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- Hello everyone.
Welcome to Yoga With Adriene.

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I am Adriene and today

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we have an awesome
yoga for beginners practice

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called the
"Foundations of Ease".

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So this is a really digestible
practice that might be perfect

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for someone who is super duper
brand-new to the practice or

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if you're making your return,
say you took some yoga classes

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back in the day and now
you're wanting to start an

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at-home yoga practice.

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I hope that the session can
be a reminder to all of us to

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continue to marry ease with
all the effort we're putting in.

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So bring a
blanket if you have one,

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hop into something
comfy and let's get started.

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(upbeat music)

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Alrighty, my friend, welcome.

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We're gonna begin
today's practice seated.

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If you like, I highly recommend
lifting your hips up with a

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blanket or if you
have a yoga block,

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great, but you don't
need anything fancy.

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You can even use a thick towel
or maybe even a couch cushion.

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Gonna sit up on top of 
something to get the hips a

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little bit higher
than the femur,

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the thigh bone,
the rest of your legs.

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This is gonna allow us to find
a little bit more ease when it

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comes to sitting
up nice and tall,

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improving that posture and kind
of coming into our bodies in a

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way that feels good,
that feels efficient.

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Like we're carrying ourselves
around in a way that isn't

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painful and that feels
like it's working for us,

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right, rather than against us.

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That said, if you're coming
into this shape and you're like

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"Ooh, man. I feel like my
shoulders are rounding over.

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"It's super hard to lift my
chest," don't worry, right?

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That's why we're here.

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To begin, to start with some
fundamentals of ease and really

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just go over a nice like
holistic practice that's gonna

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help you getting your 
groove again. Right?

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Or if you're starting this
practice for the first time,

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welcome.

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So glad you're here.

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So wherever you are,
hopefully by now,

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we've come into a
seat of your choice.

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We're going to just lengthen up
through the crown best you can.

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Relax your shoulders
down as much as you can.

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These little
adjustments right away.

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Bringing more
ease into the shape.

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And then as you
feel comfortable,

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I'll invite you to close your
eyes here or you can soften your

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gaze just gently
down past your nose.

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Coming to a soft gaze.

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So there's an opportunity here
to close the eyes or just soften

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the eyelids so that we
can begin to tune in.

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And go inside, if you will.

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So letting the day,
the external world,

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just kind of soften

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for a bit here 
and giving yourself

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permission to really

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check in, go inward.

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When we give ourselves this
opportunity to kind of tune in

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before we start
moving on the mat,

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it really influences the
way we move and the benefits,

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kind of the nutrients
we receive from our practice.

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So take a deep breath in here.

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And that's really the first
fundamental is just allowing

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yourself to go inward.

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And it's gonna feel different,
look different everyday.

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But starting your practice with
a tiny moment of just checking

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in with your body, noticing...

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Start to gently
deepen your breath here.

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Again, just moving into
this role of the observer.

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Versus landing here ready
to accomplish something.

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Are you gonna kick some butt?
Probably.

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Are you gonna
find what feels good?

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Are we gonna stretch?
Are we gonna tone?

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Are we gonna strengthen
each time we come on the mat?

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Most likely you're gonna
find one of those things

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if not all of them.

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But the first fundamental of
ease is really taking a moment

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to tune in and remembering to
check in and see where you are.

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Because the practice that you
maybe think might be good for

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you, isn't always the
one that might be the best.

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So just another quiet
moment here with your breath

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to notice how you feel.

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Just see how you're doing today.

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And the beauty of Yoga With
Adriene is that most likely

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there is someone else
practicing in this exact moment,

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even with you.

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So let's just
kind of honor that.

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This idea that we're taking
care of ourselves but we're also

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connecting to be
the bigger picture.

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Let's honor that by taking a
deep breath in here together.

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I'll cue it.

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Here we go, big inhale
in through the nose.

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Breathe in.

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And exhale,
all together, breathe out.

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Wonderful, you can
open the eyes.

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We're gonna come forward on to
all fours and if you brought a

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blanket or a pillow or
a towel you can use it

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to pad your knees.

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Especially if you haven't been
on the ground here in a while,

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it's nice to just set
yourself up for greatness.

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I feel like there used to be a
little bit of a stigma around

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props and goodies like
blankets and blocks and

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things that help.
And man, I say bring it.

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Bring it to class. Use it,
especially at home, right?

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So set yourself up for greatness
here as we come to our first

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Tabletop Position together.

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For me this Tabletop Position
is like one of the basics but

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I feel like there's so much
depth in this shape that that if

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you kind of get in the habit of
a really checking in with your

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action and
alignment in Tabletop,

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it's gonna influence the rest
of your asana practice in a

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really miraculous way.

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So just take a second here.

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And if this feels really slow
for you just see if you can

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stick with it and
maybe find something new.

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Maybe a more detailed 
or more nuanced

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thing for you. Okay.

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So we're gonna spread
the fingertips super wide.

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Bring the wrist right
underneath the shoulders.

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You don't need a mirror here.
Use your inner mirror.

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So even me I often, you know I
see myself on video and I think

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I'm doing one thing but 
it looks like the other.

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So I can't stress this enough,
focus on what it feels like.

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So I'm guiding you to stack
the shoulders over the wrists,

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but don't worry
about what it looks like.

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Try to move into a
sensation where it feels like,

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"Mhmmm, these
bones are stacked."

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Alright, that where
we're gonna work for now.

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And then we're gonna turn the
pinkies out just a little bit

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towards the outer edge of the
mat and your index finger is

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gonna be pointing
towards the front edge.

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Fingertips are spread wide.

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Now, from here, just
playing with the palms.

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I'm gonna press
into the fingerprints,

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press into the knuckles and
try to take more pressure out of

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the wrist by pressing into the
fleshy part of my hand that's

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between index finger and thumb.

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And if you're like, "Whoa,
this is a big stretch for me,"

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me as well.
It's all good.

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Take a deep breath in.

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On an exhale, bend your elbows,
just bend your elbows and try

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to keep him hugging in toward
your side body versus going out.

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So bend your elbows in, in, in
towards the tops of your thighs.

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Good, then press them up.
Take a break.

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And then here we go,
bend the elbows again.

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Send them just in
towards the thighs.

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Start to kind of shake
maybe a little bit here.

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Awesome and then
straighten the arms.

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And one more time,
bend the elbows.

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Maybe you go a
little lower this time.

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Gaze is straight down.

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And then back up, awesome.

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Now this time careful
not to lock out the elbows,

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but keep a slight micro-bend
in that same direction,

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in that same line.

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Awesome, now walk and the
knees underneath the hip points.

