Judul : what does namaste mean in yoga
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what does namaste mean in yoga
- what's up everyone? welcome to yoga with adriene. i'm adriene, and today we have a greet the day yoga practice for you. this is gonna strengthenand open up the body,
what does namaste mean in yoga, leave ya feelin' good sothat you can set yourself up for greatness, and be the awesome, amazing human being that you area. so hop into something comfy
and let's get started. (lively strumming and drumming) alright, today we're going to begin in a nice, comfortable seat. take a second to just get settled in. and come into a place of stillness here, where you can close the eyes, trust me, trust the video,trust yourself, and just begin to check inwith how you're feeling today.
allow the hands to fallwherever they naturally do. and then when you're ready, slowly begin to find thisgentle lift in the heart. and sit up a little taller. again, close your eyes. relax your face, the skin of your face, the muscles of your face. and we'll begin by noticing the breath. take a moment to noticewhere your thoughts go.
and then take a moment to just check in with the four parts of the self. the physical body. how are you feeling in this moment? gently deepen the breath. (exhaling) and then check in with the mental. where's your mind at? do you have a little monkey mind today?
(inhaling and exhaling) and then check in withyour emotional body. how's your heart? what do you need from today's practice? and then finally, to just beopen to your spirit, your soul. how's your spiritual body doing? and then after you'vetaken a moment to check in, to tune in and acknowledge andaccept where you are today, gently bat the eyelashesopen, open your eyes,
and take the deepest breathyou've taken all day. big breath in. (inhaling) and big exhale out through the mouth. two more like that. big exhale, let something go. inhale. then big release here. awesome work.
draw the palms together. and gently bow the head to the heart. big stretch in the back of the neck here. draw the shoulder blades together. elbows down. so at the very least, you're getting a great stretch here. and if you like, you can go the next layer and just bow the mind intelligence
to the body intelligence here. head to heart. maybe set an intentionfor your practice today if you haven't already. think about why you rolled out the mat, and why you started the video. and then take a deep breath in. big exhale out through the mouth. now keep your breathgoing, but seal the lips.
big inhale in through the nose. and out through the nose. inhale, reach the arms allthe way up and overhead. then exhale, rain it down, fingertips at your sides. and now moving with the breath. inhale, fingertips reach up high. exhale, rain it down. inhale, reach up.
exhale, float the fingertips down. now keep it going here on your own time. see if you can begin tocultivate a little ujjayi breath. that's that darth vadery sound. darth vadery, that's a real world word. and play with the breath here. so it's a soft restrictionin the back of the throat, creating a little bit of heat. and also, it serves as a nice anchor
for the mind, the manas. (deep breathing) then one more. reaching up towards the sky. and exhale, fingertips to the mat. great, take a second hereto loop the shoulders now a couple times. big circles, warming up the joints. continuing to deepen the breath.
forward, up and back. sit up a little taller. find that lift in the heart. and then really, super fancy, advanced yoga move here already, you're just gonna liftthe corners of your mouth just slightly, just a hair. and then reverse it. just a little swimmer move
so you can go on full on swimmer or just moving the elbows. wakin' up the body. gettin' the juices flowin'. and then inhale, reach thefingertips up towards the sky, and exhale, big twist to the left. right palm on the left knee. sit up nice and tall. inhale, lift your heart.
and then exhale, gentlyturning to look past your left shoulder. and then inhale, back to center. big stretch. and to the right. left palm to right knee. roll it up. exhale, look past the right shoulder. don't crank, just gentle,easy movement here.
great, inhale, reach up. then we're gonna clap the palms together. don't be shy. jai namaste, the celebratory namaste. and then send it forward onto all fours. come into tabletop position. so you're gonna centeryourself on the mat. back the truck up if you need to. wrists underneath the shoulders.
knees directly underneath the hips. now pay atten-- oh, a little creaky floor action there. wow, haven't had that in a while. good ol' creaky floor. press away from your yoga mat. so if you're collapsing intothe shoulder joints now, see if you can grow a little bit taller. lift up through the spacebetween your shoulder blades.
