1 00:00:00,367 --> 00:00:02,436 - What's up everyone? Welcome to Yoga With Adriene. 2 00:00:02,436 --> 00:00:06,273 I'm Adriene and this is Benji and today we have an awesome 3 00:00:06,273 --> 00:00:09,010 practice to help guide you to 4 00:00:09,010 --> 00:00:12,082 awakening the artist within. 5 00:00:12,082 --> 00:00:15,636 So hop into something comfy and let's get started. 6 00:00:15,636 --> 00:00:20,259 (upbeat music) 7 00:00:28,262 --> 00:00:29,463 Alright, welcome. 8 00:00:29,463 --> 00:00:32,699 Let's begin today's practice on the ground 9 00:00:32,699 --> 00:00:34,968 in Extended Child's Pose. 10 00:00:34,968 --> 00:00:38,605 So come on down, take your time getting here. 11 00:00:38,605 --> 00:00:42,576 And obviously right away, I invite you to allow the sound of 12 00:00:42,576 --> 00:00:46,780 my voice to guide you here since we're gonna come into a shape 13 00:00:46,780 --> 00:00:49,947 where you'll want to bow the head. 14 00:00:51,251 --> 00:00:54,288 Knees are gonna come as wide as your yoga mat. 15 00:00:54,288 --> 00:00:57,791 Big toes to touch, fingertips reaching all the way forward and 16 00:00:57,791 --> 00:01:00,327 as you're ready, slowly come on down 17 00:01:00,327 --> 00:01:03,163 melting your heart towards the earth. 18 00:01:03,163 --> 00:01:06,173 Right away you might start to feel some sensations 19 00:01:06,173 --> 00:01:09,436 in the spine, in the back body, in the shoulders, in the hips. 20 00:01:10,397 --> 00:01:14,675 Meet them with a gentle breath. 21 00:01:15,329 --> 00:01:16,410 In. 22 00:01:17,755 --> 00:01:19,813 Then nice and easy breath out. 23 00:01:21,817 --> 00:01:25,452 If this is not a comfortable shape for you to begin in, 24 00:01:25,452 --> 00:01:26,750 let's adapt. 25 00:01:26,750 --> 00:01:28,636 Let's 26 00:01:28,636 --> 00:01:32,025 use a little creative energy to 27 00:01:32,025 --> 00:01:33,327 find something that feels good. 28 00:01:33,327 --> 00:01:37,030 Maybe it's a nice comfortable cross-legged seat or kneeling, 29 00:01:37,030 --> 00:01:40,020 you can even begin lying down. 30 00:01:43,603 --> 00:01:47,074 Start to notice sensations of the body. 31 00:01:47,074 --> 00:01:49,076 Big ones, small ones. 32 00:01:50,777 --> 00:01:52,179 Ones the size of your head. 33 00:01:52,179 --> 00:01:54,064 Just kidding. 34 00:01:54,064 --> 00:01:57,884 And then meet those sensations, whatever you're noticing with a 35 00:01:57,884 --> 00:02:00,278 gentle breath in 36 00:02:01,503 --> 00:02:04,850 and nice and easy breath out. 37 00:02:07,794 --> 00:02:10,197 If you can close your eyes here for a moment, 38 00:02:10,197 --> 00:02:13,633 relax your jaw and just start to settle in. 39 00:02:16,536 --> 00:02:19,053 It's a swift practice today. 40 00:02:19,053 --> 00:02:22,242 One that eases in, 41 00:02:22,242 --> 00:02:26,146 designed to help get energy moving in the body. 42 00:02:30,603 --> 00:02:34,291 I would say very lovingly so but 43 00:02:34,291 --> 00:02:36,123 if you want to really make the 44 00:02:36,123 --> 00:02:40,227 most of this practice, you got to bring the breath. 45 00:02:42,866 --> 00:02:45,699 So let's take a deep breath in together in through the nose. 46 00:02:48,432 --> 00:02:51,486 And exhale out through the nose or mouth here. 47 00:02:55,275 --> 00:02:56,543 Even bigger inhale. 48 00:02:59,845 --> 00:03:02,614 And nice long exhale. 49 00:03:06,202 --> 00:03:08,866 Start to rock the forehead nice and easy, 50 00:03:08,866 --> 00:03:12,286 side to side as again you breathe in deeply. 51 00:03:14,211 --> 00:03:16,296 And exhale completely. 52 00:03:18,143 --> 00:03:20,780 Awesome work. Press into the tops of the feet, 53 00:03:20,780 --> 00:03:23,801 claw through the fingertips slowly, and nice and slow as if 54 00:03:23,801 --> 00:03:27,607 you're moving in slow motion, rise up. 55 00:03:27,607 --> 00:03:30,010 We're gonna come to all fours here. 56 00:03:30,010 --> 00:03:32,212 Draw the wrists underneath the shoulders, 57 00:03:32,212 --> 00:03:34,874 knees directly underneath the hips. 58 00:03:34,874 --> 00:03:36,616 And again, let's bring the breath. 59 00:03:36,616 --> 00:03:39,453 Ready? Here we go. Inhale, dropping the belly. 60 00:03:39,453 --> 00:03:42,155 Upper arm bones rotate out. 61 00:03:42,155 --> 00:03:46,026 We look forward, we soften through the skin of the face. 62 00:03:46,026 --> 00:03:48,662 And then on an exhale, take the navel up, 63 00:03:48,662 --> 00:03:51,031 round through the spine, chin to chest. 64 00:03:51,031 --> 00:03:56,103 Really finding a nice big, round spine. 65 00:03:56,103 --> 00:03:58,448 Good, then dropping it to breathe in. 66 00:04:01,341 --> 00:04:04,814 And lifting it to breathe out, navel draws up. 67 00:04:06,613 --> 00:04:10,317 Inhale, drop the belly, open the chest. 68 00:04:10,317 --> 00:04:12,441 Tailbone to the sky. 69 00:04:12,441 --> 00:04:17,190 And exhale, tucking the tail in, crown of the head to the earth. 70 00:04:17,190 --> 00:04:20,026 Really press into your foundation here. 71 00:04:20,026 --> 00:04:22,375 One more with the sound of your breath. 72 00:04:29,102 --> 00:04:32,139 Nice, then inhale to Tabletop Position. 73 00:04:32,139 --> 00:04:33,273 Claw through the fingertips, 74 00:04:33,273 --> 00:04:34,741 take pressure up out of the wrist. 75 00:04:34,741 --> 00:04:38,078 Draw your navel up so just kind of hug the low belly in. 76 00:04:38,078 --> 00:04:41,448 Hug the low ribs up and in so just kind of creating that 77 00:04:41,448 --> 00:04:43,316 connection to center. 78 00:04:43,316 --> 00:04:45,118 And you're gonna kick your right foot out. 79 00:04:45,118 --> 00:04:47,521 Dial all of the right toes down towards the earth. 80 00:04:47,521 --> 00:04:48,978 Hair toss. 81 00:04:48,978 --> 00:04:51,458 And then send your left fingertips forward as if you 82 00:04:51,458 --> 00:04:52,592 were shaking someone's hand. 83 00:04:52,592 --> 00:04:54,494 So again, you have to kind of find that, 84 00:04:54,494 --> 00:04:56,913 that knitting of the ribs, 85 00:04:56,913 --> 00:04:59,533 the abdominal wall turning on. 86 00:04:59,533 --> 00:05:01,168 Hey-o, here we go, inhale. 87 00:05:01,168 --> 00:05:03,136 Exhale, rounding through the spine, 88 00:05:03,136 --> 00:05:06,306 just like Cat Pose, hug the elbow and the knee all the way 89 00:05:06,306 --> 00:05:08,408 up and in, tuck the chin in to the chest. 90 00:05:08,408 --> 00:05:10,177 Inhale to extend, look forward. 91 00:05:11,567 --> 00:05:13,847 And exhale rounding up and in. 92 00:05:15,823 --> 00:05:16,898 Inhale to extend, 93 00:05:16,898 --> 00:05:19,536 press into the top of that left foot for stability. 94 00:05:19,536 --> 00:05:23,149 And exhale round, squeeze and lift. 95 00:05:23,149 --> 00:05:25,380 Inhale, all the way out. 96 00:05:25,380 --> 00:05:26,853 Expansion. 97 00:05:26,853 --> 00:05:29,112 Exhale, contract. 98 00:05:29,112 --> 00:05:31,267 One more, inhale, expand. 99 00:05:32,419 --> 00:05:33,867 And exhale, contract. 100 00:05:33,867 --> 00:05:35,402 Pause here, squeeze and lift. 101 00:05:35,402 --> 00:05:37,571 Try to lift your right here to your right glute. 102 00:05:37,571 --> 00:05:39,705 I know for three, two 103 00:05:39,705 --> 00:05:42,198 and release on the one, awesome. 