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- Hello everyone.
Welcome to Yoga With Adriene.

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I'm Adriene and this is Benji

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and we're so glad you are here.

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Today, we have a
practice for uncertainty.

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Hop into something
comfy and let's get started.

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(upbeat music)

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Hello everyone.

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Alright, let's start in
a nice comfortable seat.

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You can use your blanket
or a towel to sit up on here

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and we're gonna
just jump right in

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by coming into a position

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where you can sit up tall,

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find length in the spine.

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Begin to relax your shoulders.

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You can close your eyes here

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or soften your gaze down,

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maybe gently past the nose.

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Tucking the chin slightly,

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feeling a lengthening
through the back of the neck.

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Take a moment to get settled in,

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softening through the fingers.

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Noticing if you're holding 
or clenching and the jaw,

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maybe a little bit
of a furrowed brow.

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Just start to notice really,
and then respond.

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Maybe you're
gripping in the toes,

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or the ankles, or the glutes.

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So I just want
to remind you that

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this practice is designed to
meet you wherever you are today

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in a major way.

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So whatever you're 
coming to the mat with,

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it's all good.

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So glad you're here.

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Thank you for sharing your
time and your energy with me.

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Hands are resting
gently on the knees here,

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or the tops of the thighs.

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Just taking another moment
here to notice where you are,

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how you're feeling in your body.

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Again, notice if
anything is kind of clenching,

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or feels like it's being 
held tight, clenched.

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And just begin to
notice and maybe soften.

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Then as you're ready,
maybe you've already begun to

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notice your breath, to become 
a little more attentive

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to the quality of your
breathing today in this moment,

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knowing that, 
of course, it can change

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and likely will change
throughout this practice.

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And then nice and easy,

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we're gonna bring the
right hand to the low belly

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and the left hand right
to the center of the chest,

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the heart space.

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Now see if you can
gently deepen your breath.

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Deeper, longer, 
slower inhalations, practice.

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And a nice long,

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full and slow exhale.

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Whether you are fresh
off a 30 day yoga journey,

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or returning to
practice after a hiatus,

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or maybe this is new for you,

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think of the invitation 
to deepen your breath

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and get curious
about your breath here,

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think of it as meeting or
reuniting with an old friend.

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So it's this relationship
that is always there,

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it's always been there.

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And we're just reconnecting

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to the quality of
that relationship.

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Nurturing it by
slowing down our inhalations,

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slowing down the exhalations.

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Now we're gonna get
moving here in a second,

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but just give yourself 
a couple more beats,

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maybe three more
cycles of breath.

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You can count
them out if you like.

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Where you close your eyes

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and see if you can
breathe a little deeper

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down into the
belly on the inhale.

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And a nice, slow controlled
release as you exhale.

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Breathing practice
is such a wonderful way

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of acknowledging
how you're feeling.

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(chuckles)

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Acknowledging where you are.

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And this can be incredibly
valuable in uncertain times.

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Times where our
relationship to the future

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can affect how we're
feeling in the present.

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Now draw your hands together.

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Anjali Mudra at
the heart space here

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and begin to really
press the palms together,

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elbows move left to right

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and you're gonna try
to do this while keeping

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your shoulder blades,
your scaps drawing down.

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And we're gonna
start to lift the chest,

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maybe get a little bit
longer in the side waist.

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Lifting up through 
the front body,

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grounding through the back body.

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Then all together now,

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we're gonna take a deep
breath in through the nose,

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Here we go, inhale.

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And exhale out
through the mouth.

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Again, in through the nose.

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And out through the mouth,
nice active arms here.

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And one more time,

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this time we'll seal
the lips on the exhale.

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Inhale in through the nose.

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And exhale through 
the nose slowly.

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Beautiful, release
the hands, palms face up,

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just take a second
to notice how you feel.

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Again, a lot of this
practice is just remembering

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to acknowledge how you feel,
how you really feel.

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Practice is such a wonderful thing,
regular practice, to have

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in irregular times.
Having a nice, regular routine,

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so let's keep it up.

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Alright, so we're
gonna actually come

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off the blanket or towel here,
put it to the side for later

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and we're gonna
come to lie on our backs.

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And when you do, right away,

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hug the knees up to
the chest, nice and slow,

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and feel your spine

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supported on the earth.

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There's no rush here.

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Deepen your breath.

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Maybe close your eyes again

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and listen to
your body, of course,

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but see what feels best here

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as you gently draw the
knees in towards the chest.

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So at your comfort level.

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Breathing deep.

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And we'll slide the palms to
the knees and nice and slow,

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we're gonna take
the knees all the way out,

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so the arms are extended,
peek at me if you need to here.

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And then we're 
gonna take the knees wide

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and then draw them
back in to the chest.

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And then out, wide,

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and in.

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And moving like this,
as you synchronize,

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maybe with a
little inhale and exhale.

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And then reversing the circle.

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And then draw the
knees in towards the chest,

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keep the hands on the knees

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and we're going to
take a deep breath in

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and then on the exhale,
we're going to let something go.

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You don't even
have to identify it,

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just be open to
letting something go.

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Ready? Here we go, 
deep breath in.

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And exhale.

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As you let it go,
release the hands,

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bring the feet to the earth,

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hands come to the belly
and relax the shoulders.

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Nice, so from here,

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we're gonna extend
the left leg out long

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and you're gonna
take your right foot

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all the way up towards
the ceiling or the sky

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and that right knee may
need to stay nice and bent.

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If you can straighten
that leg, then great.

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Hands are still on the belly

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and you might feel your
abdominals turn on, hello.

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We're gonna
flex through both feet,

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so you're really
pressing through the heels.

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Again, feel free to
bend that right knee

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as much as you like.

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Resist the
temptation here at the start

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to grab your leg and hold.

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We're gonna try to
just connect to center here,

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breathing.

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Good, and then
bend the right knee,

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right foot comes to the earth.

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Bend the left
knee and we switch.

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Extending the right leg out long

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and right foot up toward,
excuse me,

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left foot up towards the sky.

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Again, you can keep
that left knee bent.

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Drawing down through
the left hip crease,

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flexing through the feet,

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so feel the low
back get kind of long

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as your abdominals engage.

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You can feel your center here.

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Notice if the shoulders
have started to clench and lift.

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People always ask me to do like,

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can you do more advanced,
more complicated things?

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I'm like, this is
pretty complicated,

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if you're really 
working at a certain level

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in my opinion.

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Take one more breath.

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Exhale, bend the left knee,

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bring the left
foot to the ground.

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Bend both knees,
both feet on the earth.

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Now extend the left leg,
right leg to the sky.

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This time we will
interlace the fingertips

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behind the back 
of the right thigh,

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right hamstring here.

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Let the right hip
crease get heavy.

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Close your eyes.

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Nice active feet here.

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If you want to point the
toes here, you can, of course.

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Breathing deep.

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Then release the hands first,

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reach your right fingertips
towards the, excuse me,

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reach both fingertips
towards the right toes,

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keep your core engaged as
you send the left leg up,

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both feet are up,
both fingertip,

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both hands are
reaching towards the toes

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and then we'll
send the right leg out.

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And interlacing the fingertips
behind the left thigh,

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breathe deep here,

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nice therapeutic posture with

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core engagement.

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Let this be a
grounding time for you.

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Acknowledging how
you're really feeling

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and using the breath
to move, move it around.

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And release the bind.

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Send your hands, 
fingertips spread,

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towards the lift toes.

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Here we go again,
core is engaged,

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we're gonna lift 
the right foot up.

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Beautiful, beautiful. 
Nice and easy, inhale in.

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Exhale, baby pulses 
here towards the toes.

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So head, neck, shoulders lift.

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Keep the skin of
the face nice and soft,

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just a little stimulation.

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Strengthening for the core.

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Nice and easy.

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We'll keep it going for ten

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nine,

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eight,

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seven.

