Practice English Speaking&Listening with: Third Chakra Yoga - Show Your Gold

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- What's up everyone?

Welcome to Yoga With Adriene.

I am Adriene, and today on the channel

we have a very special special practice.

I'm super excited to share this with you

because it's for a great cause,

and I mean it from the bottom of my heart.

I'm so honored to be a part of this campaign

with St. Jude Children's Research Hospital

to raise awareness for childhood cancer awareness month.

In our yoga practice it's all about raising awareness,

raising awareness, and tending to the selves

so that we can tend to others.

So I thought in an effort to be a part of this

#ShowYourGold campaign and include

you in on this campaign and hopefully spread the word

about childhood and cancer awareness month,

we would all get on the mat and work on this area

of the body, the third chakra,

that's associated with the color yellow or gold

as I'm calling it.

And I've put on a couple of gold pieces today,

real gold.

This is all real gold.

Gold tooth.

So that's why we're getting on the mat today

for a little Show Your Gold yoga.

So hop on the mat for a good cause,

open your mind, open your heart,

and let's get started.

(relaxing music)

All right, so we're going to begin on our backs today.

Take a second to stretch out

and just get settled in.

Any movement you wanna make here,

maybe reaching the arms up and over your head,

maybe pointing and flexing the feet,

rotating the wrists, anything that feels good.

Just kind of settling into the moment here,

dropping into the moment

so that you can enjoy your practice.

Maybe inhale and then exhale,

let go of the day thus far.

And inhale

and exhale, let go of what's to come,

your to-do list and just kind of

settle into this moment here.

And when you're ready we're gonna bring the hands

to the area that we're gonna be focusing on today,

so one hand is gonna come just below the belly button

or the navel.

And then the other hand will come just above.

So essentially we have one hand on the lower belly

and one hand just above, right below the rib cage here,

in the solar plexus.

Spread your palms wide and then take a deep breath in

and exhale, relax your legs, your ankles,

your shoulders, your elbows down.

So if you're caught here go ahead

and relax everything down.

Then on your next breath in see if you can

breathe into your hands,

whatever that means to you.

Because we're working with the chakra today

and kind of stimulating the energetic body

there might be some things that I say that may

confuse you or throw you off especially

if you're new to the practice.

I encourage you to not get too caught up

in your mind and just see what you can do

with my prompts.

So the first one that we'll play with

is breathing into your hands

or sending breath to your belly.

So again you might think, "What does it mean

"to send breath to my belly?"

And so just explore that, whatever that means to you.

If you're familiar with belly breathing

or diaphragmatic breathing then you might

begin that now.

I'm just gonna begin to send some breath

to this area of the body where the third

chakra points lie.

So perhaps as you inhale you fill the lungs,

the abdominal wall kind of expands here

and perhaps you hold at the top.

So as you can see really stretching

that area of the body, maybe pausing at the top

and then using the exhale to release

with control.

So when you feel like you understand

what we're doing here, go ahead and turn

your gaze up towards the ceiling or the sky

and maybe even close your eyes.

We're just gonna play a little bit

with some belly breathing here again,

breathing into this area of the body

that we're going to stretch and stimulate

and strengthen and balance today.

At the very least you get a few, nice, long

smooth deep breaths

to calm your nerves,

to relax into the moment

and to help you choose

to enjoy your time with yourself

to make the most of your time on the mat

and to work in an empowering way.

This is the perfect practice,

or this would be the perfect sequence of poses

to really gift yourself with the sense of

connect to your inner power and

that unique divine power that's unique to you.

That is what this chakra is all about,

balancing your personal power

so that you can be confident

and so that you can be in a place

where you can help others and encourage that

in the world.

So just take a couple of more full belly breaths,

just playing and experimenting here,

even if you only get one good one.

And then we'll gently release one hand down

followed by the other,

and then we'll slide one leg up

followed by the other and we'll take a second here

to just wrap the arms around the shin,

so you know what to do here,

and rock a little side to side.

Little lower, the back of the body I love here

is you maybe draw circles with the knees or, again,

just rock a little side to side.

Find what feels good here

and then when you're satisfied

slide the hands to the backs of the legs

and we're gonna begin to rock and roll

front to back.

