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00:00:02,940 --> 00:00:08,240
We'll take one more moment here
to just rest in the beginning.

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00:00:10,840 --> 00:00:13,007
Whatever that means to you.

3
00:00:16,740 --> 00:00:19,774
Relaxing the shoulders and
feeling the support of the

4
00:00:19,774 --> 00:00:22,207
earth, the support
of your yoga mat

5
00:00:26,840 --> 00:00:31,074
as it rises up to
meet your back body.

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00:00:38,074 --> 00:00:41,074
Inhale in deeply,
lots of love in.

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00:00:43,107 --> 00:00:46,640
And exhale lots of love out.

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00:00:50,774 --> 00:00:51,907
Beautiful.

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00:00:51,907 --> 00:00:55,440
Then nice and easy we're just
gonna take our hands and rest

10
00:00:55,440 --> 00:01:00,174
them gently at our sides and you
get to decide here right away

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00:01:00,174 --> 00:01:04,140
what feels better, palms
face down or palms face up.

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00:01:05,507 --> 00:01:09,407
So right away we're connecting
and really honoring the practice

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00:01:09,407 --> 00:01:12,340
of listening as we tune in.

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

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00:01:15,040 --> 00:01:17,207
maybe feel more grounded?
(chuckles)

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00:01:17,207 --> 00:01:18,440
Maybe that's what I should do.

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00:01:18,440 --> 00:01:20,740
Or are we ready to receive?

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00:01:20,740 --> 00:01:23,374
Opening the palms up
towards the heavens.

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

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feeling both.

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Counterbalancing the left
and the right side of the body,

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00:01:32,407 --> 00:01:34,374
the left and the
right side of the brain.

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And once you make a choice,

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which is sometimes
the hardest part,

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I'll invite you
to rock your head gently.

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So you'll get
a little massage

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00:01:45,174 --> 00:01:46,607
on the back of
the head, the atlas.

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

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00:01:49,874 --> 00:01:54,040
so your right ear is
towards the ground.

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00:01:54,040 --> 00:01:57,140
And then nice and easy, whether
your palms face down or palms

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

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00:02:00,874 --> 00:02:06,074
draw a line with your nose
down further towards the earth.

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Inhale in here.

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00:02:10,474 --> 00:02:12,474
Exhale.

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00:02:12,474 --> 00:02:15,074
And slowly release
and come back to center.

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Now take it to the other side.

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00:02:17,040 --> 00:02:18,974
Left ear towards the ground.

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00:02:22,274 --> 00:02:25,007
Relaxing the shoulders and
when you're ready start to

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00:02:25,007 --> 00:02:26,874
lift the right hand up.

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00:02:29,140 --> 00:02:33,140
We're going for an awareness
in the right side of the neck,

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00:02:33,140 --> 00:02:34,307
the shoulder.

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00:02:34,307 --> 00:02:35,874
Take a deep breath in here.

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Big breath in.

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00:02:38,940 --> 00:02:40,407
Long breath out.

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00:02:41,740 --> 00:02:43,107
Excellent, then
come back to center.

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00:02:43,107 --> 00:02:44,640
We're gonna repeat.

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00:02:44,640 --> 00:02:47,807
Right ear over
towards the right shoulder.

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And now with the breath,

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00:02:49,907 --> 00:02:51,940
inhaling,
lifting the left arm.

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00:02:51,940 --> 00:02:54,340
Reaching it up and out.

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00:02:54,340 --> 00:02:56,007
And exhaling to bring it down.

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00:02:56,007 --> 00:02:58,140
Come back through center.

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00:02:58,140 --> 00:03:01,740
Left ear towards
the left shoulder.

54
00:03:03,607 --> 00:03:06,340
Inhale to lift
the right hand high.

55
00:03:08,207 --> 00:03:11,274
And exhale to
slowly release it down.

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00:03:12,574 --> 00:03:15,807
Excellent, bring the head
back to center, nice and easy.

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00:03:15,807 --> 00:03:19,440
We're just gonna take a
second here to point the toes

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00:03:19,440 --> 00:03:21,774
and then flex the foot.

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00:03:26,707 --> 00:03:29,940
Excellent and now reaching the
fingertips up towards the sky.

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00:03:29,940 --> 00:03:33,474
An opportunity here to
take some wrist circles.

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00:03:33,474 --> 00:03:35,507
Open and close the palms.

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00:03:35,507 --> 00:03:37,740
Spread the fingertips wide.

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00:03:37,740 --> 00:03:40,207
You can even interlace the
fingertips here if you like.

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00:03:41,707 --> 00:03:45,207
Continue to gently
deepen your breath.

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00:03:47,007 --> 00:03:50,074
And then when you're ready,
inhale, send the fingertips up.

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00:03:50,074 --> 00:03:52,774
Exhale, cross the right
arm over the left and

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00:03:52,774 --> 00:03:54,607
give yourself a hug here.

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00:03:55,874 --> 00:03:58,307
Close your eyes again.

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Inhale, feel the expansion.

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00:04:03,374 --> 00:04:06,940
And exhale, a softening.

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00:04:06,940 --> 00:04:08,974
Your arms should
literally move here.

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Inhale to expand.

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00:04:11,107 --> 00:04:14,907
Really breathing into all
four sides of the torso.

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And exhaling to soften.

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00:04:19,207 --> 00:04:20,074
Great, release.

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00:04:20,074 --> 00:04:24,607
Once again, a little movement
in the hands with the wrists.

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Spreading the fingers.

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00:04:30,140 --> 00:04:32,040
And then inhale,
reach for the sky.

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00:04:32,040 --> 00:04:35,340
Really feel your shoulder blades
come off the earth this time.

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00:04:35,340 --> 00:04:38,907
And then exhale,
left arm over the right.

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00:04:38,907 --> 00:04:40,874
Give yourself a big hug here.

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00:04:43,074 --> 00:04:46,507
So you can really get
your fingertips down there.

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00:04:46,507 --> 00:04:47,307
(laughs)

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00:04:47,307 --> 00:04:50,107
Hey-o.
First "hey-o" of the livestream.

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And take a second here,
this is important,

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00:04:54,840 --> 00:04:57,007
to close your eyes
or soften your gaze and

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00:04:57,007 --> 00:04:59,040
really feel your own embrace.

88
00:05:02,940 --> 00:05:04,840
Inhaling.

89
00:05:06,407 --> 00:05:09,240
Feeling that rise of the breath.

90
00:05:11,240 --> 00:05:15,274
And exhaling, noticing
the fall with the breath.

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00:05:15,274 --> 00:05:17,407
One more time, big inhale here.

92
00:05:20,207 --> 00:05:21,674
And exhale.

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00:05:24,274 --> 00:05:25,307
Lovely.

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00:05:25,307 --> 00:05:28,407
Go ahead and send the fingertips
back up towards the sky.

95
00:05:28,407 --> 00:05:30,807
This time we're gonna take
the thumbs all the way back.

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00:05:30,807 --> 00:05:34,140
Send the fingertips all
the way up and overhead.

97
00:05:34,140 --> 00:05:35,807
Now bring your legs into it.

98
00:05:35,807 --> 00:05:36,907
Let's start to connect.

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00:05:36,907 --> 00:05:39,940
We're gonna press
the heels forward,

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00:05:39,940 --> 00:05:42,274
lift the toes up
towards the sky.

101
00:05:42,274 --> 00:05:45,374
Bring your heels in line with
your knees and your thigh bones

102
00:05:45,374 --> 00:05:48,774
and your hips as if you
were standing in Mountain Pose.

103
00:05:48,774 --> 00:05:51,707
So really engage with the quads.

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00:05:52,740 --> 00:05:54,574
Now check it out, here we are.

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00:05:54,574 --> 00:05:56,040
We're gonna take a
nice big stretch.

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00:05:56,040 --> 00:05:57,840
If you need to yawn or laugh

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00:05:57,840 --> 00:06:00,640
or open and close the jaw,
please do.

108
00:06:01,474 --> 00:06:06,507
And then take a second here to
just notice a small movement in

109
00:06:06,507 --> 00:06:09,574
the pelvis and how that
connects you to your abs.

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00:06:10,940 --> 00:06:13,874
Just play and if you're like,
"I don't know," it's okay.

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00:06:17,240 --> 00:06:21,040
The practice that we
show up for is one of

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self-inquiry and self-study.

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00:06:25,274 --> 00:06:28,607
So if you're worried about
doing things right or wrong,

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try to soften that worry

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and just pay
attention to creating

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00:06:36,240 --> 00:06:41,174
an experience, to bringing a
curiosity to this experience.

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00:06:41,907 --> 00:06:44,240
Okay, you can
keep the feet active

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00:06:44,240 --> 00:06:47,140
but you can let go
of the pelvis tilt.

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00:06:47,140 --> 00:06:48,874
Hopefully you found
a little connection to

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00:06:48,874 --> 00:06:50,440
your abdominal wall there.

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00:06:50,440 --> 00:06:53,707
And on your next inhale,
we're gonna open the palms wide,

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00:06:53,707 --> 00:06:56,174
peek at me if you need to, as
if you were holding a big beach

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00:06:56,174 --> 00:06:57,840
ball up and overhead.

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00:06:59,440 --> 00:07:01,707
Good, breathe in.

125
00:07:01,707 --> 00:07:04,574
Breathe out, bring the palms to
kiss together up and overhead.

126
00:07:05,807 --> 00:07:07,440
Again, inhale.

127
00:07:07,440 --> 00:07:09,840
Spread the fingertips.
Feel expansion.

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00:07:11,074 --> 00:07:13,974
And then exhale,
palms come together in prayer

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00:07:13,974 --> 00:07:15,440
up and over the head.

130
00:07:15,440 --> 00:07:17,240
One more time, big inhale.

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00:07:17,240 --> 00:07:18,674
Expand.

132
00:07:20,507 --> 00:07:22,807
Exhale, palms come together.

133
00:07:24,474 --> 00:07:27,040
Good, now inhale, expand
and this time stay there.

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00:07:27,040 --> 00:07:29,640
Again, you can imagine
holding a big physio ball or

135
00:07:29,640 --> 00:07:30,974
big beach ball over your head.

136
00:07:30,974 --> 00:07:32,274
And you're just
gonna right heel.

137
00:07:32,274 --> 00:07:34,707
Just the right heel,
lift the right toes.

138
00:07:34,707 --> 00:07:38,274
And see if you can feel
your lower abdominals turn on.

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00:07:38,274 --> 00:07:40,274
Maybe your hip flexor's a little

140
00:07:42,174 --> 00:07:43,874
cranky there so breathe deep.

141
00:07:43,874 --> 00:07:46,074
Press into your heel.

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00:07:46,074 --> 00:07:48,607
Good, and then slowly lower.

143
00:07:48,607 --> 00:07:50,940
Stay where you are in the
upper body and here we go.

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00:07:50,940 --> 00:07:54,174
Maybe hugging the low ribs in
for a little more core support.

145
00:07:54,174 --> 00:07:56,640
We're gonna lift
the left heel up,

146
00:07:56,640 --> 00:07:59,040
left toes up towards the sky.

147
00:07:59,040 --> 00:08:01,007
Breathing deep here.

148
00:08:03,474 --> 00:08:06,407
Good and then slowly
lowering that heel.

149
00:08:06,407 --> 00:08:08,107
Inhale, reach, reach, reach.

150
00:08:08,107 --> 00:08:10,207
Point the toes now,
spread the fingertips.

151
00:08:10,207 --> 00:08:12,040
Full body stretch.

152
00:08:12,040 --> 00:08:15,607
And exhale to
slowly bring it all in.

153
00:08:15,607 --> 00:08:18,474
Hug the knees slowly
up towards the chest.

154
00:08:18,474 --> 00:08:20,107
Wrap your arms around the shins.

155
00:08:20,107 --> 00:08:23,740
Tuck your chin so the back of
your neck doesn't get locked.

156
00:08:24,640 --> 00:08:26,540
And we're gonna give
ourself another hug here,

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00:08:26,540 --> 00:08:27,974
a little love for the low back.

158
00:08:27,974 --> 00:08:29,940
So scoop your tailbone up.

159
00:08:29,940 --> 00:08:33,107
Feel your low back become
flush with the yoga mat

160
00:08:33,107 --> 00:08:34,740
and find what feels good here.

161
00:08:34,740 --> 00:08:37,040
You can rock a
little side to side.

162
00:08:37,040 --> 00:08:40,907
You can take the palms to the
kneecaps to draw circles one way

163
00:08:40,907 --> 00:08:42,374
and then the other.

164
00:08:42,374 --> 00:08:47,074
If you feel like your shoulders
have kind of crept up towards

165
00:08:47,074 --> 00:08:49,474
thine earlobes, (chuckles)

166
00:08:50,974 --> 00:08:54,840
walk it down, walk your shoulder
blades down, create space.

167
00:08:57,740 --> 00:09:00,740
Maybe another moment here
to rotate the ankles or

168
00:09:00,740 --> 00:09:03,140
point and flex the feet.

169
00:09:05,907 --> 00:09:08,607
Alright, and then we're
gonna send the left leg out

170
00:09:08,607 --> 00:09:10,474
and keep the right knee in.

171
00:09:10,474 --> 00:09:13,307
So your choice, you can keep the
left heel on the ground or

172
00:09:13,307 --> 00:09:16,807
if you want a
little more core fire,

173
00:09:16,807 --> 00:09:19,140
if we want to start to
heat it up right away,

174
00:09:19,140 --> 00:09:20,940
we're gonna lift that leg.

175
00:09:20,940 --> 00:09:22,807
So lift the left heel
or keep it on the ground.

176
00:09:22,807 --> 00:09:24,040
Your choice.

177
00:09:24,040 --> 00:09:25,774
Nice and easy, inhale in.

178
00:09:25,774 --> 00:09:29,574
Exhale, peel your nose
up towards your knee.

