What's up, everyone?
Welcome to Yoga with Adriene.
I almost had an accent there.
Yoga with Adriene.
I'm Adriene and today on The Foundations of Yoga
we are learning Parighasana or Gate Pose.
Actually, we're going to do a little two for one.
We're going to learn Gate Pose and we're also going to learn a counter
pose or a variation of Gate Pose which we do a lot in Reboot, the 29 Day
Yoga Experience.
If you're in the Reboot family then this will be a great foundation for
you.
If you're curious about Reboot, click something somewhere and join us.
It's a wonderful experience.
Gate Pose is great for stretching the side body.
It's great after travel.
It's wonderful for stimulating the abdominal organs.
Really great for the feet, the legs, and the hammies.
Just overall yummy spine health.
So let's check it out shall we?
Hop on the mat and let's learn Parighasana.
[music]
All righty, so today we're going to start on all fours.
Just take a second to check in with your center.
So we press away from the earth.
Wrists are underneath the shoulders.
Knees directly underneath the hips.
Then I'm just going to send a little friendly challenge out to you for you
to press on the tops of your feet.
Again, press into all ten knuckles and let the knees hover for five seconds here.
You might be like, "What?"
We're just checking in with the core here.
The center and integrating the muscles of the abdominal wall and also remembering
that the neck is an extension of the spine here.
One more second.
One.
Then we release.
Cool.
So remember that sensation and remember again, that we're going to
integrate the neck, extend through the crown of the head here as we build
gate pose.
So, I'm going to swing my left toes towards the left side of the mat here.
Right toes can follow naturally as I extend out.
I'm going to come out on to the outer edge of that foot here, so I'm
really finding an energetic connect here of the right foot.
I'm going to scoot up a little bit because I'm against the wall.
Then pressing through the outer edge of that back
leg.
Come onto the left fingertips if you need.
If you need more room here, you can come up onto a
block or a book here.
Come up onto the fingertips and then we're going to
take our right palm and we're going to give our right inner thigh a little
slap.
We do this to wake up this area of the body to engage this muscle.
You can see here that I have nice, bright energy in
the foot.
My whole leg is alive as I draw energy up and release the toes back
down.
Then I'm going to take this right hand.
I'm going to go from slapping my inner thigh...
Foundations of Yoga... to smearing my ribcage.
It's quite the descriptive video already.
Slap.
Smear.
Okay.
Take a deep breath in as you bring the right palm to the left ribcage
and I'm going to slowly just open up here, like I'm smearing.
Well you decide.
What are you going to smear on your ribcage today?
Notice again here, this mindfulness through the crown of the head.
We're extending through the crown.
I can release the palm down here releasing the
shoulder over the wrist or I can stay up on my block or fingertips.
Great.
Now I'm going to trace a line, the side body here, behind the ears as I
take a deep breath in and find that nice, long stretch.
I'm really reaching from the right fingertips all the way up out
through the outer edge of that foot.
The pelvis is going to want to come out here and that's all right.
We're going to breathe and lengthen the tailbone down, tucking the pelvis
gently.
Again, remembering the openness of the ribcage in the chest.
Take a couple of nice, long, smooth deep breaths
here.
If you're feeling too much tension in the neck here...
If you're rather new to the practice, you can experiment with letting it go
and then coming back to a mindfulness.
You can also keep the gaze down for now.
Nice, strong focus on the thumbnail and anywhere in between.
If you're rocking your gate pose already and you're here to just deepen the
practice, open your heart.
Draw the shoulder blades in and together and send your gaze up towards the right fingertips.
Feel that stretch in the sides again, pressing into the outer edge.
Tucking the pelvis.
One more breath here.
Then exhale.
We'll reach the right fingertips towards the back edge of your mat.
Come back up onto the fingertips here or your block
and we're going to use...
Remember that hovering cat, here.
We're going to use our center here.
Press into the top of that left foot and slowly
rise up.
We kind of have warrior arms here as we pull the pinkies back.
Take a deep breath in and a long exhale out.
Awesome.
Parighasana.
We're going to rotate the right toes up towards the sky and really dig into
that right heel.
Again, I'm not just lukey-flukey in this right leg, but
I'm finding a full body experience.
Kind of toning the quad here.
Great.
Take a deep breath in, extension through the crown and on an exhale, we're
going to slowly tip our teapots over and draw a line with the left
fingertips up and over.
We're not collapsing here on the right side body
here, but keeping that length.
Whoops.
Touched my mic, faux pas.
Keeping that length.
Careful not to, mindfulness, right?
Careful not to use the right palm to press down on that right knee.
That's just silly.
Again, notice here I'm not going for the perfect shape.
I'm really letting my body, kind of talk, talk
to me.
Talk to me... like lovers do.
Breathe.
I'm letting it unfold.
I'm pressing through that right heel.
The same smearing quality we had here.
In fact, you can repeat this on the other side.
We now open up and join that right ribcage under as we open up through
the left.
And we breathe.
Join the shoulder blades down the back.
Let's take two more breaths here my friends.
Breathing into the side body.
Lengthening through the back of the neck.
Awesome.
Then we connect navel to spine.
Sweep the left fingertips up and over.
Come back to your warrior two arms.
Take a deep breath in and exhale palms to the heart.
Awesome.
We're going to turn the right toes in.