104 00:05:42,198 --> 00:05:43,810 If you need to take a short break 105 00:05:43,810 --> 00:05:46,413 off the wrist you can here. 106 00:05:46,413 --> 00:05:48,515 Reset, find your foundation. 107 00:05:49,560 --> 00:05:52,552 Hug the low rips up, so I'm just kind of drawing my low ribs up, 108 00:05:52,552 --> 00:05:54,921 I'm feeling that connection in my core here. 109 00:05:54,921 --> 00:05:56,556 I'm not dipping through the low back. 110 00:05:56,556 --> 00:05:57,724 Peek at me if you need to. 111 00:05:57,724 --> 00:06:01,528 Not dipping through the low back but I'm lengthening the tailbone 112 00:06:01,528 --> 00:06:03,897 out and drawing the navel up. 113 00:06:03,897 --> 00:06:06,366 Alright, once you set yourself up for play, 114 00:06:06,366 --> 00:06:09,956 for greatness, let's rock and roll. 115 00:06:09,956 --> 00:06:13,974 Kicking the left foot out, dialing the left toes down. 116 00:06:13,974 --> 00:06:15,175 Hugging the midline here as 117 00:06:15,175 --> 00:06:16,743 I reach the right fingertips forward. 118 00:06:16,743 --> 00:06:18,144 We're gonna move with the breath. 119 00:06:18,144 --> 00:06:20,707 Spread the toes, spread the fingertips, inhale. 120 00:06:20,707 --> 00:06:24,441 Exhale, reel it in nice and slow. 121 00:06:24,441 --> 00:06:27,254 Squeeze and lift. Good. Inhale, extend. 122 00:06:29,222 --> 00:06:30,624 Exhale, squeeze and lift. 123 00:06:30,624 --> 00:06:31,958 Try to move from the middle here. 124 00:06:31,958 --> 00:06:33,093 Navel draws up. 125 00:06:33,093 --> 00:06:35,002 Good. Inhale, extend. 126 00:06:37,130 --> 00:06:40,767 Exhale, with your breath, bring it in. 127 00:06:40,767 --> 00:06:42,235 Press into the top of the right foot, 128 00:06:42,235 --> 00:06:44,723 inhale to expand. 129 00:06:45,695 --> 00:06:47,307 Exhale to contract. 130 00:06:47,307 --> 00:06:50,543 Slight bend in that left elbow, not locked. 131 00:06:50,543 --> 00:06:52,812 Inhale, extend. 132 00:06:52,812 --> 00:06:54,147 Careful not to rush it here. 133 00:06:54,147 --> 00:06:56,771 Exhale, squeeze and lift. 134 00:06:58,084 --> 00:07:01,021 Inhale to extend. 135 00:07:01,021 --> 00:07:02,922 Exhale, squeeze and lift, lift, lift, lift. 136 00:07:02,922 --> 00:07:05,659 Okay, one more time, inhale, extend. 137 00:07:05,659 --> 00:07:07,927 Spread the fingertip, spread the toes. 138 00:07:07,927 --> 00:07:12,232 Exhale, reel it in, pause here, squeeze and lift. 139 00:07:12,232 --> 00:07:13,233 You're in Cat Pose. 140 00:07:13,233 --> 00:07:16,336 Try to lift your left heel to your left glute. 141 00:07:16,336 --> 00:07:19,272 We're strengthening that hamstring for three, two. 142 00:07:19,272 --> 00:07:22,442 Awesome, and on the one, we release. 143 00:07:22,442 --> 00:07:26,079 Listen carefully, we're gonna walk the hands forward. 144 00:07:26,079 --> 00:07:28,114 We're gonna curl the toes under. 145 00:07:28,114 --> 00:07:32,552 Inhale to drop the belly here, look forward. 146 00:07:32,552 --> 00:07:35,322 Exhale, hug the low ribs in, lift the hips up high, 147 00:07:35,322 --> 00:07:37,824 drop the heels, Down Dog. 148 00:07:37,824 --> 00:07:39,722 Back to the knees, inhale. 149 00:07:39,722 --> 00:07:42,095 Slow descend of the knees down. 150 00:07:42,095 --> 00:07:46,366 Drop the belly, upper arm bones rotate out here so your elbow 151 00:07:46,366 --> 00:07:47,880 creases are shining forward. 152 00:07:47,880 --> 00:07:51,204 And then exhale, navel draws to the spine and we send it up, 153 00:07:51,204 --> 00:07:53,463 Downward Dog. Keep it going, inhale. 154 00:07:53,463 --> 00:07:55,408 Slow descend in the knees down. 155 00:07:55,408 --> 00:07:58,778 Elbow creases forward, so biceps towards the front of your mat. 156 00:07:58,778 --> 00:08:00,947 Exhale, Downward Facing Dog. 157 00:08:02,253 --> 00:08:05,741 Inhale, lower the knees, drop the belly, 158 00:08:05,741 --> 00:08:07,327 open the chest. 159 00:08:07,327 --> 00:08:09,556 Exhale, navel to spine. 160 00:08:09,556 --> 00:08:14,194 Maybe this time you send your gaze to your belly button here. 161 00:08:14,194 --> 00:08:16,763 Good, inhale, drop the knees. 162 00:08:16,763 --> 00:08:19,699 Drop the belly, open the chest. 163 00:08:19,699 --> 00:08:21,368 Exhale, claw through the fingertips, 164 00:08:21,368 --> 00:08:24,804 lift the knees, heavy in the heels. 165 00:08:24,804 --> 00:08:27,310 Good, one more. Inhale, drop the knee, 166 00:08:27,310 --> 00:08:30,110 drop the belly, open the chest. 167 00:08:30,110 --> 00:08:33,012 And exhale, lift the knees, hips up high, 168 00:08:33,012 --> 00:08:35,315 heavy in the heels, Downward Facing Dog. 169 00:08:35,315 --> 00:08:37,172 Now pause here. 170 00:08:37,172 --> 00:08:40,754 Upper arm bones are still externally rotated. 171 00:08:40,754 --> 00:08:44,023 Turn your big toes in or turn your toes in just a little bit 172 00:08:44,023 --> 00:08:47,261 to feel that inner rotation 173 00:08:47,261 --> 00:08:49,336 in the hips. 174 00:08:50,730 --> 00:08:52,732 Find your breath. 175 00:08:56,870 --> 00:08:58,671 Beautiful, then you're gonna slowly 176 00:08:58,671 --> 00:09:02,776 walk the feet in toes to touch. 177 00:09:02,776 --> 00:09:05,211 And then we're gonna inhale, lift the heels. 178 00:09:05,211 --> 00:09:07,380 Exhale, drop the heels. 179 00:09:07,380 --> 00:09:09,482 Inhale, lift the heels. 180 00:09:09,482 --> 00:09:11,751 Exhale, drop the heels. 181 00:09:11,751 --> 00:09:13,820 Inhale, lift the heels. 182 00:09:13,820 --> 00:09:17,257 Exhale, drop the heels and really press away from your yoga 183 00:09:17,257 --> 00:09:21,561 mat, trying to lift up from the hip creases a little bit higher. 184 00:09:21,561 --> 00:09:25,198 Good, careful to not hold or clench in the neck. 185 00:09:25,198 --> 00:09:26,966 Good, then we're gonna nice and easy, 186 00:09:26,966 --> 00:09:30,006 keep breathing, cross the right foot over the left, 187 00:09:30,006 --> 00:09:32,172 and then the left foot over the right. 188 00:09:32,172 --> 00:09:34,908 Criss-crossing all the way up to the top of the mat. 189 00:09:34,908 --> 00:09:35,675 Take your time. 190 00:09:35,675 --> 00:09:37,865 Eventually coming on to the fingertips. 191 00:09:39,345 --> 00:09:41,014 Be kind to yourself, no judgment, 192 00:09:41,014 --> 00:09:44,805 there's many moments of humility in the yoga practice 193 00:09:44,805 --> 00:09:49,222 and we can embrace them instead of judge them. 194 00:09:50,011 --> 00:09:52,792 I'll meet you in a Forward Fold at the top of the mat. 195 00:09:52,792 --> 00:09:55,448 Feet hip width apart or flush together. 196 00:09:55,448 --> 00:09:59,332 If you want, you can take the tops of the hands to the earth, 197 00:09:59,332 --> 00:10:02,302 bend your knees just for a little wrist relief. 198 00:10:02,302 --> 00:10:04,621 Shake the head yes, shake the head no. 199 00:10:06,940 --> 00:10:09,520 Keep listening to the sound of your breath here. 200 00:10:12,712 --> 00:10:16,654 Using that nice audible breath, maybe Ujjayi Breath. 201 00:10:19,319 --> 00:10:23,145 To really bring your attention, your mind, 202 00:10:23,145 --> 00:10:25,380 to the present. 203 00:10:25,380 --> 00:10:27,594 To help move any stagnant energy. 