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And again, you want the
sensation, the feeling

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of the bone stacking.

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So this hip socket
stacked over the knee joint.

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Excellent, then
curl the toes under,

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inhale in, exhale,
send the hips back.

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So we're pulling
the hip crease back.

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But when you get here,
see if you can find the

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sensation that you're actively
pulling back rather than

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just sitting back
into the heels.

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So we're actively pulling the
hip creases back and that might

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change what's
happening in the shoulders.

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Awesome, then come back up.

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Take a deep breath in.

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And exhale, pull
the hip creases back.

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Hip creases pull back.

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We're gonna use this in our
lunge work here in a second.

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So we're pulling back.

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We're pushing away from
the yoga mat with the palms.

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Great, then come back up.
Reset.

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Soft bend in the elbows and
then send it back on more time.

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This time try to press
into your pinky toes.

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So we're waking up
through the whole foot.

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Even if your pinky toe is not
anywhere close to the ground,

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try to press
into that pinky toe.

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Good, and then come back up.
Here we go.

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We're gonna press into
the tops of the feet,

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inhale, drop the belly,
open the chest, look forward.

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Pause here.

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Upper arm bones are
gonna rotate externally out.

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So your biceps
are shining towards

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the front edge of your mat.
Inhale in here.

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Careful not to crunch
the back of the neck.

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Keep a soft, easy, breezy
vibe through the shoulders,

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the neck and the face.
So we're not clenching.

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And then on your exhale,
maintain that ease in the face

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as you soft and
easily draw the navel up.

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So we're not jerking
ourselves around here.

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We're moving in a way that
is kind of influencing the next

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movement to be
soft and easy as well.

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Okay, keep it going,
inhale, drop the belly.

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Open the chest, look forward.

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And exhale, round through
the spine, chin to chest.

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Navel draws up, up, up.

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Inhale, drop the belly.
Open your heart.

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And exhale, round through.

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Great, inhale come to
a nice neutral spine.

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Beautiful, we're gonna
curl the right toes under,

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just the right toes.

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We're gonna send them
all the way out to a

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nice straight leg position.

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We're gonna come off the
wrists in just a second.

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You're just gonna rock
a little front and back,

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stretching through that ankle,
through that calf.

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Waking up the core here,
navel draws up and in.

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Good, then we'll switch.
Right knee comes in.

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We'll curl the left toes under.
Kick it out, nice and easy.

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Some floor work here to start.
Really just taking it slow.

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Deepening the breath.
Waking up the body.

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Good, rocking front and back.

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Bring the low belly into it,
draw the navel up and in.

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You got this.

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And then slowly release.

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Awesome, we're gonna
bring the knees as wide

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as the yoga mat now.

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Bring the big toes to touch.

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Pull the hip creases back, reach
the fingertips forward first.

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Then drop the elbows
bring the palms together.

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Now from here, 
peek at me if you need to,

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you're gonna draw
the chin to the chest.

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We have a big
shoulder opener here,

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heart opener so don't let
the elbows come too wide.

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Try to keep them in
line with your shoulders.

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We're gonna slowly
drawl the chin in.

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Draw, I said "drawl", hello.

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Draw the chin in.

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And then the palms can come
all the way up and over to be

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behind the neck or the head.

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So we call this lil'
Namaste Shark Fin.

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It's kind of silly but it
somehow has become a thing in

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our community but we're starting

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to open up through
the shoulders.

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Feeling a nice
stretch through the triceps.

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The chest.

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Breathing deep.

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00:11:30,559 --> 00:11:33,920
So this warm-up is really an
invitation to start to feel the

243
00:11:33,920 --> 00:11:37,068
body as one moving part

244
00:11:37,068 --> 00:11:39,279
rather than a bunch 
of disjointed parts

245
00:11:39,279 --> 00:11:41,110
or body parts that
we're working on.

246
00:11:41,110 --> 00:11:44,510
We are working with all parts.

247
00:11:44,510 --> 00:11:47,277
The whole shebang.

248
00:11:49,930 --> 00:11:52,389
And, inhale in.

249
00:11:52,389 --> 00:11:55,179
On an exhale, slowly float
the fingertips back down.

250
00:11:55,179 --> 00:11:58,221
We're gonna rise up by drawing
the navel up and in and from

251
00:11:58,221 --> 00:12:01,279
your core we'll kind of
rise back up to all fours.

252
00:12:01,279 --> 00:12:03,079
We're gonna walk the
hands out now a little bit

253
00:12:03,079 --> 00:12:05,660
wider than we
had them before.

254
00:12:05,660 --> 00:12:06,949
Spread the fingertips,

255
00:12:06,949 --> 00:12:09,540
pinkies are on the
edge of your yoga mat.

256
00:12:09,540 --> 00:12:11,009
You're gonna curl
the toes under here.

257
00:12:11,009 --> 00:12:12,489
Inhale in.

258
00:12:12,489 --> 00:12:15,139
Exhale, keep the knees bent
as you peel the tailbone up

259
00:12:15,139 --> 00:12:18,121
to Downward Facing Dog.

260
00:12:18,121 --> 00:12:21,600
Great, start by
pedaling the feet here.

261
00:12:21,600 --> 00:12:23,778
A little back and forth.

262
00:12:25,609 --> 00:12:30,819
And then send your gaze over
to your hands and just check in.

263
00:12:30,819 --> 00:12:32,840
Spread the fingers.

264
00:12:32,840 --> 00:12:34,639
Find that hand-to-earth
connection just like

265
00:12:34,639 --> 00:12:36,869
we had in Tabletop Position.

266
00:12:36,869 --> 00:12:38,539
Biceps by the ears.

267
00:12:38,539 --> 00:12:41,350
Elbow creases rotating forward
and then relax the head back

268
00:12:41,350 --> 00:12:43,510
over as you come
into your shape.

269
00:12:43,510 --> 00:12:45,139
Hug the low ribs in.

270
00:12:45,139 --> 00:12:46,829
Remember peeling
the hip creases back.

271
00:12:46,829 --> 00:12:48,689
Peel 'em up and back here.

272
00:12:48,689 --> 00:12:50,760
Inhale in deeply.

273
00:12:50,760 --> 00:12:53,540
Good, and then exhale come
all the way back to your knees.

274
00:12:53,540 --> 00:12:54,579
Great work.

275
00:12:54,579 --> 00:12:57,629
Walk the hands
underneath the wrists here.

276
00:12:57,629 --> 00:12:58,629
And on your next breath in

277
00:12:58,629 --> 00:13:00,480
we're gonna curl
the right toes under.

