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- What's up everyone,
welcome to Yoga With Adriene.

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I'm Adriene, 
this is Benji, and it's Day 6.

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(mimics fireworks)

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Burn.

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Do not be afraid. (chuckles)

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Let's get started.

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(bright upbeat piano music)

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Okey-doke, we're going
to begin today's practice

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with the pranayama,
with a breath technique

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called Breath of Fire.

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So, watch out, (laughs)
just kidding.

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We're gonna sit up on a
little blanket or block,

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or a towel if you have it.
If not, no worries.

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Let's all come in to a seat.

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Lengthen up through the spine.

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And draw one hand to the belly,

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place the other 
one right on top.

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Just take a moment if you can,

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I can even feel myself 
moving around a lot.

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Just my energy here today.

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Just try to come into a
place of stillness to begin.

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And I'll let you to close
the eyes to see if that helps.

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Relax the shoulders 
and just land

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with a deep breath in,
and a long, long breath out.

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And you might feel a bit tired.

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If that's the case for you

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and you have no
problem being still right now,

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then I have your back with
the next breath technique.

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We'll bring some
energy to the body.

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And if you're feeling like
it's hard to be still right now,

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you know what to do, anchor
in the sound of your breath.

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Slow down your inhale.

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Slow down your exhale.

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Maybe we all find a
slight gentle reverent bow,

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just tucking the chin a little.

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Going inward.

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Let's have a
moment of gratitude here

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just for yourself

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for showing up for yourself.

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For when we take
the time to condition,

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and to practice

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sustaining the 
effort of being curious

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about our own
selves on our own paths,

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and that helps inform our
relationships with others

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and the way we 
move and walk through

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the world.

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Take one more moment here.

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Inhale.

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And then exhale,
lift the chin,

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gently open the eyes, and then
we will begin Breath of Fire.

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So a quick tutorial.

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Inhale, breathe into your hands.

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Feel the breath expand.

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We've already been here,

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we've set up the
foundations of this,

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and then exhale,
draw the navel in.

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Squeeze it in, in, in.

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So there's an expansion 
as you breathe in, give it a try.

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And then a contraction, as
you breathe out, give it a try.

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And we're just
gonna speed that up.

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So we inhale, belly expands,
we've talked about

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that directional breath
going down, it expands.

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And on the exhale,
it's a sharp quick inhale in,

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or excuse me, exhale
in with the contraction.

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So inhale. expansion.
Exhale, contraction.

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Inhale, expansion.
This is just practice.

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It's all practice,
and then exhale, draw it in.

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Now we're gonna speed that up.

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Inhale.
Exhale.

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(repeated breathing)

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Great, then let it go.

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So that is our
Kapalabhati Breath, some layers.

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The inhale becomes passive
once you find your rhythm,

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and you focus on
that short, sharp exhale,

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that contraction
drawing the navel.

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Think about the image of drawing

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the navel back in
towards the spine.

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So there's a string
that expands out on inhale

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and then it gets
pulled back in on the exhale.

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Another layer is once
you feel like you don't need

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to look at me or once we begin,

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send your gaze down
gently past your nose.

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Soft gaze, just bringing 
your concentration,

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your focus inward on the breath.

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You might start to
get off the rhythm,

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you might fall off path, right?

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What's new?
That's life, all good.

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Come back to the breath,
the rhythm,

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and you'll find
your groove again.

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Fall off, come back, and
get into the groove again.

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Alright, Breath of
Fire's so wonderful

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for kind of burning (laughs)

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any toxic energy.

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This is known to be really
good for preventing illness,

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disease, and ultimately today
just to be a matter of fact,

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this is gonna
help give us energy

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for a bit of core conditioning

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that hopefully centers
you and is a lot of fun.

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Okay.

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Alright, so hands come 
back to the belly, let's begin.

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First, just one big inhale.

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And a long exhale.

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And inhale to
begin Breath of Fire.

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(repeated breathing)

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Alright keep it going.

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Try to keep the
shoulders relaxed,

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isolating just the
navel to the spine.

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Creating that pump,
that energizing rhythm.

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10 more seconds.

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And let it go, big inhale 
in through the nose.

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Exhale, let it out,
and close your eyes.

