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(TV static)

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- Hey everyone, welcome
to Yoga With Adriene.

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I'm Adriene and this is Benji.

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And this is yoga for
when you feel dead inside.

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(melancholy music)

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So hop into something comfy,

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and let's get started.

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(spooky music)

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Let's begin in a
comfortable seat.

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Come on down to the ground.

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Sit up nice and tall

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and right away take
a deep breath in.

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And as you exhale,
relax your shoulders

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sigh it out and just kind of
land here in the moment.

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Bring the palms together, 
inhale in, deep breath,

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here we go.

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And as you exhale, bow
your head to your heart,

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you can close your
eyes if you like

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and again, just sigh it out, 
let go, land here.

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Whatever it is that
you're feeling right now

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or maybe you're here because
there's a lack of feeling,

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a bit of numbness,

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dead energy, emptiness,

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feeling sort of being lost
or worried, it's all good.

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We're here to acknowledge 
all of those things

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and be fully who we
are in this moment.

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Dropping any expectations and
hopefully using this practice

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and really our breath to

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move the energy,
move your energy,

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create a little movement,

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find what feels good.

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I love the theme
of this practice

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because it's a 
great opportunity to

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guide your focus and notice 
what makes you feel alive.

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Let that capture your attention

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and let it draw you closer in.

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Take one more breath here,

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nice big stretch in the
back of the neck hopefully.

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And exhale, release the head.

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You can open the eyes, 
lift the chin.

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We're gonna take the
hands to the knees here

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just to start with a
little spinal flection.

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Inhale, lift the chest,
look up.

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Exhale, round through,

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drop your chin to your
chest and lean back.

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Inhale, we lift up.

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And exhale, we round through, 
chin to chest.

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So we're rocking
forward and back

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in the hips and the pelvis.

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We're moving in opposite
directions with the breath,

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inhale and exhale, creating
and stimulating a little bit

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of energetic flow that
runs up and down the spine.

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When the energy of the
body becomes stagnant

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we can feel
pretty, pretty dead.

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So we're gonna 
start nice and slow.

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Now taking it into a circle.

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you're gonna inhale, 
come forward.

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Use the hands on the knees

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to really get the most
out of this gesture.

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Exhale, around and back.

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Inhale, come forward.

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And exhale, around and back.

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Getting a little
massage in the glutes,

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creating a little more
mobility, flexibility

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in those hip sockets.

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And then really 
moving from the belly.

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This is great for
massaging the internal organs

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which can also help to make
you feel a little more alive.

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And reversing the circle.

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Deepening your breath, 
maybe inhaling

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as you smooth the
heart forward and exhaling

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as you come around and back.

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Alright, bring it 
back to center,

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head over heart,
(clears throat)

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excuse me, heart over pelvis.

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Nice and easy, we're gonna
interlace the fingertips,

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bring them behind the head.

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You can keep the
thumbs extended

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like so to kind of
cradle the neck here.

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Then inhale, really
come out of the side waist,

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so you're gonna just
kind of reach one elbow

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up to the ceiling 
and then the other

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coming out of the side waist.

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You should feel the
skin stretch just a bit.

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Beautiful, then take the
right elbow all the way

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up towards the
ceiling or the sky

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and take the 
left elbow down, breathe in.

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Lift the chest.

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And then bring it back to
center and opposite side.

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Take the left elbow up
right elbow down, breathe in,

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lean back, lift the chest.

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And then come back to center.

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Awesome, deep breath in, 
lift your heart.

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Exhale, slowly release
the fingertips down

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gently to your sides.

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Great, from here we're gonna 
extend the legs out long,

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kind of a V. It doesn't 
have to be super wide.

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There's no flexibility
contest happening here.

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So you can keep
them pretty narrow

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or play with the width,

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but it doesn't have
to be the splits.

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We do want to try to
sit up nice and tall,

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so it could be a
good option to sit

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up on a blanket or a
towel or a pillow here.

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Beautiful, then we're 
gonna inhale in,

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lengthen through
the top of the head,

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so really 
energetically just kind of

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keep an awareness 
moving up here.

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And as you exhale,
we're gonna bring the palms

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out in front and
start to lean forward.

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So little seated Wide-
Legged Forward Fold.

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Super therapeutic.
You can also do this standing.

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And it'll depend on how you're 
feeling today, of course.

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Slight bend in the knees here

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as you maybe come
on to the forearms

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or you can even
stay really tall

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on the fingertips
here, like a spider.