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Stick with it, six.

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Five,

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four,

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three,

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two,

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and one, nice.

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Hug the knees into the chest,
take a deep breath in.

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And a long breath out.

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Great, slide the hands
to the backs of the thighs.

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We're gonna rock and roll now

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up and down the
length of the spine.

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If it feels awesome,
maybe you do a couple.

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If it feels scary,

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maybe you do a couple.

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And we'll meet all the way up
in a nice cross-legged seat.

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Head over heart,
heart over pelvis.

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Nice, easy twist to the left.

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You're gonna take the
right hand to the left knee,

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left fingertips behind.

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Inhale in deeply.

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Exhale completely,
relax the shoulders.

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Then over to the right,
left hand to the right knee,

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right fingertips behind.

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Sit up nice and tall,
inhale deeply.

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And exhale completely.
Nice, easy twist here.

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Alright, come back to center.

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Let's keep the
momentum going forward.

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So from here, we're
gonna rock onto all fours,

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walk the knees
underneath the hips,

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wrists underneath the shoulders.

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If you need to center yourself
on the mat a little bit here,

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go ahead and back it up.

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And then dropping
the belly to inhale,

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open the chest, look forward.

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Exhale, rounding
through chin to chest,

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warming up the spine.

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Inhale, drop the belly,
open the heart.

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And exhale,
tucking the tailbone,

259
00:16:30,370 --> 00:16:32,240
pressing into the fingertips,

260
00:16:32,240 --> 00:16:35,295
lifting the chest up to the sky.

261
00:16:37,730 --> 00:16:38,660
And one more time.

262
00:16:38,660 --> 00:16:40,501
Inhale, drop the belly.

263
00:16:43,200 --> 00:16:46,187
And exhale, rounding through.

264
00:16:52,220 --> 00:16:54,630
Nice, from here, come
to Tabletop Position.

265
00:16:54,630 --> 00:16:59,550
We're gonna kick the
right foot out, inhale in.

266
00:16:59,550 --> 00:17:03,075
Exhale, nose to knee,
round it through.

267
00:17:04,380 --> 00:17:07,600
Inhale, kick it out,
neck is nice and long.

268
00:17:07,600 --> 00:17:11,310
Exhale, round it through.

269
00:17:11,310 --> 00:17:12,310
Nice and slow.

270
00:17:12,310 --> 00:17:15,750
Inhale, extend,
spread the right toes,

271
00:17:15,750 --> 00:17:17,400
neck is nice and long.

272
00:17:17,400 --> 00:17:19,770
Exhale, reel it in.

273
00:17:19,770 --> 00:17:23,502
One more, pressing into
both palms evenly, inhale.

274
00:17:24,530 --> 00:17:25,750
And exhale,

275
00:17:25,750 --> 00:17:29,570
finding that contraction
through the center, abdominals.

276
00:17:29,570 --> 00:17:30,800
Sweet, and then release.

277
00:17:30,800 --> 00:17:33,560
Right away, second side.

278
00:17:33,560 --> 00:17:35,513
Left foot extends, inhale.

279
00:17:36,200 --> 00:17:38,140
Exhale, round it through.

280
00:17:39,300 --> 00:17:41,244
Inhale, extend.

281
00:17:42,540 --> 00:17:44,665
And exhale, round it through,

282
00:17:46,700 --> 00:17:50,980
inhale, extend, pressing into
both palms evenly.

283
00:17:50,980 --> 00:17:52,673
And exhale.

284
00:17:53,980 --> 00:17:56,410
Last one, inhale to extend.

285
00:17:58,550 --> 00:18:01,013
And exhale to contract.

286
00:18:02,590 --> 00:18:05,740
Beautiful, both knees
come down to the ground.

287
00:18:05,740 --> 00:18:07,750
We're gonna walk them
as wide as the yoga mat,

288
00:18:07,750 --> 00:18:10,660
the big toes to touch,
send the hips back,

289
00:18:10,660 --> 00:18:14,390
fingertips forward,
Extended Child's Pose.

290
00:18:14,390 --> 00:18:16,880
If this is giving you fussiness

291
00:18:16,880 --> 00:18:21,350
in the front body or in the neck,
shoulders, the upper back,

292
00:18:21,350 --> 00:18:23,540
you can use your prop,

293
00:18:23,540 --> 00:18:26,750
whatever you brought
as a blanket, towel,

294
00:18:26,750 --> 00:18:29,790
anything that's handy to
lift the earth up to you here

295
00:18:31,040 --> 00:18:33,564
so that you may
rest your forehead.

296
00:18:38,460 --> 00:18:41,701
Or, of course, the
forehead is on the ground

297
00:18:43,360 --> 00:18:46,610
and together, we will 
all close the eyes

298
00:18:46,610 --> 00:18:51,300
and return to this 
interest in our friend,

299
00:18:51,300 --> 00:18:52,720
the breath.

300
00:18:52,720 --> 00:18:54,020
Listen to the
sound of your breath.

301
00:18:54,020 --> 00:18:58,970
See if you can slow
down the inhalation

302
00:19:01,450 --> 00:19:04,677
and slow down the exhalation.

303
00:19:07,180 --> 00:19:11,084
Feel the weight of
your body on the earth.

304
00:19:13,530 --> 00:19:15,060
Imagine your yoga mat,

305
00:19:15,060 --> 00:19:18,000
or whatever surface
you're practicing on,

306
00:19:18,000 --> 00:19:21,124
imagine it rising up

307
00:19:21,124 --> 00:19:23,160
to meet your hands,

308
00:19:23,160 --> 00:19:25,421
to meet your head,

309
00:19:26,817 --> 00:19:29,160
to meet your heart,

310
00:19:29,930 --> 00:19:32,566
supporting you in this moment.

311
00:19:45,780 --> 00:19:47,658
Inhale in deeply.

312
00:19:47,658 --> 00:19:50,000
Exhale to lift the head.

313
00:19:50,000 --> 00:19:52,220
You can open the eyes and
take a look at your hands,

314
00:19:52,220 --> 00:19:55,430
you're gonna lift just
the center of the palms up,

315
00:19:55,430 --> 00:19:56,700
so we're lifting the wrists,

316
00:19:56,700 --> 00:20:01,080
we're pressing into
the fingertips firmly.

317
00:20:01,080 --> 00:20:02,140
And keep the
legs where they are,

318
00:20:02,140 --> 00:20:03,632
you're gonna walk the fingertips

319
00:20:03,632 --> 00:20:05,830
all the way over
to the right side.

320
00:20:05,830 --> 00:20:08,760
You're gonna feel
this hopefully awesome,

321
00:20:08,760 --> 00:20:12,293
or generous at least
stretch in the left side waist.

322
00:20:13,260 --> 00:20:17,022
And then you might stay here
lifted and engaged in the core,

323
00:20:18,990 --> 00:20:21,790
or you might
begin to bow the head,

324
00:20:21,790 --> 00:20:25,240
dropping the weight of
the head, chin to chest here.

325
00:20:25,240 --> 00:20:29,920
Think about pulling back
through your left hip crease.

326
00:20:29,920 --> 00:20:34,385
Breathing into the left
low back, side waist,

327
00:20:36,130 --> 00:20:38,543
left armpit chest.

328
00:20:42,100 --> 00:20:44,490
Nice, press into the tops
of the feet for stability.

329
00:20:44,490 --> 00:20:48,990
Draw your navel in and up
for a nice core engagement

330
00:20:48,990 --> 00:20:50,110
as you come back to center

331
00:20:50,110 --> 00:20:53,220
and then you're going to walk it 
all the way to the other side.

332
00:20:56,530 --> 00:20:58,200
Breathing

333
00:20:58,200 --> 00:21:00,070
and you might keep
the head lifted here,

334
00:21:00,070 --> 00:21:02,020
pulling the
right hip crease back,

335
00:21:02,020 --> 00:21:05,244
or you might bow the
weight of the head down.

