1 00:00:00,470 --> 00:00:03,400 - Hello everyone, I'm Adriene and that is Benji. 2 00:00:03,400 --> 00:00:05,770 And welcome to your Yoga PE. 3 00:00:05,770 --> 00:00:08,510 Today, we're gonna focus on the heart. 4 00:00:08,510 --> 00:00:10,563 So stand up nice and tall. 5 00:00:11,910 --> 00:00:14,240 And when you're ready, bring your hands to your heart. 6 00:00:14,240 --> 00:00:16,870 You can just place them right here on your heart center 7 00:00:16,870 --> 00:00:18,320 or over on your actual heart. 8 00:00:19,355 --> 00:00:21,772 (soft music) 9 00:00:23,128 --> 00:00:25,760 And then take a second to close your eyes 10 00:00:25,760 --> 00:00:27,480 if you feel comfortable or brave, 11 00:00:27,480 --> 00:00:29,903 you can close your eyes just for a second. 12 00:00:32,640 --> 00:00:35,073 And bring your attention to your heart. 13 00:00:36,620 --> 00:00:40,253 Notice how it feels to bring attention to your heart space. 14 00:00:47,200 --> 00:00:50,747 So, the heart space in yoga 15 00:00:50,747 --> 00:00:55,200 kind of helps us connect to our emotions or our mood. 16 00:00:55,200 --> 00:00:58,360 And if you're not feeling really great 17 00:00:58,360 --> 00:01:00,610 or you're in a bad mood, that's totally okay, 18 00:01:00,610 --> 00:01:03,580 but the cool thing is there are certain things we can do 19 00:01:03,580 --> 00:01:07,270 to help transform that, to change that mood 20 00:01:07,270 --> 00:01:11,330 or sometimes when we're not feeling well, there are things 21 00:01:11,330 --> 00:01:13,370 and sometimes there are very little things that we can do 22 00:01:13,370 --> 00:01:16,060 to help ourselves feel better. 23 00:01:16,060 --> 00:01:18,520 So, we're gonna keep that in mind today. 24 00:01:18,520 --> 00:01:22,940 Take a deep breath in with your hands on your heart 25 00:01:22,940 --> 00:01:24,710 and then when you exhale, 26 00:01:24,710 --> 00:01:27,713 go ahead and breathe out through the mouth like this. 27 00:01:30,656 --> 00:01:32,986 And we call this the ocean breath because the exhale 28 00:01:32,986 --> 00:01:35,793 kind of sounds like the waves in the ocean. 29 00:01:35,793 --> 00:01:37,870 Or if you've ever listened to a seashell, 30 00:01:37,870 --> 00:01:39,790 it kind of sounds like that. So, let's try it again. 31 00:01:39,790 --> 00:01:41,620 Big inhale in through the nose. 32 00:01:43,370 --> 00:01:45,201 And ocean breath. 33 00:01:48,460 --> 00:01:50,570 Good, now release the hands from the heart. 34 00:01:50,570 --> 00:01:53,550 Just bring your fingertips to your shoulders here. 35 00:01:53,550 --> 00:01:56,820 We're gonna inhale, bring the elbows forward and together, 36 00:01:56,820 --> 00:01:58,660 and then as you exhale, ocean breath, 37 00:01:58,660 --> 00:02:00,830 take the elbows to your sides 38 00:02:00,830 --> 00:02:03,210 and back and down. 39 00:02:03,210 --> 00:02:04,340 Let's put it together. 40 00:02:04,340 --> 00:02:07,390 Inhale, forward, up 41 00:02:07,390 --> 00:02:11,723 and exhale, back, down. 42 00:02:12,580 --> 00:02:13,863 Inhale, forward. 43 00:02:15,650 --> 00:02:17,533 Exhale, back and down. 44 00:02:20,060 --> 00:02:21,473 Inhale forward. 