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- Hello everyone,
welcome to Yoga With Adriene.

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I'm Adriene and 
this is Benji, aw,

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and today 
we have an awesome

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root to rise practice.

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So hop into something
comfy and let's get started.

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(upbeat music)

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Alrighty, my friends
let's begin today's practice

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in a comfortable seat.

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Come on down to the ground.

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Bring your energetic being 
or body to the earth.

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Seems kind of corny, 
but I feel like

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even just the opportunity
to kind of get on the ground

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and connect to the earth is

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meaningful these days
when we spend so much time

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with our technology.

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So, even just coming
down to the earth,

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feeling your
feet on the ground,

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hopefully you 
have your shoes off,

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can be beneficial.

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Of course, take your
time getting settled in,

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but let's slowly, mindfully 
work our way towards

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sitting up nice and tall

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and bringing 
your awareness to

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that which is
touching the earth here,

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the outer edges of the
feet perhaps, the thighs.

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The heavy muscles of the
glutes, the hips of course,

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this sitting bones, sits bones.

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And go ahead and close your
eyes if you haven't already

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or if you don't feel
comfortable closing your eyes

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right away, just maybe
you soften your gaze

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down past your nose

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so that you're kind of
inviting your awareness

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to move inward

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and thank you for 
allowing me to guide you.

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You can use the
sound of my voice

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and just allow
that to guide you,

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especially here
during this first beat.

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Taking a moment to look inward

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and I really think of
this part of the practice,

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most of the time as one
of the most valuable,

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and that is a moment in
which I'm allowing myself

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opportunity and time to
just tune in, to check in.

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You might feel anxious
here, a little fidgety,

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or maybe you feel
tired and heavy.

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Maybe you're eager,

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wondering if you should have
picked a faster paced video,

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you will get a little bit of
sweat on today, don't worry.

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So, see if you
can allow yourself

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to just be in this practice of

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tuning into the present moment,

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whatever that is for you today.

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Of course, I come 
with tools, with offerings,

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so we're gonna use the
breath to help us observe

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whatever's going on here today.

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So as you're ready,

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take a deep breath
in through your nose.

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And a long breath out
through your nose or mouth.

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And I'll keep cuing the breath,

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but you can allow the
breathing to kind of invite,

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soft easy movement, 
whether it's in the fingers

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or the neck, shoulders,
the lips, the jaw.

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Okay, here we go, big
inhale in through the nose.

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And exhale out
through the nose or mouth.

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Big inhale in through the nose.

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And see if you can
really slow it down.

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Make the exhale nice and
long here, breathing out.

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Slowing it down, big inhale in.

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Long breath out,
relax your shoulders perhaps.

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And one more cycle
like this, inhale.

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And long exhale, empty it out.

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On your next inhale, draw the
hands together at the heart.

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Inhale.

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Exhale, bow the
head to the hands,

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feel that stretch in
the back of the neck.

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Good, inhale in here again,
feel the low body get heavy.

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And as you exhale, 
lift the head,

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lift the chin, open the eyes,

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and we're just gonna
let the fingertips

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come gently to our
sides and feel the low body

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really rooted here and
we'll see if you can grow

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a little taller, a little
longer up through the spine.

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Tuck the chin slightly

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to create length in
the back of the neck.

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And then just walk the
fingertips behind you,

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nothing super big here,
you're just opening up

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through the pecs,
through the armpit chest.

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You might walk your
pinkies together to touch.

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You might not even get close
either or either one is great.

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Just focusing on the sensation 
here with your breath.

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Sweet, then we'll release this.

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We're gonna take the
fingertips forward now,

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right arm over the left
and we're gonna hook them

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at the elbows and maybe
come into Eagle Arms here.

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If that's not available to you,
you can hug yourself

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or you can just do like a little

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Kung Fu move here, I'm not
sure that's what it's called.

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Okay, so we're
here, here, here.

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And then we'll inhale to
lift up through the shoulders,

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the chest, the elbows,
low body stays rooted.

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Good, big breath, and
then exhale to release.

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Beautiful, send the
fingertips forward.

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This time left arm on top.

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We'll do the same thing.

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Find whatever
works for you here

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and so the name of this
practice is "Root to Rise"

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so, even here find that
which is rooting to the ground

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and then we'll lift
up with a big inhale.

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Elbows lift, heart lifts.

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crown lengthens
towards the heavens.

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And then slowly
release, awesome.

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From here, we're gonna spread 
the fingertips super wide.

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Take a look at 
your palms, spread, spread,

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stretch the fingers
as wide as possible.

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And this is the type of
action we wanna maintain

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when we're doing work with
the hands on the earth today.

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So, really keep it wide.
They're gonna wanna come in.

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We're gonna keep it nice 
and mindful in the hands.

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Okay, let's take it forward.

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Onto all fours,
Tabletop Position.

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Let's jump right into
some spinal flexion here.

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Again, hands rooted here,

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so that which just
touching the earth,

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we're really building
from there at all times.

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So really spreading the hands,

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pressing into the
tops of the feet,

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pressing into all of your toes.

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Or if you're working

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in modifications 
or variations today,

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just find that energetic feeling
of rooting down to rise up.

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(floor creaks loudly)

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Ooh, creaky old
floor, what's up?

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Long time, no hear, no feel.

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Drop the belly,
open the chest, breathe in.

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look forward.

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Good, exhale round through.

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Claw through the fingertips,
root to rise here, even here.

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Inhale, drop the belly, 
open the chest.

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Look forward.

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Exhale, rounding through.

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This is great especially if 
you've been practicing

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for a long time, you can 
start to just reenergize this

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idea of rooting to rise,
building from the ground up

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and if you're new
to the practice,

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

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This is a great kind
of foundational moment.

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In my opinion.

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Okay, rounding through 
one last time.

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Good, then inhale, come back
to that nice neutral spine.

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We're just gonna bump
the hips a little bit

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to the left and the right.

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Keeping the palms
glued to the ground.

