1 00:00:00,434 --> 00:00:02,202 - Hi, everyone, welcome to Yoga With Adriene. 2 00:00:02,202 --> 00:00:05,706 I'm Adriene and this is Benji and today we have an awesome 3 00:00:05,706 --> 00:00:08,609 practice called Yoga Kiss. 4 00:00:08,609 --> 00:00:11,044 This is a wonderful flow that's gonna help you feel like you've 5 00:00:11,044 --> 00:00:13,847 kind of tended to all parts of the self. 6 00:00:13,847 --> 00:00:16,283 If you need a little pick me up or if you need to kiss something 7 00:00:16,283 --> 00:00:19,453 goodbye and help you kind of move forward this is gonna be an 8 00:00:19,453 --> 00:00:20,554 awesome session for you. 9 00:00:20,554 --> 00:00:23,023 So hop into something comfy and let's get started. 10 00:00:24,159 --> 00:00:28,530 (upbeat music) 11 00:00:36,770 --> 00:00:39,406 Okey doke, my darling friends, welcome. 12 00:00:39,406 --> 00:00:40,441 Thank you so much for being here. 13 00:00:40,441 --> 00:00:42,643 We're gonna begin today's practice in nice, 14 00:00:42,643 --> 00:00:46,029 comfortable seat of your choice. 15 00:00:46,029 --> 00:00:48,348 So you can begin in a chair even 16 00:00:48,348 --> 00:00:50,017 or on a couch for this first moment. 17 00:00:50,017 --> 00:00:51,471 We're just gonna tune in. 18 00:00:51,471 --> 00:00:53,061 You can come on down on the ground. 19 00:00:53,061 --> 00:00:54,588 (Benji audibly sighs) 20 00:00:54,588 --> 00:00:57,318 You can take this (chuckles) 21 00:00:57,318 --> 00:01:00,694 posture that Benji is taking. 22 00:01:00,694 --> 00:01:03,393 Just come to a place where you can sit up nice and tall. 23 00:01:05,495 --> 00:01:07,030 And then when you get there, 24 00:01:07,030 --> 00:01:10,043 you're gonna take one hand and bring it to your heart. 25 00:01:11,271 --> 00:01:13,512 And one hand and bring it to your belly. 26 00:01:15,175 --> 00:01:18,946 And if you are working with one hand or one arm today, 27 00:01:18,946 --> 00:01:21,481 for whatever reason, go ahead and bring it to your heart so we 28 00:01:21,481 --> 00:01:25,028 can all really feel this warmth. 29 00:01:26,386 --> 00:01:31,581 The heart center as we begin this Yoga Kiss practice. 30 00:01:34,995 --> 00:01:37,164 Trust me, trust yourself, 31 00:01:37,164 --> 00:01:41,818 trust that this time is valuable and close your eyes. 32 00:01:41,818 --> 00:01:45,605 Please allow the sound of my voice to guide you here as you 33 00:01:45,605 --> 00:01:47,517 gently tuck your chin. 34 00:01:48,918 --> 00:01:51,378 And find a little length in the back of the neck. 35 00:01:51,378 --> 00:01:54,548 So we're tucking the chin, finding a little length. 36 00:01:54,548 --> 00:01:57,784 And this is creating a bit of a reverent bow here as we begin 37 00:01:57,784 --> 00:02:00,201 our practice here together. 38 00:02:03,290 --> 00:02:06,460 See if you can relax the skin of the forehead, 39 00:02:06,460 --> 00:02:08,880 soften through your jaw. 40 00:02:13,900 --> 00:02:16,764 And just take a moment to notice how you feel. 41 00:02:19,106 --> 00:02:21,363 Where are you at today? 42 00:02:32,686 --> 00:02:34,688 Now try to be kind. 43 00:02:38,892 --> 00:02:41,070 As you begin to notice your breath, 44 00:02:42,288 --> 00:02:44,564 you don't have to do anything special, 45 00:02:44,564 --> 00:02:48,468 just noticing where you are today 46 00:02:48,468 --> 00:02:51,143 and now just noticing the quality of your breath. 47 00:02:57,944 --> 00:03:02,522 Then through these two perhaps 48 00:03:02,522 --> 00:03:06,100 seemingly simple investigations, 49 00:03:08,889 --> 00:03:12,146 we start to get a little taste 50 00:03:14,201 --> 00:03:16,129 of what it feels like to invite 51 00:03:16,129 --> 00:03:18,999 in more loving awareness. 52 00:03:18,999 --> 00:03:21,835 A little taste, or in this practice 53 00:03:21,835 --> 00:03:23,990 we can think of it as a little kiss. 54 00:03:27,245 --> 00:03:30,444 It's like when I go to Mexico and you're given a Mescal, 55 00:03:30,444 --> 00:03:31,778 you're invited to kiss it, right? 56 00:03:31,778 --> 00:03:32,679 You don't chug it. 57 00:03:32,679 --> 00:03:34,648 You just kiss it. Little, little sips. 58 00:03:34,648 --> 00:03:38,844 So little sips here of loving awareness. 59 00:03:42,756 --> 00:03:47,497 Little kisses, slowly inviting or being willing 60 00:03:51,932 --> 00:03:54,503 to notice what that feels like. 61 00:03:59,106 --> 00:04:01,714 Now, you may have already started but 62 00:04:03,619 --> 00:04:06,213 begin to invite a longer, deeper, 63 00:04:06,213 --> 00:04:08,418 fuller inhale in. 64 00:04:11,064 --> 00:04:14,065 And then allow a longer 65 00:04:14,065 --> 00:04:18,068 extended exhalation to spill out. 66 00:04:20,337 --> 00:04:21,795 And just keep going with that for a second. 67 00:04:21,795 --> 00:04:23,327 Big inhale in. 68 00:04:27,642 --> 00:04:31,344 And allowing for a long, long, long breath out. 69 00:04:33,896 --> 00:04:37,383 And see if you can keep this going, big inhale in. 70 00:04:42,315 --> 00:04:45,969 And long extended exhalation. 71 00:04:50,157 --> 00:04:53,627 Continuing with the breath and continuing with just the gesture 72 00:04:53,627 --> 00:04:56,096 of noticing, how am I feeling? 73 00:04:56,096 --> 00:04:58,098 Where am I at? 74 00:04:59,232 --> 00:05:01,067 And what is my breath like? 75 00:05:01,067 --> 00:05:06,039 And through this investigation, just keep inviting in these 76 00:05:06,039 --> 00:05:08,742 little kisses of loving awareness. 77 00:05:08,742 --> 00:05:12,379 If you have a busy mind, little monkey mind, it's all good. 78 00:05:12,379 --> 00:05:16,116 If your heart is feeling achy, it's all good. 79 00:05:16,116 --> 00:05:19,986 Let this practice kind of meet you where you are, right? 80 00:05:19,986 --> 00:05:22,389 Is it a kiss on the cheek, kiss on the forehead? 81 00:05:24,457 --> 00:05:26,193 A kiss with tongue? 82 00:05:26,193 --> 00:05:28,503 Okay. Take a deep breath in. 83 00:05:29,963 --> 00:05:32,365 On the exhale this time bring your palms together. 84 00:05:32,365 --> 00:05:35,268 Oh, Benji just did a breath out with me. 85 00:05:35,268 --> 00:05:37,170 Palms together, Anjuli Mudra at the heart. 86 00:05:37,170 --> 00:05:40,540 Lift your sternum, your chest up to meet your thumbs. 87 00:05:40,540 --> 00:05:43,677 So chest is lifting up to kiss the thumbs and then gently press 88 00:05:43,677 --> 00:05:45,178 your thumbs into your heart center. 89 00:05:45,178 --> 00:05:47,380 Just feel that connection. 90 00:05:47,380 --> 00:05:50,177 If you like, set a little intention here. 91 00:05:50,177 --> 00:05:53,320 What do you wanna, what do you want to kiss today? 92 00:05:53,320 --> 00:05:54,754 What do you want to take a sip of? 93 00:05:54,754 --> 00:05:57,179 Or is there something you'd like to kiss 94 00:05:57,179 --> 00:05:59,593 goodbye lovingly and with respect? 95 00:05:59,593 --> 00:06:02,305 Something that maybe is no longer serving you. 96 00:06:09,502 --> 00:06:11,840 Inhale in deeply. Here we go. 97 00:06:13,273 --> 00:06:15,242 Exhale out through the mouth completely. 98 00:06:17,387 --> 00:06:18,879 Bat your eyelashes open. 99 00:06:18,879 --> 00:06:20,480 Lift your chin. Yay! 100 00:06:20,480 --> 00:06:22,249 We're gonna bring the fingertips down. 101 00:06:22,249 --> 00:06:23,450 Spread the fingertips wide. 102 00:06:23,450 --> 00:06:26,605 As you breathe in, just reach all the way up, big breath. 