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Release the hands to
the knees or the thighs

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and just notice how you feel.

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And the hands return to
the belly for round two.

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Only two rounds of this,
so here we go.

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Inhale in.

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Exhale to release.

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And inhale to
begin Breath of Fire.

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10 more seconds.

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And inhale in.

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Exhale out 
through the nostrils.

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Release the hands to
the knees or thighs,

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close your eyes and observe.

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Alright, just a little taste.

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Notice how you feel and
let's take it on to all fours.

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Tabletop Position, feel free
to pad the knees if you like.

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Benji you didn't come
to me for Kapalabhati.

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Usually the pets
really like Breath of Fire,

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so if that happened to you,
know you're not alone,

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hopefully it brought 
you some smiles.

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From Tabletop Position,
drop the belly, open the chest,

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lift your heart, breathe in.

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Exhale, round through
the spine, chin to chest,

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press into your foundation.

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Good, inhale, 
drop the belly, breathe in.

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Exhale, round through 
the spine, breathe out.

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One more, nice and slow, inhale.

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Drop the belly, breathe in.

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And exhale, round through
nice and slow, breathe out.

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Good, inhale, Tabletop Position.

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We're gonna curl
the right toes under,

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slide the right
leg all the way out

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so your right heel's
really reaching out.

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Then hold onto
your center your core as

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you inhale, send the left
fingertips forward, thumb up.

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Good now inhale, slide the right
leg up, lift the right leg.

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Right toes dial down.

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Exhale, bring it all in.

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Knee to nose,
round through the spine

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just like we did in Cat.

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Try to lift your
heel to your glute.

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Good, inhale, extend,
look forward,

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spread the fingers,
spread the toes.

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Press away from the earth,
and then exhale,

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keep pressing 
away from the earth

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as you round it in, contract.

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So inhale, we expand,

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radiating energy 
through the fingers and toes.

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And then exhale, round through.

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Keep it going.

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Inhale, extend.

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Exhale, round through.

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Careful not to lock
through your right elbow.

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Slight bend there. 
Inhale, extend.

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Exhale, round through.

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Inhale, extend.

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Exhale, round through.

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One more, you've got this,
stick with it.

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Inhale, expand.

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Exhale, round through.

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Bring your left
hand to your right shin,

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squeeze and lift,

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squeeze and lift it in,
and then let it all go.

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Alright, other side.

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Curl the left toes under.

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Send the left heal back.

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Now before you lift anything,

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connect to the torso, right?

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Bring in the abdominals.

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That's right, and then send
the right fingertips forward,

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right thumb up.

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Pull the right
shoulder back, and inhale,

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slide the left leg.

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Alright, inhale again to
expand whenever you're ready.

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And with the exhale, reel it in.

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Inhale, reach.

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Exhale, bring it in.

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Nice and slow, 
follow your breath.

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Inhale, reach.

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Exhale, bring it in.

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Inhale, extend.

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Exhale, bring it in.

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Working on the 
muscles of the arms.

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The legs, the glutes,
and the core.

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Building a strong back body.

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Inhale to extend.

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Exhale, bring it in, last one.

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If you took a break, come
on back for this last one,

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inhale to spread the
fingertips and toes.

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And exhale to bring it in.

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Hold here, take your
right hand to your left shin,

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squeeze and lift it in,
squeeze and lift.

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Press into your right
foot for stability.

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Whoo, and then release,
awesome work.

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Walk the palms forward, keep
the knees underneath the hips.

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You're gonna walk
the palms forward

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so that they're not directly
underneath your shoulders.

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So just a little bit as if
we were headed to Downward Dog,

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except we're gonna inhale,
drop the belly here.

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And then exhale,
send the hips back.

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Good, come through, 
pull all the heart through,

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drop the belly.

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00:12:17,890 --> 00:12:20,240
So think long Puppy 
belly here, really stretching

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through the muscles of the abs,

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and then exhale, send it back.

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And then one more time,
slide it through,

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drop the belly.

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And exhale, send the
hips towards the feet.

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Awesome work.

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Alright, come on back,

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you can keep the
hands where they are.