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Now find a deep,
full breath here,

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so really
extending the inhalation.

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And extending the exhalation.

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Great, and then on this
last cycle of breath,

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see if you can draw
the chin to your chest.

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Relaxing the
weight of the head down.

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And then slowly
release come back up.

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We're gonna slowly make
our way to all fours.

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So take your time bring
your legs in, come forward.

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And once again,
spinal flection.

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Hi Benji. Hi Benji, are
you my little werewolf?

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Are you my little wolf?

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Once again, spinal flection.

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So wrists underneath
the shoulders for this one.

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Knees underneath the hips.

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Inhale, drop the belly,
open the chest.

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Really exaggerate 
tailbone to the sky here.

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And then exhale like
a black Halloween cat.

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Navel draws up. We really
arch through the spine,

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press into the hands,
press into the feet.

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Good inhale, drop the belly,
open the chest.

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Exhale, round through.

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And for this one, we're gonna 
move a little bit more quickly.

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Just bringing some
energy to the body.

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So finding a bit 
of a swift rhythm

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but one that works for you.

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And maybe speeding it
up just a bit more.

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I often guide this type
of flection really slow

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so this should be really fun

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if you practice
with me regularly.

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Good and then 
slowing it back down,

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coming back to that
nice neutral spine.

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We're gonna drop the elbows
now where the hands just were

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and we're gonna
walk the knees out.

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You can peek at me
if you need to here.

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The hands and the
wrist and the forearms

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are staying on the ground
as I send my chest back,

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walking the knees back,
hips up high towards the sky

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for a little half dog
or a Puppy Posture.

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We also call this
Heart-to-Earth Pose.

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So this is an inversion.

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Head is below 
the heart here, albeit gentle.

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You can tick-tok the hips 
a little left to right

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opening up again through
the side waist and side body.

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Inhale in deeply here.

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And exhale completely.

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One more time, 
inhale in deeply.

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And exhale to 
let everything go.

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Great, from here 
hug the low ribs in,

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draw your navel 
up towards your spine.

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From your center, 
from your core

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begin to slowly shift
your heart, the chest forward

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and come all the way
through into a Sphinx Posture.

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From here, we'll press
into the tops of the feet,

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press into the pubic bone,

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draw the shoulders
away from the ears.

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Nice and steady here
in the foundation.

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So my forearms and wrists
and hands aren't coming in

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but maintaining
those two parallel lines

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that I established
in Puppy Posture.

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Then tuck your chin, inhale,
open up through the chest.

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So neck, back of the neck,
especially is nice and long.

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We're breathing here,

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we're pressing away
from the yoga mat.

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So really lifting up
out of the foundation.

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Alright, now we're
gonna start to spark

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a little more energy. 
Be brave.

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We got this. 
Use your breath, inhale.

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Exhale. You're gonna
curl the toes under.

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Keep the hands, wrists,
elbows, where they are

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and we're gonna 
lift the hips up high.

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Think hollow body, so really 
lifting the front body up.

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You can even take
a second to look

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at your toes to 
exaggerate that hollow body.

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And then send your 
gaze right back down

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straight down to the
mat in front of you.

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We might start to shake here.

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The abdominal
certainly toning, turning on

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and we're here shaking,

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noticing what it actually
feels like to be alive today.

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You're here for five,
breathe deep.

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Four, stick with it.

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Reach the heels back, three.

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Two and on the one slowly 
lower back to the belly, release.

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Drag the hands 
in line with the rib cage.

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Cobra, here we go,
inhale to lift the heart.

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Catch a wave 
here with the breath.

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And then exhale to release, 
forehead to the mat.

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Curl the toes under,
press up to all fours.

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And then when you're ready,

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send the hips 
up high and back.

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We'll join Benji 
here in a version

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of Downward Facing Dog.

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Now feel your hands on
the earth, the ground

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my darling friend.

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Pedal through the feet,

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stretching through
the fascia of the foot

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and really letting that curiosity 
travel all the way up

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through the ankle, 
the backs of the legs, the hips.

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Side body, 
side waist nice and long.

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Head soft, neck not 
holding, gripping here.

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Great.

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Take a deep breath in, inhale.

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Exhale, you're going to
slowly lower to the knees.

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And then nice and
steady, nice and slow,

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be kind in the transition.

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You're gonna
step the right foot

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just the right foot all the
way up into a nice low lunge.

