1 00:00:00,250 --> 00:00:02,110 - What's up, everyone? Welcome to Yoga With Adriene. 2 00:00:02,110 --> 00:00:03,900 I'm Adriene. This is Benji. 3 00:00:03,900 --> 00:00:05,290 And we're super glad you're here today. 4 00:00:05,290 --> 00:00:09,140 We have Yoga for a Fresh Start. 5 00:00:09,140 --> 00:00:10,970 So thank you for choosing this practice. 6 00:00:10,970 --> 00:00:14,245 Hop into something comfy, and let's get started. 7 00:00:14,245 --> 00:00:18,312 (upbeat music) 8 00:00:27,300 --> 00:00:31,260 Alrighty, my darling friend, let's begin in a seat. 9 00:00:31,260 --> 00:00:33,284 Come on down to the ground. 10 00:00:33,284 --> 00:00:35,750 (clears throat) Ground. (laughs) 11 00:00:35,750 --> 00:00:38,670 And if you have a little pillow, blanket, 12 00:00:38,670 --> 00:00:42,370 big beach towel, something you can sit on, 13 00:00:42,370 --> 00:00:45,106 let's use it 14 00:00:46,300 --> 00:00:48,740 just to create a little padding 15 00:00:48,740 --> 00:00:52,074 but also to lift the hips a little bit or a lot. 16 00:00:54,750 --> 00:00:57,878 Take your time just getting settled in here. 17 00:01:02,760 --> 00:01:04,783 And as you're ready, 18 00:01:05,870 --> 00:01:09,770 see if you can slowly ease into this 19 00:01:09,770 --> 00:01:11,590 place of stillness. 20 00:01:11,590 --> 00:01:14,140 And it may be super simple. 21 00:01:14,140 --> 00:01:15,990 You've been craving this moment for awhile. 22 00:01:15,990 --> 00:01:17,870 Or it may feel a little difficult. 23 00:01:17,870 --> 00:01:19,250 Perhaps you feel a little fidgety 24 00:01:19,250 --> 00:01:22,313 or it's just really hard to ground in this moment. 25 00:01:23,270 --> 00:01:28,410 So as you attempt to become more still, 26 00:01:28,410 --> 00:01:30,940 it's not actually about nailing the stillness. 27 00:01:30,940 --> 00:01:34,010 Although that can feel great. Who are we kidding? 28 00:01:34,010 --> 00:01:38,823 But the act, the actual process of 29 00:01:38,823 --> 00:01:40,920 doing that is gonna give you a lot of information, 30 00:01:40,920 --> 00:01:45,328 a lot of feedback on how you are doing today. 31 00:01:48,570 --> 00:01:51,840 I invite you to close your eyes or soften your gaze 32 00:01:51,840 --> 00:01:54,340 and just allow the sound of my voice to guide you here 33 00:01:54,340 --> 00:01:57,196 as we tune in to the sound of the breath. 34 00:02:01,226 --> 00:02:03,940 And same thing here. 35 00:02:03,940 --> 00:02:09,190 Not about nailing that perfect full, slow, deep breath 36 00:02:09,190 --> 00:02:11,891 right away, but it is the process 37 00:02:14,040 --> 00:02:16,643 of first bringing awareness to the breath, 38 00:02:19,220 --> 00:02:21,846 noticing how you're breathing, 39 00:02:23,470 --> 00:02:27,614 and then we can begin to shift it and change it. 40 00:02:32,090 --> 00:02:35,930 Why? So that we can move with more ease, 41 00:02:35,930 --> 00:02:38,146 so that we can breathe better, 42 00:02:42,060 --> 00:02:44,140 with more efficiency. 43 00:02:53,200 --> 00:02:56,803 So right now we're just noticing how we're feeling. 44 00:02:59,810 --> 00:03:01,650 Inviting a stillness in 45 00:03:01,650 --> 00:03:03,993 and inviting an awareness of the breath. 46 00:03:05,020 --> 00:03:06,810 And as you bring more attention 47 00:03:06,810 --> 00:03:09,563 and more curiosity to your breath here, 48 00:03:11,770 --> 00:03:15,110 noticing how you feel, what your energetic state is like, 49 00:03:15,110 --> 00:03:17,263 how your body's feeling. 50 00:03:21,110 --> 00:03:23,850 As you bring more awareness, more curiosity to the breath, 51 00:03:23,850 --> 00:03:28,754 you'll begin to notice that it can 52 00:03:28,754 --> 00:03:29,940 start to change. 53 00:03:29,940 --> 00:03:34,081 You might start to breathe a little deeper. 54 00:03:37,080 --> 00:03:39,310 You might start to notice places in your body 55 00:03:39,310 --> 00:03:40,430 where you're kind of holding, 56 00:03:40,430 --> 00:03:42,810 either in the shoulders or the fingers, 57 00:03:42,810 --> 00:03:47,365 the glutes, the jaw, the feet, the toes. 58 00:03:55,170 --> 00:03:58,420 Allow yourself to really kind of come to the mat 59 00:03:58,420 --> 00:04:02,260 with whatever you have today. 60 00:04:02,260 --> 00:04:06,256 But also I am humbly inviting you, 61 00:04:08,489 --> 00:04:10,320 lovingly asking you, 62 00:04:10,320 --> 00:04:15,819 to be open to allowing things to change, to shift. 63 00:04:19,050 --> 00:04:20,510 Ya never know. 64 00:04:20,510 --> 00:04:21,850 Draw the hands together, 65 00:04:21,850 --> 00:04:24,570 and let's take a couple slow and controlled breaths 66 00:04:24,570 --> 00:04:26,223 in and out together. 67 00:04:26,940 --> 00:04:28,920 Again, you can keep your eyes closed here. 68 00:04:28,920 --> 00:04:31,890 Gaze soft down, past your nose. 69 00:04:31,890 --> 00:04:33,480 Tuck the chin just a little bit 70 00:04:33,480 --> 00:04:35,390 so you feel length in the back of the neck. 71 00:04:35,390 --> 00:04:37,440 And begin to sit up a little taller again, 72 00:04:37,440 --> 00:04:41,450 more awareness being invited in, 73 00:04:41,450 --> 00:04:43,770 more awareness of the spine. 74 00:04:46,720 --> 00:04:50,010 Get really heavy from the waist down. 75 00:04:50,010 --> 00:04:53,860 Soft in the skin of the face. Shoulders are relaxed. 76 00:04:53,860 --> 00:04:54,810 And here we go. 77 00:04:54,810 --> 00:04:58,290 Please inhale in with me for a six count. 78 00:04:58,290 --> 00:05:01,760 One, two, three, 79 00:05:01,760 --> 00:05:04,263 four, five, six. 80 00:05:04,263 --> 00:05:08,358 And exhale on a six, five, four, 81 00:05:08,358 --> 00:05:11,103 three, two, one. 82 00:05:11,103 --> 00:05:12,950 Let's try again. Big inhale. 83 00:05:12,950 --> 00:05:16,000 One, two, three, 84 00:05:16,000 --> 00:05:18,216 four, five, six. 85 00:05:18,216 --> 00:05:19,650 Shoulders are relaxed. 86 00:05:19,650 --> 00:05:23,810 Exhale for six, five, four, 87 00:05:23,810 --> 00:05:26,113 three, two, one. 88 00:05:26,113 --> 00:05:27,610 Last one. Inhale. 89 00:05:27,610 --> 00:05:30,860 One, two, three, 90 00:05:30,860 --> 00:05:33,473 four, five, six. 91 00:05:33,473 --> 00:05:36,040 Pause, shoulders relaxed. 92 00:05:36,040 --> 00:05:40,110 Exhale for six, five, four, 93 00:05:40,110 --> 00:05:44,240 three, two, one. 94 00:05:44,240 --> 00:05:45,800 Release the breath ratio. 95 00:05:45,800 --> 00:05:47,313 Bring the hands to the tops of the knees. 96 00:05:47,313 --> 00:05:49,370 You can open your eyes here. 97 00:05:49,370 --> 00:05:52,950 Inhale, drop the shoulder blades down actively 98 00:05:52,950 --> 00:05:54,700 and lift your chest. 99 00:05:54,700 --> 00:05:57,360 Gaze up at the ceiling. 100 00:05:57,360 --> 00:05:59,230 Exhale, round through the spine, 101 00:05:59,230 --> 00:06:02,340 chin to chest, shoulders forward, 102 00:06:02,340 --> 00:06:04,779 nose towards your belly button. 103 00:06:06,690 --> 00:06:09,280 Inhale, lift the chest. 104 00:06:09,280 --> 00:06:10,880 Think Cow Pose here. 105 00:06:10,880 --> 00:06:12,890 Drop the shoulders down. 106 00:06:12,890 --> 00:06:15,490 Look up. Careful not to crunch the back of the neck. 107 00:06:16,380 --> 00:06:18,080 And exhale, chin to chest. 108 00:06:18,080 --> 00:06:21,163 Think Cow, excuse me, Cat Pose. 109 00:06:22,160 --> 00:06:25,204 Nose toward your belly. 110 00:06:27,420 --> 00:06:29,923 Feel that stretch in the upper back body. 111 00:06:31,520 --> 00:06:33,740 And rotating in the pelvis, one last time. 112 00:06:33,740 --> 00:06:34,860 Here we go. 113 00:06:34,860 --> 00:06:36,123 Lifting up. 114 00:06:37,370 --> 00:06:38,203 Lifting up. 115 00:06:38,203 --> 00:06:41,140 Think about lifting from your armpit chest area this time. 116 00:06:41,140 --> 00:06:43,678 Lift, lift, lift. Open your throat. 117 00:06:44,950 --> 00:06:47,510 And in front of the neck, and then exhale, chin to chest. 118 00:06:47,510 --> 00:06:48,470 Last one like this. 119 00:06:48,470 --> 00:06:50,800 And we're gonna hang here for a couple breaths. 120 00:06:50,800 --> 00:06:52,314 Shoulders forward. 121 00:06:53,690 --> 00:06:57,635 Allowing the weight of the head to bow down, head to heart. 