so you're kind of domingthrough the upper back body. then press into the tops of the feet. and create length fromthe crown to the tail. i feel like i have bighorsey hair here today. get outta here, mane. mane. (laughing) tuck the chin, so yourgaze is straight down. so take a look at the video always,
and then make it your own. trust, use my voice to guide you. and listen to your breath. stay here, breathing strong, waking up the body. sending awareness through every toe tip and fingertip. toe tip. stay here or to test this awareness
and just this engagementfrom the crown to the tail, you might lift the knees, let them hover. five seconds here. draw the navel up towards the spine. we begin to wake up the core. and find length through the crown. so if your head is collapsed here, send the crown of the head towards the front edge of the mat.
great, gently releaseand cat-cow here we come. dropping the belly as you inhale, open the chest, open your heart. and then exhale, rounding through, hugging the lower ribs in. chin to chest. crown of the head releases down. and you're off. see if you can keep anawareness in the hands.
spread them super wide like starfish and awareness in the toes. so, where we send our focus is where the energy flows, right? the attentiveness. so working to expand that here by paying attention to the full body. so pay attention to thedetails in your practice today. i always like to say, "curiosityas an act of self love."
so exploring your body. really paying attention to the details. moving with your breath here. you might start to rebel. (clicking tongue) sending the hips left to right. just kind of veeringoff the railroad tracks. waking up the hips. creaky old floor, wassup?
creaky old floor has hisown hashtag on twitter now. i love it. it's the little things, right? find the joy. and then after a littlebit of movement here, you might curl the toes under and send the hips back. not to child's pose yet, but just a nice stretch for the feet here.
notice if your shouldersare creeping up to the ears. most of our shoulders dobecause they live here, so we're working to counter that by drawing the elbow creases forward, and just creating space betweenthe ears and the shoulders. breathing deep, sending some love, focus, awareness to the soles of the feet. great, and then come ontothe tops of the feet, and send it back, child's pose.
active arms here. so really reach the fingertips towards the front edge of the mat. keep that awareness that you just garnered in the shoulders, so just notice if they're kind of clenching, creating tension there. see if you can draw them down and away. big breath out.
maybe forehead releases to the mat. easing into our practice today. and nice and slow, almostas if you're moving through water, tug back onthe palms a little bit here, and lift your heart forward, and we're gonna come allthe way onto the belly. take your time getting there. nice and slow. so we're gonna bringthe feet together here.
zip the legs up tight, and then palms are gonna come underneath the shoulder blades. loop the shoulders. press down into the earth. pubic bone down towards your yoga mat, and then inhale, baby cobra, as you pull the elbows back and lift up. exhale, release.
press the tops of the feet down. inhale, tuck the chin into the chest. this time, roll it up. careful not to crank here. take your time. and one more, inhale. on this one, you might flip the palms just to make sure you'renot muscling through, and really letting the musclesof the back body wake up.
gently, kindly, and then find a release. cool, curl the toes under. lift the kneecaps. spike the heels. really reach the heelstowards the back. keep those elbows pulling back. big inhale to press up. big exhale, downward dog. take a second here to pedal it out.
maybe take your dog for a little walk. press away from your yoga mat, so if you're collapsing into your wrists, really find that hand-to-earth connection. clawing with the fingertips. and then how is your breath? continuing to wake up the feet. stretch the side body. shake the head a little yesand no if it feels right.
and then we'll slowly take it for a walk all the way up towardsthe front of the mat. negotiate your space. and eventually we'll meet, forward fold. feet hip width apart right at the top of your mat. when you arrive, find what feels good. bend the knees generously. grab the elbows.
rock gently side to side. continue to deepen the breath and press into all fourcorners of the feet. then when you're ready, release the arms, root down through the feet. tuck your chin into your chest and enjoy a nice, slow,roll up to mountain pose. and we rise up tall. pressing into the feet,
so rooting strongly rightaway to the earth here. and then drawing energyup through the mid line. so you can imagine this linefrom the base of the spine all the way up throughthe crown, rising up. if you're familiar with mula bandha, you might play with that here. just kind of engaging themuscles of the pelvic floor to find lift up through the front body. and then find a littlebalance by grounding
through the back body. shoulder blades coming together. big breaths here. and then when you're ready, inhale, soften through the knees, and reach the fingertips up high. big beach ball overhead here, so give yourself lotsof space here to start. again, rooting down through the feet
as you rise up through the spine. lift your heart. lift the crown of your head. and then again, giveyourself lots of space. inhale in. exhale, bring the thumbsnow to the center. hook them right over your head, wu-tang up here again. inhale, reach.