204 00:10:30,837 --> 00:10:32,939 Awakening the artists within. 205 00:10:32,939 --> 00:10:36,776 Getting closer to that feeling of presence. 206 00:10:38,051 --> 00:10:40,103 And that sense 207 00:10:42,513 --> 00:10:43,843 of self. 208 00:10:43,843 --> 00:10:46,325 That intuition, that intuitive state. 209 00:10:47,435 --> 00:10:48,314 Alright, let's play. 210 00:10:48,314 --> 00:10:50,884 Bend the knees a little more, send the hips back. 211 00:10:50,884 --> 00:10:52,852 Belly comes towards the tops of the thighs, 212 00:10:52,852 --> 00:10:55,288 and nice and easy, let your fingertips 213 00:10:55,288 --> 00:10:56,656 just be soft and easy. 214 00:10:56,656 --> 00:10:59,259 We're gonna as slow as you can roll, 215 00:10:59,259 --> 00:11:00,159 come to standing. 216 00:11:00,159 --> 00:11:02,378 Rolling up through the spine nice and slow. 217 00:11:03,558 --> 00:11:07,066 Try to really enjoy this transition. 218 00:11:07,066 --> 00:11:09,202 And in general, in this practice today 219 00:11:09,202 --> 00:11:13,513 you can think about the transitions. 220 00:11:14,440 --> 00:11:16,442 Rising up to Mountain. 221 00:11:18,811 --> 00:11:22,081 Whatever this means to you, embodying this pose. 222 00:11:22,081 --> 00:11:25,051 Fully standing up tall, letting go of something, 223 00:11:25,051 --> 00:11:27,453 maybe, that's been bothering you. 224 00:11:27,453 --> 00:11:32,158 Just really becoming present with this simple shape that can 225 00:11:32,158 --> 00:11:34,100 have so much depth. 226 00:11:38,329 --> 00:11:40,125 Tadasana. 227 00:11:40,667 --> 00:11:43,644 Spreading your awareness through all four corners of the feet. 228 00:11:45,004 --> 00:11:47,740 Reconnect with the sound of your breath. 229 00:11:47,740 --> 00:11:50,089 So not just focusing on 230 00:11:51,570 --> 00:11:53,379 the landings today, 231 00:11:53,379 --> 00:11:54,614 the places where we land, 232 00:11:54,614 --> 00:11:57,984 but try to focus on the moments in-between, right? 233 00:11:57,984 --> 00:12:01,721 The moments in-between point A and point B. 234 00:12:01,721 --> 00:12:05,024 I'll guide you but just a little food for thought, right? 235 00:12:05,024 --> 00:12:06,993 The process, the creative process, 236 00:12:06,993 --> 00:12:10,663 the process of kind of following your intuition. 237 00:12:10,663 --> 00:12:14,147 Letting one thing bleed into the next. 238 00:12:15,368 --> 00:12:17,770 Trusting that. Okay, here we go, inhale. 239 00:12:17,770 --> 00:12:19,472 Spread the fingertips, nice and easy, 240 00:12:19,472 --> 00:12:22,041 reach for the sky. 241 00:12:22,041 --> 00:12:24,611 Good, exhale, bend your knees generously. 242 00:12:24,611 --> 00:12:26,980 Float it all the way down. 243 00:12:26,980 --> 00:12:29,482 Soft fingers. If you have a little pet around, 244 00:12:29,482 --> 00:12:31,751 maybe you reach to give them some love. 245 00:12:31,751 --> 00:12:34,687 If not, I'll share mine with you. 246 00:12:34,687 --> 00:12:37,390 Alright, then let's all drop our heads back down. 247 00:12:37,390 --> 00:12:40,627 Inhale, halfway lift, you're gonna send the fingertips behind 248 00:12:40,627 --> 00:12:42,028 you like airplane arms. 249 00:12:42,028 --> 00:12:45,865 Slowly bringing some awareness to the heart center. 250 00:12:45,865 --> 00:12:49,869 Support your low back by drawing your navel in and up here. 251 00:12:49,869 --> 00:12:51,657 We're pausing here, we're breathing. 252 00:12:51,657 --> 00:12:54,474 Reach your fingertips back, imagine a little angel or you 253 00:12:54,474 --> 00:12:57,910 can imagine your pal Adriene coming by and just grabbing your 254 00:12:57,910 --> 00:13:00,480 fingers and pulling them back a little bit so you can create a 255 00:13:00,480 --> 00:13:02,915 little more traction here. 256 00:13:02,915 --> 00:13:05,218 Finding that length in the neck. 257 00:13:05,218 --> 00:13:07,347 The traps, excuse me, yeah, the traps 258 00:13:07,347 --> 00:13:09,232 actually keep your traps soft but your triceps 259 00:13:09,232 --> 00:13:11,122 start to maybe get a little tired here. 260 00:13:11,122 --> 00:13:13,575 We're breathing, we're breathing for three, 261 00:13:14,694 --> 00:13:17,864 two spread the fingertips and on the one go ahead and relax 262 00:13:17,864 --> 00:13:19,899 everything down, Forward Fold. 263 00:13:19,899 --> 00:13:22,201 Nice, from here, we're gonna send just the right toes back, 264 00:13:22,201 --> 00:13:23,970 just the right toes. 265 00:13:23,970 --> 00:13:26,185 Lower the right knee to the earth. 266 00:13:26,185 --> 00:13:28,408 Then you're gonna take your right hand to the earth and 267 00:13:28,408 --> 00:13:31,978 inhale, reach your left fingertips up towards the sky. 268 00:13:31,978 --> 00:13:35,381 Big breath in as you lengthen through the crown. 269 00:13:35,381 --> 00:13:36,716 Exhale, bring it back, 270 00:13:36,716 --> 00:13:39,352 frame your left foot with your fingers. 271 00:13:39,352 --> 00:13:41,320 Good, inhale to look forward. 272 00:13:41,320 --> 00:13:44,223 Exhale, shift the hips back, pull the left hip crease back, 273 00:13:44,223 --> 00:13:47,493 flex your left toes towards your face. 274 00:13:47,493 --> 00:13:49,762 Then inhale to look forward. 275 00:13:49,762 --> 00:13:52,832 Exhale to bow the forehead towards your left knee. 276 00:13:52,832 --> 00:13:55,401 Doesn't even have to even come close, just towards. 277 00:13:55,401 --> 00:13:58,057 Good, inhale to look forward again. 278 00:13:58,057 --> 00:14:01,074 Exhale to roll all the way through that left foot. 279 00:14:01,074 --> 00:14:02,241 Lift the right knee up. 280 00:14:02,241 --> 00:14:03,910 We're gonna plant the palms here, 281 00:14:03,910 --> 00:14:07,346 step the left foot back, Plank Pose. 282 00:14:07,346 --> 00:14:11,317 Good, from here, find that hollow front body again. 283 00:14:11,317 --> 00:14:12,972 Hug the low ribs in. 284 00:14:12,972 --> 00:14:14,954 Draw the navel in and up. 285 00:14:14,954 --> 00:14:18,658 Even low belly kind of draws in towards the center line here so 286 00:14:18,658 --> 00:14:20,526 you feel that connection in your core. 287 00:14:20,526 --> 00:14:23,496 We're shaking perhaps, we're definitely creating some heat, 288 00:14:23,496 --> 00:14:25,832 we're moving things around here for three. 289 00:14:25,832 --> 00:14:26,866 Two, way to stick with it. 290 00:14:26,866 --> 00:14:29,502 Look forward on the one, rock forward on the toes squeeze the 291 00:14:29,502 --> 00:14:32,472 elbows in and with control claw through your fingertips as you 292 00:14:32,472 --> 00:14:35,508 slowly lower all the way down to the earth. 293 00:14:35,508 --> 00:14:38,010 Good, then from here, press into the tops of the feet. 294 00:14:38,010 --> 00:14:39,846 Squeeze the elbows into the side body. 295 00:14:39,846 --> 00:14:43,249 Inhale, lift up to Cobra, your version. 296 00:14:43,249 --> 00:14:46,352 Shouldn't feel any pain here, tuck the chin. 297 00:14:46,352 --> 00:14:49,222 Good and then exhale, slowly lower down, 298 00:14:49,222 --> 00:14:50,957 forehead to the earth. 299 00:14:50,957 --> 00:14:53,159 Good, from here, curl the toes under, 300 00:14:53,159 --> 00:14:54,327 inhale in. 301 00:14:54,327 --> 00:14:57,063 Exhale, press up to Plank Pose. 302 00:14:57,063 --> 00:14:59,432 Good, inhale in again here. 303 00:14:59,432 --> 00:15:00,666 Strong and steady. 