179
00:09:29,574 --> 00:09:31,174
Wait, stay here.

180
00:09:31,174 --> 00:09:34,474
Again, left heel on
the ground or lifting

181
00:09:34,474 --> 00:09:35,640
and we're gonna switch.

182
00:09:35,640 --> 00:09:37,274
Left knee is gonna come in.

183
00:09:37,274 --> 00:09:38,374
Right heel goes out.

184
00:09:38,374 --> 00:09:41,240
Again, right heel on
the earth or lifted.

185
00:09:42,407 --> 00:09:43,774
And then switch.

186
00:09:45,540 --> 00:09:47,674
Keep breathing, and switch.

187
00:09:50,007 --> 00:09:54,207
And now, final one on your own.

188
00:09:54,207 --> 00:09:55,774
Moving with the breath.

189
00:09:55,774 --> 00:09:58,707
Alternating,
connecting with your center.

190
00:09:58,707 --> 00:10:00,474
Upper torso is relaxed.

191
00:10:00,474 --> 00:10:03,740
Keeping the skin
of the face soft.

192
00:10:03,740 --> 00:10:05,607
Benji just can not be bothered.

193
00:10:06,874 --> 00:10:10,140
Just another beautiful day
in the neighborhood for Benji.

194
00:10:13,240 --> 00:10:14,540
Alright, even it out.

195
00:10:15,807 --> 00:10:16,740
One more on each side,

196
00:10:16,740 --> 00:10:18,507
hopefully you're
feeling this in your belly.

197
00:10:20,040 --> 00:10:22,007
Sweet and then from here,
check it out,

198
00:10:22,007 --> 00:10:24,340
we're gonna bring the head,
neck and shoulders back down.

199
00:10:24,340 --> 00:10:27,007
We're gonna bring the hands
to the backs of the thighs.

200
00:10:27,007 --> 00:10:28,874
You can cross the
ankles if you like.

201
00:10:28,874 --> 00:10:31,474
We're gonna start
to rock and roll

202
00:10:31,474 --> 00:10:34,007
up and down the
length of the spine.

203
00:10:36,907 --> 00:10:41,040
You can rock once or twice

204
00:10:41,974 --> 00:10:44,340
or three times. (chuckles)

205
00:10:45,740 --> 00:10:46,840
Trying not to sing already.

206
00:10:46,840 --> 00:10:50,240
And eventually we'll come up to

207
00:10:51,274 --> 00:10:52,740
 a nice comfortable seat.

208
00:10:54,807 --> 00:10:56,607
So get as
comfortable as you can.

209
00:10:56,607 --> 00:11:02,340
It might still require
you to have, oh, Benji.

210
00:11:21,874 --> 00:11:23,140
Tell everyone.

211
00:11:23,140 --> 00:11:25,740
So come into your
comfortable seat.

212
00:11:25,740 --> 00:11:28,507
We don't do a lot of edits
with Yoga With Adriene videos.

213
00:11:30,174 --> 00:11:32,940
But the number one thing,

214
00:11:37,940 --> 00:11:39,507
hold on, hold that thought.

215
00:11:43,007 --> 00:11:44,740
Okay, so I'm just
gonna tell you this since

216
00:11:44,740 --> 00:11:47,407
we're in a nice
place to tell you.

217
00:11:47,407 --> 00:11:49,707
So the number one thing that
we stop for normally in a

218
00:11:49,707 --> 00:11:51,107
Yoga With Adriene video,

219
00:11:51,107 --> 00:11:53,374
this just became a
behind the scenes video.

220
00:11:55,774 --> 00:11:59,274
We don't do a lot of
editing for the videos actually.

221
00:11:59,274 --> 00:12:02,440
I've been doing this a long time
and I kind of prepare in a way

222
00:12:02,440 --> 00:12:05,274
where I can really be
in the moment so its

223
00:12:05,274 --> 00:12:08,107
really is us practicing together.

224
00:12:10,140 --> 00:12:12,374
But the number on
thing that we stop for,

225
00:12:12,374 --> 00:12:15,974
which would lead to the
number one reason for editing is

226
00:12:15,974 --> 00:12:16,974
audio!

227
00:12:18,474 --> 00:12:20,740
So it's kind of on par.

228
00:12:20,740 --> 00:12:21,807
Okay.

229
00:12:21,807 --> 00:12:23,407
So I'm just gonna let this

230
00:12:24,340 --> 00:12:27,440
wire be a little
loose and you guys

231
00:12:27,440 --> 00:12:30,107
let me know if that's
a mistake or I need to

232
00:12:30,107 --> 00:12:31,207
make any more adjustments.

233
00:12:33,407 --> 00:12:34,974
So let's come to Sukhasana here.

234
00:12:34,974 --> 00:12:36,640
You're probably already there.

235
00:12:40,074 --> 00:12:42,040
I swear, I swear.

236
00:12:42,840 --> 00:12:45,007
I swear!

237
00:12:45,007 --> 00:12:48,507
If you're still here with me,
I love you and

238
00:12:50,440 --> 00:12:51,540
let's keep going.

239
00:12:53,440 --> 00:12:55,274
Head over heart,
heart over pelvis.

240
00:12:59,840 --> 00:13:01,407
Take a second here

241
00:13:02,307 --> 00:13:04,240
to close your
eyes and once again,

242
00:13:04,240 --> 00:13:05,507
deepen your breath.

243
00:13:13,574 --> 00:13:15,507
Tuck your chin slightly.

244
00:13:17,607 --> 00:13:20,740
Then we're gonna turn the
palms face up here in Sukhasana.

245
00:13:24,474 --> 00:13:27,274
May we receive the
gifts of this practice

246
00:13:30,107 --> 00:13:33,207
and of our commitment
to showing up

247
00:13:33,207 --> 00:13:35,674
and being here together,

248
00:13:37,174 --> 00:13:39,074
no matter the circumstances.

249
00:13:40,040 --> 00:13:42,707
May we always be open
to receiving those gifts.

250
00:13:44,474 --> 00:13:47,440
Again, that's what I love
about this community is you can

251
00:13:47,440 --> 00:13:49,574
always log on and
practice with someone.

252
00:13:49,574 --> 00:13:50,840
You're never alone.

253
00:13:55,607 --> 00:13:57,940
So the plan, again, was always
to do this but I think it's

254
00:13:57,940 --> 00:14:02,040
going to be
particularly beneficial now.

255
00:14:04,207 --> 00:14:07,407
So we're just gonna
do a little pranayama

256
00:14:08,474 --> 00:14:12,107
practice to slow down

257
00:14:12,107 --> 00:14:14,340
the breath and really
to slow everything down.

258
00:14:14,340 --> 00:14:16,507
So you're gonna inhale for four.

259
00:14:18,407 --> 00:14:22,307
At the top, you'll
pause for a two count,

260
00:14:22,307 --> 00:14:24,907
and then we will
exhale together for six.

261
00:14:27,474 --> 00:14:28,907
Close your eyes.

262
00:14:28,907 --> 00:14:31,874
Please use the sound of my
voice to allow it to guide you.

263
00:14:31,874 --> 00:14:34,674
And thank you for
letting me guide you today.

264
00:14:34,674 --> 00:14:38,007
You can also just gaze softly
down past your nose if you don't

265
00:14:38,007 --> 00:14:41,140
feel comfortable
closing your eyes completely.

266
00:14:41,140 --> 00:14:42,607
Find of soft tuck of the chin.

267
00:14:42,607 --> 00:14:44,707
A little reverent bow,
head to heart,

268
00:14:44,707 --> 00:14:47,807
as you feel the back
of the neck lengthen.

269
00:14:47,807 --> 00:14:50,407
Again, palms are face
up for this pranayama.

270
00:14:51,907 --> 00:14:52,840
Opening.

271
00:14:55,974 --> 00:14:58,840
Open mind,
open heart ready to receive.

272
00:15:03,274 --> 00:15:06,140
Here we go, inhaling for four.

273
00:15:06,140 --> 00:15:09,707
Inhale for four, three,

274
00:15:09,707 --> 00:15:11,907
two, one.

275
00:15:11,907 --> 00:15:17,007
Pausing at the top for two, one.

276
00:15:17,007 --> 00:15:19,774
And exhaling for six,

277
00:15:19,774 --> 00:15:22,440
five, four,

278
00:15:22,440 --> 00:15:26,074
three, two, one.

279
00:15:26,074 --> 00:15:28,774
Inhale for four.

280
00:15:28,774 --> 00:15:32,507
Three, two, one.

281
00:15:32,507 --> 00:15:33,974
Pause at the top.

282
00:15:35,807 --> 00:15:41,207
And exhale
for six, five, four,

283
00:15:41,207 --> 00:15:44,207
three, two, one.

284
00:15:44,207 --> 00:15:45,440
Breathing into the belly.

285
00:15:45,440 --> 00:15:47,940
Inhale for four,

286
00:15:47,940 --> 00:15:51,640
three, two, one.

287
00:15:51,640 --> 00:15:52,640
Pause.

288
00:15:54,074 --> 00:15:59,374
And exhale
for six, five, four,

289
00:15:59,374 --> 00:16:03,240
three, two, one.

290
00:16:03,240 --> 00:16:05,707
Inhale for four,

291
00:16:05,707 --> 00:16:09,107
three, two, one.

292
00:16:10,174 --> 00:16:14,240
Exhale for six, five,

293
00:16:14,240 --> 00:16:17,207
four, three,

294
00:16:17,207 --> 00:16:19,640
two, one.

295
00:16:19,640 --> 00:16:23,807
Inhale for four, three,

296
00:16:23,807 --> 00:16:25,774
two, one.

297
00:16:27,540 --> 00:16:31,440
Exhale for six, five,

298
00:16:31,440 --> 00:16:35,707
four, three, two, one.

299
00:16:35,707 --> 00:16:36,574
Last one.

300
00:16:36,574 --> 00:16:39,007
Inhale for four,

301
00:16:39,007 --> 00:16:43,774
three, two, one.

302
00:16:43,774 --> 00:16:46,440
And exhale for six,

303
00:16:46,440 --> 00:16:49,507
five, four,

304
00:16:49,507 --> 00:16:52,740
three, two, one.

305
00:16:52,740 --> 00:16:55,674
Slowly draw the palms together,
Anjuli Mudra at the heart.

306
00:16:55,674 --> 00:16:58,607
Bow your head to your hands,
to your heart.

307
00:16:59,907 --> 00:17:03,374
I dedicate this
practice to all of you.

308
00:17:04,607 --> 00:17:08,407
And this morning I did a
practice in which I dedicated

309
00:17:08,407 --> 00:17:13,574
it to the children of St. Jude
Children's Research Hospital.

310
00:17:16,140 --> 00:17:19,340
Take this opportunity
now to listen to

311
00:17:19,340 --> 00:17:20,674
the sound of your breath.

312
00:17:20,674 --> 00:17:22,507
Inhale lots of love in.

313
00:17:23,940 --> 00:17:26,674
Exhale lots of love
out and if you like,

314
00:17:27,807 --> 00:17:30,607
I invite you to set an intention

315
00:17:32,674 --> 00:17:35,307
and dedicate this practice to

316
00:17:35,307 --> 00:17:37,107
someone or something.

317
00:17:57,407 --> 00:17:59,474
Inhale lots of love in.

318
00:18:00,874 --> 00:18:04,940
Exhale lots of love out
to slowly open the eyes,

319
00:18:04,940 --> 00:18:06,874
lift the chin,
release the hands.

320
00:18:06,874 --> 00:18:09,674
We're gonna come
forward on to all fours.

321
00:18:09,674 --> 00:18:11,640
Take your time,
move nice and slow.

322
00:18:11,640 --> 00:18:12,807
Slow it down.

323
00:18:14,040 --> 00:18:17,774
So you can take your intention
and your dedication with you.

324
00:18:17,774 --> 00:18:20,207
(floor creaks)
What's up creaky old floor?

325
00:18:20,207 --> 00:18:21,940
Well, thank God you're here.

326
00:18:21,940 --> 00:18:23,140
Okay.

327
00:18:23,140 --> 00:18:24,474
Wrists underneath the shoulders.

328
00:18:24,474 --> 00:18:26,874
Spread the fingertips wide.
Knees underneath the hips.

329
00:18:28,540 --> 00:18:32,207
Okay, nice and slow, inhale,
drop the belly into Cow Pose.

330
00:18:32,207 --> 00:18:35,207
As you do this, feel this
connection in your shoulders as

331
00:18:35,207 --> 00:18:39,307
you rotate the upper arm bones
externally so that your elbow

332
00:18:39,307 --> 00:18:41,674
creases are shining
towards the front.

333
00:18:41,674 --> 00:18:43,607
If you feel super
crunchy in your low back,

334
00:18:43,607 --> 00:18:45,840
just walk your
knees back just a bit.

335
00:18:45,840 --> 00:18:48,940
And pause here in Cow Pose
as you find your breath

336
00:18:48,940 --> 00:18:53,374
and notice where you
can detect sensation

337
00:18:54,674 --> 00:18:57,107
and then notice where
there's nothing happening.

338
00:18:57,107 --> 00:18:58,574
Maybe in the tops of the feet.

339
00:18:58,574 --> 00:19:01,140
Maybe you can claw
through the fingertips.

340
00:19:03,407 --> 00:19:04,807
Sweet, now let's flip it.

341
00:19:04,807 --> 00:19:06,107
So we inhale in here.

342
00:19:06,107 --> 00:19:07,674
Expansion.

343
00:19:07,674 --> 00:19:10,674
Exhale, contraction, Cat Pose.

344
00:19:10,674 --> 00:19:12,874
When you get there, pause.

345
00:19:12,874 --> 00:19:15,707
Continue to
breathe and same thing.

346
00:19:15,707 --> 00:19:19,174
Take a second to notice
where you feel sensation.