exhale, gentle tilt to the right. go ahead and bump your left hip out all the way to the left side of your mat. draw the right shoulder in, hug the lower ribs in. take one more breath. and then exhale gently through center. inhale, think up and overas you send it to the left, and bump the right hip out pastthe right edge of your mat.
draw the left shoulder in. inhale, lift the chin. and exhale, back to center. break free, inhale, reach. and exhale, forward fold. down you go nice and slow. great, on your next inhale, send it to a nice, flat back position, so palms on the tops of the thighs.
or palms on the tops of the shins or fingertips on the mat, so we have lots of different variations to play with here. big inhale to find length. remember the neck isa nice, long extension of the spine here, so if it's clenching, looking forward, or maybe it's sagging, hanging low.
see if you can soften your knees. find that containment in the torso, and create like a figureseven shape in the body as you pull the elbowsback wherever you are. then one more breath here. inhale, inflate. then exhale, soften and bow. careful not to grip in the toes. inhale, reach for the sky.
press into the earth, root to rise. reach up. exhale, hands to heart. namaste. hook the thumbs. exhale, tilt to the right. inhale, up to center. exhale, tilt to the left. exhale, break free andrain it all the way down,
forward fold. awesome, inhale. explore this halfway lift position. awaken the spine. your exhale takes you down. move with your breath. careful not to clench in the toes. spread the fingertips. root to rise.
soft knees. inhale, reach it up. exhale, take it left hip to left. tilt to the right. inhale to center. opposite side. long in the side body. inhale to center, smile. exhale, enjoy this moveas you rain it down.
inhale, halfway lift. flat back, your version. explore. and then exhale, soften and bow. great, fingertips are gonnacome on the mat and here i'm gonna just gentlywalk the feet together just a little bit closer. and then plant the palms, step the right toes back.
nice and rooted in the palms here. step the left toes back. so we're coming into the topof a push-up, plank pose. really strong here, wakingup the body nice and slow. if you ever need to loweryour knees, please do. we're really gonna givethe wrists some love today so careful not to collapse here. see if you can draw theshoulders down the back body. keep that awareness thatwe've been talking about
in the spine, crown to tail. so if you have to loweryour knees to do that, press away so that you're not putting all this undue pressure into your wrists. one more big breath here, you got it. then on your exhale, send itback, downward facing dog. press into the fleshy part between the index finger and thumb. hips up high, heart melts back.
great, then walk the two big toes together just to the center line. anchor down through the left heel and inhale, lift the right leg up high. keep the hips leveled. starting to work up a littlebit of heat in the body from the inside out. exhale, nose to knee. draw the navel up.
round through the spine. then step it up, nice, low lunge. lower the back knee, and take your time gettinginto these shapes today. so we're not here toreally come into the pose and then be in the pose. we're just moving in and out of shapes, which allows the body opportunity to open and strengthen, so take your time.
just kind of getting into the pose, there's really no point in that so feel your way through. and if that means moving at a slower tempo than i am, please do. so back knee is lowered. front knee is over front ankle. fingertips are light here so note if you're just crashinginto your fingertips here.
start to waken up throughyour center, your core. if it feels good, you mightwalk that left knee back just a hair, but only if it feels good. big breath in here. then with the back toes curled or the top of the foot rooted strong in the left foot there, we're gonna interlace the fingertips and slowly lift the heart,
press up through that front leg. lengthen the tailbone down here. draw the navel in, uddiyana bandha. also that mula bandha,lifting up once again. now you could stay here nice and tall or you can begin to sink a little deeper, but as you sink, especiallyif you're flexible and really bendy, see ifyou can really tug back through the top of that right thighbone.