304 00:15:00,666 --> 00:15:03,285 And then exhale, Downward Facing Dog. 305 00:15:04,470 --> 00:15:05,838 Nice. 306 00:15:05,838 --> 00:15:09,108 Walk the feet together, really together. 307 00:15:09,108 --> 00:15:11,110 Claw through the fingertips. 308 00:15:11,110 --> 00:15:13,012 Press down through your knuckles. 309 00:15:13,012 --> 00:15:16,149 Inhale, lift the heels, zip up through the legs. 310 00:15:16,149 --> 00:15:17,550 Exhale to drop the heels. 311 00:15:18,687 --> 00:15:21,420 Inhale to lift the heels, hug the low ribs in, 312 00:15:21,420 --> 00:15:22,955 connect to your core. 313 00:15:22,955 --> 00:15:24,820 Exhale to drop the heels. 314 00:15:24,820 --> 00:15:26,379 Inhale to lift. 315 00:15:27,260 --> 00:15:28,847 Exhale to lower. 316 00:15:28,847 --> 00:15:29,996 Nice audible breath. 317 00:15:29,996 --> 00:15:32,098 Inhale to lift. 318 00:15:32,098 --> 00:15:32,932 Exhale to lower. 319 00:15:32,932 --> 00:15:35,835 Press into the fleshy part of your hand between 320 00:15:35,835 --> 00:15:37,970 your index finger and thumb. 321 00:15:37,970 --> 00:15:39,071 Inhale to lift. 322 00:15:39,071 --> 00:15:41,073 Exhale to lower, keep it going. 323 00:15:44,310 --> 00:15:45,451 Excellent. 324 00:15:46,570 --> 00:15:50,917 Then drop the heels, cross the left foot over the right. 325 00:15:50,917 --> 00:15:52,985 Continue all the way up to the top of the mat. 326 00:15:52,985 --> 00:15:55,688 Crossing one leg over the other. 327 00:15:55,688 --> 00:15:58,724 Criss-cross steps all the way to the top eventually coming on to 328 00:15:58,724 --> 00:16:00,880 the fingertips and 329 00:16:00,880 --> 00:16:04,130 into Forward Fold at the top of the mat. 330 00:16:04,130 --> 00:16:05,484 Let everything go. 331 00:16:07,338 --> 00:16:09,368 Good. Inhale, halfway lift. 332 00:16:09,368 --> 00:16:12,171 Lengthen the crown straight towards the front, 333 00:16:12,171 --> 00:16:13,709 tail straight towards the back. 334 00:16:13,709 --> 00:16:15,875 Send the fingertips out airplane arms. 335 00:16:15,875 --> 00:16:17,844 Slight bend in the knees. 336 00:16:17,844 --> 00:16:19,685 Draw the shoulder blades together. 337 00:16:19,685 --> 00:16:21,685 Peek at me if you need to here. 338 00:16:22,801 --> 00:16:25,184 So working to create the sensation of a nice straight 339 00:16:25,184 --> 00:16:27,954 line from the tail to the crown. 340 00:16:27,954 --> 00:16:30,523 Hugging the front body kind of up, 341 00:16:30,523 --> 00:16:32,892 kind of defying gravity and hugging it up, 342 00:16:32,892 --> 00:16:36,829 creating a little tone in the abdominal wall. 343 00:16:37,879 --> 00:16:40,900 Reaching fingertips back, pressing palms down into an 344 00:16:40,900 --> 00:16:43,169 imaginary surface here. 345 00:16:43,169 --> 00:16:45,872 Again, you might start to feel your triceps turn on here. 346 00:16:45,872 --> 00:16:47,206 Hey-o. 347 00:16:47,206 --> 00:16:50,125 Great, we're here for three, breathe deep. 348 00:16:50,125 --> 00:16:53,613 Two, and on the one let everything go. 349 00:16:54,696 --> 00:16:56,682 Nice. Benji did that sigh with me. 350 00:16:56,682 --> 00:16:58,251 Alright, fingertips come to the earth. 351 00:16:58,251 --> 00:17:00,920 This time we're gonna slide the left toes back. 352 00:17:00,920 --> 00:17:03,189 Lower the left knee to the earth. 353 00:17:03,189 --> 00:17:05,491 Then press left hand all the way into your mat. 354 00:17:05,491 --> 00:17:06,959 And here we go, big twist. 355 00:17:06,959 --> 00:17:09,729 Inhale, pull the right hip crease back and let that be what 356 00:17:09,729 --> 00:17:12,611 brings your right fingertips all the way up towards the sky. 357 00:17:13,439 --> 00:17:15,668 So nice twist in the spine here. 358 00:17:15,668 --> 00:17:17,970 Breathe nice, full lateral breath. 359 00:17:17,970 --> 00:17:20,773 So feel your lungs expand. 360 00:17:20,773 --> 00:17:23,743 Your ribcage expands as you breathe in. 361 00:17:23,743 --> 00:17:26,485 Good, and then slowly bring it back down, 362 00:17:26,485 --> 00:17:28,881 frame your right foot as you breathe out. 363 00:17:28,881 --> 00:17:30,383 Good, pull the right hip crease back. 364 00:17:30,383 --> 00:17:33,386 Flex your right toes towards your face this time. 365 00:17:33,386 --> 00:17:34,520 Nice runner's stretch. 366 00:17:34,520 --> 00:17:38,090 Keep a slight or generous bend in your right knee. 367 00:17:38,090 --> 00:17:40,660 And here we go, inhale to look forward. 368 00:17:40,660 --> 00:17:42,561 Find extension. 369 00:17:42,561 --> 00:17:46,098 Exhale to slowly bow the forehead 370 00:17:46,098 --> 00:17:48,409 towards your right knee. 371 00:17:48,409 --> 00:17:51,804 Keep the right hip crease pulling back. 372 00:17:51,804 --> 00:17:54,640 Good, inhale to look forward again. 373 00:17:54,640 --> 00:17:57,310 And exhale to roll through that right foot. 374 00:17:57,310 --> 00:17:58,918 Awesome, lift the back knee, 375 00:17:58,918 --> 00:18:01,380 plant the palms, here we go, stepping the right foot back, 376 00:18:01,380 --> 00:18:02,544 Plank Pose. 377 00:18:02,544 --> 00:18:05,151 Big inhale in here, strong. 378 00:18:05,151 --> 00:18:07,853 Exhale to look forward, hug the elbows in 379 00:18:07,853 --> 00:18:10,656 and slowly lower belly to the earth. 380 00:18:10,656 --> 00:18:14,961 Inhale, Cobra, open your heart, lift it up. 381 00:18:14,961 --> 00:18:18,297 And then exhale, soften and release. 382 00:18:18,297 --> 00:18:19,865 All the way down. 383 00:18:19,865 --> 00:18:21,634 Inhale in here. 384 00:18:21,634 --> 00:18:25,271 Exhale, press up, power up, Plank Pose. 385 00:18:25,271 --> 00:18:27,206 Inhale in again here, big, full breath. 386 00:18:28,238 --> 00:18:30,710 And then exhale, Downward Facing Dog. 387 00:18:30,710 --> 00:18:32,778 Awesome work. Really, really nice. 388 00:18:32,778 --> 00:18:34,780 Bend the knees, pedal it out here, 389 00:18:34,780 --> 00:18:39,418 take a couple moments, to cycle through your breath in and out, 390 00:18:39,418 --> 00:18:42,321 in and out and just explore what's going on in your body. 391 00:18:42,321 --> 00:18:44,523 So if you really need a break, you can come on to the knees 392 00:18:44,523 --> 00:18:46,826 here, take a Child's Pose. 393 00:18:46,826 --> 00:18:50,396 Maybe you start to stretch through the fascia of the foot. 394 00:18:50,396 --> 00:18:54,533 Maybe you lift one leg and then the other. 395 00:18:54,533 --> 00:18:57,336 So little creative expression here in Downward Facing Dog. 396 00:18:57,336 --> 00:18:58,904 If you want to flip your Dog you can, 397 00:18:58,904 --> 00:19:00,573 if you, if that's in your practice. 398 00:19:00,573 --> 00:19:02,608 If you want to do it Down Dog Twist, 399 00:19:02,608 --> 00:19:04,844 maybe work there. 400 00:19:04,844 --> 00:19:09,058 Maybe you just embrace some exquisite stillness here 401 00:19:09,058 --> 00:19:10,616 and let your breath move you. 402 00:19:14,869 --> 00:19:17,390 Couple cycles of breath to 403 00:19:17,390 --> 00:19:20,520 explore here in Downward Facing Dog. 404 00:19:26,732 --> 00:19:28,037 Then even it out. 405 00:19:29,504 --> 00:19:32,242 If you're in Child's Pose, come back to your Dog. 406 00:19:33,472 --> 00:19:35,741 And from Downward Facing Dog we'll bend the knees, 407 00:19:35,741 --> 00:19:37,076 inhale to look forward. 