So even here we're gonna begin to activate

a little awareness which will then turn into

a lot of awareness in this area

of the third chakra.

From the solar plexus down below the navel.

There's a big conversation about where specifically that is.

I'll talk more about that on the blog,

but we're gonna just work with this area here.

So even from this place you can draw

the navel to the spine kind of activate

this area of the body and then begin your rock and roll.

Connect to a little playful energy here if you can,

try not to take it too seriously

as we rock front and back.

And then just notice if you've grown

soft in this area,

see if you can kind of activate it

by hugging muscle to bone,

and then of course finding your breath.

And then do one more.

And then when you rise up, lift up through your heart,

bring the soles of the feet together,

and the knees wide and we're gonna come to

a cobbler's pose.

Baddha konasana.

This is a little reflexology moment.

This is also a little bonus to your yoga practice here

where we're gonna take the thumbs

right to the arches of the feet.

And this is the pressure point that's associated

with this third chakra that we're playing with today,

so we massage this area of the foot

and we stimulate the third chakra energy

and its principles.

And at the very least you just get a nice little

stimulation in the feet,

little foot massage.

And then when you feel satisfied bring the hands

to the ankles and sit up nice and tall here.

Draw the shoulders away from the ears

as you lift your heart,

take a deep breath in and a long breath out.


We're gonna take the ankles now and cross them,

nice cross-legged position here.

We call this sukhasana.

As we sit up nice and tall, palms on the tops of the knees.

Breathe in and breathe out.

Great, see if you can stack

your head over your heart

and your heart over your pelvis here.

We'll lengthen through the crown of the head

and lift up through the center channel.

So there's this energetic lift.

It's more than just sit up tall.

It's this kind of feeling the body with awareness

and energy.

This upward movement or this kind of intention.

And then find places where you can also

ground and anchor, maybe in the elbows,

the shoulder blades, the tops of the thighs.

Now we're gonna move and groove

with a little spinal flex here,

and also stimulate this third chakra.

So what we're gonna do is move in a circle,

inhaling as you smear the heart forward.

And then we'll draw the chin to the chest

as you move around and back,

draw the navel to the spine and exhale

as you come through the center.

Again, inhale, coming forward.

And exhale, chin to chest as you come around

and back.

Now to really make the most of this you're gonna,

again, anchor some awareness in the space

between kind of the navel and the spine

and then the surrounding areas there,

so you might even try to move from that place in your body.

There's this image of the old fashioned

coffee grinder, moving around and round,

if you know what an old fashioned coffee grinder looks like

that might help you, as you really kind of move

from that place.

Also super awesome for the digestive organs here,

move with your breathe.

When you feel like you've had enough

reverse your circle and begin to,

maybe stretch through the elbows

and the shoulders and the neck.

See the beautiful thing about a home practice too

is you can kind of own it a little more maybe

than you would in public,

so find what feels good here,

get a little freaky.

And then we'll come back to the center.

Once again returning to head over heart,

heart over pelvis alignment.

Then join your palms together

and sit up nice and tall.

If you like to just set a quick intention

for the rest of your practice,

maybe connecting to

the deeper meaning here,

maybe why rolled out your mat today.

Then take a deep breath in.

Use your exhale to bow your head to your heart,

that mind intelligence to the body intelligence

to the heart.

And then we'll slowly come on to all fours.

So take your time getting there.

When you do spread your hands wide

like a starfish.

Wrist underneath the shoulders,

knees directly underneath the hip points.

Then inhale, and as you exhale press away from

your yoga mat, hollow thorough the upper back body,

and lift your knees, let them hover.

Now we're engaging the abdominal wall here, strong.

You might feel a little heat,

you might begin to shake,

just a couple of seconds more, use your breath,

find that fire in your belly, my friends.

And then just gently release the knees to the ground,

curl the toes under and send it up

to downward facing dog.

When you arrive, paddle the feet,

find what feels good to hear as you bend the knees,

one and then the other.

Then we'll go for a nice, slow walk up towards

the middle of your mat and then take a forward fold,

feet hip-width apart, grab the elbows,

rock a little side to side, you know what to do here.

I can see through my gold here.

It's fun.

Bend the knees as generous as you need to here,

keep breathing deep.

