Name: TRUE - Day 3 - STRETCH | Yoga With Adriene
Uploaded: 2018-07-18T05:04:30.000Z
Duration: 34 min 34 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

- Hello, my darling friends
and welcome to True,

All righty, partners, let's
begin lying flat on the back.

And, you're gonna extend the legs out long

and then when you're ready
take a deep breath in

and reach the fingertips all
the way up and over your head.

So, you're taking a nice
big, full body stretch.

Now, we're coming off
yesterday's practice.

So, trust me, trust
yourself, trust the video.

And, you're gonna hook the
thumbs here, little Wu Tang

and then you're just gonna
flex through the feet.

So, press into your heels, let the weight

Relax the hands down gently at your sides.

You can soften through
the toes and the feet.

Now, make sure that you're
not holding on in your legs.

And, then press into your
head physically, literally

press into your head
and lift your chest up

and then snuggle your
shoulder blades underneath you

and that might allow
you to open the palms.

And, just feel a broader
opening through the chest.

Dropping the left ear over
to the Earth, pause here.

Reach your right fingertips
out a little bit further.

Feel that stretch to the
right side of your neck.

And, then slowly bring you back to center.

and reach out through
your left fingertips,

just a little more, maybe
just a little adjustment.

Then breathe deep as you feel that stretch

through the left side
of your neck, the trap.

Now, you're gonna press
the palms into the Earth,

to your center, kind of engaging
that transverse abdominis.

Not kind of, you're engaging
the transverse abdominis

by scooping the tailbone
up, zipping upper abdominals

Exhale, slowly begin
to lift your right knee

You're gonna give your
right shin a big hug.

And, try to keep this engaging
quality in your center.

So, try to keep your transverse
abdominis turned on here.

As you scoop the tailbone
up, hug the lower ribs down

and then squeeze that
right knee into the chest.

if your body's kind of telling
you to lift the left knee

So, the reason today
is stretch, day three,

is so many people think that
they have to be flexible

That is the number one thing
I hear everywhere I go.

I talk about what I do or if people ask me

their initial response is,
"Well, I'm not flexible.

But you don't have to
be flexible to do yoga.

But, see if you can
also stretch your mind.

We're creating flexibility
in the mind, the body,

Nice compression in the lower
abdomen and in the stomach,

Now, let's squeeze that left
knee all the way up and in.

Again you can bend the
right knee if you like.

Subtitles ListPlay Video

TRUE - Day 3 - STRETCH | Yoga With Adriene

awesome

engage

grab

stretch