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- Hello, everyone.
Welcome to Yoga With Adriene.

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I'm Adriene and
this is darling Benji

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and we are so glad you
are here for this full class.

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This is yoga for renewal.

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

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(upbeat music)

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Alrighty, my darling friend,
come on down to the ground.

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We're gonna begin
today's practice in a seat,

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so you can come to
maybe cross legs here,

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or if it's in your practice

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maybe you've already
been moving a bit today

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or it feels right in your body

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to maybe start in
a kneeling position,

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that's an option today as well.

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If both are rather difficult,
know that you're not alone.

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It might be a good option then

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for you to sit up on a
big towel or a blanket,

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maybe a block or a big book

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if you have something
just to lift the hips.

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Try not to think too hard,
I just spit, too hard.

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Just make a
choice and let's begin.

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Sit up nice and tall.

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Relax your shoulders.

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You made it. 
The hardest part is truly done.

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Making that choice to begin,
finding your seat,

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and here we are.

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Go ahead and close the eyes.

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If you're not quite comfortable
with closing your eyes yet,

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just soften your gaze.

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Look down past your nose.

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Again, relax your shoulders.

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Allow the hands to rest gently
on the knees or the thighs.

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Let the elbows get heavy.

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With a soft gaze
or your eyes closed,

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bring your attention 
or your mind's eye,

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your focus,

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bring your attention,
your imagination even,

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to the very bottom of the spine.

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And just let your attention,
your focus,

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again, even your imagination,

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let it ruminate
down there. (chuckles)

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It's off to a great start
for a bit, but hang with me.

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Just kind of bring your attention
to the base of the spine.

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The pelvis.

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And the hips.

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And as you bring your attention
to this area of the body,

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just notice what comes up,
any fidgeting, any distractions.

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Perhaps you've landed
in a really quiet space

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and boom, it's serene, but 
chances are that's not the case.

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And so don't feel 
like you have to be

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in a perfect setting 
for this practice to really

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work its magic.

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The most important thing
is that you've taken the time

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to bring your attention inward.

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So we'll attempt to
become more still here.

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But if it's not happening
right away for whatever reason,

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it's all good.

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This session, as with

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all of my yoga practices,

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really is an invitation
to practice being present.

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Present with what is.

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Slowly, gently begin
to deepen your breath.

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Again, we're still just,
whatever this means to you,

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just bringing your attention,
your awareness,

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just allowing some
imagination, some energy

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to swirl around the hips,
the bowl of the pelvis,

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the base of the spine.

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If you're familiar
with the root chakra,

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then that's where
we are right now.

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Finding our home, our base.

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Setting the bar at a nice

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place that feels centered,
that feels true.

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Maybe it's time for you
to hit the reset button,

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come back to basics.

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Checking in with your foundation

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so you can grow this season.

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And start to, 
yep, you guessed it,

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take this awareness, this focus,
on the base of the spine

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and let it travel up 
the spinal column

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slowly and steadily.

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And if this little action,

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this invitation to draw
focus up through the spine

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from the bottom to the
top changes your posture

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or the way you're carrying
yourself in this moment, let it.

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Allow it.

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It can be subtle,
it could be big.

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You could've noticed you were
really crumpling in the spine.

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Maybe you start to
breathe a little deeper here,

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with more awareness,

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putting some conscious energy,

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some intention
behind your breath.

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If you haven't already,

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travel all the way up
to the crown of the head.

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Find a gentle lift in the chest.

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Drop the shoulders
down a little more,

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a little heavier in the elbows.

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Get long, long,
long in the spine.

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Make sure you're not
holding or gripping in the toes,

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the fingers, the jaw.

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Soften the skin of the forehead.

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Relax the brows.

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And when you're ready,
so, so slow,

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so sweetly bring
the palms together

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at the chest, at the heart.

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Now, if you haven't already,

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or maybe you've opened the
eyes to just check in with me,

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which is great, always do that.

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That's why I'm here.

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Go ahead and close the eyes now

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just to really feel the
palms pressing together here.

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You can even lift
your chest, your sternum,

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up to your thumbs and
feel that connection as well.

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Imagine your body's
really heavy from the waist down

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and really light
from the waist up.

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Now let's take a
deep breath in together.

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Ready, inhaling
in through the nose.

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And as you exhale slowly,

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bow your head down to your heart

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and just feel that
nice passive stretch,

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or maybe it's a big stretch
for you in the back of the neck

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all the way up into
the back of the head.

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Connecting to the
muscles of the upper back.

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Keep breathing here.

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Take a quiet moment
to set an intention

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for this renewal practice.

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And if you found
something right away, trust it.

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Maybe breathe
with it for a second.

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If you're struggling here,
maybe finish the sentence,

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"I choose..."

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I choose...

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And a big inhale in together.

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Here we go, in through the nose.

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And an exhale
out slowly together.

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As we lift the head,
release the hands,

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bat the eyelashes open.

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Oh, hello there.

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We're gonna take a nice,
easy twist to the right.

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So if you're on your knees,
you can stay there.

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Lift up from the pelvic
floor for support, everyone.

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Let's take the right hand.

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Excuse me, left hand 
to the right knee.

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Right fingertips behind you.

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Get nice and tall
through the side waist.

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All four sides of the torso
nice and evenly lengthened here.

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Benji's chillin'.

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Tuck the chin slightly

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to lengthen through
the back of the neck.

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Inhale in deeply.

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And exhale to slowly
bring it back through center.

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Then we're gonna take
it to the other side.

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Inhale, lifting up
from the pelvic floor.

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We're not pushing,
we're not cranking here.

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Nice and integrated 
from the start.

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Tuck the chin slightly.

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Get nice and long through
all four sides of the torso.

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And let's release 
back to center.

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Inhale, spread the
fingertips super wide.

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Exhale, fist, squeeze,
squeeze, squeeze.

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Inhale, spread the
fingertips super wide, stretch.

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Exhale, squeeze,
squeeze, squeeze.

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Navel draws slightly in.

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Last one, inhale, stretch,
stretch, stretch.

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Maybe this time you open
your mouth, open the jaw,

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face nice and big.

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And exhale, fists,
navel draws in.

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Maybe scrunching the face,
pursing the lips.

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Good. Inhale,
spread the fingertips.

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We're gonna reach the arms
all the way up towards the sky.

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Exhale, palms down at the heart.

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Syncing up with your
breath. Really do it.

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Inhale, spread the fingertips.

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This time, softness here.

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And exhale, 
hands together at the heart.

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Last one, inhale,
get really long.

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So really
stretching from the waist

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all the way up to the wrist,

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all the way to the
fingertips and beyond.

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And then exhale,
hands to heart center.

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Inhale in together.

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Exhale out slowly together.

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Beautiful. Inhale takes 
you gently to all fours,

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Cat-Cow.

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Make sure your wrists are
right underneath the shoulders,

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knees directly
underneath the hip points.

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So we're not too narrow
here and we're not too wide,

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but we're creating
a nice foundation,

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awareness of foundation.

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Benji, you're doing great.

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Inhale to the drop the belly.

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Press into the tops of the feet.

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As you do so, open
the chest, look forward.

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Cow, grip through 
the fingertips.

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Exhale, round through the spine.

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Navel draws up,
chin to chest, Cat Pose.

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Press into the tops of the feet.

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Inhale, drop the
belly nice and slow.