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Awesome, then walk the
hands forward just a bit,

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curl the toes under.
Upper arm bones rotate out.

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So see if you can
take your elbow creases

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towards the front
edge of your mat.

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Great, stay strong 
in the hands,

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as you lift the hips up high, 
Downward Facing Dog.

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Take a deep breath in,

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the deepest breath
you've taken all day.

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And as you exhale, 
start to play a little bit here.

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Keeping the foundation of
the hands and the arms.

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Again, those shoulders
externally rotated here.

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Lots of space between
the ears and shoulders.

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Now, I'll quiet down a bit

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and allow you to really amp
up the sound of your breath,

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listening to the sound of
your breath from here on out

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to end of this practice.

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Rooting in the
sound of the breath.

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Great, then meet me
at the top of the mat.

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You get to decide 
how you get there.

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It can be baby steps, 
it can be ragdoll,

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just step, step, 
or maybe even a little hop.

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We'll meet at the top of 
the mat, Standing Forward Fold.

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Feet hip width apart here.

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Generous bend in the knees.

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Aye, que lindo, Benji, so sweet.

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Yeah.

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Great, go ahead and
release the head, the neck,

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by shaking a little yes and no.

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Awesome, then from here,

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we're gonna slowly
begin to roll it up,

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stacking nice and
slow through the spine,

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feeling that connection through 
all four corners of the feet,

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strong as you rise
up into Mountain.

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Right away, find that
lift through the front body.

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Send your energy all
the way up to the sky

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and then ground it by kind of
feeling that loop of energy

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that comes all the way
up through the front body

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and then down
through the back body.

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And if you're like just hearing 
this cue for the first time,

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(laughs) don't worry, 
but trust me,

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it's a really great tool
for a physical practice.

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Kind of balancing the
energy of the body.

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This is also how we find
you know, our footing,

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not just our balance
in balancing poses,

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but balancing
our energetic body

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so that we feel 
well off the mat.

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So, Mountain Pose,
I love this shape

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because this is where 
I check in with my energy.

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Finding that lift,
finding that length

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and down through the back.

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And if you're like,

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"Girl, I don't even know 
what you're talking about,"

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don't worry about it.
Let's flow, here we go.

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Inhale, reach towards the sky

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I'm just saying it'll come.

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Exhale, fold it down 
all the way.

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I'll give Benji
a little scratch

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on behalf of myself
and whoever else.

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Good, and then
together let's inhale,

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lift up halfway, just
find a nice flat back here.

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Just play and then
exhale Forward Fold.

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Good, from here, plant the palms

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we're gonna step 
both feet back,

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we're gonna come into a
Half Plank or a Plank.

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So feel free to
lower your knees,

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especially if you're
practicing really early,

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take your time, 
okay, or really late. (laughs)

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Listen to your energy, listen
to your body, it's all good.

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Inhale to look forward, 
shift forward.

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Exhale, nice and slow, lower
all the way down to the belly.

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And then here we go,
hugging the elbows in,

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lift up, Cobra.

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And then exhale to release.

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Inhale, press up to
all fours or Plank.

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And then exhale to
Downward Facing Dog.

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So we're just starting
to warm up a bit here.

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If you feel stiff or you feel
tired, don't worry my darling,

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you are not alone, that's
why we're here to work it out.

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Alright, anchor through 
the left heel,

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press into your fingerprints, 
press into your knuckles

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and inhale lift the right leg
of high, Three-Legged Dog.

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Dial the right toes down.

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Try to keep your right
shoulder even with your left.

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So don't let the
left shoulder dip.

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Good, and then inhale,
lift the right heel just a bit.

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And exhale,
bend the right knee,

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squeeze it all the
way up, squeezing,

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trying to reach your right
heel to your right glute.

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Good, then step
it all the way up, phew,

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lower the left
knee to the earth,

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Press into the top of
the left foot and inhale,

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sweep the fingertips, 
the arms forward, up and back.

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Big stretch here.

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Inhale in.

246
00:12:46,728 --> 00:12:49,689
Exhale, rain it down.

247
00:12:49,689 --> 00:12:52,770
Good, plant the palms,
lift the back knee,

248
00:12:52,770 --> 00:12:54,193
step the right toes back.

249
00:12:54,193 --> 00:12:56,360
Plank Pose or Half Plank.

250
00:12:56,360 --> 00:12:57,755
Again, inhale.

251
00:12:57,755 --> 00:13:00,640
Exhale, lower to
the belly with control.

252
00:13:00,640 --> 00:13:03,787
Here we go, Cobra lifting
the heart as you breathe in.

253
00:13:04,670 --> 00:13:08,050
And exhaling forehead to
the earth as you breath out.

254
00:13:08,050 --> 00:13:11,080
Good, inhale up to all
fours or Plank position.

255
00:13:12,130 --> 00:13:15,110
And exhale to your
Downward Facing Dog.

256
00:13:15,110 --> 00:13:16,756
Inhale in deeply.

257
00:13:17,540 --> 00:13:19,321
And exhale to empty it out.

258
00:13:20,200 --> 00:13:22,486
Nice and rooted 
through the hands.

259
00:13:22,486 --> 00:13:24,600
Right heel roots down.

260
00:13:24,600 --> 00:13:27,547
Inhale, left leg rises up.

261
00:13:27,547 --> 00:13:29,600
Connect to 
that abdominal wall.

262
00:13:29,600 --> 00:13:32,540
Low belly draws in and up, 
hug the low ribs in.

263
00:13:32,540 --> 00:13:36,240
No judgment here, breathe
deep, this is on exploration.

264
00:13:36,240 --> 00:13:38,360
Draw the left shoulder
in line with the right.

265
00:13:38,360 --> 00:13:39,860
Woo, we're shaking,
we're breathing.

266
00:13:39,860 --> 00:13:42,370
Inhale, lift the left
heel a little higher.

267
00:13:42,370 --> 00:13:45,030
Exhale, shift it forward, 
build strength here.