408 00:19:37,076 --> 00:19:39,245 And on an exhale, make your way to the top. 409 00:19:41,313 --> 00:19:42,715 Your version. 410 00:19:44,050 --> 00:19:46,886 Then inhale, halfway lift, airplane arms. 411 00:19:46,886 --> 00:19:49,422 Again, pressing into an imaginary surface. 412 00:19:49,422 --> 00:19:51,457 Nice long, beautiful neck. 413 00:19:51,457 --> 00:19:54,219 Inhale in again here, get long. 414 00:19:54,219 --> 00:19:56,085 And exhale to let everything go. 415 00:19:57,346 --> 00:20:01,233 Good, from here bring the thumbs to the hip creases. 416 00:20:01,233 --> 00:20:03,536 Pull them back, shift weight into your heels, 417 00:20:03,536 --> 00:20:05,271 bend the knees, send the hips back, 418 00:20:05,271 --> 00:20:07,773 keep the knees bent, then release the fingertips down to 419 00:20:07,773 --> 00:20:10,276 come up, Utkatasana, Chair Pose. 420 00:20:10,276 --> 00:20:12,778 So hug those low ribs in even here, 421 00:20:12,778 --> 00:20:14,780 low back nice and long. 422 00:20:16,749 --> 00:20:19,702 So careful not to really create tension in the traps, 423 00:20:19,702 --> 00:20:22,321 in the neck and shoulders by going too narrow here. 424 00:20:22,321 --> 00:20:24,323 You can keep it nice and open. 425 00:20:26,292 --> 00:20:29,417 Really sending weight into the heels. 426 00:20:29,417 --> 00:20:31,371 Finding length in the neck. 427 00:20:32,298 --> 00:20:34,556 Notice when you want to give up, notice where your mind goes 428 00:20:34,556 --> 00:20:38,137 when things get hard. Can you stay in the process? 429 00:20:38,137 --> 00:20:40,209 Sit into it. 430 00:20:40,209 --> 00:20:41,974 Lean in. 431 00:20:41,974 --> 00:20:43,700 Sit back. 432 00:20:44,804 --> 00:20:46,174 Observe. 433 00:20:47,983 --> 00:20:50,950 Be a witness to what is going on. 434 00:20:50,950 --> 00:20:53,452 We're here for three, two, listen carefully, 435 00:20:53,452 --> 00:20:56,222 on the one pull back with the fingers. 436 00:20:56,222 --> 00:20:57,923 Come back to those airplane arms. 437 00:20:57,923 --> 00:20:59,759 You got it. 438 00:20:59,759 --> 00:21:02,261 Beautiful. Inhale to look forward. 439 00:21:02,261 --> 00:21:05,030 Exhale to let everything go, Forward Fold. 440 00:21:05,030 --> 00:21:07,547 (chuckles) Benji just sighed out with me again. 441 00:21:07,547 --> 00:21:09,935 Good, inhale in again here. 442 00:21:09,935 --> 00:21:14,440 Exhale to plant the palms, step or hop it back to Plank Pose. 443 00:21:14,440 --> 00:21:16,642 Inhale to look forward, shift forward. 444 00:21:16,642 --> 00:21:20,212 Exhale, belly to Cobra or Chaturanga to Upward Facing Dog, 445 00:21:20,212 --> 00:21:21,914 your version. 446 00:21:21,914 --> 00:21:23,512 You can play a little bit here, 447 00:21:23,512 --> 00:21:25,851 we're gonna meet in Downward Facing Dog. 448 00:21:25,851 --> 00:21:27,570 If Downward Dog's too much for you today, 449 00:21:27,570 --> 00:21:30,623 all of these Dogs, you can come to little Puppy Posture. 450 00:21:30,623 --> 00:21:33,025 Peek at me with the knees on the ground, 451 00:21:33,025 --> 00:21:34,693 elbows on the ground. 452 00:21:34,693 --> 00:21:37,074 Same benefits just a little more cooling. 453 00:21:40,476 --> 00:21:43,502 And then a couple of cycles of breath here to play. 454 00:21:46,017 --> 00:21:47,340 Really 455 00:21:48,758 --> 00:21:52,489 stirring things up with a nice long audible inhale 456 00:21:52,489 --> 00:21:55,381 and a nice long audible exhale. 457 00:22:01,980 --> 00:22:03,489 Alright, and then here we go. 458 00:22:03,489 --> 00:22:05,124 Anchoring through the left heel, inhale. 459 00:22:05,124 --> 00:22:07,913 Lift the right leg up high, Three-Legged Dog. 460 00:22:09,128 --> 00:22:11,564 On an exhale, step it all the way through up 461 00:22:11,564 --> 00:22:13,632 into a nice lunge. 462 00:22:13,632 --> 00:22:14,833 Keep the back knee lifted. 463 00:22:14,833 --> 00:22:16,602 When you're ready, strong legs here, 464 00:22:16,602 --> 00:22:18,103 strong core, inhale, 465 00:22:18,103 --> 00:22:20,706 scoop the palms forward, up and back. 466 00:22:20,706 --> 00:22:23,108 We're coming into a nice high lunge here. 467 00:22:23,108 --> 00:22:25,578 Pull the right hip crease back, get down low, 468 00:22:25,578 --> 00:22:28,575 bend your back knee to get your center right underneath you. 469 00:22:29,578 --> 00:22:33,252 So we want to create a nice long line where the head and the 470 00:22:33,252 --> 00:22:36,072 heart and the pelvis are stacked and bending that back knee is 471 00:22:36,072 --> 00:22:40,459 gonna really help you work toward that, right? 472 00:22:40,459 --> 00:22:41,959 Work in that direction. 473 00:22:43,262 --> 00:22:46,065 Great, we're here. Palms are facing each other. 474 00:22:46,065 --> 00:22:47,333 Thumbs back, pinkies forward. 475 00:22:47,333 --> 00:22:49,568 Lots of space for the shoulders here, 476 00:22:49,568 --> 00:22:52,124 for the neck and the traps to soften and relax. 477 00:22:52,124 --> 00:22:53,739 Inhale, look up. 478 00:22:53,739 --> 00:22:55,441 Listen carefully, exhale, 479 00:22:55,441 --> 00:22:57,276 you're gonna slowly twist to your right. 480 00:22:57,276 --> 00:23:00,713 Take the right fingertips back, left fingertips forward. 481 00:23:00,713 --> 00:23:03,082 Good, then inhale, straighten both legs. 482 00:23:03,082 --> 00:23:05,184 Scoop the arms all the way up. 483 00:23:05,184 --> 00:23:06,952 Big beach ball up and overhead. 484 00:23:06,952 --> 00:23:08,887 And then exhale, open to the left, 485 00:23:08,887 --> 00:23:10,689 Warrior II, back toes turn in. 486 00:23:11,926 --> 00:23:13,570 Front knee bent. 487 00:23:13,570 --> 00:23:15,120 And same thing here, there's gonna be a tendency 488 00:23:15,120 --> 00:23:16,528 to kind of lean forward. 489 00:23:16,528 --> 00:23:18,364 Think about stacking the head, the heart 490 00:23:18,364 --> 00:23:20,455 and the pelvis all in one line. 491 00:23:21,512 --> 00:23:22,608 Great. 492 00:23:23,969 --> 00:23:25,871 Pulling the right hip crease back still. 493 00:23:27,139 --> 00:23:29,041 Strong arms. Here we go. 494 00:23:29,041 --> 00:23:31,543 Inhale in. Keep that front knee bent. 495 00:23:31,543 --> 00:23:32,211 You got this. 496 00:23:32,211 --> 00:23:34,613 Right fingertips reach forward and up 497 00:23:34,613 --> 00:23:36,248 and then all the way back. 498 00:23:36,248 --> 00:23:38,751 Peaceful Warrior, inhale in. 499 00:23:38,751 --> 00:23:39,985 Have fun with this. 500 00:23:39,985 --> 00:23:41,787 Exhale, cartwheel all the way down. 501 00:23:41,787 --> 00:23:44,723 You're gonna go right into that twist we did earlier, 502 00:23:44,723 --> 00:23:46,825 but this time with the back knee lifted. 503 00:23:46,825 --> 00:23:48,093 Right fingertips reach up. 504 00:23:48,093 --> 00:23:50,029 Big breath in. 505 00:23:50,029 --> 00:23:52,231 Big breath out brings you all the way back down. 506 00:23:52,231 --> 00:23:55,334 Beautiful, plant the palms, step the right toes back. 507 00:23:55,334 --> 00:23:57,002 Inhale to shift forward. 