347
00:19:21,674 --> 00:19:23,907
And then take a second
to notice where

348
00:19:23,907 --> 00:19:25,807
there's not a lot happening.

349
00:19:25,807 --> 00:19:27,907
Where there is a
lack of sensation.

350
00:19:28,840 --> 00:19:32,074
And can we continue to
bring our awareness to both.

351
00:19:33,874 --> 00:19:37,907
Bringing our awareness to the
sensation and to the lack of

352
00:19:37,907 --> 00:19:42,040
sensation is what helps
us create an experience.

353
00:19:43,040 --> 00:19:45,140
The present experience.

354
00:19:45,140 --> 00:19:46,640
Okay, here we go,
finding a little float.

355
00:19:46,640 --> 00:19:48,574
Inhale, drop the belly.

356
00:19:50,574 --> 00:19:53,174
Exhale, rounding
through, chin to chest.

357
00:19:55,474 --> 00:19:57,240
Inhale, drop the belly.

358
00:19:59,540 --> 00:20:01,507
And exhale, rounding through.

359
00:20:03,007 --> 00:20:05,340
One more,
inhale, drop the belly.

360
00:20:07,174 --> 00:20:08,874
Exhale, rounding through.

361
00:20:10,074 --> 00:20:12,607
Excellent, inhale, come
back to Tabletop Position.

362
00:20:12,607 --> 00:20:13,874
Nice and easy.

363
00:20:13,874 --> 00:20:16,740
We're gonna drop the
elbows where the hands were.

364
00:20:16,740 --> 00:20:19,640
Keep the palms pressing
firmly into the earth.

365
00:20:19,640 --> 00:20:22,740
And if you can, try to
keep your forearms parallel

366
00:20:22,740 --> 00:20:24,874
like two railroad tracks.

367
00:20:24,874 --> 00:20:28,107
Cool, now walk the knees
back, keep them in line as well.

368
00:20:28,107 --> 00:20:30,674
We're gonna send the
tailbone up towards the sky.

369
00:20:30,674 --> 00:20:34,107
As we start to open up through
the chest and the heart space in

370
00:20:34,107 --> 00:20:37,674
Anahatasan, Heart to
Earth Pose or Puppy Posture.

371
00:20:38,374 --> 00:20:40,807
So the forehead starts
to melt to the ground.

372
00:20:40,807 --> 00:20:45,340
We keep nice, firm connection
through the fingertips

373
00:20:46,407 --> 00:20:49,607
and we start to breathe deep.

374
00:20:49,607 --> 00:20:54,240
Feeling that expansion in
the rib cage as you breathe in.

375
00:20:56,207 --> 00:20:58,274
And soften as you breathe out.

376
00:20:59,607 --> 00:21:01,840
Should feel nice
for your back body.

377
00:21:01,840 --> 00:21:05,274
Keep a nice awareness in
the tops of the feet here.

378
00:21:05,274 --> 00:21:09,240
Right? Trying to think of
the body as one moving part.

379
00:21:11,474 --> 00:21:15,907
A uniting philosophy here so
not a bunch of disjointed parts

380
00:21:15,907 --> 00:21:17,807
but one moving part.

381
00:21:19,007 --> 00:21:21,340
One moving part.

382
00:21:21,340 --> 00:21:22,540
One moving part.

383
00:21:22,540 --> 00:21:24,274
I was trying to
sound Irish, okay.

384
00:21:25,807 --> 00:21:27,540
Imagine now you're
a little kitty cat and

385
00:21:27,540 --> 00:21:30,740
so you're gonna start
moving from your nose here.

386
00:21:30,740 --> 00:21:33,474
You're gonna imagine pushing a
little ball of yarn forward so

387
00:21:33,474 --> 00:21:35,107
that's where it initiates.

388
00:21:35,107 --> 00:21:36,407
Then my center gets involved.

389
00:21:36,407 --> 00:21:40,040
I start to hug my navel in
and up as I slide all the way

390
00:21:40,040 --> 00:21:42,807
through to the belly.

391
00:21:42,807 --> 00:21:44,774
You can walk the toes back.

392
00:21:44,774 --> 00:21:46,340
Elbows underneath the shoulders.

393
00:21:46,340 --> 00:21:47,707
Press into the tops of the feet.

394
00:21:47,707 --> 00:21:51,107
Press into your pubic bone here
so really find your foundation

395
00:21:51,107 --> 00:21:53,074
here in Sphinx Pose.

396
00:21:54,440 --> 00:21:57,440
Now dig into the elbows, draw
your shoulder blades together as

397
00:21:57,440 --> 00:21:59,107
if you were trying
to pinch a pencil

398
00:21:59,107 --> 00:22:00,907
between your
two shoulder blades.

399
00:22:00,907 --> 00:22:04,740
No need to crunch the neck
here now or ever (chuckles)

400
00:22:04,740 --> 00:22:07,607
so keep it nice and
long by tucking the chin.

401
00:22:08,840 --> 00:22:10,274
Good, inhale in.

402
00:22:10,274 --> 00:22:12,340
Feel the rib cage expand.

403
00:22:13,274 --> 00:22:16,107
Exhale, draw your chin
to your chest just like

404
00:22:16,107 --> 00:22:17,674
you do in Cat Pose.

405
00:22:19,407 --> 00:22:21,907
Great, inhale, carve
a line with the nose.

406
00:22:21,907 --> 00:22:23,140
Look forward.

407
00:22:23,140 --> 00:22:25,507
Careful not to crunch
the back of the neck.

408
00:22:25,507 --> 00:22:27,207
And exhale, repeat.

409
00:22:27,207 --> 00:22:28,407
Hugging the low ribs in.

410
00:22:28,407 --> 00:22:31,707
So we're playing with this
expansion and contraction,

411
00:22:31,707 --> 00:22:34,307
this up and down.

412
00:22:34,307 --> 00:22:37,507
This masculine and this
feminine, this sun and moon.

413
00:22:37,507 --> 00:22:38,707
Happy Solstice!

414
00:22:41,907 --> 00:22:47,040
Inhaling, belly gets long like
Benji's long sweet puppy belly.

415
00:22:47,707 --> 00:22:52,007
And exhaling we draw the
navel in towards the spine.

416
00:22:52,007 --> 00:22:55,640
Excellent, inhale,
this is the last one.

417
00:22:55,640 --> 00:22:56,574
Look forward.

418
00:22:56,574 --> 00:22:59,174
This time on your exhale,
curl your toes under,

419
00:22:59,174 --> 00:23:02,040
we're gonna go through this
same journey but on this one we

420
00:23:02,040 --> 00:23:05,574
might dig into the elbows,
send the heels back and lift the

421
00:23:05,574 --> 00:23:08,440
knees and the hips up
for a forearm plank.

422
00:23:08,440 --> 00:23:09,774
We're here for three.

423
00:23:09,774 --> 00:23:11,140
Send your gaze straight down.

424
00:23:11,140 --> 00:23:12,074
You got this.

425
00:23:12,074 --> 00:23:15,440
Two, one and slowly lower.

426
00:23:15,440 --> 00:23:16,207
Awesome.

427
00:23:16,207 --> 00:23:19,174
Drag the hands now
underneath the shoulders.

428
00:23:19,174 --> 00:23:22,240
We're gonna use that hand to
earth connection to mindfully

429
00:23:22,240 --> 00:23:25,740
press all the way
up back to all fours.

430
00:23:25,740 --> 00:23:27,407
Good, bump your
hips to the left.

431
00:23:27,407 --> 00:23:30,040
Send your gaze over
towards your right toes.

432
00:23:30,040 --> 00:23:31,207
Breathe in.

433
00:23:32,307 --> 00:23:34,040
Breathe out,
come back to center.

434
00:23:34,040 --> 00:23:35,440
Bump the hips to the right.

435
00:23:35,440 --> 00:23:37,807
Send your gaze
past your left shoulder,

436
00:23:37,807 --> 00:23:39,040
look at your left toes.

437
00:23:39,040 --> 00:23:40,707
What's up toes?

438
00:23:40,707 --> 00:23:42,740
And then slowly bring it back.

439
00:23:42,740 --> 00:23:44,874
Excellent, walk
the palms forward.

440
00:23:44,874 --> 00:23:47,940
Mindful, beautiful,
loving placement of

441
00:23:47,940 --> 00:23:49,840
the hands on the earth.

442
00:23:49,840 --> 00:23:52,340
Upper arm bones,
again, externally rotated.

443
00:23:52,340 --> 00:23:53,440
Here we go.

444
00:23:53,440 --> 00:23:55,540
This one's for you, Benji!

445
00:23:55,540 --> 00:23:58,240
Benji. Benji.

446
00:23:58,240 --> 00:24:00,607
Curl your toes under,
breathe in.

447
00:24:00,607 --> 00:24:05,207
And exhale, peeling the
tailbone up towards the sky.

448
00:24:05,207 --> 00:24:06,907
Downward Facing Dog.

449
00:24:08,840 --> 00:24:10,307
(chuckles)

450
00:24:10,307 --> 00:24:14,240
So see if you
can aim to find a little 

451
00:24:14,240 --> 00:24:16,240
bit of stretch.

452
00:24:16,240 --> 00:24:20,807
We want to kind of get the feet
feeling somewhat malleable each

453
00:24:20,807 --> 00:24:23,974
time (chuckles)
we work in this posture.

454
00:24:23,974 --> 00:24:27,607
And it's okay if your heels
don't come down to the ground.

455
00:24:27,607 --> 00:24:31,707
They will get closer and maybe
even eventually to the ground.

456
00:24:31,707 --> 00:24:33,074
Who knows?

457
00:24:33,074 --> 00:24:38,507
But don't focus on
that action as much as

458
00:24:40,440 --> 00:24:44,840
working to create stretch and

459
00:24:44,840 --> 00:24:48,507
become more malleable
in the foot, in the ankle.

460
00:24:52,107 --> 00:24:54,774
Pedaling it out.

461
00:24:54,774 --> 00:24:56,340
Remembering to breathe deep.

462
00:24:56,340 --> 00:24:58,074
If you're holding in the neck
or the shoulder here

463
00:24:58,074 --> 00:25:00,107
try to soften.

464
00:25:00,107 --> 00:25:03,640
Alright, one more
breath cycle here and

465
00:25:03,640 --> 00:25:05,340
then we're gonna find stillness.

466
00:25:05,340 --> 00:25:07,540
You can turn the
big toes in slightly.

467
00:25:07,540 --> 00:25:09,440
If you need to come
to Puppy Posture here,

468
00:25:09,440 --> 00:25:13,140
we've already been there so
you know can sub this pose for

469
00:25:13,140 --> 00:25:15,740
Downward Facing Dog,

470
00:25:15,740 --> 00:25:17,474
go the puppy version.

471
00:25:18,874 --> 00:25:20,774
It's pretty cute.

472
00:25:20,774 --> 00:25:22,440
Find stillness here.

473
00:25:22,440 --> 00:25:25,240
Just letting the blood flow

474
00:25:27,307 --> 00:25:30,407
in the opposite direction.

475
00:25:30,407 --> 00:25:32,374
Pressing into the fingertips.

476
00:25:32,374 --> 00:25:34,374
Inhale in deeply.

477
00:25:34,374 --> 00:25:36,440
And exhale to bend the knees.

478
00:25:36,440 --> 00:25:38,674
Excellent, baby steps
to the top of your mat.

479
00:25:38,674 --> 00:25:39,540
Nice and slow.

480
00:25:39,540 --> 00:25:43,640
You can criss-cross
your feet to feel

481
00:25:43,640 --> 00:25:45,640
a nice stretch through

482
00:25:45,640 --> 00:25:49,007
the Achilles, the calf,
even the IT band.

483
00:25:49,007 --> 00:25:50,607
We're gonna meet at
the top of the mat.

484
00:25:50,607 --> 00:25:53,540
Feet hip width apart,
toes pointing forward.

485
00:25:53,540 --> 00:25:56,640
If you want to bring the
feet flush together right away,

486
00:25:56,640 --> 00:25:59,574
be my guest.
Just nice mindful footing.

487
00:26:00,840 --> 00:26:03,340
Great, then everyone bend
your knees generously so you can

488
00:26:03,340 --> 00:26:06,174
really feel your
belly come closer towards,

489
00:26:06,174 --> 00:26:09,207
it's okay if it doesn't make it,
the tops of the thighs.

490
00:26:09,207 --> 00:26:11,040
Oh, Benji's so cute.

491
00:26:11,040 --> 00:26:14,840
And then shake the head a little
yes and no after looking at

492
00:26:14,840 --> 00:26:18,340
Benji and now we can
come back into focus.

493
00:26:18,340 --> 00:26:20,007
The story of my life.

494
00:26:21,440 --> 00:26:25,440
And look dudes, we're gonna use
this Uttanasana here (chuckles)

495
00:26:25,440 --> 00:26:28,474
to let go of the day thus far.

496
00:26:30,307 --> 00:26:31,674
Whatever happened.

497
00:26:33,540 --> 00:26:38,607
And to politely, respectfully,
put the to-do list,

498
00:26:38,607 --> 00:26:42,874
even if you have to step
out of this practice early,

499
00:26:42,874 --> 00:26:45,474
let's give our
thinking minds a break.

500
00:26:48,640 --> 00:26:52,840
And use this next beat 

501
00:26:54,307 --> 00:26:57,640
to really be
present with what is.

502
00:26:57,640 --> 00:26:59,174
Use your breath.

503
00:27:01,707 --> 00:27:06,507
Standing Forward Fold, so good
for calming the nervous system.

504
00:27:09,374 --> 00:27:11,740
Start to bring more
awareness to your feet.

505
00:27:13,740 --> 00:27:16,707
Root through all four corners,
bend your knees even more.

506
00:27:16,707 --> 00:27:19,574
You might start to feel
a little burn in the legs.

