- Hi, everyone, 
welcome to Yoga With Adriene.

I'm Adriene and this is Benji
and today we have an awesome

practice called Yoga Kiss.

This is a wonderful flow that's
gonna help you feel like you've

kind of tended to 
all parts of the self.

If you need a little pick me up
or if you need to kiss something

goodbye and help you kind of
move forward this is gonna be an

awesome session for you.

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

(upbeat music)

Okey doke,
my darling friends, welcome.

Thank you so 
much for being here.

We're gonna begin 
today's practice in nice,

comfortable seat of your choice.

So you can begin in a chair even

or on a couch for 
this first moment.

We're just gonna tune in.

You can come on 
down on the ground.

(Benji audibly sighs)

You can take this (chuckles)

posture that Benji is taking.

Just come to a place where
you can sit up nice and tall.

And then when you get there,

you're gonna take one hand
and bring it to your heart.

And one hand and 
bring it to your belly.

And if you are working with
one hand or one arm today,

for whatever reason, go ahead
and bring it to your heart so we

can all really feel this warmth.

The heart center as we 
begin this Yoga Kiss practice.

Trust me, trust yourself,

trust that this time is 
valuable and close your eyes.

Please allow the sound of my
voice to guide you here as you

gently tuck your chin.

And find a little length 
in the back of the neck.

So we're tucking the chin,
finding a little length.

And this is creating a bit of a
reverent bow here as we begin

our practice here together.

See if you can relax 
the skin of the forehead,

soften through your jaw.

And just take a moment 
to notice how you feel.

Where are you at today?

Now try to be kind.

As you begin to 
notice your breath,

you don't have to 
do anything special,

just noticing 
where you are today

and now just noticing the
quality of your breath.

Then through these two perhaps

seemingly simple investigations,

we start to get a little taste

of what it feels like to invite

in more loving awareness.

A little taste, 
or in this practice

we can think 
of it as a little kiss.

It's like when I go to Mexico
and you're given a Mescal,

you're invited 
to kiss it, right?

You don't chug it.

You just kiss it.
Little, little sips.

So little sips here 
of loving awareness.

Little kisses, 
slowly inviting or being willing

to notice what that feels like.

Now, you may 
have already started but

begin to invite 
a longer, deeper,

fuller inhale in.

And then allow a longer

extended exhalation 
to spill out.

And just keep going 
with that for a second.

Big inhale in.

And allowing for a 
long, long, long breath out.

And see if you can 
keep this going, big inhale in.

And long extended exhalation.

Continuing with the breath and
continuing with just the gesture

of noticing, how am I feeling?

Where am I at?

And what is my breath like?

And through this investigation,
just keep inviting in these

little kisses of 
loving awareness.

If you have a busy mind, little
monkey mind, it's all good.

If your heart is feeling achy,
it's all good.

Let this practice kind of meet
you where you are, right?

Is it a kiss on the cheek,
kiss on the forehead?

A kiss with tongue?

Okay. Take a deep breath in.

On the exhale this time 
bring your palms together.

Oh, Benji just did 
a breath out with me.

Palms together, 
Anjuli Mudra at the heart.

Lift your sternum, your 
chest up to meet your thumbs.

So chest is lifting up to kiss
the thumbs and then gently press

your thumbs into 
your heart center.

Just feel that connection.

If you like, set a 
little intention here.

What do you wanna, what 
do you want to kiss today?

What do you want 
to take a sip of?

Or is there something 
you'd like to kiss

goodbye lovingly 
and with respect?

Something that maybe 
is no longer serving you.

Inhale in deeply.
Here we go.

Exhale out through 
the mouth completely.

Bat your eyelashes open.

Lift your chin. Yay!

We're gonna bring 
the fingertips down.

Spread the fingertips wide.

As you breathe in, just reach 
all the way up, big breath.

Exhale, palms face down towards
the ground we're just gonna

press the fingers 
all the way back down.