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Curl the right toes under,
lift the right knee,

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curl the right toes under,
lift the left knee,

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Plank Pose, really
reaching the heels back,

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crown forward.

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Draw the shoulders 
away from the ears

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and find your center by
lifting the navel in and up.

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You got this.

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Stay here breathing,
find that Ujjayi breath,

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or check it out.

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Lift the right heel,
let it hover.

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00:13:02,930 --> 00:13:05,943
Option here to lift the
left fingertips forward.

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You can work your
way towards that.

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Maybe not even this year,
maybe next year,

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or five years from now.

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So we're in Plank, we're
in Half Plank with the knees.

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We're in Plank or
we're lifting the right leg

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or we're lifting the left arm

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with it for three,
two on the one,

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lower, try to stay
lifted in your Plank,

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and here we go.

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Other side, lift the left leg,

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just a little
hover here, we got this.

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Maybe the right
arm reaches forward,

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maybe not.

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We're using this
opportunity to breathe deep,

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build strength, feel that heat,
definitely a burn.

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Beautiful, if the
arm is lifted, lower it.

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If the leg is lifted, lower it.

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00:13:50,170 --> 00:13:52,320
Everyone lower to your knees,

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bring the feet together,
knees together.

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Send the hips back and
then send the fingertips

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00:13:57,910 --> 00:14:00,320
all the way back too
as you bow the head,

254
00:14:00,320 --> 00:14:04,020
relax the shoulders 
down in Balasana.

255
00:14:04,020 --> 00:14:05,770
Take a deep breath in.

256
00:14:05,770 --> 00:14:07,608
Sigh it out with a little sound.

257
00:14:09,770 --> 00:14:11,550
Again, deep breath in.

258
00:14:13,120 --> 00:14:15,405
And lean into it, sigh it out.

259
00:14:16,960 --> 00:14:19,068
One more time, inhale.

260
00:14:20,660 --> 00:14:22,071
And let it go.

261
00:14:25,790 --> 00:14:27,533
Gorgeous, slowly come back up.

262
00:14:28,950 --> 00:14:31,390
Back to all fours,
swing the legs to one side,

263
00:14:31,390 --> 00:14:36,423
any side, and let's come
to a seat, legs out in front.

264
00:14:38,708 --> 00:14:41,360
Great, hands are gonna
come behind the thighs.

265
00:14:41,360 --> 00:14:44,170
Lift those knees up
just a bit so the heels

266
00:14:44,170 --> 00:14:47,470
are on the ground,
toes are pointing face up.

267
00:14:47,470 --> 00:14:49,750
Now loop the shoulders 
forward, up and back,

268
00:14:49,750 --> 00:14:51,340
lift the chest.

269
00:14:51,340 --> 00:14:52,340
Inhale in.

270
00:14:52,340 --> 00:14:54,760
Exhale, navel
draws into the spine,

271
00:14:54,760 --> 00:14:57,580
so I'm connected, I'm gonna 
use that as I lean back.

272
00:14:57,580 --> 00:14:59,390
Drag the heels towards the body

273
00:14:59,390 --> 00:15:01,090
a little bit more and lean back.

274
00:15:01,090 --> 00:15:03,220
Holding on with the arms here.

275
00:15:03,220 --> 00:15:05,740
Lots of beautiful upward energy

276
00:15:05,740 --> 00:15:08,270
through the front body, lots
of beautiful downward energy

277
00:15:08,270 --> 00:15:09,611
through the back body.

278
00:15:10,560 --> 00:15:11,610
So you may just stay here,

279
00:15:11,610 --> 00:15:14,130
especially if you're
already feeling that energy,

280
00:15:14,130 --> 00:15:15,133
that shake.

281
00:15:16,090 --> 00:15:19,752
Or you might begin to
lift the shins parallel

282
00:15:19,752 --> 00:15:21,723
to the ceiling or to the sky.

283
00:15:23,650 --> 00:15:25,870
And then maybe you might
reach the fingertips forward,

284
00:15:25,870 --> 00:15:27,620
draw the legs together,
just maybe.

285
00:15:29,650 --> 00:15:33,070
Wherever you are,
we're here fully arriving

286
00:15:33,070 --> 00:15:34,831
with each inhale.