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Bye, Benji.

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Exhale, rounding through.

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Careful not to rush this.

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Let's move unhurried.

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Inhale, drop the belly.

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Maybe draw a little
energy back with the palms here.

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Press into the tops of the feet.

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Open up through
the neck, the throat.

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And exhale, chin to chest,
round through.

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Press into the toes,
press into the fingers.

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Good, one more with the sound
of your breath, nice and slow.

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After you've gone both ways,

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we'll come back to
a nice neutral spine.

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Check it out.

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You're gonna walk the
right knee over to the left,

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then we're gonna
use our hands here

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to slowly come on to our side,
so on the right hip here.

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Right hand comes to the earth,

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right elbow just
underneath the right shoulder.

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There we go, excellent.

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So for starters here, we're
gonna keep the knees together,

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feet together,
ankles together here.

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I don't want to collapse
into my right shoulder here.

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I wanna keep
this nice and lifted.

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So we're creating
a little stability

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in the shoulder joint here.

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I'm kind of already
engaged in my right oblique.

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I'm just gonna
nice and easy open,

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keep the right
leg heavy, and close.

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Open and close.

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Now, breathe.
Inhale open. And close.

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Nice and easy in the neck.

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Open and close.

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Now, keep it going
with your breath here

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and see if you can 
draw a little energy

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to your core

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by hugging the low ribs in.

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So instead of splaying out here,

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I'm really kind of finding
that containment here in the abs

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to support this movement.

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Left fingertips can
come onto the ground here

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for a little more stability.

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Alright, you're doing great.

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Nice and slow,
let's do three more here.

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Wherever you are, count 'em out.

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Nice and slow.

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After three, you're gonna relax

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the right arm onto the ground.
You have two options here.

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You can extend the right arm

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and rest your head on
your right bicep here

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or you can use your right hand

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to cradle the right side
of the head, the right ear.

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That's what I'm gonna do here.

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Then, check it out, now we're
gonna open it up a little more.

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So the left hand's gonna come

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to the outer edge
of the left leg here.

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I'm gonna open
it all the way up.

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Peek at if you need to.

255
00:14:24,630 --> 00:14:26,880
So, active feet.

256
00:14:26,880 --> 00:14:29,830
My knees are bent kind of
in this right angle here.

257
00:14:29,830 --> 00:14:32,130
And then all the way down.

258
00:14:32,130 --> 00:14:35,530
And that's it, all the
way up and all the way down.

259
00:14:35,530 --> 00:14:37,370
Now, you're gonna wanna
find your core again here,

260
00:14:37,370 --> 00:14:39,090
but here's the kicker.

261
00:14:39,090 --> 00:14:44,060
We're gonna do some really
nice work for the hips here

262
00:14:44,060 --> 00:14:46,810
by creating a little
resistance with the top hand.

263
00:14:46,810 --> 00:14:50,293
So you're gonna
open up and close.

264
00:14:51,300 --> 00:14:56,070
Open up, pressing just a little
bit down with the left hand

265
00:14:56,070 --> 00:14:57,873
and closing with control.

266
00:14:58,750 --> 00:15:00,203
Give it a try.

267
00:15:03,190 --> 00:15:05,883
Engage that low
belly for stability.

268
00:15:06,760 --> 00:15:08,104
You don't wanna rush this,

269
00:15:08,104 --> 00:15:11,190
so there's an undercurrent,
a theme here,

270
00:15:11,190 --> 00:15:13,740
of kind of 
moving unhurried, right?

271
00:15:13,740 --> 00:15:18,630
This is a season we're all
wanting to get back to it.

272
00:15:18,630 --> 00:15:20,310
You know, we're
wanting to get back

273
00:15:20,310 --> 00:15:23,027
to whatever normal life is.

274
00:15:23,027 --> 00:15:25,940
You know, we're
trying to reach our goals.

275
00:15:25,940 --> 00:15:28,230
We're trying to get it all done.

276
00:15:28,230 --> 00:15:31,600
We want everything all at once.

277
00:15:31,600 --> 00:15:34,253
Can we move slowly, mindfully,

278
00:15:35,740 --> 00:15:38,815
paying attention to

279
00:15:38,815 --> 00:15:41,859
what's going on on the inside?

280
00:15:45,100 --> 00:15:49,870
Super great for the
glute here, too. (chuckles)

281
00:15:49,870 --> 00:15:51,770
Alright, wherever you are,
let's count them out.

282
00:15:51,770 --> 00:15:53,710
Do three more.
Don't forget to give yourself

283
00:15:53,710 --> 00:15:55,994
that resistance
with the top hand.

284
00:16:04,700 --> 00:16:05,930
And then release.

285
00:16:05,930 --> 00:16:07,670
Awesome, we're
gonna press back up.

286
00:16:07,670 --> 00:16:10,243
We're gonna come back
to Tabletop Position.

287
00:16:12,450 --> 00:16:16,223
Beautiful. Inhale, drop
the belly, open the chest.

288
00:16:17,370 --> 00:16:21,290
Exhale, round through
the spine, chin to chest.

289
00:16:21,290 --> 00:16:24,570
From here, you're
gonna walk your left knee

290
00:16:24,570 --> 00:16:29,117
over to your right knee
and come on to your left side.

291
00:16:32,670 --> 00:16:35,410
Great, left elbow right
underneath that left shoulder,

292
00:16:35,410 --> 00:16:37,250
so we're
stacking the bones here.

293
00:16:37,250 --> 00:16:38,340
Keep the feet together,

294
00:16:38,340 --> 00:16:40,430
right fingertips on
the earth for stability

295
00:16:40,430 --> 00:16:43,803
and we're gonna open
nice and slow and close.

296
00:16:44,760 --> 00:16:48,370
Open nice and slow and close.

297
00:16:48,370 --> 00:16:51,707
So I'm engaging the muscles
of my core here for stability.

298
00:16:51,707 --> 00:16:53,230
And you can
start to kind of feel

299
00:16:53,230 --> 00:16:54,840
how everything's 
connected, right?

300
00:16:54,840 --> 00:16:58,140
Those chains are
all working as one.

301
00:16:58,140 --> 00:16:59,950
That's why I like to say,

302
00:16:59,950 --> 00:17:02,473
think of your body as
one moving part a lot.

303
00:17:05,400 --> 00:17:06,640
While, of course,
there are benefits

304
00:17:06,640 --> 00:17:07,970
to isolating muscle groups,

305
00:17:07,970 --> 00:17:09,490
we have to kind
of always remember

306
00:17:09,490 --> 00:17:11,550
that things are
working in tandem

307
00:17:11,550 --> 00:17:13,883
in a nice, beautiful chain.

308
00:17:14,910 --> 00:17:17,330
And it's okay if
you actually don't know

309
00:17:17,330 --> 00:17:20,280
or understand those chains,
your body knows.

310
00:17:20,280 --> 00:17:22,510
So if you're just
listening in your yoga practice,

311
00:17:22,510 --> 00:17:24,290
you'll be able to feel it out.

312
00:17:24,290 --> 00:17:27,255
Like right now, 
I'm really feeling

313
00:17:28,233 --> 00:17:30,360
low abdominals, oblique.

314
00:17:30,360 --> 00:17:32,020
Nice and slow.

315
00:17:32,020 --> 00:17:36,893
Another benefit to not
moving too fast, rushing, right?

