
feel free to wiggle out the fingertips
rotate the wrists anything and
everything that feels good here lead and
I'll go hahaha
then we'll slowly come back up and we'll
try the same thing on the other side so
from all fours we step the left foot up
into our lunge curl the right toes under
come through that low lunge stretch it
out here for a couple breaths and then
when you are ready we'll inhale sweep
the fingertips up and overhead and just
connect to the power of the legs here so
I like to bend my right knee lengthen
the tailbone down pull the left hip
crease back so I'm really coming into
the power of the legs and already paying
attention to my sacrum here so that when
I come into the posture I can work to
keep that nice and flat nice and stable
inhale in wherever you are and use your
exhale to return back down and then
we'll step the right toes in once twice
three times the standing split just
kidding
inhale in exhale lift the right leg up
high so a couple of things I'll show you
on this side if you're watching or if
you can just listen to my voice here the
right hip wants to stack over the left
and so I'm going to draw my right toes
down towards the yoga mat and level out
the buttocks level out the hips pull the
left hip crease back and again we can
tone that right quad stay long in the
neck draw energy up from your standing
leg careful not to lock that standing
knee deep breath in here everybody and
then exhale back to your low lunge we're
just going to take our break here in the
lunge this time so one
breath in and a long breath out and then
we'll return to the high lunge so here
we go on a swift breath in common to
your power high lunge exhale straight to
standing split maybe you do it in one
step this time and maybe that's just
some where we head later other options
to head for are wrapping the arms around
the calf here maybe it's just one arm to
start maybe eventually we get both so
really working from the ground up though
adding things on with time and with
breath wherever you are take one more
breath in radiates energy throughout the
entire body make sure you're not
clenching in the neck and shoulders and
then we'll slowly release back to the
low lunge and we'll plant the palms and
step the left toes back to a downward
dog pedal it out walk the feet to the
center of the mat and then we'll slowly
roll it up nice work everyone deep
breath in as you rise up into Mountain
Pose and exhale shake it off alright my
friends awesome works that was the
basics of standing splits this is a
wonderful posture to return to you know
once a week or when you're doing your
home practice play time to see how
evolves and grows be patient be kind
really work on you know building these
poses from the ground up so you can have
a strong foundation to fly free I'll see
you next time free yoga videos every
Wednesday questions comments down below
I love
guys take good care