507
00:27:19,574 --> 00:27:21,407
Tuck your chin to your chest and

508
00:27:21,407 --> 00:27:24,907
we're gonna slowly
roll it up nice and slow.

509
00:27:24,907 --> 00:27:28,240
Fingertips can sweetly

510
00:27:28,240 --> 00:27:31,740
trace the shin bones,
the kneecaps.

511
00:27:33,274 --> 00:27:34,474
Keep digging into the feet.

512
00:27:34,474 --> 00:27:36,774
You might even feel as
if you were trying to tear

513
00:27:36,774 --> 00:27:40,007
your mat in half,
right down the middle.

514
00:27:40,007 --> 00:27:44,707
So the the legs are active
and tracing a line up through my

515
00:27:44,707 --> 00:27:47,974
thigh bone,
my hips and eventually

516
00:27:49,174 --> 00:27:51,807
I'll lift my head,
do a little hair toss,

517
00:27:53,140 --> 00:27:56,307
check my nails,
and lift the heart.

518
00:27:56,307 --> 00:27:57,840
Mountain Pose.

519
00:27:59,007 --> 00:28:02,440
And just feel a
potential shift in energy here,

520
00:28:02,440 --> 00:28:06,640
blood flow as we move from
a Standing Forward Fold

521
00:28:06,640 --> 00:28:08,907
to Mountain.

522
00:28:08,907 --> 00:28:11,674
Let your fingertips emulate
the tips of the mountain.

523
00:28:11,674 --> 00:28:12,507
Use your imagination.

524
00:28:12,507 --> 00:28:16,607
There's nothing more powerful
than yoga for me than engaging

525
00:28:16,607 --> 00:28:20,107
your creative energy.

526
00:28:21,207 --> 00:28:24,107
Imagine the tip of your head,
the crown of your head is the

527
00:28:24,107 --> 00:28:25,774
top of the mountain.

528
00:28:25,774 --> 00:28:28,107
Strong legs here.

529
00:28:28,107 --> 00:28:29,174
Find your center.

530
00:28:32,840 --> 00:28:33,607
Excellent.

531
00:28:33,607 --> 00:28:37,274
Now we're gonna lead with the
thumbs so fingertips go forward,

532
00:28:37,274 --> 00:28:40,374
thumbs come up and back
as we come to Volcano Pose.

533
00:28:40,374 --> 00:28:41,840
And right away, inhale,

534
00:28:41,840 --> 00:28:44,274
find that big beach
ball up and overhead.

535
00:28:44,274 --> 00:28:45,774
Expand with the breath in.

536
00:28:45,774 --> 00:28:47,207
And exhale, strong legs.

537
00:28:47,207 --> 00:28:49,574
Palms are just kiss
together once again.

538
00:28:49,574 --> 00:28:52,540
Just like we did on our backs,
inhale to expand.

539
00:28:54,540 --> 00:28:57,040
And exhale, palms kiss together.

540
00:28:57,874 --> 00:28:59,840
So marrying the
action to the breath,

541
00:28:59,840 --> 00:29:00,874
the breath to the action.

542
00:29:00,874 --> 00:29:03,074
Inhale, expand.

543
00:29:03,074 --> 00:29:05,707
And exhale, palms kiss together.

544
00:29:05,707 --> 00:29:06,907
Jai Namaste.

545
00:29:06,907 --> 00:29:09,307
One more time,
big inhale to expand.

546
00:29:10,607 --> 00:29:12,574
Exhale, palms kiss together.

547
00:29:12,574 --> 00:29:14,107
This time, inhale to expand.

548
00:29:14,107 --> 00:29:16,407
Maybe you look up
towards the sky.

549
00:29:16,407 --> 00:29:17,940
Exhale, palms kiss together

550
00:29:17,940 --> 00:29:20,574
and we're gonna slice
right down the middle.

551
00:29:20,574 --> 00:29:23,007
All the way down
into a Forward Fold.

552
00:29:23,740 --> 00:29:27,307
Beautiful, on your next breath
in slide the palms up past the

553
00:29:27,307 --> 00:29:30,207
ankles, up past the shins,
as they pass your kneecaps,

554
00:29:30,207 --> 00:29:32,607
lift your kneecaps,
engage the legs even more.

555
00:29:32,607 --> 00:29:35,307
All the way to the tops of the
thighs and eventually the thumbs

556
00:29:35,307 --> 00:29:38,107
are gonna hook in the hip
creases as you pull your elbows

557
00:29:38,107 --> 00:29:40,140
back like little
grasshopper legs

558
00:29:40,140 --> 00:29:42,007
and send
your gaze straight down.

559
00:29:42,007 --> 00:29:43,974
Long, beautiful neck here.

560
00:29:43,974 --> 00:29:47,374
So it should feel like you
are creating the number seven,

561
00:29:47,374 --> 00:29:48,374
like a shape.

562
00:29:48,374 --> 00:29:49,507
It doesn't have
to look like that but

563
00:29:49,507 --> 00:29:50,974
just should feel like that.

564
00:29:50,974 --> 00:29:52,507
Squeeze those elbows in.

565
00:29:52,507 --> 00:29:53,707
Dig into the heels.

566
00:29:53,707 --> 00:29:54,907
Soft bend in the knees.

567
00:29:54,907 --> 00:29:56,407
Inhale.

568
00:29:56,407 --> 00:29:59,207
And exhale to let
that experiment go.

569
00:29:59,207 --> 00:30:00,640
Awesome, root to rise here.

570
00:30:00,640 --> 00:30:03,074
Inhale, big expansion.

571
00:30:03,074 --> 00:30:04,807
Big beach ball up and overhead.

572
00:30:05,807 --> 00:30:07,840
And exhale, palms kiss together

573
00:30:07,840 --> 00:30:10,740
and we bring it
right back down to center.

574
00:30:10,740 --> 00:30:11,807
Mountain Pose.

575
00:30:12,674 --> 00:30:13,740
Alright, let's giddy-up.

576
00:30:13,740 --> 00:30:15,440
Fingertips are going
to come down to come up.

577
00:30:15,440 --> 00:30:17,007
Here we go, big breath in.

578
00:30:19,240 --> 00:30:22,940
Exhale, palms kiss together
and we slice it right down.

579
00:30:22,940 --> 00:30:24,607
Benji's dreaming.

580
00:30:24,607 --> 00:30:26,174
He's walking.

581
00:30:26,174 --> 00:30:27,740
He went paddleboarding
for the first time.

582
00:30:27,740 --> 00:30:30,074
Maybe that's where he's at.

583
00:30:30,074 --> 00:30:32,207
Inhale, halfway lift.

584
00:30:32,207 --> 00:30:35,140
Keep it nice and tall, I suggest
here so you can start to find

585
00:30:35,140 --> 00:30:38,640
length instead of
crunching the neck here.

586
00:30:38,640 --> 00:30:41,540
And then exhale
to soften and bow.

587
00:30:41,540 --> 00:30:44,274
Alright, bend the
knees, plant the hands.

588
00:30:44,274 --> 00:30:45,774
We're gonna step
just the left foot back.

589
00:30:45,774 --> 00:30:46,740
Just the left foot back.

590
00:30:46,740 --> 00:30:48,307
Lower the left knee.

591
00:30:48,307 --> 00:30:50,940
Front knee is
over the front ankle.

592
00:30:50,940 --> 00:30:52,840
Creaky old floor
is in the house.

593
00:30:52,840 --> 00:30:55,140
We're gonna squeeze the
inner thighs to the midline.

594
00:30:55,140 --> 00:30:57,074
Connecting to the root chakra.

595
00:30:57,774 --> 00:31:00,707
Mmmm, that's so important.

596
00:31:00,707 --> 00:31:03,074
Lifting from the pelvic floor,
we're gonna bring the palms

597
00:31:03,074 --> 00:31:04,807
together and
we're gonna rise up.

598
00:31:06,007 --> 00:31:07,774
Pull the right hip crease back.

599
00:31:07,774 --> 00:31:10,974
Back toes can be
uncurled or curled.

600
00:31:10,974 --> 00:31:11,707
Yogi's chioce.

601
00:31:11,707 --> 00:31:14,340
We are gonna have the option
to lift up in a second so you

602
00:31:14,340 --> 00:31:16,074
might want to
keep 'em curled if you

603
00:31:16,074 --> 00:31:17,740
want to take it one step further.

604
00:31:17,740 --> 00:31:20,507
Lift your sternum
up to your thumbs.

605
00:31:20,507 --> 00:31:23,007
Get the neck nice and long.

606
00:31:23,007 --> 00:31:24,840
Now find that expansive breath.

607
00:31:24,840 --> 00:31:27,174
Think about the arms
going big and small.

608
00:31:27,174 --> 00:31:29,074
Big inhale.

609
00:31:29,074 --> 00:31:29,840
Big exhale.

610
00:31:29,840 --> 00:31:32,340
Now stay here,
my darling friend,

611
00:31:32,340 --> 00:31:35,540
or if you want squeeze
the inner thighs together,

612
00:31:35,540 --> 00:31:38,874
inhale in, use your exhale to
contract the navel in as you

613
00:31:38,874 --> 00:31:42,274
slowly lift the back knee up
and send that left heel back

614
00:31:42,274 --> 00:31:44,574
towards the back
edge of your mat.

615
00:31:45,640 --> 00:31:49,340
Awesome, whether the back
knee is lifted or lowered,

616
00:31:49,340 --> 00:31:52,240
we're gonna inhale, drop the
fingertips down to come up.

617
00:31:52,240 --> 00:31:54,674
Reach for the sky,
big breath in.

618
00:31:54,674 --> 00:31:57,507
And then exhale,
your breath out is what takes

619
00:31:57,507 --> 00:31:59,840
you all the way back down.

620
00:31:59,840 --> 00:32:02,607
Back knee to the earth,
fingertips to the mat.

621
00:32:02,607 --> 00:32:04,274
Then we'll pull the
right hip crease back for

622
00:32:04,274 --> 00:32:05,874
a little counter stretch.

623
00:32:05,874 --> 00:32:08,407
Flex your right
toes towards your face.

624
00:32:08,407 --> 00:32:10,207
Inhale lots of love here.

625
00:32:11,340 --> 00:32:13,640
Exhale lots of love out
as you come all the way

626
00:32:13,640 --> 00:32:15,007
through back to your lunge.

627
00:32:15,007 --> 00:32:17,040
Left hand comes
to the earth in line

628
00:32:17,040 --> 00:32:19,774
with the arch
of your right foot.

629
00:32:19,774 --> 00:32:21,307
Keep pulling the
right hip crease back.

630
00:32:21,307 --> 00:32:24,040
As you inhale,
reach the right fingertips

631
00:32:24,040 --> 00:32:25,940
all the way towards the sky.

632
00:32:25,940 --> 00:32:30,007
Draw your shoulder blades
together and down the back body.

633
00:32:30,007 --> 00:32:32,707
Option to lift
the back knee here.

634
00:32:32,707 --> 00:32:34,607
Totally optional.

635
00:32:34,607 --> 00:32:38,274
Wherever you are,
wiggle the right fingertips.

636
00:32:38,274 --> 00:32:42,374
And then exhale, slowly
bring it all the way back down.

637
00:32:42,374 --> 00:32:44,274
Plant the palms, check it out.

638
00:32:44,274 --> 00:32:45,440
We're gonna lift the back knee,

639
00:32:45,440 --> 00:32:47,574
step the
right toes back to Plank.

640
00:32:47,574 --> 00:32:50,974
You can lower the knees
here for a Half Plank.

641
00:32:50,974 --> 00:32:55,040
Fingertips are spread wide,
send your gaze straight down.

642
00:32:55,040 --> 00:32:57,140
Hug the low ribs in,
strong core.

643
00:32:57,140 --> 00:32:58,774
Think Cat Pose here.

644
00:32:58,774 --> 00:33:00,507
So my shoulder
blades aren't collapsing.

645
00:33:00,507 --> 00:33:04,707
I'm lifting up through my
upper back body for three, two.

646
00:33:04,707 --> 00:33:06,007
On the one, shift forward and

647
00:33:06,007 --> 00:33:08,707
slowly lower all
the way to the belly.

648
00:33:08,707 --> 00:33:10,740
Here we go,
Cobra Pose, Bhujangasana.

649
00:33:10,740 --> 00:33:12,874
Inhale to lift up.

650
00:33:12,874 --> 00:33:15,807
And exhale to soften and fold.

651
00:33:15,807 --> 00:33:17,707
Curl the toes under,
your choice,

652
00:33:17,707 --> 00:33:21,807
you can press up to all
fours here or press up to Plank.

653
00:33:22,640 --> 00:33:25,474
Wherever you are, take a
deep breath in and then use your

654
00:33:25,474 --> 00:33:28,740
exhale to peel it up,
Downward Facing Dog.

655
00:33:29,707 --> 00:33:32,407
Awesome, take a
deep breath in here.

656
00:33:32,407 --> 00:33:34,907
And this time exhale
out through the mouth.

657
00:33:37,107 --> 00:33:37,740
Lovely.

658
00:33:37,740 --> 00:33:40,440
Here we go, stepping the
right foot all the way up.

659
00:33:40,440 --> 00:33:42,240
Lowering the back knee.

660
00:33:43,540 --> 00:33:46,540
Nice and easy, draw the
shoulders down, down, down.

661
00:33:47,674 --> 00:33:49,607
Excellent, bring
the palms together.

662
00:33:49,607 --> 00:33:50,907
We'll slowly rise up.

663
00:33:50,907 --> 00:33:52,607
Lift the sternum to the thumbs.

664
00:33:52,607 --> 00:33:54,940
Squeeze the inner
thighs to the midline.

665
00:33:55,974 --> 00:33:57,040
Breathing deep.

666
00:33:57,774 --> 00:34:00,340
Pressing into all four
corners of that front foot.