336
00:21:08,070 --> 00:21:11,902
Gently pulling back
through that right hip crease.

337
00:21:19,860 --> 00:21:23,520
Alrighty and then 
from center, bring it back,

338
00:21:23,520 --> 00:21:26,540
hands flat on
the mat, here we go.

339
00:21:26,540 --> 00:21:28,420
Lifting the
heart all the way up,

340
00:21:28,420 --> 00:21:31,450
walking the knees
underneath the hips,

341
00:21:31,450 --> 00:21:34,233
curling the toes under
and when you're ready,

342
00:21:34,233 --> 00:21:36,700
gently lifting the
hips up high and back

343
00:21:36,700 --> 00:21:38,942
for Downward Facing Dog.

344
00:21:42,270 --> 00:21:44,490
Begin to pedal it out.

345
00:21:44,490 --> 00:21:46,200
Continue to deepen 
your breath so

346
00:21:46,200 --> 00:21:49,370
as much as you can stay
in control of your breath here.

347
00:21:49,370 --> 00:21:51,550
Stay curious with your breath.

348
00:21:51,550 --> 00:21:53,860
Let's find a little
flexibility through the foot,

349
00:21:53,860 --> 00:21:56,953
through the ankle, by bending
one knee and then the other.

350
00:21:59,030 --> 00:22:00,050
And then when you're ready,

351
00:22:00,050 --> 00:22:03,880
we'll just continue 
to bend the knees,

352
00:22:03,880 --> 00:22:07,688
walking all the way up
to the front of the mat.

353
00:22:10,910 --> 00:22:13,440
We'll land in a Forward Fold,

354
00:22:13,440 --> 00:22:16,530
feet hip width apart,
or Flush together,

355
00:22:16,530 --> 00:22:17,800
I'll let you decide

356
00:22:17,800 --> 00:22:20,810
and we're gonna take
a second here to really

357
00:22:20,810 --> 00:22:24,280
become so obsessed with
what's going on in the feet,

358
00:22:24,280 --> 00:22:27,730
so spread awareness
through all four corners.

359
00:22:27,730 --> 00:22:31,530
So you can think about
really anchoring through

360
00:22:31,530 --> 00:22:36,900
the ball joint of the
big toe and the pinky toe

361
00:22:36,900 --> 00:22:39,940
and then the back two
corners of the heels.

362
00:22:42,590 --> 00:22:45,110
So just a little
awareness goes a long way.

363
00:22:45,110 --> 00:22:46,670
Just think about really rooting

364
00:22:46,670 --> 00:22:48,860
through all four
corners of your foot

365
00:22:48,860 --> 00:22:50,890
and then you'll start
to draw a little energy

366
00:22:50,890 --> 00:22:52,770
up from the arches.

367
00:22:52,770 --> 00:22:54,573
Make sure you're not
holding in the head and neck,

368
00:22:54,573 --> 00:22:59,253
so just shake a
little yes and no.

369
00:23:02,660 --> 00:23:05,350
And then when you're ready,
bend the knees generously,

370
00:23:05,350 --> 00:23:07,450
send the hips back, back, back.

371
00:23:07,450 --> 00:23:09,080
Find that
connection to your core

372
00:23:09,080 --> 00:23:10,740
that we've already established

373
00:23:10,740 --> 00:23:14,730
and use that to
roll up nice and slow.

374
00:23:20,050 --> 00:23:22,715
Mountain Pose, here we are.

375
00:23:24,130 --> 00:23:25,940
Stand up nice and tall

376
00:23:25,940 --> 00:23:28,573
and really feel that
connection with your feet.

377
00:23:29,690 --> 00:23:31,840
I know it's like, well,
what do you mean?

378
00:23:31,840 --> 00:23:33,650
It's really just
about the awareness

379
00:23:33,650 --> 00:23:37,974
and how you respond

380
00:23:37,974 --> 00:23:40,200
may surprise you.

381
00:23:40,200 --> 00:23:44,420
One great action is
drawing energy from the arches.

382
00:23:44,420 --> 00:23:48,769
Lifting up through the chest,
feeling weight in the heels.

383
00:23:55,640 --> 00:23:59,170
And if you are moving a
lot here, just notice that

384
00:23:59,170 --> 00:24:02,750
and see if you can
capture a moment of stillness

385
00:24:02,750 --> 00:24:04,404
as we breathe in.

386
00:24:07,070 --> 00:24:08,406
And out.

387
00:24:10,500 --> 00:24:12,330
And on your next inhale,

388
00:24:12,330 --> 00:24:15,370
we'll reach the
hands up towards the sky.

389
00:24:17,180 --> 00:24:22,270
And nice exhale to come all
the way back down into the fold.

390
00:24:24,660 --> 00:24:26,880
Inhale, lift up halfway,

391
00:24:26,880 --> 00:24:29,420
bring your hands to
your waistline here,

392
00:24:29,420 --> 00:24:31,170
draw the
shoulder blades together,

393
00:24:31,170 --> 00:24:32,310
don't lock out the knees here,

394
00:24:32,310 --> 00:24:34,880
so keep them slightly bent

395
00:24:34,880 --> 00:24:36,440
and then peek at
me if you need to,

396
00:24:36,440 --> 00:24:37,830
if the elbows are
dropping down here,

397
00:24:37,830 --> 00:24:40,040
start to open up through
the chest and just notice

398
00:24:40,040 --> 00:24:43,461
if the chest is feeling
tight here, you're not alone.

399
00:24:44,450 --> 00:24:47,700
Good, then release that,
Forward Fold,

400
00:24:47,700 --> 00:24:49,120
fingertips come to the earth

401
00:24:49,120 --> 00:24:51,320
and we're gonna just
step the right toes back,

402
00:24:51,320 --> 00:24:53,440
just the right toes.

403
00:24:53,440 --> 00:24:55,370
Then lower the
right knee to the earth.

404
00:24:55,370 --> 00:24:59,465
Left knee is stacked
over that left ankle.

405
00:25:00,950 --> 00:25:04,264
Benji's back, 
he's looking like a little deer.

406
00:25:05,890 --> 00:25:09,530
Alright, from here, we're
gonna bring the left elbow

407
00:25:09,530 --> 00:25:11,760
to the top of the left thigh

408
00:25:11,760 --> 00:25:14,970
and then the right hand's 
going to come behind

409
00:25:14,970 --> 00:25:16,400
to the small of the back,

410
00:25:16,400 --> 00:25:17,680
the back of your right palm

411
00:25:17,680 --> 00:25:19,767
right here on the
small of the back.

412
00:25:21,340 --> 00:25:23,360
Good, and then 
just notice if you're

413
00:25:23,360 --> 00:25:25,070
collapsing in the
left shoulder here,

414
00:25:25,070 --> 00:25:26,839
give yourself some space.

415
00:25:27,650 --> 00:25:30,700
Breathing in and
then open the chest,

416
00:25:30,700 --> 00:25:32,943
send your gaze forward.

417
00:25:35,500 --> 00:25:39,020
Now listen carefully, squeeze
the inner thighs together,

418
00:25:39,020 --> 00:25:41,540
feel this lift up from
the pelvic floor here.

419
00:25:41,540 --> 00:25:44,029
We call this Mula Bandha.

420
00:25:44,029 --> 00:25:48,360
Activating those muscles,

421
00:25:48,360 --> 00:25:50,134
the pelvic floor,

422
00:25:51,120 --> 00:25:55,700
we're also stimulating
like the, the root chakra,

423
00:25:55,700 --> 00:25:59,133
this energy
center of security.

424
00:26:00,180 --> 00:26:02,140
Makes us feel safe and held,

425
00:26:02,140 --> 00:26:06,913
even in the tough times,
the uncertainty.