pull the right hip crease back so that you are not harming your lower back body, butfinding strength and opening. right? so if we just come here, there's just a lot of pressure. there's no engagement. no support, so find support. couple more deep breaths here.
and then connect to your foundation. hug the inner thighs to the mid line. and reach the fingertipsall the way up and overhead. right hand grabs the left wrist here, and we squeeze the innerthighs to the mid line, almost a scissoringeffect, so we're drawing up from the pelvic floor, and wetake the left fingertips up and over to the right. big side body stretch.
lift your chin slightly. lift your heart, lengthen. big breath in, you got this. great, take the right hand to the arch of the right foot, so rightto the side of the arch of the right foot. and then we're gonnaslowly spin the left toes towards the left side of the mat. right side of the mat, excuse me,
and then open left fingertipsup towards the sky. whoa. if this is too much,you can be right elbow on the top of the right thigh. finding opening through your arms here. if you're here, press theright arm into the right leg, and squeeze the right leginto to the right arm. big breath. inhale, maybe you dial your gaze, look up.
and then exhale, rain it down. nice and easy, we comeinto a lizard pose here, so bring the left toes back, opening the hips. you can walk your righttoes out a little bit. and breathe here, strong breaths. so opening and strengthening today. using the breath to move parts of the body that your poses, yourshapes just simply cannot.
so deep breaths. if you want to take itdown a little further you can come into the forearms here, interlace the fingers. and if you're already like goin', rarin' to go today, you mightcurl the back toes under, and find that lift for a little more heat, a little strengthening. so we have lots of differentstages here to work with,
kramas, different stages. great, then if the back knee is lifted, go ahead and lower it. walk your right foot back to the center. allow your hands to frame your right foot, and then we'll plant the palms, curl the back toes under, and return to that topof a push-up plank pose. inhale, rock on the toes, front, back.
and the next time you're looking forward, hug the elbows into the side body, and slowly lower all the way down, belly to the mat. zip the legs up once again. press into the earth, inhale, cobra. exhale to release. curl the toes under. come back to all fours
or lift the knees, spike the heels, and inhale, come back to plank. so you have options. exhale, downward facing dog. (exhaling breath) awesome. one more big breath in here. and then exhale out through the mouth. walk the big toes together.
anchor the right heel to the earth, and inhale, lift the left leg up high. level the hips. draw the shoulders away from the ears. here we go. connect to your power. cultivate strength. bend the left knee. squeeze it up towards your nose.
hollow through the upper back body. and then step it up. pshuuueew. awesome, again, honor where you're at today. lower that back kneewhenever you're ready. so there's no rushing. breathing into the muscles that are tight. using the breath to stirand to move the energy
or the shakti in the body. moving throughout all those meridians. acknowledging that it's all connected. right, the mind and body. people are startin' to catch on i tell ya. the mind and the body doing a tango. front knee over front ankle here, so, notice where you're at, and then again, notice if you are crashing
onto your fingertips like i just was. see if you can beginto wake up your center. the middle, your core. wow, there's a little moth in here. alright, with the back toes curled under or flipped, so yogi's choice, just find a connection,a root in the back. wassup? we have a no kill policyhere, don't worry.
but wouldn't that be funny ifi was teaching a yoga video and i was like aughhhh! ok, you're like, "i'min a crescent lunge." interlace the fingertips, hugenergy through the mid line. so if you just kind ofcome into it really low, this is really pullin' on some muscles in a not so good way, not great. so cultivate your energy. hug muscle to bone,
and press all the way up. find that stabilization, and then we can begin to play. so for this shape, it's tuggingthe left thighbone back, left hip crease. use a blanket to pillowthe knee if you need to. you can also always double up on the mat. ã¢â„¢å¤ return to the breath ã¢â„¢å¤ keep making that terrible joke.
hug the lower ribs in. you might just stay here. or we'll reach the fingertipsforward, up, and back. remember that big beach ball overhead. find uddiyana bandha here, so draw the navel inward and upward. then left fingertips grab the right wrist. think up and over. keep your heart lifted as yousend it gently to the left.