Moving with your breath.
Here we go. Big inhale.

Open palms, 
spread the fingertips,

reach up high.

Really reaching 
from the side waist here.

And then exhale, float it down.

One more time, 
big inhale, big stretch.

Long, smooth exhale,
float it down.

Awesome, from here 
come forward onto all fours.

Move like you love yourself.

So maybe you're not 
feeling like you love yourself.

You're not 
feeling yourself today.

That's okay.
Move like you do.

See if that changes 
the quality of movement.

It might not.

Tabletop Position.
Nice neutral spine.

Wrists underneath the shoulders.

Knees right underneath the hips,

moving right into 
our spinal flexion.

Here we go.
Inhale, drop the belly.

Open your heart space.

Let it radiate forward as 
you really open the throat,

drop the shoulders down,
away from the ears.

Press firmly 
into the fingertips,

the tops of the feet.

Good, then from your tailbone
start to curl it all the way up,

then all the way 
through the low back.

Then mid-back, upper back
and then cervical spine.

Until finally the chin draws
all the way up into the chest,

and the crown of the 
head releases to the earth.

Sharp exhale here, 
press in your foundation,

lift up through 
the upper back body.

And now moving with the breath.
Inhale, drop the belly.

Exhale, rounding 
through the spine.

Maybe try to find 
an audible breath here,

inhaling to drop the belly.

Feel the skin of 
the belly stretch here.

And then exhale,
navel draws up, up, up.

Feel the skin of 
the back stretch here.

Then keep it going with 
the sound of your breath

a couple more times.

Awesome. Bring it back 
to a nice neutral spine.

Bring the big toes to touch.
Bring the knees nice and wide.

Walk the hands out and 
then when you're ready,

sink your hips back,

let your heart kiss the earth,
forehead kiss the mat as we melt

down here in a moment, a flash
of surrender, gently opening up

through the shoulders, the hips.

Close your eyes here

and listen to the 
sound of your breath.

It's okay to slow it down,
slow it down.

Option here to gently 
rock the forehead side to side.

Get a little massage 
on the brow bone.

May be good for the sinuses.

Then take one 
more deep breath here,

and as you breathe out, actively
reach your fingertips towards

the front edge of the mat,
lifting the elbows up,

getting just a more,

perhaps drastic stretch from 
the wrists to the waistline.

Press into the tops of the
feet and moving from center,

whatever that means to you,
move like you love yourself.

You're gonna come 
all the way through.

Keep the hands where they are.

Just walk the knees 
back underneath the hips.

Then slowly you're gonna melt
the hips down to the ground,

belly to the earth, until
finally the forehead kisses the

earth or the mat.

Hands can draw right in 
line with the rib cage here.

And then we're gonna press
the pubic bone into the earth,

squeeze the elbows 
into the side body.

Press into the tops of the feet
and tuck the chin slowly rolling

up to a nice 
baby Cobra here, pause.

So find that Sukha, 
that ease here

as you open the chest forward.

Keep the chin slightly
tucked, just like we did at the

beginning of practice.
Keep the neck nice and long.

Building strength.

Not just in the muscles, 
but supporting our organs,

the whole shebang.

Here we go.
Inhale in.

Exhale, forehead kisses the mat.

And now moving with the breath.

Inhale, pubic bone 
presses to the earth.

We use our foundation here,
squeeze the elbows in, lift up.

Exhale forehead kisses the mat.

Inhale, lift up.

Doesn't have to be huge move.

Move with the breath.

Exhale, slow and gentle with
control forehead kisses the mat.

One more time, inhale,
squeeze the elbows in,

strong foundation.

You don't have 
to go too high here.

And then exhale 
forehead kisses the earth.

Awesome.
Listen carefully.

Keep pressing 
into your fingertips.

Curl the toes under,
lift your kneecaps.

Tone the quadriceps.

Inhale in, 
exhale to all fours or Plank.