Then we're gonna slowly roll it up.

Pressing into the feet,

drawing energy up through the legs,

stacking the spine and then eventually

lifting up through the sternum.

Take a second to just get settled in

so you might draw circles with the nose,

if you have a creak in your neck,

you might move the shoulders one way

and then the other.

And then when you feel satisfied

send the fingertips behind interlaced,

draw the knuckles down and away with soft knees

and begin to open up through the chest,

kind of butterflying open through the front body,

but keeping the tailbone nice and heavy here,

so we're not here but here topped,

head over heart, heart over pelvis.

Then find your breath, begin to cultivate

a deeper breath here, you got it.

Maybe it's ujjayi breath,

maybe it's just some audible breath

to anchor your focus in.

Then slowly carve a line with your nose to look up,

and then exhale, break free of everything

and take it all the way down

to your forward fold.

Great inhale halfway lift,

nice flat back position here.

And then exhale bow, a little sun salutation.

So we're gonna step or hop the feet back to plank,

you got it.

Nice and strong.

And then lower all the way to the belly.

You got it.

Inhale, press in your foundation as you lift up

and open your heart.

And then exhale, float it down,

curl the toes under, press back up to that push up,

strong as you hug the lower ribs in,

then send it to downward facing dog.


Now anchor through the left heel,

inhale, slide the right leg up high,

and exhale squeeze the right knee in

towards your heart.


Little fire in the belly there.

As you step your right foot up

and we'll come into a nice, low lunge.

So feel free to lower that back knee, stretch it out,

and then moving to our first warrior pose.

We're gonna slowly lift the back knee up

and spiral on that back foot.

So as you pivot on the back foot

really pay attention to pressing

into that outer edge nice and strong,

then charge your left inner thigh

and keep the front knee bent

as you slowly rise up strong like a warrior.

So I wanna keep the front body lifted here,

wanna engage this area of the body

by dropping the tail down.

And for me it helps to widen the stance

a little bit here so I can find that power,

that lift here that feels

not forced but strong and lifted.

So if you're kind of forcing yourself forward

then you might look at your foundation

and see what you can do to find

this yummy lifted feeling up through the torso.

Then maybe the hands stay on the waistline here

or maybe we reach them all the way up warrior one.

Bend deeply in that front knee

and maybe give yourself a nice, wide stance here

as you inhale in.

Then exhale, relax the shoulders down.

One more breath here, you got it.

Inhale in.

And exhale.


Pivot on the back foot, come to a nice, high lunge,

just one breath here, you got it.

So the back heel, lift it now, inhale in.

Exhale, rain it down.

So awesome everyone.

Plant the palms, slide the right toes back,

back to that strong plank where we engage

the abdominal wall.

You might rock front, your might rock back,

then you can lower all the way to the belly

and lift up cobra or chaturanga to upward facing dog,

move with your breath,

and then exhale to downward facing dog.

Big breath in.

Big breath out.

This time drop the right heel

and lift the left leg up high.

Inhale in and then exhale, squeeze the left knee up

and in towards the heart.

Step your left side up into your lunge

and then just take a couple of seconds here

to lower that back knee and stretch it out,

so you might rock a little front,

rock a little back.

Just notice what's going on in the lower body.

And then when you feel satisfied

lift that back knee, pivot on the back foot,

find your warrior one on the other side.

Again, stay connected, grounded to the earth,

charge through the outer edge of that back foot.

Engage your right inner thigh

and then we can bring the hands to the waist here,

opening up through the front body,

sinking into that front knee

or we can reach the arms up full warrior one.

Coming into your power here.

Breathe deeply.

One more breath.


Then lift your heart so that you can pivot

on your back foot.

Right heels now lifted as you come to high lunge

for one breath.

Strong pose here.

Squeeze the inner thighs into the midline

and then exhale, release.

Awesome work everyone.

So we're gonna rock the back foot

up to meet the front from here.

If you wanna add a little vinyasa there, you can.

We'll meet in forward fold.

Take deep breaths.

Then on your next inhale halfway width,

and exhale bow.

Inhale, sweep the arms all the way up

and over head and exhale, hands to heart.


So we're gonna come to a nice, wide stance here.