287
00:15:37,840 --> 00:15:40,630
Heels on the ground,
shins lifted,

288
00:15:40,630 --> 00:15:42,363
maybe fingertips
reaching forward.

289
00:15:45,540 --> 00:15:48,180
Then wherever you are,
inhale in,

290
00:15:48,180 --> 00:15:50,340
exhale, and you're gonna slowly,

291
00:15:50,340 --> 00:15:52,200
so even if the
heels are on the ground,

292
00:15:52,200 --> 00:15:55,320
you're gonna slowly
lower all the way down,

293
00:15:55,320 --> 00:15:57,730
straighten the legs,
low Boat Pose.

294
00:15:57,730 --> 00:15:59,540
And then gather yourself,
come back up.

295
00:15:59,540 --> 00:16:02,303
Heels can totally come 
to the ground or here.

296
00:16:03,660 --> 00:16:07,058
Again, low Boat, inhale.

297
00:16:07,058 --> 00:16:10,113
Use that contraction, come back 
up to wherever you were.

298
00:16:11,900 --> 00:16:14,810
Let's keep it going.
Inhale, low Boat.

299
00:16:14,810 --> 00:16:15,933
Exhale to lift.

300
00:16:17,270 --> 00:16:18,778
Inhale, low Boat.

301
00:16:19,626 --> 00:16:21,110
Exhale to lift.

302
00:16:21,110 --> 00:16:22,270
Stick with it, you got it.

303
00:16:22,270 --> 00:16:24,560
Inhale, low Boat.

304
00:16:24,560 --> 00:16:26,931
Exhale to lift.

305
00:16:26,931 --> 00:16:30,050
Inhale, low Boat.

306
00:16:30,050 --> 00:16:31,050
Exhale to lift.

307
00:16:31,050 --> 00:16:33,600
Now check it out.
(laughs)

308
00:16:33,600 --> 00:16:36,076
Hands are gonna go
over to the left side

309
00:16:36,076 --> 00:16:40,443
as we low Boat to
the left, come back up.

310
00:16:41,327 --> 00:16:43,680
And now to the right,
low Boat to the right.

311
00:16:45,390 --> 00:16:46,961
Come back up.

312
00:16:48,274 --> 00:16:50,139
Low Boat to the left.

313
00:16:51,807 --> 00:16:53,890
And back to center.

314
00:16:53,890 --> 00:16:55,577
And to the right.

315
00:16:57,090 --> 00:16:58,760
Back to center.

316
00:16:58,760 --> 00:17:00,400
Inhale, low Boat to the left,

317
00:17:00,400 --> 00:17:02,360
this time you're gonna
try to walk on to your left

318
00:17:02,360 --> 00:17:05,730
butt cheek, and then
back to center, squeeze.

319
00:17:05,730 --> 00:17:09,090
And you can take a full
stop here in the center moment.

320
00:17:09,090 --> 00:17:11,846
And inhale to the right,
right glute,

321
00:17:11,846 --> 00:17:14,143
reaching to the right
and back to the center.

322
00:17:15,030 --> 00:17:17,010
Do a nice slow pace here.

323
00:17:17,010 --> 00:17:18,820
Slow burn.

324
00:17:18,820 --> 00:17:21,230
Left, center.

325
00:17:22,747 --> 00:17:25,190
Inhale, right.
Use the exhale,

326
00:17:25,190 --> 00:17:26,970
that sharp contraction,
to bring you up.

327
00:17:26,970 --> 00:17:29,110
So we're using the breath,
breath's still leading the way.

328
00:17:29,110 --> 00:17:31,320
Inhale, low Boat to the left.

329
00:17:31,805 --> 00:17:33,939
Exhale, center.

330
00:17:34,920 --> 00:17:36,429
Low Boat to the right.

331
00:17:37,274 --> 00:17:38,650
Center. 
One more on each side.

332
00:17:38,650 --> 00:17:40,170
If you took a break, awesome.

333
00:17:40,170 --> 00:17:43,100
Come on back for this
last round, here we go.

334
00:17:43,100 --> 00:17:46,023
To the left. Center.

335
00:17:47,028 --> 00:17:48,724
To the right, inhale.