45 00:02:23,385 --> 00:02:25,559 And exhale, back and down. 46 00:02:27,040 --> 00:02:29,160 Already starting to change my mood over here. 47 00:02:29,160 --> 00:02:30,453 Inhale forward. 48 00:02:31,970 --> 00:02:34,950 And exhale, back and down. 49 00:02:34,950 --> 00:02:36,840 Now, release your hands to your side. 50 00:02:36,840 --> 00:02:39,930 Come into Mountain Pose, beautiful. 51 00:02:39,930 --> 00:02:42,610 From here, we're gonna imagine the top of our head 52 00:02:42,610 --> 00:02:44,290 is the tip of the mountain 53 00:02:44,290 --> 00:02:48,220 and the legs are really strong. Excellent. 54 00:02:48,220 --> 00:02:50,300 From here, you're gonna take the sides of the Mountain, 55 00:02:50,300 --> 00:02:52,540 your arms and you're going to bring them behind you. 56 00:02:52,540 --> 00:02:55,820 See if you can interlace your fingertips behind your back. 57 00:02:55,820 --> 00:02:57,120 Just see if you can do it. 58 00:02:58,780 --> 00:03:02,470 Excellent, then inhale, look all the way up towards the sky 59 00:03:02,470 --> 00:03:04,350 and exhale, bend your knees 60 00:03:04,350 --> 00:03:06,880 and see if you can keep your fingers interlaced. 61 00:03:06,880 --> 00:03:07,713 It's okay, if you can't, 62 00:03:07,713 --> 00:03:10,380 you can just reach up towards the sky like this, 63 00:03:10,380 --> 00:03:14,280 but see if you can keep your fingers interlaced 64 00:03:14,280 --> 00:03:18,163 as you fold in towards your knees. 65 00:03:19,080 --> 00:03:21,220 Now shake the head, yes. 66 00:03:22,220 --> 00:03:24,203 And nod the head, no. 67 00:03:25,530 --> 00:03:27,753 And you can say it with me, yes. 68 00:03:28,910 --> 00:03:31,482 And nodding the head, no. 69 00:03:32,440 --> 00:03:34,190 Awesome work. Now, listen carefully. 70 00:03:34,190 --> 00:03:35,970 We're gonna squeeze the legs together. 71 00:03:35,970 --> 00:03:39,660 Drop your bum, your hips back and then release your hands 72 00:03:39,660 --> 00:03:41,643 so you're flying like an airplane. 73 00:03:42,680 --> 00:03:45,530 Excellent, then if you have some space around you 74 00:03:45,530 --> 00:03:46,920 or on your yoga mat, 75 00:03:46,920 --> 00:03:50,360 you can stay nice and low and move your airplane around. 76 00:03:50,360 --> 00:03:52,980 You can do a pattern if you know what that is, 77 00:03:52,980 --> 00:03:57,703 you can go for a little maybe figure eight pattern. 78 00:03:57,703 --> 00:04:01,390 Maybe you go fast, super fast. 79 00:04:01,390 --> 00:04:04,914 Maybe you go slow, super slow. 80 00:04:06,960 --> 00:04:10,113 Awesome, then come back to center and shake it off. 81 00:04:12,140 --> 00:04:15,650 Alright, so we're gonna take the feet nice and wide here. 82 00:04:15,650 --> 00:04:17,460 And we're gonna squat again. 83 00:04:17,460 --> 00:04:20,300 And we're gonna bring our hands into a round shape as if 84 00:04:20,300 --> 00:04:21,793 we were holding a big basket. 85 00:04:22,890 --> 00:04:24,670 Excellent, then we're gonna take one hand, 86 00:04:24,670 --> 00:04:26,990 we're gonna reach all the way up to one side. 87 00:04:26,990 --> 00:04:29,420 Imagine you're picking some fruit off of a tree, 88 00:04:29,420 --> 00:04:30,730 as you reach all the way up, 89 00:04:30,730 --> 00:04:32,960 you're gonna straighten the legs and then bring it back 90 00:04:32,960 --> 00:04:34,723 to center to put it in your basket. 