508 00:23:57,002 --> 00:24:00,739 Exhale, belly to Cobra or Chaturanga to Upward Facing Dog. 509 00:24:00,739 --> 00:24:02,714 Move with your breath. 510 00:24:03,575 --> 00:24:05,377 Listen to your body. 511 00:24:05,377 --> 00:24:07,146 We'll meet in Downward Facing Dog. 512 00:24:10,159 --> 00:24:12,484 Inhale in deeply here. 513 00:24:12,484 --> 00:24:13,652 Take a Lion's Breath. 514 00:24:13,652 --> 00:24:15,587 Nice cleansing breath as you breathe out. 515 00:24:15,587 --> 00:24:17,589 Don't be shy. 516 00:24:22,861 --> 00:24:24,730 From here, anchor through the right heel. 517 00:24:24,730 --> 00:24:26,265 Inhale, lift the left leg up high, 518 00:24:26,265 --> 00:24:27,666 Three-Legged Dog. 519 00:24:27,666 --> 00:24:30,235 Here we go, exhale, step it all the way up. 520 00:24:30,235 --> 00:24:33,539 Nice lunge here, back knee stays lifted. 521 00:24:33,539 --> 00:24:36,141 We got this. Front knee over front ankle. 522 00:24:36,141 --> 00:24:38,977 Alright, connect to your core, your center. 523 00:24:38,977 --> 00:24:40,946 Here we go, pay attention to the transitions. 524 00:24:40,946 --> 00:24:42,147 How you move matters. 525 00:24:42,147 --> 00:24:44,917 Inhale, scoop the arms forward, up and back. 526 00:24:44,917 --> 00:24:49,455 We rise up, reestablish that bend in that front knee. 527 00:24:49,455 --> 00:24:51,957 Left hip crease pulls back. 528 00:24:51,957 --> 00:24:53,726 We find our inner support system. 529 00:24:53,726 --> 00:24:55,027 So we know the structure. 530 00:24:55,027 --> 00:24:57,429 We play within the structure to make it work to 531 00:24:57,429 --> 00:24:59,827 create our experience, right? 532 00:25:01,200 --> 00:25:02,801 Co-create with your breath here. 533 00:25:02,801 --> 00:25:05,137 Breathe in, feel that lift. 534 00:25:05,137 --> 00:25:06,438 Breathe out, ground. 535 00:25:06,438 --> 00:25:07,606 Maybe bend that back knee. 536 00:25:07,606 --> 00:25:09,680 Get your center right underneath you. 537 00:25:10,843 --> 00:25:12,611 Awesome, you're doing great. Here we go. 538 00:25:12,611 --> 00:25:14,146 Big inhale to maybe look up. 539 00:25:14,146 --> 00:25:16,582 Careful not to crunch the back of the neck. 540 00:25:16,582 --> 00:25:18,650 Exhale, keep the front knee bent. You got this. 541 00:25:18,650 --> 00:25:21,926 Slow and steady, open twist to the left. 542 00:25:23,122 --> 00:25:24,390 Pull that left hip crease back 543 00:25:24,390 --> 00:25:26,925 just like we did in the runner's stretch. 544 00:25:26,925 --> 00:25:28,394 Great, now we're gonna straighten both legs, 545 00:25:28,394 --> 00:25:30,129 come back to center with the inhale. 546 00:25:30,129 --> 00:25:32,831 So inhale, we rise up. 547 00:25:32,831 --> 00:25:35,768 Fingertips reach up, we straighten both legs and then 548 00:25:35,768 --> 00:25:38,771 exhale, dialing to the right, Warrior II. 549 00:25:42,708 --> 00:25:43,976 Front knee over front ankle. 550 00:25:43,976 --> 00:25:45,210 Back toes are turned in. 551 00:25:46,826 --> 00:25:49,014 Strong legs. 552 00:25:51,831 --> 00:25:52,918 Stretch, Benji. 553 00:25:52,918 --> 00:25:54,686 And then here we go, keep that front knee bent. 554 00:25:54,686 --> 00:25:56,054 We're building strength. 555 00:25:56,054 --> 00:25:58,791 Meeting your appropriate edge, reach the left fingertips 556 00:25:58,791 --> 00:26:00,225 forward then up. 557 00:26:00,225 --> 00:26:02,127 Create length, space and then back. 558 00:26:02,127 --> 00:26:06,031 Peaceful Warrior, neck is nice and long. 559 00:26:06,031 --> 00:26:08,033 Hug the low ribs in here, inhale. 560 00:26:08,033 --> 00:26:11,870 Exhale, have some fun, cartwheel all the way through and down. 561 00:26:11,870 --> 00:26:14,606 Right hand comes to the earth, we pivot on the back foot. 562 00:26:14,606 --> 00:26:17,142 And when you're ready, inhale, left fingertips to the sky. 563 00:26:17,142 --> 00:26:18,310 Big twist. 564 00:26:18,310 --> 00:26:19,578 Big breath. 565 00:26:19,578 --> 00:26:21,814 Strong legs. 566 00:26:21,814 --> 00:26:23,782 Inhale, lengthen through the crown. 567 00:26:23,782 --> 00:26:25,284 Nice, long neck. 568 00:26:25,284 --> 00:26:27,586 Exhale to bring it all the way back down. 569 00:26:27,586 --> 00:26:28,554 Awesome work. 570 00:26:28,554 --> 00:26:30,956 Plant the palms, step the left toes back. 571 00:26:30,956 --> 00:26:32,424 Move through a little vinyasa here. 572 00:26:32,424 --> 00:26:34,415 Something that feels good. 573 00:26:34,415 --> 00:26:37,930 You can add on, you can take a break. 574 00:26:37,930 --> 00:26:39,277 Make it your own. 575 00:26:41,071 --> 00:26:43,702 And we're gonna meet in that Downward Facing Dog. 576 00:26:49,186 --> 00:26:50,242 When you get there, 577 00:26:50,242 --> 00:26:53,214 take the deepest breath you've taken all day long. 578 00:26:54,980 --> 00:26:57,015 Exhale, Lion's Breath, tongue out. 579 00:26:57,015 --> 00:26:58,750 Don't be shy. 580 00:26:58,750 --> 00:27:00,395 One more, just like that. 581 00:27:00,395 --> 00:27:02,020 Deep breath in. 582 00:27:02,860 --> 00:27:05,865 Exhale to empty it out, let it go. 583 00:27:07,693 --> 00:27:10,896 Nice, slow descend to the knees to kiss the earth. 584 00:27:12,064 --> 00:27:16,034 Child's Pose, your version, knees together or wide. 585 00:27:16,034 --> 00:27:18,170 Or maybe you just come to a nice comfortable seat. 586 00:27:18,170 --> 00:27:22,569 Come to a place where you can rest and begin to relax. 587 00:27:27,732 --> 00:27:29,300 Close your eyes. 588 00:27:32,654 --> 00:27:35,154 And really land here, whatever that means to you. 589 00:27:35,154 --> 00:27:37,422 Can you just kind of land in this moment? 590 00:27:40,573 --> 00:27:43,426 Then slowly begin to surrender. 591 00:27:46,465 --> 00:27:50,312 Relaxing anything that might be holding or gripping here. 592 00:27:58,911 --> 00:28:02,347 Continuing with your nice conscious, 593 00:28:03,541 --> 00:28:05,784 full inhalations. 594 00:28:10,358 --> 00:28:13,341 And these really awesome, even 595 00:28:13,341 --> 00:28:17,089 exhalations just long and strong. 596 00:28:17,089 --> 00:28:18,089 (chuckles) 597 00:28:25,470 --> 00:28:27,306 Allow the breath to move you here for 598 00:28:27,306 --> 00:28:29,778 just a couple quiet moments. 599 00:28:48,975 --> 00:28:53,098 And then slowly we'll begin to open the eyes. 600 00:28:53,098 --> 00:28:57,302 Claw through the fingertips and easy breezy again pay attention 601 00:28:57,302 --> 00:29:00,572 to the transitions here as we rise back up to all fours. 602 00:29:01,944 --> 00:29:05,343 We're gonna walk the knees out, you can curl the toes under, 603 00:29:05,343 --> 00:29:08,947 and just send the hips back and forth a couple times. 604 00:29:10,176 --> 00:29:13,919 And then we can uncurl the toes and we can just draw a couple 605 00:29:13,919 --> 00:29:16,755 circles or even figure eights with the hips 606 00:29:16,755 --> 00:29:20,412 one way and then the other. 607 00:29:21,481 --> 00:29:23,165 Get a little freaky. 608 00:29:24,429 --> 00:29:27,366 And then find your Tabletop Position. 