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- Hi, everyone, welcome to Home,
your 30-day yoga journey.

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Today is Day 7,

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the day in which
we take a break off the wrists

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and we stretch it all.

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Let's get started.

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(upbeat gentle music)

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Alright pals, today 
we're gonna begin standing.

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Your version.

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Go ahead and come to the center
of your mat and depending on how

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your mat's oriented to 
the screen that you're using,

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you can kind of move it if you
need to now so you can see me.

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Otherwise, as always, please,

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thank you so 
much for trusting me.

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Just use the sound of 
my voice to guide you.

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And together we shall make

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our way back home today starting

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with a little love for 
the shoulders and the traps.

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So you spend a lot of 
time on your wrists yesterday.

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We're gonna spend some time off
the wrists today and tomorrow.

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So I got you.

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Thank you for showing up.
Here we go.

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You're gonna take your right
hand to your left shoulder,

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left neckline and you're going
to use your fingers to just kind

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of press a little kneading
effect up and down

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through the neck line here.

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And obviously, this will be a
little different for everyone so

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just feel around in there.

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And today's 
practices called Stretch,

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but I'd like to 
immediately ask you to just

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kind of stretch your mind.

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We're not just 
focusing on the body here.

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This is our yoga practice

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so we are uniting the mind and
the body with one other thing,

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and that is this notion, if you
will, or this essence of spirit.

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That part of you 
that is not your body,

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it's not your brain, it's this 
part that is uniquely you.

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And we'll just put 
it that way for now.

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So consider that as we 
move through our practice,

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we are going to 
give you a nice, sweet,

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stretchy little ditty.

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But I find the best way to
remember to connect to that

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spirit or that soul or 
whatever you want to call it,

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this essence that's 
not your your body

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and not the story 
that your mind tells

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but this other thing, 
if you will.

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I think the best 
way to tap into that

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'cause it can be 
kind of esoteric thing.

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We're still massaging here,
get in there.

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I think the best way 
to tap into that is

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by treating your breath

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with a little more respect.

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So it's cool, 
this is a practical tool.

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By paying 
attention to the breath,

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by bringing more loving 
awareness to the breath,

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I feel like we have a direct
line to connect to this

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essence that feels, you know,
more true, more like us.

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Alright, switch. Left hand
comes to the right shoulder.

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So if you haven't already,

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begin to gently 
deepen your breath.

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Activating the 
breath as a means of yes,

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improving the health and
well-being of the mind and body,

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but also like 
stirring up this essence

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that's, this part of you

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that's not just 
your physical body,

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not just those muscles that need
a good stretch or a mind that

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needs to become calm,
more calm or still.

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Just a little 
food for thought today,

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stretching, you know,
our mind's eye,

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our imagination, our awareness
a little further beyond

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just maybe the physical body.

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And if not, 
then let me tell you,

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you're going to get 
a good stretch on today

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and that's wonderful as well.

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We're giving a little 
massage to the right neck line,

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shoulder line, 
this big trap muscle.

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And as you continue 
here on the right side,

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we're also deepening the breath.

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You can just notice if you're
locked out in the knees here.

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Maybe that is a 
tendency and that's a-okay

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but you can start to soften.

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Maybe you notice you're carrying
a little bit of your weight in

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the back of your feet 
or maybe in the front.

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Or maybe we notice the pattern
of the toes turned out which is

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no problem or 
the toes turned in,

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all good but maybe we can
experiment with toes pointing

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forward, soft bend in the knees,
finding that lift up through the

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front, and as we release the
hands gently to our sides,

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finding that grounding 
energy through the back.

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And we're just
kind of turning on, right?

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Lighting up, 
activating this awareness,

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this body awareness
from the soles of the feet

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all the way up to the crown.

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I'm gonna leave it to you to
find that breath awareness.

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Good and then on 
your next inhale

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send the fingertips out 
left to right, big stretch.

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And all the way 
up towards the sky.

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Big breath.

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And then as you exhale, go ahead
and float 'em all the way down.

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Fingertips are going to
interlace behind your tailbone.

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You can square 
off at the wrist here.

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Should feel really good 
after yesterday's practice

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or you can even work 
to bring the palms together

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shoulder blades 
really drawing in.

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So maybe you don't 
come here just yet.

