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- Hello everyone and welcome to

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Yoga With Adriene Live.

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Remix!

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Hopefully with a
little audio this time.

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Did I say that
this live practice for

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International Yoga
Day benefitting

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St. Jude started
at 11 AM Central?

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Because I meant 11:45 AM Central
so we're actually running

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a couple minutes early now.

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My sincere apologizes
for the delay even though

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we tested
everything yesterday and

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this morning because
we are go-getters,

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the audio was not working
on that last stream so

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here we are in a new broadcast.

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Whoever is here, I am looking
into your heart and soul and

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saying thank you
for sticking around.

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And if you're watching this
after the livestream because you

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had to leave but
you came back to it,

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thank you for coming back.

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It's really what we're
celebrating here today this

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beautiful willingness to keep
showing up, to keep coming back,

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to be patient with whatever's
going on on any given day and we

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know the tools of
yoga are incredible

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for guiding us
through that process.

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So thank you again
for your patience and

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I think we should get started.

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So Benji's napping away

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and I think it's
really funny because,

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you know, 45 minutes ago
when we started I was kind of,

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you know, in a really
different mindset and energy and

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now I feel just, in a good way,
really woken up. (chuckles)

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And I kinda just
wanna laugh and cry

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and name it,

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point to the power of being
present and how cool it is when

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we can do that with one another.

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The subtext is I could've
had a meltdown there.

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I could've been shot out really
sad but I'm not reading all of

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your comments and seeing your
reaction and your response to

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the technical difficulties and
really receiving your wisdom.

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That's one of the cool things
I love about this community is

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really do show
up for one another.

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And you guys are so wise and
so loving and so smart so let's

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celebrate that today together.

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We're going to just
take a second here to,

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wherever you are, just kind
of drop your shoulders and

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take a deep breath in.

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And a long breath out.

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And if you don't have the full
hour to practice anymore due to

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the technical
difficulties, no worries.

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Just make sure you come out
of your practice soft and easy,

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give thanks, and you can always
come back to this practice as

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we will be saving it on
the channel after today.

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Alright.

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It's World Yoga Day and we are

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really lucky to have a place in

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which we can come together
to celebrate our practice.

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One of the things I love
about Yoga With Adriene

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is you're never alone.

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You can log on at any
moment for a connect,

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for an opportunity to
breathe with more awareness

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and always be
practicing with someone.

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And it's really inspiring for
me to see how many of you keep

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coming back to the mat and how
we take what we learn on the mat

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or our experience on the mat
off the mat and allow it to

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inspire the way we live.

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And in our daily contemplation.

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So, thank you so much
again for being here.

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We're going to
begin on our backs.

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That was always planned but I
think we really need that now so

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come on down to the ground.

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Benji's already there.

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Benji, my boy!

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Are you the one?

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You're the one.
Okay.

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Come on down to the ground.

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It's also the solstice

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so Happy Solstice to you.

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Happy World Yoga Day.

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This practice is going to
explore and hopefully magnify

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principles of unity.

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This idea of union.

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Feeling whole and centered.

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When you're ready, bring your
left hand to your heart space

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and your right hand
gently to your low belly.

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Trust yourself.

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Trust this moment,
this practice, this opportunity

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and thank you in advance for

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lending me your trust.

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If you feel comfortable, go
ahead and close your eyes here.

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Soften through the
the skin of the face.

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Relax your jaw.

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Feel the warmth of your hands

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on these two
deep listening points,

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the heart space,
the heart center,

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and your belly, your guts.

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(chuckles)

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I'm just having
another human moment here

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laughing thinking about

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how we got started but
it's just a great reminder that

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you can always begin,

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you can always begin again.

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Begin to notice your breath.

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Feeling the gentle rise and
fall as you breathe in and out.

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We'll take one more moment here
to just rest in the beginning.

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Whatever that means to you.

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Relaxing the shoulders and
feeling the support of the

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earth, the support
of your yoga mat

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as it rises up to
meet your back body.

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Inhale in deeply,
lots of love in.

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And exhale lots of love out.

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Beautiful.

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Then nice and easy we're just
gonna take our hands and rest

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them gently at our sides and you
get to decide here right away

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what feels better, palms
face down or palms face up.

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So right away we're connecting
and really honoring the practice

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of listening as we tune in.

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So does it feel better to have
the hands down on the ground,

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maybe feel more grounded?
(chuckles)

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Maybe that's what I should do.

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Or are we ready to receive?

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Opening the palms up
towards the heavens.

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And sometimes I'll practice
doing one and then the other,

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feeling both.

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Counterbalancing the left
and the right side of the body,

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the left and the
right side of the brain.

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And once you make a choice,

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which is sometimes
the hardest part,

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I'll invite you
to rock your head gently.

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So you'll get
a little massage

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on the back of
the head, the atlas.

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You're gonna rock the head all
the way over towards the right

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so your right ear is
towards the ground.

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And then nice and easy, whether
your palms face down or palms

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face up, you're gonna inhale,
lift your left hand and start to

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draw a line with your nose
down further towards the earth.

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Inhale in here.

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Exhale.

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And slowly release
and come back to center.

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Now take it to the other side.

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Left ear towards the ground.

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Relaxing the shoulders and
when you're ready start to

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lift the right hand up.

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We're going for an awareness
in the right side of the neck,

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the shoulder.

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Take a deep breath in here.

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Big breath in.

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Long breath out.

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Excellent, then
come back to center.

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We're gonna repeat.

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Right ear over
towards the right shoulder.

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And now with the breath,

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inhaling,
lifting the left arm.

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Reaching it up and out.

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And exhaling to bring it down.

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Come back through center.

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Left ear towards
the left shoulder.

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Inhale to lift
the right hand high.

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And exhale to
slowly release it down.

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Excellent, bring the head
back to center, nice and easy.

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We're just gonna take a
second here to point the toes

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and then flex the foot.

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Excellent and now reaching the
fingertips up towards the sky.

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An opportunity here to
take some wrist circles.

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Open and close the palms.

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Spread the fingertips wide.

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You can even interlace the
fingertips here if you like.

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Continue to gently
deepen your breath.

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And then when you're ready,
inhale, send the fingertips up.

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Exhale, cross the right
arm over the left and

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give yourself a hug here.

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Close your eyes again.

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Inhale, feel the expansion.

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And exhale, a softening.

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Your arms should
literally move here.

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Inhale to expand.

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Really breathing into all
four sides of the torso.

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And exhaling to soften.

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Great, release.

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Once again, a little movement
in the hands with the wrists.

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Spreading the fingers.

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And then inhale,
reach for the sky.

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Really feel your shoulder blades
come off the earth this time.

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And then exhale,
left arm over the right.

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Give yourself a big hug here.

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So you can really get
your fingertips down there.

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(laughs)

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Hey-o.
First "hey-o" of the livestream.

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And take a second here,
this is important,

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to close your eyes
or soften your gaze and

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really feel your own embrace.

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Inhaling.

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Feeling that rise of the breath.

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And exhaling, noticing
the fall with the breath.

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One more time, big inhale here.

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And exhale.

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Lovely.

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Go ahead and send the fingertips
back up towards the sky.

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This time we're gonna take
the thumbs all the way back.

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Send the fingertips all
the way up and overhead.

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Now bring your legs into it.

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Let's start to connect.

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We're gonna press
the heels forward,

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lift the toes up
towards the sky.

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Bring your heels in line with
your knees and your thigh bones

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and your hips as if you
were standing in Mountain Pose.

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So really engage with the quads.

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Now check it out, here we are.

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We're gonna take a
nice big stretch.

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If you need to yawn or laugh

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or open and close the jaw,
please do.

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And then take a second here to
just notice a small movement in

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the pelvis and how that
connects you to your abs.

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Just play and if you're like,
"I don't know," it's okay.

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The practice that we
show up for is one of

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self-inquiry and self-study.

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So if you're worried about
doing things right or wrong,

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try to soften that worry

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and just pay
attention to creating

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an experience, to bringing a
curiosity to this experience.

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Okay, you can
keep the feet active

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but you can let go
of the pelvis tilt.

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Hopefully you found
a little connection to

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your abdominal wall there.

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And on your next inhale,
we're gonna open the palms wide,

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peek at me if you need to, as
if you were holding a big beach

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ball up and overhead.

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Good, breathe in.

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Breathe out, bring the palms to
kiss together up and overhead.

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Again, inhale.

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Spread the fingertips.
Feel expansion.

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And then exhale,
palms come together in prayer

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up and over the head.

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One more time, big inhale.

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Expand.

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Exhale, palms come together.

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Good, now inhale, expand
and this time stay there.

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Again, you can imagine
holding a big physio ball or

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big beach ball over your head.

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And you're just
gonna right heel.

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Just the right heel,
lift the right toes.

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And see if you can feel
your lower abdominals turn on.

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Maybe your hip flexor's a little

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cranky there so breathe deep.

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Press into your heel.

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Good, and then slowly lower.

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Stay where you are in the
upper body and here we go.

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Maybe hugging the low ribs in
for a little more core support.

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We're gonna lift
the left heel up,

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left toes up towards the sky.

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Breathing deep here.

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Good and then slowly
lowering that heel.

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00:14:34,333 --> 00:14:36,033
Inhale, reach, reach, reach.

253
00:14:36,033 --> 00:14:38,133
Point the toes now,
spread the fingertips.

254
00:14:38,133 --> 00:14:39,966
Full body stretch.

255
00:14:39,966 --> 00:14:43,533
And exhale to
slowly bring it all in.

256
00:14:43,533 --> 00:14:46,400
Hug the knees slowly
up towards the chest.

257
00:14:46,400 --> 00:14:48,033
Wrap your arms around the shins.

258
00:14:48,033 --> 00:14:51,666
Tuck your chin so the back of
your neck doesn't get locked.

259
00:14:52,566 --> 00:14:54,466
And we're gonna give
ourself another hug here,

260
00:14:54,466 --> 00:14:55,900
a little love for the low back.

261
00:14:55,900 --> 00:14:57,866
So scoop your tailbone up.

262
00:14:57,866 --> 00:15:01,033
Feel your low back become
flush with the yoga mat

263
00:15:01,033 --> 00:15:02,666
and find what feels good here.

264
00:15:02,666 --> 00:15:04,966
You can rock a
little side to side.

265
00:15:04,966 --> 00:15:08,833
You can take the palms to the
kneecaps to draw circles one way

266
00:15:08,833 --> 00:15:10,300
and then the other.

267
00:15:10,300 --> 00:15:15,000
If you feel like your shoulders
have kind of crept up towards

268
00:15:15,000 --> 00:15:17,400
thine earlobes, (chuckles)

269
00:15:18,900 --> 00:15:22,766
walk it down, walk your shoulder
blades down, create space.

270
00:15:25,666 --> 00:15:28,666
Maybe another moment here
to rotate the ankles or

271
00:15:28,666 --> 00:15:31,066
point and flex the feet.

272
00:15:33,833 --> 00:15:36,533
Alright, and then we're
gonna send the left leg out

273
00:15:36,533 --> 00:15:38,400
and keep the right knee in.

274
00:15:38,400 --> 00:15:41,233
So your choice, you can keep the
left heel on the ground or

275
00:15:41,233 --> 00:15:44,733
if you want a
little more core fire,

276
00:15:44,733 --> 00:15:47,066
if we want to start to
heat it up right away,

277
00:15:47,066 --> 00:15:48,866
we're gonna lift that leg.

278
00:15:48,866 --> 00:15:50,733
So lift the left heel
or keep it on the ground.

279
00:15:50,733 --> 00:15:51,966
Your choice.

280
00:15:51,966 --> 00:15:53,700
Nice and easy, inhale in.

281
00:15:53,700 --> 00:15:57,500
Exhale, peel your nose
up towards your knee.

282
00:15:57,500 --> 00:15:59,100
Wait, stay here.

283
00:15:59,100 --> 00:16:02,400
Again, left heel on
the ground or lifting

284
00:16:02,400 --> 00:16:03,566
and we're gonna switch.

285
00:16:03,566 --> 00:16:05,200
Left knee is gonna come in.

286
00:16:05,200 --> 00:16:06,300
Right heel goes out.

287
00:16:06,300 --> 00:16:09,166
Again, right heel on
the earth or lifted.

288
00:16:10,333 --> 00:16:11,700
And then switch.

289
00:16:13,466 --> 00:16:15,600
Keep breathing, and switch.

290
00:16:17,933 --> 00:16:22,133
And now, final one on your own.

291
00:16:22,133 --> 00:16:23,700
Moving with the breath.

292
00:16:23,700 --> 00:16:26,633
Alternating,
connecting with your center.

293
00:16:26,633 --> 00:16:28,400
Upper torso is relaxed.

294
00:16:28,400 --> 00:16:31,666
Keeping the skin
of the face soft.

295
00:16:31,666 --> 00:16:33,533
Benji just can not be bothered.

296
00:16:34,800 --> 00:16:38,066
Just another beautiful day
in the neighborhood for Benji.

297
00:16:41,166 --> 00:16:42,466
Alright, even it out.

298
00:16:43,733 --> 00:16:44,666
One more on each side,

299
00:16:44,666 --> 00:16:46,433
hopefully you're
feeling this in your belly.

300
00:16:47,966 --> 00:16:49,933
Sweet and then from here,
check it out,

301
00:16:49,933 --> 00:16:52,266
we're gonna bring the head,
neck and shoulders back down.

302
00:16:52,266 --> 00:16:54,933
We're gonna bring the hands
to the backs of the thighs.

303
00:16:54,933 --> 00:16:56,800
You can cross the
ankles if you like.