336
00:17:49,876 --> 00:17:51,244
Exhale, center.

337
00:17:52,140 --> 00:17:53,040
Beautiful.

338
00:17:53,040 --> 00:17:55,010
Open the knee, soles of
the feet come together.

339
00:17:55,010 --> 00:17:57,260
Inhale, loop the shoulders 
forward, up and back.

340
00:17:57,260 --> 00:18:00,410
Lift your chest nice and proud.

341
00:18:00,410 --> 00:18:03,190
Feel the heat in
the back of your neck

342
00:18:03,190 --> 00:18:05,980
and maybe your chest and
your armpits and your legs.

343
00:18:05,980 --> 00:18:07,700
Notice what it feels
like to be alive today.

344
00:18:07,700 --> 00:18:09,398
Take a deep breath in.

345
00:18:09,398 --> 00:18:11,386
And then exhale, 
send your heart forward,

346
00:18:11,386 --> 00:18:12,710
head forward.

347
00:18:12,710 --> 00:18:14,340
Maybe you grab the toes,

348
00:18:14,340 --> 00:18:16,660
bend the elbows
left to right here.

349
00:18:16,660 --> 00:18:18,680
And melt the heart down.

350
00:18:18,680 --> 00:18:21,120
The weight of the
head can fall over.

351
00:18:21,120 --> 00:18:23,463
Today for this variation,
just let it go.

352
00:18:25,880 --> 00:18:27,461
Breathing.

353
00:18:34,090 --> 00:18:35,430
That's hard work, way to go.

354
00:18:35,430 --> 00:18:37,560
Inhale, lift the heart.

355
00:18:37,560 --> 00:18:39,090
Bring the legs back to center,

356
00:18:39,090 --> 00:18:41,007
and we're gonna
come onto our backs.

357
00:18:45,221 --> 00:18:48,210
Alright, knees are up,
feet are on the ground,

358
00:18:48,210 --> 00:18:50,091
toes pointing forward.

359
00:18:51,100 --> 00:18:54,100
Interlace the fingertips,
bring them behind the head,

360
00:18:54,100 --> 00:18:55,840
but go ahead and
keep the thumbs extended.

361
00:18:55,840 --> 00:18:56,980
I love to extend the thumbs

362
00:18:56,980 --> 00:18:59,300
to create a little
neck hammock for myself.

363
00:18:59,300 --> 00:19:02,230
Elbows are gonna stay wide,
we scoop the tailbone up

364
00:19:02,230 --> 00:19:05,350
so the low back's nice
and flush with the mat.

365
00:19:05,350 --> 00:19:08,460
Let the breath guide you,
inhale in here.

366
00:19:08,460 --> 00:19:12,370
Exhale to lift up, but
instead of crunching like so,

367
00:19:12,370 --> 00:19:14,290
keep your gaze
up towards the sky.

368
00:19:14,290 --> 00:19:15,650
Imagine you're
holding a piece of fruit

369
00:19:15,650 --> 00:19:17,290
between your
chin and your chest.

370
00:19:17,290 --> 00:19:19,000
Keep the elbows nice and wide,

371
00:19:19,000 --> 00:19:21,670
and take it upon
yourself to really engage,

372
00:19:21,670 --> 00:19:23,750
stay here, hang out for a second

373
00:19:23,750 --> 00:19:27,150
until you feel a
little bit of a burn,

374
00:19:27,150 --> 00:19:32,150
a little connection 
in the abdominals.

375
00:19:34,450 --> 00:19:37,530
Now with the breath,
inhale, lower.

376
00:19:37,530 --> 00:19:39,763
Exhale, contract,
and lift again.

377
00:19:41,233 --> 00:19:42,455
Inhale, lower.

378
00:19:43,504 --> 00:19:46,470
Exhale, lift.
You got this.

379
00:19:46,470 --> 00:19:47,750
No need to think too hard.

380
00:19:47,750 --> 00:19:48,830
Just follow your breath.

381
00:19:48,830 --> 00:19:51,470
Let your breath lead the way.
Exhale, lift.

382
00:19:51,470 --> 00:19:53,439
Inhale, lower.

383
00:19:53,439 --> 00:19:55,388
Exhale, lift.