667
00:34:00,340 --> 00:34:03,207
In particular, the ball
joint of your big toe.

668
00:34:03,207 --> 00:34:04,540
So really use that ground down.

669
00:34:04,540 --> 00:34:08,174
Squeeze the inner thighs
in towards the midline.

670
00:34:08,174 --> 00:34:11,207
So we're working from
kind of being here to slowly,

671
00:34:11,207 --> 00:34:15,040
slowly, drawing the shoulder
blades and lifting the heart up.

672
00:34:18,307 --> 00:34:20,240
Excellent, stay here.

673
00:34:20,240 --> 00:34:23,574
Breathing deep or inhale in.

674
00:34:23,574 --> 00:34:26,407
Exhale like a rocket, use
this connection to your core to

675
00:34:26,407 --> 00:34:29,740
slowly lift your center up,
lifting the back knee.

676
00:34:29,740 --> 00:34:32,340
Sending that right heel towards
the back edge of your mat.

677
00:34:33,507 --> 00:34:36,574
Excellent. With the
back knee lowered or lifted,

678
00:34:36,574 --> 00:34:38,707
we're gonna drop the
fingertips down to come up.

679
00:34:38,707 --> 00:34:41,940
Everyone big inhale
to reach for the sky.

680
00:34:41,940 --> 00:34:45,507
And then exhale to
slowly melt it down.

681
00:34:45,507 --> 00:34:46,707
Back knee comes to the earth.

682
00:34:46,707 --> 00:34:47,574
Here we go.

683
00:34:47,574 --> 00:34:48,907
Pull the left hip crease back.

684
00:34:48,907 --> 00:34:50,174
Runner's stretch.

685
00:34:50,174 --> 00:34:52,074
Slight bend in that left knee.

686
00:34:53,040 --> 00:34:55,474
Flex your left
toes to your face.

687
00:34:55,474 --> 00:34:57,074
Breathing deep here.

688
00:34:58,140 --> 00:35:01,740
And now rolling through
the left foot nice and slow.

689
00:35:01,740 --> 00:35:03,307
Right hand comes to the earth.

690
00:35:03,307 --> 00:35:04,440
Here we go, big twist.

691
00:35:04,440 --> 00:35:07,240
Inhale, left fingertips all
the way up towards the sky.

692
00:35:07,240 --> 00:35:09,974
Draw your shoulders down,
away from your ears.

693
00:35:09,974 --> 00:35:11,807
Back knee can
stay where it's at or

694
00:35:11,807 --> 00:35:13,940
we can lift it
up just a bit here.

695
00:35:13,940 --> 00:35:16,807
Again, pressing into that ball
joint of that front big toe.

696
00:35:18,574 --> 00:35:21,040
Aw, Benji just did Namaste.

697
00:35:22,140 --> 00:35:23,074
He's gonna save the day.

698
00:35:23,074 --> 00:35:26,407
Inhale it in, wiggle the left
fingertips and then exhale to

699
00:35:26,407 --> 00:35:27,740
bring it all the way back down.

700
00:35:27,740 --> 00:35:29,540
Plant the palms, here we go.

701
00:35:29,540 --> 00:35:32,540
Steppin' it back to
Plank or Half Plank.

702
00:35:32,540 --> 00:35:34,774
We're here for one "I love you."

703
00:35:34,774 --> 00:35:36,307
Two, I love you.

704
00:35:36,307 --> 00:35:39,707
Three, I love you all the way to
the belly or now Chaturanga so

705
00:35:39,707 --> 00:35:42,974
we're gonna go to
Cobra or Upward Facing Dog.

706
00:35:42,974 --> 00:35:45,240
Use your breath
to open your heart.

707
00:35:46,240 --> 00:35:50,607
And then use your breath
out to slowly bring it back.

708
00:35:50,607 --> 00:35:52,340
I'll meet you in
Downward Facing Dog.

709
00:35:54,974 --> 00:35:57,274
Awesome, inhale in here.

710
00:35:57,274 --> 00:35:59,474
And exhale, sigh it out,
make a little sound.

711
00:35:59,474 --> 00:36:00,640
(sighs)

712
00:36:01,307 --> 00:36:02,640
Good, bend the knees.

713
00:36:02,640 --> 00:36:05,707
Inhale, carve a line with
your nose to look forward.

714
00:36:05,707 --> 00:36:07,740
And exhale, make your
way to the top of the mat.

715
00:36:07,740 --> 00:36:11,074
You can do baby steps, you
can do rag doll or you can hop.

716
00:36:12,140 --> 00:36:15,340
Feet hip width apart
again or now flush together.

717
00:36:15,340 --> 00:36:18,240
Your choice,
just conscious footing.

718
00:36:18,240 --> 00:36:19,274
Forward Fold.

719
00:36:21,340 --> 00:36:22,974
Inhale lifts you up halfway.

720
00:36:22,974 --> 00:36:24,240
You can play around here.

721
00:36:24,240 --> 00:36:26,307
Each one is new.

722
00:36:26,307 --> 00:36:30,940
Just like each new livestream
link broadcast is new.

723
00:36:30,940 --> 00:36:34,440
And exhale, soften and fold.

724
00:36:34,440 --> 00:36:36,674
Alright, you're doing great.
Bend the knees.

725
00:36:36,674 --> 00:36:39,107
We're gonna root down through
the feet to come up strong.

726
00:36:39,107 --> 00:36:40,440
Here we go, big inhale.

727
00:36:40,440 --> 00:36:41,740
We reach all the way up.

728
00:36:41,740 --> 00:36:43,274
Find that expansion.

729
00:36:43,274 --> 00:36:45,340
Big, big, big arms
and then exhale all the way

730
00:36:45,340 --> 00:36:46,807
back down right away.

731
00:36:47,974 --> 00:36:49,574
Good, inhale, halfway lift.

732
00:36:49,574 --> 00:36:52,107
Try to find a nice,
long neck here.

733
00:36:52,107 --> 00:36:54,674
And then exhale
to soften and fold.

734
00:36:55,574 --> 00:36:57,274
Beautiful, step
the left foot back.

735
00:36:57,274 --> 00:36:59,774
Back knee is gonna
stay lifted this time.

736
00:36:59,774 --> 00:37:01,840
You know you can always
lower it, we've been there.

737
00:37:01,840 --> 00:37:02,774
Here we go.

738
00:37:02,774 --> 00:37:05,907
High lunge, inhale, sweeping
the arms forward, up and back.

739
00:37:05,907 --> 00:37:07,207
Big breath in.

740
00:37:08,174 --> 00:37:11,140
And big breath out to
bring it all the way back down.

741
00:37:11,140 --> 00:37:12,440
Beautiful, right
into your Plank.

742
00:37:12,440 --> 00:37:15,307
Plant the palms,
step the right foot back.

743
00:37:15,307 --> 00:37:17,474
Plank or Half Plank.

744
00:37:17,474 --> 00:37:19,340
Great, inhale to look forward.

745
00:37:19,340 --> 00:37:20,840
Shift forward, belly to Cobra

746
00:37:20,840 --> 00:37:23,140
or Chaturanga
to Upward Facing Dog.

747
00:37:23,140 --> 00:37:24,440
(laughs)

748
00:37:24,440 --> 00:37:27,440
Oh, Benji, my boy.

749
00:37:27,440 --> 00:37:29,707
I'll meet you in
Downard Facing Dog.

750
00:37:33,140 --> 00:37:36,407
In Downward Dog,
take a deep breath in.

751
00:37:37,040 --> 00:37:39,040
Nice cleansing breath out.

752
00:37:41,440 --> 00:37:44,340
Awesome, go ahead and step
the right foot all the way up.

753
00:37:44,340 --> 00:37:47,374
Back knee lifted this
time for high lunge.

754
00:37:47,374 --> 00:37:47,974
You can always lower it.

755
00:37:47,974 --> 00:37:49,840
You know the
ground is there for you.

756
00:37:49,840 --> 00:37:52,007
Here we go,
big breath, big stretch.

757
00:37:52,007 --> 00:37:54,774
Strong legs, reaching
fingertips up towards the sky

758
00:37:54,774 --> 00:37:58,140
as you breathe in.
Find that expansion.

759
00:37:58,140 --> 00:38:00,140
And then balance it out,
find that contraction.

760
00:38:00,140 --> 00:38:01,140
Navel draws in.

761
00:38:01,140 --> 00:38:04,274
So active in the belly as you
bring it all the way back down.

762
00:38:04,274 --> 00:38:06,107
Great, step the
back foot, excuse me,

763
00:38:06,107 --> 00:38:07,340
step the left foot back.

764
00:38:07,340 --> 00:38:08,707
Here we go, Plank Pose.

765
00:38:08,707 --> 00:38:10,740
One, I love you, two,
I love you, three, I love you

766
00:38:10,740 --> 00:38:14,074
and vinyasa.
Belly to Cobra

767
00:38:14,074 --> 00:38:17,407
or Chaturanga
to Upward Facing Dog.

768
00:38:17,407 --> 00:38:19,940
Benji's paws smell like Frito's.

769
00:38:19,940 --> 00:38:22,040
I'll meet you in Downward Dog.

770
00:38:23,474 --> 00:38:25,940
Inhale in deeply.

771
00:38:25,940 --> 00:38:27,774
And exhale completely.

772
00:38:29,007 --> 00:38:30,074
Awesome, listen carefully.

773
00:38:30,074 --> 00:38:33,240
From here, anchor the
left heel down and inhale,

774
00:38:33,240 --> 00:38:35,340
lift the right leg up high.
Three-Legged Dog.

775
00:38:36,274 --> 00:38:38,007
On an exhale, shift forward.

776
00:38:38,007 --> 00:38:41,407
Hug your right knee in all the
way up towards your heart space.

777
00:38:41,407 --> 00:38:43,074
Gaze straight down.

778
00:38:43,074 --> 00:38:45,174
Good, inhale, kick it up.

779
00:38:45,174 --> 00:38:47,474
Exhale, right knee
to right elbow.

780
00:38:47,474 --> 00:38:49,640
Upper body is in Plank.

781
00:38:49,640 --> 00:38:51,274
Good, inhale, kick it up.

782
00:38:51,274 --> 00:38:52,374
One more, you got this.

783
00:38:52,374 --> 00:38:54,940
Cross it over,
right knee to left elbow.

784
00:38:54,940 --> 00:38:56,874
Upper body's in Plank.
Gaze straight down.

785
00:38:56,874 --> 00:38:57,974
Strong arms.

786
00:38:57,974 --> 00:39:00,207
Good, inhale, kick it up.
You're doing great.

787
00:39:00,207 --> 00:39:02,840
Exhale, step it all the
way up into your lunge.

788
00:39:02,840 --> 00:39:03,807
Pivot on the back foot.

789
00:39:03,807 --> 00:39:06,440
Here we go,
Warrior II, what's up?

790
00:39:06,440 --> 00:39:09,907
Leading with the left arm.

791
00:39:09,907 --> 00:39:12,307
Taking up some space here.

792
00:39:13,674 --> 00:39:16,040
Front knee over front ankle.

793
00:39:17,307 --> 00:39:19,674
Again, thinking of the
body as one moving part

794
00:39:19,674 --> 00:39:22,240
so building it
from the ground up.

795
00:39:23,840 --> 00:39:27,774
And then embodying the
pose with your breath.

796
00:39:27,774 --> 00:39:31,874
Finding those connections
versus just doing a posture.

797
00:39:31,874 --> 00:39:35,440
This kind of a
really lovely thing

798
00:39:35,440 --> 00:39:38,840
that we get to play with,
particularly in home practice.

799
00:39:38,840 --> 00:39:42,307
We have a
little bit of time to

800
00:39:43,540 --> 00:39:45,207
be an individual.

801
00:39:46,474 --> 00:39:48,274
Alright, keep the
front knee bent.

802
00:39:48,274 --> 00:39:51,940
Strong legs, right fingertips
reach forward, up and back.

803
00:39:51,940 --> 00:39:53,874
Peaceful Warrior, inhale in.

804
00:39:53,874 --> 00:39:55,674
Exhale, cartwheel it
all the way back down.

805
00:39:55,674 --> 00:39:57,607
We're gonna go back into
that lunge we did before,

806
00:39:57,607 --> 00:40:00,540
excuse me, twist we did
before and it's a lunge.

807
00:40:00,540 --> 00:40:02,940
Left hand to the earth,
right fingertips to the ground,

808
00:40:02,940 --> 00:40:04,574
big inhale.

809
00:40:04,574 --> 00:40:07,574
And then exhale all the
way back down to your lunge.

810
00:40:07,574 --> 00:40:08,540
Step the right toes back.

811
00:40:08,540 --> 00:40:10,774
You can go straight
to Downward Dog here

812
00:40:10,774 --> 00:40:13,140
or choose a little vinyasa.

813
00:40:13,140 --> 00:40:15,307
Moving with your breath.

814
00:40:18,407 --> 00:40:21,040
In Down Dog, take a big
inhale in through the nose.

815
00:40:21,040 --> 00:40:23,340
Exhale out through the mouth.

816
00:40:23,340 --> 00:40:24,407
Anchor the right heel in.

817
00:40:24,407 --> 00:40:25,974
Inhale, lift the
left leg up high.

818
00:40:25,974 --> 00:40:27,007
Here we go.

819
00:40:27,007 --> 00:40:27,807
Ready? Giddy-up.

820
00:40:27,807 --> 00:40:30,307
We're gonna shift it forward,
nice and slow,

821
00:40:30,307 --> 00:40:31,774
so slow it down.

822
00:40:31,774 --> 00:40:34,107
Left knee squeezes
into the heart space.

823
00:40:34,107 --> 00:40:35,840
Gaze is straight down,
long neck.

824
00:40:35,840 --> 00:40:37,474
Strong shoulders, strong arms.