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Maybe we can work 
towards this bind.

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In the meantime, you can work
nice and open here in the palms,

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squaring the wrists.
Both really beneficial.

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And then find that 
nice tall Mountain Pose,

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reinvigorate your breath.

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Inhale in.

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Exhale, drop your chin to your
chest and actively draw your

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knuckles down 
towards your heels.

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Soften through the forehead,
soften your jaw.

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Then inhale, lift the chin
back parallel to the floor,

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release the fingertips 
and with a big breath in

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reach up towards the sky.

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Excellent, this time 
palms come together,

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we interlace the fingertips up
and overhead and then you can

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keep the index 
fingers extended here.

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We call this steeple grip,
reaching up high.

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Dig into all four 
corners of the feet,

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especially the heels if 
you live in your toes a lot,

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which a lot of people do, and
we're gonna take it nice and

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easy over to the right side as

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you bump the hips 
actively to your left.

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So we're reaching to the right

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as we bump the 
hips actively to the left.

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Big, big, big stretch.
Inhale, lift the chin slightly.

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Exhale from center.
Come all the way back through.

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Good, inhale, 
stand a little taller.

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Ground through the feet.

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Exhale, tip it over to the left.

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Actively reaching right 
hip bone towards the right.

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Here we go, hug the 
low ribs in you got this.

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Pull the thumbs back.

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Inhale, lift your 
chin just slightly.

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And then exhale from 
your core from center,

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come all the 
way back up through.

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Beautiful.
Inhale to reach for the sky.

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Exhale, float 
the fingertips down.

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We're gonna interlace 
behind the back again.

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This time see if you can
take the opposite thumb on top.

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So even if you don't remember,
just feel it out.

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It's gonna be the one 
that feels a little funky.

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A little weird, 
which weird is good.

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In my humble opinion.
What do you think, Benji?

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He said keep it weird, okay.

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Opening up through the chest,
stretching through the forearms,

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little wrist love here.

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Little bit unique to everyone,
not a little bit,

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very unique to everyone, so it's
hard to do kind of a one size

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fits all I've realized 
in this experience with

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Yoga With Adriene has really 
I think made me a better teacher

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and taught me 
just how true this is.

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So honor the natural
curvature of your spine but

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there is a tendency maybe
here to let the pelvis tilt out.

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So you might consider 
lengthening your tailbone down

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and it might feel like your hip
points are going up high towards

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the sky when you do that.

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Just getting your 
center underneath you.

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Okay, inhale in here.

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Exhale, listen carefully.

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You're going to bend your knees.

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Now we'll take 
the hips way back.

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You're going to draw a big line
with the knuckles all the way up

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towards the ceiling as 
you come into a Forward Fold.

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Breathe, breathe, breathe.

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You can bend your knees as
generously as you like here.

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And then the shoulders are kind
of going to want to defy gravity

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here as you reach the 
knuckles up towards the sky.

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So we find a little lift up and
out of that ball and socket for

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three, you're doing great.

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Two, careful to not 
hold in the neck here.

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Don't want to create 
any unnecessary tension.

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And on the one, bend the knees,
dig into the heels,

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roll it back up and simply
release back to your Mountain.

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Excellent.

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Pause, just observe the breath.

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What if that were true?

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What if we could 
consider the breath our spirit?

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So instead of breathing deep
or mastering these pranayama

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techniques, because that is
what we're told to do in yoga,

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we peel back one 
more layer of the onion

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and we see that there's

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always a why behind the doing

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and that it can 
be unique to us all

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and we can also share meaning

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but what if your 
breath were your spirit?

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Day 7.

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Okay.

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We're gonna step
the feet nice and wide.

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You guys get what I'm saying?

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So it's not like, "Oh, Adriene
told me to breathe deep and

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"breathing deep is good for me."
It's like, why?

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What is that connection 
and what can it do for you?

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If you were to just 
maybe stretch your mind,

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open your mind a little 
bit beyond just the task.

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Oh, yeah, we're going home.

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We're going 
there this year, guys.

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Turn your big toes in.

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Really press into the 
outer edge of the feet.

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If your mat's a 
little bit slippery,

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this is common,
use what you got, baby.

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There is this strong, powerful
tool of the midline to kind of

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actually like it's almost like a
superhero vibe where

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instead of just spilling 
into the earth, right,

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we're creating this yielding.
We're lifting up.