384
00:19:55,388 --> 00:19:56,879
Inhale, lower.

385
00:19:57,751 --> 00:19:59,028
Exhale, lift.

386
00:20:00,346 --> 00:20:02,284
Keep it going.

387
00:20:10,660 --> 00:20:13,400
Good. Inhale, lower. 
Exhale, lift.

388
00:20:13,400 --> 00:20:15,530
The next time 
you're lifted, stay lifted.

389
00:20:15,530 --> 00:20:18,740
You're gonna reach the fingertips
towards the heels here.

390
00:20:18,740 --> 00:20:20,750
Stay lifted, lifted, lifted.

391
00:20:20,750 --> 00:20:21,590
We're not crunching.

392
00:20:21,590 --> 00:20:24,513
We're keeping the
shoulders nice and relaxed.

393
00:20:25,780 --> 00:20:29,040
Now reach your left fingertips
towards your left toes.

394
00:20:29,040 --> 00:20:30,580
Then come back to center.

395
00:20:30,580 --> 00:20:32,960
Right fingertips
towards right toes.

396
00:20:32,960 --> 00:20:35,360
Back to center.
Now keep it going.

397
00:20:35,360 --> 00:20:37,554
Gazing up at the sky.

398
00:20:37,554 --> 00:20:39,990
Hugging the low ribs in.

399
00:20:39,990 --> 00:20:41,834
Breathing deep here.

400
00:20:45,320 --> 00:20:47,770
Beautiful, 
now interlace the fingertips,

401
00:20:47,770 --> 00:20:50,280
come back to your
neck hammock for support.

402
00:20:50,280 --> 00:20:52,963
Head stays lifted,
elbows nice and wide.

403
00:20:54,090 --> 00:20:56,370
Alright, lift the 
right shin now,

404
00:20:56,370 --> 00:20:58,830
lift the left shin,
and here we go,

405
00:20:58,830 --> 00:21:00,540
breathing nice and evenly,

406
00:21:00,540 --> 00:21:02,870
we're gonna drop
the right toes down.

407
00:21:02,870 --> 00:21:03,890
Bring it back up, and then

408
00:21:03,890 --> 00:21:06,560
the left toes down.
Bring it back up.

409
00:21:06,560 --> 00:21:10,083
Right toes down. 
Left toes down.

410
00:21:11,410 --> 00:21:14,640
Right toes down. 
Left toes down.

411
00:21:14,640 --> 00:21:17,160
Low back stays nice
and flush, you got this.

412
00:21:17,160 --> 00:21:20,070
Right toes down. 
Left toes down.

413
00:21:20,070 --> 00:21:23,140
Now send both legs
up towards the sky.

414
00:21:23,140 --> 00:21:25,913
Take your hands, 
reach them over towards

415
00:21:25,913 --> 00:21:28,550
the left side of your mat.

416
00:21:28,550 --> 00:21:31,290
And this is like the old
school Yoga With Adriene image

417
00:21:31,290 --> 00:21:33,290
that is like holding
Simba over the cliff.

418
00:21:33,290 --> 00:21:35,414
So you're reaching,
you're really engaging your abs,

419
00:21:35,414 --> 00:21:37,727
no laziness here.

420
00:21:37,727 --> 00:21:39,465
Good, then bring
Simba up and over.

421
00:21:39,465 --> 00:21:42,183
Take him to the right.

422
00:21:43,660 --> 00:21:46,363
Up and over to the left.

423
00:21:47,459 --> 00:21:50,130
Up and over to the right.

424
00:21:50,130 --> 00:21:52,300
Now check it out, 
up and over to the left,

425
00:21:52,300 --> 00:21:55,750
this time drop your
right leg, let it hover.

426
00:21:55,750 --> 00:21:58,100
Back up to center,
legs and arms,

427
00:21:58,100 --> 00:21:59,740
over to the right with Simba

428
00:21:59,740 --> 00:22:03,930
and leg, left leg down to hover.

429
00:22:03,930 --> 00:22:05,670
Okay back to center.

430
00:22:05,670 --> 00:22:08,203
To the left,
dropping the right heel.

431
00:22:09,750 --> 00:22:12,770
And to the right,
dropping the left heel.