825
00:40:37,474 --> 00:40:40,340
Good, inhale, kick it up.
Anchor through the right heel.

826
00:40:40,340 --> 00:40:43,974
Exhale, left knee all the way
up and over to the left elbow.

827
00:40:45,507 --> 00:40:47,674
Good, kick it up.
One more, you got this.

828
00:40:47,674 --> 00:40:49,674
Cross it over.
Strong core.

829
00:40:49,674 --> 00:40:52,640
Here we go, left knee
kisses right elbow.

830
00:40:52,640 --> 00:40:53,774
(mimics kiss)

831
00:40:53,774 --> 00:40:55,807
And then all the
way back up. Awesome.

832
00:40:55,807 --> 00:40:57,440
Here we go.
Stepping it all the way through.

833
00:40:57,440 --> 00:40:58,374
Nice and light.

834
00:40:59,840 --> 00:41:04,540
And when you're ready, pivoting
on the back foot and opening up

835
00:41:04,540 --> 00:41:05,974
Warrior II to your right.

836
00:41:05,974 --> 00:41:07,407
Take your time.
There's no rush.

837
00:41:08,707 --> 00:41:09,707
Back toes are turned in.

838
00:41:09,707 --> 00:41:11,007
Again, front knee
over front ankle.

839
00:41:11,007 --> 00:41:12,440
Take a second.

840
00:41:16,174 --> 00:41:19,607
We're building it
from the ground up.

841
00:41:24,740 --> 00:41:26,040
Find your breath.

842
00:41:28,274 --> 00:41:29,540
Beautiful. Now let's flip it.

843
00:41:29,540 --> 00:41:32,407
Left fingertips reach
forward, up and back.

844
00:41:32,407 --> 00:41:33,474
Front knee stays bent.

845
00:41:33,474 --> 00:41:37,607
We're pressing into the
outer edge of that right foot.

846
00:41:37,607 --> 00:41:41,374
Take up space here.
Peaceful Warrior, inhale in.

847
00:41:41,374 --> 00:41:44,274
And then exhale, hold on to
your center as you cartwheel all

848
00:41:44,274 --> 00:41:46,140
the way back to the lunge.

849
00:41:46,140 --> 00:41:47,440
Moving into a twist.

850
00:41:47,440 --> 00:41:48,607
Back knee lowered or lifted.

851
00:41:48,607 --> 00:41:49,840
Here we go.

852
00:41:49,840 --> 00:41:51,607
Inhale, left
fingertips to the sky.

853
00:41:51,607 --> 00:41:53,507
Breathe in.

854
00:41:53,507 --> 00:41:56,507
And exhale,
slowly bringing it back.

855
00:41:56,507 --> 00:41:58,574
Alright, vinyasa here.
Step it back.

856
00:41:58,574 --> 00:42:00,207
You can also skip this.

857
00:42:00,207 --> 00:42:02,740
Maybe taking it straight
to Downward Facing Dog.

858
00:42:03,807 --> 00:42:05,174
That's where we'll meet.

859
00:42:06,974 --> 00:42:09,207
Hips up high.

860
00:42:09,207 --> 00:42:10,740
Bend the knees.

861
00:42:13,840 --> 00:42:16,440
Upper arm bones
externally rotated.

862
00:42:16,440 --> 00:42:19,674
Neck is not
clenched or being held.

863
00:42:20,440 --> 00:42:23,074
You can shake the head a
little yes, a little no.

864
00:42:23,074 --> 00:42:24,807
Then you can start to
straighten the legs again.

865
00:42:24,807 --> 00:42:27,407
Find stillness as you
inhale lots of love in.

866
00:42:28,574 --> 00:42:30,574
And exhale lots
of love out. Awesome.

867
00:42:30,574 --> 00:42:32,907
Slowly bring the
knees to the earth.

868
00:42:32,907 --> 00:42:34,207
Big toes to touch.

869
00:42:34,207 --> 00:42:36,774
Walk the knees as
wide as your yoga mat.

870
00:42:36,774 --> 00:42:39,807
Send your hips back,
Extended Child Pose.

871
00:42:39,807 --> 00:42:41,274
You can decide what feels best.

872
00:42:41,274 --> 00:42:43,440
Active arms reaching forward

873
00:42:43,440 --> 00:42:44,740
or maybe you drop the elbows

874
00:42:44,740 --> 00:42:48,574
and bring the palms together
in prayer and then bring them

875
00:42:48,574 --> 00:42:51,874
behind the back
of the head, the neck,

876
00:42:51,874 --> 00:42:53,307
creating a
little shark fin here.

877
00:42:53,307 --> 00:42:54,840
Close your eyes

878
00:42:56,507 --> 00:42:58,140
and return to your breath.

879
00:43:05,607 --> 00:43:07,440
We love the Hatha yoga practice

880
00:43:07,440 --> 00:43:12,607
because it really give
us an opportunity to embrace 

881
00:43:15,307 --> 00:43:16,540
all of it.

882
00:43:20,907 --> 00:43:24,707
Find what feels good doesn't
mean feel good all the time.

883
00:43:24,707 --> 00:43:26,274
That's not realistic.

884
00:43:27,240 --> 00:43:28,540
Nor possible.

885
00:43:30,874 --> 00:43:34,607
But it's a sincere
invitation to stick with it,

886
00:43:34,607 --> 00:43:36,040
to stay curious,

887
00:43:37,407 --> 00:43:40,774
to keep paying attention
and growing your awareness

888
00:43:42,407 --> 00:43:45,407
of both the
Ha and the Tha.

889
00:43:45,407 --> 00:43:47,074
(chuckles)
The sun and the moon.

890
00:43:49,174 --> 00:43:50,974
The light and the dark.

891
00:43:54,307 --> 00:43:56,307
Inhale.

892
00:43:56,307 --> 00:43:59,440
Exhale to slowly bring
the hands back to the earth.

893
00:43:59,440 --> 00:44:04,074
Carve a line with your nose
to look forward and then slowly

894
00:44:04,074 --> 00:44:07,274
bring it all the way
back up to all fours.

895
00:44:07,274 --> 00:44:09,607
Walk the knees
underneath the hip points.

896
00:44:09,607 --> 00:44:13,574
When you're ready take a
deep breath in and then exhale.

897
00:44:13,574 --> 00:44:16,274
Adho Mukha, Downward Facing Dog.

898
00:44:18,174 --> 00:44:19,507
Bend the knees generously,

899
00:44:19,507 --> 00:44:21,140
bring the belly
to the tops of the thighs

900
00:44:21,140 --> 00:44:24,674
really lift up
from your hip creases here.

901
00:44:24,674 --> 00:44:26,907
Then carve a line with
your nose, look forward,

902
00:44:26,907 --> 00:44:27,940
inhale.

903
00:44:27,940 --> 00:44:30,240
And exhale, make
your way to the top.

904
00:44:31,740 --> 00:44:34,474
Inhale, halfway lift.

905
00:44:34,474 --> 00:44:36,740
Nice long, beautiful neck.

906
00:44:36,740 --> 00:44:39,874
And exhale to soften and bow.

907
00:44:39,874 --> 00:44:43,574
Great, bring your thumbs
to the hip creases now here.

908
00:44:43,574 --> 00:44:46,374
Bend your knees, send
your hips back, way back.

909
00:44:47,407 --> 00:44:49,040
Beautiful, way, way, way back.

910
00:44:49,040 --> 00:44:52,040
Here we go.
Fingertips go down to come up.

911
00:44:52,040 --> 00:44:54,907
So a little bit of fire,
a little bit of sun.

912
00:44:54,907 --> 00:44:57,240
You can lift the toes,
we're coming into Chair Pose,

913
00:44:57,240 --> 00:44:59,240
everyone's favorite.

914
00:44:59,240 --> 00:45:00,874
Send the hips back.

915
00:45:00,874 --> 00:45:02,607
So instead of reaching arms up,

916
00:45:02,607 --> 00:45:05,307
really send them
out here to start.

917
00:45:06,540 --> 00:45:09,407
Getting your
center back in space.

918
00:45:09,407 --> 00:45:11,940
Finding your focus.

919
00:45:11,940 --> 00:45:14,640
Waking up the whole thing.

920
00:45:15,940 --> 00:45:18,707
And then maybe we start to
lift the thumbs a little more,

921
00:45:18,707 --> 00:45:20,140
sink a little deeper.

922
00:45:21,340 --> 00:45:23,740
Maybe you've met your
appropriate edge so you're

923
00:45:23,740 --> 00:45:26,907
breathing right where you are or
maybe you lift the arms a

924
00:45:26,907 --> 00:45:28,907
little more and
sink a little deeper.

925
00:45:30,007 --> 00:45:32,740
Good, inhale in.
Everyone expand.

926
00:45:32,740 --> 00:45:35,240
Imagine you have a big
ball between your hands and

927
00:45:35,240 --> 00:45:37,407
it's getting bigger
and bigger and bigger.

928
00:45:37,407 --> 00:45:39,174
And then exhale,
bring the palms together.

929
00:45:39,174 --> 00:45:40,607
Just like we've been doing.

930
00:45:40,607 --> 00:45:43,607
All the way back,
sternum to, sorry,

931
00:45:43,607 --> 00:45:45,774
thumbs to sternum
or sternum to thumbs.

932
00:45:46,540 --> 00:45:50,707
And then here we go, right
elbow's gonna come around

933
00:45:50,707 --> 00:45:52,674
to the outer edge
of the left thigh.

934
00:45:52,674 --> 00:45:53,840
Big twist here.

935
00:45:56,074 --> 00:45:58,374
Sending the hips back.

936
00:45:58,374 --> 00:45:59,840
Inhale in.

937
00:45:59,840 --> 00:46:01,074
Exhale to come back to center.

938
00:46:01,074 --> 00:46:02,340
Try to keep your knees bent.

939
00:46:02,340 --> 00:46:04,340
Building strength, we got this.
A little heat.

940
00:46:04,340 --> 00:46:05,607
Take it to the other side.

941
00:46:05,607 --> 00:46:07,440
Outer edge of
the left elbow comes to

942
00:46:07,440 --> 00:46:09,974
the outer edge
of the right knee.

943
00:46:09,974 --> 00:46:12,974
Welcome a little heat,
a little sweat. We got this.

944
00:46:12,974 --> 00:46:15,207
Inhale, breathe into
your belly, big twist.

945
00:46:15,207 --> 00:46:17,640
Looking past
your right shoulder.

946
00:46:17,640 --> 00:46:20,340
Sweet, and now
slowly back to center.

947
00:46:20,340 --> 00:46:23,240
Straighten the legs, release
the fingertips to the earth or

948
00:46:23,240 --> 00:46:25,207
towards the earth.

949
00:46:25,207 --> 00:46:27,407
And Uttanasana, Forward Fold.

950
00:46:28,807 --> 00:46:31,807
Awesome, again,
inhale, halfway lift.

951
00:46:31,807 --> 00:46:34,007
Nice, long beautiful neck.

952
00:46:34,007 --> 00:46:36,807
And exhale to soften and bow.

953
00:46:36,807 --> 00:46:38,040
Root to rise here.

954
00:46:38,040 --> 00:46:43,074
Spread the fingertips in
celebration of us together

955
00:46:43,074 --> 00:46:45,040
here on World Yoga Day.

956
00:46:45,040 --> 00:46:45,940
Big breath.

957
00:46:45,940 --> 00:46:49,374
Send that big globe all
the way up towards the sky.

958
00:46:49,374 --> 00:46:52,474
And then exhale,
bring it all back in.

959
00:46:54,007 --> 00:46:55,940
Back home.
Close your eyes.

960
00:46:56,874 --> 00:46:58,640
Observe your breath.

961
00:47:07,674 --> 00:47:09,807
Beautiful. From here
try to stay focused.

962
00:47:09,807 --> 00:47:12,874
We're gonna move into a standing

963
00:47:13,674 --> 00:47:15,074
balancing posture and then

964
00:47:15,074 --> 00:47:16,707
we'll bring it
down to the ground to

965
00:47:16,707 --> 00:47:19,040
cool down and sign off.

966
00:47:19,040 --> 00:47:21,474
So try to stay focused here.

967
00:47:21,474 --> 00:47:25,940
See if you can elongate your
inhales and your exhalations.

968
00:47:25,940 --> 00:47:28,874
We're gonna slowly bring
the hands to the waistline.

969
00:47:28,874 --> 00:47:32,507
Plant awareness throughout all
four corners of that right foot.

970
00:47:33,507 --> 00:47:36,107
If you're not familiar with
four-part equal standing or

971
00:47:36,107 --> 00:47:38,740
Samasthiti, there's a
Yoga With Adriene on that.

972
00:47:38,740 --> 00:47:40,240
You can check it out.

973
00:47:40,240 --> 00:47:41,207
Soft bend in the knees here.

974
00:47:41,207 --> 00:47:43,174
You're gonna slide
the left toes back.

975
00:47:43,174 --> 00:47:47,740
Again, staying strong and
connected in this front foot.

976
00:47:47,740 --> 00:47:50,307
I'm gonna come to the center
but you can stay where you are.

977
00:47:51,974 --> 00:47:54,707
Alright, oh, Benji.

978
00:47:55,607 --> 00:47:56,740
So sweet.

979
00:47:56,740 --> 00:47:57,574
Here we go.

980
00:47:57,574 --> 00:48:00,440
Inhale, we're gonna find
soft bend in the knees here.

981
00:48:00,440 --> 00:48:02,540
Open up, big expansion.

982
00:48:02,540 --> 00:48:06,240
Exhale, palms come
together, draw your navel in.

983
00:48:06,240 --> 00:48:08,840
We're gonna start to bring the
thumbs back to the sternum just

984
00:48:08,840 --> 00:48:10,074
like we have been doing.