426
00:26:08,300 --> 00:26:09,960
Alright, should feel
like you're working here,

427
00:26:09,960 --> 00:26:12,230
so if you're not, just
notice if you're collapsing,

428
00:26:12,230 --> 00:26:16,283
see if you can kind of press
up and out of your foundation.

429
00:26:17,270 --> 00:26:18,770
Again, lifting
from the pelvic floor.

430
00:26:18,770 --> 00:26:21,230
You can think about
kind of a scissor effect

431
00:26:22,340 --> 00:26:24,100
lifting you up
from the pelvic floor.

432
00:26:24,100 --> 00:26:26,468
You might feel it
in your right quad.

433
00:26:27,380 --> 00:26:29,610
Alright, inhale in here.

434
00:26:29,610 --> 00:26:31,080
Exhale to release that.

435
00:26:31,080 --> 00:26:32,890
We're gonna bring
the right hand to the earth

436
00:26:32,890 --> 00:26:34,910
and left fingertips to the sky.

437
00:26:34,910 --> 00:26:39,050
Big twist here, 
option to lift that right knee,

438
00:26:39,050 --> 00:26:41,244
so it's just an option.
You can stay here.

439
00:26:42,620 --> 00:26:44,730
So squeeze the
legs together again.

440
00:26:44,730 --> 00:26:45,980
So if the left
knee's coming out,

441
00:26:45,980 --> 00:26:48,010
bring it back in
over that ankle,

442
00:26:48,010 --> 00:26:50,440
send the right heel
all the way to the back

443
00:26:50,440 --> 00:26:52,210
if that knee is lifted.

444
00:26:52,210 --> 00:26:55,490
And again, start to notice
sensation in the left pec,

445
00:26:55,490 --> 00:26:57,867
the chest, as we
begin to open it up.

446
00:26:58,910 --> 00:27:01,290
Inhale in, nice long neck.

447
00:27:01,290 --> 00:27:04,710
Exhale, bring it down,
hand to earth.

448
00:27:04,710 --> 00:27:06,470
Step the left toes back,

449
00:27:06,470 --> 00:27:09,640
so we're either on our
knees or knees are lifted here,

450
00:27:09,640 --> 00:27:12,200
so we're Half Plank, or full,

451
00:27:12,200 --> 00:27:14,223
top of a pushup or half pushup.

452
00:27:15,630 --> 00:27:16,463
You got this.

453
00:27:16,463 --> 00:27:18,380
Reach the heels back
if the knees are lifted,

454
00:27:18,380 --> 00:27:21,530
everyone draw the
navel up towards the spine.

455
00:27:21,530 --> 00:27:22,870
Hug the low ribs in,

456
00:27:22,870 --> 00:27:24,440
press away from the yoga mat,

457
00:27:24,440 --> 00:27:26,900
shift forward, 
look forward, breathe in.

458
00:27:27,830 --> 00:27:31,100
And then exhale all the
way to the belly with control,

459
00:27:31,100 --> 00:27:32,710
best you can.

460
00:27:32,710 --> 00:27:34,380
Drag the hands in
line with the rib cage.

461
00:27:34,380 --> 00:27:36,490
Squeeze the elbows
into the side body.

462
00:27:36,490 --> 00:27:40,030
Root down through
your foundation here,

463
00:27:40,030 --> 00:27:44,480
tops of the feet, pelvic floor,
or excuse me, pubic bone.

464
00:27:44,480 --> 00:27:46,560
Same thing, (laughs) 
just kidding.

465
00:27:46,560 --> 00:27:49,040
And here we go, 
inhale, baby Cobra,

466
00:27:49,040 --> 00:27:50,793
nice and easy, nice and low.

467
00:27:51,830 --> 00:27:53,840
Find the integrity 
of your practice.

468
00:27:53,840 --> 00:27:56,330
Build it nice and
slow with your breath.

469
00:27:56,330 --> 00:27:58,566
Release, forehead to the earth.

470
00:28:00,960 --> 00:28:01,793
Let's go again.

471
00:28:01,793 --> 00:28:03,749
Inhale, lift it up,

472
00:28:06,100 --> 00:28:07,335
Cobra.

473
00:28:08,170 --> 00:28:10,505
And exhale to release.

474
00:28:12,120 --> 00:28:14,790
And once more, inhale, Cobra.

475
00:28:14,790 --> 00:28:17,020
This time to just
kind of test it out,

476
00:28:17,020 --> 00:28:20,850
we're going to lift the hands,
palms face up to the sky.

477
00:28:20,850 --> 00:28:23,455
And you should be
able to still breathe here.

478
00:28:25,920 --> 00:28:27,730
And release.

479
00:28:27,730 --> 00:28:29,490
From here, forehead comes down,

480
00:28:29,490 --> 00:28:32,530
we'll curl the toes under,
inhale in deeply.

481
00:28:32,530 --> 00:28:36,280
Exhale to press up to
top of a pushup, Plank Pose.

482
00:28:36,280 --> 00:28:39,150
Quietly whisper to yourself,
I am strong.

483
00:28:39,150 --> 00:28:42,580
And you are, you can do hard
things even in uncertain times.

484
00:28:42,580 --> 00:28:44,870
Hips up high and back,

485
00:28:44,870 --> 00:28:46,840
Downward Facing Dog,
roll with me,

486
00:28:46,840 --> 00:28:49,040
inhale in deeply.

487
00:28:49,040 --> 00:28:50,603
Exhale completely.

488
00:28:51,640 --> 00:28:54,600
Baby steps to the top
of the mat, nice and easy.

489
00:28:54,600 --> 00:28:56,188
Make your way there.

490
00:28:57,860 --> 00:29:00,156
Shake the head yes and no.

491
00:29:01,180 --> 00:29:03,250
Inhale, lift the spine halfway,

492
00:29:03,250 --> 00:29:05,510
hands come in line
with the, excuse me,

493
00:29:05,510 --> 00:29:07,770
hands come to the waistline,

494
00:29:07,770 --> 00:29:11,200
shoulder blades draw together,
elbows nice and wide.

495
00:29:11,200 --> 00:29:12,940
We're not locked
out in the knees,

496
00:29:12,940 --> 00:29:15,280
crown of the head
reaching forward,

497
00:29:15,280 --> 00:29:17,394
hip creases reaching back.

498
00:29:19,570 --> 00:29:21,058
Inhale in here.

499
00:29:22,090 --> 00:29:24,830
And exhale to let it all go.

500
00:29:24,830 --> 00:29:25,910
Forward Fold.

501
00:29:25,910 --> 00:29:27,470
Fingertips come to the earth.

502
00:29:27,470 --> 00:29:31,725
Step the left toes back, lower
the left knee to the ground.

503
00:29:33,040 --> 00:29:35,540
Check your alignment,
front knee over front ankle.

504
00:29:35,540 --> 00:29:38,250
This is gonna want to
come out, so that's why we,

505
00:29:38,250 --> 00:29:40,590
we really pay
attention to the foot first.

506
00:29:40,590 --> 00:29:42,800
Right, grounding 
through the feet.

507
00:29:42,800 --> 00:29:46,127
And then from there, we can
stack the knee over the ankle.

508
00:29:48,570 --> 00:29:50,700
Not just for beginners,
I see it all the time,

509
00:29:50,700 --> 00:29:52,160
kind of a wonky foundation

510
00:29:52,160 --> 00:29:56,390
in these fun and
interesting poses,

511
00:29:56,390 --> 00:29:59,819
so great way to ground

512
00:29:59,819 --> 00:30:02,010
yourself is by 
anchoring the mind

513
00:30:02,010 --> 00:30:04,973
in the details of
your asana practice, right?

514
00:30:06,160 --> 00:30:08,192
Action, alignment.

515
00:30:09,610 --> 00:30:13,250
Remembering the
breath comes first.

516
00:30:13,250 --> 00:30:14,160
Here we go.

517
00:30:14,160 --> 00:30:18,290
Right elbow to top
of the right thigh.