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This is also how we take a lot
of pressure out of the joints in

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many of these postures.

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Okay, speaking of the superhero,

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go ahead and bring your 
hands to the waistline here.

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Just pay attention.

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What's going on in the hips,
in the pelvis?

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Is it coming in?
Are we sitting here?

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Ey!

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Or can we kind of 
stack up through the spine?

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Alright, inhale in.

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Keep the hands on the hips.

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I'm going to come to the back
edge here but you're probably

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fine wherever you are.

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Try to keep this 
open as we inhale in.

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Use the image of leaning 
forward to look into a pond

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to kind of keep this open.

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Elbows are gonna draw back,
best you can.

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Neck is gonna be nice and long,
just like we do in that halfway

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lift in our Sun Salutations.

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And we're finding that 
nice straight line here.

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Now, you may come here before 
the spine starts to round

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and so just stay here.

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So I've been practicing long.

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I can send my sits bones back.

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I can hug my front body kind of
up defying gravity to meet my

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back body and create 
this nice flat back position.

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But just play and then notice

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how your breath has 
kind of disappeared.

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This conscious,
deep, full breath.

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Bring it back in.

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Excellent, now 
ground through the feet.

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Draw energy up from the arches
of the feet through the inseam

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of the legs and slowly 
begin to rise back up

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with that flat back 
position in mind.

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Yay! Excellent.

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Alright, from here we're 
gonna bring the heels in

244
00:12:22,684 --> 00:12:24,003
and keep the toes out.

245
00:12:24,003 --> 00:12:27,113
You might bring your stance in
just a little bit more so that

246
00:12:27,113 --> 00:12:30,220
your feet are just a little
bit wider than hip width apart.

247
00:12:31,517 --> 00:12:33,152
Alright, hands are to 
come to the thighs here.

248
00:12:33,152 --> 00:12:36,089
This should feel good after
yesterday's Ignite practice.

249
00:12:36,089 --> 00:12:38,758
You're going to take your hands
to the tops of the thighs sink

250
00:12:38,758 --> 00:12:42,262
deep down into this 
Goddess or God-like pose,

251
00:12:42,262 --> 00:12:44,197
also known as Horse Pose.

252
00:12:44,197 --> 00:12:46,332
And we're just gonna 
slowly get down real low.

253
00:12:46,332 --> 00:12:50,660
Start to wake up
these beefy muscles, the quads.

254
00:12:51,681 --> 00:12:55,008
And then inhale in,
lift your chest, your heart.

255
00:12:55,008 --> 00:12:58,144
Exhale, you're gonna dip your
right shoulder down towards the

256
00:12:58,144 --> 00:13:02,181
center, coming in through
center as you twist to the left.

257
00:13:02,181 --> 00:13:04,951
So there's a little bit of a
tendency to collapse right ear

258
00:13:04,951 --> 00:13:07,636
to right shoulder here.
I see it all the time.

259
00:13:07,636 --> 00:13:10,657
But you guys have your awareness
from the crowd to the tail to

260
00:13:10,657 --> 00:13:12,525
play with here and 
it's gonna help you

261
00:13:12,525 --> 00:13:14,894
get a better twist 
in that mid back.

262
00:13:14,894 --> 00:13:18,131
This is part of the back that
doesn't get a lot of

263
00:13:19,151 --> 00:13:20,739
movement, in my opinion.

264
00:13:20,739 --> 00:13:21,973
So we're here.

265
00:13:21,973 --> 00:13:24,770
We're also 
stretching these beautiful,

266
00:13:24,770 --> 00:13:27,182
yummy muscles 
in the front line that

267
00:13:27,182 --> 00:13:30,476
we fired up yesterday.

268
00:13:30,476 --> 00:13:31,744
Inhale to come back to center.

269
00:13:31,744 --> 00:13:35,448
If you can, try to stay nice and
low if the legs are tired or if

270
00:13:35,448 --> 00:13:37,283
you're waking up these muscles
for the first time in a long

271
00:13:37,283 --> 00:13:38,651
time, you can 
straighten the legs.

272
00:13:38,651 --> 00:13:41,421
It's not cheating.
It's listening to your body.