316
00:17:40,780 --> 00:17:44,253
You get to notice
what's really going on.

317
00:17:45,170 --> 00:17:47,770
Stop and smell
the roses, they say.

318
00:17:47,770 --> 00:17:49,767
Okay, three more. Count 'em out.

319
00:17:55,810 --> 00:17:58,150
Yes, and then slide it down.

320
00:17:58,150 --> 00:18:03,150
You get to decide, either arm
extended or cradling the head.

321
00:18:03,800 --> 00:18:05,140
Bend those knees.

322
00:18:05,140 --> 00:18:08,960
Right hand's gonna come to
the outer edge of the right leg

323
00:18:08,960 --> 00:18:09,793
and we're gonna go,

324
00:18:09,793 --> 00:18:10,870
we know what we're
doing now on this side,

325
00:18:10,870 --> 00:18:11,703
so we're gonna go right into it.

326
00:18:11,703 --> 00:18:13,810
We're gonna open and close.

327
00:18:13,810 --> 00:18:17,120
Give yourself a little
resistance here on the way down,

328
00:18:17,120 --> 00:18:19,534
lots of control on the way up.

329
00:18:23,250 --> 00:18:27,263
So great for the hips.

330
00:18:30,170 --> 00:18:32,423
For muscle, for tissue,

331
00:18:34,850 --> 00:18:36,720
connecting at all.

332
00:18:36,720 --> 00:18:38,360
If you haven't worked
these muscles in a while,

333
00:18:38,360 --> 00:18:41,093
your glutes might be on fire,

334
00:18:42,320 --> 00:18:44,680
but we're getting
a nice strong base

335
00:18:46,140 --> 00:18:48,351
for our renewal practice.

336
00:18:50,090 --> 00:18:53,210
Just notice if you have
kind of sped things up here,

337
00:18:53,210 --> 00:18:55,081
see if you can slow it down.

338
00:19:02,120 --> 00:19:05,483
Notice if you are
still breathing deeply,

339
00:19:06,360 --> 00:19:09,683
putting some conscious
energy behind the breath here.

340
00:19:10,550 --> 00:19:13,160
I mean, if anything,
that is what this time

341
00:19:13,160 --> 00:19:15,000
is really great for, right?

342
00:19:15,000 --> 00:19:16,570
Not to mention all
the physical benefits

343
00:19:16,570 --> 00:19:17,770
you're gonna get
out of this practice,

344
00:19:17,770 --> 00:19:20,600
but just putting your phone away

345
00:19:20,600 --> 00:19:24,206
and being with your breath,
slowing it down.

346
00:19:26,710 --> 00:19:29,378
Alright, count it out.
We're gonna do three more.

347
00:19:34,770 --> 00:19:37,980
And after that
third one, press back up.

348
00:19:37,980 --> 00:19:40,020
This time, we're
gonna come all the way

349
00:19:40,020 --> 00:19:41,813
to a Downward Facing Dog.

350
00:19:42,940 --> 00:19:44,086
Take your time.

351
00:19:50,850 --> 00:19:54,453
Upper arm bones
rotate out externally.

352
00:19:55,660 --> 00:19:57,730
Keep the pressure
on the index finger

353
00:19:57,730 --> 00:19:58,940
and thumb as you do that.

354
00:19:58,940 --> 00:20:01,110
So you have like a
bit of opposition there,

355
00:20:01,110 --> 00:20:03,420
which is what this practice,
the hatha yoga practice,

356
00:20:03,420 --> 00:20:08,310
is all about, working
with balancing

357
00:20:08,310 --> 00:20:09,698
opposition,

358
00:20:11,340 --> 00:20:12,680
opposing forces.

359
00:20:12,680 --> 00:20:15,600
We don't know anything
about that in our society, do we?

360
00:20:15,600 --> 00:20:20,600
So keep that in mind,
when practicing the asana,

361
00:20:20,600 --> 00:20:23,683
you have all this great
opportunity to play with that.

362
00:20:25,730 --> 00:20:27,620
Great, then find stillness.

363
00:20:27,620 --> 00:20:28,980
Hug the low ribs in

364
00:20:28,980 --> 00:20:32,400
so that you're not just
spilling all of your energy,

365
00:20:32,400 --> 00:20:35,450
your powerful
energy of the belly out,

366
00:20:35,450 --> 00:20:37,320
but you're drawing it in and up

367
00:20:37,320 --> 00:20:40,970
to feel this lengthening
in the low back as well.

368
00:20:40,970 --> 00:20:43,820
Don't worry about
what the shape looks like.

369
00:20:43,820 --> 00:20:47,793
Build it from the sensation, 
from the inside out.

370
00:20:49,230 --> 00:20:53,830
I'm giving you cues to play
with so you can really breathe

371
00:20:53,830 --> 00:20:56,380
and listen to your body,
to the sensation.

372
00:20:56,380 --> 00:20:58,640
Turn the toes in just a bit

373
00:20:58,640 --> 00:21:01,664
so that your shins, 
knees, thigh bones,

374
00:21:01,664 --> 00:21:05,330
up into that hip socket,
the femur to the hip socket,

375
00:21:05,330 --> 00:21:09,000
that we were just working a
little bit, get really snugly.

376
00:21:09,000 --> 00:21:11,756
We're here for three,
breathe deep,

377
00:21:11,756 --> 00:21:14,590
two, and one.

378
00:21:14,590 --> 00:21:18,440
Slow descend with care of
the knees all the way down.

379
00:21:18,440 --> 00:21:21,710
Walk the knees together,
really together, feet together.

380
00:21:21,710 --> 00:21:23,830
Send the hips back, Balasana.

381
00:21:23,830 --> 00:21:25,895
You're gonna paint the yoga mat,

382
00:21:25,895 --> 00:21:30,000
drag the hands all the
way back towards your toes.

383
00:21:30,000 --> 00:21:33,760
Relax the shoulders
and breathe deep here.

384
00:21:33,760 --> 00:21:37,750
If this Balasana
shape's not right for you,

385
00:21:37,750 --> 00:21:39,980
you can do an
Extended Child's Pose.

386
00:21:39,980 --> 00:21:43,910
Give yourself a little
more space with the knees wide,

387
00:21:43,910 --> 00:21:45,960
or you can come to a nice,
comfortable seat.

388
00:21:45,960 --> 00:21:47,930
We're gonna do
three deep breaths here.

389
00:21:47,930 --> 00:21:49,963
Listen to the
sound of your breath.

390
00:21:51,380 --> 00:21:52,300
As you sip air

391
00:21:52,300 --> 00:21:54,683
in through the nose
and out through the nose.

392
00:22:09,690 --> 00:22:12,140
Alright, from your
version of Child's Pose

393
00:22:12,140 --> 00:22:13,810
or from your seat,

394
00:22:13,810 --> 00:22:16,563
we're gonna come back
to Tabletop Position.

395
00:22:17,580 --> 00:22:21,840
And this time, when we inhale,

396
00:22:21,840 --> 00:22:24,000
we're gonna kick
the right foot out,

397
00:22:24,000 --> 00:22:26,570
look forward and exhale,

398
00:22:26,570 --> 00:22:28,883
round the spine,
draw the right knee in.

399
00:22:29,960 --> 00:22:32,373
Inhale, kick it out,
look forward.