Little standing wide-legged forward-fold.

So two big toes turn in,

we stand up nice and tall,

engage the legs.

So draw energy up through the knee caps here

so you can kind of engage your quads.

Sounds so fancy, "engage quads".

Then fix your gold, just kidding.

Then we'll inhale, send the fingertips out,

left to right.

Another option will be to keep the hands

on the waistline, so that's always a nice, grounding

place where can open up through this

area of the body, and breathe deep.

And then slowly we'll begin to tilt

keeping the heart open here

that stretch through the front body.

Just come halfway, see if you can create

a flat back position here.

This is tough.

Breathe deeply.

Welcome that heat, that tapas,

and then exhale with control, my friends,

slowly release down.


We're gonna bring the left palm

to the center line here.

Press away from the yoga mat.

As you inhale send the right fingertips up.

Big breath in and then exhale back to center.

Right hand replaces the left,

and the same thing on the other side.

Left fingertips reach towards the sky,

shoulders draw away from the ears,

take a deep breath in,

and then exhale back to center.

Also the hands come left to right once again,

or to the waistline, and we use the power of the legs

to slowly come back up, leading with the heart.


More warriors, here we go.

Right toes turn out,

left toes turn in just a hair,

about 45 degrees.

And we're going for this 90 degree bend in the front leg

but eventually it may not happen today right.

So being in the moment, staying present,

and listening to your body and where it's at today.

So come to a nice, strong foundation

for warrior two.

And then bring one hand to your lower belly

and one hand to your lower back.

Ground through the back body

as you lift through the front body

breathe deeply and then send the fingertips

out left to right.

Strong focus here.

Connecting to that inner power,

that unique energy that's just totally yours,

some people call it attitude that you bring to the mat.

Then we'll find a different flavor, a different rasa

if you will as we reach the right fingertips forward,

flip the palm and then send it all the way

up and back.

The left fingertip's gonna travel to the

front of the right hip crease,

and we come into a little peaceful warrior here.

Big breath in.

Back to warrior two on an exhale.


Straighten through that front leg.

We're gonna turn the right toes in

and take it to the other side,

left toes out.

Then find strong footing here,

one hand to belly, one hand to back.

Think upward current through the front body

and grounding through the back body.

Stay curious in the legs.

So if you're an experienced yogi

you might enjoy slowing things down here

and just kind of carving through and

looking at the poses in a new light,

finding strength, inviting all those intrinsic

muscles along for the ride.

Get the picture.

When you're ready send the fingertips

out left to right.

Find your focus.

Remember your intention as you draw

your shoulders away and lift your heart up.

Big breath in.

Big breath out.

Big breath in.

Reach the left fingertips forward

as you flip the palm,

then draw big rainbows.

You sink into your front and then you send it back,

peaceful warrior.

Maybe the right hand comes to the top

of the left hip crease here.

Just having a little fun.

Inhale in and then exhale back

to virabhadrasana two.

Warrior two.

Strong here, don't give up, stick with it.

Then we'll straighten through the left leg,

turn both toes in once again,

and hands come to rest on the waistline,

catch your breath, observe your breath.

Notice how you feel.

So one final challenging warrior.

I encourage you, you should go at it

with just kind of a sense of humor,

and openness.

We're going into warrior three.

So I'm gonna come in to warrior one here.

Right toes point forward.

I'm gonna swivel the left foot around and back.

So find your footing, find your foundation,

and we'll come to warrior one once again,

nice and strong.

Strong in the lower body, upper body nice and open,

lifted through the front body

and grounding through the back body.

You got it, here we go.

Spread the fingertips this time,

and then exhale rain the fingertips down

coming into a little variation here

to open up through the solar plexus.

We draw the knuckles down and away.

We interlace.

And then I'm gonna soften through that back leg

and just bring it halfway in.

Not watching the standing leg at all,

nice and soft here.

In fact I might even find a little bounce,

a little buoyancy.

Inhale in as you take your gaze forward, just to start.

And then exhale, charge through that left inner thigh.

As you lift it up send it towards the back end of your mat.

Try to level the hips here,

draw the knuckles away from the crown.

Eventually we draw the gaze slightly down.

And eventually maybe tucking the chin to the chest.