273
00:13:41,421 --> 00:13:44,390
And we're going to 
take it to the other side.

274
00:13:44,390 --> 00:13:46,032
Still with the shoulders.

275
00:13:46,032 --> 00:13:48,695
Find the yumminess, that 
stretch in the upper back.

276
00:13:48,695 --> 00:13:50,163
Try to keep the 
neck nice and long.

277
00:13:50,163 --> 00:13:51,130
Hug low ribs in.

278
00:13:51,130 --> 00:13:54,013
Again, we're trying 
to get a twist in

279
00:13:54,013 --> 00:13:56,703
that thoracic spine as well.

280
00:13:56,703 --> 00:13:58,104
If the knees are coming in here,

281
00:13:58,104 --> 00:14:00,406
use your tools from 
all your Warriors.

282
00:14:00,406 --> 00:14:03,042
Press in to the 
outer edges of your feet.

283
00:14:03,042 --> 00:14:05,912
Take one more breath,
sink nice and low.

284
00:14:05,912 --> 00:14:06,946
And then back to center,

285
00:14:06,946 --> 00:14:08,414
feel free to straighten 
the legs here.

286
00:14:08,414 --> 00:14:10,483
We're gonna take it 
one more time to each side

287
00:14:10,483 --> 00:14:12,485
and just listen to
the sound of your breath.

288
00:14:17,123 --> 00:14:18,791
Back to center if 
you haven't already,

289
00:14:18,791 --> 00:14:19,892
taking it to the right.

290
00:14:23,441 --> 00:14:24,597
Mhmmm, mhmmm

291
00:14:24,597 --> 00:14:26,532
and then back 
to center, here we go.

292
00:14:26,532 --> 00:14:29,302
We'll rise up strong, the 
toes are going to stay out.

293
00:14:29,302 --> 00:14:31,971
You might widen your stance for
this one if you want to really

294
00:14:31,971 --> 00:14:33,740
take up space, 
which I encourage.

295
00:14:33,740 --> 00:14:35,775
Here we go, Star Pose.

296
00:14:35,775 --> 00:14:40,113
Think of just the 
big X marks the spot.

297
00:14:44,107 --> 00:14:46,579
Lengthen tailbone down.

298
00:14:46,579 --> 00:14:49,255
Shoulder blades 
in together and down.

299
00:14:49,255 --> 00:14:51,624
Upward current of 
energy through the front body.

300
00:14:51,624 --> 00:14:53,774
If you feel comfortable here,
close your eyes.

301
00:14:56,295 --> 00:14:58,731
Feel your breath lift you.

302
00:15:00,233 --> 00:15:04,650
And feel the exhale, 
soften the shoulders.

303
00:15:06,639 --> 00:15:09,108
Again, use the 
inhale to fuel an expansion.

304
00:15:11,377 --> 00:15:16,182
And use your exhale to 
feel a softening, a surrender.

305
00:15:16,182 --> 00:15:17,784
Do one more on your own.
You got this.

306
00:15:17,784 --> 00:15:19,249
See what happens.

307
00:15:23,589 --> 00:15:27,393
Beautiful, slowly 
float the hands down.

308
00:15:28,196 --> 00:15:29,929
We'll take them 
back to the waistline.

309
00:15:31,159 --> 00:15:36,035
Alright, so toes now 
I'm going to turn forward.

310
00:15:36,035 --> 00:15:40,039
So we did out, 
we did in, now forward.

311
00:15:40,039 --> 00:15:42,208
Reset through the 
spine nice and long.

312
00:15:42,208 --> 00:15:44,410
Soft bend in the knees.
Here we go.

313
00:15:44,410 --> 00:15:46,679
You're going to inhale, reach
the arms all the way up towards

314
00:15:46,679 --> 00:15:48,915
the sky, big breath.

315
00:15:48,915 --> 00:15:50,516
Exhale, nice and easy.

316
00:15:50,516 --> 00:15:53,119
We're gonna 
take the left fingertips

317
00:15:53,119 --> 00:15:54,587
all the way towards 
the right toes.

318
00:15:54,587 --> 00:15:57,492
Keep your right 
arm reaching up high.

319
00:15:58,691 --> 00:16:00,993
Great, inhale, come 
back all the way up,

320
00:16:00,993 --> 00:16:03,169
fingertips reach 
towards the sky.