Three cycles of breath in
Tabletop with a nice neutral

spine or three cycles of 
breath here in Plank pose.

You want to think 
of a nice straight line

from the crown to the tail here.

Let your shoulder 
blades move left to right.

Feel this kind 
of doming sensation

in the upper back body.

Breathe.

And then we'll make our 
way to Downward Facing Dog.

Bend your knees.

Stay strong in your 
hand to earth connection.

And just take 
a couple of breaths here

to find what feels good.

Then bend both knees generously,

melt your belly towards 
the tops of your thighs.

Take a second 
here to just tick-tock

(chuckles) the hips 
a little left to right.

And then when you're ready,
carve a line with

your nose to look up.

Inhale in, exhale, ragdoll.

So step, step to the top.

You can also 
take multiple steps.

Doesn't matter how 
many steps you take.

Ragdoll to the top.

When you get there, take a
couple of breaths here to let

the weight of the head go.

You can bend 
your knees generously.

Shake the head a 
little yes and no.

Maybe clasp the elbows.
Rock side to side.

You know what to do here.

Listen to your body and 
start to amp up the breath.

Then release the fingertips.

Take a second 
here before you roll up

to shift all the 
way onto the toes.

Lift your heels.

Just feel what that's like to
press into the ball joint of the

big toe mound, the ball
joint of the pinky toe mounds.

Good, then send the weight back.

You don't have to 
lift the toes necessarily,

but send your 
weight into your heels.

If lifting the 
toes helps, you can.

Into the heels, into the heels

should kind of 
feel it in your glutes.

Feel that connection 
from ankle to knee to hip.

Good, and now all four
corners of the feet ground down,

tuck the chin, bend your 
knees and slowly roll it up.

Take your time.

Then as you rise up, 
keep that awareness

spreading through all
four corners of the feet.

And then from there, start to
draw energy up from the earth.

Drawing all the way 
up through the legs,

up past the hips, all the 
way up through the spine,

and just let your body respond
to that loving awareness that

you're drawing 
up from the earth.

Just roll with me, okay?

So we're drawing energy up from
the arches of the feet really.

And then we're 
letting the Mountain Pose

kind of come from the awareness.

So rather than doing the 
pose and then trying to find

awareness within the pose,
we're actually, right,

kind of starting from the
ground up and then letting the

pose kind of come 
out of the awareness.

I hope that makes sense.

If not, it's okay, we're 
gonna have a great practice.

You're about to 
get flowing anyway,

but if you can play with that,
please give it a go.

And that should lead you into a

Mountain Pose 
that feels really good.

Right? You've heard me say it
before in other practices like

find your best and most 
beautiful Mountain Pose.

Well, what does that mean?

"Where is it coming from?"
maybe is a good question to ask.

Return to the 
sound of your breath.

And then everyone,
wherever you are,

kind of embodying this 
standing Mountain Pose.

So you can grow a little 
taller through your spine.

Draw your shoulder 
blades closer together.

And, you know, I'm 
gonna say it, right?

Lift your heart, kiss the sky.

And then as you try to lift your
chest all the way up a little

more notice if that creates
an adjustment in the low back.

And then take one 
more deep breath in here.

And on your exhale,

go ahead and relax the
shoulders down, down, down.

Awesome.

On your next inhale, 
let's reach it all the way up.

Big breath, big stretch.

No need to rush here,
move mindfully.

Exhale, wiggle the fingertips.

Rain it all the way down 
back to your Forward Fold.

Benji-tito.

Inhale, halfway lift,
your version.

Crown reaches forward,
tailbone reaches back.

And then exhale,
soften and fold.

We're starting 
nice and slow here.

It's gonna pick up 
so just hang with me.

Here we go.
Bend the knees, plant the palms.

Step one foot back,
then the other.

Back to that Plank Pose 
or you can lower the knees,

come to Tabletop and then
walk 'em back for Half Plank.