518
00:30:18,290 --> 00:30:21,323
Find this lift from the
pelvic floor, breathe in.

519
00:30:22,610 --> 00:30:23,443
As you breathe out,

520
00:30:23,443 --> 00:30:26,070
take the left hand now
to the small of the back.

521
00:30:26,070 --> 00:30:30,297
The back of the left hand
comes to the sacral area here.

522
00:30:33,100 --> 00:30:35,780
And you'll know,
you'll know, right?

523
00:30:35,780 --> 00:30:38,330
I designed this practice so I know,
but you'll know, right,

524
00:30:38,330 --> 00:30:40,670
if you're kind of collapsing,
you're dumping,

525
00:30:40,670 --> 00:30:42,960
maybe you're very
flexible here in the hips,

526
00:30:42,960 --> 00:30:46,590
or maybe the shoulder's here,
it's really about awareness

527
00:30:46,590 --> 00:30:48,890
and it's about when
you're down and crumpled

528
00:30:48,890 --> 00:30:51,900
and uncomfortable, do we
have the awareness to notice A,

529
00:30:51,900 --> 00:30:55,910
and B, can we find the energy,

530
00:30:55,910 --> 00:30:57,553
that self-care

531
00:31:00,810 --> 00:31:05,300
to create more
efficiency in our shapes,

532
00:31:05,300 --> 00:31:07,870
to bring more ease to the body,

533
00:31:07,870 --> 00:31:11,793
to pay better attention
to our breath, et cetera.

534
00:31:14,550 --> 00:31:16,610
So we're lifting up
from the pelvic floor here.

535
00:31:16,610 --> 00:31:18,530
We're finding that scissor.

536
00:31:18,530 --> 00:31:19,470
There's a lot of work.

537
00:31:19,470 --> 00:31:21,770
This isn't like show-y work,
this is inner work

538
00:31:21,770 --> 00:31:25,810
and I think it is what we
are being asked to do right now,

539
00:31:25,810 --> 00:31:28,203
so way to stick
with it, breathe.

540
00:31:29,040 --> 00:31:30,500
You're also
strengthening the legs,

541
00:31:30,500 --> 00:31:33,497
you're strengthening that glute,
we're opening the hips.

542
00:31:37,320 --> 00:31:38,730
Beautiful.

543
00:31:38,730 --> 00:31:41,370
Take one more breath,
you got it.

544
00:31:41,370 --> 00:31:44,492
Maybe looking forward.

545
00:31:44,492 --> 00:31:46,050
And then slow and steady,

546
00:31:46,050 --> 00:31:48,350
don't lose this
connection in the pelvic floor,

547
00:31:48,350 --> 00:31:49,450
that nice root chakra.

548
00:31:49,450 --> 00:31:51,030
We're gonna release,
keep that lifted.

549
00:31:51,030 --> 00:31:52,900
Pull the right hip crease back.

550
00:31:52,900 --> 00:31:55,230
Left hand to the earth,
right fingertips to the sky

551
00:31:55,230 --> 00:31:56,870
for your twist.

552
00:31:56,870 --> 00:31:59,860
Back knee can stay on the
ground or we can lift it up,

553
00:31:59,860 --> 00:32:01,410
really reaching the left heel

554
00:32:01,410 --> 00:32:03,320
towards the back
edge of the mat.

555
00:32:04,150 --> 00:32:06,130
Open up through the chest,
open your heart.

556
00:32:06,130 --> 00:32:06,963
I know it's hard.

557
00:32:06,963 --> 00:32:11,810
We've been letting our heart
soften when things get tough.

558
00:32:11,810 --> 00:32:13,340
It happens naturally,

559
00:32:13,340 --> 00:32:14,640
so we're gonna
counterbalance that

560
00:32:14,640 --> 00:32:17,463
by opening up the chest
briefly here, inhale in.

561
00:32:18,500 --> 00:32:22,260
And exhale to bring it down,
both hands on the mat.

562
00:32:22,260 --> 00:32:24,413
Step the right toes back.

563
00:32:25,840 --> 00:32:27,690
Plank or Half Plank,

564
00:32:27,690 --> 00:32:30,180
if you haven't given
the full pushup a try yet,

565
00:32:30,180 --> 00:32:32,130
go ahead and do it now,
you can do hard things.

566
00:32:32,130 --> 00:32:33,660
Lift the knees,
reach the heels back.

567
00:32:33,660 --> 00:32:34,680
We're only here for one breath.

568
00:32:34,680 --> 00:32:35,833
Inhale, look forward.

569
00:32:37,600 --> 00:32:40,612
And exhale to
slowly down to the belly.

570
00:32:42,100 --> 00:32:43,810
Drag the hands in
line with the rib cage,

571
00:32:43,810 --> 00:32:45,950
press firmly into
the tops of the feet.

572
00:32:45,950 --> 00:32:48,650
Inhale, baby Cobra.

573
00:32:48,650 --> 00:32:50,333
Exhale to release.

574
00:32:51,120 --> 00:32:53,804
Inhale in again, Cobra,
maybe it grows a little.

575
00:32:55,290 --> 00:32:57,150
And exhale to release.

576
00:32:57,150 --> 00:32:59,930
And now this one, just
follow the wave of your breath,

577
00:32:59,930 --> 00:33:01,621
listen to the sound.

578
00:33:07,370 --> 00:33:10,673
Then from here we'll curl the
toes under, inhale in deeply.

579
00:33:11,640 --> 00:33:14,460
Feel your belly on the earth
as you breathe in and exhale,

580
00:33:14,460 --> 00:33:19,350
top of a pushup, heels back,

581
00:33:19,350 --> 00:33:20,990
shoulder blades
move left to right.

582
00:33:20,990 --> 00:33:22,600
You're creating a doming effect

583
00:33:22,600 --> 00:33:24,233
kind of in the upper back body.

584
00:33:25,108 --> 00:33:26,800
Should feel that
connection to your core,

585
00:33:26,800 --> 00:33:28,580
soften the skin of the face.

586
00:33:28,580 --> 00:33:30,090
Close your eyes
if you need to here

587
00:33:30,090 --> 00:33:32,624
to whisper to yourself,
I am strong.

588
00:33:33,920 --> 00:33:37,502
Hips up high and back,
Downward Facing Dog, nice work.

589
00:33:42,720 --> 00:33:44,500
Find stillness here in your dog.

590
00:33:44,500 --> 00:33:46,012
Take a deep breath in.

591
00:33:47,755 --> 00:33:49,436
And a long breath out.

592
00:33:52,290 --> 00:33:54,850
Bend both knees, 
carve a line with your nose.

593
00:33:54,850 --> 00:33:56,292
Inhale, look forward.

594
00:33:56,292 --> 00:34:00,430
Exhale to walk, step, 
hop to the top of the mat.

595
00:34:00,430 --> 00:34:03,650
This time, feet together,
really together if you can,

596
00:34:03,650 --> 00:34:04,979
give it a try.

597
00:34:07,380 --> 00:34:09,570
Nice, and then we're
gonna take the hands now

598
00:34:09,570 --> 00:34:13,550
to the backs of the back
of the calf, or the ankle

599
00:34:14,570 --> 00:34:15,950
and draw the elbows in

600
00:34:15,950 --> 00:34:18,120
and bend your knees as
generously as you need to

601
00:34:18,120 --> 00:34:22,532
as we come into this standing
Forward Fold, Uttanasana.

602
00:34:24,170 --> 00:34:26,545
So we're folding in.

603
00:34:26,545 --> 00:34:28,630
Legs might shake a little here.

604
00:34:28,630 --> 00:34:30,980
Find that nice connection

605
00:34:30,980 --> 00:34:32,590
through all four
corners of the feet

606
00:34:32,590 --> 00:34:35,090
to ground you, 
to root you, hang on.

607
00:34:38,100 --> 00:34:40,770
Now slide the
hands to the waistline.