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You can stay nice and close

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or you can walk the left
knee out for a deeper stretch.

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Then nice and slow 
we'll sweep the arms

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all the way up and overhead.

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Right hand is gonna 
grab left wrist here.

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Good, squeeze the inner thighs.

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Find your center,
find that midline connection.

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So for more
balance and stability

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we wanna squeeze everything
into the middle of the mat.

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So squeeze the inner
thighs in, lift your heart.

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Good and then we're
gonna take that left wrist

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with the right hand
and we're gonna gently

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tilt to the right.

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Should feel big stretch 
in the left side waist,

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front of the
left hip crease.

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Now lift your heart, think
Cobra or Sphinx pose here.

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Yes, inhale in.

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Exhale, slowly bring it 
back to center and then

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we'll rain it down hands 
back to frame in the right foot.

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Good, pull the
right hip crease back.

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Just a little
counter stretch here.

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Excuse me, Benji.

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Inhale to look forward, 
find length.

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And exhale,
forehead toward the knee,

250
00:12:24,920 --> 00:12:27,520
doesn't even have to come
close, just the intention.

251
00:12:28,910 --> 00:12:32,420
Gorgeous, now we're gonna roll
through the right foot here.

252
00:12:32,420 --> 00:12:36,340
We're gonna come back to
all fours or Plank Pose.

253
00:12:36,340 --> 00:12:39,530
So you can step the right
foot back to all fours

254
00:12:39,530 --> 00:12:41,060
or if you want a
little more heat today

255
00:12:41,060 --> 00:12:44,150
you're starting to
feel a little more alive

256
00:12:44,150 --> 00:12:45,910
or want to create a
little more heat,

257
00:12:45,910 --> 00:12:47,304
you can come to Plank.

258
00:12:47,304 --> 00:12:50,371
And then from all 
fours or Plank Pose,

259
00:12:50,371 --> 00:12:52,979
we'll lift it back up,
Downward Facing Dog.

260
00:12:55,110 --> 00:12:56,936
When you get there,
take a deep breath in.

261
00:12:58,100 --> 00:12:59,549
And a long breath out.

262
00:13:00,930 --> 00:13:02,445
And a deep breath in.

263
00:13:04,257 --> 00:13:05,847
And a long breath out.

264
00:13:06,680 --> 00:13:08,906
And once more inhale in.

265
00:13:10,675 --> 00:13:13,093
And exhale to lower the knees.

266
00:13:14,547 --> 00:13:17,313
Bye Benji, step the
left foot all the way up.

267
00:13:18,720 --> 00:13:21,120
And again an option to
walk the right knee back.

268
00:13:22,640 --> 00:13:24,670
Front knee over
front ankle, here we go.

269
00:13:24,670 --> 00:13:27,690
We're gonna sweep the arms
all the way up and overhead.

270
00:13:27,690 --> 00:13:30,170
And this time the left hand
will grab the right wrist

271
00:13:30,170 --> 00:13:33,090
and we're gonna
lift it all the way up.

272
00:13:33,090 --> 00:13:35,340
And then take it
over to the left side.

273
00:13:35,340 --> 00:13:37,240
Left hip crease is
still pulling back here.

274
00:13:37,240 --> 00:13:40,440
I'm finding that balance by
squeezing the inner thighs

275
00:13:40,440 --> 00:13:42,150
towards the midline.

276
00:13:42,150 --> 00:13:44,640
Then lift the 
chest as you tilt over.

277
00:13:46,153 --> 00:13:48,880
Relax the shoulders 
down into socket.

278
00:13:48,880 --> 00:13:51,390
Take one more 
breath here, inhale.

279
00:13:51,390 --> 00:13:53,589
Exhale, come back to center

280
00:13:53,589 --> 00:13:56,450
and then rain it 
down nice and slow.

281
00:13:56,450 --> 00:13:58,040
Great, pull the
left hip crease back,

282
00:13:58,040 --> 00:14:00,440
flex your left toes
towards your face.

283
00:14:00,440 --> 00:14:02,010
Let's catch a little
wave with the breath here.

284
00:14:02,010 --> 00:14:05,081
Inhale to look 
forward, lengthen.

285
00:14:05,081 --> 00:14:09,056
And then exhale to
soften and fold inward.

286
00:14:10,440 --> 00:14:13,670
Nice rolling 
through the left foot.

287
00:14:13,670 --> 00:14:16,810
Same thing, option to 
go to Plank or take it all fours

288
00:14:16,810 --> 00:14:18,261
So your choice.