400
00:22:33,490 --> 00:22:35,983
Exhale, round the spine,
draw it in.

401
00:22:37,450 --> 00:22:39,753
Inhale, kick it out,
look forward.

402
00:22:40,910 --> 00:22:43,223
Exhale, navel draws up.

403
00:22:44,620 --> 00:22:48,050
Inhale, kick it out,
look forward, hang with me.

404
00:22:48,050 --> 00:22:51,050
Exhale, bring it in. Beautiful.

405
00:22:51,050 --> 00:22:52,940
This time, 
kick the right leg out.

406
00:22:52,940 --> 00:22:55,340
You're gonna bring the
right toes to the ground,

407
00:22:56,180 --> 00:22:59,510
then we're gonna bring
the right foot to the ground

408
00:22:59,510 --> 00:23:01,270
and we're gonna
bring the left toes

409
00:23:01,270 --> 00:23:02,650
over towards the
left side of the mat.

410
00:23:02,650 --> 00:23:03,600
Peek at me if you need to.

411
00:23:03,600 --> 00:23:05,700
We're coming into a
little Gate variation.

412
00:23:07,560 --> 00:23:08,780
Alright, when you're there,

413
00:23:08,780 --> 00:23:10,320
send the right fingertips

414
00:23:10,320 --> 00:23:12,090
all the way back
towards the right foot,

415
00:23:12,090 --> 00:23:14,080
and then all the
way up towards the sky

416
00:23:14,080 --> 00:23:17,690
and up and overhead.
Little Gate variation here.

417
00:23:17,690 --> 00:23:20,590
Breathing deep, press away 
from your yoga mat here

418
00:23:20,590 --> 00:23:23,400
so you're not collapsing
into your left shoulder.

419
00:23:23,400 --> 00:23:26,220
Now stay here,
pressing into the outer edge

420
00:23:26,220 --> 00:23:28,270
of your right
foot for stability,

421
00:23:28,270 --> 00:23:30,330
engaging your right inner thigh,

422
00:23:30,330 --> 00:23:32,440
pressing into the
left foot for stability,

423
00:23:32,440 --> 00:23:34,040
just like we did in Tabletop.

424
00:23:34,040 --> 00:23:37,090
And then instead of letting
your belly spill, spill, spill,

425
00:23:37,090 --> 00:23:40,350
like hug it in,
keep some for you.

426
00:23:40,350 --> 00:23:43,500
Know who you are as you
connect navel to spine.

427
00:23:43,500 --> 00:23:46,413
Feel that kind of
engagement in the core.

428
00:23:47,400 --> 00:23:49,420
So again, 
stay here or inhale in,

429
00:23:49,420 --> 00:23:50,940
exhale use that
engagement in the core

430
00:23:50,940 --> 00:23:53,160
to maybe lift the right leg up.

431
00:23:53,160 --> 00:23:55,210
Good, then place it down.

432
00:23:55,210 --> 00:23:57,610
Inhale in, 
pull the right thumb back.

433
00:23:57,610 --> 00:24:00,470
Exhale, maybe lift 
the right foot up.

434
00:24:00,470 --> 00:24:01,690
And place it down.

435
00:24:01,690 --> 00:24:04,220
And one more time with
the sound of your breath,

436
00:24:04,220 --> 00:24:06,903
inhale in, exhale, lift.

437
00:24:08,910 --> 00:24:11,230
Good, inhale,
release the right foot down,

438
00:24:11,230 --> 00:24:12,470
right fingertips are gonna come

439
00:24:12,470 --> 00:24:13,810
all the way down to the ground

440
00:24:13,810 --> 00:24:15,469
and we'll bring it all back

441
00:24:15,469 --> 00:24:18,801
to the center,
Tabletop Position.

442
00:24:23,400 --> 00:24:25,290
Second side, inhale,
drop the belly.

443
00:24:25,290 --> 00:24:27,970
Look forward,
kick the left leg out.

444
00:24:27,970 --> 00:24:30,343
Exhale, nose to knee.

445
00:24:31,730 --> 00:24:34,803
Inhale, open the chest,
kick the left foot out.

446
00:24:36,100 --> 00:24:39,033
Nice and slow, exhale,
knee to nose.

447
00:24:40,530 --> 00:24:43,113
Inhale, slow 
and steady, opening.

448
00:24:44,600 --> 00:24:47,503
Exhale, chin to chest.

449
00:24:48,470 --> 00:24:50,571
Inhale, open.

450
00:24:51,860 --> 00:24:56,070
And exhale, navel draws up.

451
00:24:56,070 --> 00:24:58,010
Good. Inhale, open.

452
00:24:58,010 --> 00:25:00,923
This time, drop the
left toes to the ground.

453
00:25:02,120 --> 00:25:03,823
Drop the left
foot to the ground.

454
00:25:04,730 --> 00:25:06,400
Bring the right toes

455
00:25:06,400 --> 00:25:09,580
all the way over towards
the right side of your mat.

456
00:25:09,580 --> 00:25:10,790
Nice and steady.

457
00:25:10,790 --> 00:25:12,550
I'm gonna center
myself on my mat.

458
00:25:12,550 --> 00:25:15,040
When you're ready,
send the left fingertips

459
00:25:15,040 --> 00:25:17,100
all the way towards
the back edge of your mat

460
00:25:17,100 --> 00:25:20,008
and then all the
way up and overhead.

461
00:25:23,280 --> 00:25:25,960
Press away from the
earth with your right hand

462
00:25:25,960 --> 00:25:27,600
so you're not collapsed.

463
00:25:27,600 --> 00:25:30,030
There's equidistant
between your ear lobes

464
00:25:30,030 --> 00:25:31,440
and your shoulders, both sides,

465
00:25:31,440 --> 00:25:32,890
so we're not collapsing here.

466
00:25:34,960 --> 00:25:38,593
Find that containment, 
your power, here in your center.

467
00:25:40,480 --> 00:25:43,410
Feel the glutes
turned on here, hey-oh.

468
00:25:43,410 --> 00:25:47,603
Left thigh engaged,
left foot on the ground.

469
00:25:48,800 --> 00:25:53,770
Breath flowing, 
being patient with yourself,

470
00:25:53,770 --> 00:25:55,273
softening through your brow.

471
00:25:56,430 --> 00:25:58,840
Alrighty, stay here 
or inhale in.

472
00:25:58,840 --> 00:26:01,014
Exhale, lift the left leg.

473
00:26:03,010 --> 00:26:04,253
Inhale, lower.

474
00:26:05,240 --> 00:26:06,535
Exhale, lift.

475
00:26:08,570 --> 00:26:11,220
Inhale, lower, last one.

476
00:26:11,220 --> 00:26:12,557
Exhale, lift.

477
00:26:14,110 --> 00:26:15,740
Good, inhale to lower.

478
00:26:15,740 --> 00:26:18,850
Nice and easy, bringing
the left hand to the ground,

479
00:26:18,850 --> 00:26:20,603
coming all the way back.

480
00:26:21,750 --> 00:26:25,710
Take a second here to
turn the left fingertips

481
00:26:25,710 --> 00:26:26,700
in towards the body,

482
00:26:26,700 --> 00:26:29,079
right fingertips
in towards the body.

483
00:26:31,470 --> 00:26:34,490
And then release, 
fingertips out,

484
00:26:34,490 --> 00:26:36,030
Downward Facing Dog.