608
00:34:40,770 --> 00:34:42,810
Draw the 
shoulder blades together,

609
00:34:42,810 --> 00:34:43,970
elbows nice and wide.

610
00:34:43,970 --> 00:34:46,231
Inhale in, 
ground through the feet.

611
00:34:46,231 --> 00:34:51,534
As you exhale, root to rise, 
stand up, open the chest.

612
00:34:52,900 --> 00:34:56,083
Lift your heart, Mountain Pose.

613
00:34:57,160 --> 00:34:59,140
Fingertips are gonna
go down to come up

614
00:34:59,140 --> 00:35:01,720
as you inhale,
reach for the sky.

615
00:35:01,720 --> 00:35:05,070
Soft bend in the knees as
we continue to lift the heart,

616
00:35:05,070 --> 00:35:07,410
bend the elbows,
lean back just a bit.

617
00:35:07,410 --> 00:35:11,010
You can always bring the
hands to the small of the back,

618
00:35:11,010 --> 00:35:13,040
just like we did
before for more support,

619
00:35:13,040 --> 00:35:17,090
otherwise nice
football goalpost arms here,

620
00:35:17,090 --> 00:35:19,600
cactus arms, 
as we lift the chest.

621
00:35:19,600 --> 00:35:24,531
So brave to open your heart,
keep an open mind.

622
00:35:26,890 --> 00:35:30,810
Then dig into the heels,
reach the fingertips high up,

623
00:35:30,810 --> 00:35:34,900
nice and tall Mountain Pose,
or Volcano Pose here.

624
00:35:34,900 --> 00:35:38,440
And then slow and steady,
bring the palms together

625
00:35:38,440 --> 00:35:42,053
and exhale as you
Forward Fold all the way down.

626
00:35:43,210 --> 00:35:46,380
Good, from here,
plant the palms,

627
00:35:46,380 --> 00:35:50,563
step one foot back,
then the other, Plank Pose.

628
00:35:51,630 --> 00:35:54,530
Turn onto the outer
edge of your right foot,

629
00:35:54,530 --> 00:35:56,350
inner arch of your left foot.

630
00:35:57,430 --> 00:35:59,540
And then bring your left
hand to the waistline here,

631
00:35:59,540 --> 00:36:00,840
side Plank.

632
00:36:00,840 --> 00:36:02,490
Lift the hips up.

633
00:36:02,490 --> 00:36:03,350
You have options here.

634
00:36:03,350 --> 00:36:06,820
You can take the left
hand behind as we did before.

635
00:36:06,820 --> 00:36:09,540
You can take the left
fingertips up towards the sky.

636
00:36:09,540 --> 00:36:13,650
You can stack the feet, maybe
take another variation here.

637
00:36:13,650 --> 00:36:15,313
Breathe deep.

638
00:36:17,588 --> 00:36:19,360
You can also bend that top knee,

639
00:36:19,360 --> 00:36:21,620
left knee is a
little kickstand here.

640
00:36:21,620 --> 00:36:24,750
Everyone lift your
right hip up from the earth

641
00:36:24,750 --> 00:36:27,170
a little more,
maybe an inch more.

642
00:36:27,170 --> 00:36:30,290
And then release,
come back to center,

643
00:36:30,290 --> 00:36:31,320
let's take it to the other side.

644
00:36:31,320 --> 00:36:33,640
Left hand roots us,

645
00:36:33,640 --> 00:36:36,090
we turn onto the outer
edge of the left foot,

646
00:36:36,090 --> 00:36:38,290
inner arch of the right foot.

647
00:36:38,290 --> 00:36:40,020
Right hand comes
to the waistline.

648
00:36:40,020 --> 00:36:43,480
We lift the hips up,
engage those obliques.

649
00:36:43,480 --> 00:36:44,634
Breathe deep.

650
00:36:45,550 --> 00:36:47,503
From here, we can 
take the right hand

651
00:36:47,503 --> 00:36:49,170
to the small of the back.

652
00:36:49,170 --> 00:36:51,030
Maybe up towards the sky.

653
00:36:51,030 --> 00:36:52,690
Maybe we stack the feet.

654
00:36:52,690 --> 00:36:55,740
Maybe we take the
arm up and overhead.

655
00:36:55,740 --> 00:36:59,680
Find a variation that
rocks your world today.

656
00:36:59,680 --> 00:37:01,763
Meet your appropriate edge.

657
00:37:07,450 --> 00:37:09,440
And then slow and steady,

658
00:37:09,440 --> 00:37:11,920
we'll come all the
way back to center.

659
00:37:11,920 --> 00:37:13,680
Inhale to look forward,
shift forward,

660
00:37:13,680 --> 00:37:16,400
exhale to lower all
the way to the belly.

661
00:37:16,400 --> 00:37:20,280
Inhale to open the chest
for Cobra or Upward Facing Dog.

662
00:37:21,530 --> 00:37:26,240
And exhale to make
your way into Child's Pose.

663
00:37:26,240 --> 00:37:27,843
This time, knees together.

664
00:37:34,020 --> 00:37:35,561
Breathe it out.

665
00:37:39,290 --> 00:37:41,440
Whatever that means to you.

666
00:37:41,440 --> 00:37:43,270
Close your eyes
if you need to here,

667
00:37:43,270 --> 00:37:44,760
soften your jaw.

668
00:37:44,760 --> 00:37:47,400
Can keep the
arms reaching forward,

669
00:37:47,400 --> 00:37:49,440
or if it's calling to you

670
00:37:49,440 --> 00:37:53,260
to bring the fingertips 
back towards the toes

671
00:37:53,260 --> 00:37:56,390
and allow the weight of the
shoulders to round and fall,

672
00:37:56,390 --> 00:37:58,492
then go ahead and

673
00:38:00,972 --> 00:38:02,916
make it happen.

674
00:38:06,020 --> 00:38:08,300
Inhale in deeply here.

675
00:38:08,300 --> 00:38:11,130
See if you can feel the
skin of your back stretch

676
00:38:11,130 --> 00:38:12,564
as you breathe in.

677
00:38:14,520 --> 00:38:16,891
And soften as you breathe out.

678
00:38:18,410 --> 00:38:21,423
So we'll continue to

679
00:38:21,423 --> 00:38:23,824
slow down the breath.

680
00:38:25,800 --> 00:38:30,103
Taking fewer breaths 
here to slow our pace.

681
00:38:31,449 --> 00:38:34,341
Nice, conscious breathing

682
00:38:36,521 --> 00:38:38,519
with control.

683
00:38:42,030 --> 00:38:47,023
And that same Mula Bandha,
that pelvic floor lift,

684
00:38:48,190 --> 00:38:51,000
from there, you're
gonna actually begin

685
00:38:51,000 --> 00:38:56,026
to keep the feet on 
the ground but lift the hips.

686
00:38:57,820 --> 00:38:58,900
And as you do that,

687
00:38:58,900 --> 00:39:00,970
you're gonna bring
the fingertips to interlace,

688
00:39:00,970 --> 00:39:02,580
so we're keeping 
the knees together,

689
00:39:02,580 --> 00:39:04,340
feet on the ground.

690
00:39:04,340 --> 00:39:06,900
You're gonna rock onto
the crown of your head.

691
00:39:06,900 --> 00:39:08,590
If this feels all right for you,

692
00:39:08,590 --> 00:39:10,670
you're gonna draw the
shoulder blades together.

693
00:39:10,670 --> 00:39:13,770
Start to open up the
chest for Bunny Posture.

694
00:39:13,770 --> 00:39:17,440
We send the
knuckles up towards the sky.

695
00:39:17,440 --> 00:39:19,760
I'm not crashing all of
my weight into my head.

696
00:39:19,760 --> 00:39:23,273
I'm very much pressing
into the tops of the feet.