122 00:07:07,400 --> 00:07:09,480 Alright. Take one more cycle of breath here 123 00:07:09,480 --> 00:07:10,440 just in case you didn't get 124 00:07:10,440 --> 00:07:13,130 a nice, full deep cycle of breath in here. 125 00:07:13,130 --> 00:07:15,331 Take it now. 126 00:07:18,180 --> 00:07:21,910 And then we'll slowly lift the head and the heart back up, 127 00:07:21,910 --> 00:07:23,220 relax the shoulders down, 128 00:07:23,220 --> 00:07:27,080 and come into a nice long, tall spine here. 129 00:07:27,080 --> 00:07:28,170 We're working on our posture. 130 00:07:28,170 --> 00:07:29,530 The more regular we practice, 131 00:07:29,530 --> 00:07:31,909 the easier this sort of maintenance 132 00:07:31,909 --> 00:07:34,750 in postures like this become. 133 00:07:34,750 --> 00:07:36,460 Of course, if sitting cross-legged is not your jam, 134 00:07:36,460 --> 00:07:38,300 you can do this work seated 135 00:07:38,300 --> 00:07:42,690 at the edge of a couch or at the edge of a chair. 136 00:07:42,690 --> 00:07:45,520 Maybe you lift up a little higher. 137 00:07:45,520 --> 00:07:48,012 Alright. Just a little love for the neck here. 138 00:07:48,012 --> 00:07:50,120 We're gonna go left ear over left shoulder. 139 00:07:50,120 --> 00:07:52,495 Actively draw the right shoulder down. 140 00:07:54,360 --> 00:07:57,510 Breathe in. Lift your heart. Lift your chest. 141 00:07:57,510 --> 00:08:00,350 Breathe out. Relax your shoulders down a little more. 142 00:08:00,350 --> 00:08:01,423 Good. Inhale. 143 00:08:01,423 --> 00:08:04,600 Breathe in and reach the right fingertips towards the earth. 144 00:08:04,600 --> 00:08:05,433 If they touch, great. 145 00:08:05,433 --> 00:08:08,550 If not, you can just reach towards the ground. 146 00:08:08,550 --> 00:08:11,780 And exhale. Drop the shoulders. 147 00:08:11,780 --> 00:08:14,020 And one more cycle of breath here on your own. 148 00:08:14,020 --> 00:08:17,051 Listen to the inhale and the exhale. 149 00:08:26,940 --> 00:08:29,640 Great. Bring it back to center. Reset. 150 00:08:29,640 --> 00:08:32,230 Right ear over the right shoulder when you're ready. 151 00:08:32,230 --> 00:08:34,230 Just feel it out. Notice how this feels. 152 00:08:34,230 --> 00:08:35,846 Take a deep breath in. 153 00:08:37,070 --> 00:08:38,770 Exhale to relax the shoulders down. 154 00:08:38,770 --> 00:08:40,170 Think of your shoulder blades 155 00:08:40,170 --> 00:08:42,663 going down, down, down, towards the earth. 156 00:08:44,370 --> 00:08:46,590 Gentle lift in the chest. Breathe in. 157 00:08:48,980 --> 00:08:50,249 And breathe out. 158 00:08:51,530 --> 00:08:52,640 And on your next inhale, 159 00:08:52,640 --> 00:08:55,143 reach the left fingertips towards the earth. 160 00:08:57,640 --> 00:09:00,540 Listening to a full cycle of breath here. 161 00:09:00,540 --> 00:09:02,144 Go. 162 00:09:08,695 --> 00:09:10,630 And on the end of that exhale, 163 00:09:10,630 --> 00:09:12,520 bring it back to center. 164 00:09:12,520 --> 00:09:14,690 We're gonna draw small circles. 165 00:09:14,690 --> 00:09:17,370 Draw, draw. Not drawl. Sorry. 166 00:09:17,370 --> 00:09:20,780 Draw small circles with the nose. 167 00:09:22,700 --> 00:09:25,150 And then feel it out in your neck. 168 00:09:25,150 --> 00:09:27,600 If it feels good, if it feels right, 169 00:09:27,600 --> 00:09:30,603 you can allow those circles to get bigger and bigger. 170 00:09:35,650 --> 00:09:38,543 And just notice if you're holding your breath here. 171 00:09:42,470 --> 00:09:46,628 And then reversing the circles. 172 00:09:54,330 --> 00:09:55,163 Woo. 173 00:09:55,163 --> 00:09:57,480 And then we're gonna nod the head yes and no 174 00:09:57,480 --> 00:09:59,180 by dropping the chin to the chest, of course, 175 00:09:59,180 --> 00:10:00,253 and then looking up. 176 00:10:01,400 --> 00:10:03,520 Nice and slow. 177 00:10:03,520 --> 00:10:04,807 Slow it down. 178 00:10:07,040 --> 00:10:08,586 And now left to right. 179 00:10:16,480 --> 00:10:20,200 Awesome. Let's bring it back to center and move onto all fours. 180 00:10:20,200 --> 00:10:21,650 You can use your blanket or towel 181 00:10:21,650 --> 00:10:24,113 if you have it to pad the knees. 182 00:10:25,960 --> 00:10:27,993 If you like. If not, no worries. 183 00:10:29,150 --> 00:10:31,382 Tabletop Position here. 184 00:10:34,000 --> 00:10:35,190 Wrists underneath the shoulders, 185 00:10:35,190 --> 00:10:37,614 knees directly underneath the hips. 186 00:10:39,710 --> 00:10:42,400 So upper arm bones rotate out. 187 00:10:42,400 --> 00:10:44,430 Fingertips are spread wide. 188 00:10:44,430 --> 00:10:47,610 We're gonna draw the belly button up to meet the spine. 189 00:10:47,610 --> 00:10:49,770 So you can peek at me for a little demo here. 190 00:10:49,770 --> 00:10:52,670 Here's my belly just kinda hanging out. Beautiful. 191 00:10:52,670 --> 00:10:56,460 And here's an active engagement of drawing the belly in 192 00:10:56,460 --> 00:10:59,490 and lengthening through my low back. 193 00:10:59,490 --> 00:11:03,343 Basically supporting my low back with my core engagement. 194 00:11:04,460 --> 00:11:06,260 Sweet, gaze straight down now. 195 00:11:06,260 --> 00:11:08,290 Nice long, beautiful neck. 196 00:11:08,290 --> 00:11:09,880 So not collapsed in the neck. 197 00:11:09,880 --> 00:11:11,950 Crown of the head is reaching forward, 198 00:11:11,950 --> 00:11:14,660 tailbone's reaching back, of course, aiming back. 199 00:11:14,660 --> 00:11:17,340 Curl the toes under. Inhale in. 200 00:11:17,340 --> 00:11:18,730 Exhale. 201 00:11:18,730 --> 00:11:20,170 We're gonna find that core engagement 202 00:11:20,170 --> 00:11:23,370 as we lift the knees and hover here for five. 203 00:11:23,370 --> 00:11:24,203 You got it. 204 00:11:24,203 --> 00:11:28,163 Four, three, two, one. 205 00:11:28,163 --> 00:11:30,560 Lower the knees, press into the tops of the feet. 206 00:11:30,560 --> 00:11:32,272 Inhale, drop the belly. 207 00:11:33,240 --> 00:11:35,044 Exhale round through the spine. 208 00:11:36,760 --> 00:11:38,630 Great, nice neutral spine. We're gonna repeat. 209 00:11:38,630 --> 00:11:40,290 Curl the toes under. Inhale in. 210 00:11:40,290 --> 00:11:43,620 Exhale, lift the knees, Hovering Table for five, 211 00:11:43,620 --> 00:11:48,213 four, three, two, one. 212 00:11:48,213 --> 00:11:50,250 Lower the knees, press into the tops of the feet. 213 00:11:50,250 --> 00:11:52,228 Inhale, Cow Pose. 214 00:11:53,710 --> 00:11:56,800 Exhale, Cat Pose. Bring the breath. 215 00:11:58,039 --> 00:11:59,705 Alright, last round. Nice neutral spine. 216 00:11:59,705 --> 00:12:02,020 Curl the toes under, gaze straight down. 217 00:12:02,020 --> 00:12:03,434 Here we go, inhale in. 218 00:12:03,434 --> 00:12:05,530 Exhale, lift the knees. Let them hover. 219 00:12:05,530 --> 00:12:07,270 This time for ten, 220 00:12:07,270 --> 00:12:10,890 nine, eight, seven. 221 00:12:10,890 --> 00:12:12,150 Six, you got this. 222 00:12:12,150 --> 00:12:14,290 Five, four, stick with it. 223 00:12:14,290 --> 00:12:17,186 Three, two, and one. 224 00:12:17,186 --> 00:12:18,200 Lower the knees. 225 00:12:18,200 --> 00:12:20,610 Press into the tops of the feet. 226 00:12:20,610 --> 00:12:22,720 Listen carefully. We're gonna bring the toes together. 227 00:12:22,720 --> 00:12:26,340 Widen the knees a little bit, wider than hip width apart. 228 00:12:26,340 --> 00:12:27,570 Now inhale. 229 00:12:27,570 --> 00:12:30,660 You're gonna bring the right hand to the low back, 230 00:12:30,660 --> 00:12:33,410 and then we're gonna open up the chest to the right. 231 00:12:33,410 --> 00:12:35,601 Take a deep breath in here. 232 00:12:35,601 --> 00:12:37,600 Long breath out. 233 00:12:37,600 --> 00:12:39,059 Deep breath in. 234 00:12:40,220 --> 00:12:42,256 Long breath out. 235 00:12:42,256 --> 00:12:45,090 So I'm not collapsing my left ear to my left shoulder here. 236 00:12:45,090 --> 00:12:47,830 I'm getting in the habit of keeping nice integrity 237 00:12:47,830 --> 00:12:50,300 in the neck, remembering it's an extension of the spine. 238 00:12:50,300 --> 00:12:51,877 Take one more breath. 