485
00:26:36,030 --> 00:26:38,496
Take your time, nice and slow.

486
00:26:42,700 --> 00:26:44,770
Alright, anchor the
right heel down here.

487
00:26:44,770 --> 00:26:48,270
As you inhale, lift the left
leg up high, Three-Legged Dog.

488
00:26:48,270 --> 00:26:49,940
Try to keep the hips even.

489
00:26:49,940 --> 00:26:53,190
It's not so much they
have to be super duper even,

490
00:26:53,190 --> 00:26:55,180
you just wanna make
sure that we're working

491
00:26:55,180 --> 00:26:59,330
the left and the right
side of the body mindfully.

492
00:26:59,330 --> 00:27:00,900
Okay, so you don't
really need a mirror.

493
00:27:00,900 --> 00:27:02,740
Play with your inner mirror

494
00:27:02,740 --> 00:27:04,900
is what I'm
trying to say, really.

495
00:27:04,900 --> 00:27:07,180
Dial the left toes down.

496
00:27:07,180 --> 00:27:09,113
Keep the right
heel anchored here.

497
00:27:10,150 --> 00:27:11,490
Beautiful, inhale in.

498
00:27:11,490 --> 00:27:13,870
We'll maybe lift the
left leg a little higher,

499
00:27:13,870 --> 00:27:17,823
maintain the integrity,
and then exhale, knee to nose.

500
00:27:19,230 --> 00:27:21,640
Inhale, lift it up.

501
00:27:21,640 --> 00:27:23,103
Exhale, knee to nose.

502
00:27:24,950 --> 00:27:26,410
Inhale, lift it up.

503
00:27:27,270 --> 00:27:29,860
Exhale, shifting forward.

504
00:27:29,860 --> 00:27:31,950
Beautiful. 
Step it all the way up.

505
00:27:31,950 --> 00:27:35,370
Left foot comes up,
right foot down to the ground.

506
00:27:35,370 --> 00:27:38,370
Great, get light on
the fingertips here.

507
00:27:38,370 --> 00:27:40,330
We're gonna inhale,
look forward.

508
00:27:40,330 --> 00:27:42,810
Exhale, you're
gonna send the hips back.

509
00:27:42,810 --> 00:27:46,250
Really draw energy
back with your left foot,

510
00:27:46,250 --> 00:27:49,050
but keep a nice
bend in your left knee.

511
00:27:49,050 --> 00:27:52,840
So you're really starting to
open up through left hamstring.

512
00:27:52,840 --> 00:27:54,833
Good, then inhale, 
come forward.

513
00:27:55,970 --> 00:27:57,680
And exhale, send it back.

514
00:27:57,680 --> 00:28:00,943
Again, really tugging
back with that left heel.

515
00:28:02,940 --> 00:28:04,770
Inhale, come forward.

516
00:28:05,600 --> 00:28:07,610
And exhale, back.

517
00:28:07,610 --> 00:28:09,110
Now you're gonna
keep moving here.

518
00:28:09,110 --> 00:28:11,583
You don't need to
come to like the max,

519
00:28:12,515 --> 00:28:15,393
maximum gold star, whatever.

520
00:28:16,400 --> 00:28:20,240
Like, listen to what
your body's telling you here

521
00:28:20,240 --> 00:28:22,350
as you move with
this repetition.

522
00:28:22,350 --> 00:28:24,600
Inhale to come forward.

523
00:28:24,600 --> 00:28:26,320
Find that connection.

524
00:28:26,320 --> 00:28:27,713
Exhale to come back.

525
00:28:29,700 --> 00:28:32,020
How can my low belly and abs

526
00:28:32,020 --> 00:28:33,990
play a role in
me feeling balance

527
00:28:33,990 --> 00:28:36,203
between the left and
the right side here?

528
00:28:37,890 --> 00:28:39,480
Inhale to come forward,

529
00:28:40,450 --> 00:28:41,993
and exhale to come back.

530
00:28:42,850 --> 00:28:44,850
Good, next time you're forward,

531
00:28:44,850 --> 00:28:47,150
we're gonna take the
right hand to the earth

532
00:28:47,150 --> 00:28:49,240
and left fingertips
all the way up to the sky

533
00:28:49,240 --> 00:28:50,400
for a big twist.

534
00:28:50,400 --> 00:28:52,580
Now hug your left knee in.

535
00:28:52,580 --> 00:28:53,413
And if you want,

536
00:28:53,413 --> 00:28:55,410
option here to lift the
back knee all the way up.

537
00:28:55,410 --> 00:28:56,520
Breathe deep here.

538
00:28:56,520 --> 00:28:58,230
Tug the shoulders
away from the ears.

539
00:28:58,230 --> 00:28:59,852
Breathe into your belly.

540
00:29:02,880 --> 00:29:06,110
Breathing, breathing,
breathing, stay.

541
00:29:06,110 --> 00:29:07,345
Be patient.

542
00:29:08,950 --> 00:29:12,110
Good. Inhale in,
wiggle the left fingertips.

543
00:29:12,110 --> 00:29:14,500
Exhale, rain it down,
all the way down.

544
00:29:14,500 --> 00:29:18,810
Plant the palms, step the
left toes back, Plank Pose.

545
00:29:18,810 --> 00:29:20,970
Reach the heels back,
crown forward.

546
00:29:20,970 --> 00:29:23,720
Engage those glutes
that you've been turning on.

547
00:29:23,720 --> 00:29:27,150
Engage the core that
is there to support you

548
00:29:27,150 --> 00:29:29,300
to guide you back to center.

549
00:29:29,300 --> 00:29:30,610
Inhale to look forward.

550
00:29:30,610 --> 00:29:33,610
Exhale to lower all
the way to the belly.

551
00:29:33,610 --> 00:29:35,203
Inhale to press into
the tops of the feet.

552
00:29:35,203 --> 00:29:38,737
Squeeze the elbows in,
lift up, Cobra.

553
00:29:38,737 --> 00:29:42,550
And exhale to soften
and release back down.

554
00:29:42,550 --> 00:29:46,310
Pressing all the way up
through to Plank or all fours,

555
00:29:46,310 --> 00:29:50,390
and then make your way to
Downward Facing Dog again.

556
00:29:50,390 --> 00:29:52,340
Hips up high, 
claw through the fingertips

557
00:29:52,340 --> 00:29:55,673
to take pressure
out of the wrist.

558
00:29:56,630 --> 00:30:00,270
So breathing with intention,
let's take a nice cleansing,

559
00:30:00,270 --> 00:30:02,850
nice, beautiful
breath of renewal

560
00:30:02,850 --> 00:30:05,883
in through the nose deeply,
here we go.

561
00:30:07,950 --> 00:30:09,427
And exhale out 
through the nose

562
00:30:09,427 --> 00:30:11,376
or the mouth with intention.

563
00:30:12,930 --> 00:30:14,180
Let's do one
more just like that.

564
00:30:14,180 --> 00:30:15,739
Inhale in deeply.

565
00:30:18,000 --> 00:30:19,563
And exhale, let it go.

566
00:30:22,200 --> 00:30:24,680
Inhale, lift the 
right leg up high.

567
00:30:24,680 --> 00:30:25,680
Three-Legged Dog here.

568
00:30:25,680 --> 00:30:28,360
So we're wanting to
press into both palms evenly.