Alright?

Shoulders are 
over the wrists here.

Fingertips are spread wide.

We're gonna rock 
forward on their toes.

Inhale, look forward.

Exhale, squeeze the elbows in.

Slow and with control,
best you can,

all the way down.
Belly to the earth.

Belly flops welcome.

You can build that strength,
nice and easy.

Squeeze the elbows in.
Inhale for Cobra, rise up.

Keep the jaw soft, 
skin of the forehead soft.

And then exhale, we crest 
and fall with the breath,

forehead kisses the earth.

Good, curl the 
toes under, inhale in.

Exhale to Plank or Half Plank.

Inhale in again.

Exhale, hips up high and back,
Downward Facing Dog, awesome.

Bend the knees.
Inhale to look forward.

Exhale, ragdoll.

You can either do
baby steps or step, step.

You can even hop.

Forward Fold at 
the top of the mat.

Nice work.

Alright, here we go, 
big inhale, halfway lift.

Crown forward, tail back,
slight bend in the knees here.

Squeeze the elbows 
into the side body.

And then on your exhale, 
soften and fold back down.

Root to rise here, 
inhale, reach for the sky,

ground through all 
four corners of the feet.

Draw that loving awareness,
that energy,

up from the earth all the 
way now to the fingertips,

lift your sternum high.

And then exhale, send it all the
way back down, Forward Fold.

Rain it down.

Inhale, halfway lift.

Moving with your breath.

Exhale to fold.

Bend the knees, 
plant the palms,

inhale, step it back.

Exhale, stay here.

Find strong Plank or Half Plank.

Good, inhale to look forward.

Squeeze the elbows in.

Exhale to lower all 
the way to the belly.

Inhale, press into 
the tops of the feet.

Rise up, Cobra, Bhujangasana.

And exhale to release.

Good. Curl the toes under.

Inhale in here.

Exhale to Plank, Half Plank.

Good, inhale in again.

Big full breath.

And then exhale to 
Downward Facing Dog.

Nice work, big inhale in here.

And empty it out.

Bend the knees, 
inhale, look forward.

Exhale to make 
your way to the top.

Feet together now perhaps.

You can stay hip width 
apart or feet together.

Big inhale to lift halfway.

Try to think of creating like a
figure seven shape in the body.

Just the sensation, 
like use it as an image.

Don't worry about 
how it actually looks.

Good, and then use 
your exhale to fold.

Root to rise here.

Ground down, 
inhale, rise up strong,

big breath, big stretch.

And right back down you go,
exhale, Forward Fold.

Inhale, halfway lift.

Exhale, soften and bow.

Inhale to Plank.
Step it back or Half Plank.

Exhale to stay here.

Hollow front body, strong
abdominal wall, strong core.

Good, inhale shift forward.

Hug the elbows in.

Exhale, slowly lower 
all the way to the belly.

Inhale for Cobra, rise up,
move with your breath.

Get the hair 
out of my mouth.

And then exhale to 
soften and fold back down,

forehead kisses the mat.

Good, inhale 
curl the toes under.

Exhale, strong core as you
press up to Plank or Half Plank.

Inhale in here.
Long, beautiful neck.

Exhale, Downward Facing Dog,
hips up high and back.

Claw through the fingertips.

Inhale lots of love in here.

And exhale lots of let out.

Good, bend the knees,

carve a line with 
the nose to look forward.

So when I say "carve a line with
the nose" I'm just trying to get

you to integrate the neck,
not crunch it.

And then use an exhale to make
your way to the top, have fun.

Good, from here inhale,
halfway lift.

Exhale to soften and fold.

Inhale, root to rise.

Reach, reach, reach for the sky.

And this time exhale, palms come
together and slowly float right

back down to your heart center.

Try to capture a little bit of
that prana, that energy here.

Control your breath.
Try not to fidget.

Breathing slow and steady.

Just kind of feeling yourself.
Notice how you feel.