103 00:06:28,755 --> 00:06:31,458 Exhale, palms face down towards the ground we're just gonna 104 00:06:31,458 --> 00:06:34,027 press the fingers all the way back down. 105 00:06:34,027 --> 00:06:36,696 Moving with your breath. Here we go. Big inhale. 106 00:06:36,696 --> 00:06:38,632 Open palms, spread the fingertips, 107 00:06:38,632 --> 00:06:39,432 reach up high. 108 00:06:39,432 --> 00:06:42,068 Really reaching from the side waist here. 109 00:06:42,068 --> 00:06:44,562 And then exhale, float it down. 110 00:06:45,639 --> 00:06:48,461 One more time, big inhale, big stretch. 111 00:06:50,810 --> 00:06:53,942 Long, smooth exhale, float it down. 112 00:06:55,649 --> 00:06:58,852 Awesome, from here come forward onto all fours. 113 00:06:58,852 --> 00:07:01,321 Move like you love yourself. 114 00:07:01,321 --> 00:07:03,189 So maybe you're not feeling like you love yourself. 115 00:07:03,189 --> 00:07:04,524 You're not feeling yourself today. 116 00:07:04,524 --> 00:07:06,393 That's okay. Move like you do. 117 00:07:06,393 --> 00:07:08,594 See if that changes the quality of movement. 118 00:07:08,594 --> 00:07:10,096 It might not. 119 00:07:12,465 --> 00:07:14,601 Tabletop Position. Nice neutral spine. 120 00:07:14,601 --> 00:07:17,218 Wrists underneath the shoulders. 121 00:07:17,218 --> 00:07:18,638 Knees right underneath the hips, 122 00:07:18,638 --> 00:07:20,373 moving right into our spinal flexion. 123 00:07:20,373 --> 00:07:22,542 Here we go. Inhale, drop the belly. 124 00:07:22,542 --> 00:07:24,444 Open your heart space. 125 00:07:24,444 --> 00:07:27,614 Let it radiate forward as you really open the throat, 126 00:07:27,614 --> 00:07:30,083 drop the shoulders down, away from the ears. 127 00:07:30,083 --> 00:07:31,885 Press firmly into the fingertips, 128 00:07:31,885 --> 00:07:34,187 the tops of the feet. 129 00:07:34,187 --> 00:07:37,524 Good, then from your tailbone start to curl it all the way up, 130 00:07:37,524 --> 00:07:39,993 then all the way through the low back. 131 00:07:39,993 --> 00:07:43,797 Then mid-back, upper back and then cervical spine. 132 00:07:43,797 --> 00:07:47,634 Until finally the chin draws all the way up into the chest, 133 00:07:47,634 --> 00:07:49,935 and the crown of the head releases to the earth. 134 00:07:51,104 --> 00:07:54,407 Sharp exhale here, press in your foundation, 135 00:07:54,407 --> 00:07:56,376 lift up through the upper back body. 136 00:07:57,501 --> 00:08:00,301 And now moving with the breath. Inhale, drop the belly. 137 00:08:02,949 --> 00:08:05,952 Exhale, rounding through the spine. 138 00:08:07,930 --> 00:08:09,823 Maybe try to find an audible breath here, 139 00:08:09,823 --> 00:08:13,193 inhaling to drop the belly. 140 00:08:13,193 --> 00:08:15,962 Feel the skin of the belly stretch here. 141 00:08:15,962 --> 00:08:18,765 And then exhale, navel draws up, up, up. 142 00:08:18,765 --> 00:08:20,867 Feel the skin of the back stretch here. 143 00:08:22,057 --> 00:08:23,849 Then keep it going with the sound of your breath 144 00:08:23,849 --> 00:08:25,559 a couple more times. 145 00:08:39,886 --> 00:08:42,889 Awesome. Bring it back to a nice neutral spine. 146 00:08:42,889 --> 00:08:46,192 Bring the big toes to touch. Bring the knees nice and wide. 147 00:08:46,192 --> 00:08:48,795 Walk the hands out and then when you're ready, 148 00:08:48,795 --> 00:08:49,963 sink your hips back, 149 00:08:49,963 --> 00:08:53,500 let your heart kiss the earth, forehead kiss the mat as we melt 150 00:08:53,500 --> 00:08:57,704 down here in a moment, a flash of surrender, gently opening up 151 00:08:57,704 --> 00:09:02,909 through the shoulders, the hips. 152 00:09:02,909 --> 00:09:05,268 Close your eyes here 153 00:09:06,575 --> 00:09:09,749 and listen to the sound of your breath. 154 00:09:09,749 --> 00:09:12,541 It's okay to slow it down, slow it down. 155 00:09:18,091 --> 00:09:20,794 Option here to gently rock the forehead side to side. 156 00:09:20,794 --> 00:09:24,397 Get a little massage on the brow bone. 157 00:09:24,397 --> 00:09:26,399 May be good for the sinuses. 158 00:09:28,935 --> 00:09:31,247 Then take one more deep breath here, 159 00:09:31,247 --> 00:09:34,074 and as you breathe out, actively reach your fingertips towards 160 00:09:34,074 --> 00:09:36,509 the front edge of the mat, lifting the elbows up, 161 00:09:36,509 --> 00:09:39,498 getting just a more, 162 00:09:39,498 --> 00:09:43,716 perhaps drastic stretch from the wrists to the waistline. 163 00:09:45,819 --> 00:09:48,922 Press into the tops of the feet and moving from center, 164 00:09:48,922 --> 00:09:52,091 whatever that means to you, move like you love yourself. 165 00:09:52,091 --> 00:09:53,426 You're gonna come all the way through. 166 00:09:53,426 --> 00:09:54,394 Keep the hands where they are. 167 00:09:54,394 --> 00:09:57,197 Just walk the knees back underneath the hips. 168 00:09:57,197 --> 00:10:00,266 Then slowly you're gonna melt the hips down to the ground, 169 00:10:00,266 --> 00:10:04,137 belly to the earth, until finally the forehead kisses the 170 00:10:04,137 --> 00:10:05,923 earth or the mat. 171 00:10:05,923 --> 00:10:10,343 Hands can draw right in line with the rib cage here. 172 00:10:11,333 --> 00:10:13,666 And then we're gonna press the pubic bone into the earth, 173 00:10:13,666 --> 00:10:16,483 squeeze the elbows into the side body. 174 00:10:16,483 --> 00:10:19,953 Press into the tops of the feet and tuck the chin slowly rolling 175 00:10:19,953 --> 00:10:22,989 up to a nice baby Cobra here, pause. 176 00:10:22,989 --> 00:10:24,991 So find that Sukha, that ease here 177 00:10:24,991 --> 00:10:27,327 as you open the chest forward. 178 00:10:27,327 --> 00:10:29,529 Keep the chin slightly tucked, just like we did at the 179 00:10:29,529 --> 00:10:33,199 beginning of practice. Keep the neck nice and long. 180 00:10:33,199 --> 00:10:34,634 Building strength. 181 00:10:36,516 --> 00:10:40,540 Not just in the muscles, but supporting our organs, 182 00:10:40,540 --> 00:10:43,042 the whole shebang. 183 00:10:43,042 --> 00:10:44,644 Here we go. Inhale in. 184 00:10:45,524 --> 00:10:47,949 Exhale, forehead kisses the mat. 185 00:10:47,949 --> 00:10:49,099 And now moving with the breath. 186 00:10:49,099 --> 00:10:51,560 Inhale, pubic bone presses to the earth. 187 00:10:51,560 --> 00:10:54,733 We use our foundation here, squeeze the elbows in, lift up. 188 00:10:54,733 --> 00:10:56,695 Exhale forehead kisses the mat. 189 00:10:57,648 --> 00:10:59,369 Inhale, lift up. 190 00:10:59,369 --> 00:11:01,668 Doesn't have to be huge move. 191 00:11:01,668 --> 00:11:02,713 Move with the breath. 192 00:11:02,713 --> 00:11:07,568 Exhale, slow and gentle with control forehead kisses the mat. 193 00:11:07,568 --> 00:11:09,731 One more time, inhale, squeeze the elbows in, 194 00:11:09,731 --> 00:11:10,918 strong foundation. 195 00:11:10,918 --> 00:11:12,846 You don't have to go too high here. 196 00:11:14,099 --> 00:11:17,127 And then exhale forehead kisses the earth. 197 00:11:17,127 --> 00:11:18,621 Awesome. Listen carefully. 198 00:11:18,621 --> 00:11:20,163 Keep pressing into your fingertips. 199 00:11:20,163 --> 00:11:22,549 Curl the toes under, lift your kneecaps. 200 00:11:22,549 --> 00:11:24,045 Tone the quadriceps. 201 00:11:24,045 --> 00:11:27,615 Inhale in, exhale to all fours or Plank. 