big side body stretch here. strengthening, lifting upthrough the plumb line. inhale, lift the chin slightly. think upward facing dog in the torso. and then exhale, back to center. so left elbow's gonna come to the top of the left thigh here. or left palm in line withthe arch of the left foot. gently spin your righttoes to the left side
of your yoga mat now. big stretch here, big opening. so stay connected through your center as you open right fingertipsup towards the sky. if you have a block, sometimes it's nice to bring the earth up to you too. your body will tell you what it needs. you just need to listen. big breaths here, you got it.
again, we can also be here. exploring. lengthen tailbone down soif the pelvis is poking out, see if you can find your alignment again. head in line with the heart, in line with the pelvis or the tailbone. and then rain your right fingertips down. one of my best friendsjust name her baby rain, so every time i say that,
i kind of get a little tickled. so right toes are gonna come back. we come into our lizard poseor our lizard variation. it's going to feel different for everyone so it should lookdifferent for everyone too. so if yours doesn't look like mine, stay present in your body. so you might be here walking the left foot out a little bit.
maybe turning the left toes out a hair. or you might come onto the forearms. send your gaze down or slightly ahead. draw the shoulders away fromthe ears wherever you are, and if you'd like, youwant a little more heat, you can curl the back toes under and lift. if you're lifting that back leg, really reach the heel towardsthe back edge of the mat. and try to press intoyour pinky toe as well
so it's not dialing in, but really strong, again, that attention to detail. so big opening here, bigstrength is required. draw the navel in. you're doin' awesome. take two more breaths. beautiful, if the back knee is lifted, go ahead and lower it, and slowly we'll come out,
pressing into the palms. walkin' that left footback into the center. framing the left foot. and then we have a littlevinyasa coming up here so press into the palms, lift the back knee if you like. stepping back, plank. and then lower, belly tocobra like we did before, or this time, moving your gaze forward.
coming onto the tippy toes, and moving chaturangato upward facing dog. big breath in in cobra or up dog. and then big breath out asyou send the hips up high and back, down dog. inhale, lots of love in. exhale, lots of love out. inhale, look forward. on an exhale, hop, jump,or step to the top.
inhale, lift and lengthen. find that flat back position. lengthen through the crown of the head. and exhale, soften and bow. stretch through the fingertips. big stretch here. and exhale, hands to heart, namaste. hook the thumbs, wu-tang. inhale, lift the heart.
exhale, send it to the right. you know what i want to say here, right? wu-tang fans. i know you know. can't say it. can't say it on this show. not today. hope you went to both sides. rain it down, forward fold.
so have a little fun here. inhale, lift to lengthen. yoga is not so serious. it should be fun, an exploration, a celebration of your body. plant the palms. step the right toes back followed by the left. last one, so last vinyasa here.
you can skip it, sendit straight to down dog. or move belly to cobra or chaturanga to upward facing dog. just stirring up the energy. making sure all the juices are flowin'. we'll meet in downward facing dog. and we'll drop the left heel and inhale, lift the right leg high. and then step it up, nice warrior one
as you pivot on the back foot and tuck the chin into the chest, maybe you roll up into this warrior one so you keep nice, strong legs. now really press through the knife edge of that back foot. keep the left inner thigh engaged. inhale, reaching all the way up. then exhale, taking thatside body stretch again.
grab the left wrist upand over to the right. exhale, warrior two. now we're gonna pause hereand connect to the breath. pull the pinkies back. find a nice, wide stance. inhale in deeply. exhale completely. stick with it. great, and then nothin' fancy here.
we're just gonna reachthe right fingertips up. find a big stretch here. straighten through that right leg. and then bend the right knee and send it all the wayback down, beautiful. step it back to downward facing dog. drop the right heel. inhale, lift the left leg up high. we're almost there so stick with it.
stay focused. step it up. make your way to warrior one so you pivot on the back foot. front knee over front ankle, and we roll it up, strong legs. pull the left hip crease back. lengthen tailbone down. and exhale, side body stretch to the left.
doesn't have to be a big move, right? sensation over shape. great. and then we open up warrior two. should feel good. now the body might bekind of trembling here, waking up, that's the energy moving. that's what we want. we don't want to be stagnant.