304
00:16:56,800 --> 00:16:59,400
We're gonna start
to rock and roll

305
00:16:59,400 --> 00:17:01,933
up and down the
length of the spine.

306
00:17:04,833 --> 00:17:08,966
You can rock once or twice

307
00:17:09,900 --> 00:17:12,266
or three times. (chuckles)

308
00:17:13,666 --> 00:17:14,766
Trying not to sing already.

309
00:17:14,766 --> 00:17:18,166
And eventually we'll come up to

310
00:17:19,200 --> 00:17:20,666
 a nice comfortable seat.

311
00:17:22,733 --> 00:17:24,533
So get as
comfortable as you can.

312
00:17:24,533 --> 00:17:30,266
It might still require
you to have, oh, Benji.

313
00:17:49,800 --> 00:17:51,066
Tell everyone.

314
00:17:51,066 --> 00:17:53,666
So come into your
comfortable seat.

315
00:17:53,666 --> 00:17:56,433
We don't do a lot of edits
with Yoga With Adriene videos.

316
00:17:58,100 --> 00:18:00,866
But the number one thing,

317
00:18:05,866 --> 00:18:07,433
hold on, hold that thought.

318
00:18:10,933 --> 00:18:12,666
Okay, so I'm just
gonna tell you this since

319
00:18:12,666 --> 00:18:15,333
we're in a nice
place to tell you.

320
00:18:15,333 --> 00:18:17,633
So the number one thing that
we stop for normally in a

321
00:18:17,633 --> 00:18:19,033
Yoga With Adriene video,

322
00:18:19,033 --> 00:18:21,300
this just became a
behind the scenes video.

323
00:18:23,700 --> 00:18:27,200
We don't do a lot of
editing for the videos actually.

324
00:18:27,200 --> 00:18:30,366
I've been doing this a long time
and I kind of prepare in a way

325
00:18:30,366 --> 00:18:33,200
where I can really be
in the moment so its

326
00:18:33,200 --> 00:18:36,033
really is us practicing together.

327
00:18:38,066 --> 00:18:40,300
But the number on
thing that we stop for,

328
00:18:40,300 --> 00:18:43,900
which would lead to the
number one reason for editing is

329
00:18:43,900 --> 00:18:44,900
audio!

330
00:18:46,400 --> 00:18:48,666
So it's kind of on par.

331
00:18:48,666 --> 00:18:49,733
Okay.

332
00:18:49,733 --> 00:18:51,333
So I'm just gonna let this

333
00:18:52,266 --> 00:18:55,366
wire be a little
loose and you guys

334
00:18:55,366 --> 00:18:58,033
let me know if that's
a mistake or I need to

335
00:18:58,033 --> 00:18:59,133
make any more adjustments.

336
00:19:01,333 --> 00:19:02,900
So let's come to Sukhasana here.

337
00:19:02,900 --> 00:19:04,566
You're probably already there.

338
00:19:08,000 --> 00:19:09,966
I swear, I swear.

339
00:19:10,766 --> 00:19:12,933
I swear!

340
00:19:12,933 --> 00:19:16,433
If you're still here with me,
I love you and

341
00:19:18,366 --> 00:19:19,466
let's keep going.

342
00:19:21,366 --> 00:19:23,200
Head over heart,
heart over pelvis.

343
00:19:27,766 --> 00:19:29,333
Take a second here

344
00:19:30,233 --> 00:19:32,166
to close your
eyes and once again,

345
00:19:32,166 --> 00:19:33,433
deepen your breath.

346
00:19:41,500 --> 00:19:43,433
Tuck your chin slightly.

347
00:19:45,533 --> 00:19:48,666
Then we're gonna turn the
palms face up here in Sukhasana.

348
00:19:52,400 --> 00:19:55,200
May we receive the
gifts of this practice

349
00:19:58,033 --> 00:20:01,133
and of our commitment
to showing up

350
00:20:01,133 --> 00:20:03,600
and being here together,

351
00:20:05,100 --> 00:20:07,000
no matter the circumstances.

352
00:20:07,966 --> 00:20:10,633
May we always be open
to receiving those gifts.

353
00:20:12,400 --> 00:20:15,366
Again, that's what I love
about this community is you can

354
00:20:15,366 --> 00:20:17,500
always log on and
practice with someone.

355
00:20:17,500 --> 00:20:18,766
You're never alone.

356
00:20:23,533 --> 00:20:25,866
So the plan, again, was always
to do this but I think it's

357
00:20:25,866 --> 00:20:29,966
going to be
particularly beneficial now.

358
00:20:32,133 --> 00:20:35,333
So we're just gonna
do a little pranayama

359
00:20:36,400 --> 00:20:40,033
practice to slow down

360
00:20:40,033 --> 00:20:42,266
the breath and really
to slow everything down.

361
00:20:42,266 --> 00:20:44,433
So you're gonna inhale for four.

362
00:20:46,333 --> 00:20:50,233
At the top, you'll
pause for a two count,

363
00:20:50,233 --> 00:20:52,833
and then we will
exhale together for six.

364
00:20:55,400 --> 00:20:56,833
Close your eyes.

365
00:20:56,833 --> 00:20:59,800
Please use the sound of my
voice to allow it to guide you.

366
00:20:59,800 --> 00:21:02,600
And thank you for
letting me guide you today.

367
00:21:02,600 --> 00:21:05,933
You can also just gaze softly
down past your nose if you don't

368
00:21:05,933 --> 00:21:09,066
feel comfortable
closing your eyes completely.

369
00:21:09,066 --> 00:21:10,533
Find of soft tuck of the chin.

370
00:21:10,533 --> 00:21:12,633
A little reverent bow,
head to heart,

371
00:21:12,633 --> 00:21:15,733
as you feel the back
of the neck lengthen.

372
00:21:15,733 --> 00:21:18,333
Again, palms are face
up for this pranayama.

373
00:21:19,833 --> 00:21:20,766
Opening.

374
00:21:23,900 --> 00:21:26,766
Open mind,
open heart ready to receive.

375
00:21:31,200 --> 00:21:34,066
Here we go, inhaling for four.

376
00:21:34,066 --> 00:21:37,633
Inhale for four, three,

377
00:21:37,633 --> 00:21:39,833
two, one.

378
00:21:39,833 --> 00:21:44,933
Pausing at the top for two, one.

379
00:21:44,933 --> 00:21:47,700
And exhaling for six,

380
00:21:47,700 --> 00:21:50,366
five, four,

381
00:21:50,366 --> 00:21:54,000
three, two, one.

382
00:21:54,000 --> 00:21:56,700
Inhale for four.

383
00:21:56,700 --> 00:22:00,433
Three, two, one.

384
00:22:00,433 --> 00:22:01,900
Pause at the top.

385
00:22:03,733 --> 00:22:09,133
And exhale
for six, five, four,

386
00:22:09,133 --> 00:22:12,133
three, two, one.

387
00:22:12,133 --> 00:22:13,366
Breathing into the belly.

388
00:22:13,366 --> 00:22:15,866
Inhale for four,

389
00:22:15,866 --> 00:22:19,566
three, two, one.

390
00:22:19,566 --> 00:22:20,566
Pause.

391
00:22:22,000 --> 00:22:27,300
And exhale
for six, five, four,

392
00:22:27,300 --> 00:22:31,166
three, two, one.

393
00:22:31,166 --> 00:22:33,633
Inhale for four,

394
00:22:33,633 --> 00:22:37,033
three, two, one.

395
00:22:38,100 --> 00:22:42,166
Exhale for six, five,

396
00:22:42,166 --> 00:22:45,133
four, three,

397
00:22:45,133 --> 00:22:47,566
two, one.

398
00:22:47,566 --> 00:22:51,733
Inhale for four, three,

399
00:22:51,733 --> 00:22:53,700
two, one.

400
00:22:55,466 --> 00:22:59,366
Exhale for six, five,

401
00:22:59,366 --> 00:23:03,633
four, three, two, one.

402
00:23:03,633 --> 00:23:04,500
Last one.

403
00:23:04,500 --> 00:23:06,933
Inhale for four,

404
00:23:06,933 --> 00:23:11,700
three, two, one.

405
00:23:11,700 --> 00:23:14,366
And exhale for six,

406
00:23:14,366 --> 00:23:17,433
five, four,

407
00:23:17,433 --> 00:23:20,666
three, two, one.

408
00:23:20,666 --> 00:23:23,600
Slowly draw the palms together,
Anjuli Mudra at the heart.

409
00:23:23,600 --> 00:23:26,533
Bow your head to your hands,
to your heart.

410
00:23:27,833 --> 00:23:31,300
I dedicate this
practice to all of you.

411
00:23:32,533 --> 00:23:36,333
And this morning I did a
practice in which I dedicated

412
00:23:36,333 --> 00:23:41,500
it to the children of St. Jude
Children's Research Hospital.

413
00:23:44,066 --> 00:23:47,266
Take this opportunity
now to listen to

414
00:23:47,266 --> 00:23:48,600
the sound of your breath.

415
00:23:48,600 --> 00:23:50,433
Inhale lots of love in.

416
00:23:51,866 --> 00:23:54,600
Exhale lots of love
out and if you like,

417
00:23:55,733 --> 00:23:58,533
I invite you to set an intention

418
00:24:00,600 --> 00:24:03,233
and dedicate this practice to

419
00:24:03,233 --> 00:24:05,033
someone or something.

420
00:24:25,333 --> 00:24:27,400
Inhale lots of love in.

421
00:24:28,800 --> 00:24:32,866
Exhale lots of love out
to slowly open the eyes,

422
00:24:32,866 --> 00:24:34,800
lift the chin,
release the hands.

423
00:24:34,800 --> 00:24:37,600
We're gonna come
forward on to all fours.

424
00:24:37,600 --> 00:24:39,566
Take your time,
move nice and slow.

425
00:24:39,566 --> 00:24:40,733
Slow it down.

426
00:24:41,966 --> 00:24:45,700
So you can take your intention
and your dedication with you.

427
00:24:45,700 --> 00:24:48,133
(floor creaks)
What's up creaky old floor?

428
00:24:48,133 --> 00:24:49,866
Well, thank God you're here.

429
00:24:49,866 --> 00:24:51,066
Okay.

430
00:24:51,066 --> 00:24:52,400
Wrists underneath the shoulders.

431
00:24:52,400 --> 00:24:54,800
Spread the fingertips wide.
Knees underneath the hips.

432
00:24:56,466 --> 00:25:00,133
Okay, nice and slow, inhale,
drop the belly into Cow Pose.

433
00:25:00,133 --> 00:25:03,133
As you do this, feel this
connection in your shoulders as

434
00:25:03,133 --> 00:25:07,233
you rotate the upper arm bones
externally so that your elbow

435
00:25:07,233 --> 00:25:09,600
creases are shining
towards the front.

436
00:25:09,600 --> 00:25:11,533
If you feel super
crunchy in your low back,

437
00:25:11,533 --> 00:25:13,766
just walk your
knees back just a bit.

438
00:25:13,766 --> 00:25:16,866
And pause here in Cow Pose
as you find your breath

439
00:25:16,866 --> 00:25:21,300
and notice where you
can detect sensation

440
00:25:22,600 --> 00:25:25,033
and then notice where
there's nothing happening.

441
00:25:25,033 --> 00:25:26,500
Maybe in the tops of the feet.

442
00:25:26,500 --> 00:25:29,066
Maybe you can claw
through the fingertips.

443
00:25:31,333 --> 00:25:32,733
Sweet, now let's flip it.

444
00:25:32,733 --> 00:25:34,033
So we inhale in here.

445
00:25:34,033 --> 00:25:35,600
Expansion.

446
00:25:35,600 --> 00:25:38,600
Exhale, contraction, Cat Pose.

447
00:25:38,600 --> 00:25:40,800
When you get there, pause.

448
00:25:40,800 --> 00:25:43,633
Continue to
breathe and same thing.

449
00:25:43,633 --> 00:25:47,100
Take a second to notice
where you feel sensation.

450
00:25:49,600 --> 00:25:51,833
And then take a second
to notice where

451
00:25:51,833 --> 00:25:53,733
there's not a lot happening.

452
00:25:53,733 --> 00:25:55,833
Where there is a
lack of sensation.

453
00:25:56,766 --> 00:26:00,000
And can we continue to
bring our awareness to both.

454
00:26:01,800 --> 00:26:05,833
Bringing our awareness to the
sensation and to the lack of

455
00:26:05,833 --> 00:26:09,966
sensation is what helps
us create an experience.

456
00:26:10,966 --> 00:26:13,066
The present experience.

457
00:26:13,066 --> 00:26:14,566
Okay, here we go,
finding a little float.

458
00:26:14,566 --> 00:26:16,500
Inhale, drop the belly.

459
00:26:18,500 --> 00:26:21,100
Exhale, rounding
through, chin to chest.

460
00:26:23,400 --> 00:26:25,166
Inhale, drop the belly.

461
00:26:27,466 --> 00:26:29,433
And exhale, rounding through.

462
00:26:30,933 --> 00:26:33,266
One more,
inhale, drop the belly.

463
00:26:35,100 --> 00:26:36,800
Exhale, rounding through.

464
00:26:38,000 --> 00:26:40,533
Excellent, inhale, come
back to Tabletop Position.

465
00:26:40,533 --> 00:26:41,800
Nice and easy.

466
00:26:41,800 --> 00:26:44,666
We're gonna drop the
elbows where the hands were.

467
00:26:44,666 --> 00:26:47,566
Keep the palms pressing
firmly into the earth.