268
00:13:45,030 --> 00:13:47,940
So we're reaching the right
heel up towards that, excuse me,

269
00:13:47,940 --> 00:13:50,123
the left heel up
towards that left glute.

270
00:13:51,070 --> 00:13:53,520
Excellent, and then
step it all the way up.

271
00:13:53,520 --> 00:13:55,222
Sorry even I blacked
out there for a second.

272
00:13:55,222 --> 00:13:56,890
(laughs) This is hard.

273
00:13:56,890 --> 00:13:59,300
Okay, lower the right knee,
but we can do hard things.

274
00:13:59,300 --> 00:14:01,530
Press the right
foot into the ground.

275
00:14:01,530 --> 00:14:03,500
Find the foundation.
Press into the feet,

276
00:14:03,500 --> 00:14:05,635
squeeze the inner 
thighs to the midline.

277
00:14:05,635 --> 00:14:06,700
Let's sweep it up.

278
00:14:06,700 --> 00:14:08,663
Fingertips, reach
forward, up and back.

279
00:14:09,770 --> 00:14:13,010
Big breath in, 
lift your heart, lift your head.

280
00:14:13,010 --> 00:14:15,210
Big breath out as
you rain it down.

281
00:14:15,210 --> 00:14:18,110
Let's build some strength,
build some heat, plant it,

282
00:14:18,110 --> 00:14:20,800
step it back,
Plank or Half Plank.

283
00:14:20,800 --> 00:14:24,230
This time belly to Cobra
or now maybe Chaturanga

284
00:14:24,230 --> 00:14:26,200
to Upward Facing Dog.

285
00:14:26,200 --> 00:14:28,401
Use your inhale 
to open your heart.

286
00:14:28,401 --> 00:14:31,430
And use your exhale
to make your way back

287
00:14:31,430 --> 00:14:33,445
to Downward Facing Dog.

288
00:14:34,400 --> 00:14:38,294
Awesome, take a couple
breaths here in Downward Dog.

289
00:14:40,480 --> 00:14:42,450
Listening to the
sound of your breath,

290
00:14:42,450 --> 00:14:44,655
letting that be your anchor.

291
00:14:50,880 --> 00:14:53,470
And then bend the knees,
inhale, look forward.

292
00:14:53,470 --> 00:14:55,899
And exhale, 
make your way to the top.

293
00:14:55,899 --> 00:14:57,630
Meet me in a Forward Fold.

294
00:14:57,630 --> 00:15:00,544
This time with the feet
together, really together.

295
00:15:02,250 --> 00:15:05,990
Great, now open your eyes and
take a look down at your feet.

296
00:15:05,990 --> 00:15:09,740
We're gonna create like
a strong, strong post

297
00:15:09,740 --> 00:15:12,830
between the ball
joint of the pinky toes,

298
00:15:12,830 --> 00:15:14,490
the ball joint of the big toes

299
00:15:14,490 --> 00:15:16,480
and the back two
corners of the heel.

300
00:15:17,460 --> 00:15:18,880
And just hold onto that post,

301
00:15:18,880 --> 00:15:20,750
squeeze your legs
together and inhale,

302
00:15:20,750 --> 00:15:23,473
lift up to that
flat back position.

303
00:15:23,473 --> 00:15:26,149
Nice, then exhale 
to soften and fold.

304
00:15:27,060 --> 00:15:31,260
Now keep this strong post, 
this a strong footing,

305
00:15:31,260 --> 00:15:33,040
as you inhale, bend the knees,

306
00:15:33,040 --> 00:15:35,070
sweep the arms all the
way up and overhead,

307
00:15:35,070 --> 00:15:38,880
straighten the legs, we rise all
the way back up to standing

308
00:15:38,880 --> 00:15:43,320
and exhale with the strong
legs still squeezing together,

309
00:15:43,320 --> 00:15:45,020
hands come back
down to the heart.

310
00:15:45,950 --> 00:15:47,440
Good, inhale in here.

311
00:15:48,570 --> 00:15:50,867
And exhale to
relax the shoulders.

312
00:15:52,080 --> 00:15:54,260
Head over heart,
heart over pelvis here.

313
00:15:54,260 --> 00:15:57,150
I'm still actively
squeezing the legs together.

314
00:15:57,150 --> 00:15:59,730
Feeling my feet rooting down.

315
00:15:59,730 --> 00:16:02,630
Lifting my heart, 
my sternum up.

316
00:16:02,630 --> 00:16:04,870
Good, inhale fingertips 
go down to come up.

317
00:16:04,870 --> 00:16:07,800
Strong legs as I inhale, 
reach for the sky.

318
00:16:07,800 --> 00:16:10,540
This time, listen carefully,
exhale, bend the elbows,

319
00:16:10,540 --> 00:16:14,750
squeeze them down and in
thumbs back, pinkies forward.

320
00:16:14,750 --> 00:16:16,120
I'm rooting through the heels,

321
00:16:16,120 --> 00:16:18,360
I'm lifting up
through the heart.

322
00:16:18,360 --> 00:16:21,640
Good, then inhale, tuck
the chin, reach it back up.

323
00:16:21,640 --> 00:16:25,230
Volcano Pose and then
exhale, let it go, rain it down,

324
00:16:25,230 --> 00:16:29,560
Forward Fold, 
all the way into the fold.

325
00:16:29,560 --> 00:16:31,283
Good, inhale halfway lift.

326
00:16:32,130 --> 00:16:33,318
Nice long neck.

327
00:16:33,318 --> 00:16:36,330
Exhale, soften and bow.

328
00:16:36,330 --> 00:16:40,900
Good, plant the palms step
or hop it back to Plank Pose.

329
00:16:40,900 --> 00:16:43,810
You can send it right to
Downward Facing Dog here

330
00:16:43,810 --> 00:16:47,880
or take a little vinyasa just
depending on your energy today

331
00:16:47,880 --> 00:16:52,210
and where your curiosity

332
00:16:52,210 --> 00:16:53,380
leads you.