239 00:12:53,400 --> 00:12:55,960 And slowly back to center we go. 240 00:12:55,960 --> 00:12:57,940 Right hand to the earth. 241 00:12:57,940 --> 00:13:00,564 Other side, the left hand to the low back. 242 00:13:02,630 --> 00:13:06,080 So we're inviting a gentle twist in the mid back here 243 00:13:06,080 --> 00:13:09,770 as we open up the chest and breathe. 244 00:13:09,770 --> 00:13:12,550 We're not collapsing into the right hand, right shoulder. 245 00:13:12,550 --> 00:13:15,040 I'm pressing away from the yoga mat. 246 00:13:15,040 --> 00:13:16,095 Deep inhale. 247 00:13:17,610 --> 00:13:19,530 And long exhale. 248 00:13:22,210 --> 00:13:25,754 Lots of awareness in the neck for this final inhale. 249 00:13:27,610 --> 00:13:29,243 And exhale. 250 00:13:31,830 --> 00:13:33,820 Good. Release back to center. 251 00:13:33,820 --> 00:13:35,930 Walk the knees back in underneath the hips. 252 00:13:35,930 --> 00:13:37,480 Walk the hands forward just a bit. 253 00:13:37,480 --> 00:13:39,500 Again, fingertips are spread, 254 00:13:39,500 --> 00:13:42,130 upper arm bones rotate out, left to right. 255 00:13:42,130 --> 00:13:43,220 We'll curl the toes under 256 00:13:43,220 --> 00:13:47,895 and peel the tailbone up and back for Downward Facing Dog. 257 00:13:50,780 --> 00:13:53,343 Take a couple breaths here. Feel it out. 258 00:14:03,698 --> 00:14:05,230 I'm gonna move my blanket to the side, 259 00:14:05,230 --> 00:14:06,690 but feel free to keep yours there 260 00:14:06,690 --> 00:14:09,433 if you think you might like to use it. 261 00:14:10,730 --> 00:14:12,040 And nice and easy. 262 00:14:12,040 --> 00:14:13,950 We're gonna bend both knees generously. 263 00:14:13,950 --> 00:14:16,530 Carve a line with the nose, look forward. 264 00:14:16,530 --> 00:14:18,930 Then step one foot and then the other 265 00:14:18,930 --> 00:14:20,410 as many times as you need to 266 00:14:20,410 --> 00:14:22,000 up to the front of the mat. 267 00:14:22,000 --> 00:14:25,040 So we're gonna start with a nice wide stance here. 268 00:14:25,040 --> 00:14:27,380 Feet hip width apart or even a little wider 269 00:14:27,380 --> 00:14:29,660 if you could use a little more space. 270 00:14:29,660 --> 00:14:31,133 Toes are pointing forward. 271 00:14:32,460 --> 00:14:35,550 Then once you feel grounded in all four corners of the feet, 272 00:14:35,550 --> 00:14:36,820 begin to bend your knees 273 00:14:36,820 --> 00:14:39,900 and allow the front body to relax a little more. 274 00:14:39,900 --> 00:14:43,240 This will look and feel a little different for everyone. 275 00:14:43,240 --> 00:14:45,450 Gone are the days of like, 276 00:14:45,450 --> 00:14:47,650 teachers used to say peanut butter and jelly, 277 00:14:47,650 --> 00:14:50,170 like, try to bring your front body 278 00:14:50,170 --> 00:14:51,800 to your lower body. 279 00:14:51,800 --> 00:14:53,200 You can just let it hang 280 00:14:53,200 --> 00:14:56,370 with a nice strong foundation grounding you. 281 00:14:56,370 --> 00:14:58,630 A nice bend in the knees. 282 00:14:58,630 --> 00:15:00,497 See if you can begin to really relax 283 00:15:00,497 --> 00:15:03,070 the weight of the shoulders, the arms, the wrists, 284 00:15:03,070 --> 00:15:07,132 the hands, and the neck and the head nice and heavy. 285 00:15:08,610 --> 00:15:10,600 Now with strong, conscious footing, 286 00:15:10,600 --> 00:15:12,370 start to find a little sway. 287 00:15:12,370 --> 00:15:15,510 We wanna start to stir things up, move things around, 288 00:15:15,510 --> 00:15:19,480 so that we can experience 289 00:15:19,480 --> 00:15:24,498 a shift of any size to help us start fresh. 290 00:15:26,230 --> 00:15:28,152 Move it around. 291 00:15:31,530 --> 00:15:33,298 Take a deep breath in. 292 00:15:34,340 --> 00:15:36,940 And a long breath out. 293 00:15:36,940 --> 00:15:39,260 And then we'll come back to center 294 00:15:39,260 --> 00:15:41,190 and bend the knees a little more. 295 00:15:41,190 --> 00:15:42,290 Legs are engaged. 296 00:15:42,290 --> 00:15:44,600 We start to actively draw energy 297 00:15:44,600 --> 00:15:46,990 up from the arches of the feet. 298 00:15:46,990 --> 00:15:49,710 Imagine you're trying to tear your yoga mat in half, 299 00:15:49,710 --> 00:15:53,000 right down the middle. That's how engaged the legs are, 300 00:15:53,000 --> 00:15:57,252 turned on as you slowly begin to roll it up, nice and slow. 301 00:16:04,060 --> 00:16:07,640 Stand up nice and tall, head over heart, 302 00:16:07,640 --> 00:16:11,120 heart over pelvis, here in Mountain Pose. 303 00:16:11,120 --> 00:16:12,670 Reach the fingertips behind. 304 00:16:12,670 --> 00:16:14,910 You're gonna interlace them here 305 00:16:14,910 --> 00:16:16,620 behind the small of the back. 306 00:16:16,620 --> 00:16:18,270 And then draw the knuckles down 307 00:16:18,270 --> 00:16:20,620 as you lift the chest up here. 308 00:16:20,620 --> 00:16:21,890 Soft bend in the knees. 309 00:16:21,890 --> 00:16:24,530 You're gonna just rotate to one side 310 00:16:24,530 --> 00:16:27,473 and then the other very gently, soft knees. 311 00:16:31,610 --> 00:16:33,510 And then back to center. 312 00:16:33,510 --> 00:16:36,500 Take a deep breath in. Lift the chest. Lift the heart. 313 00:16:36,500 --> 00:16:39,370 Send your gaze up just a little bit. 314 00:16:39,370 --> 00:16:41,210 Now lengthen tailbone down. 315 00:16:41,210 --> 00:16:42,650 You're gonna feel this connection, 316 00:16:42,650 --> 00:16:44,940 drawing the energy that we talked about earlier 317 00:16:44,940 --> 00:16:47,050 up in the arches, strong legs, 318 00:16:47,050 --> 00:16:50,393 as if you're tearing your yoga mat right down the middle. 319 00:16:52,050 --> 00:16:54,349 Good, then release the arms. 320 00:16:54,349 --> 00:16:56,237 Inhale, reach for the sky. 321 00:16:57,360 --> 00:16:58,420 And exhale. 322 00:16:58,420 --> 00:16:59,490 Wiggle the fingertips 323 00:16:59,490 --> 00:17:01,740 and rain it all the way down to Forward Fold. 324 00:17:02,670 --> 00:17:04,310 Hi, Benji. (chuckles) 325 00:17:04,310 --> 00:17:05,970 Inhale, halfway lift. 326 00:17:05,970 --> 00:17:08,710 Find length in the spine. Soft knees. 327 00:17:08,710 --> 00:17:12,800 And exhale, slow and steady here to fold. 328 00:17:12,800 --> 00:17:14,120 Good, root to rise. 329 00:17:14,120 --> 00:17:16,340 Inhale, reach to the sky. Strong legs. 330 00:17:16,340 --> 00:17:17,420 Spread the fingertips. 331 00:17:17,420 --> 00:17:19,250 Reach, reach, reach, reach, reach. 332 00:17:19,250 --> 00:17:21,490 And this time bring the palms together 333 00:17:21,490 --> 00:17:24,990 as you slide the thumbs to the heart space. 334 00:17:24,990 --> 00:17:27,670 Legs are really strong here. 335 00:17:27,670 --> 00:17:30,530 We're working to find that sensation 336 00:17:30,530 --> 00:17:33,660 of grounding in the feet and the legs, 337 00:17:33,660 --> 00:17:35,763 working our way up to the center. 338 00:17:36,770 --> 00:17:37,840 Here we go again. 339 00:17:37,840 --> 00:17:39,580 Fingertips are gonna go down to come up. 340 00:17:39,580 --> 00:17:41,020 Inhale, reach for the sky. 341 00:17:41,020 --> 00:17:43,530 Big breath. Big, big stretch here. 342 00:17:43,530 --> 00:17:45,450 And then on your exhale, bend the knees, 343 00:17:45,450 --> 00:17:46,510 wiggle the fingertips, 344 00:17:46,510 --> 00:17:49,700 send it all the way down, Forward Fold. 345 00:17:49,700 --> 00:17:51,840 Now keep your knees bent in this Forward Fold. 346 00:17:51,840 --> 00:17:53,450 You're gonna walk the fingertips 347 00:17:53,450 --> 00:17:56,740 over towards the left side of your mat. 348 00:17:56,740 --> 00:18:00,240 You're gonna feel stretch in the right side waist, 349 00:18:00,240 --> 00:18:02,290 the low back here. 350 00:18:02,290 --> 00:18:04,260 Again, bend your knees. 351 00:18:06,060 --> 00:18:07,100 And notice if the toes 352 00:18:07,100 --> 00:18:09,300 have kind of come out of alignment here. 353 00:18:09,300 --> 00:18:10,840 See if you can try, 354 00:18:10,840 --> 00:18:13,610 or at least have the awareness of what's happening in the feet, 355 00:18:13,610 --> 00:18:16,250 to keep the toes pointing forward. 