278
00:13:00,480 --> 00:13:02,160
This time we're gonna
kick the right toes out and

279
00:13:02,160 --> 00:13:04,559
lift the right heel up.

280
00:13:04,559 --> 00:13:06,371
Good, take a deep breath in.

281
00:13:07,279 --> 00:13:09,209
On an exhale, we're
gonna bend the right knee.

282
00:13:09,209 --> 00:13:12,149
We're gonna step it or slide it
all the way up into the lunge.

283
00:13:12,149 --> 00:13:14,139
And if it doesn't
make it right away,

284
00:13:14,139 --> 00:13:18,739
go ahead and stay calm and just
use your hands to slowly get

285
00:13:18,739 --> 00:13:21,199
that foot up there.
Take your time.

286
00:13:22,439 --> 00:13:25,170
Good, then we're gonna check to
make sure that the front ankle

287
00:13:25,170 --> 00:13:27,609
is over, excuse me is,
under the front knee.

288
00:13:27,609 --> 00:13:31,160
So this is kind of,
not always a rule of thumb,

289
00:13:31,160 --> 00:13:35,170
but this is a fundamental that
we can use for a good amount of

290
00:13:35,170 --> 00:13:37,490
time in our practice,
particularly in the beginning.

291
00:13:37,490 --> 00:13:41,519
So wanna keep front
knee over front ankle.

292
00:13:41,519 --> 00:13:43,389
And you're gonna start to
really feel that in the groin

293
00:13:43,389 --> 00:13:45,329
especially if this is new.

294
00:13:45,329 --> 00:13:46,980
So if you're not
quite there yet,

295
00:13:46,980 --> 00:13:49,779
just notice where you are
and in time we can breathe,

296
00:13:49,779 --> 00:13:52,929
breathe, breathe, breathe,
breathe and work to find ease in

297
00:13:52,929 --> 00:13:55,435
getting that front
knee over the front ankle.

298
00:13:56,439 --> 00:13:58,730
If you're there and your
practicing the session and you

299
00:13:58,730 --> 00:14:00,889
want to stick with it,
I'm gonna give you something

300
00:14:00,889 --> 00:14:01,889
to work with too.

301
00:14:01,889 --> 00:14:05,530
Go ahead and walk
that left knee back. Right?

302
00:14:05,530 --> 00:14:08,148
Walk the left knee back.

303
00:14:08,148 --> 00:14:10,739
Then, everyone, take a look
down and just notice what's

304
00:14:10,739 --> 00:14:11,739
happening in your fingertips.

305
00:14:11,739 --> 00:14:13,439
Are they turning
a different color?

306
00:14:13,439 --> 00:14:16,179
Can you become a little bit
lighter on the fingertips and

307
00:14:16,179 --> 00:14:19,269
what needs to happen
in order for you to become

308
00:14:19,269 --> 00:14:20,359
light on the fingertips?

309
00:14:20,359 --> 00:14:22,610
For me, I need to
check in with my core.

310
00:14:22,610 --> 00:14:24,949
I need to find
length in my spine.

311
00:14:24,949 --> 00:14:27,009
I need to squeeze the inner
thighs together towards the

312
00:14:27,009 --> 00:14:30,050
mid-line so I can
really find that connection.

313
00:14:31,131 --> 00:14:32,339
Alright?

314
00:14:32,339 --> 00:14:36,137
And then, from here, we're
gonna curl the left toes under,

315
00:14:36,137 --> 00:14:37,350
inhale in.

316
00:14:37,350 --> 00:14:39,459
Exhale, lift the back knee.

317
00:14:39,459 --> 00:14:42,439
Alright, continue
to breathe deep.

318
00:14:42,439 --> 00:14:46,040
And now here comes
the question of the day.

319
00:14:46,040 --> 00:14:48,019
The question to
ask yourself here is,

320
00:14:48,019 --> 00:14:50,559
"Am I working harder
than I need to?"

321
00:14:50,559 --> 00:14:53,619
So how do I balance
my effort with ease?

322
00:14:53,619 --> 00:14:55,720
So I'm pulling the
right hip crease back here.

323
00:14:55,720 --> 00:14:57,810
I'm trying to stay
light on the fingertips.

324
00:14:57,810 --> 00:14:59,289
I'm waking up my legs.

325
00:14:59,289 --> 00:15:01,970
That's waking up
my hips, my glutes,

326
00:15:01,970 --> 00:15:03,220
all the way up
through the spine.

327
00:15:03,220 --> 00:15:07,859
I'm keeping a nice, long neck
but then where can I find ease?

328
00:15:07,859 --> 00:15:10,029
Where can I soften?

329
00:15:10,029 --> 00:15:13,410
Alright, where can I marry a
little grace to the strength

330
00:15:13,410 --> 00:15:15,340
that I'm building?

331
00:15:15,340 --> 00:15:17,000
Take one more
deep breath in here.

332
00:15:17,000 --> 00:15:18,611
You're doin' awesome.

333
00:15:18,611 --> 00:15:20,579
Good and then exhale,
slow and steady,

334
00:15:20,579 --> 00:15:22,320
lower that back
knee to the ground.

335
00:15:22,320 --> 00:15:24,320
Awesome.
We'll come on to the hands.

336
00:15:24,320 --> 00:15:28,178
We're gonna slowly come
back to that Tabletop Position.

337
00:15:29,520 --> 00:15:33,739
Nice and just take a second here
to find soft, easy movement.

338
00:15:33,739 --> 00:15:37,199
If you want to do a
Child's Pose here, you can.

339
00:15:39,932 --> 00:15:42,410
Alright, and now Downward Dog
practice number two.

340
00:15:42,410 --> 00:15:43,827
Walk the hands out.
Here we go.

341
00:15:43,827 --> 00:15:45,410
Curl the toes under.

342
00:15:45,410 --> 00:15:47,649
So find that hand to
earth connection first.

343
00:15:47,649 --> 00:15:50,139
Externally rotate
through the shoulders.

344
00:15:50,139 --> 00:15:51,679
When you're ready,
claw through the fingertips,

345
00:15:51,679 --> 00:15:53,710
peel up from the hip creases.

346
00:15:53,710 --> 00:15:56,022
Lift the hips up high and back.

347
00:15:57,430 --> 00:15:58,430
Now make sure you're not holding

348
00:15:58,430 --> 00:16:00,859
or gripping in the
head or the neck here.

349
00:16:00,859 --> 00:16:03,169
Soft and easy
and for this round,

350
00:16:03,169 --> 00:16:06,320
I'm gonna invite you to turn
your toes inward just bit so you

351
00:16:06,320 --> 00:16:08,709
feel this inner rotation
of the ankle, the shin,

352
00:16:08,709 --> 00:16:11,220
the kneecap,
the tops of the thighs

353
00:16:11,220 --> 00:16:14,129
all the way to that hip socket.