333
00:16:53,380 --> 00:16:56,222
We'll meet in 
Downward Facing Dog.

334
00:16:56,222 --> 00:16:58,473
Deepen the breath.

335
00:17:02,100 --> 00:17:03,660
Rooting through the hands,

336
00:17:03,660 --> 00:17:04,880
anchoring through 
the left foot.

337
00:17:04,880 --> 00:17:07,621
Inhale, lift the
right leg up high.

338
00:17:07,621 --> 00:17:10,720
Exhale, dial the
right toes down.

339
00:17:10,720 --> 00:17:11,874
Good, inhale in again,

340
00:17:11,874 --> 00:17:13,640
lift the right heel 
a little higher.

341
00:17:13,640 --> 00:17:15,620
Then exhale,
squeeze the right knee

342
00:17:15,620 --> 00:17:17,450
all the way up to
the chest, pause here.

343
00:17:17,450 --> 00:17:20,310
Right heel reaches up
towards the right glute.

344
00:17:20,310 --> 00:17:21,163
I know.

345
00:17:21,163 --> 00:17:24,380
And then step it up all the way,
pivot on the back foot

346
00:17:24,380 --> 00:17:26,809
and we rise up, Warrior I.

347
00:17:26,809 --> 00:17:30,430
Strong legs. Reach the 
fingertips up towards the sky.

348
00:17:30,430 --> 00:17:31,950
Back toes are turned in,

349
00:17:31,950 --> 00:17:34,150
I'm lifting up
through the front body,

350
00:17:34,150 --> 00:17:36,570
I'm grounding through the
back body, thumbs back,

351
00:17:36,570 --> 00:17:40,008
pinkies forward,
front knee's bent.

352
00:17:40,008 --> 00:17:42,700
Good, now strong legs,
root to rise here,

353
00:17:42,700 --> 00:17:45,160
inhale, lift the chest up.

354
00:17:45,160 --> 00:17:48,050
Exhale, draw the
shoulder blades together.

355
00:17:48,050 --> 00:17:50,820
Good, inhale maybe
lift the chin up.

356
00:17:50,820 --> 00:17:53,020
And this time
exhale, bend the elbows,

357
00:17:53,020 --> 00:17:54,300
thumbs back, pinkies forward.

358
00:17:54,300 --> 00:17:55,990
We're gonna draw the
elbows all the way down

359
00:17:55,990 --> 00:17:59,429
towards the hips, lift the
heart up towards the sky.

360
00:17:59,429 --> 00:18:02,236
Good, then inhale 
back to Warrior I.

361
00:18:02,236 --> 00:18:03,890
Exhale, Warrior II.

362
00:18:03,890 --> 00:18:05,821
Turn it out towards your left.

363
00:18:05,821 --> 00:18:08,860
Right fingertips forward,
left fingertips back.

364
00:18:08,860 --> 00:18:11,550
We're kind of
pulling the pinkies back,

365
00:18:11,550 --> 00:18:13,562
opening up
through the chest here.

366
00:18:14,760 --> 00:18:16,080
Awesome, then we're 
gonna straighten

367
00:18:16,080 --> 00:18:19,090
through that front leg, right
fingertips reach all the way

368
00:18:19,090 --> 00:18:21,530
up towards the sky and
then send them back,

369
00:18:21,530 --> 00:18:23,319
big stretch opening 
through the front

370
00:18:23,319 --> 00:18:25,170
of the right hip crease.

371
00:18:25,170 --> 00:18:28,150
Good, inhale in and
exhale cartwheel it

372
00:18:28,150 --> 00:18:29,980
all the way back down.

373
00:18:29,980 --> 00:18:32,060
Right knee bends,
we plant the palms,

374
00:18:32,060 --> 00:18:33,327
we step the right toes back.

375
00:18:33,327 --> 00:18:35,400
Same thing, your choice.

376
00:18:35,400 --> 00:18:37,780
You can move
straight to Downward Dog

377
00:18:37,780 --> 00:18:40,270
or you can move
through a little dance here,

378
00:18:40,270 --> 00:18:43,360
finding a gentle
heart opener with Cobra

379
00:18:43,360 --> 00:18:46,563
or building more strength
with Chaturanga to Up Dog.

380
00:18:47,870 --> 00:18:50,200
We will meet in
Downward Facing Dog.

381
00:18:52,890 --> 00:18:54,804
And returning to the breath.

382
00:18:58,640 --> 00:19:00,340
From Downward Facing Dog,

383
00:19:00,340 --> 00:19:02,630
just taking a second
to welcome that heat

384
00:19:02,630 --> 00:19:06,410
that you're cultivating, 
to re-engage with the fingertips

385
00:19:06,410 --> 00:19:08,500
and the knuckles, 
rooting there

386
00:19:08,500 --> 00:19:10,990
to take pressure
out of the wrists

387
00:19:10,990 --> 00:19:13,030
and then we'll anchor
through the right heel

388
00:19:13,030 --> 00:19:15,155
and inhale lift the
left leg up high.

389
00:19:16,150 --> 00:19:19,005
Good, exhale.

390
00:19:19,005 --> 00:19:22,137
Inhale in again,
dial the left toes down.

391
00:19:23,170 --> 00:19:26,160
And exhale, bring the
left knee all the way in.

392
00:19:26,160 --> 00:19:29,030
Squeeze and lift left heel 
to left glute. You got this.

393
00:19:29,030 --> 00:19:31,086
Building strength in the core.

394
00:19:31,086 --> 00:19:34,477
And then stepping it up,
pivoting on the back foot.

395
00:19:34,477 --> 00:19:38,040
Strong legs,
right toes are turned in,

396
00:19:38,040 --> 00:19:40,270
front knee's bent, Warrior I.

397
00:19:40,270 --> 00:19:42,853
We you sweep the fingertips 
forward, up and back.