569
00:30:28,360 --> 00:30:29,930
Again, this is tough stuff.

570
00:30:29,930 --> 00:30:31,920
We're hanging out
here for just a second,

571
00:30:31,920 --> 00:30:34,453
balancing the left and
the right side of the body.

572
00:30:35,580 --> 00:30:38,310
Listening and responding,
you got it.

573
00:30:38,310 --> 00:30:41,520
It's hard, engage
the core muscles,

574
00:30:41,520 --> 00:30:43,630
anchor the left heel down.

575
00:30:43,630 --> 00:30:45,313
Turn the right toes down.

576
00:30:46,210 --> 00:30:47,120
Alright, now let's flow.

577
00:30:47,120 --> 00:30:49,720
Inhale in, lift the
right leg a little higher.

578
00:30:49,720 --> 00:30:52,710
Exhale, shift it forward,
knee to nose.

579
00:30:52,710 --> 00:30:55,610
Inhale, lift it up
a little bit higher.

580
00:30:55,610 --> 00:30:58,130
Exhale, knee to nose.

581
00:30:58,130 --> 00:30:59,470
Last one, you got it.

582
00:30:59,470 --> 00:31:02,410
Inhale, lift it up with control.

583
00:31:02,410 --> 00:31:03,560
Welcome that heat.

584
00:31:03,560 --> 00:31:06,970
Exhale, step it all the way up,
lower the back knee down.

585
00:31:06,970 --> 00:31:08,300
Get light on the fingertips.

586
00:31:08,300 --> 00:31:10,770
If you need to do
some wrist circles,

587
00:31:10,770 --> 00:31:12,830
I'm right there with you.

588
00:31:12,830 --> 00:31:14,540
Inhale to look forward.

589
00:31:14,540 --> 00:31:15,416
Feel that big stretch

590
00:31:15,416 --> 00:31:18,674
through the front of
the left hip, the psoas.

591
00:31:18,674 --> 00:31:20,970
And then exhale, send it back,

592
00:31:20,970 --> 00:31:22,730
actively draw
this right heel back.

593
00:31:22,730 --> 00:31:26,020
Feel that connection
all the way into the hip.

594
00:31:26,020 --> 00:31:30,160
Feel that connectivity in
that big belly of the hamstring

595
00:31:30,160 --> 00:31:32,120
with the right knee bent.

596
00:31:32,120 --> 00:31:34,079
Inhale, come forward.

597
00:31:35,340 --> 00:31:37,680
And exhale, send it back.

598
00:31:37,680 --> 00:31:40,501
And now you can move

599
00:31:41,481 --> 00:31:45,522
as you like with your breath.

600
00:31:53,580 --> 00:31:55,963
Getting everything moving again,

601
00:31:57,590 --> 00:32:00,727
shining a little
light in the dark places.

602
00:32:02,080 --> 00:32:05,610
And so we're not just working
on our flexibility, right?

603
00:32:05,610 --> 00:32:10,600
Were also working to
get the organs of the body,

604
00:32:10,600 --> 00:32:14,120
everything kind of moving,
functioning properly,

605
00:32:14,120 --> 00:32:15,993
saying yes to one another,

606
00:32:17,090 --> 00:32:18,360
just in case anything

607
00:32:18,360 --> 00:32:21,883
has kind of gone
offline for whatever reason.

608
00:32:30,350 --> 00:32:33,490
Alright, and the next time
you're forward, stay forward.

609
00:32:33,490 --> 00:32:35,850
We're gonna bring the
left hand to the earth.

610
00:32:35,850 --> 00:32:36,700
Big inhale,

611
00:32:36,700 --> 00:32:41,670
right fingertips all the
way up to the sky, big twist.

612
00:32:41,670 --> 00:32:43,720
Press away from
your yoga mat here,

613
00:32:43,720 --> 00:32:45,340
lots of length in the neck.

614
00:32:45,340 --> 00:32:47,190
I'm squeezing the right knee in.

615
00:32:47,190 --> 00:32:49,900
Option to lift the back knee,

616
00:32:49,900 --> 00:32:52,873
really reaching the
left heel back, back, back.

617
00:32:53,770 --> 00:32:55,210
Opening up the chest,

618
00:32:55,210 --> 00:32:57,950
maybe gaze up
towards the right thumb.

619
00:32:57,950 --> 00:33:01,350
Breathing deep here.
Breathe into your belly,

620
00:33:01,350 --> 00:33:04,683
at least one big full belly
breath like you love yourself.

621
00:33:06,300 --> 00:33:08,360
Good, then inhale
in again to look up.

622
00:33:08,360 --> 00:33:09,660
Wiggle the right fingertips

623
00:33:09,660 --> 00:33:11,900
and use your
exhale to rain it down,

624
00:33:11,900 --> 00:33:14,820
wiggling the right
fingertips all the way.

625
00:33:14,820 --> 00:33:17,450
Good, plant the palms,
step the right toes back.

626
00:33:17,450 --> 00:33:18,990
Strong Plank Pose here.

627
00:33:18,990 --> 00:33:21,070
You feel free to lower
the knees if you like,

628
00:33:21,070 --> 00:33:22,680
Half Plank, here we go.

629
00:33:22,680 --> 00:33:24,883
We're breathing here for three.

630
00:33:26,110 --> 00:33:29,352
Slow, two, and one,

631
00:33:29,352 --> 00:33:32,300
all the way down, 
nice and slow.

632
00:33:32,300 --> 00:33:35,220
Belly comes to the earth,
press into the tops of the feet.

633
00:33:35,220 --> 00:33:36,863
Again, Cobra, inhale.

634
00:33:38,040 --> 00:33:40,120
And exhale to release.

635
00:33:40,120 --> 00:33:43,210
Alright, from here, we're
gonna press up to all fours.

636
00:33:43,210 --> 00:33:44,740
So we're gonna do
a little combination

637
00:33:44,740 --> 00:33:46,270
and then we'll
flip onto our backs

638
00:33:46,270 --> 00:33:49,620
and call it a day.

639
00:33:49,620 --> 00:33:52,310
Relax so that we
can begin again.

640
00:33:52,310 --> 00:33:54,610
Step into whatever is new.

641
00:33:54,610 --> 00:33:57,070
Alright, so to start,
we're gonna come to Tabletop.

642
00:33:57,070 --> 00:33:59,350
We're gonna bring the
left foot all the way out,

643
00:33:59,350 --> 00:34:00,507
just like we did Gate Pose,

644
00:34:00,507 --> 00:34:02,330
but we're gonna do
it to the side here.

645
00:34:02,330 --> 00:34:06,590
Turning the left toes in,
engaging the left inner thigh.

646
00:34:06,590 --> 00:34:08,960
Now curl the right toes
here for a little stability.

647
00:34:08,960 --> 00:34:13,030
You're gonna inhale, drop
the belly like you did in Cow.

648
00:34:13,030 --> 00:34:16,353
Yes, feel that, just
hang there for a bit.

649
00:34:18,579 --> 00:34:21,417
And then exhale, you're
gonna send the hips back.

650
00:34:21,417 --> 00:34:23,600
You can adjust the
hands if you like,

651
00:34:23,600 --> 00:34:25,530
as if you're in
Extended Child's Pose.

652
00:34:25,530 --> 00:34:26,851
Relax the head.