289
00:14:19,251 --> 00:14:20,621
Breathe.

290
00:14:22,867 --> 00:14:25,086
And then
Downward Facing Dog.

291
00:14:26,958 --> 00:14:28,358
Inhale in.

292
00:14:29,511 --> 00:14:30,967
Empty it out.

293
00:14:31,920 --> 00:14:33,792
Come on now, 
big breath in.

294
00:14:35,394 --> 00:14:37,555
And letting something go.

295
00:14:38,780 --> 00:14:40,881
One more time, big inhale.

296
00:14:42,100 --> 00:14:44,590
Nice cleansing breath out
through the nose or mouth.

297
00:14:45,740 --> 00:14:48,160
Lovely, slowly lower 
to the knees

298
00:14:48,160 --> 00:14:50,390
and step the right foot up.

299
00:14:50,390 --> 00:14:52,720
Walk the left knee
back just a bit.

300
00:14:52,720 --> 00:14:54,432
Squeeze the inner
thighs in the midline.

301
00:14:54,432 --> 00:14:57,080
Again, sweeping the arms 
forward, up and back.

302
00:14:57,080 --> 00:14:59,370
Right wrist grabs, excuse me.

303
00:14:59,370 --> 00:15:01,120
Right hand grabs
the left wrist.

304
00:15:01,120 --> 00:15:03,250
Now this time, we'll
repeat what we did before.

305
00:15:03,250 --> 00:15:05,497
Or you can start to levitate,

306
00:15:05,497 --> 00:15:08,393
lift your left knee
all the way up here.

307
00:15:09,270 --> 00:15:11,620
So back knee's on the 
earth as we did before

308
00:15:11,620 --> 00:15:14,370
or back knee is lifted.

309
00:15:14,370 --> 00:15:19,446
I'm tilting my 
head to the right.

310
00:15:19,446 --> 00:15:22,020
I'm pulling my right hand.

311
00:15:22,020 --> 00:15:24,580
Excuse me, pulling my left
wrist with my right hand,

312
00:15:24,580 --> 00:15:26,340
I'm lifting the heart.

313
00:15:26,340 --> 00:15:28,370
Good, inhale in, 
You got it.

314
00:15:28,370 --> 00:15:31,120
Exhale, slowly come
back to center first.

315
00:15:31,120 --> 00:15:33,883
Then if the back knee is
lifted, go ahead and lower it,

316
00:15:34,850 --> 00:15:37,380
nicely, sweetly, no crashing.

317
00:15:37,380 --> 00:15:39,130
And then we'll
come back down.

318
00:15:39,130 --> 00:15:40,462
Good, quick counter
stretch here.

319
00:15:40,462 --> 00:15:43,200
Pull the right hip crease
back, inhale, look forward.

320
00:15:43,200 --> 00:15:45,730
Exhale, shift forward, 
roll it through.

321
00:15:45,730 --> 00:15:48,400
Plant the palms,
step it back to all fours

322
00:15:48,400 --> 00:15:50,363
or Plank Pose, 
again, your choice.

323
00:15:52,030 --> 00:15:53,662
Downward Facing Dog.

324
00:15:55,006 --> 00:15:56,680
Three breaths here on your own,

325
00:15:56,680 --> 00:15:58,610
I'm not gonna cue them
this time, take three.

326
00:15:58,610 --> 00:16:01,270
Count them out and listen to
the sound of your inhalation,

327
00:16:01,270 --> 00:16:03,425
sound of your exhalation.

328
00:16:17,970 --> 00:16:20,770
After three slowly
lower to the knees.

329
00:16:20,770 --> 00:16:22,853
Step that left
foot all the way up.

330
00:16:24,340 --> 00:16:26,150
Sweep the arms up and overhead.

331
00:16:26,150 --> 00:16:28,500
Left hand grabs
the right wrist.

332
00:16:28,500 --> 00:16:30,980
We think up and
over to the left.

333
00:16:30,980 --> 00:16:32,580
Option to lift the back knee.

334
00:16:33,650 --> 00:16:35,571
Breathe deep here.

335
00:16:35,571 --> 00:16:38,430
Draw the 
shoulder blades together.

336
00:16:38,430 --> 00:16:41,110
Creating a little heat, 
a little balance.

337
00:16:41,110 --> 00:16:44,270
Inhale in. Lean, maybe a
little more to the left.