398
00:19:43,740 --> 00:19:46,619
Settling down with the 
shoulders keeping the heart

399
00:19:46,619 --> 00:19:50,020
lifted and the legs 
are strong here.

400
00:19:50,020 --> 00:19:52,990
We're lifting up from the
pelvic floor, we're engaged.

401
00:19:52,990 --> 00:19:54,750
We're thinking about
that energy that runs

402
00:19:54,750 --> 00:19:57,600
up through the front body and
down through the back body.

403
00:19:59,400 --> 00:20:02,250
Listening to the
sound of your breath.

404
00:20:04,080 --> 00:20:06,974
Maybe, lifting the
chest up towards the sky.

405
00:20:08,310 --> 00:20:11,720
As you breathe, maybe lifting
the chin up towards the sky.

406
00:20:13,490 --> 00:20:15,850
As you breathe, and when
you're ready here we go,

407
00:20:15,850 --> 00:20:17,251
inhale.

408
00:20:17,251 --> 00:20:20,690
Exhale, bend the elbows, 
bring 'em down.

409
00:20:20,690 --> 00:20:22,160
Thumbs back, pinkies forward,

410
00:20:22,160 --> 00:20:24,810
lift the chest,
root to rise here.

411
00:20:24,810 --> 00:20:27,680
Really lifting from the pelvic 
floor. You're doing great.

412
00:20:27,680 --> 00:20:31,070
Great, and then inhale reach
fingertips up, tuck the chin.

413
00:20:31,070 --> 00:20:34,823
Big breath, exhale, Warrior II, 
opening up to the right.

414
00:20:35,850 --> 00:20:38,110
Again, back toes are turned in.

415
00:20:38,110 --> 00:20:40,710
Pull the pinkies back a bit.

416
00:20:40,710 --> 00:20:43,010
Find length in the spine, 
front knee's bent here.

417
00:20:43,010 --> 00:20:44,759
We're breathing.

418
00:20:44,759 --> 00:20:47,085
Right inner thigh is engaged.

419
00:20:48,349 --> 00:20:51,240
One more cycle of breath in.

420
00:20:51,240 --> 00:20:52,483
And out.

421
00:20:52,483 --> 00:20:54,770
Then we'll straighten 
that left knee.

422
00:20:54,770 --> 00:20:56,210
Stay nice and
tall in the spine,

423
00:20:56,210 --> 00:20:58,720
so we're lifting up from
the pelvic floor still

424
00:20:58,720 --> 00:21:01,040
and left fingertips reach
all the way up and back.

425
00:21:01,040 --> 00:21:03,590
Big stretch here, 
keep the neck nice and long.

426
00:21:04,530 --> 00:21:05,930
Inhale in.

427
00:21:05,930 --> 00:21:07,350
Exhale, have some fun here.

428
00:21:07,350 --> 00:21:10,320
Cartwheel it all the
way back to your lunge.

429
00:21:10,320 --> 00:21:13,720
Reframe the left foot 
with the hands.

430
00:21:13,720 --> 00:21:16,320
Then when you're ready, 
step the left foot back

431
00:21:16,320 --> 00:21:19,221
and slowly lower all
the way to the belly.

432
00:21:20,390 --> 00:21:22,600
Good, from here zip
the legs up tight,

433
00:21:22,600 --> 00:21:24,673
interlace the
fingertips behind the back,

434
00:21:24,673 --> 00:21:26,918
squeeze the legs together.

435
00:21:26,918 --> 00:21:28,930
Press into that which 
is touching the earth.

436
00:21:28,930 --> 00:21:29,790
Grow it from there.

437
00:21:29,790 --> 00:21:31,860
Tuck the chin and
start to lift the chest,

438
00:21:31,860 --> 00:21:34,540
open, little Locust
variation here.

439
00:21:34,540 --> 00:21:36,867
Tuck the chin, 
keep the neck nice and long.

440
00:21:37,730 --> 00:21:41,103
Inhale in, exhale
squeeze the legs together.

441
00:21:42,070 --> 00:21:45,200
Last breath, inhale in,
stay where you are or exhale,

442
00:21:45,200 --> 00:21:47,680
maybe experiment
with lifting the legs.

443
00:21:48,660 --> 00:21:51,290
Good, slowly
release everything.

444
00:21:51,290 --> 00:21:52,764
Curl the toes under.

445
00:21:52,764 --> 00:21:56,230
Inhale up to 
all fours or Plank Pose.

446
00:21:56,230 --> 00:21:58,410
And exhale to
Downward Facing Dog.

447
00:21:58,410 --> 00:22:01,120
Awesome work. 
Inhale in deeply.

448
00:22:01,900 --> 00:22:04,713
And exhale out through the
mouth, nice cleansing breath.

449
00:22:06,190 --> 00:22:08,545
One more time,
Inhale lots of love in.

450
00:22:10,002 --> 00:22:12,645
And lots of love out.

451
00:22:15,570 --> 00:22:17,330
Beautiful, from
here walk the feet

452
00:22:17,330 --> 00:22:19,200
just to the center of your mat.

453
00:22:19,200 --> 00:22:21,280
Then walk the hands
back to meet the toes.

454
00:22:21,280 --> 00:22:22,846
So now you're 
standing in Forward Fold

455
00:22:22,846 --> 00:22:24,390
at the center of your mat.

456
00:22:24,390 --> 00:22:27,990
Inhale halfway lift, find
that nice flat back position.

457
00:22:29,570 --> 00:22:33,110
And exhale to
soften and let it go.

458
00:22:33,110 --> 00:22:34,910
Bring the hands
to the waistline.

459
00:22:34,910 --> 00:22:36,790
Draw the elbows
together behind you,

460
00:22:36,790 --> 00:22:39,520
bend your knees and
slowly lead with your heart

461
00:22:39,520 --> 00:22:43,370
as you root to rise, 
feet grounding into the earth

462
00:22:43,370 --> 00:22:44,950
as you lift your heart.