354
00:16:14,129 --> 00:16:16,439
Then draw your navel in and up.

355
00:16:16,439 --> 00:16:18,850
And don't worry about your heels
touching the ground but think

356
00:16:18,850 --> 00:16:21,550
about your heels reaching
towards the ground and notice

357
00:16:21,550 --> 00:16:25,479
if that changes anything
in the shoulders, the torso.

358
00:16:25,479 --> 00:16:27,040
Good, now come
back to your breath.

359
00:16:27,040 --> 00:16:28,880
You're doing great.
Claw through the fingertips.

360
00:16:28,880 --> 00:16:31,289
Inhale in.

361
00:16:31,289 --> 00:16:33,599
Exhale out.

362
00:16:33,599 --> 00:16:35,720
Inhale in one more breath.

363
00:16:35,720 --> 00:16:38,009
And then exhale to
slowly lower to the knees.

364
00:16:38,009 --> 00:16:39,790
Awesome work.

365
00:16:39,790 --> 00:16:42,809
Great, from here reset,
curl the left toes back.

366
00:16:42,809 --> 00:16:46,110
Excuse me, curl the left toes
under, kick that left foot back.

367
00:16:46,110 --> 00:16:49,100
And then when
you're ready, lift it up.

368
00:16:49,100 --> 00:16:52,240
Exhale, bend the left knee,
slow and steady bring it all the

369
00:16:52,240 --> 00:16:53,389
way up into your lunge.

370
00:16:53,389 --> 00:16:57,359
Again, you can use our theme
today of kind of finding ease

371
00:16:57,359 --> 00:16:58,699
even in the transitions.

372
00:16:58,699 --> 00:17:00,739
So if this is
a difficult transition,

373
00:17:00,739 --> 00:17:02,739
make it work for you.

374
00:17:02,739 --> 00:17:07,770
Try not to get 
too judgmental. Right?

375
00:17:07,770 --> 00:17:10,640
Be kind to yourself.

376
00:17:10,640 --> 00:17:12,870
We're here.
We're doin' it.

377
00:17:12,870 --> 00:17:14,550
We're exploring.

378
00:17:14,550 --> 00:17:18,700
And we will make progress in
some way if we keep showing up.

379
00:17:18,700 --> 00:17:20,670
Alright?

380
00:17:20,670 --> 00:17:22,580
So first thing's first,
just find some soft,

381
00:17:22,580 --> 00:17:25,820
easy movement here and let's
find our action and alignment.

382
00:17:25,820 --> 00:17:27,130
So we have this
action of pressing into

383
00:17:27,130 --> 00:17:28,990
all four corners of the feet.

384
00:17:28,990 --> 00:17:31,370
We want to stack the front
knee over the front ankle.

385
00:17:31,370 --> 00:17:34,543
Gently pull the
left hip crease back.

386
00:17:34,543 --> 00:17:36,160
Back knee is on the ground.

387
00:17:36,160 --> 00:17:41,140
If we want a little more,
we can walk the right knee back.

388
00:17:41,140 --> 00:17:42,400
If you're brand
new to the practice,

389
00:17:42,400 --> 00:17:44,590
you don't need to worry
about that move, I think.

390
00:17:44,590 --> 00:17:47,101
Just breathe 'cause
you're probably feeling a big,

391
00:17:47,101 --> 00:17:51,000
big, big stretch in the
groin and in the hip creases.

392
00:17:52,046 --> 00:17:55,900
Alright, now from here,
checking in with the breath.

393
00:17:55,900 --> 00:17:58,610
Growing a little bit lighter
on the fingertips to wake up

394
00:17:58,610 --> 00:18:01,400
the core, to kind of
stimulate this full body,

395
00:18:01,400 --> 00:18:04,900
this whole body approach.

396
00:18:04,900 --> 00:18:07,330
And then when you're ready,
curl the right toes under,

397
00:18:07,330 --> 00:18:08,710
take a deep breath in.

398
00:18:08,710 --> 00:18:11,600
And on an exhale, 
we'll lift the back knee up.

399
00:18:11,600 --> 00:18:14,600
Really, really reach that right
heel towards the back edge.

400
00:18:14,600 --> 00:18:17,900
Front knee stays over the front
ankle and the body might start

401
00:18:17,900 --> 00:18:20,920
to go into a little panic 
mode, so what do we do?

402
00:18:20,920 --> 00:18:23,610
We use the breath.

403
00:18:23,610 --> 00:18:25,310
We lengthen through the spine.

404
00:18:25,310 --> 00:18:27,380
We think of the body
as one moving part.

405
00:18:27,380 --> 00:18:29,850
So what little minor
adjustments can we make

406
00:18:29,850 --> 00:18:32,800
to find a little more ease?

407
00:18:34,242 --> 00:18:35,660
Asking the question of the day:

408
00:18:35,660 --> 00:18:37,730
"Am I working harder
than I need to?"

409
00:18:37,730 --> 00:18:41,920
So we find that effort to
support ourselves and then we

410
00:18:41,920 --> 00:18:44,794
marry it with a
little bit of ease.

411
00:18:47,230 --> 00:18:51,690
So that you can feel good while
working through the relaxing

412
00:18:51,690 --> 00:18:54,990
moments but you can also
feel good or feel like you're in

413
00:18:54,990 --> 00:18:57,989
control as you're working
through the challenging moments.

414
00:18:57,989 --> 00:19:02,286
Again, this idea of 
working with your body,

415
00:19:02,286 --> 00:19:04,730
not on it.

416
00:19:04,730 --> 00:19:08,450
Working for yourself,
not against.

417
00:19:08,450 --> 00:19:10,061
Alright, one more
deep breath in.

418
00:19:10,061 --> 00:19:12,820
You're doin' awesome.

419
00:19:12,820 --> 00:19:15,700
Use an exhale to slowly lower
the right knee to the earth.

420
00:19:15,700 --> 00:19:18,240
Phew, awesome work.
Come on to the palms.

421
00:19:18,240 --> 00:19:21,160
We'll slowly bring the
left knee all the way back.

422
00:19:21,160 --> 00:19:22,668
Take a second here.
Little breather.

423
00:19:22,668 --> 00:19:25,030
If you want to come
off the wrists, you can.

424
00:19:25,030 --> 00:19:27,710
Nice and easy.

425
00:19:29,051 --> 00:19:31,990
Alright, our third Downward Dog.