Alright, bend the knees.

Fingertips are 
gonna go down to come up.

Here we go, big inhale 
to reach for the sky.

Exhale, rain it down,
Forward Fold.

Inhale, halfway lift, long neck.

Exhale to soften and fold.

Inhale for Plank Pose.

Listen carefully.
Exhale for Downward Facing Dog.

Make sure that your 
hands are nice and wide here.

Beautiful.

Anchor through the left heel.

On your next inhale, 
lift your right leg up high.

On an exhale, shift forward.

Try to bring your 
knee to kiss your nose.

Doesn't even have to come close.
Just give it that intention.

Think Cat Pose in the spine.

Good, inhale, kick it up.

Three-Legged Dog.
Here we go.

Right knee to right elbow.
Upper body's in Plank here.

Shift forward, 
gaze is straight down.

Good, inhale, kick it up,
Three-Legged Dog.

We're crossin' it over 
right knee to left elbow.

Kiss the left elbow.

Good, inhale.
Rise up, Three-Legged Dog.

And this time exhale, right
foot all the way to the front.

If it doesn't get 
there in one step,

no big deal, 
just use your right hand

to slowly guide it on up there.

Excellent.
So you have a choice here to

lower the back knee 
or keep it lifted.

Just depends on how you're
feeling today in your body or

in your level of energy.

Both variations, I invite you to
squeeze in your thighs together,

lift up from the pelvic floor,
and then when you're ready,

from there, again, either
back knee lowered or lifted,

we'll reach the
fingertips forward, up and back.

Come into either a Crescent
Lunge with the knee on the

ground or high lunge here.

Both variations,
pull the right hip crease back.

Lift your heart to the sky.

Kiss the sky.

Everyone go full 
beach ball here today

so take up some 
space with the hands.

Imagine you're 
holding a big beach ball.

If you're back knee's lifted,
take a second to bend it.

Get your center 
really underneath you

and then grow it from here.

Everyone take a big inhale in.

Use an exhale to 
relax the shoulders down.

Sink a little more 
into that front knee,

front knee over front 
ankle as you breathe in.

And use an exhale to 
relax the shoulders down.

Great, inhale in.

Exhale to rain it 
all the way back down.

Hands kiss the earth.

We step the 
right foot back, Plank Pose.

Shift it forward, belly to Cobra
or maybe now Chaturanga to

Upward Facing Dog.
Move with your breath.

Meet me in Downward Facing Dog.

You're doing great.
Hips up high and back.

Take a breath here to reset.

Good, anchor 
through the right heel.

Let's move together.

Inhale, sliding 
the left leg up high.

Exhale, knee to nose.

Try to get them to kiss.

Even if they don't, try.

Shift it forward.

Good, inhale, anchor 
through the right heel.

Kick the left leg up high,
Three-Legged Dog.

Exhale, left knee 
kisses left elbow.

Good, inhale, kick it up high.

Claw through the fingertips,
take pressure out of the wrists.

Cross it over here.

Final kiss.
Left knee to right elbow.

Good, inhale, kick it up.

Woo! Welcome that heat.

Beautiful, now we're gonna 
step it all the way through

as you breathe out.

Feel free to 
guide the left foot up.

Back knee can be 
lowered or lifted.

Pull the left hip crease back.

From the ground up,
root to rise,

here we go, lifting the 
fingertips all the way up.

If this is too much for you,

you can bring the 
hands on the waistline.

This is a great way to work just
kind of build that foundation so

you feel stable, 
strong, like you are.

Breathing deep.
Give yourself lots of space.

If you're holding that big
beach ball up and overhead,

really go for it.
Go full beach ball.

If the back knee's lifted,

bend it to get your 
center underneath you.

Find that lift 
through the front body,

that grounding 
through the back body.

Then hang with me here, guys.

Don't give up.
Inhale in, you got it.

Exhale, relax your shoulders.