653
00:34:27,875 --> 00:34:29,520
Now, let's combine the two.

654
00:34:29,520 --> 00:34:31,840
Inhale, shift forward,
drop the belly,

655
00:34:31,840 --> 00:34:34,313
keep the left foot where it is.

656
00:34:35,490 --> 00:34:38,030
Feel the connectivity
from the arch of the foot

657
00:34:38,030 --> 00:34:40,251
all the way up
through the inseam.

658
00:34:40,950 --> 00:34:43,276
And then exhale, send it back.

659
00:34:45,330 --> 00:34:48,745
Alright, working the
fascia of the feet even here,

660
00:34:48,745 --> 00:34:51,620
I'll start to move 
at my own pace

661
00:34:51,620 --> 00:34:54,260
and invite you to do the same.

662
00:34:54,260 --> 00:34:58,375
Unhurried, though, okay? 
Unrushed.

663
00:35:15,600 --> 00:35:18,980
Alright, and the next time
you inhale to shift forward,

664
00:35:18,980 --> 00:35:21,320
we're gonna
release nice and slow,

665
00:35:21,320 --> 00:35:23,040
bring the left knee back,

666
00:35:23,040 --> 00:35:27,910
shift our way back to center 
evenly, Tabletop Position,

667
00:35:27,910 --> 00:35:29,800
and then take it
onto the other side.

668
00:35:29,800 --> 00:35:31,010
We'll step the right foot out,

669
00:35:31,010 --> 00:35:34,913
turn the right toes
in just like Gate Pose.

670
00:35:36,130 --> 00:35:37,830
Maybe walk the hands out a bit.

671
00:35:37,830 --> 00:35:39,470
Here we go, nice and slow.

672
00:35:39,470 --> 00:35:41,700
Really mindful with intention,

673
00:35:41,700 --> 00:35:43,720
press into the top of
the left foot firmly.

674
00:35:43,720 --> 00:35:48,303
As you inhale, open the chest,
just like we do in Cow Pose.

675
00:35:49,680 --> 00:35:51,080
Mhmmm, mhmmm, mhmmm.

676
00:35:51,080 --> 00:35:54,440
And then exhale,
curl the left toes

677
00:35:54,440 --> 00:35:59,440
and send it back, breathing out.

678
00:36:01,110 --> 00:36:05,483
Inhale, drag the hands back
to open the chest, come forward.

679
00:36:07,930 --> 00:36:10,763
And exhale back.

680
00:36:12,440 --> 00:36:17,440
Inhale to come forward
and exhale to come back.

681
00:36:17,450 --> 00:36:20,030
Try to keep the connection

682
00:36:20,030 --> 00:36:22,320
of the outer edge
of your right foot

683
00:36:22,320 --> 00:36:24,110
pretty strong with the earth.

684
00:36:24,110 --> 00:36:26,140
Even if you can't,
if you lose it,

685
00:36:26,140 --> 00:36:28,030
keep that intention going there.

686
00:36:28,030 --> 00:36:29,822
Move nice and slow.

687
00:36:31,270 --> 00:36:33,860
Again, see if you
can find connectivity.

688
00:36:33,860 --> 00:36:37,700
Part of the renewal process
is really taking the time

689
00:36:38,930 --> 00:36:43,613
and yes, and take some actions,
some mindful effort,

690
00:36:45,340 --> 00:36:47,480
to really pay
attention to what's firing,

691
00:36:47,480 --> 00:36:49,810
what's not firing,
what needs to be connected,

692
00:36:49,810 --> 00:36:51,430
what needs to
have a conversation,

693
00:36:51,430 --> 00:36:53,803
what needs to be understood.

694
00:36:54,790 --> 00:36:56,872
What do I need to listen to

695
00:36:58,770 --> 00:37:02,983
to get kind of where I
envision myself being?

696
00:37:06,630 --> 00:37:09,410
Alright, and then
next time you're up,

697
00:37:09,410 --> 00:37:10,950
go ahead and release.

698
00:37:10,950 --> 00:37:13,120
Come back to Tabletop Position.

699
00:37:13,120 --> 00:37:15,653
Swing the legs to
one side, any side,

700
00:37:16,870 --> 00:37:19,484
and let's come on to our backs.

701
00:37:21,940 --> 00:37:24,030
Right away, hug the
knees into the chest.

702
00:37:24,030 --> 00:37:28,390
Gently feel the
support of the earth,

703
00:37:28,390 --> 00:37:32,130
your yoga mat literally having
your back here in this time.

704
00:37:32,130 --> 00:37:33,580
Way to show up.

705
00:37:36,240 --> 00:37:38,500
When you're ready, bring the
left foot down to the earth.

706
00:37:38,500 --> 00:37:40,210
Kick the right foot
up towards the sky.

707
00:37:40,210 --> 00:37:42,090
Spread your right toes

708
00:37:42,090 --> 00:37:44,830
and then cross your
right ankle over the left.

709
00:37:44,830 --> 00:37:46,450
We're gonna
thread the needle here.

710
00:37:46,450 --> 00:37:48,610
Try to get the low back
really flush with the mat.

711
00:37:48,610 --> 00:37:50,127
If you can interlace 
the fingertips

712
00:37:50,127 --> 00:37:52,513
behind the left thigh,
let's do that.

713
00:37:52,513 --> 00:37:53,960
If not, you can use a strap

714
00:37:53,960 --> 00:37:56,420
or you can even just
hold onto your pant here.

715
00:37:56,420 --> 00:38:00,690
Or another option is to
use more core engagement

716
00:38:01,950 --> 00:38:03,340
and keep the palms on the ground

717
00:38:03,340 --> 00:38:05,220
and you can rock a
little side to side here.

718
00:38:05,220 --> 00:38:07,205
So we have lots of options.

719
00:38:08,800 --> 00:38:12,823
Make it work, designers,
find what feels good.

720
00:38:14,250 --> 00:38:16,483
Keep some energy in the toes.

721
00:38:19,540 --> 00:38:23,870
I can hear my floor creaking.

722
00:38:23,870 --> 00:38:25,853
Oh no, now it's gone, of course.

723
00:38:28,690 --> 00:38:31,410
Alright, find one more breath
here to get a little playful

724
00:38:31,410 --> 00:38:33,420
whether that's maybe finding

725
00:38:33,420 --> 00:38:38,120
a little kickstand on the
elbows as you go side to side

726
00:38:38,120 --> 00:38:40,393
or kicking the left leg up high,

727
00:38:42,480 --> 00:38:44,453
find your button
and then release.

728
00:38:44,453 --> 00:38:47,320
Then we'll switch, right
hand comes to the ground.

729
00:38:47,320 --> 00:38:48,450
Inhale, left leg up.

730
00:38:48,450 --> 00:38:50,080
Spread the left toes here.

731
00:38:50,080 --> 00:38:52,050
So we're already engaged,

732
00:38:52,050 --> 00:38:53,960
finding that connection,
the chain,

733
00:38:53,960 --> 00:38:56,700
and then we'll cross the
left ankle over the right.

734
00:38:56,700 --> 00:38:58,950
Lift it up, thread the needle,

735
00:38:58,950 --> 00:39:01,365
or find your version

736
00:39:01,365 --> 00:39:04,790
of this beautiful posture,

737
00:39:04,790 --> 00:39:07,890
this therapeutic 
movement, really.