609 00:29:27,366 --> 00:29:29,451 Press in to the top of your left foot. 610 00:29:29,451 --> 00:29:31,529 You're gonna lift the right knee up. 611 00:29:31,529 --> 00:29:32,971 You're gonna send your right foot 612 00:29:32,971 --> 00:29:35,140 all the way up towards the sky. 613 00:29:35,140 --> 00:29:37,309 So right knee stays bent and 614 00:29:37,309 --> 00:29:38,644 sole of the right foot towards the sky. 615 00:29:38,644 --> 00:29:40,445 Careful not to lean on to your left side, 616 00:29:40,445 --> 00:29:42,514 really hug in to that midline. 617 00:29:42,514 --> 00:29:44,950 Toning the core here, nice and easy, 618 00:29:44,950 --> 00:29:48,487 and now for the right glute we're gonna begin to pulse, 619 00:29:48,487 --> 00:29:50,188 just nice and easy. 620 00:29:50,188 --> 00:29:52,714 Sole of the right foot up towards the sky. 621 00:29:52,714 --> 00:29:56,194 Now try to keep the shoulders nice and even here. 622 00:29:56,194 --> 00:29:58,697 Pressing into both palms evenly. 623 00:29:58,697 --> 00:30:00,899 Gaze straight down. 624 00:30:00,899 --> 00:30:02,768 We're pulsing. We're breathing here. 625 00:30:02,768 --> 00:30:04,636 Nice and calm in the face. 626 00:30:04,636 --> 00:30:06,972 Moving that energy, that Kundalini 627 00:30:06,972 --> 00:30:08,907 throughout the body here. 628 00:30:08,907 --> 00:30:10,768 Keep it going. 629 00:30:10,768 --> 00:30:12,177 Pulsing. 630 00:30:12,177 --> 00:30:13,945 Feeling that right glute engage. 631 00:30:13,945 --> 00:30:18,517 Feeling the low belly, draw up and in. 632 00:30:18,517 --> 00:30:20,419 You're here for five, you got this. 633 00:30:20,419 --> 00:30:22,888 Four, three, stick with it. 634 00:30:22,888 --> 00:30:26,425 Two, on the one, check it out, extend the right leg, 635 00:30:26,425 --> 00:30:29,381 then bend the right knee, bring it all the way up and in 636 00:30:29,381 --> 00:30:32,297 for a One-Legged Pigeon. 637 00:30:32,297 --> 00:30:35,600 Alright, flip onto the top of that back foot. 638 00:30:35,600 --> 00:30:38,296 You're gonna bring the left inner thigh up towards the sky. 639 00:30:38,296 --> 00:30:41,206 You can keep the right heel close in or you can work to 640 00:30:41,206 --> 00:30:42,708 bring the right shin out. 641 00:30:42,708 --> 00:30:45,811 But careful that you're not kind of putting 642 00:30:45,811 --> 00:30:47,345 the cart before the horse. 643 00:30:47,345 --> 00:30:50,182 Just stick with the sensation over the shape here and you can 644 00:30:50,182 --> 00:30:53,015 grow this pose in a way that feels good 645 00:30:53,015 --> 00:30:54,566 for you and your body. 646 00:30:55,787 --> 00:30:58,223 Alright, keep active in both feet. 647 00:30:58,223 --> 00:31:00,392 So the root of this posture is gonna be that back foot 648 00:31:00,392 --> 00:31:01,693 actually, nice and strong. 649 00:31:01,693 --> 00:31:05,697 Benji's chasing something in his dreams here. 650 00:31:05,697 --> 00:31:07,519 We're gonna sit up nice and tall. 651 00:31:07,519 --> 00:31:09,034 We're gonna keep the right foot active 652 00:31:09,034 --> 00:31:11,703 as we slowly begin to melt forward. 653 00:31:11,703 --> 00:31:13,305 Maybe we come on to the forearms. 654 00:31:13,305 --> 00:31:16,163 (laughs) He's dreaming. 655 00:31:16,163 --> 00:31:18,430 He's chasing a squirrel. 656 00:31:18,430 --> 00:31:21,279 And then maybe we come on to the forehead. 657 00:31:21,279 --> 00:31:24,850 We can even kind of bubble gum, bubble gum. 658 00:31:24,850 --> 00:31:28,620 (chuckles) He's really having a... 659 00:31:33,783 --> 00:31:35,484 'Kay, Pigeon Pose. 660 00:31:35,484 --> 00:31:38,497 Can really find a place to rest your head is where 661 00:31:38,497 --> 00:31:40,248 I'm going with that. 662 00:31:40,248 --> 00:31:43,024 So, breathe deep. Ah, the joys and sometimes the 663 00:31:43,024 --> 00:31:44,765 perils of practicing with your pet. 664 00:31:44,765 --> 00:31:46,894 Just kidding, only joy. 665 00:31:53,578 --> 00:31:55,781 Peril, it can be peril, not perils. 666 00:31:55,781 --> 00:31:57,408 Anyway. 667 00:31:57,408 --> 00:31:59,779 Close your eyes. 668 00:31:59,779 --> 00:32:01,542 Breathe deep. 669 00:32:14,182 --> 00:32:17,169 And now nice and easy, so super slow and steady, 670 00:32:17,169 --> 00:32:18,804 you're gonna stay here for a bit, 671 00:32:18,804 --> 00:32:22,993 but see if you can find a soft, soft, easy rocking 672 00:32:24,124 --> 00:32:26,812 that's initiated from that right hip socket. 673 00:32:26,812 --> 00:32:28,647 So rocking gently left to right. 674 00:32:28,647 --> 00:32:30,749 it can be very, very, very subtle. 675 00:32:33,652 --> 00:32:35,654 Continue to breathe. 676 00:32:42,297 --> 00:32:44,963 Then press the palms into the earth. 677 00:32:44,963 --> 00:32:47,999 Draw your navel to your spine, tuck the chin and slowly begin 678 00:32:47,999 --> 00:32:49,901 to roll it back up. 679 00:32:49,901 --> 00:32:53,438 Inhale in, exhale, press into the palms, 680 00:32:53,438 --> 00:32:55,240 come back to all fours. 681 00:32:55,240 --> 00:32:57,572 If you want to do a Downward Dog here you can. 682 00:32:59,179 --> 00:33:01,213 And we'll reset for the other side. 683 00:33:01,213 --> 00:33:05,083 (chuckles) Take a peek at the video here and look at Benji. 684 00:33:10,522 --> 00:33:12,599 He's running. 685 00:33:12,599 --> 00:33:14,993 Running, runnin', runnin'. 686 00:33:14,993 --> 00:33:16,169 Okay, here we go. 687 00:33:18,427 --> 00:33:20,398 From a nice strong foundation. 688 00:33:20,398 --> 00:33:24,327 (laughs) Here we go, pressing into the top of the right foot. 689 00:33:25,203 --> 00:33:27,339 We're gonna kick the left foot up high. 690 00:33:27,339 --> 00:33:29,297 Sole of the left foot to the sky. 691 00:33:29,297 --> 00:33:34,212 I'm gonna be just aware of where my weight is shifting here. 692 00:33:34,212 --> 00:33:35,914 Trying to press into both palms evenly. 693 00:33:35,914 --> 00:33:37,916 When you're ready, let's begin that pulse. 694 00:33:39,784 --> 00:33:40,975 Find your breath. 695 00:33:43,774 --> 00:33:45,339 Hugging on to that midline. 696 00:33:45,339 --> 00:33:47,359 hugging those low ribs in. 697 00:33:48,020 --> 00:33:50,528 And if you're kind of, if this is a new thing for you, 698 00:33:50,528 --> 00:33:54,295 move slow so you can really feel what muscles you're activating 699 00:33:54,295 --> 00:33:57,402 and make sure that you're not letting any tension creep up 700 00:33:57,402 --> 00:34:00,038 into the shoulders or the neck. 701 00:34:00,038 --> 00:34:02,674 Gaze straight down unless you're looking at Benji who's still 702 00:34:02,674 --> 00:34:05,010 running after something in his dreams. 703 00:34:05,010 --> 00:34:09,080 Otherwise gaze straight down and keep it going here. 704 00:34:09,080 --> 00:34:11,149 Press into the top of the right foot for stability. 705 00:34:11,149 --> 00:34:13,585 Feel that left glute start to turn on, 706 00:34:13,585 --> 00:34:16,922 low belly start to draw up and in to support. 707 00:34:18,616 --> 00:34:20,392 You're doing great. 708 00:34:20,392 --> 00:34:22,394 Keep it going. 