468
00:26:47,566 --> 00:26:50,666
And if you can, try to
keep your forearms parallel

469
00:26:50,666 --> 00:26:52,800
like two railroad tracks.

470
00:26:52,800 --> 00:26:56,033
Cool, now walk the knees
back, keep them in line as well.

471
00:26:56,033 --> 00:26:58,600
We're gonna send the
tailbone up towards the sky.

472
00:26:58,600 --> 00:27:02,033
As we start to open up through
the chest and the heart space in

473
00:27:02,033 --> 00:27:05,600
Anahatasan, Heart to
Earth Pose or Puppy Posture.

474
00:27:06,300 --> 00:27:08,733
So the forehead starts
to melt to the ground.

475
00:27:08,733 --> 00:27:13,266
We keep nice, firm connection
through the fingertips

476
00:27:14,333 --> 00:27:17,533
and we start to breathe deep.

477
00:27:17,533 --> 00:27:22,166
Feeling that expansion in
the rib cage as you breathe in.

478
00:27:24,133 --> 00:27:26,200
And soften as you breathe out.

479
00:27:27,533 --> 00:27:29,766
Should feel nice
for your back body.

480
00:27:29,766 --> 00:27:33,200
Keep a nice awareness in
the tops of the feet here.

481
00:27:33,200 --> 00:27:37,166
Right? Trying to think of
the body as one moving part.

482
00:27:39,400 --> 00:27:43,833
A uniting philosophy here so
not a bunch of disjointed parts

483
00:27:43,833 --> 00:27:45,733
but one moving part.

484
00:27:46,933 --> 00:27:49,266
One moving part.

485
00:27:49,266 --> 00:27:50,466
One moving part.

486
00:27:50,466 --> 00:27:52,200
I was trying to
sound Irish, okay.

487
00:27:53,733 --> 00:27:55,466
Imagine now you're
a little kitty cat and

488
00:27:55,466 --> 00:27:58,666
so you're gonna start
moving from your nose here.

489
00:27:58,666 --> 00:28:01,400
You're gonna imagine pushing a
little ball of yarn forward so

490
00:28:01,400 --> 00:28:03,033
that's where it initiates.

491
00:28:03,033 --> 00:28:04,333
Then my center gets involved.

492
00:28:04,333 --> 00:28:07,966
I start to hug my navel in
and up as I slide all the way

493
00:28:07,966 --> 00:28:10,733
through to the belly.

494
00:28:10,733 --> 00:28:12,700
You can walk the toes back.

495
00:28:12,700 --> 00:28:14,266
Elbows underneath the shoulders.

496
00:28:14,266 --> 00:28:15,633
Press into the tops of the feet.

497
00:28:15,633 --> 00:28:19,033
Press into your pubic bone here
so really find your foundation

498
00:28:19,033 --> 00:28:21,000
here in Sphinx Pose.

499
00:28:22,366 --> 00:28:25,366
Now dig into the elbows, draw
your shoulder blades together as

500
00:28:25,366 --> 00:28:27,033
if you were trying
to pinch a pencil

501
00:28:27,033 --> 00:28:28,833
between your
two shoulder blades.

502
00:28:28,833 --> 00:28:32,666
No need to crunch the neck
here now or ever (chuckles)

503
00:28:32,666 --> 00:28:35,533
so keep it nice and
long by tucking the chin.

504
00:28:36,766 --> 00:28:38,200
Good, inhale in.

505
00:28:38,200 --> 00:28:40,266
Feel the rib cage expand.

506
00:28:41,200 --> 00:28:44,033
Exhale, draw your chin
to your chest just like

507
00:28:44,033 --> 00:28:45,600
you do in Cat Pose.

508
00:28:47,333 --> 00:28:49,833
Great, inhale, carve
a line with the nose.

509
00:28:49,833 --> 00:28:51,066
Look forward.

510
00:28:51,066 --> 00:28:53,433
Careful not to crunch
the back of the neck.

511
00:28:53,433 --> 00:28:55,133
And exhale, repeat.

512
00:28:55,133 --> 00:28:56,333
Hugging the low ribs in.

513
00:28:56,333 --> 00:28:59,633
So we're playing with this
expansion and contraction,

514
00:28:59,633 --> 00:29:02,233
this up and down.

515
00:29:02,233 --> 00:29:05,433
This masculine and this
feminine, this sun and moon.

516
00:29:05,433 --> 00:29:06,633
Happy Solstice!

517
00:29:09,833 --> 00:29:14,966
Inhaling, belly gets long like
Benji's long sweet puppy belly.

518
00:29:15,633 --> 00:29:19,933
And exhaling we draw the
navel in towards the spine.

519
00:29:19,933 --> 00:29:23,566
Excellent, inhale,
this is the last one.

520
00:29:23,566 --> 00:29:24,500
Look forward.

521
00:29:24,500 --> 00:29:27,100
This time on your exhale,
curl your toes under,

522
00:29:27,100 --> 00:29:29,966
we're gonna go through this
same journey but on this one we

523
00:29:29,966 --> 00:29:33,500
might dig into the elbows,
send the heels back and lift the

524
00:29:33,500 --> 00:29:36,366
knees and the hips up
for a forearm plank.

525
00:29:36,366 --> 00:29:37,700
We're here for three.

526
00:29:37,700 --> 00:29:39,066
Send your gaze straight down.

527
00:29:39,066 --> 00:29:40,000
You got this.

528
00:29:40,000 --> 00:29:43,366
Two, one and slowly lower.

529
00:29:43,366 --> 00:29:44,133
Awesome.

530
00:29:44,133 --> 00:29:47,100
Drag the hands now
underneath the shoulders.

531
00:29:47,100 --> 00:29:50,166
We're gonna use that hand to
earth connection to mindfully

532
00:29:50,166 --> 00:29:53,666
press all the way
up back to all fours.

533
00:29:53,666 --> 00:29:55,333
Good, bump your
hips to the left.

534
00:29:55,333 --> 00:29:57,966
Send your gaze over
towards your right toes.

535
00:29:57,966 --> 00:29:59,133
Breathe in.

536
00:30:00,233 --> 00:30:01,966
Breathe out,
come back to center.

537
00:30:01,966 --> 00:30:03,366
Bump the hips to the right.

538
00:30:03,366 --> 00:30:05,733
Send your gaze
past your left shoulder,

539
00:30:05,733 --> 00:30:06,966
look at your left toes.

540
00:30:06,966 --> 00:30:08,633
What's up toes?

541
00:30:08,633 --> 00:30:10,666
And then slowly bring it back.

542
00:30:10,666 --> 00:30:12,800
Excellent, walk
the palms forward.

543
00:30:12,800 --> 00:30:15,866
Mindful, beautiful,
loving placement of

544
00:30:15,866 --> 00:30:17,766
the hands on the earth.

545
00:30:17,766 --> 00:30:20,266
Upper arm bones,
again, externally rotated.

546
00:30:20,266 --> 00:30:21,366
Here we go.

547
00:30:21,366 --> 00:30:23,466
This one's for you, Benji!

548
00:30:23,466 --> 00:30:26,166
Benji. Benji.

549
00:30:26,166 --> 00:30:28,533
Curl your toes under,
breathe in.

550
00:30:28,533 --> 00:30:33,133
And exhale, peeling the
tailbone up towards the sky.

551
00:30:33,133 --> 00:30:34,833
Downward Facing Dog.

552
00:30:36,766 --> 00:30:38,233
(chuckles)

553
00:30:38,233 --> 00:30:42,166
So see if you
can aim to find a little 

554
00:30:42,166 --> 00:30:44,166
bit of stretch.

555
00:30:44,166 --> 00:30:48,733
We want to kind of get the feet
feeling somewhat malleable each

556
00:30:48,733 --> 00:30:51,900
time (chuckles)
we work in this posture.

557
00:30:51,900 --> 00:30:55,533
And it's okay if your heels
don't come down to the ground.

558
00:30:55,533 --> 00:30:59,633
They will get closer and maybe
even eventually to the ground.

559
00:30:59,633 --> 00:31:01,000
Who knows?

560
00:31:01,000 --> 00:31:06,433
But don't focus on
that action as much as

561
00:31:08,366 --> 00:31:12,766
working to create stretch and

562
00:31:12,766 --> 00:31:16,433
become more malleable
in the foot, in the ankle.

563
00:31:20,033 --> 00:31:22,700
Pedaling it out.

564
00:31:22,700 --> 00:31:24,266
Remembering to breathe deep.

565
00:31:24,266 --> 00:31:26,000
If you're holding in the neck
or the shoulder here

566
00:31:26,000 --> 00:31:28,033
try to soften.

567
00:31:28,033 --> 00:31:31,566
Alright, one more
breath cycle here and

568
00:31:31,566 --> 00:31:33,266
then we're gonna find stillness.

569
00:31:33,266 --> 00:31:35,466
You can turn the
big toes in slightly.

570
00:31:35,466 --> 00:31:37,366
If you need to come
to Puppy Posture here,

571
00:31:37,366 --> 00:31:41,066
we've already been there so
you know can sub this pose for

572
00:31:41,066 --> 00:31:43,666
Downward Facing Dog,

573
00:31:43,666 --> 00:31:45,400
go the puppy version.

574
00:31:46,800 --> 00:31:48,700
It's pretty cute.

575
00:31:48,700 --> 00:31:50,366
Find stillness here.

576
00:31:50,366 --> 00:31:53,166
Just letting the blood flow

577
00:31:55,233 --> 00:31:58,333
in the opposite direction.

578
00:31:58,333 --> 00:32:00,300
Pressing into the fingertips.

579
00:32:00,300 --> 00:32:02,300
Inhale in deeply.

580
00:32:02,300 --> 00:32:04,366
And exhale to bend the knees.

581
00:32:04,366 --> 00:32:06,600
Excellent, baby steps
to the top of your mat.

582
00:32:06,600 --> 00:32:07,466
Nice and slow.

583
00:32:07,466 --> 00:32:11,566
You can criss-cross
your feet to feel

584
00:32:11,566 --> 00:32:13,566
a nice stretch through

585
00:32:13,566 --> 00:32:16,933
the Achilles, the calf,
even the IT band.

586
00:32:16,933 --> 00:32:18,533
We're gonna meet at
the top of the mat.

587
00:32:18,533 --> 00:32:21,466
Feet hip width apart,
toes pointing forward.

588
00:32:21,466 --> 00:32:24,566
If you want to bring the
feet flush together right away,

589
00:32:24,566 --> 00:32:27,500
be my guest.
Just nice mindful footing.

590
00:32:28,766 --> 00:32:31,266
Great, then everyone bend
your knees generously so you can

591
00:32:31,266 --> 00:32:34,100
really feel your
belly come closer towards,

592
00:32:34,100 --> 00:32:37,133
it's okay if it doesn't make it,
the tops of the thighs.

593
00:32:37,133 --> 00:32:38,966
Oh, Benji's so cute.

594
00:32:38,966 --> 00:32:42,766
And then shake the head a little
yes and no after looking at

595
00:32:42,766 --> 00:32:46,266
Benji and now we can
come back into focus.

596
00:32:46,266 --> 00:32:47,933
The story of my life.

597
00:32:49,366 --> 00:32:53,366
And look dudes, we're gonna use
this Uttanasana here (chuckles)

598
00:32:53,366 --> 00:32:56,400
to let go of the day thus far.

599
00:32:58,233 --> 00:32:59,600
Whatever happened.

600
00:33:01,466 --> 00:33:06,533
And to politely, respectfully,
put the to-do list,

601
00:33:06,533 --> 00:33:10,800
even if you have to step
out of this practice early,

602
00:33:10,800 --> 00:33:13,400
let's give our
thinking minds a break.

603
00:33:16,566 --> 00:33:20,766
And use this next beat 

604
00:33:22,233 --> 00:33:25,566
to really be
present with what is.

605
00:33:25,566 --> 00:33:27,100
Use your breath.

606
00:33:29,633 --> 00:33:34,433
Standing Forward Fold, so good
for calming the nervous system.

607
00:33:37,300 --> 00:33:39,666
Start to bring more
awareness to your feet.

608
00:33:41,666 --> 00:33:44,633
Root through all four corners,
bend your knees even more.

609
00:33:44,633 --> 00:33:47,500
You might start to feel
a little burn in the legs.

610
00:33:47,500 --> 00:33:49,333
Tuck your chin to your chest and

611
00:33:49,333 --> 00:33:52,833
we're gonna slowly
roll it up nice and slow.

612
00:33:52,833 --> 00:33:56,166
Fingertips can sweetly

613
00:33:56,166 --> 00:33:59,666
trace the shin bones,
the kneecaps.

614
00:34:01,200 --> 00:34:02,400
Keep digging into the feet.

615
00:34:02,400 --> 00:34:04,700
You might even feel as
if you were trying to tear

616
00:34:04,700 --> 00:34:07,933
your mat in half,
right down the middle.

617
00:34:07,933 --> 00:34:12,633
So the the legs are active
and tracing a line up through my

618
00:34:12,633 --> 00:34:15,900
thigh bone,
my hips and eventually

619
00:34:17,100 --> 00:34:19,733
I'll lift my head,
do a little hair toss,

620
00:34:21,066 --> 00:34:24,233
check my nails,
and lift the heart.

621
00:34:24,233 --> 00:34:25,766
Mountain Pose.

622
00:34:26,933 --> 00:34:30,366
And just feel a
potential shift in energy here,

623
00:34:30,366 --> 00:34:34,566
blood flow as we move from
a Standing Forward Fold

624
00:34:34,566 --> 00:34:36,833
to Mountain.

625
00:34:36,833 --> 00:34:39,600
Let your fingertips emulate
the tips of the mountain.