91 00:04:34,723 --> 00:04:36,300 Then you're gonna go to the other side here, 92 00:04:36,300 --> 00:04:39,130 reach it all the way up and put it in your basket. 93 00:04:39,130 --> 00:04:41,698 You can also reach way beyond the trees and reach all the 94 00:04:41,698 --> 00:04:44,320 way up into the sky grab a little piece of cloud, 95 00:04:44,320 --> 00:04:47,400 put it in or reach all the way up to the sky, 96 00:04:47,400 --> 00:04:48,850 grab a little sunshine, 97 00:04:48,850 --> 00:04:51,210 a little light and put it in your basket. 98 00:04:51,210 --> 00:04:52,397 Here we go. 99 00:04:54,144 --> 00:04:57,383 Nice and slow here to start. 100 00:04:58,220 --> 00:05:01,650 And then once you feel like you have this down, 101 00:05:01,650 --> 00:05:04,020 you can start to speed it up. 102 00:05:04,020 --> 00:05:06,880 Grabbing an apple, putting in the basket. 103 00:05:06,880 --> 00:05:09,670 Maybe you grab a little bit of a rainbow up in the sky, 104 00:05:09,670 --> 00:05:11,280 bring it into your basket. 105 00:05:11,280 --> 00:05:13,540 See if you can go a little faster. 106 00:05:15,150 --> 00:05:16,950 Then a little faster. 107 00:05:17,870 --> 00:05:19,770 And one more time, a little faster. 108 00:05:19,770 --> 00:05:21,430 And then here we go, 109 00:05:21,430 --> 00:05:23,590 go ahead and release your basket and come back 110 00:05:23,590 --> 00:05:26,780 to Mountain Pose, take a deep breath in 111 00:05:26,780 --> 00:05:28,441 and ocean breath. 112 00:05:31,650 --> 00:05:33,500 Awesome, from here, 113 00:05:33,500 --> 00:05:36,770 we're gonna slowly come into a Downward Facing Dog. 114 00:05:36,770 --> 00:05:39,390 So you'll bend your knees, come through your Forward Fold 115 00:05:39,390 --> 00:05:42,460 and we're gonna walk the hands out in front. 116 00:05:42,460 --> 00:05:44,970 So the hips are up high. 117 00:05:44,970 --> 00:05:48,920 Knees are bent here and in fact you can bend one knee 118 00:05:48,920 --> 00:05:51,370 and then the other going a little back and forth. 119 00:05:55,410 --> 00:05:58,860 Now think about a dog, the tail, 120 00:05:58,860 --> 00:06:02,130 your tail now is up in the air. 121 00:06:02,130 --> 00:06:03,210 And think about a dog, 122 00:06:03,210 --> 00:06:05,000 what kind of sound does the dog make? 123 00:06:05,000 --> 00:06:09,270 Maybe you make that sound now to fully embody your 124 00:06:09,270 --> 00:06:11,187 Downward Facing Dog. 125 00:06:14,510 --> 00:06:16,010 Excellent, then you're gonna bend your knees 126 00:06:16,010 --> 00:06:18,510 and you're gonna wag your tail from left to right. 127 00:06:19,680 --> 00:06:22,410 We're getting our hearts above our heads here, 128 00:06:22,410 --> 00:06:24,290 this is called an inversion. 129 00:06:24,290 --> 00:06:25,933 So good for the body. 130 00:06:27,424 --> 00:06:31,280 Alright, wag your tail for three, 131 00:06:31,280 --> 00:06:33,980 wag your tail for two, you're doing awesome, 132 00:06:33,980 --> 00:06:35,790 wag your tail for one. 133 00:06:35,790 --> 00:06:39,710 Then slowly walk your feet back to center, 134 00:06:39,710 --> 00:06:43,230 squeeze the legs together and roll back up into your Mountain. 