338
00:16:44,270 --> 00:16:47,030
Squeeze your inner
thighs to the midline

339
00:16:47,030 --> 00:16:48,887
as you breathe out.

340
00:16:50,897 --> 00:16:53,813
And then inhaling 
back to center.

341
00:16:53,813 --> 00:16:57,796
Exhaling, right knee kisses 
the earth if it was lifted

342
00:16:57,796 --> 00:17:00,333
and we bring the 
fingertips back down. Great.

343
00:17:00,333 --> 00:17:01,940
Send the left hip crease back.

344
00:17:01,940 --> 00:17:02,940
Little runners stretch.

345
00:17:02,940 --> 00:17:05,022
Inhale, look forward.

346
00:17:05,022 --> 00:17:09,830
Exhale, rolling back into the 
left foot, back to your lunge.

347
00:17:09,830 --> 00:17:14,620
Plant the palms, step it
back all fours or Plank.

348
00:17:16,611 --> 00:17:18,471
and then Downward Facing Dog.

349
00:17:20,580 --> 00:17:21,713
Alright, listen carefully.

350
00:17:21,713 --> 00:17:25,550
This time inhale in,
exhale, connect to your core.

351
00:17:25,550 --> 00:17:27,320
So your core
muscles kind of lift up

352
00:17:27,320 --> 00:17:30,240
and that's where we're 
gonna lift the right foot from

353
00:17:30,240 --> 00:17:32,583
all the way back
up into our lunge.

354
00:17:33,740 --> 00:17:36,850
Now walk your right hand
over to meet your left here

355
00:17:36,850 --> 00:17:40,457
for a little Lizard variation 
with the back knee lifted.

356
00:17:40,457 --> 00:17:44,650
Always an option to lower 
the back knee here if you like.

357
00:17:44,650 --> 00:17:46,400
Otherwise keep it lifted here,

358
00:17:46,400 --> 00:17:48,610
Lizard variation, if you
want to stick your tongue out

359
00:17:48,610 --> 00:17:50,630
you can like lizard.

360
00:17:50,630 --> 00:17:51,950
Breathing deeply.

361
00:17:53,090 --> 00:17:55,341
Option to come
onto the forearms here.

362
00:18:00,310 --> 00:18:03,510
And then slowly releasing.
From here, same thing.

363
00:18:03,510 --> 00:18:07,689
You can come back to 
all fours or to that Plank.

364
00:18:07,689 --> 00:18:11,070
Building strength.
Moving the energy of the body.

365
00:18:11,070 --> 00:18:13,102
We'll meet in
Downward Facing Dog.

366
00:18:14,680 --> 00:18:17,153
Alright, Lizard on the second side.
Inhale in.

367
00:18:18,228 --> 00:18:20,990
Exhale, step the left
foot all the way up.

368
00:18:20,990 --> 00:18:23,410
Keep that back knee
lifted if you can

369
00:18:23,410 --> 00:18:25,250
just to start and
then you can, you know

370
00:18:25,250 --> 00:18:26,980
you can always lower it.

371
00:18:26,980 --> 00:18:29,865
And then we'll bring the left 
hand over to meet the right.

372
00:18:31,320 --> 00:18:34,360
Breathing deep here.
You gotta bring the breath.

373
00:18:34,360 --> 00:18:36,060
Lizard Pose on the other side.

374
00:18:36,060 --> 00:18:38,840
We might bring it 
down to the forearms.

375
00:18:38,840 --> 00:18:40,243
Maybe, maybe not.

376
00:18:41,670 --> 00:18:43,840
Again, reiterating
can always lower,

377
00:18:43,840 --> 00:18:46,470
maybe you start with the
knee lifted then lower it

378
00:18:46,470 --> 00:18:47,730
after a breath or two.

379
00:18:50,704 --> 00:18:51,760
Lizard Pose.

380
00:18:51,760 --> 00:18:55,970
Alright, and then slowly we'll 
make our way out of the posture.

381
00:18:55,970 --> 00:18:58,570
We'll come back to
the lunge and last time

382
00:18:58,570 --> 00:19:01,436
to all fours or to Plank.

383
00:19:01,436 --> 00:19:03,550
And then to
Downward Facing Dog.

384
00:19:03,550 --> 00:19:06,011
Inhale in deeply.

385
00:19:06,011 --> 00:19:08,700
And exhale to 
empty it, let it go.