626
00:34:39,600 --> 00:34:40,433
Use your imagination.

627
00:34:40,433 --> 00:34:44,533
There's nothing more powerful
than yoga for me than engaging

628
00:34:44,533 --> 00:34:48,033
your creative energy.

629
00:34:49,133 --> 00:34:52,033
Imagine the tip of your head,
the crown of your head is the

630
00:34:52,033 --> 00:34:53,700
top of the mountain.

631
00:34:53,700 --> 00:34:56,033
Strong legs here.

632
00:34:56,033 --> 00:34:57,100
Find your center.

633
00:35:00,766 --> 00:35:01,533
Excellent.

634
00:35:01,533 --> 00:35:05,200
Now we're gonna lead with the
thumbs so fingertips go forward,

635
00:35:05,200 --> 00:35:08,300
thumbs come up and back
as we come to Volcano Pose.

636
00:35:08,300 --> 00:35:09,766
And right away, inhale,

637
00:35:09,766 --> 00:35:12,200
find that big beach
ball up and overhead.

638
00:35:12,200 --> 00:35:13,700
Expand with the breath in.

639
00:35:13,700 --> 00:35:15,133
And exhale, strong legs.

640
00:35:15,133 --> 00:35:17,500
Palms are just kiss
together once again.

641
00:35:17,500 --> 00:35:20,466
Just like we did on our backs,
inhale to expand.

642
00:35:22,466 --> 00:35:24,966
And exhale, palms kiss together.

643
00:35:25,800 --> 00:35:27,766
So marrying the
action to the breath,

644
00:35:27,766 --> 00:35:28,800
the breath to the action.

645
00:35:28,800 --> 00:35:31,000
Inhale, expand.

646
00:35:31,000 --> 00:35:33,633
And exhale, palms kiss together.

647
00:35:33,633 --> 00:35:34,833
Jai Namaste.

648
00:35:34,833 --> 00:35:37,233
One more time,
big inhale to expand.

649
00:35:38,533 --> 00:35:40,500
Exhale, palms kiss together.

650
00:35:40,500 --> 00:35:42,033
This time, inhale to expand.

651
00:35:42,033 --> 00:35:44,333
Maybe you look up
towards the sky.

652
00:35:44,333 --> 00:35:45,866
Exhale, palms kiss together

653
00:35:45,866 --> 00:35:48,500
and we're gonna slice
right down the middle.

654
00:35:48,500 --> 00:35:50,933
All the way down
into a Forward Fold.

655
00:35:51,666 --> 00:35:55,233
Beautiful, on your next breath
in slide the palms up past the

656
00:35:55,233 --> 00:35:58,133
ankles, up past the shins,
as they pass your kneecaps,

657
00:35:58,133 --> 00:36:00,533
lift your kneecaps,
engage the legs even more.

658
00:36:00,533 --> 00:36:03,233
All the way to the tops of the
thighs and eventually the thumbs

659
00:36:03,233 --> 00:36:06,033
are gonna hook in the hip
creases as you pull your elbows

660
00:36:06,033 --> 00:36:08,066
back like little
grasshopper legs

661
00:36:08,066 --> 00:36:09,933
and send
your gaze straight down.

662
00:36:09,933 --> 00:36:11,900
Long, beautiful neck here.

663
00:36:11,900 --> 00:36:15,300
So it should feel like you
are creating the number seven,

664
00:36:15,300 --> 00:36:16,300
like a shape.

665
00:36:16,300 --> 00:36:17,433
It doesn't have
to look like that but

666
00:36:17,433 --> 00:36:18,900
just should feel like that.

667
00:36:18,900 --> 00:36:20,433
Squeeze those elbows in.

668
00:36:20,433 --> 00:36:21,633
Dig into the heels.

669
00:36:21,633 --> 00:36:22,833
Soft bend in the knees.

670
00:36:22,833 --> 00:36:24,333
Inhale.

671
00:36:24,333 --> 00:36:27,133
And exhale to let
that experiment go.

672
00:36:27,133 --> 00:36:28,566
Awesome, root to rise here.

673
00:36:28,566 --> 00:36:31,000
Inhale, big expansion.

674
00:36:31,000 --> 00:36:32,733
Big beach ball up and overhead.

675
00:36:33,733 --> 00:36:35,766
And exhale, palms kiss together

676
00:36:35,766 --> 00:36:38,666
and we bring it
right back down to center.

677
00:36:38,666 --> 00:36:39,733
Mountain Pose.

678
00:36:40,600 --> 00:36:41,666
Alright, let's giddy-up.

679
00:36:41,666 --> 00:36:43,366
Fingertips are going
to come down to come up.

680
00:36:43,366 --> 00:36:44,933
Here we go, big breath in.

681
00:36:47,166 --> 00:36:50,866
Exhale, palms kiss together
and we slice it right down.

682
00:36:50,866 --> 00:36:52,533
Benji's dreaming.

683
00:36:52,533 --> 00:36:54,100
He's walking.

684
00:36:54,100 --> 00:36:55,666
He went paddleboarding
for the first time.

685
00:36:55,666 --> 00:36:58,000
Maybe that's where he's at.

686
00:36:58,000 --> 00:37:00,133
Inhale, halfway lift.

687
00:37:00,133 --> 00:37:03,066
Keep it nice and tall, I suggest
here so you can start to find

688
00:37:03,066 --> 00:37:06,566
length instead of
crunching the neck here.

689
00:37:06,566 --> 00:37:09,466
And then exhale
to soften and bow.

690
00:37:09,466 --> 00:37:12,200
Alright, bend the
knees, plant the hands.

691
00:37:12,200 --> 00:37:13,700
We're gonna step
just the left foot back.

692
00:37:13,700 --> 00:37:14,666
Just the left foot back.

693
00:37:14,666 --> 00:37:16,233
Lower the left knee.

694
00:37:16,233 --> 00:37:18,866
Front knee is
over the front ankle.

695
00:37:18,866 --> 00:37:20,766
Creaky old floor
is in the house.

696
00:37:20,766 --> 00:37:23,066
We're gonna squeeze the
inner thighs to the midline.

697
00:37:23,066 --> 00:37:25,000
Connecting to the root chakra.

698
00:37:25,700 --> 00:37:28,633
Mmmm, that's so important.

699
00:37:28,633 --> 00:37:31,000
Lifting from the pelvic floor,
we're gonna bring the palms

700
00:37:31,000 --> 00:37:32,733
together and
we're gonna rise up.

701
00:37:33,933 --> 00:37:35,700
Pull the right hip crease back.

702
00:37:35,700 --> 00:37:38,900
Back toes can be
uncurled or curled.

703
00:37:38,900 --> 00:37:39,633
Yogi's chioce.

704
00:37:39,633 --> 00:37:42,266
We are gonna have the option
to lift up in a second so you

705
00:37:42,266 --> 00:37:44,000
might want to
keep 'em curled if you

706
00:37:44,000 --> 00:37:45,666
want to take it one step further.

707
00:37:45,666 --> 00:37:48,433
Lift your sternum
up to your thumbs.

708
00:37:48,433 --> 00:37:50,933
Get the neck nice and long.

709
00:37:50,933 --> 00:37:52,766
Now find that expansive breath.

710
00:37:52,766 --> 00:37:55,100
Think about the arms
going big and small.

711
00:37:55,100 --> 00:37:57,000
Big inhale.

712
00:37:57,000 --> 00:37:57,766
Big exhale.

713
00:37:57,766 --> 00:38:00,266
Now stay here,
my darling friend,

714
00:38:00,266 --> 00:38:03,466
or if you want squeeze
the inner thighs together,

715
00:38:03,466 --> 00:38:06,800
inhale in, use your exhale to
contract the navel in as you

716
00:38:06,800 --> 00:38:10,200
slowly lift the back knee up
and send that left heel back

717
00:38:10,200 --> 00:38:12,500
towards the back
edge of your mat.

718
00:38:13,566 --> 00:38:17,266
Awesome, whether the back
knee is lifted or lowered,

719
00:38:17,266 --> 00:38:20,166
we're gonna inhale, drop the
fingertips down to come up.

720
00:38:20,166 --> 00:38:22,600
Reach for the sky,
big breath in.

721
00:38:22,600 --> 00:38:25,433
And then exhale,
your breath out is what takes

722
00:38:25,433 --> 00:38:27,766
you all the way back down.

723
00:38:27,766 --> 00:38:30,533
Back knee to the earth,
fingertips to the mat.

724
00:38:30,533 --> 00:38:32,200
Then we'll pull the
right hip crease back for

725
00:38:32,200 --> 00:38:33,800
a little counter stretch.

726
00:38:33,800 --> 00:38:36,333
Flex your right
toes towards your face.

727
00:38:36,333 --> 00:38:38,133
Inhale lots of love here.

728
00:38:39,266 --> 00:38:41,566
Exhale lots of love out
as you come all the way

729
00:38:41,566 --> 00:38:42,933
through back to your lunge.

730
00:38:42,933 --> 00:38:44,966
Left hand comes
to the earth in line

731
00:38:44,966 --> 00:38:47,700
with the arch
of your right foot.

732
00:38:47,700 --> 00:38:49,233
Keep pulling the
right hip crease back.

733
00:38:49,233 --> 00:38:51,966
As you inhale,
reach the right fingertips

734
00:38:51,966 --> 00:38:53,866
all the way towards the sky.

735
00:38:53,866 --> 00:38:57,933
Draw your shoulder blades
together and down the back body.

736
00:38:57,933 --> 00:39:00,633
Option to lift
the back knee here.

737
00:39:00,633 --> 00:39:02,533
Totally optional.

738
00:39:02,533 --> 00:39:06,200
Wherever you are,
wiggle the right fingertips.

739
00:39:06,200 --> 00:39:10,300
And then exhale, slowly
bring it all the way back down.

740
00:39:10,300 --> 00:39:12,200
Plant the palms, check it out.

741
00:39:12,200 --> 00:39:13,366
We're gonna lift the back knee,

742
00:39:13,366 --> 00:39:15,500
step the
right toes back to Plank.

743
00:39:15,500 --> 00:39:18,900
You can lower the knees
here for a Half Plank.

744
00:39:18,900 --> 00:39:22,966
Fingertips are spread wide,
send your gaze straight down.

745
00:39:22,966 --> 00:39:25,066
Hug the low ribs in,
strong core.

746
00:39:25,066 --> 00:39:26,700
Think Cat Pose here.

747
00:39:26,700 --> 00:39:28,433
So my shoulder
blades aren't collapsing.

748
00:39:28,433 --> 00:39:32,633
I'm lifting up through my
upper back body for three, two.

749
00:39:32,633 --> 00:39:33,933
On the one, shift forward and

750
00:39:33,933 --> 00:39:36,633
slowly lower all
the way to the belly.

751
00:39:36,633 --> 00:39:38,666
Here we go,
Cobra Pose, Bhujangasana.

752
00:39:38,666 --> 00:39:40,800
Inhale to lift up.

753
00:39:40,800 --> 00:39:43,733
And exhale to soften and fold.

754
00:39:43,733 --> 00:39:45,633
Curl the toes under,
your choice,

755
00:39:45,633 --> 00:39:49,733
you can press up to all
fours here or press up to Plank.

756
00:39:50,566 --> 00:39:53,400
Wherever you are, take a
deep breath in and then use your

757
00:39:53,400 --> 00:39:56,666
exhale to peel it up,
Downward Facing Dog.

758
00:39:57,633 --> 00:40:00,333
Awesome, take a
deep breath in here.

759
00:40:00,333 --> 00:40:02,833
And this time exhale
out through the mouth.

760
00:40:05,033 --> 00:40:05,666
Lovely.

761
00:40:05,666 --> 00:40:08,366
Here we go, stepping the
right foot all the way up.

762
00:40:08,366 --> 00:40:10,166
Lowering the back knee.

763
00:40:11,466 --> 00:40:14,466
Nice and easy, draw the
shoulders down, down, down.

764
00:40:15,600 --> 00:40:17,533
Excellent, bring
the palms together.

765
00:40:17,533 --> 00:40:18,833
We'll slowly rise up.

766
00:40:18,833 --> 00:40:20,533
Lift the sternum to the thumbs.

767
00:40:20,533 --> 00:40:22,866
Squeeze the inner
thighs to the midline.

768
00:40:23,900 --> 00:40:24,966
Breathing deep.

769
00:40:25,700 --> 00:40:28,266
Pressing into all four
corners of that front foot.

770
00:40:28,266 --> 00:40:31,133
In particular, the ball
joint of your big toe.

771
00:40:31,133 --> 00:40:32,466
So really use that ground down.

772
00:40:32,466 --> 00:40:36,100
Squeeze the inner thighs
in towards the midline.

773
00:40:36,100 --> 00:40:39,133
So we're working from
kind of being here to slowly,

774
00:40:39,133 --> 00:40:42,966
slowly, drawing the shoulder
blades and lifting the heart up.

775
00:40:46,233 --> 00:40:48,166
Excellent, stay here.

776
00:40:48,166 --> 00:40:51,500
Breathing deep or inhale in.

777
00:40:51,500 --> 00:40:54,333
Exhale like a rocket, use
this connection to your core to

778
00:40:54,333 --> 00:40:57,666
slowly lift your center up,
lifting the back knee.

779
00:40:57,666 --> 00:41:00,266
Sending that right heel towards
the back edge of your mat.

780
00:41:01,433 --> 00:41:04,500
Excellent. With the
back knee lowered or lifted,

781
00:41:04,500 --> 00:41:06,633
we're gonna drop the
fingertips down to come up.