Active through the left foot here,

you can point it, you can go flexed

or yogi toes.

And then if you're feeling adventurous

break free and send the fingertips forward, up.

Lift your heart.

Breathe, breathe, breathe.

And then be brave, trust.

Step back warrior one.

Inhale, lift your heart.

Exhale, release.

Awesome, guys.

We're gonna do the same thing on the other side.

Hands come to the waistline,

this kind of superhero pose here.


Turn the right toes in.

Left toes out.

Come to your warrior one on the other side.

So workshop it a little bit here.

Don't rush into the pose or kind of

the shape of the pose.

Really see what's going on in the lower body today.

Now let's have some fun, what do you say?

We come to our warrior one.

We find our breath again.

Then we'll rain the fingertips down,

interlace, opposite thumb on top this time,

and we draw the knuckles down in a way,

opening up through the chest.

Soften through that back knee as you step up halfway.

Soften through the standing leg,

find a little bounce, a little buoyancy,

send your gaze a little bit forward,

and then inhale in.

And on an exhale we lift the back leg up.

So maybe we're here with the big toe on the ground,

we lift.

We can also use the wall here to play.

So there's a little time to play.

If you're feeling adventurous

you might break free with the fingertips.

And send the fingertips forward, up and away.

Find your breath.

And then back to warrior one.

Wherever you are we'll meet in one final warrior.

Breathe in and use an exhale to let it all go.


Come back to center.

And we're gonna heel toe,

heel toe the feet back.

Come to your mountain pose.

And then we're gonna bring the hands right

to the belly, just below the navel and just above.

Big breath in.

Big breath out.

I've a friend that says you gotta listen to your gut.

And that is kind of what balancing this chakra is all about.

Clearing out the blockages, knocking them down,

clearing out the cobwebs.

So that the energetic channels is meridian,

those knotties as we call them in yoga

are not plugged up.

The system is go.

And the energy that's uniquely yours

and true to you and serves you most can flow.

Then drop your chin to your chest, tickle it down,

and we're gonna come to a seat, yay!

Use your fingertips to guide you

and then send your legs out long.

If you wanna take a quick forward fold here

that might be nice for the back.

It's always nice for the lower back body.

And then we're gonna take that left knee

and hike it all the way up.

Take the right elbow, hook it into the left knee,

and then slowly, before you even

send the left fingertips back

we move into and twist it all.

Slowly lift up through the spine.

Imagine like you're hearing good news

the way you react when you hear something good or

smell something sweet.

So a nice, natural lift up through the spine

and then you can send your left fingertips back

and find a twist that feels good for you.

Hug the left knee in.

You might bring the outer edge of the right elbow

to the outer edge of the left knee.

Careful not to collapse into that back hand.

Breathe deeply here my friends.

Press into your right heel.


Then gently unravel.

We'll do the same thing on the other side.

Bring in the right foot up,

firming down through the left thigh bone here,

hook the left elbow to right knee

and then grow nice and tall here.

So really do the work in the spine

and then we'll send the fingertips behind,

but we're not putting all the weight there,

and we'll stretch.

Inhale, lift and lengthen.

Exhale, journey into your twist.

One more breath.


Then we'll slowly release.

Cross the ankles, come on forward.

We're to come to lie flat on the belly,

take your time getting there.

Then I'm gonna bend the right knee,

reach the right fingertips around

to grab the right ankle, flex the foot,

then the same thing.

Bend the left knee, reach the left fingertips around

and grab the left ankle.

Stay conscious through the neck here

so no crunching but also not a dead head here,

right, nice and aware through the neck.

Inhale in.

Exhale, lift the soles of the feet up towards the sky.

Open your heart.

Then you might carve a line with your nose

to look forward.

But again careful not to crunch the back of the neck here.

Inhale in, exhale.

Lift the feet up towards the sky.

Rocking horse here.

Use your breath to literally move you here.

Awesome, take one more breath.

You got it.

And then exhale, release everything.

Also, come back to all fours.

Take a child's pose, knees together,

or wide.

Take a rest.


Gently we'll come back to all fours,

swing the legs to the right,

and then come back through to seated.


This time we're almost done.

This time we're going to really activate

your center, your core.

Find your core power, that power from within.