321
00:16:04,030 --> 00:16:06,666
Exhale, right 
fingertips to left toes.

322
00:16:06,666 --> 00:16:07,614
So most of us are like,

323
00:16:07,614 --> 00:16:10,591
"Oh, I've done this 
in gym class before."

324
00:16:11,938 --> 00:16:14,740
But can you bring all of the
vocabulary that we've learned

325
00:16:14,740 --> 00:16:16,576
together thus far 
into this little dance?

326
00:16:16,576 --> 00:16:18,311
Inhale, reach up high.

327
00:16:18,311 --> 00:16:22,048
Exhale, slow and steady,
draw your navel in and up.

328
00:16:22,048 --> 00:16:24,951
Shine your butt to the back.

329
00:16:24,951 --> 00:16:28,211
Think of the body 
as one moving part here.

330
00:16:28,211 --> 00:16:30,656
Just see what that does
and careful not to rush it.

331
00:16:32,662 --> 00:16:34,927
So we're going back and forth.

332
00:16:34,927 --> 00:16:35,895
Find your own rhythm.

333
00:16:35,895 --> 00:16:38,331
I'm not going to cue it, but
you're going to inhale to center

334
00:16:38,331 --> 00:16:40,833
and exhale to twist.

335
00:16:40,833 --> 00:16:45,238
And moving with a nice, 
honorable breath helps here.

336
00:16:47,958 --> 00:16:50,365
If for some 
reason today you are,

337
00:16:50,365 --> 00:16:53,236
maybe you're on the 
road in a hotel room.

338
00:16:54,506 --> 00:16:56,749
You're practicing.

339
00:16:56,749 --> 00:16:58,284
Home is where the heart is.

340
00:16:58,284 --> 00:17:01,040
Maybe you're not 
actually at your physical home.

341
00:17:01,040 --> 00:17:04,590
If space is tight, you can
do this nice and underneath

342
00:17:04,590 --> 00:17:06,592
yourself as well.

343
00:17:11,731 --> 00:17:13,733
So keep it going.

344
00:17:15,368 --> 00:17:20,620
If you can find a nice audible
breath here for this last round.

345
00:17:21,607 --> 00:17:24,510
And just a little 
micro bend in the knees,

346
00:17:24,510 --> 00:17:26,810
my friends, careful not to lock.

347
00:17:29,348 --> 00:17:30,950
Okay, go ahead and even it out.

348
00:17:30,950 --> 00:17:32,385
One more on each side.

349
00:17:36,957 --> 00:17:38,524
And then I'll meet 
you back at the top.

350
00:17:38,524 --> 00:17:40,715
Inhale, reach of the sky.

351
00:17:40,715 --> 00:17:44,895
You're gonna heel-toe, heel-toe,

352
00:17:44,895 --> 00:17:48,529
very ancient philosophical

353
00:17:48,529 --> 00:17:50,469
yogic move.

354
00:17:50,469 --> 00:17:52,905
Heel-toe, heel-toe your feet
so that your heels are right

355
00:17:52,905 --> 00:17:54,307
underneath your hips.

356
00:17:54,307 --> 00:17:55,675
Volcano Pose.

357
00:17:55,675 --> 00:17:59,478
Palms face each other as 
if you're holding a sphere.

358
00:17:59,478 --> 00:18:01,480
Thumbs back, pinkies forward.

359
00:18:04,183 --> 00:18:05,585
Keep 'em up, you got this.

360
00:18:05,585 --> 00:18:07,019
Hug the low ribs in.

361
00:18:07,019 --> 00:18:09,155
Find that 
containment in your middle.

362
00:18:13,373 --> 00:18:14,927
Good, inhale in.

363
00:18:14,927 --> 00:18:18,064
Exhale, slow and steady,
just the right arm comes down.

364
00:18:19,982 --> 00:18:24,117
And slow and steady 
left arm all the way down.

365
00:18:24,117 --> 00:18:26,036
Mountain Pose, Tadasana.

366
00:18:27,037 --> 00:18:27,999
Great work.

367
00:18:27,999 --> 00:18:30,689
Okay, now we're gonna 
step to the top of the mat,

368
00:18:30,689 --> 00:18:31,890
nice and slow.

369
00:18:34,080 --> 00:18:36,415
Zip the legs together,
really together.