432
00:22:12,770 --> 00:22:14,813
Back and forth, you got this.

433
00:22:16,361 --> 00:22:18,872
Exhaling when you
come back to center.

434
00:22:32,020 --> 00:22:34,750
Alright, even it out,
one more on each side.

435
00:22:34,750 --> 00:22:38,550
If you took a break, come
back all in now, here you go.

436
00:22:38,550 --> 00:22:42,740
And then slowly release the head,
just the head, the neck,

437
00:22:42,740 --> 00:22:45,320
the shoulders, keep the legs up.

438
00:22:45,320 --> 00:22:46,690
Awesome, you're doing great.

439
00:22:46,690 --> 00:22:49,590
Bring the palms down to
the earth, legs stay up here.

440
00:22:49,590 --> 00:22:52,080
Last bit, we're gonna
press the palms into the earth

441
00:22:52,080 --> 00:22:54,770
and we're gonna lift
the soles of the feet

442
00:22:54,770 --> 00:22:56,780
all the way up towards the sky.

443
00:22:56,780 --> 00:22:59,352
So here we go, inhale in.

444
00:22:59,973 --> 00:23:01,407
And exhale to lift.

445
00:23:02,730 --> 00:23:05,143
Inhale, lower. 
Exhale, lift.

446
00:23:06,610 --> 00:23:08,633
Inhale, lower. 
Exhale, lift.

447
00:23:09,790 --> 00:23:12,620
Inhale, lower. 
Exhale, lift.

448
00:23:12,620 --> 00:23:15,120
Really working to
find that engagement

449
00:23:15,120 --> 00:23:17,120
in the low belly here.

450
00:23:17,120 --> 00:23:19,230
Doesn't have to be a
big move to do that.

451
00:23:19,230 --> 00:23:21,793
You can use your palms,
in fact, do use your palms

452
00:23:21,793 --> 00:23:23,672
to press into the earth.

453
00:23:24,720 --> 00:23:29,653
Pressing into the earth
as you lift, and lift,

454
00:23:31,230 --> 00:23:33,649
and lifting on the exhale.

455
00:23:39,230 --> 00:23:41,470
Alright, if you took a break,
come on back in.

456
00:23:41,470 --> 00:23:44,620
We're gonna do five
more together, here we go.

457
00:23:44,620 --> 00:23:49,794
One, two, three.

458
00:23:52,920 --> 00:23:56,421
And five, and release.
Beautiful.

459
00:23:56,421 --> 00:23:59,240
Bring the feet to the ground,
keep the knees up.

460
00:23:59,240 --> 00:24:01,100
Let's go right
into a Bridge Pose.

461
00:24:01,100 --> 00:24:03,800
So toes pointing forward,
palms on the ground.

462
00:24:03,800 --> 00:24:06,190
Squeeze your imaginary
block between your thighs

463
00:24:06,190 --> 00:24:08,610
as you lift the hips.

464
00:24:08,610 --> 00:24:10,240
Feel that stretch 
through the abdominal.

465
00:24:10,240 --> 00:24:11,090
Should feel good.

466
00:24:11,090 --> 00:24:13,240
You're gonna walk the shoulder
blades down and together.

467
00:24:13,240 --> 00:24:15,370
You might interlace
the fingertips finding

468
00:24:15,370 --> 00:24:17,150
a little bind here.

469
00:24:17,150 --> 00:24:20,466
Shins forward, 
hip points lifting.

470
00:24:21,675 --> 00:24:23,300
Chest to chin, chin to sky.

471
00:24:23,300 --> 00:24:24,620
Take a deep breath in.

472
00:24:24,620 --> 00:24:26,973
Feel the skin of 
the belly stretch.

473
00:24:27,950 --> 00:24:31,290
Yes, and then slowly release.

474
00:24:31,290 --> 00:24:33,930
Bring it down,
now supine Cobbler.

475
00:24:33,930 --> 00:24:37,900
So, we'll open the knees,
soles of the feet come together.

476
00:24:37,900 --> 00:24:39,190
This is where
we're gonna end today,

477
00:24:39,190 --> 00:24:41,540
so bring your left
hand to your heart,

478
00:24:41,540 --> 00:24:42,810
your right hand to your belly.