I feel like a lot of times we come into this pose

with a sort of dread.

I know I did for many years.

And now it's so empowering to just play within it.

So we're gonna do it in different levels here

boat pose.

First find that beautiful lift in the heart

that you've had the whole practice.

Move your shoulders, lengthen up through the spine.

Go ahead and grab the backs of your hamstrings,

next to your thighs.

Your hamstrings.

And then lift the shins parallel to the ceiling

one at a time rocking back,

but you can go ahead and hold your group here.

It's not cheating.

Then a little bit of energy through the feet here

so they're not dead, right?

Really alive, creating a full body experience.

Keep the hands where they are especially

if you feel that tremble even here.

Otherwise we might reach the fingertips forward.

Stay here.

If you still feel like you could go a step further

and you wanna play.

You'll inhale in, exhale, reach the fingertips up

and push the heels out.

Inhale back to center,

exhale, press it out.

Inhale, back to center.

You could take the fingertips out.

And one more time.


We'll meet back here.

Rock back on the soles of the feet,

and then enjoy a slow roll all the way down.

Awesome, my friends.

Go ahead and center yourself on the mat.

One last twist here as we send the fingertips

left to right.

This is one of my favorite postures.

We hug both knees up towards the heart,

scoop the tailbone up,

and we're gonna finish with a little recline twist.

So we have a big Texas T here in the arms.

The neck is nice and long.

We inhale in and we exhale,

send the legs to the left hand side.

Allow the weight of your legs to drop,

maybe wring the left palm to the outer edge of the

right leg where I am showing my gold here.

Maybe you rock gently onto the right ear.

And then I invite you to relax,

to let go.

Begin to cool it down.


Slowly we'll roll back through center,

take a deep breath in and use an exhale

to melt the legs to the right.

Same thing.

Finding what feels good here.

And then melting back to center.

Once again baddha konasana.

This time recline.

So we wring the soles of the feet together

and the hands to the belly.

So we started with belly breathing.

We're gonna end with breath of fire.

So also in a nice, like a passive stretch here for

the lower body, the hips especially.

So if you need to practice and your hips are really tight

feel free to take breaks.

Or you might draw your toes towards

the bottom edge of your mat, create a little more space.

There's always options.

Here we go.

Drawing the navel and on the exhale we inhale.

Exhale, draw the navel in.


Exhale, keep that pump going.


So we chested enough,

but you've never done a kapalbhati breath reclined,

those of you who are experienced yogis.

I like reclining and doing that breath.

It's so different.

You feel the heat just kind of creep up

on the forehead around the hips

and in this area of the body, believe it or not.

So if that was something that excited you

you can repeat it now on your own.

If it was too difficult to do lying down

you can sit up and try it again.

Or perhaps you're ready for your savasana

to cool down, in which case, we'll slide

the right toes down, down, down, down.

Followed by the left.

Take a second to windshield wiper the legs.

And then we'll release the right arm to the side,

palm face up, followed by the left,

and then we'll press into our elbows,

press into our head and lift the chest,

the sternum, the solar plexus, everything,

up, up, up, up.

Crawl your shoulder blades underneath you

and then relax everything back down.

Can take your gaze off the video now my friends.

Take a big breath in and exhale, let it go.

Gorgeous practice, my friends,

just take a quiet moment here.

Then gently begin to deepen your breath

one last time.

We'll hug one knee in then the other.

If time allows you might stay in savasana

a little bit longer.

Otherwise we'll cross one ankle over the other,

grab the outer edges of the feet,

and rock up one last time.

We come to that cross legged position.

We wring the palms together at the heart

and we bow to seal the deal.


All right, my sweet friends,

awesome job, awesome work.

Thank you so much for sharing your practice with me

and thank you so much for helping me

spread the word about childhood cancer awareness month.

All right, if you're interested in doing more

I invite you, I encourage you to go to the

Show Your Gold website.

Join the campaign.

If there's a run or walk in your area

you might wanna participate.

If you can make a donation, you might wanna do that,

or you can just show your gold through social media

and help spread the good word.

Thank you so much for sharing your time and energy with me.

Take good care.


(relaxing music)

The Description of Third Chakra Yoga - Show Your Gold