782
00:41:06,633 --> 00:41:09,866
Everyone big inhale
to reach for the sky.

783
00:41:09,866 --> 00:41:13,433
And then exhale to
slowly melt it down.

784
00:41:13,433 --> 00:41:14,633
Back knee comes to the earth.

785
00:41:14,633 --> 00:41:15,500
Here we go.

786
00:41:15,500 --> 00:41:16,833
Pull the left hip crease back.

787
00:41:16,833 --> 00:41:18,100
Runner's stretch.

788
00:41:18,100 --> 00:41:20,000
Slight bend in that left knee.

789
00:41:20,966 --> 00:41:23,400
Flex your left
toes to your face.

790
00:41:23,400 --> 00:41:25,000
Breathing deep here.

791
00:41:26,066 --> 00:41:29,666
And now rolling through
the left foot nice and slow.

792
00:41:29,666 --> 00:41:31,233
Right hand comes to the earth.

793
00:41:31,233 --> 00:41:32,366
Here we go, big twist.

794
00:41:32,366 --> 00:41:35,166
Inhale, left fingertips all
the way up towards the sky.

795
00:41:35,166 --> 00:41:37,900
Draw your shoulders down,
away from your ears.

796
00:41:37,900 --> 00:41:39,733
Back knee can
stay where it's at or

797
00:41:39,733 --> 00:41:41,866
we can lift it
up just a bit here.

798
00:41:41,866 --> 00:41:44,733
Again, pressing into that ball
joint of that front big toe.

799
00:41:46,500 --> 00:41:48,966
Aw, Benji just did Namaste.

800
00:41:50,066 --> 00:41:51,000
He's gonna save the day.

801
00:41:51,000 --> 00:41:54,333
Inhale it in, wiggle the left
fingertips and then exhale to

802
00:41:54,333 --> 00:41:55,666
bring it all the way back down.

803
00:41:55,666 --> 00:41:57,466
Plant the palms, here we go.

804
00:41:57,466 --> 00:42:00,466
Steppin' it back to
Plank or Half Plank.

805
00:42:00,466 --> 00:42:02,700
We're here for one "I love you."

806
00:42:02,700 --> 00:42:04,233
Two, I love you.

807
00:42:04,233 --> 00:42:07,633
Three, I love you all the way to
the belly or now Chaturanga so

808
00:42:07,633 --> 00:42:10,900
we're gonna go to
Cobra or Upward Facing Dog.

809
00:42:10,900 --> 00:42:13,166
Use your breath
to open your heart.

810
00:42:14,166 --> 00:42:18,533
And then use your breath
out to slowly bring it back.

811
00:42:18,533 --> 00:42:20,266
I'll meet you in
Downward Facing Dog.

812
00:42:22,900 --> 00:42:25,200
Awesome, inhale in here.

813
00:42:25,200 --> 00:42:27,400
And exhale, sigh it out,
make a little sound.

814
00:42:27,400 --> 00:42:28,566
(sighs)

815
00:42:29,233 --> 00:42:30,566
Good, bend the knees.

816
00:42:30,566 --> 00:42:33,633
Inhale, carve a line with
your nose to look forward.

817
00:42:33,633 --> 00:42:35,666
And exhale, make your
way to the top of the mat.

818
00:42:35,666 --> 00:42:39,000
You can do baby steps, you
can do rag doll or you can hop.

819
00:42:40,066 --> 00:42:43,266
Feet hip width apart
again or now flush together.

820
00:42:43,266 --> 00:42:46,166
Your choice,
just conscious footing.

821
00:42:46,166 --> 00:42:47,200
Forward Fold.

822
00:42:49,266 --> 00:42:50,900
Inhale lifts you up halfway.

823
00:42:50,900 --> 00:42:52,166
You can play around here.

824
00:42:52,166 --> 00:42:54,233
Each one is new.

825
00:42:54,233 --> 00:42:58,866
Just like each new livestream
link broadcast is new.

826
00:42:58,866 --> 00:43:02,366
And exhale, soften and fold.

827
00:43:02,366 --> 00:43:04,600
Alright, you're doing great.
Bend the knees.

828
00:43:04,600 --> 00:43:07,033
We're gonna root down through
the feet to come up strong.

829
00:43:07,033 --> 00:43:08,366
Here we go, big inhale.

830
00:43:08,366 --> 00:43:09,666
We reach all the way up.

831
00:43:09,666 --> 00:43:11,200
Find that expansion.

832
00:43:11,200 --> 00:43:13,266
Big, big, big arms
and then exhale all the way

833
00:43:13,266 --> 00:43:14,733
back down right away.

834
00:43:15,900 --> 00:43:17,500
Good, inhale, halfway lift.

835
00:43:17,500 --> 00:43:20,033
Try to find a nice,
long neck here.

836
00:43:20,033 --> 00:43:22,600
And then exhale
to soften and fold.

837
00:43:23,500 --> 00:43:25,200
Beautiful, step
the left foot back.

838
00:43:25,200 --> 00:43:27,700
Back knee is gonna
stay lifted this time.

839
00:43:27,700 --> 00:43:29,766
You know you can always
lower it, we've been there.

840
00:43:29,766 --> 00:43:30,700
Here we go.

841
00:43:30,700 --> 00:43:33,833
High lunge, inhale, sweeping
the arms forward, up and back.

842
00:43:33,833 --> 00:43:35,133
Big breath in.

843
00:43:36,100 --> 00:43:39,066
And big breath out to
bring it all the way back down.

844
00:43:39,066 --> 00:43:40,366
Beautiful, right
into your Plank.

845
00:43:40,366 --> 00:43:43,233
Plant the palms,
step the right foot back.

846
00:43:43,233 --> 00:43:45,400
Plank or Half Plank.

847
00:43:45,400 --> 00:43:47,266
Great, inhale to look forward.

848
00:43:47,266 --> 00:43:48,766
Shift forward, belly to Cobra

849
00:43:48,766 --> 00:43:51,066
or Chaturanga
to Upward Facing Dog.

850
00:43:51,066 --> 00:43:52,366
(laughs)

851
00:43:52,366 --> 00:43:55,366
Oh, Benji, my boy.

852
00:43:55,366 --> 00:43:57,633
I'll meet you in
Downard Facing Dog.

853
00:44:01,066 --> 00:44:04,333
In Downward Dog,
take a deep breath in.

854
00:44:04,966 --> 00:44:06,966
Nice cleansing breath out.

855
00:44:09,366 --> 00:44:12,266
Awesome, go ahead and step
the right foot all the way up.

856
00:44:12,266 --> 00:44:15,300
Back knee lifted this
time for high lunge.

857
00:44:15,300 --> 00:44:15,900
You can always lower it.

858
00:44:15,900 --> 00:44:17,766
You know the
ground is there for you.

859
00:44:17,766 --> 00:44:19,933
Here we go,
big breath, big stretch.

860
00:44:19,933 --> 00:44:22,700
Strong legs, reaching
fingertips up towards the sky

861
00:44:22,700 --> 00:44:26,066
as you breathe in.
Find that expansion.

862
00:44:26,066 --> 00:44:28,066
And then balance it out,
find that contraction.

863
00:44:28,066 --> 00:44:29,066
Navel draws in.

864
00:44:29,066 --> 00:44:32,200
So active in the belly as you
bring it all the way back down.

865
00:44:32,200 --> 00:44:34,033
Great, step the
back foot, excuse me,

866
00:44:34,033 --> 00:44:35,266
step the left foot back.

867
00:44:35,266 --> 00:44:36,633
Here we go, Plank Pose.

868
00:44:36,633 --> 00:44:38,666
One, I love you, two,
I love you, three, I love you

869
00:44:38,666 --> 00:44:42,000
and vinyasa.
Belly to Cobra

870
00:44:42,000 --> 00:44:45,333
or Chaturanga
to Upward Facing Dog.

871
00:44:45,333 --> 00:44:47,866
Benji's paws smell like Frito's.

872
00:44:47,866 --> 00:44:49,966
I'll meet you in Downward Dog.

873
00:44:51,400 --> 00:44:53,866
Inhale in deeply.

874
00:44:53,866 --> 00:44:55,700
And exhale completely.

875
00:44:56,933 --> 00:44:58,000
Awesome, listen carefully.

876
00:44:58,000 --> 00:45:01,166
From here, anchor the
left heel down and inhale,

877
00:45:01,166 --> 00:45:03,266
lift the right leg up high.
Three-Legged Dog.

878
00:45:04,200 --> 00:45:05,933
On an exhale, shift forward.

879
00:45:05,933 --> 00:45:09,333
Hug your right knee in all the
way up towards your heart space.

880
00:45:09,333 --> 00:45:11,000
Gaze straight down.

881
00:45:11,000 --> 00:45:13,100
Good, inhale, kick it up.

882
00:45:13,100 --> 00:45:15,400
Exhale, right knee
to right elbow.

883
00:45:15,400 --> 00:45:17,566
Upper body is in Plank.

884
00:45:17,566 --> 00:45:19,200
Good, inhale, kick it up.

885
00:45:19,200 --> 00:45:20,300
One more, you got this.

886
00:45:20,300 --> 00:45:22,866
Cross it over,
right knee to left elbow.

887
00:45:22,866 --> 00:45:24,800
Upper body's in Plank.
Gaze straight down.

888
00:45:24,800 --> 00:45:25,900
Strong arms.

889
00:45:25,900 --> 00:45:28,133
Good, inhale, kick it up.
You're doing great.

890
00:45:28,133 --> 00:45:30,766
Exhale, step it all the
way up into your lunge.

891
00:45:30,766 --> 00:45:31,733
Pivot on the back foot.

892
00:45:31,733 --> 00:45:34,366
Here we go,
Warrior II, what's up?

893
00:45:34,366 --> 00:45:37,833
Leading with the left arm.

894
00:45:37,833 --> 00:45:40,233
Taking up some space here.

895
00:45:41,600 --> 00:45:43,966
Front knee over front ankle.

896
00:45:45,233 --> 00:45:47,600
Again, thinking of the
body as one moving part

897
00:45:47,600 --> 00:45:50,166
so building it
from the ground up.

898
00:45:51,766 --> 00:45:55,700
And then embodying the
pose with your breath.

899
00:45:55,700 --> 00:45:59,800
Finding those connections
versus just doing a posture.

900
00:45:59,800 --> 00:46:03,366
This kind of a
really lovely thing

901
00:46:03,366 --> 00:46:06,766
that we get to play with,
particularly in home practice.

902
00:46:06,766 --> 00:46:10,233
We have a
little bit of time to

903
00:46:11,466 --> 00:46:13,133
be an individual.

904
00:46:14,400 --> 00:46:16,200
Alright, keep the
front knee bent.

905
00:46:16,200 --> 00:46:19,866
Strong legs, right fingertips
reach forward, up and back.

906
00:46:19,866 --> 00:46:21,800
Peaceful Warrior, inhale in.

907
00:46:21,800 --> 00:46:23,600
Exhale, cartwheel it
all the way back down.

908
00:46:23,600 --> 00:46:25,533
We're gonna go back into
that lunge we did before,

909
00:46:25,533 --> 00:46:28,466
excuse me, twist we did
before and it's a lunge.

910
00:46:28,466 --> 00:46:30,866
Left hand to the earth,
right fingertips to the ground,

911
00:46:30,866 --> 00:46:32,500
big inhale.

912
00:46:32,500 --> 00:46:35,500
And then exhale all the
way back down to your lunge.

913
00:46:35,500 --> 00:46:36,466
Step the right toes back.

914
00:46:36,466 --> 00:46:38,700
You can go straight
to Downward Dog here

915
00:46:38,700 --> 00:46:41,066
or choose a little vinyasa.

916
00:46:41,066 --> 00:46:43,233
Moving with your breath.

917
00:46:46,333 --> 00:46:48,966
In Down Dog, take a big
inhale in through the nose.

918
00:46:48,966 --> 00:46:51,266
Exhale out through the mouth.

919
00:46:51,266 --> 00:46:52,333
Anchor the right heel in.

920
00:46:52,333 --> 00:46:53,900
Inhale, lift the
left leg up high.

921
00:46:53,900 --> 00:46:54,933
Here we go.

922
00:46:54,933 --> 00:46:55,733
Ready? Giddy-up.

923
00:46:55,733 --> 00:46:58,233
We're gonna shift it forward,
nice and slow,

924
00:46:58,233 --> 00:46:59,700
so slow it down.

925
00:46:59,700 --> 00:47:02,033
Left knee squeezes
into the heart space.

926
00:47:02,033 --> 00:47:03,766
Gaze is straight down,
long neck.

927
00:47:03,766 --> 00:47:05,400
Strong shoulders, strong arms.

928
00:47:05,400 --> 00:47:08,266
Good, inhale, kick it up.
Anchor through the right heel.

929
00:47:08,266 --> 00:47:11,900
Exhale, left knee all the way
up and over to the left elbow.

930
00:47:13,433 --> 00:47:15,600
Good, kick it up.
One more, you got this.

931
00:47:15,600 --> 00:47:17,600
Cross it over.
Strong core.

932
00:47:17,600 --> 00:47:20,566
Here we go, left knee
kisses right elbow.

933
00:47:20,566 --> 00:47:21,700
(mimics kiss)

934
00:47:21,700 --> 00:47:23,733
And then all the
way back up. Awesome.

935
00:47:23,733 --> 00:47:25,366
Here we go.
Stepping it all the way through.

936
00:47:25,366 --> 00:47:26,300
Nice and light.

937
00:47:27,766 --> 00:47:32,466
And when you're ready, pivoting
on the back foot and opening up

938
00:47:32,466 --> 00:47:33,900
Warrior II to your right.