356 00:18:16,250 --> 00:18:18,610 And you don't have to come close to touching the ground. 357 00:18:18,610 --> 00:18:22,883 We can work here with active fingertips, arms hanging. 358 00:18:24,630 --> 00:18:27,510 Good, and then take it through center 359 00:18:27,510 --> 00:18:29,969 and over towards the right side of the mat. 360 00:18:31,290 --> 00:18:33,570 Fingertips just reaching towards the earth. 361 00:18:33,570 --> 00:18:35,640 One day we'll get there, maybe. 362 00:18:35,640 --> 00:18:38,313 Maybe seven years from now. Maybe never. 363 00:18:43,370 --> 00:18:46,320 And if the fingertips are not on the ground, 364 00:18:46,320 --> 00:18:48,690 you get to work on really finding 365 00:18:48,690 --> 00:18:51,453 this lift up through the belly button, the navel. 366 00:18:52,460 --> 00:18:54,870 We call this Uddiyana Bandha. 367 00:18:54,870 --> 00:18:56,572 Center lock. 368 00:18:58,010 --> 00:19:00,940 Cool, and then everyone come back to center. 369 00:19:00,940 --> 00:19:02,700 Inhale, halfway lift. 370 00:19:02,700 --> 00:19:04,990 Find length in the spine. 371 00:19:04,990 --> 00:19:06,170 And exhale to fold. 372 00:19:06,170 --> 00:19:07,700 Again, root to rise. 373 00:19:07,700 --> 00:19:09,730 So ground through the feet, spread the fingertips. 374 00:19:09,730 --> 00:19:11,570 Inhale, reach for the sky. 375 00:19:11,570 --> 00:19:13,530 Big breath. Big stretch. 376 00:19:13,530 --> 00:19:15,730 And exhale, hands to heart once again. 377 00:19:15,730 --> 00:19:17,940 Think about aligning now your head 378 00:19:17,940 --> 00:19:21,480 and your heart and your pelvis in one line. 379 00:19:22,700 --> 00:19:25,380 If a big, big, big gust of wind 380 00:19:25,380 --> 00:19:27,440 were to come through magically, 381 00:19:27,440 --> 00:19:29,270 would you get blown away here? 382 00:19:29,270 --> 00:19:31,200 Or can you ground and engage, 383 00:19:31,200 --> 00:19:34,220 activate in such a way that you feel solid? 384 00:19:34,220 --> 00:19:37,172 Or just more solid than you were a minute ago. 385 00:19:39,640 --> 00:19:41,380 So just by bringing awareness, 386 00:19:41,380 --> 00:19:43,530 we've already become more solid, 387 00:19:43,530 --> 00:19:45,980 and then we can kind of build on that from there, right? 388 00:19:45,980 --> 00:19:49,240 Instead of continuing on a hamster wheel. 389 00:19:49,240 --> 00:19:51,090 Which happens, right? 390 00:19:51,090 --> 00:19:54,110 Okay. From here, we're gonna keep the palms together 391 00:19:54,110 --> 00:19:54,943 at the heart space. 392 00:19:54,943 --> 00:19:56,270 If you wanna interlace the fingertips 393 00:19:56,270 --> 00:19:58,523 for slightly more stability, you can. 394 00:19:59,810 --> 00:20:03,580 I like to think of two different versions of prayer. 395 00:20:03,580 --> 00:20:05,420 You're gonna shift your weight to your left foot. 396 00:20:05,420 --> 00:20:09,410 And we're gonna just slow and steady lift the right knee. 397 00:20:09,410 --> 00:20:10,280 Excuse me. 398 00:20:10,280 --> 00:20:12,173 Yes, right knee. But right heel. 399 00:20:13,050 --> 00:20:14,850 And with the right big toe on the ground, 400 00:20:14,850 --> 00:20:16,970 we're gonna rotate the ankle one way 401 00:20:18,090 --> 00:20:19,160 and then the other. 402 00:20:19,160 --> 00:20:21,250 Now, option to lift that foot 403 00:20:21,250 --> 00:20:24,160 in the air and rotate one way and then the other. 404 00:20:24,160 --> 00:20:26,420 So you just have two different options here. 405 00:20:26,420 --> 00:20:28,773 One has a little more stability. 406 00:20:30,050 --> 00:20:31,905 And they're both great. 407 00:20:36,850 --> 00:20:37,970 And then release that. 408 00:20:37,970 --> 00:20:40,703 Shift over to the right foot now, 409 00:20:40,703 --> 00:20:43,620 lift the left heel, and same thing. 410 00:20:43,620 --> 00:20:46,482 Nice, slow, steady circles one way 411 00:20:48,330 --> 00:20:49,400 and then the other. 412 00:20:49,400 --> 00:20:52,110 And you can lift the toes, 413 00:20:52,110 --> 00:20:54,290 or you can keep them on the ground. 414 00:20:58,700 --> 00:21:00,223 Great. Both feet come to the ground. 415 00:21:00,223 --> 00:21:01,850 Hands come to the waistline. 416 00:21:01,850 --> 00:21:05,120 You're gonna slide the right toes back like so. 417 00:21:05,120 --> 00:21:07,630 Then we're gonna come on to the tops of the toes, 418 00:21:07,630 --> 00:21:09,680 the top of the foot really. 419 00:21:09,680 --> 00:21:12,380 You can think about lengthening your tailbone down, 420 00:21:12,380 --> 00:21:14,340 lifting your navel. 421 00:21:14,340 --> 00:21:16,770 Or let's think about hip points, the better image. 422 00:21:16,770 --> 00:21:18,530 Lifting the hip points, 423 00:21:18,530 --> 00:21:21,590 imagine they had two lights here, up towards your face. 424 00:21:21,590 --> 00:21:23,630 So I'm tucking the pelvis, essentially, 425 00:21:23,630 --> 00:21:25,500 to get the most out of this stretch. 426 00:21:25,500 --> 00:21:26,865 Give it a try. 427 00:21:27,740 --> 00:21:31,240 If you've not stretched the top of your ankle or foot 428 00:21:31,240 --> 00:21:33,851 ever or in a while, this could be intense so breathe. 429 00:21:34,920 --> 00:21:37,010 Press into all four corners of your left foot 430 00:21:37,010 --> 00:21:38,640 for amazing stability. 431 00:21:38,640 --> 00:21:40,020 It's there. You got it. 432 00:21:40,020 --> 00:21:41,460 Let's test it out actually 433 00:21:41,460 --> 00:21:45,010 by now slowly dragging the right toes all the way through. 434 00:21:45,010 --> 00:21:46,670 We're gonna lift the right foot up. 435 00:21:46,670 --> 00:21:50,680 Flex, flex, flex the foot. 436 00:21:50,680 --> 00:21:52,810 And then back down. Mountain Pose. 437 00:21:52,810 --> 00:21:53,730 Awesome. 438 00:21:53,730 --> 00:21:56,860 Right foot on the earth. Find that stability. 439 00:21:56,860 --> 00:22:00,890 And left toes go back. 440 00:22:00,890 --> 00:22:04,450 Then onto the tops of the toes. 441 00:22:04,450 --> 00:22:06,333 Tuck the pelvis. 442 00:22:07,890 --> 00:22:11,510 Nice, engaged, lower body. 443 00:22:11,510 --> 00:22:13,290 Center's turned on here. 444 00:22:13,290 --> 00:22:15,077 In fact, you can take some fingers maybe to the belly 445 00:22:15,077 --> 00:22:18,210 and just see, is it kind of all hanging here, 446 00:22:18,210 --> 00:22:21,800 or can I find that containment, that connection. 447 00:22:21,800 --> 00:22:23,400 In strength training, it's called a brace. 448 00:22:23,400 --> 00:22:24,898 Fire that brace. 449 00:22:27,030 --> 00:22:29,040 And then let's check out the center work here. 450 00:22:29,040 --> 00:22:31,720 Oops. Had to reestablish connection with all four corners 451 00:22:31,720 --> 00:22:35,360 of my right foot to just test out a One-Legged Tadasana. 452 00:22:35,360 --> 00:22:38,249 So I'm not doing this to challenge you or to, like, 453 00:22:40,118 --> 00:22:42,240 see if you can get it, right? 454 00:22:42,240 --> 00:22:44,640 It's about the process, so letting things shift 455 00:22:44,640 --> 00:22:48,317 and taking little steps to 456 00:22:49,164 --> 00:22:50,640 move forward. 457 00:22:51,830 --> 00:22:53,496 Alright. Put that down and let's flow. 458 00:22:53,496 --> 00:22:55,950 Inhale, reach the fingertips up towards the sky. 459 00:22:55,950 --> 00:22:57,330 Nice and slow. 460 00:22:57,330 --> 00:23:00,160 Exhale, wiggle the fingertips. 461 00:23:00,160 --> 00:23:03,540 And slowly bring it down, Forward Fold. 462 00:23:03,540 --> 00:23:05,070 Inhale, lift up halfway. 463 00:23:05,070 --> 00:23:08,440 Long neck here. Shoulder blades draw together. 464 00:23:08,440 --> 00:23:10,496 And then exhale, let it go. 465 00:23:11,850 --> 00:23:13,940 Bend the knees. Plant the palms. 466 00:23:13,940 --> 00:23:17,283 You're gonna step the feet back to a Plank Pose. 467 00:23:18,280 --> 00:23:21,370 Find that containment here as you reach the heels back. 468 00:23:21,370 --> 00:23:22,700 Inhale to look forward. 469 00:23:22,700 --> 00:23:25,440 Exhale to lower the knees to the ground. 470 00:23:25,440 --> 00:23:28,150 Inhale to look forward again. 471 00:23:28,150 --> 00:23:31,400 And then exhale to lower all the way to the belly. 