Use a nice connection to your center as you slowly come back to all fours.
Yeah.
That's what's up.
Then you can immediately go onto the other side here, but
I'm going to turn because we're shooting this.
I should mention...
If you're like, "What, girlfriend?"
You could pad the knee.
You can use a blanket or a towel or you could double up on the mat.
Take care of that knee.
Okay.
Here we go.
Parighasana variation and Parighasana on the other side.
Coming into a table top position.
Let's just do the hovering cat again.
Just in case we didn't quite get it the first time or just
to connect and build strength in the abdominal wall.
We press into the tops of the feet and we hover.
This isn't a big lift you guys.
We keep the gaze straight down.
So you can look at the video here and then when you feel like you have it, take
your gaze straight down between your index fingers.
The shoulders, again, away from the ears.
Shoulder blades down towards the tail.
We draw the navel up to towards the spine and take one more deep
breath in.
And exhale.
That is enough of that.
Awesome.
Curl the left toes under.
Oh wait...
We have to do this first.
Sorry.
We're going to take right toes to the right side
of the mat.
Then we'll curl the left toes under and slide.
Coming onto the outer edge of that foot.
Again, drawing energy up through the arches.
Finding that back leg here.
Take your left palm and give that left inner thigh a
slap.
Come up onto the fingertips if you need to.
For me, foundations of yoga is about finding that method to the madness,
especially if you're brand new to yoga.
Here we get to take our time.
If you feel like you're doing this, wonderful.
You're in the right place.
This is why we have this playlist.
Because often in public classes, we just don't have the time to do this, which is interesting.
We're slapping that inner thigh.
We're smearing our honey, our jelly, this time taking the right rib cage up.
Opening up through the heart.
Remembering the neck here.
Drawing the shoulders down and away from the earlobes.
Then if we're ready, we'll slowly trace a line with the left fingertips
behind the ear and maybe release that right palm down as I find my stretch.
Again, the pelvis may have a tendency to tuck out here.
Tuck your tail in and down.
Press into your foundation.
That which is touching the earth.
We're not just collapsing into our bones here, but we're pressing out of
the top of that back foot and pressing into all of the knuckles of the
right hand.
Keeping that inner thigh charged as we breathe here.
Nice, long, beautiful line from the outer edge of that left foot, all the
way up through the right finger tips.
You can give them a little wiggle.
Take care of your experience here.
If you feel like you're holding or waiting, what do you have to do to cancel
that sensation?
Listen to your body.
Great.
Take one more breath in wherever you are.
Long exhale out.
Then slowly, we'll bring our awareness to the space
between the navel and the spine as we trace our left fingertips up.
Press in your foundation.
Nice and slow.
Connect to your center and we'll rise up like a phoenix.
Great.
Warrior two arms here.
Pull the pinkies back.
Loop the shoulders.
Open heart.
Strong.
So if you're feeling a little like, la-ta-da-da, again press
into the top of that back foot.
Right foot.
Then we'll slowly turn our left toes up towards the sky.
Left heel now pressing into the earth.
I'll reach it forward on an inhale.
On the exhale keep that extension through the left side body as you slide the
left palm down and trace a nice beautiful rainbow with your right fingertips
up and over.
Gate pose.
So a couple of tendencies again are that the booty is going to want to come
out.
So we're going to draw it in.
The lower belly is going to be kind of loose here.
We want to stay connected to our center by drawing our navel
in.
It is kind of stimulating the abdominal organs here too.
Lots of length in the side body.
The heart might collapse here.
If we're trying to tuck the pelvis and the heart is collapsed, we might
have a couple of pinches going on in that lower back.
So again, smear your butter all over your ribcage here and find
your gate pose.
Don't take it too seriously anyway.
Smile.
Breathe nice, long, smooth, deep breaths.
If you have practiced this posture before and you're just here to deepen
your practice, again you can play with your gaze taking your [inaudible
11:42] up or you might play with your balance and stability by softening
the eyelids and closing the eyes.
Let's take one more deep breath in and a long exhale out.
Great.
Drawing your navel to your spine.
Nice and slow, we press into our foundation as we reach the right fingertips
all the way back and come to warrior two arms again.
Take a deep breath in.
Open your chest and your heart.
Exhale, palms together at the heart.
Namaste.
Great.
Same thing.
Connecting to the center.
You can never be too mindful in these transitions.
It's just like any great piece of writing.
The transitions are everything.
I come from theater background, right.
Transitions are everything.
So just don't call a black out here.
Draw the navel towards the spine.
Enjoy the move all the way back to all fours.
Where we shall open the knees as wide as the mat and bring the two big toes
together.
Take a big, deep breath in as you rock the tailbone up towards
the sky.
Look forward.
Purrrrr.
That was a failed purr.
Let me try again.
Purrrrrrrrrrrr.
There we go.
Then send it back to extended child's pose.
Take a rest here and breathe.
Melt your heart to the earth.
Nice work my friends.
Okie-doke.
So that was Parighasana or Gate Pose.
If you're new to the practice this is a wonderful posture to return
to in order to build strength in the core, to increase stability,
balance.
This could be your gateway pose to a more prominent yoga practice.
Let us know how it goes.
After this video is over you might walk around and just notice how your
body feels.
Come back and comment below.
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Love you guys.
Have a wonderful rest of your day.
Namaste.