Heart reaches for the sky.

Inhale in.

Exhale, relax your shoulders.

Maybe reinforce the bend in that
front knee for this last breath.

You got it.
Inhale in.

Exhale, relax the shoulders.

Good, inhale, reach high.

Exhale, float it down low.

Plant the palms, step 
it back and take a vinyasa.

This can go straight 
to Down Dog if you like.

You can move 
through Cobra or Up Dog.

We're gonna meet in 
Downward Facing Dog.

All together now, joining Benji

in his most beloved pose.

Inhale in.

Exhale, empty it out.

Good, bend the knees.
Inhale to look forward.

Exhale to make 
your way to the top.

Inhale lifts you halfway.
You're doin' great.

Exhale to soften and fold.
Check it out.

Bend the knees generously,
tuck the chin,

roll it up from here.

Roll it up.
Stacking up through the spine.

Great, bring the feet together,
really together.

Zip up through the leggies.

I just said "leggies", whatever.
Zip up through the legs.

And then when you're ready,
reach the fingertips around,

interlace behind the tail.

Draw the 
shoulder blades together.

And you might 
feel super tight here.

If you came to 
the mat feeling a little

vulnerable today,
you're not alone.

Just notice how it feels, right?

We kind of blast 
through these poses.

Like stretch this, stretch that.

Well, let's just take a second
and notice how it feels as you

start to open up 
through your heart here.

If the shoulders and the chest
and the forearms are all really

tight, which they might be, you
might just keep the wrist nice

and square here.

Otherwise, in time, we will work
to bring the palms together.

So we have a nice, 
strong base here,

we're breathing deep.

Inhale in.

Listen carefully, ground her
all four corners of the feet,

especially those 
heels here to start.

We're gonna bend the knees,
send the hips back,

so pull back 
through the hip crease,

so you're gonna find a hinge.

So we hinge forward 
and we look down.

And it's as if we're 
looking into a pond here.

Hug the low ribs in just a bit

so they might 
tend to splay out here.

You can peek at me.
I'm exaggerating.

You're gonna hug them in
here to support the low back.

Great, then check it out.

Inhale in, exhale, break free.

Fingertips release.

And we come to airplane arms.

Your arms might 
already be tired here.

That's all good, baby.
We're building strength.

Building strength,
building tone.

Here we go. Inhale in, 
navel draws in and up.

Exhale, you're gonna shift
forward on your toes and lift

the heels just onto the 
ball joint of the big toe,

ball joint of the pinky toe.

Okay, and you're 
like a little hummingbird,

like going for 
a little kiss, little sip.

You're a drinking bird.

If you want a little more fire, 
start to bend those knees,

send the hips 
back a little more.

Little more fire.

Lift those heels even more.

Everyone to reach 
the fingertips back.

Keep those nice, that nice
extension through the crown and

the tail just from all 
those little halfway lifts.

Find that nice, 
long beautiful neck here.

And then just listen to the
sound of your breath for a

couple moments here.
If you fall, don't worry.

Just come right back to it.

Wherever you are

take one more cycle 
of breath and really own it,

just wherever you are.

Whether the heels 
are lifted or not.

Yes, and then slowly let 
the heels kiss the earth.

Fingertips go down to come up.

Inhale, reach for the sky.

Big breath, big stretch.

And then exhale, Forward Fold.
Just wash it all away, all down.

Good, inhale, halfway lift.

And from here we're come into 
a low squat so lift your heels.

Bend the knees generously.

Hands are on the earth for
support and we're just gonna

slowly come from here,
hi, Benji, into a nice seat.

So use your hands to guide you

all the way back on to the bum.

We're gonna center 
ourselves on the mat.

Are you ready, 
Benji, for the final

beat of this practice which 
I'm calling the kiss of death?

Just kidding. (laughs)

So all jokes aside, 
a little bit of core work,

but see if you 
can kind of go at it

with a little bit 
of a playful attitude.