939
00:47:33,900 --> 00:47:35,333
Take your time.
There's no rush.

940
00:47:36,633 --> 00:47:37,633
Back toes are turned in.

941
00:47:37,633 --> 00:47:38,933
Again, front knee
over front ankle.

942
00:47:38,933 --> 00:47:40,366
Take a second.

943
00:47:44,100 --> 00:47:47,533
We're building it
from the ground up.

944
00:47:52,666 --> 00:47:53,966
Find your breath.

945
00:47:56,200 --> 00:47:57,466
Beautiful. Now let's flip it.

946
00:47:57,466 --> 00:48:00,333
Left fingertips reach
forward, up and back.

947
00:48:00,333 --> 00:48:01,400
Front knee stays bent.

948
00:48:01,400 --> 00:48:05,533
We're pressing into the
outer edge of that right foot.

949
00:48:05,533 --> 00:48:09,300
Take up space here.
Peaceful Warrior, inhale in.

950
00:48:09,300 --> 00:48:12,200
And then exhale, hold on to
your center as you cartwheel all

951
00:48:12,200 --> 00:48:14,066
the way back to the lunge.

952
00:48:14,066 --> 00:48:15,366
Moving into a twist.

953
00:48:15,366 --> 00:48:16,533
Back knee lowered or lifted.

954
00:48:16,533 --> 00:48:17,766
Here we go.

955
00:48:17,766 --> 00:48:19,533
Inhale, left
fingertips to the sky.

956
00:48:19,533 --> 00:48:21,433
Breathe in.

957
00:48:21,433 --> 00:48:24,433
And exhale,
slowly bringing it back.

958
00:48:24,433 --> 00:48:26,500
Alright, vinyasa here.
Step it back.

959
00:48:26,500 --> 00:48:28,133
You can also skip this.

960
00:48:28,133 --> 00:48:30,666
Maybe taking it straight
to Downward Facing Dog.

961
00:48:31,733 --> 00:48:33,100
That's where we'll meet.

962
00:48:34,900 --> 00:48:37,133
Hips up high.

963
00:48:37,133 --> 00:48:38,666
Bend the knees.

964
00:48:41,766 --> 00:48:44,366
Upper arm bones
externally rotated.

965
00:48:44,366 --> 00:48:47,600
Neck is not
clenched or being held.

966
00:48:48,366 --> 00:48:51,000
You can shake the head a
little yes, a little no.

967
00:48:51,000 --> 00:48:52,733
Then you can start to
straighten the legs again.

968
00:48:52,733 --> 00:48:55,333
Find stillness as you
inhale lots of love in.

969
00:48:56,500 --> 00:48:58,500
And exhale lots
of love out. Awesome.

970
00:48:58,500 --> 00:49:00,833
Slowly bring the
knees to the earth.

971
00:49:00,833 --> 00:49:02,133
Big toes to touch.

972
00:49:02,133 --> 00:49:04,700
Walk the knees as
wide as your yoga mat.

973
00:49:04,700 --> 00:49:07,733
Send your hips back,
Extended Child Pose.

974
00:49:07,733 --> 00:49:09,200
You can decide what feels best.

975
00:49:09,200 --> 00:49:11,366
Active arms reaching forward

976
00:49:11,366 --> 00:49:12,666
or maybe you drop the elbows

977
00:49:12,666 --> 00:49:16,500
and bring the palms together
in prayer and then bring them

978
00:49:16,500 --> 00:49:19,800
behind the back
of the head, the neck,

979
00:49:19,800 --> 00:49:21,233
creating a
little shark fin here.

980
00:49:21,233 --> 00:49:22,766
Close your eyes

981
00:49:24,433 --> 00:49:26,066
and return to your breath.

982
00:49:33,533 --> 00:49:35,366
We love the Hatha yoga practice

983
00:49:35,366 --> 00:49:40,533
because it really give
us an opportunity to embrace 

984
00:49:43,233 --> 00:49:44,466
all of it.

985
00:49:48,833 --> 00:49:52,633
Find what feels good doesn't
mean feel good all the time.

986
00:49:52,633 --> 00:49:54,200
That's not realistic.

987
00:49:55,166 --> 00:49:56,466
Nor possible.

988
00:49:58,800 --> 00:50:02,533
But it's a sincere
invitation to stick with it,

989
00:50:02,533 --> 00:50:03,966
to stay curious,

990
00:50:05,333 --> 00:50:08,700
to keep paying attention
and growing your awareness

991
00:50:10,333 --> 00:50:13,333
of both the
Ha and the Tha.

992
00:50:13,333 --> 00:50:15,000
(chuckles)
The sun and the moon.

993
00:50:17,100 --> 00:50:18,900
The light and the dark.

994
00:50:22,233 --> 00:50:24,233
Inhale.

995
00:50:24,233 --> 00:50:27,366
Exhale to slowly bring
the hands back to the earth.

996
00:50:27,366 --> 00:50:32,000
Carve a line with your nose
to look forward and then slowly

997
00:50:32,000 --> 00:50:35,200
bring it all the way
back up to all fours.

998
00:50:35,200 --> 00:50:37,533
Walk the knees
underneath the hip points.

999
00:50:37,533 --> 00:50:41,500
When you're ready take a
deep breath in and then exhale.

1000
00:50:41,500 --> 00:50:44,200
Adho Mukha, Downward Facing Dog.

1001
00:50:46,100 --> 00:50:47,433
Bend the knees generously,

1002
00:50:47,433 --> 00:50:49,066
bring the belly
to the tops of the thighs

1003
00:50:49,066 --> 00:50:52,600
really lift up
from your hip creases here.

1004
00:50:52,600 --> 00:50:54,833
Then carve a line with
your nose, look forward,

1005
00:50:54,833 --> 00:50:55,866
inhale.

1006
00:50:55,866 --> 00:50:58,166
And exhale, make
your way to the top.

1007
00:50:59,666 --> 00:51:02,400
Inhale, halfway lift.

1008
00:51:02,400 --> 00:51:04,666
Nice long, beautiful neck.

1009
00:51:04,666 --> 00:51:07,800
And exhale to soften and bow.

1010
00:51:07,800 --> 00:51:11,500
Great, bring your thumbs
to the hip creases now here.

1011
00:51:11,500 --> 00:51:14,300
Bend your knees, send
your hips back, way back.

1012
00:51:15,333 --> 00:51:16,966
Beautiful, way, way, way back.

1013
00:51:16,966 --> 00:51:19,966
Here we go.
Fingertips go down to come up.

1014
00:51:19,966 --> 00:51:22,833
So a little bit of fire,
a little bit of sun.

1015
00:51:22,833 --> 00:51:25,166
You can lift the toes,
we're coming into Chair Pose,

1016
00:51:25,166 --> 00:51:27,166
everyone's favorite.

1017
00:51:27,166 --> 00:51:28,800
Send the hips back.

1018
00:51:28,800 --> 00:51:30,533
So instead of reaching arms up,

1019
00:51:30,533 --> 00:51:33,233
really send them
out here to start.

1020
00:51:34,466 --> 00:51:37,333
Getting your
center back in space.

1021
00:51:37,333 --> 00:51:39,866
Finding your focus.

1022
00:51:39,866 --> 00:51:42,566
Waking up the whole thing.

1023
00:51:43,866 --> 00:51:46,633
And then maybe we start to
lift the thumbs a little more,

1024
00:51:46,633 --> 00:51:48,066
sink a little deeper.

1025
00:51:49,266 --> 00:51:51,666
Maybe you've met your
appropriate edge so you're

1026
00:51:51,666 --> 00:51:54,833
breathing right where you are or
maybe you lift the arms a

1027
00:51:54,833 --> 00:51:56,833
little more and
sink a little deeper.

1028
00:51:57,933 --> 00:52:00,666
Good, inhale in.
Everyone expand.

1029
00:52:00,666 --> 00:52:03,166
Imagine you have a big
ball between your hands and

1030
00:52:03,166 --> 00:52:05,333
it's getting bigger
and bigger and bigger.

1031
00:52:05,333 --> 00:52:07,100
And then exhale,
bring the palms together.

1032
00:52:07,100 --> 00:52:08,533
Just like we've been doing.

1033
00:52:08,533 --> 00:52:11,533
All the way back,
sternum to, sorry,

1034
00:52:11,533 --> 00:52:13,700
thumbs to sternum
or sternum to thumbs.

1035
00:52:14,466 --> 00:52:18,633
And then here we go, right
elbow's gonna come around

1036
00:52:18,633 --> 00:52:20,600
to the outer edge
of the left thigh.

1037
00:52:20,600 --> 00:52:21,766
Big twist here.

1038
00:52:24,000 --> 00:52:26,300
Sending the hips back.

1039
00:52:26,300 --> 00:52:27,766
Inhale in.

1040
00:52:27,766 --> 00:52:29,000
Exhale to come back to center.

1041
00:52:29,000 --> 00:52:30,266
Try to keep your knees bent.

1042
00:52:30,266 --> 00:52:32,266
Building strength, we got this.
A little heat.

1043
00:52:32,266 --> 00:52:33,533
Take it to the other side.

1044
00:52:33,533 --> 00:52:35,366
Outer edge of
the left elbow comes to

1045
00:52:35,366 --> 00:52:37,900
the outer edge
of the right knee.

1046
00:52:37,900 --> 00:52:40,900
Welcome a little heat,
a little sweat. We got this.

1047
00:52:40,900 --> 00:52:43,133
Inhale, breathe into
your belly, big twist.

1048
00:52:43,133 --> 00:52:45,566
Looking past
your right shoulder.

1049
00:52:45,566 --> 00:52:48,266
Sweet, and now
slowly back to center.

1050
00:52:48,266 --> 00:52:51,166
Straighten the legs, release
the fingertips to the earth or

1051
00:52:51,166 --> 00:52:53,133
towards the earth.

1052
00:52:53,133 --> 00:52:55,333
And Uttanasana, Forward Fold.

1053
00:52:56,733 --> 00:52:59,733
Awesome, again,
inhale, halfway lift.

1054
00:52:59,733 --> 00:53:01,933
Nice, long beautiful neck.

1055
00:53:01,933 --> 00:53:04,733
And exhale to soften and bow.

1056
00:53:04,733 --> 00:53:05,966
Root to rise here.

1057
00:53:05,966 --> 00:53:11,000
Spread the fingertips in
celebration of us together

1058
00:53:11,000 --> 00:53:12,966
here on World Yoga Day.

1059
00:53:12,966 --> 00:53:13,866
Big breath.

1060
00:53:13,866 --> 00:53:17,300
Send that big globe all
the way up towards the sky.

1061
00:53:17,300 --> 00:53:20,400
And then exhale,
bring it all back in.

1062
00:53:21,933 --> 00:53:23,866
Back home.
Close your eyes.

1063
00:53:24,800 --> 00:53:26,566
Observe your breath.

1064
00:53:35,600 --> 00:53:37,733
Beautiful. From here
try to stay focused.

1065
00:53:37,733 --> 00:53:40,800
We're gonna move into a standing

1066
00:53:41,600 --> 00:53:43,000
balancing posture and then

1067
00:53:43,000 --> 00:53:44,633
we'll bring it
down to the ground to

1068
00:53:44,633 --> 00:53:46,966
cool down and sign off.

1069
00:53:46,966 --> 00:53:49,400
So try to stay focused here.

1070
00:53:49,400 --> 00:53:53,866
See if you can elongate your
inhales and your exhalations.

1071
00:53:53,866 --> 00:53:56,800
We're gonna slowly bring
the hands to the waistline.

1072
00:53:56,800 --> 00:54:00,433
Plant awareness throughout all
four corners of that right foot.

1073
00:54:01,433 --> 00:54:04,033
If you're not familiar with
four-part equal standing or

1074
00:54:04,033 --> 00:54:06,666
Samasthiti, there's a
Yoga With Adriene on that.

1075
00:54:06,666 --> 00:54:08,166
You can check it out.

1076
00:54:08,166 --> 00:54:09,133
Soft bend in the knees here.

1077
00:54:09,133 --> 00:54:11,100
You're gonna slide
the left toes back.

1078
00:54:11,100 --> 00:54:15,666
Again, staying strong and
connected in this front foot.

1079
00:54:15,666 --> 00:54:18,233
I'm gonna come to the center
but you can stay where you are.

1080
00:54:19,900 --> 00:54:22,633
Alright, oh, Benji.

1081
00:54:23,533 --> 00:54:24,666
So sweet.

1082
00:54:24,666 --> 00:54:25,500
Here we go.

1083
00:54:25,500 --> 00:54:28,366
Inhale, we're gonna find
soft bend in the knees here.

1084
00:54:28,366 --> 00:54:30,466
Open up, big expansion.

1085
00:54:30,466 --> 00:54:34,166
Exhale, palms come
together, draw your navel in.

1086
00:54:34,166 --> 00:54:36,766
We're gonna start to bring the
thumbs back to the sternum just

1087
00:54:36,766 --> 00:54:38,000
like we have been doing.

1088
00:54:38,000 --> 00:54:39,500
And we're gonna
start to lean forward

1089
00:54:39,500 --> 00:54:41,600
and maybe the
toes stay on the ground

1090
00:54:41,600 --> 00:54:43,533
or maybe they start to lift off.

1091
00:54:43,533 --> 00:54:45,233
Benji.
(clicks tongue)

1092
00:54:45,233 --> 00:54:46,500
He as a boo-boo.

1093
00:54:47,600 --> 00:54:49,233
So Warrior III.

1094
00:54:49,233 --> 00:54:50,566
Sending your gaze down.