463
00:22:44,950 --> 00:22:48,810
Ooh, yes. Now take a
second here to just feel.

464
00:22:48,810 --> 00:22:51,710
Feel yo'self, (chuckles)
just feel it out.

465
00:22:51,710 --> 00:22:52,519
Observe the breath.

466
00:22:52,519 --> 00:22:56,100
You can take soft 
easy movement here

467
00:22:56,100 --> 00:22:58,177
in the neck and the shoulders.

468
00:23:08,830 --> 00:23:11,420
Beautiful, then go ahead 
and turn on your mat

469
00:23:11,420 --> 00:23:13,010
so that you can walk your feet

470
00:23:13,010 --> 00:23:15,390
as wide as the
length of the mat.

471
00:23:15,390 --> 00:23:17,650
And if you're no
longer facing the screen

472
00:23:17,650 --> 00:23:20,280
in a comfortable way, you
can use the sound of my voice

473
00:23:20,280 --> 00:23:23,610
to guide you and just
peek at me when you need to.

474
00:23:23,610 --> 00:23:25,580
So, I'll really
talk you through it.

475
00:23:25,580 --> 00:23:28,160
Feet nice and wide,
we'll turn the toes

476
00:23:28,160 --> 00:23:31,520
in so that you're
really feeling some traction

477
00:23:31,520 --> 00:23:33,200
on the outer edges of the feet.

478
00:23:33,200 --> 00:23:35,453
And then you're just
gonna exaggerate that.

479
00:23:36,530 --> 00:23:39,300
Engage the arches of the
feet and then keep that energy

480
00:23:39,300 --> 00:23:40,920
kind of going all the way up

481
00:23:40,920 --> 00:23:42,570
through the inseam of your legs

482
00:23:42,570 --> 00:23:44,250
as you stand
nice and tall here

483
00:23:44,250 --> 00:23:47,238
in a bit of a
superhero posture.

484
00:23:48,770 --> 00:23:52,470
Because not all
heroes wear capes, right?

485
00:23:53,380 --> 00:23:57,110
Okay, lift the heart, inhale in.

486
00:23:57,110 --> 00:23:59,970
Exhale, listen carefully,
soft bend in the knees.

487
00:23:59,970 --> 00:24:02,350
You're gonna slowly
send your hips back,

488
00:24:02,350 --> 00:24:03,823
send your heart forward.

489
00:24:03,823 --> 00:24:08,280
Just go as far as you feel you 
can still holding your torso up.

490
00:24:08,280 --> 00:24:11,110
So, before you feel like you
collapse all the way down,

491
00:24:11,110 --> 00:24:13,020
try to find a nice
flat back position

492
00:24:13,020 --> 00:24:15,840
and that will look and feel a
little different for everyone.

493
00:24:15,840 --> 00:24:18,883
Now, ground through the
feet, root down to rise up.

494
00:24:20,040 --> 00:24:22,420
Good, again,
inhale find length,

495
00:24:22,420 --> 00:24:25,630
length through the side body, 
front body, back body.

496
00:24:25,630 --> 00:24:27,610
Exhale, soft bend in the knees.

497
00:24:27,610 --> 00:24:30,500
Send your gaze forward as if
you're looking into a pond,

498
00:24:30,500 --> 00:24:32,420
elbows are still
nice and active.

499
00:24:32,420 --> 00:24:35,450
Shoulder blades
drawing together, hips back.

500
00:24:35,450 --> 00:24:37,640
Hug the front body up
to meet the back body,

501
00:24:37,640 --> 00:24:41,410
almost as if you were
bracing your core here.

502
00:24:41,410 --> 00:24:42,670
And then root to rise.

503
00:24:42,670 --> 00:24:43,856
Inhale.

504
00:24:46,041 --> 00:24:48,442
Stand tall.
Exhale, relax the shoulders.

505
00:24:49,320 --> 00:24:51,768
And last time here
we go, inhale, lift.

506
00:24:52,680 --> 00:24:54,880
Exhale, bend the knees, 
send it forward.

507
00:24:54,880 --> 00:24:57,010
Now, this time,
once you feel like

508
00:24:57,010 --> 00:24:58,420
you have that
brace in your core,

509
00:24:58,420 --> 00:25:01,172
you might release
the fingertips down.

510
00:25:03,550 --> 00:25:05,023
Maybe palms.

511
00:25:06,340 --> 00:25:07,871
Maybe crown of the head.

512
00:25:07,871 --> 00:25:10,369
Standing Wide-Legged 
Forward Fold.

513
00:25:11,600 --> 00:25:13,530
If the crown of the head
comes down to the earth,

514
00:25:13,530 --> 00:25:15,890
the legs are strong, rooted,

515
00:25:15,890 --> 00:25:20,406
outer edges of the feet glued, 
inner arches lifted.

516
00:25:20,406 --> 00:25:23,413
Elbows bent maybe 
at a 90 degree angle.

517
00:25:24,680 --> 00:25:28,050
And if you're like, "Mmh
not today," that's all right.

518
00:25:33,670 --> 00:25:36,650
Whether your hands,
fingertips, head on the ground

519
00:25:36,650 --> 00:25:40,130
or nothing, nada,
let's connect to the feet.

520
00:25:40,130 --> 00:25:42,730
Soft bend in the knees
and everyone bring your hands

521
00:25:42,730 --> 00:25:45,098
back to the waistline.
Don't rush this.

522
00:25:45,098 --> 00:25:48,804
Root to rise here, 
building strength, stability.

523
00:25:48,804 --> 00:25:52,049
Nice and mindfully,
we rise up nice and slow.

524
00:25:52,049 --> 00:25:53,961
Can feel the 
energy for the blood

525
00:25:53,961 --> 00:25:55,390
just flow opposite direction.

526
00:25:55,390 --> 00:25:57,452
Take a deep breath in.