472 00:23:31,400 --> 00:23:33,133 Inhale for Cobra. 473 00:23:34,330 --> 00:23:37,390 Follow your breath, exhale to release. 474 00:23:37,390 --> 00:23:39,860 Inhale, curl the toes under. 475 00:23:39,860 --> 00:23:43,580 Exhale to all fours or top of a pushup. 476 00:23:43,580 --> 00:23:46,590 Inhale in again here, full breath. 477 00:23:46,590 --> 00:23:49,180 And exhale, Downward Facing Dog. 478 00:23:49,180 --> 00:23:50,900 Right away from your Downward Dog, 479 00:23:50,900 --> 00:23:52,180 anchor through the left heel 480 00:23:52,180 --> 00:23:55,490 and inhale, lift the right leg up high, Three-Legged Dog. 481 00:23:55,490 --> 00:23:57,600 Try to press into both palms evenly. 482 00:23:57,600 --> 00:23:59,683 Dial your right toes towards the ground. 483 00:24:00,890 --> 00:24:01,723 Here we go. 484 00:24:01,723 --> 00:24:03,620 Inhale in again. 485 00:24:03,620 --> 00:24:05,730 Exhale, slowly shift forward, 486 00:24:05,730 --> 00:24:07,970 step the right foot all the way up. 487 00:24:07,970 --> 00:24:09,853 Lower the left knee to the ground. 488 00:24:10,700 --> 00:24:12,990 Press into the top of your left foot. 489 00:24:12,990 --> 00:24:16,120 Inhale with fingertips spread wide. 490 00:24:16,120 --> 00:24:19,210 Sweep the fingertips forward, up and back. 491 00:24:19,210 --> 00:24:22,780 Lifting the arms, the hands all the way up to the sky. 492 00:24:22,780 --> 00:24:26,350 Imagine you're holding a big beach ball up and overhead. 493 00:24:26,350 --> 00:24:29,240 Now lift up from the pelvic floor to support the hips. 494 00:24:29,240 --> 00:24:30,610 Take a deep breath in. 495 00:24:31,443 --> 00:24:33,410 And on a breath out, slow and steady, 496 00:24:33,410 --> 00:24:35,700 bring the hands back down to the ground. 497 00:24:35,700 --> 00:24:38,570 Curl the right toes under. Excuse me, left toes under. 498 00:24:38,570 --> 00:24:40,490 Lift the left knee. 499 00:24:40,490 --> 00:24:42,970 And then when you're ready, step the right toes back. 500 00:24:42,970 --> 00:24:47,320 Top of a pushup, Plank, or lower the knees for a Half Plank. 501 00:24:47,320 --> 00:24:50,360 Take a deep breath in. Everyone look forward. 502 00:24:50,360 --> 00:24:54,320 On an exhale, slow and with control, lower to the earth. 503 00:24:54,320 --> 00:24:56,995 Inhale for Cobra. Follow your breath. 504 00:24:58,228 --> 00:25:00,306 And exhale to release. 505 00:25:01,290 --> 00:25:02,575 Inhale in again here. 506 00:25:02,575 --> 00:25:06,132 Feel that breath in your belly. 507 00:25:06,132 --> 00:25:08,250 Curl the toes under as you exhale 508 00:25:08,250 --> 00:25:11,363 to all fours or top of a pushup, Plank. 509 00:25:12,280 --> 00:25:13,360 Good, inhale in again. 510 00:25:13,360 --> 00:25:15,660 Reach the heels back if you're in Plank. 511 00:25:15,660 --> 00:25:20,000 And exhale, hips up high and back, Downward Facing Dog. 512 00:25:20,000 --> 00:25:21,080 Anchor the right heel. 513 00:25:21,080 --> 00:25:22,740 Inhale, lift the left leg up high. 514 00:25:22,740 --> 00:25:24,490 Press into both palms evenly. 515 00:25:24,490 --> 00:25:26,590 Dial your left toes down. 516 00:25:26,590 --> 00:25:28,169 Hips nice and even. 517 00:25:29,190 --> 00:25:30,627 Good, inhale in again. 518 00:25:31,840 --> 00:25:34,670 Exhale, shift forward, nice and slow, with control. 519 00:25:34,670 --> 00:25:37,090 Step that left foot all the way up. 520 00:25:37,090 --> 00:25:38,560 Lower the right knee to the ground. 521 00:25:38,560 --> 00:25:42,530 Press into the top of the right foot firmly. 522 00:25:42,530 --> 00:25:44,310 Front knee over front ankle. 523 00:25:44,310 --> 00:25:46,030 Let's find this scoop here. 524 00:25:46,030 --> 00:25:47,420 Spreading the fingertips. 525 00:25:47,420 --> 00:25:50,110 Inhale, reach the fingertips forward, up and back. 526 00:25:50,110 --> 00:25:51,560 Squeeze the inner thighs to the midline, 527 00:25:51,560 --> 00:25:53,440 lift up from the pelvic floor. 528 00:25:53,440 --> 00:25:55,588 Big beach ball up and overhead. 529 00:25:57,400 --> 00:26:01,660 Good, inhale. Lift the chin. Lift the chest. 530 00:26:01,660 --> 00:26:03,730 And exhale, wiggle the fingertips, 531 00:26:03,730 --> 00:26:05,700 bring it down to the earth. 532 00:26:05,700 --> 00:26:08,790 Curl the right toes under, lift the right knee. 533 00:26:08,790 --> 00:26:12,090 Find your center then step that left foot back for Plank Pose. 534 00:26:12,090 --> 00:26:14,140 Inhale to look forward, shift forward. 535 00:26:14,140 --> 00:26:17,040 Exhale to lower all the way to the belly. 536 00:26:17,040 --> 00:26:19,300 Inhale for Cobra. 537 00:26:19,300 --> 00:26:21,300 Exhale, soften and release. 538 00:26:21,300 --> 00:26:23,850 Take a big breath in here. Crocodile breath. 539 00:26:23,850 --> 00:26:26,996 Feel your belly press against the earth as you breathe in. 540 00:26:28,580 --> 00:26:31,150 Exhale, curl the toes under. 541 00:26:31,150 --> 00:26:36,550 Pressing up, half pushup or top of the pushup. 542 00:26:36,550 --> 00:26:38,455 Take a deep breath in again. 543 00:26:39,250 --> 00:26:41,827 And exhale to Downward Facing Dog. 544 00:26:43,830 --> 00:26:46,100 Inhale in deeply here. 545 00:26:47,231 --> 00:26:49,111 And exhale completely. 546 00:26:50,300 --> 00:26:52,632 One more time. Deep breath in. 547 00:26:53,610 --> 00:26:55,740 Clawing through the fingertips. You got this. 548 00:26:55,740 --> 00:26:57,688 Slow exhale. 549 00:26:59,770 --> 00:27:01,520 Inhale, lift the right leg up high. 550 00:27:02,420 --> 00:27:04,120 Exhale, step it all the way up. 551 00:27:04,120 --> 00:27:05,720 We're gonna pivot on the back foot, 552 00:27:05,720 --> 00:27:08,160 and we're gonna lead with the left fingertips here, 553 00:27:08,160 --> 00:27:09,630 front knee's bent. 554 00:27:09,630 --> 00:27:11,390 We're gonna slowly reach the left fingertips 555 00:27:11,390 --> 00:27:15,330 all the way up and over, opening into a Warrior II. 556 00:27:15,330 --> 00:27:17,133 Back toes are turned in. 557 00:27:18,500 --> 00:27:20,414 Front knee over front ankle. 558 00:27:21,290 --> 00:27:22,870 Spine nice and long. 559 00:27:22,870 --> 00:27:25,710 So just see, can you feel with that inner mirror 560 00:27:25,710 --> 00:27:27,180 if you're shifting forward? 561 00:27:27,180 --> 00:27:30,430 Can you pull back to align head, heart, 562 00:27:30,430 --> 00:27:32,543 center, the pelvis here? 563 00:27:33,610 --> 00:27:35,230 Opening up through the chest. 564 00:27:35,230 --> 00:27:36,869 Take a deep breath in. 565 00:27:37,760 --> 00:27:39,969 Exhale to relax the shoulders. 566 00:27:39,969 --> 00:27:42,130 Now keep the front knee bent as you inhale, 567 00:27:42,130 --> 00:27:45,143 send the right fingertips up towards the sky. 568 00:27:46,420 --> 00:27:49,130 And then from here, slow and steady, 569 00:27:49,130 --> 00:27:51,540 you might pull the right thumb back a little more, 570 00:27:51,540 --> 00:27:53,410 Peaceful Warrior. 571 00:27:53,410 --> 00:27:55,370 Inhale in here. 572 00:27:55,370 --> 00:27:56,826 Exhale. Listen carefully. 573 00:27:56,826 --> 00:27:59,340 Hug those low ribs in for nice support. 574 00:27:59,340 --> 00:28:01,150 We're gonna come back forward, 575 00:28:01,150 --> 00:28:04,945 right elbow to the top of the right thigh. 576 00:28:06,170 --> 00:28:08,780 Great, left hand comes to the small of the back. 577 00:28:08,780 --> 00:28:10,960 and we open up the chest here. 578 00:28:10,960 --> 00:28:13,890 You can stay here, Extended Side Angle. 579 00:28:13,890 --> 00:28:14,723 Or if you'd like, 580 00:28:14,723 --> 00:28:17,480 you can reach the fingertips to the ground. 581 00:28:17,480 --> 00:28:20,510 Maybe take the left arm up and overhead 582 00:28:20,510 --> 00:28:22,240 or all the way towards the front of the mat. 583 00:28:22,240 --> 00:28:25,733 So choose a variation that works great for you here. 584 00:28:27,190 --> 00:28:30,307 Opening the heart, the chest to the sky. 585 00:28:33,200 --> 00:28:35,160 Good, then inhale wherever you are. 586 00:28:35,160 --> 00:28:37,200 Full breath. Nice, wide breath. 