1095
00:54:50,566 --> 00:54:51,966
Imagine you're
looking into a pond.

1096
00:54:51,966 --> 00:54:54,100
You're seeing your reflection
but then you're seeing all the

1097
00:54:54,100 --> 00:54:56,366
reflections of all the people
who logged on to this livestream

1098
00:54:56,366 --> 00:55:00,200
today because,
in fact, we are one.

1099
00:55:00,200 --> 00:55:03,133
Dial your left toes down and if
we want to take the fingertips

1100
00:55:03,133 --> 00:55:04,933
forward, big beach
ball up and overhead.

1101
00:55:04,933 --> 00:55:06,466
Maybe we play here.

1102
00:55:09,133 --> 00:55:11,966
Wherever you are,
take a deep breath in

1103
00:55:11,966 --> 00:55:14,900
and then exhale
to slowly reel it all back.

1104
00:55:14,900 --> 00:55:16,500
Using that exhale,
that contraction,

1105
00:55:16,500 --> 00:55:20,133
to bring it back to center.

1106
00:55:20,133 --> 00:55:22,133
Mountain Pose.

1107
00:55:22,133 --> 00:55:24,900
Alright, whatever
happened, you say,

1108
00:55:24,900 --> 00:55:28,200
"Thank you," and we
move to the next side.

1109
00:55:28,200 --> 00:55:31,333
Hi Benji!
Are you awake now?

1110
00:55:31,333 --> 00:55:32,733
Excelente.

1111
00:55:32,733 --> 00:55:35,866
Spreading awareness through
the left foot now so really,

1112
00:55:35,866 --> 00:55:38,500
really, starting
there nice and slow.

1113
00:55:38,500 --> 00:55:41,000
And then when you're
ready hands to the waistline,

1114
00:55:41,000 --> 00:55:43,433
we'll slide the right toes back.

1115
00:55:43,433 --> 00:55:45,033
Hands at the
waistline first is good.

1116
00:55:45,033 --> 00:55:48,566
So you can really start to
build it from the ground up.

1117
00:55:49,800 --> 00:55:52,333
And then we'll lift up
from the pelvic floor.

1118
00:55:52,333 --> 00:55:53,900
When you're ready,
palms come together,

1119
00:55:53,900 --> 00:55:57,166
Anjuli Mudra,
and we start to slowly,

1120
00:55:57,166 --> 00:56:00,133
soft bend in the knees,
lean forward.

1121
00:56:01,033 --> 00:56:02,833
If you wanted to find an
expansion for that you could,

1122
00:56:02,833 --> 00:56:03,433
sorry.

1123
00:56:03,433 --> 00:56:06,966
But here we go,
moving into

1124
00:56:06,966 --> 00:56:09,333
your Warrior III.

1125
00:56:09,333 --> 00:56:10,900
So you can keep your
back toes on the ground

1126
00:56:10,900 --> 00:56:12,200
and work on this posture.

1127
00:56:12,200 --> 00:56:15,333
Work on where the
hips are in their socket.

1128
00:56:16,533 --> 00:56:17,700
Breathing.

1129
00:56:17,700 --> 00:56:20,666
Nice, slow inhalations.

1130
00:56:20,666 --> 00:56:23,766
Slow exhalations.
Maybe taking the fingertips

1131
00:56:23,766 --> 00:56:25,333
forward or even out.

1132
00:56:25,333 --> 00:56:28,800
Taking a variation that
rocks your world today.

1133
00:56:30,400 --> 00:56:33,400
And remember the invitation was
to definitely come as you are

1134
00:56:33,400 --> 00:56:35,766
so it's all good.

1135
00:56:35,766 --> 00:56:37,200
Be kind.

1136
00:56:39,566 --> 00:56:40,900
And wherever you are,

1137
00:56:40,900 --> 00:56:43,700
go ahead and take
one more deep breath in.

1138
00:56:43,700 --> 00:56:45,966
And then use your
exhale to reel it,

1139
00:56:45,966 --> 00:56:47,566
reel it, reel it
back to Mountain.

1140
00:56:47,566 --> 00:56:52,200
Even if you fell, you know
we're always here to catch ya.

1141
00:56:52,200 --> 00:56:53,666
And we start again.

1142
00:56:53,666 --> 00:56:56,000
Back to one, Mountain Pose.

1143
00:56:56,000 --> 00:56:58,033
Good, drop the
fingertips down to come up.

1144
00:56:58,033 --> 00:57:01,966
Inhale, big breath, big
stretch, catch a wave here.

1145
00:57:01,966 --> 00:57:05,033
Exhale, wiggle the fingertips,
rain it down this time.

1146
00:57:06,466 --> 00:57:08,033
Good, inhale, halfway lift.

1147
00:57:08,033 --> 00:57:10,000
This time send
the fingertips back,

1148
00:57:10,000 --> 00:57:12,566
palms face down, airplane arms

1149
00:57:12,566 --> 00:57:15,900
and then exhale
to let it all go.

1150
00:57:15,900 --> 00:57:17,500
Good, bend the knees,
plant the palms.

1151
00:57:17,500 --> 00:57:19,166
Step or hop it back to Plank.

1152
00:57:19,166 --> 00:57:22,400
Last call for vinyasa,
take it or leave it here.

1153
00:57:27,166 --> 00:57:28,966
Downward Facing Dog.

1154
00:57:29,733 --> 00:57:30,766
Excellent.

1155
00:57:30,766 --> 00:57:33,300
In Down Dog, we're gonna
plant through the left palm,

1156
00:57:33,300 --> 00:57:36,033
bring the right hand
to the heart center.

1157
00:57:36,033 --> 00:57:39,333
Just challenging ourselves here.

1158
00:57:39,333 --> 00:57:41,766
Good and then bringing
the right hand to the earth.

1159
00:57:41,766 --> 00:57:44,633
Slowly bring the left
hand to your heart center.

1160
00:57:46,566 --> 00:57:48,766
And then slowly releasing both.

1161
00:57:48,766 --> 00:57:51,000
We're gonna just come up
over a little hurtle here

1162
00:57:51,000 --> 00:57:53,966
so draw the lower belly in.

1163
00:57:53,966 --> 00:57:56,866
And then draw the
navel to the spine.

1164
00:57:56,866 --> 00:57:59,166
Hug the low ribs in
and slowly slide your way

1165
00:57:59,166 --> 00:58:01,333
into our final Plank Pose.

1166
00:58:01,333 --> 00:58:05,066
We're here for one I love you,
two, I love you.

1167
00:58:05,066 --> 00:58:07,133
Three, I really do love you.

1168
00:58:07,133 --> 00:58:09,900
And on the four, slowly
bring your knees to the earth.

1169
00:58:10,666 --> 00:58:14,466
Swing the legs to one side,
start to come through to a seat.

1170
00:58:14,466 --> 00:58:16,200
Send your legs out in front.

1171
00:58:17,966 --> 00:58:19,100
Dundasana.

1172
00:58:20,700 --> 00:58:21,933
One of my favorites.

1173
00:58:21,933 --> 00:58:25,400
Stick Pose or Staff Pose.

1174
00:58:26,800 --> 00:58:28,333
Send the toes up to the sky.

1175
00:58:28,333 --> 00:58:30,733
Bring your fingertips

1176
00:58:30,733 --> 00:58:33,566
down slowly
outside of your hips.

1177
00:58:33,566 --> 00:58:35,633
If the palms come to
the earth, wonderful.

1178
00:58:35,633 --> 00:58:37,200
If not, fingertips.

1179
00:58:37,200 --> 00:58:39,600
You want to draw the
shoulder blades together.

1180
00:58:39,600 --> 00:58:42,100
Melt them down the back body.

1181
00:58:42,100 --> 00:58:43,766
Strong legs here.

1182
00:58:45,800 --> 00:58:47,800
And if you feel okay here,

1183
00:58:48,600 --> 00:58:50,566
like you can
sit up tall without

1184
00:58:50,566 --> 00:58:51,966
the nice support
of your fingertips

1185
00:58:51,966 --> 00:58:53,700
maybe bringing palms
together at the heart.

1186
00:58:55,500 --> 00:58:57,266
Now close your eyes.

1187
00:58:57,266 --> 00:58:59,566
Make a wish.

1188
00:58:59,566 --> 00:59:02,933
And blow out the candlelight.

1189
00:59:04,133 --> 00:59:08,733
For tonight is just the night,

1190
00:59:08,733 --> 00:59:11,333
we're gonna celebrate.
(laughs)

1191
00:59:12,566 --> 00:59:14,900
Alright, just taking
a second to cool down.

1192
00:59:15,466 --> 00:59:16,266
Sorry about that.

1193
00:59:17,233 --> 00:59:18,366
Can't edit that out.

1194
00:59:21,333 --> 00:59:22,566
And once again,

1195
00:59:23,533 --> 00:59:26,266
if you can really
take away any little

1196
00:59:26,266 --> 00:59:28,500
dance from this practice today,

1197
00:59:28,500 --> 00:59:32,433
it would be finding a
sense of unity or wholeness

1198
00:59:33,433 --> 00:59:38,400
in the dance of the
expansion and the contraction.

1199
00:59:38,400 --> 00:59:42,766
So here we go again, we use the
asana practice to kind of play

1200
00:59:42,766 --> 00:59:44,333
with that to show us.

1201
00:59:44,333 --> 00:59:47,533
We inhale open the palms.

1202
00:59:47,533 --> 00:59:49,033
Core is engaged here.

1203
00:59:49,033 --> 00:59:50,300
Open, open, open.

1204
00:59:50,300 --> 00:59:51,633
Big beach ball is the expansion.

1205
00:59:51,633 --> 00:59:54,233
You have to use the
breath though so breathe in.

1206
00:59:54,233 --> 00:59:57,300
And then exhale to slowly
bring the palms together.

1207
00:59:57,300 --> 00:59:58,433
Bend your knees.

1208
00:59:58,433 --> 01:00:02,400
And we're gonna
come into Forward Fold.

1209
01:00:02,400 --> 01:00:04,366
Once your head
starts to melt here,

1210
01:00:04,366 --> 01:00:08,733
you can take your hands to
the outer edges of the legs,

1211
01:00:08,733 --> 01:00:11,000
the calves, the shins,
maybe to the ankles

1212
01:00:11,000 --> 01:00:13,000
or even to the feet.

1213
01:00:13,000 --> 01:00:15,766
Also an option to
take your index finger,

1214
01:00:15,766 --> 01:00:17,266
your middle finger
and your thumb

1215
01:00:17,266 --> 01:00:19,000
and hook it around
your big toe here.

1216
01:00:19,000 --> 01:00:22,800
We're here for three
cycles of breath in and out.

1217
01:00:22,800 --> 01:00:24,433
In and out. In and out.

1218
01:00:28,233 --> 01:00:30,766
Coming into your own
private little love cave 

1219
01:00:30,766 --> 01:00:32,633
here at the end of our practice.

1220
01:00:33,933 --> 01:00:37,566
Feeling the skin of the back
body stretch as you breathe in.

1221
01:00:39,000 --> 01:00:41,500
And soften as you breathe out.

1222
01:00:51,000 --> 01:00:54,433
Relax the weight of your
head over for this last breath.

1223
01:00:56,366 --> 01:00:58,366
Soften the skin of the face.

1224
01:01:00,333 --> 01:01:02,033
You can even part your lips.

1225
01:01:05,900 --> 01:01:07,066
Surrender.

1226
01:01:09,933 --> 01:01:13,500
And then stay focused here,
stay with this sensation

1227
01:01:13,500 --> 01:01:16,166
as you slowly keep
breathing and unravel.

1228
01:01:18,633 --> 01:01:20,966
Nice, we're gonna bend
one knee then the other.

1229
01:01:20,966 --> 01:01:23,200
This is one of my
all-time favorite yoga poses.

1230
01:01:23,200 --> 01:01:25,666
We're gonna hook the
elbows on the knees.

1231
01:01:26,900 --> 01:01:29,066
Sit up nice and tall,
breathe in.

1232
01:01:29,066 --> 01:01:30,833
Expansion.

1233
01:01:30,833 --> 01:01:32,633
And then exhale, chin to chest.

1234
01:01:32,633 --> 01:01:34,400
Just relax the
weight of your head over.

1235
01:01:37,466 --> 01:01:39,500
Breathing here again.

1236
01:01:41,100 --> 01:01:43,400
Three breaths nice and slow.

1237
01:01:52,000 --> 01:01:54,633
So going inward

1238
01:01:54,633 --> 01:01:57,833
and remembering that
the breath always comes first

1239
01:01:59,600 --> 01:02:02,566
and that this tool
for playing with expansion and

1240
01:02:02,566 --> 01:02:07,566
contraction, this idea of
what goes up must come down,

1241
01:02:07,566 --> 01:02:10,066
a real practice for

1242
01:02:11,633 --> 01:02:15,200
helping you ride
the wave which I feel

1243
01:02:16,766 --> 01:02:19,833
is super important that we
acknowledge right now.

1244
01:02:22,633 --> 01:02:25,166
Remember that the breath
always comes first, okay.

1245
01:02:27,400 --> 01:02:28,900
Let's release.

1246
01:02:28,900 --> 01:02:31,433
Let's come on back
down to the ground.

1247
01:02:31,433 --> 01:02:34,566
We're not gonna do a full on
Shavasana here because of the

1248
01:02:34,566 --> 01:02:38,166
livestream but I do want to come
here for a second here so

1249
01:02:38,166 --> 01:02:40,633
go ahead and come all
the way to your back.