370
00:18:36,415 --> 00:18:37,817
Feel the zip.

371
00:18:37,817 --> 00:18:39,812
(chuckles)

372
00:18:43,641 --> 00:18:47,193
There's a theater game, 
"Zip, Zap, Zop," if you know it.

373
00:18:50,267 --> 00:18:51,711
I'm sorry, (laughs) 
no, just kidding.

374
00:18:51,711 --> 00:18:54,166
If you know it 
tell us in the comments.

375
00:18:54,166 --> 00:18:55,101
I love it.

376
00:18:56,302 --> 00:18:58,971
Okay, shifting our 
weight to the right foot.

377
00:18:58,971 --> 00:19:01,907
Peel the left heel up,
just the left heel.

378
00:19:01,907 --> 00:19:03,042
Interlace the fingertips.

379
00:19:03,042 --> 00:19:04,543
You're gonna lift 
your left knee up

380
00:19:04,543 --> 00:19:05,878
as if it were on a
marionette string.

381
00:19:05,878 --> 00:19:07,413
Use your core
and we're just gonna

382
00:19:07,413 --> 00:19:09,048
squeeze that left 
knee up and in.

383
00:19:09,048 --> 00:19:11,217
You should feel nice 
stretch in the left glute.

384
00:19:11,217 --> 00:19:13,119
Squeeze, squeeze,
squeeze, squeeze, squeeze.

385
00:19:13,119 --> 00:19:15,688
Rotate the right ankle 
one way and then the other.

386
00:19:15,688 --> 00:19:19,265
And then here stay where you are
or option to open it up to the

387
00:19:19,265 --> 00:19:21,627
left just a little bit.

388
00:19:21,627 --> 00:19:23,996
Digging into all four 
corners of that right foot.

389
00:19:23,996 --> 00:19:27,033
We're here or 
opening up just a bit.

390
00:19:29,168 --> 00:19:30,770
Great, and then slowly release.

391
00:19:30,770 --> 00:19:33,606
Zip the legs together,
find your midline.

392
00:19:33,606 --> 00:19:35,441
And then same 
thing on the other side.

393
00:19:35,441 --> 00:19:37,343
Shifting weight,
spreading it evenly through

394
00:19:37,343 --> 00:19:39,752
all four corners 
of your left foot.

395
00:19:39,752 --> 00:19:40,751
Activate.

396
00:19:41,625 --> 00:19:44,546
Activate and then 
lift your right heel first.

397
00:19:45,317 --> 00:19:46,519
Then the marionette string.

398
00:19:46,519 --> 00:19:50,527
I have my middle, 
my center involved.

399
00:19:51,991 --> 00:19:54,894
Then squeeze and lift, rotate
the ankle if it feels right.

400
00:19:56,929 --> 00:19:59,632
Then stay here tagging
a little weight down

401
00:19:59,632 --> 00:20:01,167
in the shoulders or the elbows.

402
00:20:01,167 --> 00:20:04,470
Option to open it up here, maybe
hooking right elbow to the right

403
00:20:04,470 --> 00:20:07,473
knee or using your hand.

404
00:20:07,473 --> 00:20:11,976
If you fall off balance way
to give it your best effort.

405
00:20:13,079 --> 00:20:16,415
Way to have fun and way to
throw yourself off balance.

406
00:20:18,682 --> 00:20:20,486
Alright, let that go.

407
00:20:20,486 --> 00:20:22,188
Zip up the legs super tight.

408
00:20:22,188 --> 00:20:24,690
Big inhale to reach for the sky.

409
00:20:24,690 --> 00:20:25,958
Palms kiss together.

410
00:20:25,958 --> 00:20:28,060
Jai Namaste and we 
take it all the way down,

411
00:20:28,060 --> 00:20:30,062
Forward Fold.

412
00:20:31,664 --> 00:20:33,632
Breathe here.
Bend your knees.

413
00:20:33,632 --> 00:20:35,877
Feel that 
stretch in the low back.

414
00:20:38,137 --> 00:20:39,532
Awesome.

415
00:20:40,673 --> 00:20:43,418
Inhale, catch a wave,
halfway lift here.

416
00:20:44,143 --> 00:20:45,845
Exhale to soften and fold.