we want to be alive and well, so take a couple solid breaths here. you might quietly saythe mantra to yourself. i am strong or i am supported here as you inhale in deeply. and exhale, completelypress into the outer edge find stability. and then see if you can marry a little bit of softness, a littleease with the effort.
one more big breath here. great, and then nothin'fancy, nice and slow, reach the left fingertips up. straighten through the left leg. and then soften through the left knee and rain it down. one last downward dog. you got this. hips up high.
heart melts back. stay here for three breaths. and then slowly lower to the knees. we'll send it back, child's pose. fingertips swim around and back towards the toes. take a rest. listen to the sound of your breath. allow the shoulders to grow heavy.
breathe into your belly. and then just find a little softness in the fingertips here. soften your forehead. maybe part the lips a little. you might take notice of any sounds outside where you are ormaybe inside where you are. any children or pets crawling around or just the birds outside.
take a moment here tohonor and acknowledge and appreciate yourself for rolling out the mattoday, for showin' up. then press into the tops of the feet so that your calves kind of activate. they do a little jump here and engage. and slowly we'll roll up, tucking the chin into the chest. use your fingertips to protect the knees
and the joints, and slowlyslide onto your side. say that five times fast. slide onto your side. send the legs out nice and long. so go ahead and remove the fleshy part. remove? move the fleshy part ofthe buttocks to the side if it feels good, just so you have a nice place to root down.
and then inhale, sit up nice and tall, fingertips are gonnareach up and overhead. then think up and overas if you're holding that big beach ball andtaking it over to pass to an imaginary friend. paschimottanasana. softening through the kneesor deep bend in the knees, whatever feels good. eventually we round the head down.
so see if you can keep a little awareness in the shoulders here my friends. and you can work to straighten the legs, allowing the hands to rest wherever they gently do. so if you're not ready to clasp the heels or the feet, then you know, right, what's the mantra? be here now.
be in the moment. accept where you are today. and breathe deep. i feel like that isactually way more valuable than coming into anysort of pose or shape, mastering any asana. take one more super lovingbreath here, you got it. and then slowly release. we'll come to lie flat on the back.
takin' your time getting there. so knees are gonna comeup to the sky here, and we're gonna walk the heels up towards the hips for a bridge pose. palms pressing into the earth or you can grab theouter edge of your mat. go ahead and snuggle your shoulder blades underneath your heart space just a little and then squeeze theinner thighs together.
so imagine maybe a block here in between the inner thighs. press into all four corners of the feet just like you did in mountain pose, and when you're ready, slowly lifting the hips up. imagine sending your sitting bones towards the backs of the knees, forward rather than up.
then if you want you caninterlace the fingertips behind the tail, breatheinto your sweet belly. i like to think of mybelly as a buddha belly in this posture. so keep your gaze straight up and breathe into your buddha belly. lift your chest towards your chin, and then lift your chin towards the sky. should feel really great in the neck.
chest to the chin. and chin towards the sky. then slowly release the fingertips. plant the palms back on the earth, and release back down nice and slow. when the hips and the bum land, press off the toes, give yourself a great big bear hug. now we have options here.
we're gonna head into shavasana or you might rock and roll up to a seated meditation pose. if you want to spenda couple quiet moments sitting in sukhasana. i'll guide us intoshavasana, the corpse pose, but know that this mightbe a great practice to lead you to a couplemoments of quiet meditation in a cross-legged position.
i think of everything, right? extend the legs out long ifyou're headed to shavasana. if you're rockin' androllin' up to seated, namaste, we love you, i love you. thanks for sharing your practice. take the arms out. maybe snuggle theshoulder blades underneath the heart space if you'reheaded into corpse pose. and then wherever you are,
literally wherever you are practicing this around the globe, let's take a big, collective group breath in. here we go, big inhalein through the nose. and big exhale, out through the mouth. close your eyes, andallow the body to relax. allow the breath to soften, and return to its natural rhythm. its natural flow.
thank you so much for sharing your time and your energy with me, and the yoga with adriene community. i encourage you to take the mantra, find what feels good off your mat. and i hope you have an awesome day. take good care.
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