426
00:19:31,990 --> 00:19:34,400
Walk the palms forward,
curl the toes under,

427
00:19:34,400 --> 00:19:38,036
lift the hips up high,
peel 'em back.

428
00:19:39,358 --> 00:19:40,439
Excellent, so we have

429
00:19:40,439 --> 00:19:41,950
the external rotation
in the shoulders.

430
00:19:41,950 --> 00:19:44,770
We have this internal
rotation in the lower body

431
00:19:44,770 --> 00:19:46,640
and in the
legs and the hips.

432
00:19:46,640 --> 00:19:51,280
For this one now, send your
gaze towards your belly button.

433
00:19:51,280 --> 00:19:53,350
Send your gaze
towards your belly button.

434
00:19:53,350 --> 00:19:55,650
Then draw your belly button, see
if you can draw it up to your

435
00:19:55,650 --> 00:19:57,980
spine to engage the
muscles of your core.

436
00:19:57,980 --> 00:19:59,517
Hug the low ribs in.

437
00:19:59,517 --> 00:20:01,750
Great, reach down
through the heels,

438
00:20:01,750 --> 00:20:03,840
claw through the fingertips.

439
00:20:03,840 --> 00:20:05,540
Return to the sound
of your breath here.

440
00:20:05,540 --> 00:20:07,751
You got this, big inhale in.

441
00:20:09,000 --> 00:20:11,640
And then long breath out.

442
00:20:11,640 --> 00:20:13,930
Big inhale in.

443
00:20:13,930 --> 00:20:16,920
And slowly lower to the
knees as you breathe out.

444
00:20:16,920 --> 00:20:17,920
Awesome.

445
00:20:17,920 --> 00:20:20,240
Inhale, kick the right
foot all the way out.

446
00:20:20,240 --> 00:20:23,230
Exhale, step it all the
way up into your lunge.

447
00:20:23,230 --> 00:20:25,550
Great, this time we're gonna
interlace the fingertips and

448
00:20:25,550 --> 00:20:26,900
bring them to the
top of the thigh.

449
00:20:26,900 --> 00:20:28,270
So we're building up.

450
00:20:28,270 --> 00:20:30,170
Building from the ground up.

451
00:20:30,170 --> 00:20:32,490
Even here, am I working
harder than I need to?

452
00:20:32,490 --> 00:20:33,900
Am I kind of
huffing and puffing?

453
00:20:33,900 --> 00:20:35,620
Can I start to
soften through the face,

454
00:20:35,620 --> 00:20:39,732
use my breath and just
take it nice and slow, baby?

455
00:20:40,850 --> 00:20:44,330
Working to get front
knee over the front ankle.

456
00:20:44,330 --> 00:20:46,410
Always remembering to
build from the ground up.

457
00:20:46,410 --> 00:20:49,390
So even that back foot
here I'm pressing down firmly.

458
00:20:50,897 --> 00:20:53,100
Great, then you can
stay here or actually,

459
00:20:53,100 --> 00:20:54,780
let's all do this bit first.

460
00:20:54,780 --> 00:20:56,420
So take your hands
and we're gonna pull the

461
00:20:56,420 --> 00:20:58,357
right hip crease
back in space.

462
00:20:58,357 --> 00:20:59,980
And you can even peek
at me if you need to.

463
00:20:59,980 --> 00:21:02,350
So here's just me kind
of dumping into my hip.

464
00:21:02,350 --> 00:21:04,440
I'm gonna pull
that right femur back,

465
00:21:04,440 --> 00:21:07,000
that right hip socket,
getting really snuggily.

466
00:21:07,000 --> 00:21:09,380
And what that does is it also
allows me to find more length

467
00:21:09,380 --> 00:21:11,610
in the front body here.

468
00:21:11,610 --> 00:21:13,630
Alright?

469
00:21:14,992 --> 00:21:17,490
So try to maintain that
and you can stay here,

470
00:21:17,490 --> 00:21:20,281
hands on top of the thigh or

471
00:21:20,281 --> 00:21:22,500
we can reach
the fingertips forward,

472
00:21:22,500 --> 00:21:24,810
plug the shoulders back,

473
00:21:24,810 --> 00:21:26,780
and then continue the
journey all the way up.

474
00:21:26,780 --> 00:21:28,980
Palms facing together.

475
00:21:28,980 --> 00:21:31,440
Beautiful, breathing deep here.

476
00:21:31,440 --> 00:21:33,280
If you feel really
tight in the shoulders,

477
00:21:33,280 --> 00:21:34,820
give yourself a
little more space up here.

478
00:21:34,820 --> 00:21:37,420
Maybe coming to a V.

479
00:21:38,840 --> 00:21:39,840
Awesome.

480
00:21:40,691 --> 00:21:42,611
Breathing deep here, inhale in.

481
00:21:43,887 --> 00:21:45,790
Exhale, everyone release.

482
00:21:45,790 --> 00:21:48,010
Let's bring the fingertips
to the mat for stability.

483
00:21:48,010 --> 00:21:49,850
Okay, building on.

484
00:21:49,850 --> 00:21:51,870
From here with
fingertips on the mat,

485
00:21:51,870 --> 00:21:54,030
not too much weight in the
fingertips so starting to

486
00:21:54,030 --> 00:21:56,360
wake up the core even
in the smallest way,

487
00:21:56,360 --> 00:21:58,010
I'm gonna take my back foot,

488
00:21:58,010 --> 00:22:00,630
I'm gonna turn it to
the outer edge of the mat.

489
00:22:00,630 --> 00:22:03,670
So I'm taking it to the
right side, right to the lip.

490
00:22:03,670 --> 00:22:06,020
I'm rotating in the
left hip while keeping

491
00:22:06,020 --> 00:22:08,220
this front knee stacked.

492
00:22:08,220 --> 00:22:10,850
Good, then from here,
I'm gonna lift up.

493
00:22:10,850 --> 00:22:12,230
Ground through that front leg.

494
00:22:12,230 --> 00:22:14,550
Use what you got so press into
that front foot and I'm gonna

495
00:22:14,550 --> 00:22:17,450
bring the right elbow to
the top of the right thigh.

496
00:22:17,450 --> 00:22:20,090
Left hand's gonna come to the
waistline and I'm gonna breathe

497
00:22:20,090 --> 00:22:22,130
here, just checking it out.

498
00:22:22,130 --> 00:22:23,630
For some, you'll go right there.

499
00:22:23,630 --> 00:22:26,840
For others it's like, "Wow,
I haven't felt this spiral in

500
00:22:26,840 --> 00:22:30,979
"connection to my hips in
a long time if maybe ever."

501
00:22:31,690 --> 00:22:33,520
Just breathing deep.