417
00:20:47,502 --> 00:20:50,409
Inhale, reach for the sky,
ground through the feet.

418
00:20:50,409 --> 00:20:52,368
Big breath, big stretch.

419
00:20:52,368 --> 00:20:54,053
Exhale, hands to heart.

420
00:20:54,053 --> 00:20:55,859
Shift your weight 
to your right foot.

421
00:20:57,389 --> 00:20:59,892
Peel your left heel up high.

422
00:20:59,892 --> 00:21:02,595
This time we're gonna 
lift the the left toes up,

423
00:21:02,595 --> 00:21:06,198
left heel and we might reach
behind to catch the left ankle

424
00:21:06,198 --> 00:21:08,200
or the top of the left foot.

425
00:21:08,200 --> 00:21:10,035
Then squeeze your left knee in,

426
00:21:10,035 --> 00:21:12,238
get that great stretch 
through the quad,

427
00:21:12,238 --> 00:21:14,373
lengthen tailbone down, 
as we discussed before,

428
00:21:14,373 --> 00:21:17,643
to feel more
spaciousness and ultimately

429
00:21:18,936 --> 00:21:20,761
more impactful stretch, perhaps.

430
00:21:20,761 --> 00:21:23,472
A more sensational stretch.

431
00:21:24,727 --> 00:21:29,346
One singular 
sensation (humming).

432
00:21:30,156 --> 00:21:31,790
He takes it.
We're balancing, Adriene.

433
00:21:31,790 --> 00:21:32,758
Here we go.

434
00:21:32,758 --> 00:21:36,496
Go ahead and flip your 
hand to the left inner arch

435
00:21:36,496 --> 00:21:37,997
or you can keep it 
there when gonna start

436
00:21:37,997 --> 00:21:41,901
to kick this left foot 
back nice and slow.

437
00:21:41,901 --> 00:21:44,837
Take your right hand forward
to balance, your choice.

438
00:21:44,837 --> 00:21:47,396
Palms face up or palm face down.

439
00:21:48,841 --> 00:21:50,209
Then we'll take 
the heart forward.

440
00:21:50,209 --> 00:21:52,144
Just focus on the sensation,
the journey.

441
00:21:52,144 --> 00:21:54,431
We'll visit this posture again

442
00:21:55,994 --> 00:21:57,416
along this ride.

443
00:21:57,416 --> 00:22:00,452
Just kicking left foot out,
opening up through the chest.

444
00:22:00,452 --> 00:22:04,323
Use that inhale to really
expand, expand, expand.

445
00:22:04,323 --> 00:22:05,758
And exhale to ground.

446
00:22:07,344 --> 00:22:10,095
Good, and then 
slowly reel it back in.

447
00:22:10,095 --> 00:22:11,797
Hug the left knee 
up into the chest.

448
00:22:11,797 --> 00:22:14,200
Squeeze, squeeze, squeeze.
And then release.

449
00:22:14,200 --> 00:22:16,135
Right into the other side.

450
00:22:16,135 --> 00:22:18,537
Zip the legs up tight.

451
00:22:18,537 --> 00:22:20,052
Stand up tall, breathe in.

452
00:22:20,769 --> 00:22:21,770
Breathe out.

453
00:22:22,775 --> 00:22:24,777
Lift the right heel.

454
00:22:24,777 --> 00:22:26,745
And here we go, 
lifting the right toes.

455
00:22:26,745 --> 00:22:28,914
We're gonna grab the top of
the foot or the ankle first.

456
00:22:28,914 --> 00:22:30,516
Get that big stretch in the

457
00:22:30,516 --> 00:22:32,451
front of the right 
hip crease, the quad.

458
00:22:33,838 --> 00:22:36,071
Shoulders stay relaxed,
heart lifted.

459
00:22:36,889 --> 00:22:38,580
You might just work here today.

460
00:22:38,580 --> 00:22:40,893
If we're working on a 
little balance and stability,

461
00:22:40,893 --> 00:22:44,096
you might use a wall or a chair
or a piece of furniture to just

462
00:22:44,096 --> 00:22:48,000
be here and work with 
some of this vocabulary.

463
00:22:48,000 --> 00:22:50,536
So try not to get 
discouraged. Right?