386
00:19:08,700 --> 00:19:11,227
Shake the head 
a little yes, a little no.

387
00:19:13,030 --> 00:19:16,270
Awesome, then slowly
lower to the knees.

388
00:19:16,270 --> 00:19:18,730
Cross one ankle over the other

389
00:19:18,730 --> 00:19:20,120
and you're gonna come through

390
00:19:20,120 --> 00:19:24,794
from here all the way to
a nice cross legged seat.

391
00:19:26,890 --> 00:19:29,780
Great, from here we're
gonna take the right hand

392
00:19:29,780 --> 00:19:32,363
to the left knee,
left fingertips behind.

393
00:19:32,363 --> 00:19:34,953
Inhale to sit up nice and tall.

394
00:19:34,953 --> 00:19:36,970
And exhale to twist.

395
00:19:36,970 --> 00:19:40,100
Maybe gently looking
past the left shoulder.

396
00:19:40,100 --> 00:19:43,010
So I say gently because
you don't want to crank it.

397
00:19:43,010 --> 00:19:45,551
just let it be kind of,

398
00:19:45,551 --> 00:19:47,060
I hope I don't
regret saying this

399
00:19:47,060 --> 00:19:48,570
but let it be kind of organic.
(chuckling)

400
00:19:48,570 --> 00:19:51,250
Think of the inhale as
being an opportunity

401
00:19:51,250 --> 00:19:52,860
to kind of lift and find space

402
00:19:52,860 --> 00:19:57,073
and the exhale to kind
of get curious and twist.

403
00:19:58,680 --> 00:20:01,506
You keep repeating
that little dance.

404
00:20:06,800 --> 00:20:08,970
And then bringing
it back to center.

405
00:20:08,970 --> 00:20:10,770
We'll do the same
thing on the other side.

406
00:20:10,770 --> 00:20:14,285
Left hand now 
to the right knee.

407
00:20:14,285 --> 00:20:16,721
Right fingertips behind.

408
00:20:16,721 --> 00:20:19,550
Inhale to get long 
through the front body.

409
00:20:21,870 --> 00:20:25,233
And exhale to
play with the twist.

410
00:20:35,310 --> 00:20:38,660
Good, and then slowly 
melting it back to center.

411
00:20:38,660 --> 00:20:41,865
We're gonna, from here,
we're gonna actually

412
00:20:41,865 --> 00:20:43,190
come into a little
balancing posture.

413
00:20:43,190 --> 00:20:45,750
So first you're
gonna lift your knees up,

414
00:20:45,750 --> 00:20:47,013
feet on the ground.

415
00:20:48,040 --> 00:20:50,480
Then you're gonna
take your hands

416
00:20:50,480 --> 00:20:51,870
and just hang with me here.

417
00:20:51,870 --> 00:20:53,650
You're gonna put them

418
00:20:53,650 --> 00:20:57,680
in an underneath your
ankles or your calves.

419
00:20:57,680 --> 00:21:00,305
So you're kind of 
grabbing the outer edges

420
00:21:00,305 --> 00:21:02,770
of your shins, 
your calves, your ankles.

421
00:21:02,770 --> 00:21:05,162
Would be a little different 
for everyone based on

422
00:21:05,162 --> 00:21:08,020
the length of your arms,
your legs, shape of your body.

423
00:21:08,020 --> 00:21:10,320
Just try to have 
a little fun here.

424
00:21:10,320 --> 00:21:11,860
A little balancing Spider Pose.

425
00:21:11,860 --> 00:21:13,222
We're going to, inhale in,

426
00:21:13,222 --> 00:21:16,130
exhale, you might lift the shins

427
00:21:16,130 --> 00:21:19,000
parallel to the ceiling, 
leaning back.

428
00:21:19,000 --> 00:21:21,730
This is maybe just
a little version

429
00:21:21,730 --> 00:21:26,216
of our Boat Pose,
Boat variation.

430
00:21:26,890 --> 00:21:28,220
And then if you
want to keep playing,

431
00:21:28,220 --> 00:21:30,080
you can spread the toes,

432
00:21:30,080 --> 00:21:31,900
walk the backs of the knees.

433
00:21:31,900 --> 00:21:33,770
I know, up a little bit closer

434
00:21:33,770 --> 00:21:35,880
to catch them in elbow creases

435
00:21:35,880 --> 00:21:37,650
and then we're gonna
spread the fingertips

436
00:21:37,650 --> 00:21:39,390
and spread the toes
here as we balance.