202 00:11:30,193 --> 00:11:33,757 Three cycles of breath in Tabletop with a nice neutral 203 00:11:33,757 --> 00:11:37,220 spine or three cycles of breath here in Plank pose. 204 00:11:37,220 --> 00:11:39,065 You want to think of a nice straight line 205 00:11:39,065 --> 00:11:42,338 from the crown to the tail here. 206 00:11:42,338 --> 00:11:44,426 Let your shoulder blades move left to right. 207 00:11:44,426 --> 00:11:46,531 Feel this kind of doming sensation 208 00:11:46,531 --> 00:11:48,177 in the upper back body. 209 00:11:49,772 --> 00:11:51,844 Breathe. 210 00:11:51,844 --> 00:11:54,614 And then we'll make our way to Downward Facing Dog. 211 00:11:54,614 --> 00:11:56,282 Bend your knees. 212 00:11:56,282 --> 00:12:00,420 Stay strong in your hand to earth connection. 213 00:12:02,075 --> 00:12:03,823 And just take a couple of breaths here 214 00:12:03,823 --> 00:12:05,825 to find what feels good. 215 00:12:14,434 --> 00:12:16,402 Then bend both knees generously, 216 00:12:16,402 --> 00:12:19,005 melt your belly towards the tops of your thighs. 217 00:12:19,005 --> 00:12:21,107 Take a second here to just tick-tock 218 00:12:21,107 --> 00:12:24,812 (chuckles) the hips a little left to right. 219 00:12:26,741 --> 00:12:27,880 And then when you're ready, carve a line with 220 00:12:27,880 --> 00:12:29,482 your nose to look up. 221 00:12:29,482 --> 00:12:31,451 Inhale in, exhale, ragdoll. 222 00:12:31,451 --> 00:12:32,819 So step, step to the top. 223 00:12:32,819 --> 00:12:34,954 You can also take multiple steps. 224 00:12:34,954 --> 00:12:36,689 Doesn't matter how many steps you take. 225 00:12:36,689 --> 00:12:38,424 Ragdoll to the top. 226 00:12:38,424 --> 00:12:41,728 When you get there, take a couple of breaths here to let 227 00:12:41,728 --> 00:12:42,829 the weight of the head go. 228 00:12:42,829 --> 00:12:44,931 You can bend your knees generously. 229 00:12:44,931 --> 00:12:46,966 Shake the head a little yes and no. 230 00:12:46,966 --> 00:12:49,035 Maybe clasp the elbows. Rock side to side. 231 00:12:49,035 --> 00:12:50,536 You know what to do here. 232 00:12:50,536 --> 00:12:54,427 Listen to your body and start to amp up the breath. 233 00:13:04,851 --> 00:13:06,185 Then release the fingertips. 234 00:13:06,185 --> 00:13:08,287 Take a second here before you roll up 235 00:13:08,287 --> 00:13:10,223 to shift all the way onto the toes. 236 00:13:10,223 --> 00:13:11,491 Lift your heels. 237 00:13:11,491 --> 00:13:13,993 Just feel what that's like to press into the ball joint of the 238 00:13:13,993 --> 00:13:17,764 big toe mound, the ball joint of the pinky toe mounds. 239 00:13:17,764 --> 00:13:19,298 Good, then send the weight back. 240 00:13:19,298 --> 00:13:20,767 You don't have to lift the toes necessarily, 241 00:13:20,767 --> 00:13:24,279 but send your weight into your heels. 242 00:13:24,279 --> 00:13:26,906 If lifting the toes helps, you can. 243 00:13:26,906 --> 00:13:28,408 Into the heels, into the heels 244 00:13:28,408 --> 00:13:30,243 should kind of feel it in your glutes. 245 00:13:30,243 --> 00:13:33,579 Feel that connection from ankle to knee to hip. 246 00:13:33,579 --> 00:13:36,282 Good, and now all four corners of the feet ground down, 247 00:13:36,282 --> 00:13:39,485 tuck the chin, bend your knees and slowly roll it up. 248 00:13:39,485 --> 00:13:40,632 Take your time. 249 00:13:44,171 --> 00:13:47,171 Then as you rise up, keep that awareness 250 00:13:47,171 --> 00:13:49,696 spreading through all four corners of the feet. 251 00:13:49,696 --> 00:13:53,777 And then from there, start to draw energy up from the earth. 252 00:13:53,777 --> 00:13:57,537 Drawing all the way up through the legs, 253 00:13:57,537 --> 00:14:00,073 up past the hips, all the way up through the spine, 254 00:14:00,073 --> 00:14:02,975 and just let your body respond to that loving awareness that 255 00:14:02,975 --> 00:14:05,211 you're drawing up from the earth. 256 00:14:05,211 --> 00:14:07,099 Just roll with me, okay? 257 00:14:07,099 --> 00:14:12,218 So we're drawing energy up from the arches of the feet really. 258 00:14:12,218 --> 00:14:14,020 And then we're letting the Mountain Pose 259 00:14:14,020 --> 00:14:15,922 kind of come from the awareness. 260 00:14:15,922 --> 00:14:19,692 So rather than doing the pose and then trying to find 261 00:14:19,692 --> 00:14:22,261 awareness within the pose, we're actually, right, 262 00:14:22,261 --> 00:14:24,597 kind of starting from the ground up and then letting the 263 00:14:24,597 --> 00:14:29,635 pose kind of come out of the awareness. 264 00:14:29,635 --> 00:14:30,403 I hope that makes sense. 265 00:14:30,403 --> 00:14:32,071 If not, it's okay, we're gonna have a great practice. 266 00:14:32,071 --> 00:14:34,843 You're about to get flowing anyway, 267 00:14:34,843 --> 00:14:38,507 but if you can play with that, please give it a go. 268 00:14:39,358 --> 00:14:40,813 And that should lead you into a 269 00:14:40,813 --> 00:14:42,582 Mountain Pose that feels really good. 270 00:14:42,582 --> 00:14:47,120 Right? You've heard me say it before in other practices like 271 00:14:47,120 --> 00:14:49,088 find your best and most beautiful Mountain Pose. 272 00:14:49,088 --> 00:14:51,090 Well, what does that mean? 273 00:14:52,058 --> 00:14:55,313 "Where is it coming from?" maybe is a good question to ask. 274 00:14:56,996 --> 00:14:59,931 Return to the sound of your breath. 275 00:14:59,931 --> 00:15:01,667 And then everyone, wherever you are, 276 00:15:01,667 --> 00:15:05,571 kind of embodying this standing Mountain Pose. 277 00:15:06,748 --> 00:15:09,742 So you can grow a little taller through your spine. 278 00:15:09,742 --> 00:15:12,553 Draw your shoulder blades closer together. 279 00:15:14,647 --> 00:15:17,083 And, you know, I'm gonna say it, right? 280 00:15:17,083 --> 00:15:20,802 Lift your heart, kiss the sky. 281 00:15:22,655 --> 00:15:25,258 And then as you try to lift your chest all the way up a little 282 00:15:25,258 --> 00:15:29,228 more notice if that creates an adjustment in the low back. 283 00:15:33,263 --> 00:15:35,584 And then take one more deep breath in here. 284 00:15:37,436 --> 00:15:38,471 And on your exhale, 285 00:15:38,471 --> 00:15:41,382 go ahead and relax the shoulders down, down, down. 286 00:15:43,409 --> 00:15:44,343 Awesome. 287 00:15:44,343 --> 00:15:46,445 On your next inhale, let's reach it all the way up. 288 00:15:46,445 --> 00:15:48,047 Big breath, big stretch. 289 00:15:48,047 --> 00:15:49,982 No need to rush here, move mindfully. 290 00:15:49,982 --> 00:15:51,417 Exhale, wiggle the fingertips. 291 00:15:51,417 --> 00:15:53,753 Rain it all the way down back to your Forward Fold. 292 00:15:54,735 --> 00:15:56,807 Benji-tito. 293 00:15:56,807 --> 00:16:00,226 Inhale, halfway lift, your version. 294 00:16:00,226 --> 00:16:03,930 Crown reaches forward, tailbone reaches back. 295 00:16:03,930 --> 00:16:05,731 And then exhale, soften and fold. 296 00:16:05,731 --> 00:16:07,066 We're starting nice and slow here. 297 00:16:07,066 --> 00:16:08,935 It's gonna pick up so just hang with me. 298 00:16:08,935 --> 00:16:11,404 Here we go. Bend the knees, plant the palms. 299 00:16:11,404 --> 00:16:13,806 Step one foot back, then the other. 300 00:16:13,806 --> 00:16:16,142 Back to that Plank Pose or you can lower the knees, 301 00:16:16,142 --> 00:16:19,812 come to Tabletop and then walk 'em back for Half Plank. 