And the loving

little invitation is 
to keep that heart kind of

kissing up towards 
the sky this whole time.

Ready?
Let's see what happens.

So bring the hands of 
the backs of the thighs,

loop the shoulders and right
away establish this lift up

through the chest.

So we're not just lifting 
right up through the chest.

For every time we 
find a lift and expansion,

we want to anchor 
that with something.

So find places 
where you can ground.

Shoulder blades, elbows.

Cool, and then you can actually
stay here with the big toes on

the ground or even the heels.

So toes or heels on the ground.

Just a little bit of the foot
connecting to the earth as you

start to wake up the core again.

Perhaps you haven't 
been here in a while,

so, all good, right?

Be where you are now.

Ready, Benji?

There's also an 
option to lift the toes.

Maybe bring the shins parallel
to the sky or the ceiling.

Keep the chest lifted,
keep breathing.

If you're already starting to
sweat and shake here,

it's all good.

And then there's an option
to reach the fingertips out.

So we're here in kind 
of a modified Boat Pose.

Look at you!

Wherever you are 
you're in a modified Boat.

Think of lifting 
the chest a little more,

keeping the belly nice and long.

Alright, wherever you are,
you're gonna take a deep breath

in here, listen carefully.

And on an exhale, we're
gonna go low Boat, low Boat.

You got it. 
Stay focused. Here we go.

Inhale, rise up.

You can catch, in fact, 
I encourage you to catch

your wrist or your hands 
behind your thighs.

And then here we go, Low Boat.

Inhale, lift up.

Exhale, low Boat.

Inhale, lift up.
You got it. Lift the chest.

Exhale, low Boat.

Inhale, lift up.

Exhale, lower.

Inhale to lift.

Keep the chest lifting,
lifting, lifting the whole time.

Exhale to lower.

Inhale to lift, 
you're doing great.

Exhale to lower.

Inhale to lift.

Exhale to lower.

One more time, inhale to lift.

Exhale to lower.
Keep the chest lifted.

Inhale to lift.

Bring the hands 
behind the thighs,

lower the feet to the ground and

melt your forehead 
down towards your knees.

My favorite yoga pose.

Just take a 
total chill pill here.

You can wrap the arms around the
front of the shins if you like.

Just let the 
weight of the head go.

I'm serious, I love this shape.

Just bowing inward.

Getting that release in
the back body, the spine.

Listening to the 
sound of your breath.

Alright, one more round,
here we go. Lift up high.

You got this.
Yes, you can. Here we go.

Even if you modify, how can we
get good at kind of modifying,

making things our own, 
checking in with our core?

Nice, loving (chuckles) kiss.

Not a kiss of death.

Forget I said that.
Okay, here we go.

Lift the shins.
Find your version, rather.

And then when 
you're ready, inhale in.

Exhale, lower.

Inhale to lift.

Exhale to lower.

Contracting through the abs,
inhale, lift.

Exhale, lower with control.

Inhale, lift.

Exhale, lower.
Listen carefully.

Inhale, lift.

Exhale, shift to 
your left glute and lower.

Inhale, lift back to center.

Shift to your 
right glute and lower,

nice and easy.

Inhale to center.

Shift to the left, lower.

Inhale to center.

Shift to the right, lower.

Inhale to center.

One more time 
on each side, we got this.

To the left.

Inhale to center.

Last time.

Exhale to the right.

Inhale to center.

Bring your hands to 
the backs of the thighs.

Maybe straighten the legs all
the way up, point the toes.

Inhale in.

Exhale, maybe reach 
the fingertips forward

for three, two, one.

Amazing!

Cross the ankles, bring the
hands of the tops of the thighs.

Smooth your 
heart forward, inhale.

And then exhale, chin to
chest, round through the spine.

Good, extend the legs out long.

Point the toes.

Find that steeple grip here.

Index finger pointing forward.