587 00:28:37,200 --> 00:28:40,840 Exhale to bring it all the way back down to your lunge. 588 00:28:40,840 --> 00:28:43,000 Frame the right foot with your fingertips. 589 00:28:43,000 --> 00:28:45,950 Inhale to look forward. Back knee's lifted. 590 00:28:45,950 --> 00:28:48,400 Exhale to plant the palms. 591 00:28:48,400 --> 00:28:50,550 And take a vinyasa, belly to Cobra 592 00:28:50,550 --> 00:28:52,620 or Chaturanga to Upward Facing Dog. 593 00:28:52,620 --> 00:28:54,227 Move with your breath. 594 00:28:55,240 --> 00:28:58,300 And let's meet in Downward Facing Dog. 595 00:29:03,360 --> 00:29:04,193 When you get there, 596 00:29:04,193 --> 00:29:06,320 let's take a nice deep breath in together. 597 00:29:06,320 --> 00:29:07,504 Inhale. 598 00:29:10,040 --> 00:29:11,820 And exhale. 599 00:29:14,590 --> 00:29:15,540 And one more time, 600 00:29:15,540 --> 00:29:17,340 just in case you're just now coming into it. 601 00:29:17,340 --> 00:29:18,952 Inhale. 602 00:29:21,490 --> 00:29:23,558 And exhale. I got you. 603 00:29:26,650 --> 00:29:27,530 Anchor the right heel. 604 00:29:27,530 --> 00:29:29,263 Inhale, lift the left leg up high. 605 00:29:30,140 --> 00:29:33,040 Exhale, shift it forward. Step it up. 606 00:29:33,040 --> 00:29:35,280 Pivot on the back foot. Front knee over front ankle. 607 00:29:35,280 --> 00:29:36,936 Right toes are turned in. 608 00:29:37,780 --> 00:29:38,613 And here we go. 609 00:29:38,613 --> 00:29:39,660 Leading with the right fingertips. 610 00:29:39,660 --> 00:29:41,790 Strong legs. Strong connection to center. 611 00:29:41,790 --> 00:29:44,290 Right fingertips reach forward, up, 612 00:29:44,290 --> 00:29:47,977 and then way back for Warrior II. 613 00:29:50,110 --> 00:29:51,210 So drop your center. 614 00:29:51,210 --> 00:29:53,490 We're building strength in the glutes. 615 00:29:53,490 --> 00:29:55,451 Engage your right inner thigh. 616 00:29:56,690 --> 00:29:58,610 Press in all four corners of the feet. 617 00:29:58,610 --> 00:30:00,730 So don't forget about the outer edges 618 00:30:00,730 --> 00:30:03,435 in these Warrior postures. 619 00:30:07,250 --> 00:30:08,850 Spine is nice and tall. 620 00:30:08,850 --> 00:30:12,573 Send your focus out past your left fingertips here. 621 00:30:15,670 --> 00:30:16,938 Breathe deep. 622 00:30:17,840 --> 00:30:20,650 And on your next inhale, nice and slow, 623 00:30:20,650 --> 00:30:21,920 keep the legs where they are, 624 00:30:21,920 --> 00:30:24,700 left fingertips are gonna reach up towards the sky. 625 00:30:24,700 --> 00:30:26,750 And then maybe all the way back, 626 00:30:26,750 --> 00:30:28,713 pulling back with the left thumb. 627 00:30:29,900 --> 00:30:33,450 Keep pressing into the outer edge of your right foot, 628 00:30:33,450 --> 00:30:34,793 outer right heel. 629 00:30:35,880 --> 00:30:37,590 Good, and then hug the low ribs in. 630 00:30:37,590 --> 00:30:39,690 From a nice, strong center, 631 00:30:39,690 --> 00:30:41,303 we're gonna bring it forward. 632 00:30:42,520 --> 00:30:45,410 Left elbow on top of the left thigh. 633 00:30:45,410 --> 00:30:47,510 Right hand comes to the small of the back, 634 00:30:47,510 --> 00:30:49,566 and we open up the chest. 635 00:30:51,410 --> 00:30:53,500 Stay here or maybe we play with bringing 636 00:30:53,500 --> 00:30:55,690 the left fingertips down to the earth, 637 00:30:55,690 --> 00:30:57,510 right fingertips up towards the sky 638 00:30:57,510 --> 00:31:00,035 or maybe even all the way up and overhead. 639 00:31:07,890 --> 00:31:09,360 Take one more breath here. 640 00:31:09,360 --> 00:31:11,460 Think at nice, lateral wide breath. 641 00:31:11,460 --> 00:31:14,170 Again, really great for bringing your rotation 642 00:31:14,170 --> 00:31:16,130 safely into that mid back. 643 00:31:16,130 --> 00:31:17,050 So awesome. 644 00:31:17,050 --> 00:31:19,070 On an exhale, slow and steady, 645 00:31:19,070 --> 00:31:21,430 guide it back down to your lunge. 646 00:31:21,430 --> 00:31:23,140 Keep the back knee lifted if you can. 647 00:31:23,140 --> 00:31:24,834 Inhale to look forward. 648 00:31:25,870 --> 00:31:27,970 And exhale to plant the palms 649 00:31:27,970 --> 00:31:31,220 and move through a little dance here. 650 00:31:31,220 --> 00:31:35,313 Belly to Cobra, Chaturanga to Upward Facing Dog. 651 00:31:36,200 --> 00:31:38,530 Maybe you sneak in a couple pushups, 652 00:31:38,530 --> 00:31:40,653 'cause wow, things are moving around. 653 00:31:42,100 --> 00:31:43,970 We'll meet in Downward Facing Dog. 654 00:31:43,970 --> 00:31:46,110 If you're feeling challenged right now, 655 00:31:46,110 --> 00:31:47,820 it's all good. 656 00:31:47,820 --> 00:31:50,120 Way to show up and keep working. 657 00:31:50,120 --> 00:31:54,293 We're gonna do one more dance on each side. 658 00:31:55,780 --> 00:31:56,613 Here we go. 659 00:31:56,613 --> 00:31:59,130 Inhale, lift the right leg up high. 660 00:31:59,130 --> 00:32:02,780 Exhale, step it all the way up. Pivot on the back foot. 661 00:32:02,780 --> 00:32:04,610 Here we go. Warrior II again. 662 00:32:04,610 --> 00:32:05,873 Leading with the left fingertips. 663 00:32:05,873 --> 00:32:08,320 Take it all the way up and back. 664 00:32:08,320 --> 00:32:11,833 Front knee has a nice, generous bend. 665 00:32:13,230 --> 00:32:15,850 Good, inhale, Peaceful Warrior. 666 00:32:15,850 --> 00:32:16,800 Same as before. 667 00:32:16,800 --> 00:32:18,923 Exhale, Extended Side Angle. 668 00:32:21,550 --> 00:32:25,350 Good. Inhale. Open up the chest. 669 00:32:25,350 --> 00:32:27,750 Exhale, bring it all the way back down to the lunge. 670 00:32:27,750 --> 00:32:30,150 This time, back knee stays lifted 671 00:32:30,150 --> 00:32:32,360 or it can lower to the ground, your choice. 672 00:32:32,360 --> 00:32:33,650 Inhale, big twists here. 673 00:32:33,650 --> 00:32:35,513 Right fingertips up towards the sky. 674 00:32:37,870 --> 00:32:39,530 Good. Breathe. 675 00:32:39,530 --> 00:32:41,820 Draw the shoulders away from the ears. 676 00:32:41,820 --> 00:32:43,090 Wiggle the right fingertips, 677 00:32:43,090 --> 00:32:46,080 and then bring it all the way back down to the lunge. 678 00:32:46,080 --> 00:32:47,390 Listen carefully here. 679 00:32:47,390 --> 00:32:50,160 From here, you're gonna bend your left knee, 680 00:32:50,160 --> 00:32:52,543 and we're gonna step the left foot up halfway. 681 00:32:54,500 --> 00:32:56,968 Halfway, Pyramid Posture. 682 00:32:58,830 --> 00:33:01,975 Breathe here. Allow the head to relax. 683 00:33:05,180 --> 00:33:06,830 Fingertips can stay on the ground, 684 00:33:06,830 --> 00:33:10,903 or we might cup the calf here, drawing the elbows in. 685 00:33:14,410 --> 00:33:15,073 Inhale in. 686 00:33:15,073 --> 00:33:17,830 Exhale, release fingertips back to the earth. 687 00:33:17,830 --> 00:33:20,860 Kick the left foot back for a nice lunge. 688 00:33:20,860 --> 00:33:22,240 Inhale to look forward. 689 00:33:22,240 --> 00:33:24,560 Let your heart energy just radiate forward. 690 00:33:24,560 --> 00:33:26,340 Open up. It's all good. 691 00:33:26,340 --> 00:33:27,570 And here we go. 692 00:33:27,570 --> 00:33:29,830 Planting the palms, stepping the right toes back, 693 00:33:29,830 --> 00:33:32,640 Belly to Cobra, Chaturanga to Upward Facing Dog 694 00:33:32,640 --> 00:33:35,060 or maybe you just go straight to Downward Facing Dog. 695 00:33:35,060 --> 00:33:37,270 That's where I will meet you. 696 00:33:37,270 --> 00:33:39,831 Nice and slow and steady. 697 00:33:42,670 --> 00:33:44,661 Reconnecting with your breath. 698 00:33:47,220 --> 00:33:50,800 And when you're ready, inhale, lift the left leg up high. 699 00:33:50,800 --> 00:33:52,720 Exhale to shift it forward. 700 00:33:52,720 --> 00:33:54,380 Step it up. 701 00:33:54,380 --> 00:33:55,430 Pivot on the back foot. 702 00:33:55,430 --> 00:33:57,570 Leading with the right fingertips, Warrior II. 703 00:33:57,570 --> 00:33:59,373 Big inhale, we rise up. 704 00:34:00,650 --> 00:34:02,612 Exhale, settle in. 705 00:34:04,200 --> 00:34:06,430 Inhale, Peaceful Warrior. 706 00:34:06,430 --> 00:34:08,700 Big breath. Big stretch. 707 00:34:08,700 --> 00:34:12,613 And exhale, Extended Side Angle, your version. 