302 00:16:19,812 --> 00:16:21,581 Alright? 303 00:16:21,581 --> 00:16:23,149 Shoulders are over the wrists here. 304 00:16:23,149 --> 00:16:25,318 Fingertips are spread wide. 305 00:16:25,318 --> 00:16:26,986 We're gonna rock forward on their toes. 306 00:16:26,986 --> 00:16:28,120 Inhale, look forward. 307 00:16:28,120 --> 00:16:29,655 Exhale, squeeze the elbows in. 308 00:16:29,655 --> 00:16:31,290 Slow and with control, best you can, 309 00:16:31,290 --> 00:16:32,992 all the way down. Belly to the earth. 310 00:16:32,992 --> 00:16:35,027 Belly flops welcome. 311 00:16:35,027 --> 00:16:37,363 You can build that strength, nice and easy. 312 00:16:37,363 --> 00:16:40,867 Squeeze the elbows in. Inhale for Cobra, rise up. 313 00:16:40,867 --> 00:16:43,936 Keep the jaw soft, skin of the forehead soft. 314 00:16:43,936 --> 00:16:47,607 And then exhale, we crest and fall with the breath, 315 00:16:47,607 --> 00:16:49,342 forehead kisses the earth. 316 00:16:49,342 --> 00:16:51,677 Good, curl the toes under, inhale in. 317 00:16:51,677 --> 00:16:54,881 Exhale to Plank or Half Plank. 318 00:16:54,881 --> 00:16:56,949 Inhale in again. 319 00:16:56,949 --> 00:17:00,987 Exhale, hips up high and back, Downward Facing Dog, awesome. 320 00:17:00,987 --> 00:17:03,990 Bend the knees. Inhale to look forward. 321 00:17:03,990 --> 00:17:06,125 Exhale, ragdoll. 322 00:17:06,125 --> 00:17:08,094 You can either do baby steps or step, step. 323 00:17:08,094 --> 00:17:09,829 You can even hop. 324 00:17:09,829 --> 00:17:11,631 Forward Fold at the top of the mat. 325 00:17:11,631 --> 00:17:13,065 Nice work. 326 00:17:13,065 --> 00:17:15,801 Alright, here we go, big inhale, halfway lift. 327 00:17:15,801 --> 00:17:19,141 Crown forward, tail back, slight bend in the knees here. 328 00:17:19,141 --> 00:17:21,807 Squeeze the elbows into the side body. 329 00:17:21,807 --> 00:17:26,145 And then on your exhale, soften and fold back down. 330 00:17:26,145 --> 00:17:28,214 Root to rise here, inhale, reach for the sky, 331 00:17:28,214 --> 00:17:30,383 ground through all four corners of the feet. 332 00:17:30,383 --> 00:17:32,418 Draw that loving awareness, that energy, 333 00:17:32,418 --> 00:17:35,955 up from the earth all the way now to the fingertips, 334 00:17:35,955 --> 00:17:37,960 lift your sternum high. 335 00:17:37,960 --> 00:17:40,960 And then exhale, send it all the way back down, Forward Fold. 336 00:17:40,960 --> 00:17:42,361 Rain it down. 337 00:17:42,361 --> 00:17:43,729 Inhale, halfway lift. 338 00:17:43,729 --> 00:17:45,598 Moving with your breath. 339 00:17:45,598 --> 00:17:47,146 Exhale to fold. 340 00:17:48,167 --> 00:17:50,102 Bend the knees, plant the palms, 341 00:17:50,102 --> 00:17:52,471 inhale, step it back. 342 00:17:52,471 --> 00:17:53,940 Exhale, stay here. 343 00:17:53,940 --> 00:17:57,577 Find strong Plank or Half Plank. 344 00:17:57,577 --> 00:17:59,178 Good, inhale to look forward. 345 00:17:59,178 --> 00:18:00,446 Squeeze the elbows in. 346 00:18:00,446 --> 00:18:02,709 Exhale to lower all the way to the belly. 347 00:18:03,849 --> 00:18:06,018 Inhale, press into the tops of the feet. 348 00:18:06,018 --> 00:18:09,153 Rise up, Cobra, Bhujangasana. 349 00:18:09,153 --> 00:18:11,223 And exhale to release. 350 00:18:11,223 --> 00:18:12,959 Good. Curl the toes under. 351 00:18:12,959 --> 00:18:15,194 Inhale in here. 352 00:18:15,194 --> 00:18:18,464 Exhale to Plank, Half Plank. 353 00:18:18,464 --> 00:18:20,766 Good, inhale in again. 354 00:18:20,766 --> 00:18:22,001 Big full breath. 355 00:18:22,001 --> 00:18:24,937 And then exhale to Downward Facing Dog. 356 00:18:24,937 --> 00:18:26,706 Nice work, big inhale in here. 357 00:18:28,118 --> 00:18:30,021 And empty it out. 358 00:18:30,977 --> 00:18:33,412 Bend the knees, inhale, look forward. 359 00:18:33,412 --> 00:18:34,981 Exhale to make your way to the top. 360 00:18:34,981 --> 00:18:36,716 Feet together now perhaps. 361 00:18:36,716 --> 00:18:39,885 You can stay hip width apart or feet together. 362 00:18:39,885 --> 00:18:41,687 Big inhale to lift halfway. 363 00:18:41,687 --> 00:18:44,890 Try to think of creating like a figure seven shape in the body. 364 00:18:44,890 --> 00:18:46,859 Just the sensation, like use it as an image. 365 00:18:46,859 --> 00:18:49,261 Don't worry about how it actually looks. 366 00:18:49,261 --> 00:18:51,276 Good, and then use your exhale to fold. 367 00:18:52,365 --> 00:18:53,232 Root to rise here. 368 00:18:53,232 --> 00:18:55,368 Ground down, inhale, rise up strong, 369 00:18:55,368 --> 00:18:57,203 big breath, big stretch. 370 00:18:57,203 --> 00:18:59,605 And right back down you go, exhale, Forward Fold. 371 00:19:01,275 --> 00:19:03,007 Inhale, halfway lift. 372 00:19:04,343 --> 00:19:06,126 Exhale, soften and bow. 373 00:19:07,297 --> 00:19:10,683 Inhale to Plank. Step it back or Half Plank. 374 00:19:10,683 --> 00:19:12,018 Exhale to stay here. 375 00:19:12,018 --> 00:19:16,555 Hollow front body, strong abdominal wall, strong core. 376 00:19:16,555 --> 00:19:18,347 Good, inhale shift forward. 377 00:19:18,347 --> 00:19:20,159 Hug the elbows in. 378 00:19:20,159 --> 00:19:22,361 Exhale, slowly lower all the way to the belly. 379 00:19:24,180 --> 00:19:27,515 Inhale for Cobra, rise up, move with your breath. 380 00:19:27,515 --> 00:19:29,135 Get the hair out of my mouth. 381 00:19:29,135 --> 00:19:31,971 And then exhale to soften and fold back down, 382 00:19:31,971 --> 00:19:33,739 forehead kisses the mat. 383 00:19:33,739 --> 00:19:35,840 Good, inhale curl the toes under. 384 00:19:36,609 --> 00:19:40,613 Exhale, strong core as you press up to Plank or Half Plank. 385 00:19:40,613 --> 00:19:43,372 Inhale in here. Long, beautiful neck. 386 00:19:43,372 --> 00:19:46,786 Exhale, Downward Facing Dog, hips up high and back. 387 00:19:46,786 --> 00:19:48,821 Claw through the fingertips. 388 00:19:48,821 --> 00:19:50,656 Inhale lots of love in here. 389 00:19:51,859 --> 00:19:54,238 And exhale lots of let out. 390 00:19:55,594 --> 00:19:56,529 Good, bend the knees, 391 00:19:56,529 --> 00:19:58,731 carve a line with the nose to look forward. 392 00:19:58,731 --> 00:20:00,733 So when I say "carve a line with the nose" I'm just trying to get 393 00:20:00,733 --> 00:20:02,848 you to integrate the neck, not crunch it. 394 00:20:02,848 --> 00:20:05,757 And then use an exhale to make your way to the top, have fun. 395 00:20:06,639 --> 00:20:08,843 Good, from here inhale, halfway lift. 396 00:20:09,942 --> 00:20:11,644 Exhale to soften and fold. 397 00:20:12,608 --> 00:20:13,946 Inhale, root to rise. 398 00:20:13,946 --> 00:20:16,248 Reach, reach, reach for the sky. 399 00:20:16,248 --> 00:20:20,486 And this time exhale, palms come together and slowly float right 400 00:20:20,486 --> 00:20:22,588 back down to your heart center. 401 00:20:22,588 --> 00:20:25,357 Try to capture a little bit of that prana, that energy here. 402 00:20:25,357 --> 00:20:28,260 Control your breath. Try not to fidget. 403 00:20:28,260 --> 00:20:31,764 Breathing slow and steady. 404 00:20:33,660 --> 00:20:36,390 Just kind of feeling yourself. Notice how you feel. 405 00:20:39,638 --> 00:20:40,873 Alright, bend the knees. 