And then nice and easy,
lift your chin,

send your gaze out.

Strong almost fierce 
like focus as you slowly,

slowly roll it down.

Take your time.
If the legs fly up, who cares?

Just see what happens.

Remember, this is time for
you to experiment, to explore.

And eventually this 
spine comes to the earth.

We can open the ankles, 
the legs as wide as the hips.

Take a second here to 
rock onto your left ear,

just the left ear.

And really reach 
your right fingertips out,

palms face up 
or palms face down,

whatever feels good.

And imagine you're 
receiving just a little kiss on

the right side of the neck here.

Relax the weight of 
your shoulders down.

Good, then rock through center,
roll onto your right ear.

Send your left fingertips out,
palm face up or palm face down,

and imagine you're getting a
little bit of a kiss here on the

left side of the neck.

Lovely, bring it back to center.

Navel draws down to support 
your low back as you slowly

come to the soles 
of your feet and

then bring your knees 
up towards your chest.

Wrap your arms 
around your shins,

give yourself a big hug.

Should feel really 
yummy in the lower back.

And then we'll grab the outer
edges of the feet or the inner

arches or the ankles for 
your version of Happy Baby,

so you're gonna kick the soles
of the feet up towards the sky.

We're gonna kind of find this
connection between the hands

and wherever they're landing.

So you're really gonna kick your
feet up but ground your hands

down into the feet.

So there's this 
little kind of resistance.

You're creating, almost even,
yeah, a little resistance there.

And then lengthen your tailbone

towards the
front edge of the mat.

So there's some stability
in this posture, right?

It's not just, 
kind of free for all.

And then once you 
find that little stability,

you can find what 
feels good from there.

So stretching the legs,

rolling around in the spine.

The low back.

Maybe just enjoying a moment
of exquisite stillness here.

Neck nice and long.

Yeah, awesome.
Slowly release.

You're gonna bring the 
feet down to the earth,

heels in line with the hips.

Then just windshield 
wiper the knees to the right.

You're gonna bring your hands to
rest gently on your rib cage and

then maybe turn 
back onto your left ear.

Get that smooch on the neck.

And then come through center.

Plant the feet, 
knees go to the left.

We turn onto the right ear.

Receive that little smooch on
the left side of your neck.

And then back to center.

And we'll slowly, slowly extend
the legs out one at a time

and open the palms 
up towards the sky.

Arms resting 
gently at your sides.

Close your eyes, 
take a deep breath in.

And as you exhale, relax the
weight of your body completely

and fully into the earth here.

Relax your tongue in 
the base of your mouth,

close your eyes.

And then imagine 
your yoga mat rising up

to kiss your body,

to hold you, to meet you.

You know, obviously, 
I'm having a little fun here,

but I love the idea that our

yoga practice can 
kind of pick you up.

Give you a kiss.

And really meet you wherever
you are on any given day.

The hardest part is showing up

so thank you so much for
showing up here today.

If you're anything like me,

it's also sometimes
hard to just receive.

So thanks for receiving all the
kisses today and being willing

to stick with it

and fill your cup.

Take one more 
quiet breath or two here.

Just giving yourself permission
to do absolutely nothing,

to be in stillness 
for a moment longer.

Allowing the nutrients 
of our practice to soak in.

Then as you're ready, gently
begin to deepen the breath and

allow your breath to inspire a

little movement in 
the fingers and the toes.

And then we'll slowly 
bring the palms together.

Palm to palm is 
holy palmer's kiss.

I would be totally remiss to not
say that in today's practice.

The final kiss will be of 
the thumbs to the forehead.

When you get there, 
take one more deep breath in.

Lots of love in and a 
nice cleansing exhale,

lots of love out.

Thank you again for sharing your
time and energy with me and all

the beautiful people and perhaps
pets that are practicing with us

here in this very moment even.

Have a beautiful 
rest of the day.

I'll see you next time.

Namaste.

(upbeat music)