437
00:21:39,390 --> 00:21:42,050
You can imagine
you're holding two bowls,

438
00:21:42,050 --> 00:21:43,609
one in each hand,

439
00:21:43,609 --> 00:21:46,220
maybe a third one 
with your feet, that's extra.

440
00:21:46,220 --> 00:21:48,510
So my chest is
starting to collapse here,

441
00:21:48,510 --> 00:21:50,710
I'm gonna lift the chest up,

442
00:21:50,710 --> 00:21:51,990
Same action that
I've been doing

443
00:21:51,990 --> 00:21:54,050
in all the other Asana today

444
00:21:54,050 --> 00:21:55,950
finding that lift
up through the heart.

445
00:21:57,770 --> 00:21:59,625
Inhale in.

446
00:21:59,625 --> 00:22:03,650
And exhale to slowly 
release and let it go.

447
00:22:03,650 --> 00:22:05,799
Alright, Benji, do you 
want to come back?

448
00:22:05,799 --> 00:22:07,611
Come here, come here buddy.

449
00:22:07,611 --> 00:22:09,230
Come here buddy, come back.

450
00:22:09,230 --> 00:22:10,620
So we're gonna come to lie down.

451
00:22:10,620 --> 00:22:13,173
Benji is gonna join us.
Come on buddy.

452
00:22:14,170 --> 00:22:18,950
Come on, you bring
light into my life.

453
00:22:18,950 --> 00:22:20,030
You make me feel alive.

454
00:22:22,749 --> 00:22:24,140
Once you're
down on the ground

455
00:22:24,140 --> 00:22:27,333
snuggle your shoulder blades
underneath your heart space.

456
00:22:29,950 --> 00:22:32,450
Excellente and then
you're gonna actually

457
00:22:32,450 --> 00:22:35,003
send your toes up
towards the sky.

458
00:22:35,003 --> 00:22:36,610
And it's okay if the 
knees are bent here.

459
00:22:36,610 --> 00:22:38,800
Now reach your
fingertips all the way up

460
00:22:38,800 --> 00:22:40,680
towards your toes or even
towards the outer edges

461
00:22:40,680 --> 00:22:42,950
of your feet,
whatever feels good.

462
00:22:42,950 --> 00:22:44,540
And here we go,
inhale in.

463
00:22:44,540 --> 00:22:46,629
Exhale, you're gonna 
start to shake.

464
00:22:49,210 --> 00:22:51,090
So give your
thinking mind a break.

465
00:22:51,090 --> 00:22:52,340
You're gonna feel
like this is silly,

466
00:22:52,340 --> 00:22:53,470
this isn't really beneficial

467
00:22:53,470 --> 00:22:56,990
but I'm gonna lovingly
ask you to give it a try.

468
00:22:56,990 --> 00:22:59,426
And shaking, shaking.

469
00:22:59,426 --> 00:23:02,970
Try to have a little fun 
with it even if you feel silly.

470
00:23:03,669 --> 00:23:04,870
And getting a little faster.

471
00:23:04,870 --> 00:23:08,710
Yes, the image here is 
like a dead bug, (laughs).

472
00:23:08,710 --> 00:23:09,710
Shaking, shaking, shaking.

473
00:23:09,710 --> 00:23:11,800
And then there comes a
point where you tuck the chin

474
00:23:11,800 --> 00:23:13,310
and you get long in the neck

475
00:23:13,310 --> 00:23:15,140
and you start to kind of
take this a little seriously

476
00:23:15,140 --> 00:23:17,620
like, "Alright, I got this.

477
00:23:17,620 --> 00:23:21,093
"I'm getting a little bit
faster. A little bit faster."

478
00:23:22,280 --> 00:23:25,460
And then you drop the focus, 
drop taking it seriously

479
00:23:25,460 --> 00:23:28,610
and you just go 
crazy for three, two,

480
00:23:28,610 --> 00:23:30,740
one, bring the 
feet to the ground.

481
00:23:30,740 --> 00:23:32,036
Bring the hands to the belly,

482
00:23:32,036 --> 00:23:35,600
extend one leg 
and then the other.

483
00:23:35,600 --> 00:23:36,750
Breathe into your hands
like you love yourself.

484
00:23:37,680 --> 00:23:40,283
Inhale, big breath
into the belly.

485
00:23:41,420 --> 00:23:43,771
Exhale to relax the shoulders.