708 00:34:13,680 --> 00:34:16,450 Inhale to spiral the chest up towards the sky. 709 00:34:16,450 --> 00:34:17,960 Strong legs. 710 00:34:17,960 --> 00:34:21,200 Exhale to dial it back down to your lunge. 711 00:34:21,200 --> 00:34:22,240 Pivot on the back foot. 712 00:34:22,240 --> 00:34:24,120 Feel free to lower the knee here if you need to. 713 00:34:24,120 --> 00:34:25,320 Right hand to the earth. 714 00:34:25,320 --> 00:34:27,150 Inhale, left fingertips to the sky. 715 00:34:27,150 --> 00:34:30,458 Big twist, wring it out. 716 00:34:32,140 --> 00:34:33,470 Good. Wiggle the left fingertips. 717 00:34:33,470 --> 00:34:36,040 Slow and steady, bring it down. 718 00:34:36,040 --> 00:34:38,030 Here we go. We're gonna bend both knees. 719 00:34:38,030 --> 00:34:39,460 We're gonna step the back foot up. 720 00:34:39,460 --> 00:34:42,210 Just halfway. Pyramid Posture. 721 00:34:42,210 --> 00:34:44,680 The feet are not on the same tightrope line. 722 00:34:44,680 --> 00:34:48,430 They're on two parallel lines here, like skis. 723 00:34:48,430 --> 00:34:50,642 Pull the left hip crease back. 724 00:34:52,520 --> 00:34:53,920 Breathe deep. 725 00:34:53,920 --> 00:34:56,640 Maybe hands come to the calf here. 726 00:34:56,640 --> 00:34:59,082 Not gripping hard in the toes. 727 00:35:02,870 --> 00:35:04,310 Inhale in. 728 00:35:04,310 --> 00:35:06,077 Just notice how you're doin'. 729 00:35:07,100 --> 00:35:09,050 And exhale to release. 730 00:35:09,050 --> 00:35:10,370 Kick the right foot back. 731 00:35:10,370 --> 00:35:13,270 Inhale, open the chest. Look forward. 732 00:35:13,270 --> 00:35:14,310 Exhale, last one. 733 00:35:14,310 --> 00:35:16,220 Plant the palms, step it back. 734 00:35:16,220 --> 00:35:19,933 Belly to Cobra or Chaturanga to Upward Facing Dog. 735 00:35:20,990 --> 00:35:23,110 Follow your breath. 736 00:35:23,110 --> 00:35:25,492 Let's meet in Downward Facing Dog. 737 00:35:27,290 --> 00:35:28,123 When you get there, 738 00:35:28,123 --> 00:35:30,300 take the deepest breath you've taken all day. 739 00:35:30,300 --> 00:35:31,847 Inhale in. 740 00:35:33,570 --> 00:35:36,008 And exhale to release. 741 00:35:39,756 --> 00:35:40,600 And let's start fresh. 742 00:35:40,600 --> 00:35:42,091 Inhale in deeply. 743 00:35:44,110 --> 00:35:46,472 And exhale completely. 744 00:35:46,472 --> 00:35:48,420 Bend both knees generously. 745 00:35:48,420 --> 00:35:51,050 Carve a line with your nose to look forward. 746 00:35:51,050 --> 00:35:53,120 And then slowly step, step, 747 00:35:53,120 --> 00:35:56,090 as many times as you need to, up to the front of the mat. 748 00:35:56,090 --> 00:35:59,120 Feet hip width apart. Lots of space, or you might play 749 00:35:59,120 --> 00:36:01,420 with bringing the feet together now this time. 750 00:36:02,640 --> 00:36:05,360 Inhale lifts you halfway, your version. 751 00:36:05,360 --> 00:36:08,180 Find that nice long neck. 752 00:36:08,180 --> 00:36:11,780 And exhale to soften and bring it down. 753 00:36:11,780 --> 00:36:13,090 Bend the knees generously. 754 00:36:13,090 --> 00:36:16,990 Send the hips back, fingertips forward. Chair Pose. 755 00:36:16,990 --> 00:36:19,400 We're just gonna create a little fire. 756 00:36:20,340 --> 00:36:22,750 Burning away that which no longer serves 757 00:36:22,750 --> 00:36:27,360 so that we can start fresh, start anew. 758 00:36:28,770 --> 00:36:30,423 Sink the hips back. 759 00:36:31,760 --> 00:36:33,410 Lots of weight in the heels, 760 00:36:33,410 --> 00:36:36,240 but we're pressing into all four corners of the feet. 761 00:36:36,240 --> 00:36:37,340 Spread the fingertips. 762 00:36:37,340 --> 00:36:39,930 You're holding that big beach ball here. 763 00:36:39,930 --> 00:36:42,410 You're here for three. You get a little lower. 764 00:36:42,410 --> 00:36:44,540 Two, get a little lower. 765 00:36:44,540 --> 00:36:48,110 And one, we rise up nice and slow and with control, 766 00:36:48,110 --> 00:36:51,170 sending that big beach ball all the way up and overhead. 767 00:36:51,170 --> 00:36:54,163 And then exhale, hands back to the heart. 768 00:36:55,851 --> 00:36:57,140 And Mountain Pose. 769 00:36:57,140 --> 00:37:00,090 Close your eyes and just observe the breath. 770 00:37:16,170 --> 00:37:17,596 Alright, lift the chin. 771 00:37:17,596 --> 00:37:20,360 Send your gaze out in front of you. 772 00:37:20,360 --> 00:37:21,790 Without fidgeting or looking, 773 00:37:21,790 --> 00:37:23,850 just release one hand down and then the other, 774 00:37:23,850 --> 00:37:25,970 standing in Mountain Pose. 775 00:37:25,970 --> 00:37:27,681 Take a deep breath in. 776 00:37:29,300 --> 00:37:30,650 And exhale out through the mouth. 777 00:37:30,650 --> 00:37:31,745 Nice cleansing breath. 778 00:37:33,517 --> 00:37:36,584 And one more, just like that. Inhale lots of love in. 779 00:37:39,520 --> 00:37:41,102 And lots of love out. 780 00:37:43,570 --> 00:37:46,530 So we have just two more things to do here in the stance 781 00:37:46,530 --> 00:37:51,530 before I send you off into the rest of your day. 782 00:37:52,300 --> 00:37:53,340 So the first thing is 783 00:37:53,340 --> 00:37:56,113 we're gonna send the fingertips out in front. 784 00:37:57,570 --> 00:38:00,260 And you're gonna cross the right arm over the left. 785 00:38:00,260 --> 00:38:02,210 Right arm over the left. 786 00:38:02,210 --> 00:38:03,590 Then we're gonna bend at the elbows, 787 00:38:03,590 --> 00:38:05,720 and we're gonna come into these Eagle Arms here 788 00:38:05,720 --> 00:38:07,660 by maybe wrapping the arms, 789 00:38:07,660 --> 00:38:09,460 but if they don't wrap, that's okay. 790 00:38:10,420 --> 00:38:13,460 Whatever variation you're in, lift the elbows up. 791 00:38:13,460 --> 00:38:15,760 Find this strong connection in the low body 792 00:38:15,760 --> 00:38:18,230 that we've established the whole practice. 793 00:38:18,230 --> 00:38:21,333 And we'll lift up from here. Eagle Arms. 794 00:38:26,400 --> 00:38:30,480 So like the Eagle, Garuda, 795 00:38:30,480 --> 00:38:33,430 see if you can find a focus now, 796 00:38:33,430 --> 00:38:37,500 either out in front or maybe down gently past your nose 797 00:38:37,500 --> 00:38:39,370 as you inhale in. 798 00:38:39,370 --> 00:38:41,090 Exhale, drop your center. 799 00:38:41,090 --> 00:38:43,803 The knees will bend so you can do just that. 800 00:38:45,070 --> 00:38:46,170 And then nice and easy, 801 00:38:46,170 --> 00:38:48,610 we're gonna shift the weight to the right foot. 802 00:38:48,610 --> 00:38:49,910 Lift the left leg. 803 00:38:49,910 --> 00:38:53,130 Maybe cross it over the right. 804 00:38:53,130 --> 00:38:57,010 You can use your toes on the ground as a little kickstand, 805 00:38:57,010 --> 00:38:58,930 just like we did with the ankle rolls. 806 00:38:58,930 --> 00:39:01,460 You can keep that big toe on the ground, 807 00:39:01,460 --> 00:39:05,570 or you might wrap it around the left calf. 808 00:39:05,570 --> 00:39:06,870 The right calf, excuse me. 809 00:39:08,200 --> 00:39:10,147 Now find your focus here. 810 00:39:10,147 --> 00:39:15,080 And we can just do the arms with strong standing legs. 811 00:39:15,080 --> 00:39:18,800 Refocusing our awareness. 812 00:39:18,800 --> 00:39:20,713 Refocusing our attention. 813 00:39:21,640 --> 00:39:23,230 Building some heat. 814 00:39:26,460 --> 00:39:27,940 Inhale in. 815 00:39:27,940 --> 00:39:32,790 Exhale to slowly release the legs and then release the arms. 816 00:39:32,790 --> 00:39:36,391 Allow the arms to come gently left to right, and just feel. 817 00:39:38,400 --> 00:39:40,102 Observe your breath. 818 00:39:44,150 --> 00:39:45,080 Alright, second side. 819 00:39:45,080 --> 00:39:47,400 Send the fingertips forward. 820 00:39:47,400 --> 00:39:49,763 Right arm underneath the left this time. 821 00:39:50,880 --> 00:39:53,673 Find the arms first. Strong legs. 822 00:39:54,890 --> 00:39:56,436 Strong standing legs, find the arms first. 823 00:39:56,436 --> 00:39:58,810 As you lift the elbows, draw the shoulder blades down. 824 00:39:58,810 --> 00:40:00,260 Keep the chest nice and open. 825 00:40:00,260 --> 00:40:02,060 Skin of the face, soft. 826 00:40:02,060 --> 00:40:03,673 Don't worry about the wrap. If you can't give the wrap, 827 00:40:03,673 --> 00:40:05,943 just work on the shoulders and the chest. 