406 00:20:40,873 --> 00:20:42,441 Fingertips are gonna go down to come up. 407 00:20:42,441 --> 00:20:45,177 Here we go, big inhale to reach for the sky. 408 00:20:45,177 --> 00:20:47,258 Exhale, rain it down, Forward Fold. 409 00:20:48,414 --> 00:20:51,117 Inhale, halfway lift, long neck. 410 00:20:51,117 --> 00:20:53,719 Exhale to soften and fold. 411 00:20:53,719 --> 00:20:55,855 Inhale for Plank Pose. 412 00:20:55,855 --> 00:20:58,858 Listen carefully. Exhale for Downward Facing Dog. 413 00:20:58,858 --> 00:21:02,027 Make sure that your hands are nice and wide here. 414 00:21:02,027 --> 00:21:03,178 Beautiful. 415 00:21:03,178 --> 00:21:05,197 Anchor through the left heel. 416 00:21:05,197 --> 00:21:07,790 On your next inhale, lift your right leg up high. 417 00:21:09,001 --> 00:21:11,103 On an exhale, shift forward. 418 00:21:11,103 --> 00:21:13,806 Try to bring your knee to kiss your nose. 419 00:21:13,806 --> 00:21:16,298 Doesn't even have to come close. Just give it that intention. 420 00:21:16,298 --> 00:21:19,111 Think Cat Pose in the spine. 421 00:21:19,111 --> 00:21:20,779 Good, inhale, kick it up. 422 00:21:20,779 --> 00:21:22,448 Three-Legged Dog. Here we go. 423 00:21:22,448 --> 00:21:24,884 Right knee to right elbow. Upper body's in Plank here. 424 00:21:24,884 --> 00:21:27,186 Shift forward, gaze is straight down. 425 00:21:27,186 --> 00:21:29,655 Good, inhale, kick it up, Three-Legged Dog. 426 00:21:29,655 --> 00:21:32,057 We're crossin' it over right knee to left elbow. 427 00:21:32,057 --> 00:21:33,775 Kiss the left elbow. 428 00:21:34,860 --> 00:21:37,530 Good, inhale. Rise up, Three-Legged Dog. 429 00:21:37,530 --> 00:21:40,633 And this time exhale, right foot all the way to the front. 430 00:21:40,633 --> 00:21:41,967 If it doesn't get there in one step, 431 00:21:41,967 --> 00:21:43,679 no big deal, just use your right hand 432 00:21:43,679 --> 00:21:45,747 to slowly guide it on up there. 433 00:21:46,705 --> 00:21:48,440 Excellent. So you have a choice here to 434 00:21:48,440 --> 00:21:50,409 lower the back knee or keep it lifted. 435 00:21:50,409 --> 00:21:53,245 Just depends on how you're feeling today in your body or 436 00:21:53,245 --> 00:21:55,581 in your level of energy. 437 00:21:55,581 --> 00:21:58,617 Both variations, I invite you to squeeze in your thighs together, 438 00:21:58,617 --> 00:22:01,053 lift up from the pelvic floor, and then when you're ready, 439 00:22:01,053 --> 00:22:04,390 from there, again, either back knee lowered or lifted, 440 00:22:04,390 --> 00:22:06,458 we'll reach the fingertips forward, up and back. 441 00:22:06,458 --> 00:22:09,261 Come into either a Crescent Lunge with the knee on the 442 00:22:09,261 --> 00:22:12,204 ground or high lunge here. 443 00:22:13,398 --> 00:22:16,635 Both variations, pull the right hip crease back. 444 00:22:16,635 --> 00:22:18,771 Lift your heart to the sky. 445 00:22:18,771 --> 00:22:20,349 Kiss the sky. 446 00:22:21,478 --> 00:22:23,708 Everyone go full beach ball here today 447 00:22:23,708 --> 00:22:25,721 so take up some space with the hands. 448 00:22:25,721 --> 00:22:27,623 Imagine you're holding a big beach ball. 449 00:22:28,833 --> 00:22:31,654 If you're back knee's lifted, take a second to bend it. 450 00:22:31,654 --> 00:22:33,773 Get your center really underneath you 451 00:22:33,773 --> 00:22:35,476 and then grow it from here. 452 00:22:35,476 --> 00:22:38,363 Everyone take a big inhale in. 453 00:22:38,363 --> 00:22:41,352 Use an exhale to relax the shoulders down. 454 00:22:42,238 --> 00:22:44,014 Sink a little more into that front knee, 455 00:22:44,014 --> 00:22:46,740 front knee over front ankle as you breathe in. 456 00:22:46,740 --> 00:22:49,713 And use an exhale to relax the shoulders down. 457 00:22:49,713 --> 00:22:51,726 Great, inhale in. 458 00:22:51,726 --> 00:22:54,207 Exhale to rain it all the way back down. 459 00:22:54,207 --> 00:22:55,626 Hands kiss the earth. 460 00:22:55,626 --> 00:22:58,293 We step the right foot back, Plank Pose. 461 00:22:58,293 --> 00:23:01,338 Shift it forward, belly to Cobra or maybe now Chaturanga to 462 00:23:01,338 --> 00:23:04,122 Upward Facing Dog. Move with your breath. 463 00:23:04,122 --> 00:23:06,002 Meet me in Downward Facing Dog. 464 00:23:06,002 --> 00:23:08,770 You're doing great. Hips up high and back. 465 00:23:14,241 --> 00:23:16,215 Take a breath here to reset. 466 00:23:20,208 --> 00:23:22,377 Good, anchor through the right heel. 467 00:23:22,377 --> 00:23:23,347 Let's move together. 468 00:23:23,347 --> 00:23:25,905 Inhale, sliding the left leg up high. 469 00:23:26,872 --> 00:23:29,029 Exhale, knee to nose. 470 00:23:29,029 --> 00:23:30,327 Try to get them to kiss. 471 00:23:30,327 --> 00:23:32,030 Even if they don't, try. 472 00:23:32,030 --> 00:23:33,454 Shift it forward. 473 00:23:33,454 --> 00:23:35,167 Good, inhale, anchor through the right heel. 474 00:23:35,167 --> 00:23:37,710 Kick the left leg up high, Three-Legged Dog. 475 00:23:37,710 --> 00:23:41,397 Exhale, left knee kisses left elbow. 476 00:23:43,683 --> 00:23:45,124 Good, inhale, kick it up high. 477 00:23:45,124 --> 00:23:47,693 Claw through the fingertips, take pressure out of the wrists. 478 00:23:47,693 --> 00:23:49,295 Cross it over here. 479 00:23:49,295 --> 00:23:52,917 Final kiss. Left knee to right elbow. 480 00:23:54,566 --> 00:23:56,635 Good, inhale, kick it up. 481 00:23:56,635 --> 00:23:57,693 Woo! Welcome that heat. 482 00:23:57,693 --> 00:23:59,838 Beautiful, now we're gonna step it all the way through 483 00:23:59,838 --> 00:24:01,173 as you breathe out. 484 00:24:01,173 --> 00:24:03,275 Feel free to guide the left foot up. 485 00:24:03,275 --> 00:24:05,944 Back knee can be lowered or lifted. 486 00:24:05,944 --> 00:24:07,589 Pull the left hip crease back. 487 00:24:07,589 --> 00:24:09,214 From the ground up, root to rise, 488 00:24:09,214 --> 00:24:11,850 here we go, lifting the fingertips all the way up. 489 00:24:12,716 --> 00:24:13,952 If this is too much for you, 490 00:24:13,952 --> 00:24:15,287 you can bring the hands on the waistline. 491 00:24:15,287 --> 00:24:19,725 This is a great way to work just kind of build that foundation so 492 00:24:19,725 --> 00:24:24,694 you feel stable, strong, like you are. 493 00:24:26,598 --> 00:24:28,701 Breathing deep. Give yourself lots of space. 494 00:24:28,701 --> 00:24:31,437 If you're holding that big beach ball up and overhead, 495 00:24:31,437 --> 00:24:34,406 really go for it. Go full beach ball. 496 00:24:34,406 --> 00:24:35,708 If the back knee's lifted, 497 00:24:35,708 --> 00:24:38,277 bend it to get your center underneath you. 498 00:24:39,587 --> 00:24:40,946 Find that lift through the front body, 499 00:24:40,946 --> 00:24:42,762 that grounding through the back body. 500 00:24:44,049 --> 00:24:45,250 Then hang with me here, guys. 501 00:24:45,250 --> 00:24:47,705 Don't give up. Inhale in, you got it. 502 00:24:47,705 --> 00:24:49,613 Exhale, relax your shoulders. 503 00:24:50,689 --> 00:24:52,291 Heart reaches for the sky. 504 00:24:52,291 --> 00:24:53,559 Inhale in. 505 00:24:54,326 --> 00:24:56,228 Exhale, relax your shoulders. 506 00:24:56,228 --> 00:24:59,031 Maybe reinforce the bend in that front knee for this last breath. 507 00:24:59,031 --> 00:25:01,029 You got it. Inhale in. 508 00:25:02,062 --> 00:25:03,902 Exhale, relax the shoulders. 509 00:25:05,226 --> 00:25:07,005 Good, inhale, reach high. 510 00:25:07,005 --> 00:25:09,108 Exhale, float it down low. 511 00:25:09,108 --> 00:25:12,244 Plant the palms, step it back and take a vinyasa. 