697
00:39:24,510 --> 00:39:26,000
Lifting up from
the pelvic floor,

698
00:39:26,000 --> 00:39:27,530
drawing my navel up and in,

699
00:39:27,530 --> 00:39:31,546
just like we did in
those contractions earlier.

700
00:39:36,450 --> 00:39:40,016
Think Cat Pose, drawing the
navel up towards the spine.

701
00:39:41,150 --> 00:39:44,458
Take a couple
breaths here, Bunny Posture.

702
00:39:55,980 --> 00:39:59,520
And if you can't find
that slow controlled breath,

703
00:39:59,520 --> 00:40:03,520
then you'll need to
maybe just take a step back

704
00:40:03,520 --> 00:40:06,706
out of the full posture

705
00:40:06,706 --> 00:40:09,040
and come into a variation

706
00:40:09,040 --> 00:40:12,350
where maybe the
heart is melting down,

707
00:40:12,350 --> 00:40:13,900
but we're just
reaching the knuckles

708
00:40:13,900 --> 00:40:16,834
towards the back
edge of the mat.

709
00:40:16,834 --> 00:40:19,067
Can peek at me
now if you need to.

710
00:40:21,010 --> 00:40:22,340
If you're in Bunny Posture,

711
00:40:22,340 --> 00:40:24,300
take one more
cycle of breath here.

712
00:40:24,300 --> 00:40:27,250
You're doing great.
Everyone, lift the pelvic floor.

713
00:40:27,250 --> 00:40:29,600
You're doing 
wonderful, everyone.

714
00:40:29,600 --> 00:40:31,133
Way to stick with your breath.

715
00:40:32,020 --> 00:40:33,860
Now with control, everyone,

716
00:40:33,860 --> 00:40:37,660
nice and slow,
release the fingertips,

717
00:40:37,660 --> 00:40:41,250
come back down through
Extended Child's Pose,

718
00:40:41,250 --> 00:40:44,270
or rather with the fingertips
extended in Child's Pose

719
00:40:45,570 --> 00:40:48,450
and a nice and easy
lift up from your center.

720
00:40:48,450 --> 00:40:49,740
The heart lifts forward.

721
00:40:49,740 --> 00:40:53,620
You're gonna swing the
legs to one side, any side

722
00:40:53,620 --> 00:40:56,470
and very slow, in slow motion,

723
00:40:56,470 --> 00:40:58,090
come through to a seat,

724
00:40:58,090 --> 00:41:01,451
extending the legs
out in front of you.

725
00:41:02,700 --> 00:41:05,660
Bring your hands to your center,
your abdominal wall,

726
00:41:05,660 --> 00:41:09,870
just to kind of engages
the core, lift up from there

727
00:41:09,870 --> 00:41:11,540
lifting the chest.

728
00:41:14,060 --> 00:41:17,880
And then fingertips or
palms to the earth, Dundasana.

729
00:41:17,880 --> 00:41:21,190
Stick Pose or Staff Pose.

730
00:41:21,190 --> 00:41:23,420
Head over heart,
heart over pelvis here.

731
00:41:23,420 --> 00:41:25,850
If we are working
on our flexibility,

732
00:41:25,850 --> 00:41:27,310
which we all are,

733
00:41:27,310 --> 00:41:30,580
definitely don't have
to be flexible to do yoga,

734
00:41:30,580 --> 00:41:32,133
bend those knees.

735
00:41:33,290 --> 00:41:34,572
Deep breath in.

736
00:41:35,760 --> 00:41:36,593
Long breath out.

737
00:41:36,593 --> 00:41:38,370
Bring the hands to
the backs of the thighs.

738
00:41:38,370 --> 00:41:40,100
You're gonna come
to your back now here,

739
00:41:40,100 --> 00:41:42,348
you can choose
how you get there.

740
00:41:45,050 --> 00:41:46,710
We're gonna snuggle 
the shoulder blades

741
00:41:46,710 --> 00:41:48,883
underneath the heart space here.

742
00:41:49,840 --> 00:41:52,980
Walk the heels up,
knees up towards the sky,

743
00:41:52,980 --> 00:41:54,200
feet flat on the ground,

744
00:41:54,200 --> 00:41:57,701
find that four corner connection.

745
00:41:57,701 --> 00:41:59,660
(laughs)

746
00:41:59,660 --> 00:42:02,070
And here we go for Bridge Pose.

747
00:42:02,070 --> 00:42:04,810
Pressing the palms into
the earth nice and slow.

748
00:42:04,810 --> 00:42:07,920
Try to be as articulate
in the spine as possible.

749
00:42:07,920 --> 00:42:12,570
Just get curious 
about the journey that is

750
00:42:13,437 --> 00:42:16,130
going on here as you 
lift the hip points up high,

751
00:42:16,130 --> 00:42:17,916
Shins forward.

752
00:42:20,470 --> 00:42:24,010
And slowly we lift, 
lift, lift, lift.

753
00:42:24,010 --> 00:42:26,410
Sits bones reaching
towards the backs of the knees,

754
00:42:26,410 --> 00:42:30,470
shins forward, lift your chest
to your chin, chin to the sky

755
00:42:30,470 --> 00:42:33,640
and you might
interlace the fingertips here.

756
00:42:33,640 --> 00:42:36,816
Drawing the
shoulder blades together.

757
00:42:39,205 --> 00:42:43,800
Breathing wide
into all four corners,

758
00:42:43,800 --> 00:42:46,353
excuse me, all four
sides of the torso.

759
00:42:47,390 --> 00:42:50,119
Pressing into all
four corners of the feet.

760
00:42:53,660 --> 00:42:56,460
And then inhaling in here,

761
00:42:56,460 --> 00:43:00,700
engaging the glutes and
using your exhale to slowly

762
00:43:00,700 --> 00:43:01,880
and with control, again,

763
00:43:01,880 --> 00:43:04,370
stay curious just
about this little ride,

764
00:43:04,370 --> 00:43:07,250
this journey from
point A to point B

765
00:43:08,120 --> 00:43:11,675
as you slowly release and
bring it back down to the earth.

766
00:43:12,716 --> 00:43:13,990
Let's do it one more time.

767
00:43:13,990 --> 00:43:16,000
Press the palms into the earth.

768
00:43:16,000 --> 00:43:18,800
All four corners of the
feet into the earth, here we go.

769
00:43:20,030 --> 00:43:22,253
Following the
sound of your breath.

770
00:43:26,348 --> 00:43:28,670
And this time maybe
you bend the elbows,

771
00:43:28,670 --> 00:43:31,140
send the fingertips
up towards the sky.

772
00:43:31,140 --> 00:43:34,024
Maybe you take the
thumbs behind the hips here.

773
00:43:35,900 --> 00:43:37,633
Taking the bind.

774
00:43:39,490 --> 00:43:41,430
Maybe you challenge yourself

775
00:43:41,430 --> 00:43:46,350
by lifting one leg up to
the sky and then the other.

776
00:43:46,350 --> 00:43:47,770
So make it your own here.

777
00:43:47,770 --> 00:43:50,673
We're here for three to
five breaths, you got it.

778
00:44:01,640 --> 00:44:05,144
Chest to chin, chin to sky.

779
00:44:14,620 --> 00:44:19,347
Nice, strong muscles of
the low body turned on here.

780
00:44:23,890 --> 00:44:28,840
And then when you're ready,
slowly and with control,

781
00:44:28,840 --> 00:44:31,760
releasing back
down to the earth.

782
00:44:31,760 --> 00:44:34,070
Walk the feet together,
open the knees wide,

783
00:44:34,070 --> 00:44:37,110
let your hands rest
lovingly on your belly.

784
00:44:37,110 --> 00:44:39,960
Knees come wide here in
a reclined Cobbler's Pose.

785
00:44:39,960 --> 00:44:41,517
Take a deep breath in.

786
00:44:42,870 --> 00:44:43,970
It's time to relax.

787
00:44:43,970 --> 00:44:46,071
Exhale, let it go.