502
00:22:33,520 --> 00:22:36,190
And if you have been here before
and you're feelin' pretty good,

503
00:22:36,190 --> 00:22:38,410
then start again, start to
find the little nuances.

504
00:22:38,410 --> 00:22:40,950
Play with that femur drawing in.

505
00:22:40,950 --> 00:22:44,263
Maybe tailbone lengthening down.

506
00:22:44,263 --> 00:22:46,720
Playing with some
of the details here.

507
00:22:46,720 --> 00:22:50,059
Finding that Sukha or that ease.

508
00:22:51,020 --> 00:22:53,600
Noticing what muscles are
turning on for you, okay.

509
00:22:53,600 --> 00:22:54,590
That's plenty to work with.

510
00:22:54,590 --> 00:22:57,010
Alright, so with the left
hand on the waistline here,

511
00:22:57,010 --> 00:23:00,710
I'm just gonna notice the
sensation of my front body.

512
00:23:00,710 --> 00:23:02,610
Do I feel like I'm kind
of splaying out here or

513
00:23:02,610 --> 00:23:04,030
do I feel connected?

514
00:23:04,030 --> 00:23:07,000
Can I hug the low ribs in?

515
00:23:07,000 --> 00:23:09,860
Then everyone take your left
hand to your right rib cage and

516
00:23:09,860 --> 00:23:13,718
you're just gonna 
drag your left hand

517
00:23:13,718 --> 00:23:15,480
across the rib cage here.

518
00:23:15,480 --> 00:23:19,610
You can almost maybe give
yourself of smearing some honey

519
00:23:19,610 --> 00:23:22,240
across and just see if
that opens up the chest

520
00:23:22,240 --> 00:23:24,940
a little more towards the sky.

521
00:23:25,964 --> 00:23:29,460
Great, then notice if the 
front foot has started to turn

522
00:23:29,460 --> 00:23:31,090
or the ankle started to sickle.

523
00:23:31,090 --> 00:23:33,556
It's okay if it does.
Just notice.

524
00:23:33,556 --> 00:23:35,700
Woo, yeah.

525
00:23:35,700 --> 00:23:39,370
There's a lot going on here even
without the back leg lifting.

526
00:23:39,370 --> 00:23:42,130
And then option to send the left
fingertips up towards the sky.

527
00:23:42,130 --> 00:23:45,361
Big opening here
in the left pec.

528
00:23:46,750 --> 00:23:48,590
Or all the way up
and overhead towards

529
00:23:48,590 --> 00:23:51,143
the front edge of your mat.

530
00:23:51,143 --> 00:23:53,750
So just to give you an
idea of where it's going,

531
00:23:53,750 --> 00:23:58,570
you can peek at me and the full
posture the back leg is lifted,

532
00:23:58,570 --> 00:24:00,800
the hips are
open and we're here.

533
00:24:00,800 --> 00:24:04,340
So we're working
on the fundamentals.

534
00:24:04,340 --> 00:24:09,150
Making sure we're checking in
with the sensation of each shape

535
00:24:09,150 --> 00:24:11,470
before we get too
far ahead of ourselves.

536
00:24:11,470 --> 00:24:13,140
Okay, inhale in here.

537
00:24:13,140 --> 00:24:16,170
Exhale, bring the left
hand back to the waistline.

538
00:24:16,170 --> 00:24:17,310
Great, slowly come up.

539
00:24:17,310 --> 00:24:19,270
We're just gonna bring
the fingertips back

540
00:24:19,270 --> 00:24:20,900
down to the earth.

541
00:24:20,900 --> 00:24:24,730
Bring that left foot all
the way towards the back edge.

542
00:24:24,730 --> 00:24:27,020
Everyone inhale, look forward.

543
00:24:27,020 --> 00:24:28,900
And then exhale,
just counter pose here,

544
00:24:28,900 --> 00:24:30,640
we're gonna peel the
right hip crease back,

545
00:24:30,640 --> 00:24:33,330
flex the right
toes towards the face.

546
00:24:34,698 --> 00:24:36,640
Good, bend your
right knee generously.

547
00:24:36,640 --> 00:24:39,580
Relax the weight
of your head over.

548
00:24:41,039 --> 00:24:43,673
You're doin' the
good work, inhale in.

549
00:24:44,820 --> 00:24:47,310
Nice and then exhale, rolling
all the way back through.

550
00:24:47,310 --> 00:24:49,250
Just plant the palms
nice and easy here.

551
00:24:49,250 --> 00:24:50,250
Nothing too fancy.

552
00:24:50,250 --> 00:24:52,110
You're gonna come
back to all fours.

553
00:24:53,500 --> 00:24:57,141
Okey doke, walk the hands out,
curl the toes under, inhale in.

554
00:24:57,141 --> 00:25:00,400
Exhale, Downward Facing Dog.

555
00:25:00,400 --> 00:25:03,474
So putting all the
pieces together here.

556
00:25:04,373 --> 00:25:05,360
Downward Dog.

557
00:25:05,360 --> 00:25:09,890
Finding all the places
in which we can connect.

558
00:25:09,890 --> 00:25:13,490
Thinking of the body
as one moving part

559
00:25:13,490 --> 00:25:17,350
working together.
It's all connected.

560
00:25:17,350 --> 00:25:18,970
Great, take a
deep breath in here.

561
00:25:18,970 --> 00:25:21,180
You're doin' awesome.

562
00:25:21,180 --> 00:25:22,900
And exhale, slow descend.

563
00:25:22,900 --> 00:25:26,020
Try to create a soft landing
with the knees, so with control.

564
00:25:26,912 --> 00:25:29,900
Excellent, inhale,
kick the left foot out.

565
00:25:29,900 --> 00:25:31,570
Exhale, step it all the way up.

566
00:25:31,570 --> 00:25:34,630
Take your time
getting it up there.

567
00:25:36,220 --> 00:25:38,010
Beautiful,
fingertips come to the mat.

568
00:25:38,010 --> 00:25:40,370
We hang here for a second.

569
00:25:40,370 --> 00:25:42,400
Front knee over front ankle.

570
00:25:42,400 --> 00:25:45,528
Find your breath, pull
the left hip crease back.

571
00:25:47,170 --> 00:25:48,760
Then when you're ready
use your fingertips on

572
00:25:48,760 --> 00:25:50,280
the ground to stabilize you.

573
00:25:50,280 --> 00:25:52,970
You're gonna lift the right foot
and bring it over towards the

574
00:25:52,970 --> 00:25:54,370
left edge of your mat.

575
00:25:54,370 --> 00:25:55,750
So big hip openers here.