985
00:48:10,074 --> 00:48:11,574
And we're gonna
start to lean forward

986
00:48:11,574 --> 00:48:13,674
and maybe the
toes stay on the ground

987
00:48:13,674 --> 00:48:15,607
or maybe they start to lift off.

988
00:48:15,607 --> 00:48:17,307
Benji.
(clicks tongue)

989
00:48:17,307 --> 00:48:18,574
He as a boo-boo.

990
00:48:19,674 --> 00:48:21,307
So Warrior III.

991
00:48:21,307 --> 00:48:22,640
Sending your gaze down.

992
00:48:22,640 --> 00:48:24,040
Imagine you're
looking into a pond.

993
00:48:24,040 --> 00:48:26,174
You're seeing your reflection
but then you're seeing all the

994
00:48:26,174 --> 00:48:28,440
reflections of all the people
who logged on to this livestream

995
00:48:28,440 --> 00:48:32,274
today because,
in fact, we are one.

996
00:48:32,274 --> 00:48:35,207
Dial your left toes down and if
we want to take the fingertips

997
00:48:35,207 --> 00:48:37,007
forward, big beach
ball up and overhead.

998
00:48:37,007 --> 00:48:38,540
Maybe we play here.

999
00:48:41,207 --> 00:48:44,040
Wherever you are,
take a deep breath in

1000
00:48:44,040 --> 00:48:46,974
and then exhale
to slowly reel it all back.

1001
00:48:46,974 --> 00:48:48,574
Using that exhale,
that contraction,

1002
00:48:48,574 --> 00:48:52,207
to bring it back to center.

1003
00:48:52,207 --> 00:48:54,207
Mountain Pose.

1004
00:48:54,207 --> 00:48:56,974
Alright, whatever
happened, you say,

1005
00:48:56,974 --> 00:49:00,274
"Thank you," and we
move to the next side.

1006
00:49:00,274 --> 00:49:03,407
Hi Benji!
Are you awake now?

1007
00:49:03,407 --> 00:49:04,807
Excelente.

1008
00:49:04,807 --> 00:49:07,940
Spreading awareness through
the left foot now so really,

1009
00:49:07,940 --> 00:49:10,574
really, starting
there nice and slow.

1010
00:49:10,574 --> 00:49:13,074
And then when you're
ready hands to the waistline,

1011
00:49:13,074 --> 00:49:15,507
we'll slide the right toes back.

1012
00:49:15,507 --> 00:49:17,107
Hands at the
waistline first is good.

1013
00:49:17,107 --> 00:49:20,640
So you can really start to
build it from the ground up.

1014
00:49:21,874 --> 00:49:24,407
And then we'll lift up
from the pelvic floor.

1015
00:49:24,407 --> 00:49:25,974
When you're ready,
palms come together,

1016
00:49:25,974 --> 00:49:29,240
Anjuli Mudra,
and we start to slowly,

1017
00:49:29,240 --> 00:49:32,207
soft bend in the knees,
lean forward.

1018
00:49:33,107 --> 00:49:34,907
If you wanted to find an
expansion for that you could,

1019
00:49:34,907 --> 00:49:35,507
sorry.

1020
00:49:35,507 --> 00:49:39,040
But here we go,
moving into

1021
00:49:39,040 --> 00:49:41,407
your Warrior III.

1022
00:49:41,407 --> 00:49:42,974
So you can keep your
back toes on the ground

1023
00:49:42,974 --> 00:49:44,274
and work on this posture.

1024
00:49:44,274 --> 00:49:47,407
Work on where the
hips are in their socket.

1025
00:49:48,607 --> 00:49:49,774
Breathing.

1026
00:49:49,774 --> 00:49:52,740
Nice, slow inhalations.

1027
00:49:52,740 --> 00:49:55,840
Slow exhalations.
Maybe taking the fingertips

1028
00:49:55,840 --> 00:49:57,407
forward or even out.

1029
00:49:57,407 --> 00:50:00,874
Taking a variation that
rocks your world today.

1030
00:50:02,474 --> 00:50:05,474
And remember the invitation was
to definitely come as you are

1031
00:50:05,474 --> 00:50:07,840
so it's all good.

1032
00:50:07,840 --> 00:50:09,274
Be kind.

1033
00:50:11,640 --> 00:50:12,974
And wherever you are,

1034
00:50:12,974 --> 00:50:15,774
go ahead and take
one more deep breath in.

1035
00:50:15,774 --> 00:50:18,040
And then use your
exhale to reel it,

1036
00:50:18,040 --> 00:50:19,640
reel it, reel it
back to Mountain.

1037
00:50:19,640 --> 00:50:24,274
Even if you fell, you know
we're always here to catch ya.

1038
00:50:24,274 --> 00:50:25,740
And we start again.

1039
00:50:25,740 --> 00:50:28,074
Back to one, Mountain Pose.

1040
00:50:28,074 --> 00:50:30,107
Good, drop the
fingertips down to come up.

1041
00:50:30,107 --> 00:50:34,040
Inhale, big breath, big
stretch, catch a wave here.

1042
00:50:34,040 --> 00:50:37,107
Exhale, wiggle the fingertips,
rain it down this time.

1043
00:50:38,540 --> 00:50:40,107
Good, inhale, halfway lift.

1044
00:50:40,107 --> 00:50:42,074
This time send
the fingertips back,

1045
00:50:42,074 --> 00:50:44,640
palms face down, airplane arms

1046
00:50:44,640 --> 00:50:47,974
and then exhale
to let it all go.

1047
00:50:47,974 --> 00:50:49,574
Good, bend the knees,
plant the palms.

1048
00:50:49,574 --> 00:50:51,240
Step or hop it back to Plank.

1049
00:50:51,240 --> 00:50:54,474
Last call for vinyasa,
take it or leave it here.

1050
00:50:59,240 --> 00:51:01,040
Downward Facing Dog.

1051
00:51:01,807 --> 00:51:02,840
Excellent.

1052
00:51:02,840 --> 00:51:05,374
In Down Dog, we're gonna
plant through the left palm,

1053
00:51:05,374 --> 00:51:08,107
bring the right hand
to the heart center.

1054
00:51:08,107 --> 00:51:11,407
Just challenging ourselves here.

1055
00:51:11,407 --> 00:51:13,840
Good and then bringing
the right hand to the earth.

1056
00:51:13,840 --> 00:51:16,707
Slowly bring the left
hand to your heart center.

1057
00:51:18,640 --> 00:51:20,840
And then slowly releasing both.

1058
00:51:20,840 --> 00:51:23,074
We're gonna just come up
over a little hurtle here

1059
00:51:23,074 --> 00:51:26,040
so draw the lower belly in.

1060
00:51:26,040 --> 00:51:28,940
And then draw the
navel to the spine.

1061
00:51:28,940 --> 00:51:31,240
Hug the low ribs in
and slowly slide your way

1062
00:51:31,240 --> 00:51:33,407
into our final Plank Pose.

1063
00:51:33,407 --> 00:51:37,140
We're here for one I love you,
two, I love you.

1064
00:51:37,140 --> 00:51:39,207
Three, I really do love you.

1065
00:51:39,207 --> 00:51:41,974
And on the four, slowly
bring your knees to the earth.

1066
00:51:42,740 --> 00:51:46,540
Swing the legs to one side,
start to come through to a seat.

1067
00:51:46,540 --> 00:51:48,274
Send your legs out in front.

1068
00:51:50,040 --> 00:51:51,174
Dundasana.

1069
00:51:52,774 --> 00:51:54,007
One of my favorites.

1070
00:51:54,007 --> 00:51:57,474
Stick Pose or Staff Pose.

1071
00:51:58,874 --> 00:52:00,407
Send the toes up to the sky.

1072
00:52:00,407 --> 00:52:02,807
Bring your fingertips

1073
00:52:02,807 --> 00:52:05,640
down slowly
outside of your hips.

1074
00:52:05,640 --> 00:52:07,707
If the palms come to
the earth, wonderful.

1075
00:52:07,707 --> 00:52:09,274
If not, fingertips.

1076
00:52:09,274 --> 00:52:11,674
You want to draw the
shoulder blades together.

1077
00:52:11,674 --> 00:52:14,174
Melt them down the back body.

1078
00:52:14,174 --> 00:52:15,840
Strong legs here.

1079
00:52:17,874 --> 00:52:19,874
And if you feel okay here,

1080
00:52:20,674 --> 00:52:22,640
like you can
sit up tall without

1081
00:52:22,640 --> 00:52:24,040
the nice support
of your fingertips

1082
00:52:24,040 --> 00:52:25,774
maybe bringing palms
together at the heart.

1083
00:52:27,574 --> 00:52:29,340
Now close your eyes.

1084
00:52:29,340 --> 00:52:31,640
Make a wish.

1085
00:52:31,640 --> 00:52:35,007
And blow out the candlelight.

1086
00:52:36,207 --> 00:52:40,807
For tonight is just the night,

1087
00:52:40,807 --> 00:52:43,407
we're gonna celebrate.
(laughs)

1088
00:52:44,640 --> 00:52:46,974
Alright, just taking
a second to cool down.

1089
00:52:47,540 --> 00:52:48,340
Sorry about that.

1090
00:52:49,307 --> 00:52:50,440
Can't edit that out.

1091
00:52:53,407 --> 00:52:54,640
And once again,

1092
00:52:55,607 --> 00:52:58,340
if you can really
take away any little

1093
00:52:58,340 --> 00:53:00,574
dance from this practice today,

1094
00:53:00,574 --> 00:53:04,507
it would be finding a
sense of unity or wholeness

1095
00:53:05,507 --> 00:53:10,474
in the dance of the
expansion and the contraction.

1096
00:53:10,474 --> 00:53:14,840
So here we go again, we use the
asana practice to kind of play

1097
00:53:14,840 --> 00:53:16,407
with that to show us.

1098
00:53:16,407 --> 00:53:19,607
We inhale open the palms.

1099
00:53:19,607 --> 00:53:21,107
Core is engaged here.

1100
00:53:21,107 --> 00:53:22,374
Open, open, open.

1101
00:53:22,374 --> 00:53:23,707
Big beach ball is the expansion.

1102
00:53:23,707 --> 00:53:26,307
You have to use the
breath though so breathe in.

1103
00:53:26,307 --> 00:53:29,374
And then exhale to slowly
bring the palms together.

1104
00:53:29,374 --> 00:53:30,507
Bend your knees.

1105
00:53:30,507 --> 00:53:34,474
And we're gonna
come into Forward Fold.

1106
00:53:34,474 --> 00:53:36,440
Once your head
starts to melt here,

1107
00:53:36,440 --> 00:53:40,807
you can take your hands to
the outer edges of the legs,

1108
00:53:40,807 --> 00:53:43,074
the calves, the shins,
maybe to the ankles

1109
00:53:43,074 --> 00:53:45,074
or even to the feet.

1110
00:53:45,074 --> 00:53:47,840
Also an option to
take your index finger,

1111
00:53:47,840 --> 00:53:49,340
your middle finger
and your thumb

1112
00:53:49,340 --> 00:53:51,074
and hook it around
your big toe here.

1113
00:53:51,074 --> 00:53:54,874
We're here for three
cycles of breath in and out.

1114
00:53:54,874 --> 00:53:56,507
In and out. In and out.

1115
00:54:00,307 --> 00:54:02,840
Coming into your own
private little love cave 

1116
00:54:02,840 --> 00:54:04,707
here at the end of our practice.

1117
00:54:06,007 --> 00:54:09,640
Feeling the skin of the back
body stretch as you breathe in.

1118
00:54:11,074 --> 00:54:13,574
And soften as you breathe out.

1119
00:54:23,074 --> 00:54:26,507
Relax the weight of your
head over for this last breath.

1120
00:54:28,440 --> 00:54:30,440
Soften the skin of the face.

1121
00:54:32,407 --> 00:54:34,107
You can even part your lips.

1122
00:54:37,974 --> 00:54:39,140
Surrender.

1123
00:54:42,007 --> 00:54:45,574
And then stay focused here,
stay with this sensation

1124
00:54:45,574 --> 00:54:48,240
as you slowly keep
breathing and unravel.

1125
00:54:50,707 --> 00:54:53,040
Nice, we're gonna bend
one knee then the other.

1126
00:54:53,040 --> 00:54:55,274
This is one of my
all-time favorite yoga poses.

1127
00:54:55,274 --> 00:54:57,740
We're gonna hook the
elbows on the knees.

1128
00:54:58,974 --> 00:55:01,140
Sit up nice and tall,
breathe in.

1129
00:55:01,140 --> 00:55:02,907
Expansion.

1130
00:55:02,907 --> 00:55:04,707
And then exhale, chin to chest.

1131
00:55:04,707 --> 00:55:06,474
Just relax the
weight of your head over.

1132
00:55:09,540 --> 00:55:11,574
Breathing here again.

1133
00:55:13,174 --> 00:55:15,474
Three breaths nice and slow.

1134
00:55:24,074 --> 00:55:26,707
So going inward

1135
00:55:26,707 --> 00:55:29,907
and remembering that
the breath always comes first

1136
00:55:31,674 --> 00:55:34,640
and that this tool
for playing with expansion and

1137
00:55:34,640 --> 00:55:39,640
contraction, this idea of
what goes up must come down,

1138
00:55:39,640 --> 00:55:42,140
a real practice for

1139
00:55:43,707 --> 00:55:47,274
helping you ride
the wave which I feel

1140
00:55:48,840 --> 00:55:51,907
is super important that we
acknowledge right now.

1141
00:55:54,707 --> 00:55:57,240
Remember that the breath
always comes first, okay.

1142
00:55:59,474 --> 00:56:00,974
Let's release.

1143
00:56:00,974 --> 00:56:03,507
Let's come on back
down to the ground.