512 00:25:12,244 --> 00:25:14,480 This can go straight to Down Dog if you like. 513 00:25:14,480 --> 00:25:17,616 You can move through Cobra or Up Dog. 514 00:25:17,616 --> 00:25:21,019 We're gonna meet in Downward Facing Dog. 515 00:25:21,019 --> 00:25:24,773 All together now, joining Benji 516 00:25:24,773 --> 00:25:27,025 in his most beloved pose. 517 00:25:28,676 --> 00:25:30,429 Inhale in. 518 00:25:30,429 --> 00:25:32,898 Exhale, empty it out. 519 00:25:32,898 --> 00:25:35,467 Good, bend the knees. Inhale to look forward. 520 00:25:35,467 --> 00:25:38,103 Exhale to make your way to the top. 521 00:25:38,103 --> 00:25:40,672 Inhale lifts you halfway. You're doin' great. 522 00:25:40,672 --> 00:25:42,741 Exhale to soften and fold. Check it out. 523 00:25:42,741 --> 00:25:45,411 Bend the knees generously, tuck the chin, 524 00:25:45,411 --> 00:25:47,646 roll it up from here. 525 00:25:47,646 --> 00:25:50,017 Roll it up. Stacking up through the spine. 526 00:25:53,952 --> 00:25:57,034 Great, bring the feet together, really together. 527 00:25:58,524 --> 00:26:00,565 Zip up through the leggies. 528 00:26:01,609 --> 00:26:04,472 I just said "leggies", whatever. Zip up through the legs. 529 00:26:07,906 --> 00:26:09,968 And then when you're ready, reach the fingertips around, 530 00:26:09,968 --> 00:26:12,070 interlace behind the tail. 531 00:26:12,070 --> 00:26:13,983 Draw the shoulder blades together. 532 00:26:15,474 --> 00:26:17,276 And you might feel super tight here. 533 00:26:17,276 --> 00:26:20,346 If you came to the mat feeling a little 534 00:26:20,346 --> 00:26:24,085 vulnerable today, you're not alone. 535 00:26:24,085 --> 00:26:25,184 Just notice how it feels, right? 536 00:26:25,184 --> 00:26:26,552 We kind of blast through these poses. 537 00:26:26,552 --> 00:26:28,666 Like stretch this, stretch that. 538 00:26:28,666 --> 00:26:31,290 Well, let's just take a second and notice how it feels as you 539 00:26:31,290 --> 00:26:33,345 start to open up through your heart here. 540 00:26:34,443 --> 00:26:37,996 If the shoulders and the chest and the forearms are all really 541 00:26:37,996 --> 00:26:40,732 tight, which they might be, you might just keep the wrist nice 542 00:26:40,732 --> 00:26:42,241 and square here. 543 00:26:43,502 --> 00:26:46,665 Otherwise, in time, we will work to bring the palms together. 544 00:26:49,767 --> 00:26:51,243 So we have a nice, strong base here, 545 00:26:51,243 --> 00:26:53,245 we're breathing deep. 546 00:26:54,580 --> 00:26:55,347 Inhale in. 547 00:26:55,347 --> 00:26:58,116 Listen carefully, ground her all four corners of the feet, 548 00:26:58,116 --> 00:27:00,548 especially those heels here to start. 549 00:27:00,548 --> 00:27:02,454 We're gonna bend the knees, send the hips back, 550 00:27:02,454 --> 00:27:03,687 so pull back through the hip crease, 551 00:27:03,687 --> 00:27:05,507 so you're gonna find a hinge. 552 00:27:05,507 --> 00:27:08,660 So we hinge forward and we look down. 553 00:27:08,660 --> 00:27:12,731 And it's as if we're looking into a pond here. 554 00:27:12,731 --> 00:27:14,199 Hug the low ribs in just a bit 555 00:27:14,199 --> 00:27:15,868 so they might tend to splay out here. 556 00:27:15,868 --> 00:27:17,569 You can peek at me. I'm exaggerating. 557 00:27:17,569 --> 00:27:21,173 You're gonna hug them in here to support the low back. 558 00:27:21,173 --> 00:27:22,174 Great, then check it out. 559 00:27:22,174 --> 00:27:24,510 Inhale in, exhale, break free. 560 00:27:24,510 --> 00:27:26,334 Fingertips release. 561 00:27:26,334 --> 00:27:27,946 And we come to airplane arms. 562 00:27:27,946 --> 00:27:30,015 Your arms might already be tired here. 563 00:27:30,015 --> 00:27:32,384 That's all good, baby. We're building strength. 564 00:27:32,384 --> 00:27:34,753 Building strength, building tone. 565 00:27:34,753 --> 00:27:37,389 Here we go. Inhale in, navel draws in and up. 566 00:27:37,389 --> 00:27:39,892 Exhale, you're gonna shift forward on your toes and lift 567 00:27:39,892 --> 00:27:43,862 the heels just onto the ball joint of the big toe, 568 00:27:43,862 --> 00:27:46,365 ball joint of the pinky toe. 569 00:27:46,365 --> 00:27:48,033 Okay, and you're like a little hummingbird, 570 00:27:48,033 --> 00:27:50,524 like going for a little kiss, little sip. 571 00:27:50,524 --> 00:27:51,696 You're a drinking bird. 572 00:27:51,696 --> 00:27:54,273 If you want a little more fire, start to bend those knees, 573 00:27:54,273 --> 00:27:56,341 send the hips back a little more. 574 00:27:56,341 --> 00:27:57,543 Little more fire. 575 00:27:57,543 --> 00:27:59,945 Lift those heels even more. 576 00:27:59,945 --> 00:28:01,647 Everyone to reach the fingertips back. 577 00:28:01,647 --> 00:28:05,083 Keep those nice, that nice extension through the crown and 578 00:28:05,083 --> 00:28:07,452 the tail just from all those little halfway lifts. 579 00:28:07,452 --> 00:28:10,026 Find that nice, long beautiful neck here. 580 00:28:11,323 --> 00:28:13,425 And then just listen to the sound of your breath for a 581 00:28:13,425 --> 00:28:16,335 couple moments here. If you fall, don't worry. 582 00:28:16,335 --> 00:28:18,096 Just come right back to it. 583 00:28:28,106 --> 00:28:29,671 Wherever you are 584 00:28:30,739 --> 00:28:32,844 take one more cycle of breath and really own it, 585 00:28:32,844 --> 00:28:33,999 just wherever you are. 586 00:28:33,999 --> 00:28:35,893 Whether the heels are lifted or not. 587 00:28:37,359 --> 00:28:40,285 Yes, and then slowly let the heels kiss the earth. 588 00:28:40,285 --> 00:28:41,954 Fingertips go down to come up. 589 00:28:41,954 --> 00:28:43,622 Inhale, reach for the sky. 590 00:28:43,622 --> 00:28:45,700 Big breath, big stretch. 591 00:28:45,700 --> 00:28:49,294 And then exhale, Forward Fold. Just wash it all away, all down. 592 00:28:50,623 --> 00:28:53,365 Good, inhale, halfway lift. 593 00:28:53,365 --> 00:28:57,269 And from here we're come into a low squat so lift your heels. 594 00:28:58,627 --> 00:28:59,705 Bend the knees generously. 595 00:28:59,705 --> 00:29:02,040 Hands are on the earth for support and we're just gonna 596 00:29:02,040 --> 00:29:06,144 slowly come from here, hi, Benji, into a nice seat. 597 00:29:06,144 --> 00:29:08,511 So use your hands to guide you 598 00:29:08,511 --> 00:29:11,650 all the way back on to the bum. 599 00:29:11,650 --> 00:29:14,653 We're gonna center ourselves on the mat. 600 00:29:14,653 --> 00:29:19,392 Are you ready, Benji, for the final 601 00:29:19,392 --> 00:29:22,327 beat of this practice which I'm calling the kiss of death? 602 00:29:22,327 --> 00:29:24,085 Just kidding. (laughs) 603 00:29:24,085 --> 00:29:27,265 So all jokes aside, a little bit of core work, 604 00:29:27,265 --> 00:29:29,726 but see if you can kind of go at it 605 00:29:29,726 --> 00:29:31,714 with a little bit of a playful attitude. 606 00:29:31,714 --> 00:29:34,674 And the loving 607 00:29:34,674 --> 00:29:37,109 little invitation is to keep that heart kind of 608 00:29:37,109 --> 00:29:38,543 kissing up towards the sky this whole time. 609 00:29:38,543 --> 00:29:39,978 Ready? Let's see what happens. 610 00:29:39,978 --> 00:29:42,020 So bring the hands of the backs of the thighs, 611 00:29:42,020 --> 00:29:45,183 loop the shoulders and right away establish this lift up 612 00:29:45,183 --> 00:29:46,952 through the chest. 