527
00:25:57,452 --> 00:25:59,700
And on an exhale, start to 
bring the feet together,

528
00:25:59,700 --> 00:26:02,070
you can heel-toe, 
heel-toe the feet together,

529
00:26:02,070 --> 00:26:03,298
or you can hop.

530
00:26:04,620 --> 00:26:07,430
We'll squeeze the legs
together, arch to arch.

531
00:26:07,430 --> 00:26:10,080
Feel free to shake the feet
out first if you need to.

532
00:26:11,820 --> 00:26:15,323
And Vrksasana here we
come, hands come together.

533
00:26:16,210 --> 00:26:18,610
Shift your weight to 
your left foot, Tree Pose.

534
00:26:18,610 --> 00:26:20,760
We'll begin to peel 
just the right heel up,

535
00:26:20,760 --> 00:26:22,380
just the right heel.

536
00:26:22,380 --> 00:26:23,892
So, instead of collapsing into

537
00:26:23,892 --> 00:26:26,396
the weight of that left hip 
and that left foot,

538
00:26:26,396 --> 00:26:31,230
use your root to rise mindset

539
00:26:31,230 --> 00:26:33,110
to really press away 
from the earth

540
00:26:33,110 --> 00:26:35,740
and that's kind of what
creates this yielding effect

541
00:26:35,740 --> 00:26:36,930
to lift the right knee up

542
00:26:36,930 --> 00:26:38,800
as if it was on a
marionette string.

543
00:26:38,800 --> 00:26:40,480
So, we're not
sinking and muscling

544
00:26:40,480 --> 00:26:43,569
our way into the postures,
but we're really creating

545
00:26:43,569 --> 00:26:46,270
integrity and really 
integrating, really,

546
00:26:46,270 --> 00:26:49,750
everything to move together.

547
00:26:49,750 --> 00:26:52,440
So, let's come
back together here

548
00:26:52,440 --> 00:26:54,192
with the right knee lifted.

549
00:26:55,286 --> 00:26:57,980
At first we're gonna come 
into a standing Tadasana

550
00:26:57,980 --> 00:27:00,867
so you can bring the hands,
standing one-legged at Tadasana

551
00:27:00,867 --> 00:27:02,480
so hands at the heart here.

552
00:27:02,480 --> 00:27:03,560
Or if you want to
challenge yourself,

553
00:27:03,560 --> 00:27:05,560
bring the fingertips
up towards the sky.

554
00:27:07,020 --> 00:27:08,615
This is challenging, too.

555
00:27:10,120 --> 00:27:13,027
So we're here or we're here.
Take a deep breath in.

556
00:27:13,027 --> 00:27:16,870
Exhale, reinforce that pressing
away from the left foot.

557
00:27:16,870 --> 00:27:19,680
We'll take the right hand,
either guide the right heel

558
00:27:19,680 --> 00:27:21,410
up towards the center,

559
00:27:21,410 --> 00:27:23,070
maybe placing it 
below the knee

560
00:27:23,070 --> 00:27:26,426
or even fingertips,
excuse me, toes on the earth.

561
00:27:26,426 --> 00:27:28,676
(laughs)

562
00:27:29,780 --> 00:27:32,790
And same thing hands
together at the heart,

563
00:27:32,790 --> 00:27:36,210
or maybe reaching
towards the sky.

564
00:27:36,210 --> 00:27:38,600
Finding that lift
in the front body

565
00:27:38,600 --> 00:27:40,610
and that grounding
through the back body

566
00:27:40,610 --> 00:27:45,610
and really letting that be
what informs your stance,

567
00:27:45,610 --> 00:27:49,658
your posture here, 
the placement, your alignment.

568
00:27:51,440 --> 00:27:52,793
Good, inhale in.

569
00:27:52,793 --> 00:27:55,993
Exhale, let's bring it back
down to Mountain Pose.

570
00:27:56,960 --> 00:27:59,650
Inhale in, exhale to
shift the weight over

571
00:27:59,650 --> 00:28:01,960
to the right foot and
we'll take the second side.

572
00:28:01,960 --> 00:28:03,830
So, lifting the left heel, 
don't rush this,

573
00:28:03,830 --> 00:28:05,710
especially if you
have done Tree Pose

574
00:28:05,710 --> 00:28:08,580
for many, many moons,
take it get nice and slow

575
00:28:08,580 --> 00:28:11,910
and see if you can integrate,
find something new.

576
00:28:11,910 --> 00:28:13,560
So, we're rooting down
through the right foot,

577
00:28:13,560 --> 00:28:15,920
that's what creates
the yielding effect

578
00:28:15,920 --> 00:28:18,596
of lifting the left knee.

579
00:28:18,596 --> 00:28:19,860
I'm not muscling here,

580
00:28:19,860 --> 00:28:21,340
I'm not cramping in the foot.

581
00:28:21,340 --> 00:28:23,003
This takes practice, of course.

582
00:28:24,120 --> 00:28:25,840
And then I'll just
take a second here

583
00:28:25,840 --> 00:28:27,780
to engage all
the strong muscles

584
00:28:27,780 --> 00:28:29,930
and maybe they're
building their strength

585
00:28:29,930 --> 00:28:32,750
back up now, or maybe
for the first time.

586
00:28:32,750 --> 00:28:35,790
So palms together,
standing one-legged Tadasana

587
00:28:35,790 --> 00:28:38,469
or fingertips reaching
up high towards the sky.

588
00:28:39,690 --> 00:28:40,841
Sweet.

589
00:28:41,520 --> 00:28:43,700
And then once we were kind of

590
00:28:43,700 --> 00:28:47,160
recruited, more
muscles and awareness,

591
00:28:47,160 --> 00:28:50,700
now we can come
into maybe this shape

592
00:28:50,700 --> 00:28:54,830
and try to find it here either
with the foot above the knee,

593
00:28:54,830 --> 00:28:58,289
or maybe placed 
lovingly below the knee

594
00:28:58,289 --> 00:29:01,930
or with the toes, 
not the fingertips,

595
00:29:01,930 --> 00:29:04,020
the toes on the mat.