576
00:25:55,750 --> 00:25:57,730
So pay attention, breathe deep.

577
00:25:57,730 --> 00:25:59,580
Breathe into your belly,
particularly if you're feeling

578
00:25:59,580 --> 00:26:01,640
any tightness in the low back.

579
00:26:01,640 --> 00:26:02,900
Breathe into that belly.

580
00:26:02,900 --> 00:26:05,230
It's gonna help move the hips.

581
00:26:05,230 --> 00:26:09,220
Send that breath
downward (laughs).

582
00:26:09,220 --> 00:26:11,700
Alright, and when you're
ready, here we go, lifting up.

583
00:26:11,700 --> 00:26:13,260
Press into your foundation.

584
00:26:13,260 --> 00:26:15,900
Left elbow to the
top of the left thigh.

585
00:26:15,900 --> 00:26:19,690
Right fingertips to
the right waistline.

586
00:26:19,690 --> 00:26:22,940
So I'm hugging this
left thigh bone up and in.

587
00:26:22,940 --> 00:26:28,028
I'm pressing firmly down through
my right shin, right foot.

588
00:26:29,568 --> 00:26:32,420
Then you can stay here or
maybe smearing the honey.

589
00:26:32,420 --> 00:26:35,130
Right hand comes to
the left rib and we open,

590
00:26:35,130 --> 00:26:38,330
open, open, open,
open up towards the sky.

591
00:26:38,330 --> 00:26:43,360
Maybe hand stays on the
waistline here or we continue up

592
00:26:43,360 --> 00:26:46,110
towards the Heavens,
reaching fingertips.

593
00:26:46,110 --> 00:26:49,540
Should feel big
sensation in the right oblique,

594
00:26:49,540 --> 00:26:52,830
the right side body,
the right pec.

595
00:26:54,077 --> 00:26:56,920
Drawing the shoulder
blades in and together

596
00:26:56,920 --> 00:26:59,010
for a little support.

597
00:26:59,010 --> 00:27:01,260
Pressing into the earth.

598
00:27:01,260 --> 00:27:04,806
Maybe taking the right
fingertips up and overhead here.

599
00:27:06,320 --> 00:27:08,010
Nice long, beautiful neck.

600
00:27:08,010 --> 00:27:10,861
There is a tendency for us
to collapse in the neck here.

601
00:27:10,861 --> 00:27:14,250
Left ear to left shoulder
so keep the crown reaching.

602
00:27:14,250 --> 00:27:17,240
Keep that length.

603
00:27:17,240 --> 00:27:19,020
Good, inhale in.

604
00:27:19,020 --> 00:27:21,510
Exhale, slowly bring the
right hand all the way

605
00:27:21,510 --> 00:27:22,809
back to the waistline.

606
00:27:22,809 --> 00:27:23,940
Navel draws in.

607
00:27:23,940 --> 00:27:26,300
We're gonna slowly
dial it back to the lunge.

608
00:27:26,300 --> 00:27:28,140
Fingertips come to the earth.

609
00:27:28,140 --> 00:27:29,990
We bring the right
foot back around.

610
00:27:29,990 --> 00:27:31,060
Here's our counter pose.

611
00:27:31,060 --> 00:27:34,900
Inhale in, exhale, pull the
left hip crease back, way back.

612
00:27:34,900 --> 00:27:37,360
Keep a nice bend in
your left knee here.

613
00:27:38,966 --> 00:27:41,730
And just saying hello,
a loving hello to your body.

614
00:27:41,730 --> 00:27:42,650
Waking it up again.

615
00:27:42,650 --> 00:27:45,640
This will be just the perfect
fundamentals practice to kind of

616
00:27:45,640 --> 00:27:50,532
get back to it or to start
a new at-home yoga practice.

617
00:27:55,670 --> 00:27:58,629
And when you're ready,
rolling through.

618
00:27:58,629 --> 00:27:59,680
Awesome work.

619
00:27:59,680 --> 00:28:01,970
Bring the palms to the earth.

620
00:28:01,970 --> 00:28:03,890
Step the left knee back.

621
00:28:03,890 --> 00:28:04,990
Alright.

622
00:28:04,990 --> 00:28:07,230
From here we're gonna
spread the palms super wide.

623
00:28:07,230 --> 00:28:10,110
You're gonna walk the knees
together, really together.

624
00:28:10,110 --> 00:28:14,710
We're coming into Half Plank
here before we cool it down.

625
00:28:14,710 --> 00:28:16,580
So we're gonna come forward.

626
00:28:16,580 --> 00:28:19,720
Shoulders are going to go over
the wrists here and if you're

627
00:28:19,720 --> 00:28:23,100
already in a place today in your
body where you want to work in

628
00:28:23,100 --> 00:28:25,440
full Plank,
you certainly can here.

629
00:28:25,440 --> 00:28:28,230
Alright, so shoulders
over the wrists.

630
00:28:28,230 --> 00:28:31,052
The fingertips are
spread super wide.

631
00:28:32,760 --> 00:28:35,070
Upper arm bones rotate out.

632
00:28:35,070 --> 00:28:36,070
If you're in the full Plank

633
00:28:36,070 --> 00:28:38,620
really reach your heels
towards the back edge.

634
00:28:38,620 --> 00:28:42,970
Reach the crown of the head
towards the front, everyone.

635
00:28:42,970 --> 00:28:45,170
And see if you can think
of this straight line from

636
00:28:45,170 --> 00:28:47,050
the crown to the tail.

637
00:28:47,050 --> 00:28:50,547
So no dipping with 
the belly and the low back

638
00:28:50,547 --> 00:28:53,460
and no arch with 
the booty sticking out.

639
00:28:53,460 --> 00:28:56,670
So just play with
that here a little bit.

640
00:28:56,670 --> 00:28:59,230
Tug the shoulders
away from the ears.

641
00:28:59,230 --> 00:29:01,880
Maybe you're on the knees and
want to take a breath in full

642
00:29:01,880 --> 00:29:04,070
Plank, lifting the knees up.
Just see what happens.

643
00:29:04,070 --> 00:29:05,550
It's a great way to
turn on your center,

644
00:29:05,550 --> 00:29:08,460
to turn on the abdominal wall.

645
00:29:08,460 --> 00:29:11,059
We're breathing here.

646
00:29:11,059 --> 00:29:12,970
For four.

647
00:29:12,970 --> 00:29:14,967
Three.

648
00:29:14,967 --> 00:29:15,870
Two.

649
00:29:15,870 --> 00:29:19,780
And on the one, slowly
lower everything to the ground.

650
00:29:19,780 --> 00:29:21,100
Nice and easy.