464
00:22:50,536 --> 00:22:51,470
Work with what you got and

465
00:22:51,470 --> 00:22:53,973
stay present with yourself 
on this ride back home.

466
00:22:54,724 --> 00:22:56,400
We got this.
Here we go.

467
00:22:57,009 --> 00:23:00,310
Option to flip the hand 
to the right inner arch.

468
00:23:01,213 --> 00:23:03,215
Squeeze that right knee in,
inhale in.

469
00:23:03,215 --> 00:23:05,684
Find the lift.
Let your breath lift.

470
00:23:05,684 --> 00:23:08,387
Exhale, we start to 
kick the right foot out.

471
00:23:08,387 --> 00:23:10,055
Soft bend that standing leg.

472
00:23:10,055 --> 00:23:11,724
You got this.
Here we go.

473
00:23:11,724 --> 00:23:15,828
Experimenting on the other side,
using the breath to lift and

474
00:23:15,828 --> 00:23:20,766
expand in and using 
the exhale out to ground.

475
00:23:20,766 --> 00:23:22,768
Soften, balance it out.

476
00:23:26,238 --> 00:23:28,240
Soften.

477
00:23:29,742 --> 00:23:30,409
Beautiful.

478
00:23:30,409 --> 00:23:32,044
One more breath here,
you got it, inhale.

479
00:23:33,299 --> 00:23:36,982
And that exhale from center,
navel draws in.

480
00:23:36,982 --> 00:23:38,917
That's what reels everything all

481
00:23:38,917 --> 00:23:40,586
the way back in 
like a fishing line.

482
00:23:41,601 --> 00:23:43,836
And we'll squeeze 
the right knee up and in.

483
00:23:44,556 --> 00:23:46,992
Stack up through the 
spine and then ever so gently,

484
00:23:46,992 --> 00:23:49,962
best you can, place 
that right foot down.

485
00:23:49,962 --> 00:23:51,730
Awesome.
Here we go.

486
00:23:51,730 --> 00:23:53,832
From here, send the 
fingertips out left to right.

487
00:23:53,832 --> 00:23:55,567
Big inhale.

488
00:23:55,567 --> 00:23:57,486
Capture some magic.
Bring it in.

489
00:23:57,486 --> 00:23:59,761
Namaste, palms together.

490
00:24:01,640 --> 00:24:03,919
Twice more like that.
Inhale, out.

491
00:24:04,643 --> 00:24:06,083
Gather it up.

492
00:24:07,079 --> 00:24:08,373
And bring it back in.

493
00:24:10,638 --> 00:24:12,972
And now you know the action,
you can soften your gaze or

494
00:24:12,972 --> 00:24:14,253
close your eyes 
for this last one.

495
00:24:14,253 --> 00:24:15,187
Here we go.

496
00:24:15,187 --> 00:24:17,156
Inhale, spread the fingertips.

497
00:24:17,156 --> 00:24:19,458
Take up space.
Remember that Star Pose?

498
00:24:19,458 --> 00:24:22,257
Reach all the way 
up towards the sky.

499
00:24:22,257 --> 00:24:26,763
And then bring it back down
inward towards your heart.

500
00:24:29,001 --> 00:24:30,365
Towards home.

501
00:24:32,715 --> 00:24:34,153
Pause.

502
00:24:34,153 --> 00:24:35,204
Observe.

503
00:24:36,694 --> 00:24:38,099
Just notice.

504
00:24:47,219 --> 00:24:51,991
Thank you for sharing your time
and your amazing energy with me

505
00:24:51,991 --> 00:24:55,327
and all of the people who
showed up for practice today,

506
00:24:55,327 --> 00:24:57,329
Day 7.

507
00:25:01,900 --> 00:25:03,902
Take a deep breath in.

508
00:25:05,137 --> 00:25:07,606
And as you exhale, 
bow your head to your heart.

509
00:25:10,242 --> 00:25:14,546
Tomorrow is a wonderful day
(chuckles)

510
00:25:14,546 --> 00:25:17,850
so please don't miss it, Day 8.

511
00:25:19,364 --> 00:25:21,239
But in the meantime, thank you.

512
00:25:22,660 --> 00:25:24,022
I wish you well.

513
00:25:24,022 --> 00:25:25,250
Namaste.

514
00:25:27,300 --> 00:25:32,305
(upbeat gentle music)