613 00:29:46,952 --> 00:29:48,920 So we're not just lifting right up through the chest. 614 00:29:48,920 --> 00:29:51,390 For every time we find a lift and expansion, 615 00:29:51,390 --> 00:29:52,724 we want to anchor that with something. 616 00:29:52,724 --> 00:29:54,954 So find places where you can ground. 617 00:29:54,954 --> 00:29:56,964 Shoulder blades, elbows. 618 00:29:58,130 --> 00:30:00,966 Cool, and then you can actually stay here with the big toes on 619 00:30:00,966 --> 00:30:02,634 the ground or even the heels. 620 00:30:02,634 --> 00:30:04,069 So toes or heels on the ground. 621 00:30:04,069 --> 00:30:07,072 Just a little bit of the foot connecting to the earth as you 622 00:30:07,072 --> 00:30:08,674 start to wake up the core again. 623 00:30:08,674 --> 00:30:11,076 Perhaps you haven't been here in a while, 624 00:30:11,076 --> 00:30:13,948 so, all good, right? 625 00:30:13,948 --> 00:30:16,014 Be where you are now. 626 00:30:16,014 --> 00:30:17,132 Ready, Benji? 627 00:30:17,132 --> 00:30:19,618 There's also an option to lift the toes. 628 00:30:19,618 --> 00:30:22,571 Maybe bring the shins parallel to the sky or the ceiling. 629 00:30:24,122 --> 00:30:25,807 Keep the chest lifted, keep breathing. 630 00:30:25,807 --> 00:30:27,693 If you're already starting to sweat and shake here, 631 00:30:27,693 --> 00:30:28,811 it's all good. 632 00:30:30,001 --> 00:30:32,651 And then there's an option to reach the fingertips out. 633 00:30:33,532 --> 00:30:35,767 So we're here in kind of a modified Boat Pose. 634 00:30:35,767 --> 00:30:36,435 Look at you! 635 00:30:36,435 --> 00:30:38,103 Wherever you are you're in a modified Boat. 636 00:30:38,103 --> 00:30:39,905 Think of lifting the chest a little more, 637 00:30:39,905 --> 00:30:41,622 keeping the belly nice and long. 638 00:30:42,741 --> 00:30:44,643 Alright, wherever you are, you're gonna take a deep breath 639 00:30:44,643 --> 00:30:46,678 in here, listen carefully. 640 00:30:46,678 --> 00:30:49,247 And on an exhale, we're gonna go low Boat, low Boat. 641 00:30:49,247 --> 00:30:51,136 You got it. Stay focused. Here we go. 642 00:30:51,136 --> 00:30:52,250 Inhale, rise up. 643 00:30:52,250 --> 00:30:55,654 You can catch, in fact, I encourage you to catch 644 00:30:55,654 --> 00:30:58,197 your wrist or your hands behind your thighs. 645 00:30:58,197 --> 00:31:00,983 And then here we go, Low Boat. 646 00:31:02,398 --> 00:31:03,819 Inhale, lift up. 647 00:31:05,336 --> 00:31:06,814 Exhale, low Boat. 648 00:31:08,133 --> 00:31:10,902 Inhale, lift up. You got it. Lift the chest. 649 00:31:10,902 --> 00:31:12,337 Exhale, low Boat. 650 00:31:13,736 --> 00:31:15,236 Inhale, lift up. 651 00:31:16,866 --> 00:31:18,283 Exhale, lower. 652 00:31:19,778 --> 00:31:20,579 Inhale to lift. 653 00:31:20,579 --> 00:31:23,582 Keep the chest lifting, lifting, lifting the whole time. 654 00:31:23,582 --> 00:31:25,751 Exhale to lower. 655 00:31:25,751 --> 00:31:28,186 Inhale to lift, you're doing great. 656 00:31:28,186 --> 00:31:29,417 Exhale to lower. 657 00:31:30,468 --> 00:31:31,690 Inhale to lift. 658 00:31:32,950 --> 00:31:34,359 Exhale to lower. 659 00:31:34,359 --> 00:31:36,011 One more time, inhale to lift. 660 00:31:36,995 --> 00:31:39,131 Exhale to lower. Keep the chest lifted. 661 00:31:39,131 --> 00:31:40,565 Inhale to lift. 662 00:31:40,565 --> 00:31:42,033 Bring the hands behind the thighs, 663 00:31:42,033 --> 00:31:43,435 lower the feet to the ground and 664 00:31:43,435 --> 00:31:46,004 melt your forehead down towards your knees. 665 00:31:46,004 --> 00:31:47,429 My favorite yoga pose. 666 00:31:47,429 --> 00:31:50,098 Just take a total chill pill here. 667 00:31:50,098 --> 00:31:52,477 You can wrap the arms around the front of the shins if you like. 668 00:31:52,477 --> 00:31:54,232 Just let the weight of the head go. 669 00:31:56,699 --> 00:31:58,617 I'm serious, I love this shape. 670 00:31:58,617 --> 00:32:01,319 Just bowing inward. 671 00:32:01,319 --> 00:32:04,000 Getting that release in the back body, the spine. 672 00:32:05,390 --> 00:32:07,268 Listening to the sound of your breath. 673 00:32:11,191 --> 00:32:13,231 Alright, one more round, here we go. Lift up high. 674 00:32:13,231 --> 00:32:14,847 You got this. Yes, you can. Here we go. 675 00:32:14,847 --> 00:32:18,036 Even if you modify, how can we get good at kind of modifying, 676 00:32:18,036 --> 00:32:21,273 making things our own, checking in with our core? 677 00:32:21,273 --> 00:32:25,143 Nice, loving (chuckles) kiss. 678 00:32:25,143 --> 00:32:26,478 Not a kiss of death. 679 00:32:26,478 --> 00:32:28,867 Forget I said that. Okay, here we go. 680 00:32:28,867 --> 00:32:30,849 Lift the shins. Find your version, rather. 681 00:32:33,641 --> 00:32:35,687 And then when you're ready, inhale in. 682 00:32:35,687 --> 00:32:37,688 Exhale, lower. 683 00:32:37,688 --> 00:32:39,699 Inhale to lift. 684 00:32:39,699 --> 00:32:41,213 Exhale to lower. 685 00:32:42,118 --> 00:32:44,903 Contracting through the abs, inhale, lift. 686 00:32:44,903 --> 00:32:47,136 Exhale, lower with control. 687 00:32:47,136 --> 00:32:49,310 Inhale, lift. 688 00:32:49,310 --> 00:32:50,620 Exhale, lower. Listen carefully. 689 00:32:50,620 --> 00:32:52,219 Inhale, lift. 690 00:32:52,219 --> 00:32:57,409 Exhale, shift to your left glute and lower. 691 00:32:57,409 --> 00:32:59,611 Inhale, lift back to center. 692 00:32:59,611 --> 00:33:01,079 Shift to your right glute and lower, 693 00:33:01,079 --> 00:33:02,625 nice and easy. 694 00:33:03,550 --> 00:33:05,640 Inhale to center. 695 00:33:05,640 --> 00:33:07,619 Shift to the left, lower. 696 00:33:08,567 --> 00:33:10,283 Inhale to center. 697 00:33:10,283 --> 00:33:11,863 Shift to the right, lower. 698 00:33:13,358 --> 00:33:14,793 Inhale to center. 699 00:33:14,793 --> 00:33:16,394 One more time on each side, we got this. 700 00:33:16,394 --> 00:33:17,841 To the left. 701 00:33:18,663 --> 00:33:19,922 Inhale to center. 702 00:33:19,922 --> 00:33:21,180 Last time. 703 00:33:21,180 --> 00:33:23,682 Exhale to the right. 704 00:33:23,682 --> 00:33:24,940 Inhale to center. 705 00:33:24,940 --> 00:33:26,555 Bring your hands to the backs of the thighs. 706 00:33:26,555 --> 00:33:28,940 Maybe straighten the legs all the way up, point the toes. 707 00:33:28,940 --> 00:33:30,008 Inhale in. 708 00:33:30,008 --> 00:33:31,843 Exhale, maybe reach the fingertips forward 709 00:33:31,843 --> 00:33:33,956 for three, two, one. 710 00:33:33,956 --> 00:33:36,248 Amazing! 711 00:33:36,248 --> 00:33:39,451 Cross the ankles, bring the hands of the tops of the thighs. 712 00:33:39,451 --> 00:33:43,121 Smooth your heart forward, inhale. 713 00:33:43,121 --> 00:33:46,314 And then exhale, chin to chest, round through the spine. 714 00:33:47,592 --> 00:33:49,728 Good, extend the legs out long. 715 00:33:49,728 --> 00:33:50,935 Point the toes. 716 00:33:50,935 --> 00:33:53,598 Find that steeple grip here. 717 00:33:53,598 --> 00:33:55,733 Index finger pointing forward. 718 00:33:55,733 --> 00:33:58,236 And then nice and easy, lift your chin, 719 00:33:58,236 --> 00:33:59,504 send your gaze out. 720 00:33:59,504 --> 00:34:03,341 Strong almost fierce like focus as you slowly, 721 00:34:03,341 --> 00:34:04,542 slowly roll it down. 722 00:34:04,542 --> 00:34:06,411 Take your time. If the legs fly up, who cares? 