788
00:44:48,040 --> 00:44:49,652
Close your eyes.

789
00:44:51,060 --> 00:44:55,430
And just relax here
in this passive stretch.

790
00:44:55,430 --> 00:44:56,797
If this is too intense for you,

791
00:44:56,797 --> 00:45:01,317
you can go one leg at a time,
lifting one knee to center.

792
00:45:01,317 --> 00:45:04,000
You can also bring
blankets or towels

793
00:45:04,000 --> 00:45:07,980
to the outer edge of your legs

794
00:45:07,980 --> 00:45:10,571
for a little
supportive posture here.

795
00:45:26,810 --> 00:45:29,153
Return to your breath.

796
00:45:35,392 --> 00:45:40,090
And then nice and slow,
we'll bring the knees together,

797
00:45:40,090 --> 00:45:42,812
hug the knees up into the chest.

798
00:45:44,830 --> 00:45:48,083
And extend the left leg out,
hug the right knee in.

799
00:45:49,020 --> 00:45:50,637
Take a deep breath in.

800
00:45:51,870 --> 00:45:54,880
And exhale,
guiding the right knee

801
00:45:54,880 --> 00:45:56,790
over towards the
left side of the mat,

802
00:45:56,790 --> 00:45:59,250
or opening up
through the right arm

803
00:45:59,250 --> 00:46:01,571
for a nice supine twist.

804
00:46:03,200 --> 00:46:04,546
Twist.

805
00:46:05,710 --> 00:46:07,880
Okay, breathe into the rib cage.

806
00:46:07,880 --> 00:46:09,860
Nice, wide, lateral breath here.

807
00:46:09,860 --> 00:46:12,720
You know what to do.

808
00:46:12,720 --> 00:46:14,220
Give the thinking mind a break,

809
00:46:14,220 --> 00:46:18,843
stay focused on 
this beautiful, slow

810
00:46:18,843 --> 00:46:20,731
breath.

811
00:46:30,323 --> 00:46:34,500
And then nice and easy,
guide it back to center.

812
00:46:34,500 --> 00:46:36,826
Hug both knees into the chest.

813
00:46:38,400 --> 00:46:41,093
And then extend
the right leg out long.

814
00:46:43,110 --> 00:46:46,530
And when you're ready, left
knee over towards the right.

815
00:46:46,530 --> 00:46:51,314
We open up through 
the left arm, left chest

816
00:46:52,667 --> 00:46:54,702
and we breathe.

817
00:46:58,090 --> 00:47:03,579
We breathe fully, deeply,
with nice awareness,

818
00:47:05,720 --> 00:47:08,442
Sending that inhale 
down into the belly.

819
00:47:10,970 --> 00:47:13,810
Nice and slow, filling the lungs

820
00:47:13,810 --> 00:47:15,843
and the nice and with control,

821
00:47:17,520 --> 00:47:19,244
exhaling.

822
00:47:27,190 --> 00:47:28,257
It's all about the breath.

823
00:47:28,257 --> 00:47:31,666
Alright, bring it
back to center.

824
00:47:33,800 --> 00:47:35,573
Creaky old floor.
How's it going?

825
00:47:35,573 --> 00:47:37,826
Hug both knees into the chest.

826
00:47:38,740 --> 00:47:41,190
Take a deep breath in.

827
00:47:41,190 --> 00:47:42,300
Long breath out.

828
00:47:42,300 --> 00:47:43,820
Happy Baby Posture,

829
00:47:43,820 --> 00:47:45,720
so you're gonna grab
the outer edges of the feet,

830
00:47:45,720 --> 00:47:49,170
or the inner arches, 
kick the soles of the feet up,

831
00:47:49,170 --> 00:47:51,390
send the tailbone towards
the front edge of your mat.

832
00:47:51,390 --> 00:47:53,980
If this is too much, you
can just do one leg at a time,

833
00:47:53,980 --> 00:47:56,058
a little Stirrup Posture here.

834
00:47:57,670 --> 00:48:00,375
Find what feels good here.

835
00:48:02,510 --> 00:48:04,708
Way to show up for yourself.

836
00:48:05,861 --> 00:48:08,464
Thank you, thank you, thank you.

837
00:48:10,440 --> 00:48:11,570
Release the feet.

838
00:48:11,570 --> 00:48:13,790
You can windshield
wiper the knees if you like.

839
00:48:13,790 --> 00:48:15,470
We're gonna extend
the legs out long.

840
00:48:15,470 --> 00:48:19,270
We're gonna grab
the blanket or the towel

841
00:48:19,270 --> 00:48:21,560
and we're gonna
either use it as a pillow,

842
00:48:21,560 --> 00:48:24,730
or for little grounding comfort.

843
00:48:24,730 --> 00:48:28,978
I'm going to place
it over the pelvis.

844
00:48:30,450 --> 00:48:32,512
In honor of today's theme

845
00:48:32,512 --> 00:48:36,090
and we're gonna allow the arms
to rest gently at your sides.

846
00:48:36,090 --> 00:48:38,330
Come into Shavasana,

847
00:48:38,330 --> 00:48:40,541
tuck your chin into your chest.

848
00:48:41,810 --> 00:48:43,900
Take a deep breath
in and as you exhale,

849
00:48:43,900 --> 00:48:45,380
relax the weight of your body

850
00:48:45,380 --> 00:48:48,078
completely and
fully into the earth.

851
00:48:50,540 --> 00:48:55,060
Now you can let go of
the controlled breathing

852
00:48:55,060 --> 00:48:58,500
and just breathe, nice and easy,

853
00:48:58,500 --> 00:49:02,437
honoring whatever
natural rhythm comes here.

854
00:49:05,300 --> 00:49:07,336
Relax your shoulders.

855
00:49:08,721 --> 00:49:10,700
This practice is
about to wrap up,

856
00:49:10,700 --> 00:49:14,180
so just give yourself
one more moment or two

857
00:49:15,090 --> 00:49:18,068
to really acknowledge 
how you're feeling.

858
00:49:21,050 --> 00:49:24,204
Notice the sensations 
in your body.

859
00:49:31,740 --> 00:49:35,126
Acknowledging any
thoughts that come here.

860
00:49:43,090 --> 00:49:48,350
And finally, finding
comfort in your breath

861
00:49:48,350 --> 00:49:50,215
always being there.

862
00:50:01,720 --> 00:50:04,010
Thank you for taking
the time to practice today,

863
00:50:04,010 --> 00:50:08,530
for sharing it with me
and all the beautiful people

864
00:50:08,530 --> 00:50:11,773
practicing together
around the world today.

865
00:50:13,660 --> 00:50:17,030
I do believe we
are better together,

866
00:50:17,030 --> 00:50:20,103
so thank you for
connecting to yourself

867
00:50:21,460 --> 00:50:24,049
and to others in this way.

868
00:50:27,650 --> 00:50:29,894
Now gently draw
the palms together.

869
00:50:31,270 --> 00:50:34,266
You can bring the thumbs
right up to the forehead here.

870
00:50:39,761 --> 00:50:42,598
To the teacher within.

871
00:50:44,980 --> 00:50:47,727
Honoring that intuition.

872
00:50:51,490 --> 00:50:53,000
Way to show up for yourself.

873
00:50:53,880 --> 00:50:56,490
And by showing up for yourself,
you're most certainly

874
00:50:57,640 --> 00:50:59,300
influencing the way
you show up for others,

875
00:50:59,300 --> 00:51:01,530
so I thank you from
the bottom of my heart.

876
00:51:01,530 --> 00:51:03,081
Take a deep breath in.

877
00:51:05,200 --> 00:51:08,757
And a long breath out
to close the practice.

878
00:51:11,240 --> 00:51:14,194
With an invitation to whisper,

879
00:51:14,194 --> 00:51:16,214
Namaste.

880
00:51:18,084 --> 00:51:23,554
(uplifting music)