479
00:24:42,810 --> 00:24:45,623
Take the deepest
breath you've taken all day.

480
00:24:47,610 --> 00:24:51,010
And as you exhale, relax the
weight of your body completely

481
00:24:51,010 --> 00:24:52,300
and fully into the earth.

482
00:24:52,300 --> 00:24:56,112
Close your sweet
eyelids and relax your jaw.

483
00:24:59,140 --> 00:25:02,140
So if today was
difficult for you,

484
00:25:02,140 --> 00:25:04,163
please know you're not alone.

485
00:25:05,080 --> 00:25:07,253
If you liked finding the fire,

486
00:25:08,520 --> 00:25:10,540
both in pranayama 
and the breath,

487
00:25:10,540 --> 00:25:14,207
and with the asana,
the movements,

488
00:25:16,103 --> 00:25:19,950
then you can return 
to this practice

489
00:25:19,950 --> 00:25:24,493
for some mindful conditioning.

490
00:25:27,120 --> 00:25:32,120
But remember
what we're on a quest

491
00:25:32,120 --> 00:25:37,130
for here is to 
have the breath really

492
00:25:38,095 --> 00:25:41,140
lead the way again.

493
00:25:41,140 --> 00:25:46,070
When we're babies, 
when we're children,

494
00:25:46,070 --> 00:25:47,070
it happens naturally

495
00:25:47,070 --> 00:25:51,423
and somewhere along the way
we kind of lose that connection.

496
00:25:54,020 --> 00:25:56,663
So I'm all for
conditioning practices.

497
00:25:59,208 --> 00:26:04,208
But here is to remembering
how to create those practices

498
00:26:04,208 --> 00:26:06,455
in a way where they are

499
00:26:08,830 --> 00:26:11,993
in a marriage with
the breath, alright.

500
00:26:13,430 --> 00:26:16,994
Let's take a quiet moment here.
Notice how you feel.

501
00:26:27,990 --> 00:26:31,610
And use an inhale to
fill the belly with air.

502
00:26:31,610 --> 00:26:34,700
Use an exhale to draw
your navel to your spine

503
00:26:34,700 --> 00:26:37,940
and from that core connection,
bring your knees together,

504
00:26:37,940 --> 00:26:39,370
legs together.

505
00:26:39,370 --> 00:26:42,010
Walk the feet now as
wide as the yoga mat.

506
00:26:42,010 --> 00:26:45,910
Hands stay where they are
and then the knees fall inward.

507
00:26:45,910 --> 00:26:49,783
Knocking in towards each other,
resting together.

508
00:26:50,980 --> 00:26:53,730
So that now you can relax again

509
00:26:53,730 --> 00:26:55,400
the low body
fully and completely

510
00:26:55,400 --> 00:26:59,240
so you're not holding the
knees up in the air, but relaxing.

511
00:26:59,240 --> 00:27:01,811
And again, just a
quiet moment here

512
00:27:01,811 --> 00:27:06,481
before we close to
just notice how you feel.

513
00:27:18,550 --> 00:27:21,130
And we'll end with a
cleansing breath here.

514
00:27:21,130 --> 00:27:23,253
Inhale in through the nostrils.

515
00:27:25,450 --> 00:27:27,719
Exhale out through the mouth.

516
00:27:30,950 --> 00:27:33,219
Again, in through the nose.

517
00:27:34,670 --> 00:27:38,885
And exhale, letting go of
that which no longer serves.

518
00:27:40,860 --> 00:27:43,623
Sweet, inhale,
bring the palms together.

519
00:27:44,460 --> 00:27:47,477
Thumbs up to the third eye.

520
00:27:47,477 --> 00:27:49,451
And exhale.

521
00:27:51,660 --> 00:27:55,133
And I look forward to seeing
you tomorrow for Day 7,

522
00:27:56,120 --> 00:27:57,803
a little slice of heaven.

523
00:27:58,950 --> 00:28:01,441
Until then, take good care.

524
00:28:02,507 --> 00:28:04,537
Namaste.

525
00:28:04,537 --> 00:28:08,544
(bright upbeat piano music)