651
00:29:21,100 --> 00:29:24,070
Great, drag your hands
in line with the ribcage.

652
00:29:24,070 --> 00:29:26,400
Press into that which
is touching the earth.

653
00:29:26,400 --> 00:29:28,490
So press your pubic
bone into the earth.

654
00:29:28,490 --> 00:29:30,620
Press the tops of the
feet into the earth.

655
00:29:30,620 --> 00:29:34,880
Tuck the chin and whatever you
do let's focus on keeping nice,

656
00:29:34,880 --> 00:29:37,390
soft, easy, breezy
energy in the neck

657
00:29:37,390 --> 00:29:38,950
so no crunching of the neck.

658
00:29:38,950 --> 00:29:40,660
Squeeze the elbows
into the side body.

659
00:29:40,660 --> 00:29:41,810
Inhale in.

660
00:29:41,810 --> 00:29:45,060
Just lift up enough that you
feel the muscles of your back

661
00:29:45,060 --> 00:29:48,490
turn on and we don't
crunch the back of the neck.

662
00:29:48,490 --> 00:29:51,470
Good, a little Baby Cobra here.

663
00:29:51,470 --> 00:29:54,480
Working steadily.

664
00:29:54,480 --> 00:29:57,170
Alright, release.
Forehead kisses the earth.

665
00:29:57,170 --> 00:29:58,160
Two more like that.

666
00:29:58,160 --> 00:30:00,779
Inhale from your
foundation, engage.

667
00:30:00,779 --> 00:30:03,890
And just lift up enough that
you feel the muscles of the back

668
00:30:03,890 --> 00:30:07,650
and no fussiness in the neck.

669
00:30:07,650 --> 00:30:10,330
Good, and exhale
forehead kisses the mat.

670
00:30:10,330 --> 00:30:11,430
And once more, here we go.

671
00:30:11,430 --> 00:30:14,060
Inhale, lift up, this time I'm
gonna give you a little friendly

672
00:30:14,060 --> 00:30:17,310
challenge of lifting the hands,
turning the palms face up and

673
00:30:17,310 --> 00:30:19,860
just notice, "Can I hold myself?
Is this sustainable?

674
00:30:19,860 --> 00:30:22,380
"Or was I working a lot
harder than I need to?

675
00:30:22,380 --> 00:30:25,690
"Can I back off a
little bit and come here?"

676
00:30:25,690 --> 00:30:26,940
Building that strength,

677
00:30:26,940 --> 00:30:29,970
mindfully marrying the
ease with the effort.

678
00:30:31,105 --> 00:30:33,510
Good, palms come to the earth.
We'll release.

679
00:30:33,510 --> 00:30:37,730
Go ahead and press back onto all
fours and take a Child's Pose.

680
00:30:37,730 --> 00:30:40,410
Knees together or knees wide.

681
00:30:40,410 --> 00:30:44,309
Fingertips reaching forward or
this time you can try reaching

682
00:30:44,309 --> 00:30:47,769
the fingertips back all
the way towards the feet.

683
00:30:54,984 --> 00:30:57,332
Awesome work.
Take a deep breath in.

684
00:30:59,215 --> 00:31:01,400
And empty it out.

685
00:31:03,645 --> 00:31:06,683
Then again, a deep breath in.

686
00:31:08,503 --> 00:31:10,141
And empty it out.

687
00:31:11,530 --> 00:31:13,293
Close your eyes.

688
00:31:14,690 --> 00:31:17,825
One more time,
inhale lots of love in.

689
00:31:20,631 --> 00:31:23,284
And exhale lots of love out.

690
00:31:26,380 --> 00:31:30,901
Just take one more
moment here to relax, to rest.

691
00:31:41,706 --> 00:31:43,533
Who knew?

692
00:31:44,584 --> 00:31:46,769
Back to basics.

693
00:31:47,369 --> 00:31:48,360
So much there.

694
00:31:48,360 --> 00:31:50,360
I have so many friends and
colleagues that we're just

695
00:31:50,360 --> 00:31:54,150
constantly talking about the
power of returning to the

696
00:31:54,150 --> 00:31:57,850
basics, to the 
fundamentals of ease

697
00:31:57,850 --> 00:32:02,559
and how often we're working a 
lot harder than we need to be.

698
00:32:03,698 --> 00:32:04,910
And what if we could get good

699
00:32:04,910 --> 00:32:08,139
at finding ease
in challenging moments?

700
00:32:08,139 --> 00:32:11,622
Imagine what that could
do for us off the yoga mat

701
00:32:11,622 --> 00:32:14,811
and in our everyday.

702
00:32:14,811 --> 00:32:17,757
Gently drag the hands back up.

703
00:32:17,757 --> 00:32:21,370
Come up to a nice,
comfortable seat of your choice.

704
00:32:22,673 --> 00:32:24,850
If you want, you have
a little time today,

705
00:32:24,850 --> 00:32:29,640
I invite you to lie
down on the ground just

706
00:32:29,640 --> 00:32:32,611
for a couple
minutes or more.

707
00:32:37,712 --> 00:32:42,130
So come back to this video
especially if you found some

708
00:32:42,130 --> 00:32:45,920
difficulty today, come back to
this video and then maybe let it

709
00:32:45,920 --> 00:32:49,840
be inspiration to continue on
to some other beginner videos or

710
00:32:49,840 --> 00:32:52,390
foundational videos.

711
00:32:52,390 --> 00:32:55,580
And just try to keep an
open mind and show up with a

712
00:32:55,580 --> 00:32:58,330
willingness to learn
rather than master.

713
00:32:59,544 --> 00:33:01,950
I hope to see you again soon.

714
00:33:01,950 --> 00:33:04,130
Let's take a deep breath in.

715
00:33:04,130 --> 00:33:07,190
Bring your palms together at
your heart and as you exhale,

716
00:33:07,190 --> 00:33:09,271
close your eyes.

717
00:33:09,271 --> 00:33:14,620
Just give thanks for your body,
for this opportunity to connect

718
00:33:17,420 --> 00:33:21,810
mind and the body and
the breath or the spirit

719
00:33:21,810 --> 00:33:25,559
so that you can feel good.

720
00:33:25,559 --> 00:33:28,658
We want ya feelin' good.

721
00:33:29,820 --> 00:33:31,478
Whenever possible.

722
00:33:33,429 --> 00:33:36,620
Let's take one more
deep breath in together.

723
00:33:36,620 --> 00:33:39,879
And exhale to close it and bow.

724
00:33:39,879 --> 00:33:41,728
Namaste.

725
00:33:42,464 --> 00:33:46,902
(upbeat music)