1250
01:02:41,600 --> 01:02:44,066
We're gonna do a
Bridge Pose here.

1251
01:02:44,933 --> 01:02:48,633
So draw the heels
up towards the hips,

1252
01:02:48,633 --> 01:02:50,000
the knees up towards the sky.

1253
01:02:50,000 --> 01:02:51,300
Toes are pointing forward.

1254
01:02:51,300 --> 01:02:53,133
Just keep it nice
and gentle here.

1255
01:02:53,133 --> 01:02:56,600
Inhale, we're gonna
slowly send the shins forward,

1256
01:02:56,600 --> 01:02:57,333
lift the hips.

1257
01:02:57,333 --> 01:02:59,533
If you want to take
the bind, you can.

1258
01:02:59,533 --> 01:03:01,200
Interlacing the fingertips,

1259
01:03:01,200 --> 01:03:02,833
drawing the
shoulder blades together.

1260
01:03:02,833 --> 01:03:04,333
Just doing one of these.

1261
01:03:04,333 --> 01:03:06,400
Strong footing.

1262
01:03:06,400 --> 01:03:07,566
Big breath.

1263
01:03:09,233 --> 01:03:11,233
Lift the chest up
towards the chin

1264
01:03:12,133 --> 01:03:14,233
and lift the chin
up towards the sky.

1265
01:03:16,133 --> 01:03:19,200
Good and then slowly release.

1266
01:03:19,200 --> 01:03:21,733
Walk the feet together,
soles of the feet together 

1267
01:03:21,733 --> 01:03:23,766
and send the knees out wide.

1268
01:03:23,766 --> 01:03:25,766
Return the left hand
to the heart space,

1269
01:03:25,766 --> 01:03:27,266
right hand to the belly.

1270
01:03:28,133 --> 01:03:29,800
A little hip opener here.

1271
01:03:29,800 --> 01:03:31,566
Nice passive hip opener.

1272
01:03:31,566 --> 01:03:33,433
If it's too much you
can just do one leg

1273
01:03:33,433 --> 01:03:36,366
at a time by extending one leg 

1274
01:03:38,400 --> 01:03:41,100
and then taking the time
to switch and balance it out.

1275
01:03:41,100 --> 01:03:44,000
Close your eyes here,
take a deep breath in.

1276
01:03:45,466 --> 01:03:50,066
And now use this
exhale to choose.

1277
01:03:53,666 --> 01:03:55,066
What do you want to choose?

1278
01:03:55,066 --> 01:03:58,133
So often at the end
of practice we will invite

1279
01:03:59,666 --> 01:04:02,200
each other to
finish that sentence.

1280
01:04:02,200 --> 01:04:04,000
I choose...

1281
01:04:09,933 --> 01:04:12,766
And if you're
feeling shy about that,

1282
01:04:12,766 --> 01:04:15,566
that's okay but
maybe do it anyway.

1283
01:04:15,566 --> 01:04:17,133
I choose...

1284
01:04:19,166 --> 01:04:21,200
And then you
finish that sentence.

1285
01:04:30,466 --> 01:04:32,766
Then inhale lots of love in.

1286
01:04:32,766 --> 01:04:34,166
We're gonna bring
the palms together,

1287
01:04:34,166 --> 01:04:36,233
then we're gonna interlace the
fingers and you're gonna bring

1288
01:04:36,233 --> 01:04:37,933
them behind the head.

1289
01:04:37,933 --> 01:04:41,100
So now your arms and your legs
are mirroring each other here.

1290
01:04:41,100 --> 01:04:46,000
Extend your thumbs and start
to give yourself a nice massage

1291
01:04:46,000 --> 01:04:48,566
here at the top of the neck,

1292
01:04:48,566 --> 01:04:52,366
the base of the head.

1293
01:04:52,366 --> 01:04:56,600
I've been doing a lot of work
around this area of my body

1294
01:04:56,600 --> 01:04:57,866
(laughs)

1295
01:04:57,866 --> 01:04:59,766
in my own practice

1296
01:04:59,766 --> 01:05:03,300
and with my work with Sumair,

1297
01:05:03,300 --> 01:05:06,066
my coach, who is on the
Find What Feels Good Membership

1298
01:05:06,066 --> 01:05:08,133
if you're interested.

1299
01:05:08,133 --> 01:05:10,966
I love that I get an opportunity

1300
01:05:10,966 --> 01:05:13,100
to continue my education

1301
01:05:14,266 --> 01:05:16,933
and work with my body
in that process with him

1302
01:05:16,933 --> 01:05:17,966
so check him out.

1303
01:05:17,966 --> 01:05:19,566
He's amazing.

1304
01:05:19,566 --> 01:05:20,533
Okay, here we go.

1305
01:05:20,533 --> 01:05:22,100
Big breath in.

1306
01:05:22,100 --> 01:05:24,266
Exhale to
release the arms first.

1307
01:05:24,266 --> 01:05:27,666
Bring the fingertips to
the outer edges of the legs.

1308
01:05:27,666 --> 01:05:29,500
Bring the knees together.

1309
01:05:29,500 --> 01:05:31,933
You can walk the feet now
as wide as your yoga mat.

1310
01:05:31,933 --> 01:05:34,600
Find internal
rotation of the hips.

1311
01:05:34,600 --> 01:05:35,733
Breathing deep here.

1312
01:05:35,733 --> 01:05:37,900
Start to open your eyes.

1313
01:05:37,900 --> 01:05:39,633
Notice how you feel.

1314
01:05:41,566 --> 01:05:44,433
And then extend the legs long.

1315
01:05:48,700 --> 01:05:51,466
Open the palms up
towards the sky.

1316
01:05:53,133 --> 01:05:57,166
Now close your eyes here in
Corpse Pose and see just how

1317
01:05:57,166 --> 01:05:58,900
quickly you can surrender.

1318
01:05:58,900 --> 01:06:02,000
Relaxing the weight
of your body fully and

1319
01:06:02,000 --> 01:06:03,500
completely into the earth.

1320
01:06:13,333 --> 01:06:15,966
And let your next breath
be a breath of gratitude

1321
01:06:15,966 --> 01:06:18,200
for yourself for showing up.

1322
01:06:19,666 --> 01:06:23,766
Not just today but all
the days that you come to

1323
01:06:23,766 --> 01:06:26,433
your mat to be with yourself.

1324
01:06:29,200 --> 01:06:33,066
To know yourself and
to care for yourself.

1325
01:06:38,766 --> 01:06:41,566
And now send some love and
gratitude out to all the people

1326
01:06:41,566 --> 01:06:45,033
who are showing
up to do the same.

1327
01:06:45,033 --> 01:06:47,800
Taking care of themselves.

1328
01:06:47,800 --> 01:06:51,066
Continuing to stay curious

1329
01:06:51,066 --> 01:06:52,733
and want to know

1330
01:06:54,866 --> 01:06:56,966
themselves.

1331
01:06:56,966 --> 01:06:59,100
For I truly believe it is
through these types of

1332
01:06:59,100 --> 01:07:03,233
practices that we better
equip ourselves

1333
01:07:03,233 --> 01:07:06,933
to serve others.

1334
01:07:09,566 --> 01:07:12,733
To be there for our loved
ones

1335
01:07:12,733 --> 01:07:15,000
in the best way possible.

1336
01:07:17,900 --> 01:07:20,700
And to show up for the world,
to find our meaningful

1337
01:07:20,700 --> 01:07:25,000
contribution each day no
matter if it is big or small.

1338
01:07:30,833 --> 01:07:33,733
Start to wiggle your
fingers and your toes.

1339
01:07:34,733 --> 01:07:37,766
And when you're ready, hug the
knees back up into the chest.

1340
01:07:38,866 --> 01:07:41,900
And we'll slide the hands to the
backs of the thighs to do the

1341
01:07:41,900 --> 01:07:45,500
rock and roll roll-up or if
it's kind of late in the day or

1342
01:07:45,500 --> 01:07:48,833
you're just feeling
soft and easy in your body,

1343
01:07:48,833 --> 01:07:51,066
maybe turn to
one side, any side,

1344
01:07:51,066 --> 01:07:53,666
and use your hands to
slowly press back up.

1345
01:07:55,000 --> 01:07:58,633
We will come to a
nice comfortable seat.

1346
01:08:03,433 --> 01:08:05,400
And on your next breath in

1347
01:08:05,400 --> 01:08:07,766
squeeze the shoulders
up to the earlobes.

1348
01:08:07,766 --> 01:08:11,600
And exhale, drop 'em down,
bring the palms together.

1349
01:08:13,500 --> 01:08:16,766
I would like to
thank you for being here.

1350
01:08:18,033 --> 01:08:21,966
Whether you're here for me
or for you or let's face it,

1351
01:08:21,966 --> 01:08:27,000
I'm starting to realize
many people show up for Benji.

1352
01:08:27,000 --> 01:08:28,633
I was just leading to that joke.

1353
01:08:28,633 --> 01:08:30,733
Okay, thank you so
much for being here.

1354
01:08:30,733 --> 01:08:35,233
I'd also like to thank YouTube
for supporting this livestream

1355
01:08:35,233 --> 01:08:38,400
and the team at St. Jude.

1356
01:08:39,400 --> 01:08:42,600
If you'd like to learn more
about St. Jude you can do that

1357
01:08:42,600 --> 01:08:44,866
by clicking the link in the bio.

1358
01:08:44,866 --> 01:08:48,333
We have the donation button set
for you to donate a dollar or

1359
01:08:48,333 --> 01:08:50,066
more to support them.

1360
01:08:50,066 --> 01:08:54,100
And there's also an external
link in the video description

1361
01:08:54,100 --> 01:08:56,700
where you can contribute as
well if that donation button

1362
01:08:56,700 --> 01:08:59,733
doesn't work based on
the country you live in.

1363
01:08:59,733 --> 01:09:01,666
Take good time to look at the
Super Chat if you haven't

1364
01:09:01,666 --> 01:09:04,533
already and realize how
connected we all are through

1365
01:09:04,533 --> 01:09:08,533
this practice and let's take
some time later on today or

1366
01:09:08,533 --> 01:09:11,800
maybe later on this week to
contemplate what that means

1367
01:09:11,800 --> 01:09:13,500
and what that could mean

1368
01:09:13,500 --> 01:09:17,400
for us to have
something like yoga

1369
01:09:17,400 --> 01:09:20,100
and this community
that bring us together

1370
01:09:20,100 --> 01:09:21,866
despite our differences.

1371
01:09:21,866 --> 01:09:23,700
A meeting place,

1372
01:09:23,700 --> 01:09:27,166
this safe space where
we can come together

1373
01:09:27,166 --> 01:09:31,233
with whatever we've got
going on and be honest.

1374
01:09:32,933 --> 01:09:35,100
I'd also like to thank my team,

1375
01:09:35,100 --> 01:09:37,433
the Yoga With Adriene/
Find What Feels Good team.

1376
01:09:37,433 --> 01:09:40,533
I love the people that I get to
work with and if you have been

1377
01:09:40,533 --> 01:09:43,300
in the community for a
while you probably know that

1378
01:09:43,300 --> 01:09:46,200
they are incredibly
special and remarkable.

1379
01:09:46,200 --> 01:09:50,366
And finally my partner from
Day 1 of this project and

1380
01:09:50,366 --> 01:09:52,600
we never thought
it would grow (chuckles)

1381
01:09:52,600 --> 01:09:56,100
to be what it is and

1382
01:09:56,100 --> 01:09:57,433
now this is really
special 'cause we're

1383
01:09:57,433 --> 01:10:01,300
here today so it's kind of a
full circle moment.

1384
01:10:01,300 --> 01:10:06,733
He's behind the camera and
I'm here just like on Day 1

1385
01:10:06,733 --> 01:10:10,600
when there was no
one but the two of us

1386
01:10:10,600 --> 01:10:12,633
kind of showing up for practice.

1387
01:10:12,633 --> 01:10:15,500
There's much more than two of us
now and I want you to know you

1388
01:10:15,500 --> 01:10:18,900
always have a place here
in this family and we really

1389
01:10:18,900 --> 01:10:23,266
appreciate you sharing this
practice with your families and

1390
01:10:23,266 --> 01:10:26,133
extended families
and your communities.

1391
01:10:26,133 --> 01:10:29,300
Let's keep that loving
ripple effect going and

1392
01:10:29,300 --> 01:10:30,900
thank you for
your patience today.

1393
01:10:30,900 --> 01:10:32,333
I love you guys.

1394
01:10:32,333 --> 01:10:34,533
Let's take one
final deep breath in as

1395
01:10:34,533 --> 01:10:38,333
a global community,
a Kula.

1396
01:10:38,333 --> 01:10:39,800
Here we go, ready?

1397
01:10:39,800 --> 01:10:41,666
Inhale lots of love in.

1398
01:10:43,533 --> 01:10:45,600
And exhale lots of love out.

1399
01:10:45,600 --> 01:10:48,433
We bow the head to the
heart and we whisper

1400
01:10:50,066 --> 01:10:51,266
Namaste.

1401
01:10:53,733 --> 01:10:54,533
Thanks everyone.

1402
01:10:54,533 --> 01:10:56,933
Subscribe to the channel
if you haven't already.

1403
01:10:56,933 --> 01:11:00,600
Please let us know how you're
feeling in the Super Chat and if

1404
01:11:00,600 --> 01:11:05,033
you have the means, we'd love
for you to donate to St. Jude.

1405
01:11:05,033 --> 01:11:06,533
If not, no worries.

1406
01:11:06,533 --> 01:11:08,233
Thank you so
much for being here.

1407
01:11:08,233 --> 01:11:09,333
Take care.