709 00:34:22,394 --> 00:34:24,562 You're doing awesome for five. 710 00:34:24,562 --> 00:34:25,964 Breathe deep for four. 711 00:34:27,201 --> 00:34:29,334 Three, two. 712 00:34:29,334 --> 00:34:32,871 And on the one, extend the left leg out all the way. 713 00:34:32,871 --> 00:34:37,355 Then bend and draw it all the way up in to 714 00:34:37,355 --> 00:34:40,612 One-Legged Pigeon on the other side. 715 00:34:40,612 --> 00:34:42,681 (chuckles) Okay. 716 00:34:42,681 --> 00:34:44,149 Take a look back at your right foot. 717 00:34:44,149 --> 00:34:45,750 Ground it down. 718 00:34:45,750 --> 00:34:47,852 Right inner thigh spirals up towards the sky. 719 00:34:47,852 --> 00:34:51,189 This is the root of the posture. Back foot strong. 720 00:34:51,189 --> 00:34:53,491 Then from here, check your left toes, 721 00:34:53,491 --> 00:34:55,694 keep them nice and active. 722 00:34:55,694 --> 00:34:57,963 Inhale, think Cobra or Up Dog here, 723 00:34:57,963 --> 00:35:00,899 find that length first. 724 00:35:00,899 --> 00:35:05,036 And then you can start to play. Maybe coming onto the forearms. 725 00:35:05,036 --> 00:35:07,009 Maybe stacking the fists. 726 00:35:09,542 --> 00:35:11,042 Maybe you keep it lifted or 727 00:35:11,042 --> 00:35:13,078 maybe you start to find a soft bow. 728 00:35:21,853 --> 00:35:25,000 A nice active breath here, my dears. 729 00:35:32,176 --> 00:35:33,577 Stay in it. 730 00:35:37,535 --> 00:35:40,184 Bring your attention back to the sound of your breath. 731 00:35:45,710 --> 00:35:48,947 As you ready, invite that slow, gentle rock. 732 00:35:50,123 --> 00:35:51,282 And just play with it. 733 00:35:51,282 --> 00:35:53,321 Notice how this side is different. 734 00:36:18,319 --> 00:36:22,400 And then nice and easy, we'll bring the hands to the earth. 735 00:36:23,415 --> 00:36:26,217 We'll stay nice and energized through the feet 736 00:36:26,217 --> 00:36:28,586 and we'll rise up. 737 00:36:28,586 --> 00:36:30,021 Lift the heart, listen carefully, 738 00:36:30,021 --> 00:36:33,358 you're gonna sink on over to your left hip, 739 00:36:33,358 --> 00:36:36,528 and you're gonna bring the right foot around. 740 00:36:36,528 --> 00:36:38,329 Benji wakes up from his dream. 741 00:36:38,329 --> 00:36:40,999 We're gonna bring the soles of the feet together, 742 00:36:40,999 --> 00:36:43,234 Cobbler's Pose or Baddha Konasana. 743 00:36:43,234 --> 00:36:44,235 Sit up nice and tall. 744 00:36:44,235 --> 00:36:47,405 You can grab the ankles or you can take the thumbs and start to 745 00:36:47,405 --> 00:36:50,108 use the pressure of the thumbs to just give yourself a little 746 00:36:50,108 --> 00:36:53,896 foot massage, little reflexology moment here. 747 00:36:56,948 --> 00:36:59,951 Alright, then inhale in here, lift your chest. 748 00:36:59,951 --> 00:37:01,653 Exhale, bend the elbows left to right. 749 00:37:01,653 --> 00:37:05,523 Begin to look forward as if you are looking down into a pond. 750 00:37:05,523 --> 00:37:08,560 I always say this is like my Zoolander moment. 751 00:37:08,560 --> 00:37:10,495 It's like, "Who am I?" 752 00:37:10,495 --> 00:37:13,364 I'm looking, getting a reflection back. 753 00:37:13,364 --> 00:37:14,599 So take a second here. 754 00:37:14,599 --> 00:37:17,569 Keep a nice, long, beautiful neck here 755 00:37:17,569 --> 00:37:18,736 so not collapsed. 756 00:37:18,736 --> 00:37:22,140 Just, yeah, looking down, creating length, 757 00:37:22,140 --> 00:37:24,474 seeing your reflection. 758 00:37:25,577 --> 00:37:26,754 Inhale in. 759 00:37:26,754 --> 00:37:30,148 And then exhale, draw everything down. 760 00:37:30,148 --> 00:37:33,797 Let the weight of your head drop nice and slow and with control. 761 00:37:37,021 --> 00:37:40,291 Inhale, feel the skin of your back body stretch. 762 00:37:42,854 --> 00:37:43,992 Exhale. 763 00:37:45,927 --> 00:37:49,017 Slowly begin to relax the shoulders 764 00:37:49,017 --> 00:37:51,329 and we'll release and come back up. 765 00:37:51,329 --> 00:37:54,359 Take your fingertips, bring them to the outer edges of your legs. 766 00:37:54,359 --> 00:37:57,475 Slowly close this chapter. 767 00:37:57,475 --> 00:37:59,911 Knees kiss together, we're gonna lean back here, 768 00:37:59,911 --> 00:38:01,646 way back nice and easy. 769 00:38:02,736 --> 00:38:03,523 Good. 770 00:38:03,523 --> 00:38:05,617 Then we're gonna slowly lift the legs, 771 00:38:05,617 --> 00:38:08,585 cross one leg over. 772 00:38:08,585 --> 00:38:09,721 And you're just gonna take whatever shape 773 00:38:09,721 --> 00:38:10,688 you want with your arms. 774 00:38:10,688 --> 00:38:11,723 I know. 775 00:38:11,723 --> 00:38:15,326 It can be like whatever, it can be just basic. 776 00:38:15,326 --> 00:38:17,308 Can be Eagle arms. 777 00:38:17,308 --> 00:38:20,641 Can be just like, (scares). 778 00:38:20,641 --> 00:38:22,373 (laughs) Make someone scared. 779 00:38:22,373 --> 00:38:24,466 It can be jazz hands. 780 00:38:24,466 --> 00:38:26,037 Be prayer position. 781 00:38:27,238 --> 00:38:29,016 Cool, then come back to center. 782 00:38:29,016 --> 00:38:31,718 Cross the opposite leg over. 783 00:38:31,718 --> 00:38:34,312 And then just take a shape with your arms. 784 00:38:35,928 --> 00:38:37,749 Come on, second, second side. 785 00:38:37,749 --> 00:38:38,859 Don't be shy. 786 00:38:41,769 --> 00:38:43,621 Bring it back to center. 787 00:38:43,621 --> 00:38:45,123 Opposite leg on top. 788 00:38:45,123 --> 00:38:46,958 Here you go, get another chance on this side, 789 00:38:46,958 --> 00:38:48,045 take a shape. 790 00:38:49,150 --> 00:38:51,529 This is like the most creative core work I've ever done. 791 00:38:51,529 --> 00:38:52,660 (laughs) 792 00:38:53,648 --> 00:38:56,000 Great, come back to center and last time, 793 00:38:56,000 --> 00:38:57,635 opposite leg on top. 794 00:38:57,635 --> 00:38:59,093 Take a shape. 795 00:39:00,025 --> 00:39:01,371 Change it. 796 00:39:03,341 --> 00:39:04,676 Great, then come back to center. 797 00:39:04,676 --> 00:39:08,580 Inhale in, exhale forehead towards the knees. 798 00:39:08,580 --> 00:39:10,582 Take the biggest I love you breath you've taken all day. 799 00:39:10,582 --> 00:39:12,884 This is it, your practice is coming to an end. 800 00:39:15,428 --> 00:39:18,085 In every end is a new beginning. 801 00:39:20,183 --> 00:39:24,629 And from my heart to yours, I wish you a beautiful continued 802 00:39:24,629 --> 00:39:27,652 awakening of the artist within. 803 00:39:29,152 --> 00:39:32,537 It's so beautiful when we are able to recognize our creative 804 00:39:32,537 --> 00:39:35,641 energy and to use it 805 00:39:37,739 --> 00:39:39,607 in the way that serves. 806 00:39:42,219 --> 00:39:44,882 Go ahead and lift the head, cross the legs, 807 00:39:44,882 --> 00:39:47,174 let's bring the hands together at the heart. 808 00:39:49,632 --> 00:39:51,356 Just create a little energy here 809 00:39:51,356 --> 00:39:54,092 by bringing the palms together. 810 00:39:54,092 --> 00:39:55,460 Create a little movement here. 811 00:39:55,460 --> 00:39:56,650 A little heat. 812 00:40:00,032 --> 00:40:02,912 And then slowly bring the thumbs up to the third eye. 813 00:40:04,002 --> 00:40:06,471 Inhale in. 814 00:40:06,471 --> 00:40:08,389 Exhale to relax the shoulders. 815 00:40:10,837 --> 00:40:12,910 Inhale in again. 816 00:40:12,910 --> 00:40:17,074 And we'll exhale to close the practice with a bow. 817 00:40:18,216 --> 00:40:19,584 Take good care everyone. 818 00:40:19,584 --> 00:40:20,851 Namaste. 819 00:40:21,781 --> 00:40:25,369 (upbeat music)