1144
00:56:03,507 --> 00:56:06,640
We're not gonna do a full on
Shavasana here because of the

1145
00:56:06,640 --> 00:56:10,240
livestream but I do want to come
here for a second here so

1146
00:56:10,240 --> 00:56:12,707
go ahead and come all
the way to your back.

1147
00:56:13,674 --> 00:56:16,140
We're gonna do a
Bridge Pose here.

1148
00:56:17,007 --> 00:56:20,707
So draw the heels
up towards the hips,

1149
00:56:20,707 --> 00:56:22,074
the knees up towards the sky.

1150
00:56:22,074 --> 00:56:23,374
Toes are pointing forward.

1151
00:56:23,374 --> 00:56:25,207
Just keep it nice
and gentle here.

1152
00:56:25,207 --> 00:56:28,674
Inhale, we're gonna
slowly send the shins forward,

1153
00:56:28,674 --> 00:56:29,407
lift the hips.

1154
00:56:29,407 --> 00:56:31,607
If you want to take
the bind, you can.

1155
00:56:31,607 --> 00:56:33,274
Interlacing the fingertips,

1156
00:56:33,274 --> 00:56:34,907
drawing the
shoulder blades together.

1157
00:56:34,907 --> 00:56:36,407
Just doing one of these.

1158
00:56:36,407 --> 00:56:38,474
Strong footing.

1159
00:56:38,474 --> 00:56:39,640
Big breath.

1160
00:56:41,307 --> 00:56:43,307
Lift the chest up
towards the chin

1161
00:56:44,207 --> 00:56:46,307
and lift the chin
up towards the sky.

1162
00:56:48,207 --> 00:56:51,274
Good and then slowly release.

1163
00:56:51,274 --> 00:56:53,807
Walk the feet together,
soles of the feet together 

1164
00:56:53,807 --> 00:56:55,840
and send the knees out wide.

1165
00:56:55,840 --> 00:56:57,840
Return the left hand
to the heart space,

1166
00:56:57,840 --> 00:56:59,340
right hand to the belly.

1167
00:57:00,207 --> 00:57:01,874
A little hip opener here.

1168
00:57:01,874 --> 00:57:03,640
Nice passive hip opener.

1169
00:57:03,640 --> 00:57:05,507
If it's too much you
can just do one leg

1170
00:57:05,507 --> 00:57:08,440
at a time by extending one leg 

1171
00:57:10,474 --> 00:57:13,174
and then taking the time
to switch and balance it out.

1172
00:57:13,174 --> 00:57:16,074
Close your eyes here,
take a deep breath in.

1173
00:57:17,540 --> 00:57:22,140
And now use this
exhale to choose.

1174
00:57:25,740 --> 00:57:27,140
What do you want to choose?

1175
00:57:27,140 --> 00:57:30,207
So often at the end
of practice we will invite

1176
00:57:31,740 --> 00:57:34,274
each other to
finish that sentence.

1177
00:57:34,274 --> 00:57:36,074
I choose...

1178
00:57:42,007 --> 00:57:44,840
And if you're
feeling shy about that,

1179
00:57:44,840 --> 00:57:47,640
that's okay but
maybe do it anyway.

1180
00:57:47,640 --> 00:57:49,207
I choose...

1181
00:57:51,240 --> 00:57:53,274
And then you
finish that sentence.

1182
00:58:02,540 --> 00:58:04,840
Then inhale lots of love in.

1183
00:58:04,840 --> 00:58:06,240
We're gonna bring
the palms together,

1184
00:58:06,240 --> 00:58:08,307
then we're gonna interlace the
fingers and you're gonna bring

1185
00:58:08,307 --> 00:58:10,007
them behind the head.

1186
00:58:10,007 --> 00:58:13,174
So now your arms and your legs
are mirroring each other here.

1187
00:58:13,174 --> 00:58:18,074
Extend your thumbs and start
to give yourself a nice massage

1188
00:58:18,074 --> 00:58:20,640
here at the top of the neck,

1189
00:58:20,640 --> 00:58:24,440
the base of the head.

1190
00:58:24,440 --> 00:58:28,674
I've been doing a lot of work
around this area of my body

1191
00:58:28,674 --> 00:58:29,940
(laughs)

1192
00:58:29,940 --> 00:58:31,840
in my own practice

1193
00:58:31,840 --> 00:58:35,374
and with my work with Sumair,

1194
00:58:35,374 --> 00:58:38,140
my coach, who is on the
Find What Feels Good Membership

1195
00:58:38,140 --> 00:58:40,207
if you're interested.

1196
00:58:40,207 --> 00:58:43,040
I love that I get an opportunity

1197
00:58:43,040 --> 00:58:45,174
to continue my education

1198
00:58:46,340 --> 00:58:49,007
and work with my body
in that process with him

1199
00:58:49,007 --> 00:58:50,040
so check him out.

1200
00:58:50,040 --> 00:58:51,640
He's amazing.

1201
00:58:51,640 --> 00:58:52,607
Okay, here we go.

1202
00:58:52,607 --> 00:58:54,174
Big breath in.

1203
00:58:54,174 --> 00:58:56,340
Exhale to
release the arms first.

1204
00:58:56,340 --> 00:58:59,740
Bring the fingertips to
the outer edges of the legs.

1205
00:58:59,740 --> 00:59:01,574
Bring the knees together.

1206
00:59:01,574 --> 00:59:04,007
You can walk the feet now
as wide as your yoga mat.

1207
00:59:04,007 --> 00:59:06,674
Find internal
rotation of the hips.

1208
00:59:06,674 --> 00:59:07,807
Breathing deep here.

1209
00:59:07,807 --> 00:59:09,974
Start to open your eyes.

1210
00:59:09,974 --> 00:59:11,707
Notice how you feel.

1211
00:59:13,640 --> 00:59:16,507
And then extend the legs long.

1212
00:59:20,774 --> 00:59:23,540
Open the palms up
towards the sky.

1213
00:59:25,207 --> 00:59:29,240
Now close your eyes here in
Corpse Pose and see just how

1214
00:59:29,240 --> 00:59:30,974
quickly you can surrender.

1215
00:59:30,974 --> 00:59:34,074
Relaxing the weight
of your body fully and

1216
00:59:34,074 --> 00:59:35,574
completely into the earth.

1217
00:59:45,407 --> 00:59:48,040
And let your next breath
be a breath of gratitude

1218
00:59:48,040 --> 00:59:50,274
for yourself for showing up.

1219
00:59:51,740 --> 00:59:55,840
Not just today but all
the days that you come to

1220
00:59:55,840 --> 00:59:58,507
your mat to be with yourself.

1221
01:00:01,274 --> 01:00:05,140
To know yourself and
to care for yourself.

1222
01:00:10,840 --> 01:00:13,640
And now send some love and
gratitude out to all the people

1223
01:00:13,640 --> 01:00:17,107
who are showing
up to do the same.

1224
01:00:17,107 --> 01:00:19,874
Taking care of themselves.

1225
01:00:19,874 --> 01:00:23,140
Continuing to stay curious

1226
01:00:23,140 --> 01:00:24,807
and want to know

1227
01:00:26,940 --> 01:00:29,040
themselves.

1228
01:00:29,040 --> 01:00:31,174
For I truly believe it is
through these types of

1229
01:00:31,174 --> 01:00:35,307
practices that we better
equip ourselves

1230
01:00:35,307 --> 01:00:39,007
to serve others.

1231
01:00:41,640 --> 01:00:44,807
To be there for our loved
ones

1232
01:00:44,807 --> 01:00:47,074
in the best way possible.

1233
01:00:49,974 --> 01:00:52,774
And to show up for the world,
to find our meaningful

1234
01:00:52,774 --> 01:00:57,074
contribution each day no
matter if it is big or small.

1235
01:01:02,907 --> 01:01:05,807
Start to wiggle your
fingers and your toes.

1236
01:01:06,807 --> 01:01:09,840
And when you're ready, hug the
knees back up into the chest.

1237
01:01:10,940 --> 01:01:13,974
And we'll slide the hands to the
backs of the thighs to do the

1238
01:01:13,974 --> 01:01:17,574
rock and roll roll-up or if
it's kind of late in the day or

1239
01:01:17,574 --> 01:01:20,907
you're just feeling
soft and easy in your body,

1240
01:01:20,907 --> 01:01:23,140
maybe turn to
one side, any side,

1241
01:01:23,140 --> 01:01:25,740
and use your hands to
slowly press back up.

1242
01:01:27,074 --> 01:01:30,707
We will come to a
nice comfortable seat.

1243
01:01:35,507 --> 01:01:37,474
And on your next breath in

1244
01:01:37,474 --> 01:01:39,840
squeeze the shoulders
up to the earlobes.

1245
01:01:39,840 --> 01:01:43,674
And exhale, drop 'em down,
bring the palms together.

1246
01:01:45,574 --> 01:01:48,840
I would like to
thank you for being here.

1247
01:01:50,107 --> 01:01:54,040
Whether you're here for me
or for you or let's face it,

1248
01:01:54,040 --> 01:01:59,074
I'm starting to realize
many people show up for Benji.

1249
01:01:59,074 --> 01:02:00,707
I was just leading to that joke.

1250
01:02:00,707 --> 01:02:02,807
Okay, thank you so
much for being here.

1251
01:02:02,807 --> 01:02:07,307
I'd also like to thank YouTube
for supporting this livestream

1252
01:02:07,307 --> 01:02:10,474
and the team at St. Jude.

1253
01:02:11,474 --> 01:02:14,674
If you'd like to learn more
about St. Jude you can do that

1254
01:02:14,674 --> 01:02:16,940
by clicking the link in the bio.

1255
01:02:16,940 --> 01:02:20,407
We have the donation button set
for you to donate a dollar or

1256
01:02:20,407 --> 01:02:22,140
more to support them.

1257
01:02:22,140 --> 01:02:26,174
And there's also an external
link in the video description

1258
01:02:26,174 --> 01:02:28,774
where you can contribute as
well if that donation button

1259
01:02:28,774 --> 01:02:31,807
doesn't work based on
the country you live in.

1260
01:02:31,807 --> 01:02:33,740
Take good time to look at the
Super Chat if you haven't

1261
01:02:33,740 --> 01:02:36,607
already and realize how
connected we all are through

1262
01:02:36,607 --> 01:02:40,607
this practice and let's take
some time later on today or

1263
01:02:40,607 --> 01:02:43,874
maybe later on this week to
contemplate what that means

1264
01:02:43,874 --> 01:02:45,574
and what that could mean

1265
01:02:45,574 --> 01:02:49,474
for us to have
something like yoga

1266
01:02:49,474 --> 01:02:52,174
and this community
that bring us together

1267
01:02:52,174 --> 01:02:53,940
despite our differences.

1268
01:02:53,940 --> 01:02:55,774
A meeting place,

1269
01:02:55,774 --> 01:02:59,240
this safe space where
we can come together

1270
01:02:59,240 --> 01:03:03,307
with whatever we've got
going on and be honest.

1271
01:03:05,007 --> 01:03:07,174
I'd also like to thank my team,

1272
01:03:07,174 --> 01:03:09,507
the Yoga With Adriene/
Find What Feels Good team.

1273
01:03:09,507 --> 01:03:12,607
I love the people that I get to
work with and if you have been

1274
01:03:12,607 --> 01:03:15,374
in the community for a
while you probably know that

1275
01:03:15,374 --> 01:03:18,274
they are incredibly
special and remarkable.

1276
01:03:18,274 --> 01:03:22,440
And finally my partner from
Day 1 of this project and

1277
01:03:22,440 --> 01:03:24,674
we never thought
it would grow (chuckles)

1278
01:03:24,674 --> 01:03:28,174
to be what it is and

1279
01:03:28,174 --> 01:03:29,507
now this is really
special 'cause we're

1280
01:03:29,507 --> 01:03:33,374
here today so it's kind of a
full circle moment.

1281
01:03:33,374 --> 01:03:38,807
He's behind the camera and
I'm here just like on Day 1

1282
01:03:38,807 --> 01:03:42,674
when there was no
one but the two of us

1283
01:03:42,674 --> 01:03:44,707
kind of showing up for practice.

1284
01:03:44,707 --> 01:03:47,574
There's much more than two of us
now and I want you to know you

1285
01:03:47,574 --> 01:03:50,974
always have a place here
in this family and we really

1286
01:03:50,974 --> 01:03:55,340
appreciate you sharing this
practice with your families and

1287
01:03:55,340 --> 01:03:58,207
extended families
and your communities.

1288
01:03:58,207 --> 01:04:01,374
Let's keep that loving
ripple effect going and

1289
01:04:01,374 --> 01:04:02,974
thank you for
your patience today.

1290
01:04:02,974 --> 01:04:04,407
I love you guys.

1291
01:04:04,407 --> 01:04:06,607
Let's take one
final deep breath in as

1292
01:04:06,607 --> 01:04:10,407
a global community,
a Kula.

1293
01:04:10,407 --> 01:04:11,874
Here we go, ready?

1294
01:04:11,874 --> 01:04:13,740
Inhale lots of love in.

1295
01:04:15,607 --> 01:04:17,674
And exhale lots of love out.

1296
01:04:17,674 --> 01:04:20,507
We bow the head to the
heart and we whisper

1297
01:04:22,140 --> 01:04:23,340
Namaste.

1298
01:04:25,807 --> 01:04:26,607
Thanks everyone.

1299
01:04:26,607 --> 01:04:29,007
Subscribe to the channel
if you haven't already.

1300
01:04:29,007 --> 01:04:32,674
Please let us know how you're
feeling in the Super Chat and if

1301
01:04:32,674 --> 01:04:37,107
you have the means, we'd love
for you to donate to St. Jude.

1302
01:04:37,107 --> 01:04:38,607
If not, no worries.

1303
01:04:38,607 --> 01:04:40,307
Thank you so
much for being here.

1304
01:04:40,307 --> 01:04:41,407
Take care.