486
00:23:45,270 --> 00:23:47,452
Inhale, breathe into the belly.

487
00:23:48,637 --> 00:23:50,930
And exhale to relax the weight

488
00:23:50,930 --> 00:23:53,034
of your body
fully into the earth.

489
00:23:53,730 --> 00:23:55,920
Now close your eyes here

490
00:23:55,920 --> 00:23:58,653
as we come to
embody the Corpse Pose.

491
00:23:59,953 --> 00:24:03,930
Quite apropos for our
practice here today.

492
00:24:07,520 --> 00:24:11,350
Relax the right hand, you're
gonna extend the right arm

493
00:24:11,350 --> 00:24:13,407
all the way out to your side.

494
00:24:13,407 --> 00:24:17,200
Right palm face up and 
then relax the left hand.

495
00:24:17,200 --> 00:24:19,980
Take your left arm all
the way out to your side.

496
00:24:19,980 --> 00:24:21,653
Left palm face up.

497
00:24:25,920 --> 00:24:28,630
And as we come into stillness 
here in the Corpse Pose

498
00:24:28,630 --> 00:24:32,090
we're just going to
take a moment to surrender

499
00:24:33,840 --> 00:24:36,620
and feel our breath,

500
00:24:39,060 --> 00:24:41,621
moving the body feel

501
00:24:43,118 --> 00:24:44,317
this

502
00:24:45,858 --> 00:24:48,270
sensation maybe of warmth

503
00:24:48,270 --> 00:24:52,775
or just presence
just for a moment here.

504
00:25:08,000 --> 00:25:10,170
Then before you start
moving your body again

505
00:25:10,170 --> 00:25:14,427
just maybe a 
little invitation to

506
00:25:14,427 --> 00:25:17,491
say thank you to yourself for

507
00:25:17,925 --> 00:25:20,931
selecting this practice
and taking a little bit of time

508
00:25:22,866 --> 00:25:26,867
to get to know yourself a
little more and stay present.

509
00:25:29,670 --> 00:25:32,890
So there are certainly
moments, days, weeks

510
00:25:32,890 --> 00:25:35,260
where we feel like
things are unraveling

511
00:25:36,570 --> 00:25:41,303
and where we feel
like we want to give up.

512
00:25:44,720 --> 00:25:46,740
But, I love these tools,

513
00:25:46,740 --> 00:25:49,035
the tools of yoga 
and this practice

514
00:25:49,035 --> 00:25:51,140
and even this 
community because

515
00:25:51,140 --> 00:25:54,896
it reminds me that
there are things I can do

516
00:25:54,896 --> 00:25:58,370
to tend to myself and to
get to know myself better

517
00:25:58,370 --> 00:26:01,000
and care for myself so
that I can stay present

518
00:26:02,616 --> 00:26:04,647
and stay with it, stay here.

519
00:26:07,490 --> 00:26:09,060
Gently, bring the
palms together,

520
00:26:09,060 --> 00:26:10,973
bring the thumbs up
to the third eye.

521
00:26:13,810 --> 00:26:16,630
Again, don't skip out on 
that thank you to yourself.

522
00:26:16,630 --> 00:26:19,076
Say thank you here,
if you haven't already.

523
00:26:21,600 --> 00:26:26,420
And may this practice to inspire 
you to create more movement

524
00:26:26,420 --> 00:26:29,736
and deeper breaths that
help you feel present.

525
00:26:32,550 --> 00:26:35,370
And that remind you
that you are worthy

526
00:26:36,560 --> 00:26:38,619
of this beautiful life.

527
00:26:40,080 --> 00:26:43,892
Even when things
feel or look grim.

528
00:26:43,892 --> 00:26:46,060
I love you guys,
I'm so grateful

529
00:26:46,060 --> 00:26:49,460
for the love that you spread
too, by sharing the videos

530
00:26:49,460 --> 00:26:53,920
with your loved ones and
with your communities.

531
00:26:53,920 --> 00:26:55,790
Let's keep that
ripple effect going.

532
00:26:55,790 --> 00:26:56,750
Take a deep breath,

533
00:26:56,750 --> 00:26:58,823
let's breath in
together, altogether.

534
00:27:00,499 --> 00:27:03,014
And we'll exhale 
here to whisper,

535
00:27:04,561 --> 00:27:06,013
Namaste.

536
00:27:06,013 --> 00:27:09,430
(melancholy music)

537
00:27:09,430 --> 00:27:12,961
(spooky music)