596
00:29:05,650 --> 00:29:09,200
And working with a chair or a
hand on a piece of furniture

597
00:29:09,200 --> 00:29:11,235
or wall is actually 
really helpful because

598
00:29:11,235 --> 00:29:14,870
you can start to really
build that integration

599
00:29:14,870 --> 00:29:19,150
in those muscles and
your balance mindfully

600
00:29:19,150 --> 00:29:21,891
versus kind of on a
wing and a prayer.

601
00:29:23,830 --> 00:29:26,710
If you wanna try reaching
the arms up towards the sky,

602
00:29:26,710 --> 00:29:28,698
maybe we do that now.

603
00:29:32,530 --> 00:29:34,420
And then wherever you
are, take a deep breath in.

604
00:29:34,420 --> 00:29:36,717
Inhale, lift your heart.

605
00:29:37,682 --> 00:29:41,710
Get long. And then exhale
slowly and with control,

606
00:29:41,710 --> 00:29:43,544
bringing it back down.

607
00:29:44,440 --> 00:29:46,180
Alright, then walk the feet

608
00:29:46,180 --> 00:29:48,270
a little bit wider
than hip width apart.

609
00:29:48,270 --> 00:29:49,490
Find soft bend in the knees.

610
00:29:49,490 --> 00:29:52,920
We're gonna end with Knocking 
On Heaven's Door today.

611
00:29:52,920 --> 00:29:55,420
Hopefully getting you kind
of rooted, not just yeah,

612
00:29:55,420 --> 00:30:00,270
in a balancing posture, but
as I mentioned a bit earlier,

613
00:30:00,270 --> 00:30:03,700
but energetically kind
of grounded, centered

614
00:30:03,700 --> 00:30:05,590
so that you can rise above,

615
00:30:05,590 --> 00:30:09,430
so that you can do
what you need to do.

616
00:30:09,430 --> 00:30:13,963
So that you can be a steward 
of goodness or a helper.

617
00:30:16,400 --> 00:30:20,150
Take the high road or
just have a peaceful day,

618
00:30:20,150 --> 00:30:21,407
you deserve it.

619
00:30:22,170 --> 00:30:24,180
So, if you're like, okay,
what are we doing here?

620
00:30:24,180 --> 00:30:25,013
What is she doing?

621
00:30:25,013 --> 00:30:28,560
I'm sending my arms a
little left to right.

622
00:30:28,560 --> 00:30:32,660
I am smacking my own
butt, so there's that.

623
00:30:32,660 --> 00:30:34,590
I'm keeping a soft
bend in the knees

624
00:30:34,590 --> 00:30:36,470
and just for the
next minute, really

625
00:30:36,470 --> 00:30:38,478
I'm getting out of my head

626
00:30:38,478 --> 00:30:40,490
(sings) and into my car.

627
00:30:40,490 --> 00:30:42,870
No, I'm getting out of my head
and I'm gonna breathe here,

628
00:30:42,870 --> 00:30:45,463
so, find your breath
and start to speed it up.

629
00:30:48,490 --> 00:30:50,875
Back and forth, shake it loose.

630
00:30:52,020 --> 00:30:55,291
Don't think, I know
it's silly. Here we go.

631
00:30:59,530 --> 00:31:00,700
Come on now.
If you took a break,

632
00:31:00,700 --> 00:31:03,484
come back in here for
these last 30 seconds.

633
00:31:08,570 --> 00:31:10,810
Notice where your
thoughts go here.

634
00:31:10,810 --> 00:31:12,349
Come back to the 
sound of your breath.

635
00:31:12,349 --> 00:31:15,890
Speed it up here.
Speed it up. A little faster.

636
00:31:15,890 --> 00:31:17,610
So, good for the
internal organs here,

637
00:31:17,610 --> 00:31:19,711
getting a nice little massage.

638
00:31:20,631 --> 00:31:22,940
And then we'll 
start to slow it down,

639
00:31:22,940 --> 00:31:25,180
slow it down, 
slow it down,

640
00:31:25,180 --> 00:31:28,610
slow it down and come back

641
00:31:28,610 --> 00:31:31,207
to Mountain Pose.

642
00:31:33,470 --> 00:31:35,640
How do you feel?

643
00:31:35,640 --> 00:31:37,167
Notice.

644
00:31:39,780 --> 00:31:41,550
Alright.

645
00:31:41,550 --> 00:31:42,850
That's my time.

646
00:31:42,850 --> 00:31:45,030
Let's bring the hands
together at the heart.

647
00:31:45,030 --> 00:31:47,300
You can look at me, 
at the video,

648
00:31:47,300 --> 00:31:49,090
or you can close your eyes here

649
00:31:50,030 --> 00:31:51,530
and listen to the
sound of my voice.

650
00:31:51,530 --> 00:31:55,140
Thank you so much for taking
some time to practice with me

651
00:31:55,140 --> 00:31:59,390
and all of the other lovely
people who happened to show up

652
00:31:59,390 --> 00:32:03,072
just at the same time as you.

653
00:32:04,940 --> 00:32:07,003
Thank you for
taking care of yourself.

654
00:32:08,300 --> 00:32:10,430
Even when it feels difficult.

655
00:32:12,160 --> 00:32:15,433
And as always,
I'm here for you.

656
00:32:16,760 --> 00:32:18,630
I hope to see you again soon.

657
00:32:19,630 --> 00:32:21,609
Let's take a final
breath together.

658
00:32:21,609 --> 00:32:24,370
So here we go, big inhale
in through the nose.

659
00:32:26,070 --> 00:32:29,730
And exhale out through 
the nose or mouth.

660
00:32:29,730 --> 00:32:31,629
We bow the head to the heart.

661
00:32:34,200 --> 00:32:35,233
Nice work.

662
00:32:35,233 --> 00:32:36,728
Namaste.

663
00:32:39,512 --> 00:32:44,459
(upbeat music)