828 00:40:07,130 --> 00:40:08,884 Breathing deep here. 829 00:40:11,450 --> 00:40:15,483 Then find your focus, your Drishti, something to gaze upon. 830 00:40:17,770 --> 00:40:18,680 Inhale in deeply. 831 00:40:18,680 --> 00:40:21,430 Exhale, bend the knees generously. 832 00:40:21,430 --> 00:40:23,510 Center goes down. 833 00:40:23,510 --> 00:40:26,320 And this time we lift the right heel, 834 00:40:26,320 --> 00:40:28,423 maybe cross the right leg over. 835 00:40:29,960 --> 00:40:32,250 Can you use the right toes as a kickstand here? 836 00:40:32,250 --> 00:40:35,350 Or maybe it wraps around, Garudasana. 837 00:40:35,350 --> 00:40:39,150 Lifting the elbows, dropping the shoulders, knees bend. 838 00:40:39,150 --> 00:40:41,003 They really, really bend. 839 00:40:42,210 --> 00:40:44,787 Center is dropped in space. 840 00:40:44,787 --> 00:40:47,838 And you find your focus or your Drishti, 841 00:40:47,838 --> 00:40:50,619 something new to gaze upon. 842 00:40:58,310 --> 00:40:59,810 Listen to the sound of your breath. 843 00:40:59,810 --> 00:41:02,297 Anchor in that song. 844 00:41:06,470 --> 00:41:09,350 And then when you're ready, legs unravel. 845 00:41:09,350 --> 00:41:10,870 We ground through the feet. 846 00:41:10,870 --> 00:41:12,440 Arms release. 847 00:41:12,440 --> 00:41:14,483 And we come to Mountain Pose. 848 00:41:16,010 --> 00:41:17,452 Notice how you feel. 849 00:41:23,690 --> 00:41:25,236 Alright. Take a couple of breaths here. 850 00:41:25,236 --> 00:41:28,018 Loop shoulders one way and then the other. 851 00:41:30,490 --> 00:41:31,930 So the Eagle Pose, 852 00:41:31,930 --> 00:41:36,930 allowing us the opportunity to refocus our attention 853 00:41:38,660 --> 00:41:42,500 but also to refocus and realign our energy, right? 854 00:41:42,500 --> 00:41:47,435 Sometimes we can distract ourselves, 855 00:41:47,435 --> 00:41:48,530 our thoughts, right, 856 00:41:48,530 --> 00:41:52,010 busy thoughts or toxic thoughts, with other things. 857 00:41:52,010 --> 00:41:54,720 But we're not really actually getting to the root, 858 00:41:54,720 --> 00:41:58,460 which is whether or not we have a healthy flow of energy 859 00:41:58,460 --> 00:42:01,930 in the body to help us move forward. 860 00:42:01,930 --> 00:42:04,200 To save ourselves. (chuckles) 861 00:42:04,200 --> 00:42:05,280 Alright. 862 00:42:05,280 --> 00:42:08,540 So just to make sure we're checking with the energy 863 00:42:08,540 --> 00:42:12,119 and to, maybe if you have 864 00:42:12,119 --> 00:42:14,430 been in a serious place, 865 00:42:14,430 --> 00:42:18,030 just to help you kind of move that a little bit. 866 00:42:18,030 --> 00:42:20,030 We're gonna end with one of my favorite moves. 867 00:42:20,030 --> 00:42:21,750 So you're gonna walk the feet 868 00:42:21,750 --> 00:42:23,540 a little bit wider than hip width apart, 869 00:42:23,540 --> 00:42:24,912 soft bend in the knees. 870 00:42:24,912 --> 00:42:26,440 And you're gonna start to sway 871 00:42:26,440 --> 00:42:29,373 with the arms heavy, a little, left to right. 872 00:42:30,310 --> 00:42:31,760 So don't stop the video now. 873 00:42:31,760 --> 00:42:32,880 Why? 874 00:42:32,880 --> 00:42:34,550 Complete it. You got this. 875 00:42:34,550 --> 00:42:36,840 You made a choice. You're here for a reason. 876 00:42:36,840 --> 00:42:37,950 Hardest part is showing up, 877 00:42:37,950 --> 00:42:39,400 and we're almost done with this practice. 878 00:42:39,400 --> 00:42:40,955 So stick with it. 879 00:42:42,535 --> 00:42:45,759 You can take a Shavasana after this video comes to a close 880 00:42:45,759 --> 00:42:49,530 if that's right for you, if time allows. 881 00:42:49,530 --> 00:42:51,210 But we're moving here. 882 00:42:51,210 --> 00:42:53,370 So it's important to keep a soft bend in the knees 883 00:42:53,370 --> 00:42:56,460 and a little malleability in the feet, 884 00:42:56,460 --> 00:42:58,880 which we already warmed up. 885 00:42:58,880 --> 00:43:00,370 I'm gonna start to pick up the pace. 886 00:43:00,370 --> 00:43:02,880 And we're gonna start to add breath. 887 00:43:02,880 --> 00:43:04,630 No, I'm not in the room with you. 888 00:43:04,630 --> 00:43:08,550 So I'm inviting you. I'm cheerleading you. 889 00:43:08,550 --> 00:43:10,550 I'm counting on you to bring the breath. 890 00:43:11,480 --> 00:43:13,110 Whatever that means to you. 891 00:43:13,110 --> 00:43:15,865 Pick up the pace, and align with your breath. 892 00:43:20,500 --> 00:43:23,070 Maybe it's inhale to one side, exhale to the other. 893 00:43:23,070 --> 00:43:27,360 Maybe it's just nice, full, deep breaths. 894 00:43:27,360 --> 00:43:30,338 We call this move Knocking on Heaven's Door. 895 00:43:32,890 --> 00:43:34,330 Get a little booty slab. 896 00:43:34,330 --> 00:43:36,110 We're creating a healthy flow of energy 897 00:43:36,110 --> 00:43:38,290 that runs up and down the spine, 898 00:43:38,290 --> 00:43:41,581 letting go of that which no longer serves. 899 00:43:43,320 --> 00:43:47,523 Sprinkling a little love, a little care. 900 00:43:48,690 --> 00:43:50,570 A lot of trust. 901 00:43:50,570 --> 00:43:52,750 Trust in the unknown. 902 00:43:52,750 --> 00:43:54,830 Trust that things will work out. 903 00:43:54,830 --> 00:43:57,390 Trust that if you get your energy right or work to, 904 00:43:57,390 --> 00:44:00,823 then you can contribute in a meaningful way. 905 00:44:02,040 --> 00:44:03,020 Keep this going. 906 00:44:03,020 --> 00:44:05,890 I'm gonna stop talking for a good 10 count 907 00:44:05,890 --> 00:44:08,090 and allow you to rock and roll here. 908 00:44:08,090 --> 00:44:09,364 Stick with it. 909 00:44:17,802 --> 00:44:19,500 And then start to slow it down. 910 00:44:19,500 --> 00:44:20,513 Nice and easy. 911 00:44:21,520 --> 00:44:22,363 Nice and easy. 912 00:44:22,363 --> 00:44:24,890 If you felt silly, trust me, you're not the only one. 913 00:44:26,020 --> 00:44:28,330 And slowly, slowly, slowly 914 00:44:28,330 --> 00:44:30,820 come to a place of exquisite stillness. 915 00:44:30,820 --> 00:44:32,171 See if you can. 916 00:44:32,171 --> 00:44:35,300 And just notice how you feel. 917 00:44:35,300 --> 00:44:37,160 No need even compare it to the beginning of class. 918 00:44:37,160 --> 00:44:40,454 We're here now in this present moment. 919 00:44:45,970 --> 00:44:46,803 If it's helpful, 920 00:44:46,803 --> 00:44:49,223 maybe you tap into a little inner smile here. 921 00:44:53,820 --> 00:44:58,370 If it's helpful, maybe you use each exhale 922 00:44:58,370 --> 00:45:00,973 as an opportunity to relax your shoulders. 923 00:45:01,990 --> 00:45:04,478 Releasing any tension in the neck. 924 00:45:07,820 --> 00:45:10,360 Then nice and slow, like you love yourself, 925 00:45:10,360 --> 00:45:11,780 almost as a sensual move, 926 00:45:11,780 --> 00:45:15,770 bring the palms together at your heart space 927 00:45:15,770 --> 00:45:17,190 and walk the feet underneath you. 928 00:45:17,190 --> 00:45:20,270 It could be hip width apart or together, really together. 929 00:45:20,270 --> 00:45:22,122 Just nice and underneath you. 930 00:45:24,444 --> 00:45:26,100 And you can close your eyes here 931 00:45:26,100 --> 00:45:28,190 and just set a little intention for yourself. 932 00:45:28,190 --> 00:45:30,987 You can finish the sentence "I choose." 933 00:45:32,610 --> 00:45:33,443 I choose. 934 00:45:33,443 --> 00:45:35,493 Moving forward, I choose... 935 00:45:42,530 --> 00:45:45,863 Moving forward, I choose... 936 00:45:50,120 --> 00:45:51,320 And take a deep breath in. 937 00:45:51,320 --> 00:45:52,880 Consider it all already done. 938 00:45:52,880 --> 00:45:54,883 Imagine it already so. 939 00:45:56,010 --> 00:45:58,010 And as you exhale, bow your head 940 00:45:58,010 --> 00:46:00,313 to your heart, to your hands. 941 00:46:02,260 --> 00:46:04,363 And we'll whisper, 942 00:46:04,363 --> 00:46:05,770 Namaste. 943 00:46:05,770 --> 00:46:07,515 Thanks, everyone. 944 00:46:09,066 --> 00:46:13,196 (upbeat music)