738
00:39:07,890 --> 00:39:09,573
There's that creaky, old floor.

739
00:39:11,060 --> 00:39:15,863
Mhmmm and keep breathing here.

740
00:39:21,240 --> 00:39:23,420
Our practice is
coming to an end soon,

741
00:39:23,420 --> 00:39:26,420
so really
activate the breath here.

742
00:39:26,420 --> 00:39:31,420
If you need to leave 
some stuff on the mat,

743
00:39:32,725 --> 00:39:34,180
please do,

744
00:39:34,180 --> 00:39:39,033
so that you can step up off
the mat feeling renewed,

745
00:39:40,641 --> 00:39:45,417
open, open to the gifts

746
00:39:46,670 --> 00:39:49,990
that are already 
coming your way.

747
00:39:49,990 --> 00:39:51,960
Take one last
cycle of breath here.

748
00:39:51,960 --> 00:39:52,810
Let it be playful.

749
00:39:52,810 --> 00:39:55,150
Again, maybe
kickstands on the elbows

750
00:39:55,150 --> 00:39:57,630
or sending the
right leg up high,

751
00:39:57,630 --> 00:40:01,023
maybe even moving the
tongue around in the mouth.

752
00:40:02,360 --> 00:40:03,830
And then we will release,

753
00:40:03,830 --> 00:40:05,900
Bring the feet
to the outer edges,

754
00:40:05,900 --> 00:40:08,140
so the wide edges of the mat.

755
00:40:08,140 --> 00:40:09,450
Bring the knees in.

756
00:40:09,450 --> 00:40:12,240
So now hip sockets feel snugly,

757
00:40:12,240 --> 00:40:14,840
they're finding
that internal rotation.

758
00:40:14,840 --> 00:40:16,540
Bring your right
hand to your belly,

759
00:40:16,540 --> 00:40:18,240
your left hand to
your heart space.

760
00:40:18,240 --> 00:40:21,190
Take the deepest
breath you've taken all day.

761
00:40:21,190 --> 00:40:23,268
Inhale lots of love in.

762
00:40:24,861 --> 00:40:27,730
And exhale lots of love out.

763
00:40:27,730 --> 00:40:29,695
Close your eyes.

764
00:40:31,550 --> 00:40:33,830
Begin to relax your body here.

765
00:40:33,830 --> 00:40:36,850
Your knees are touching,
they're kissing together,

766
00:40:36,850 --> 00:40:39,070
so you shouldn't have
to be actively holding

767
00:40:39,070 --> 00:40:41,383
any part of your body up here.

768
00:40:42,780 --> 00:40:46,743
And again, inhale lots of
love in, with the eyes closed.

769
00:40:48,800 --> 00:40:52,330
And exhale lots of love out.

770
00:40:55,530 --> 00:40:57,530
If you're ever in
need of a quick fix,

771
00:40:57,530 --> 00:40:59,100
a little bit of renewal,

772
00:40:59,100 --> 00:41:00,770
like when you've
kind of lost faith

773
00:41:00,770 --> 00:41:03,240
and you're just
starting to feel anxious

774
00:41:03,240 --> 00:41:06,920
or just so
overwhelmed with what's next

775
00:41:06,920 --> 00:41:08,750
and kind of that unknowing,

776
00:41:08,750 --> 00:41:10,560
a great way to come
back to your knowing

777
00:41:10,560 --> 00:41:14,470
is by, for me, is by
just taking a second,

778
00:41:14,470 --> 00:41:17,363
getting still like we are here,

779
00:41:18,250 --> 00:41:20,137
and saying quietly to myself,

780
00:41:20,137 --> 00:41:23,600
"Inhale lots of love in," 
following suit,

781
00:41:26,610 --> 00:41:28,620
and exhaling lots of love out.

782
00:41:28,620 --> 00:41:29,890
And it's funny, as I do this,

783
00:41:29,890 --> 00:41:33,050
I hear sirens in the background
here in my neighborhood

784
00:41:33,050 --> 00:41:37,430
and it's kind of, while I
always say a little blessing

785
00:41:37,430 --> 00:41:40,890
when I hear sirens, it's
kind of a good metaphor.

786
00:41:40,890 --> 00:41:43,760
It's like, whenever
the sirens are going off,

787
00:41:43,760 --> 00:41:46,143
just remember
inhale lots of love in.

788
00:41:47,440 --> 00:41:49,110
Exhale lots of love out.

789
00:41:49,110 --> 00:41:53,990
Slowing down the breath,
do one cycle, do two cycles.

790
00:41:53,990 --> 00:41:56,540
If you have time, do three,
but at least do the one

791
00:41:57,870 --> 00:42:02,870
and find your way to

792
00:42:03,395 --> 00:42:04,774
renewal,

793
00:42:06,120 --> 00:42:08,380
that renewed sense of self.

794
00:42:08,380 --> 00:42:12,430
Maybe a renewal in

795
00:42:12,430 --> 00:42:16,016
your love for yourself 
or for someone.

796
00:42:17,230 --> 00:42:19,073
A renewal in faith.

797
00:42:21,750 --> 00:42:24,137
Whatever it is, it's on the way.

798
00:42:26,360 --> 00:42:30,842
Just stay present. 
Be kind to yourself. Keep going.

799
00:42:35,790 --> 00:42:38,230
We'll walk the feet in together
and you have an option here

800
00:42:38,230 --> 00:42:40,430
to extend the
legs out for Shavasana

801
00:42:40,430 --> 00:42:44,260
and you can chill here for
a bit after this video ends,

802
00:42:44,260 --> 00:42:48,300
or if you're going to step up
off the mat here in a second,

803
00:42:48,300 --> 00:42:50,330
you can turn on to one side

804
00:42:50,330 --> 00:42:52,350
and press up to a
nice comfortable seat.

805
00:42:52,350 --> 00:42:54,440
So you're either laying out

806
00:42:54,440 --> 00:42:57,940
or you're coming
up to the same seat

807
00:42:57,940 --> 00:42:59,540
that maybe we started in.

808
00:42:59,540 --> 00:43:01,270
If you're on the
ground on your back

809
00:43:01,270 --> 00:43:02,620
or in a seated position,

810
00:43:02,620 --> 00:43:05,520
I'll invite you to bring
the palms together here.

811
00:43:05,520 --> 00:43:07,950
We'll just take one
final breath together

812
00:43:07,950 --> 00:43:11,073
to close the practice,
inhaling lots of loving in.

813
00:43:12,940 --> 00:43:16,620
Closing the eyes, maybe
finding a reverent bow here,

814
00:43:16,620 --> 00:43:18,407
as you breathe lots of love out.

815
00:43:19,530 --> 00:43:21,560
Thank you so much
for sharing your time

816
00:43:21,560 --> 00:43:25,970
and your energy with me and
all of the beautiful people

817
00:43:25,970 --> 00:43:29,057
who are showing
up for themselves

818
00:43:29,057 --> 00:43:32,568
via through this practice

819
00:43:34,013 --> 00:43:36,307
and through the breath.

820
00:43:37,550 --> 00:43:39,180
Take good care.

821
00:43:39,180 --> 00:43:42,310
If you like, you
can whisper thank you,

822
00:43:42,310 --> 00:43:45,420
I love you, or Namaste.

823
00:43:49,595 --> 00:43:53,223
(upbeat music)