723 00:34:06,411 --> 00:34:07,515 Just see what happens. 724 00:34:07,515 --> 00:34:11,283 Remember, this is time for you to experiment, to explore. 725 00:34:15,118 --> 00:34:19,190 And eventually this spine comes to the earth. 726 00:34:19,190 --> 00:34:23,261 We can open the ankles, the legs as wide as the hips. 727 00:34:23,261 --> 00:34:26,097 Take a second here to rock onto your left ear, 728 00:34:26,097 --> 00:34:28,035 just the left ear. 729 00:34:28,035 --> 00:34:29,701 And really reach your right fingertips out, 730 00:34:29,701 --> 00:34:31,369 palms face up or palms face down, 731 00:34:31,369 --> 00:34:32,837 whatever feels good. 732 00:34:32,837 --> 00:34:34,879 And imagine you're receiving just a little kiss on 733 00:34:34,879 --> 00:34:37,442 the right side of the neck here. 734 00:34:37,442 --> 00:34:39,365 Relax the weight of your shoulders down. 735 00:34:40,745 --> 00:34:44,118 Good, then rock through center, roll onto your right ear. 736 00:34:44,118 --> 00:34:47,335 Send your left fingertips out, palm face up or palm face down, 737 00:34:47,335 --> 00:34:49,654 and imagine you're getting a little bit of a kiss here on the 738 00:34:49,654 --> 00:34:51,179 left side of the neck. 739 00:34:54,459 --> 00:34:56,895 Lovely, bring it back to center. 740 00:34:56,895 --> 00:35:00,217 Navel draws down to support your low back as you slowly 741 00:35:00,217 --> 00:35:01,766 come to the soles of your feet and 742 00:35:01,766 --> 00:35:04,336 then bring your knees up towards your chest. 743 00:35:04,336 --> 00:35:05,804 Wrap your arms around your shins, 744 00:35:05,804 --> 00:35:06,805 give yourself a big hug. 745 00:35:06,805 --> 00:35:08,766 Should feel really yummy in the lower back. 746 00:35:13,040 --> 00:35:16,514 And then we'll grab the outer edges of the feet or the inner 747 00:35:16,514 --> 00:35:20,085 arches or the ankles for your version of Happy Baby, 748 00:35:20,085 --> 00:35:22,916 so you're gonna kick the soles of the feet up towards the sky. 749 00:35:23,989 --> 00:35:27,263 We're gonna kind of find this connection between the hands 750 00:35:27,263 --> 00:35:29,294 and wherever they're landing. 751 00:35:29,294 --> 00:35:32,530 So you're really gonna kick your feet up but ground your hands 752 00:35:32,530 --> 00:35:33,398 down into the feet. 753 00:35:33,398 --> 00:35:36,234 So there's this little kind of resistance. 754 00:35:36,234 --> 00:35:39,604 You're creating, almost even, yeah, a little resistance there. 755 00:35:40,718 --> 00:35:42,273 And then lengthen your tailbone 756 00:35:42,273 --> 00:35:44,275 towards the front edge of the mat. 757 00:35:46,011 --> 00:35:48,079 So there's some stability in this posture, right? 758 00:35:48,079 --> 00:35:51,316 It's not just, kind of free for all. 759 00:35:53,423 --> 00:35:55,388 And then once you find that little stability, 760 00:35:55,388 --> 00:35:57,789 you can find what feels good from there. 761 00:35:57,789 --> 00:36:00,044 So stretching the legs, 762 00:36:00,044 --> 00:36:03,762 rolling around in the spine. 763 00:36:03,762 --> 00:36:05,212 The low back. 764 00:36:06,564 --> 00:36:09,834 Maybe just enjoying a moment of exquisite stillness here. 765 00:36:09,834 --> 00:36:11,836 Neck nice and long. 766 00:36:15,640 --> 00:36:18,079 Yeah, awesome. Slowly release. 767 00:36:18,079 --> 00:36:19,944 You're gonna bring the feet down to the earth, 768 00:36:19,944 --> 00:36:21,212 heels in line with the hips. 769 00:36:21,212 --> 00:36:23,915 Then just windshield wiper the knees to the right. 770 00:36:23,915 --> 00:36:27,252 You're gonna bring your hands to rest gently on your rib cage and 771 00:36:27,252 --> 00:36:29,507 then maybe turn back onto your left ear. 772 00:36:30,388 --> 00:36:31,990 Get that smooch on the neck. 773 00:36:33,954 --> 00:36:35,874 And then come through center. 774 00:36:37,062 --> 00:36:40,031 Plant the feet, knees go to the left. 775 00:36:40,031 --> 00:36:41,633 We turn onto the right ear. 776 00:36:43,739 --> 00:36:46,738 Receive that little smooch on the left side of your neck. 777 00:36:52,866 --> 00:36:55,297 And then back to center. 778 00:36:55,297 --> 00:36:59,145 And we'll slowly, slowly extend the legs out one at a time 779 00:37:00,112 --> 00:37:02,220 and open the palms up towards the sky. 780 00:37:02,220 --> 00:37:04,723 Arms resting gently at your sides. 781 00:37:04,723 --> 00:37:07,350 Close your eyes, take a deep breath in. 782 00:37:09,494 --> 00:37:12,931 And as you exhale, relax the weight of your body completely 783 00:37:12,931 --> 00:37:15,269 and fully into the earth here. 784 00:37:19,137 --> 00:37:21,506 Relax your tongue in the base of your mouth, 785 00:37:21,506 --> 00:37:22,981 close your eyes. 786 00:37:27,142 --> 00:37:30,717 And then imagine your yoga mat rising up 787 00:37:32,168 --> 00:37:34,619 to kiss your body, 788 00:37:34,619 --> 00:37:36,621 to hold you, to meet you. 789 00:37:40,391 --> 00:37:42,293 You know, obviously, I'm having a little fun here, 790 00:37:42,293 --> 00:37:43,795 but I love the idea that our 791 00:37:43,795 --> 00:37:47,666 yoga practice can kind of pick you up. 792 00:37:48,700 --> 00:37:50,036 Give you a kiss. 793 00:37:51,069 --> 00:37:54,038 And really meet you wherever you are on any given day. 794 00:37:59,736 --> 00:38:00,979 The hardest part is showing up 795 00:38:00,979 --> 00:38:03,438 so thank you so much for showing up here today. 796 00:38:04,836 --> 00:38:05,950 If you're anything like me, 797 00:38:05,950 --> 00:38:08,319 it's also sometimes hard to just receive. 798 00:38:11,366 --> 00:38:15,073 So thanks for receiving all the kisses today and being willing 799 00:38:16,861 --> 00:38:17,992 to stick with it 800 00:38:19,230 --> 00:38:21,232 and fill your cup. 801 00:38:24,169 --> 00:38:26,437 Take one more quiet breath or two here. 802 00:38:26,437 --> 00:38:30,575 Just giving yourself permission to do absolutely nothing, 803 00:38:30,575 --> 00:38:33,065 to be in stillness for a moment longer. 804 00:38:34,078 --> 00:38:38,696 Allowing the nutrients of our practice to soak in. 805 00:38:52,163 --> 00:38:55,366 Then as you're ready, gently begin to deepen the breath and 806 00:38:55,366 --> 00:38:56,868 allow your breath to inspire a 807 00:38:56,868 --> 00:39:01,298 little movement in the fingers and the toes. 808 00:39:06,775 --> 00:39:11,801 And then we'll slowly bring the palms together. 809 00:39:16,154 --> 00:39:19,324 Palm to palm is holy palmer's kiss. 810 00:39:19,324 --> 00:39:22,496 I would be totally remiss to not say that in today's practice. 811 00:39:22,496 --> 00:39:26,197 The final kiss will be of the thumbs to the forehead. 812 00:39:28,199 --> 00:39:30,972 When you get there, take one more deep breath in. 813 00:39:32,345 --> 00:39:35,306 Lots of love in and a nice cleansing exhale, 814 00:39:35,306 --> 00:39:37,108 lots of love out. 815 00:39:37,108 --> 00:39:39,477 Thank you again for sharing your time and energy with me and all 816 00:39:39,477 --> 00:39:44,382 the beautiful people and perhaps pets that are practicing with us 817 00:39:44,382 --> 00:39:47,084 here in this very moment even. 818 00:39:48,119 --> 00:39:49,621 Have a beautiful rest of the day. 819 00:39:49,621 --> 00:39:51,680 I'll see you next time. 820 00:39:51,680 --> 00:39:53,459 Namaste. 821 00:39:54,509 --> 00:39:58,507 (upbeat music)