135 00:06:43,230 --> 00:06:46,870 Now notice how you feel when you go from Downward Facing Dog 136 00:06:46,870 --> 00:06:48,480 to standing up tall in Mountain. 137 00:06:48,480 --> 00:06:50,603 Bring your hands back to your heart 138 00:06:50,603 --> 00:06:52,860 and see if you can notice anything different. 139 00:06:52,860 --> 00:06:54,750 See if you can feel your heartbeat. 140 00:06:54,750 --> 00:06:56,480 Sometimes it helps me to close my eyes 141 00:06:56,480 --> 00:06:58,733 to really try to find my own heartbeat. 142 00:06:59,608 --> 00:07:02,191 (upbeat music) 143 00:07:09,950 --> 00:07:12,290 Awesome, release the hands. 144 00:07:12,290 --> 00:07:14,920 Step the feet nice and wide. Benji woke up from his nap. 145 00:07:14,920 --> 00:07:16,750 What's up, dude? Welcome. 146 00:07:16,750 --> 00:07:18,640 Alright, so this is one of my favorite things to do 147 00:07:18,640 --> 00:07:21,290 in yoga, it totally helps me get out of a bad mood 148 00:07:21,290 --> 00:07:23,480 and into a more pleasant state. 149 00:07:23,480 --> 00:07:25,796 So we're gonna bring the feet wide, 150 00:07:25,796 --> 00:07:28,610 you're gonna lift your heart and we're going to start 151 00:07:28,610 --> 00:07:30,690 with soft knees here, we're gonna start by just sending the 152 00:07:30,690 --> 00:07:32,520 arms to one side 153 00:07:32,520 --> 00:07:34,700 and then the other. That's it. 154 00:07:34,700 --> 00:07:37,880 One side, and then the other. 155 00:07:37,880 --> 00:07:40,563 Soft bend in the knees, we start to pick it up. 156 00:07:41,440 --> 00:07:45,340 Now, I'm just gonna keep it real with you guys, 157 00:07:45,340 --> 00:07:49,740 there's a little bit of a booty smack in this move, 158 00:07:49,740 --> 00:07:53,590 so you can smack your own booty, move your hips a little, 159 00:07:53,590 --> 00:07:55,850 have some fun with it, if it makes you laugh, 160 00:07:55,850 --> 00:07:57,310 that's all good. 161 00:07:57,310 --> 00:07:59,350 Smile, in fact it's encouraged. 162 00:07:59,350 --> 00:08:01,570 Giggle, laugh it up. 163 00:08:01,570 --> 00:08:03,963 Here we go, picking up speed here. 164 00:08:06,060 --> 00:08:10,630 And maybe getting a little faster and a little faster 165 00:08:10,630 --> 00:08:12,490 and a little faster. 166 00:08:12,490 --> 00:08:15,360 And then here we go for three, 167 00:08:15,360 --> 00:08:17,640 keep it going for two 168 00:08:17,640 --> 00:08:19,270 and for one, now, 169 00:08:19,270 --> 00:08:21,160 if you had a lot of fun, they're awesome. 170 00:08:21,160 --> 00:08:23,980 But now see how fast you can come back to Mountain Pose. 171 00:08:23,980 --> 00:08:26,880 Bring your hands to your heart and control your breath. 172 00:08:26,880 --> 00:08:28,249 Deep breath in. 173 00:08:29,218 --> 00:08:30,710 Long breath out. 174 00:08:32,120 --> 00:08:34,850 Alright, our final pose is called Tree Pose, 175 00:08:34,850 --> 00:08:36,350 some of you might know it. 176 00:08:36,350 --> 00:08:38,510 You're gonna stand on your left leg and you're gonna 177 00:08:38,510 --> 00:08:42,000 turn your right leg out right on your ankle here. 178 00:08:42,000 --> 00:08:43,610 Keep your hands at your heart. 179 00:08:43,610 --> 00:08:46,100 Or you can even bring them into this shape here 180 00:08:46,100 --> 00:08:49,380 for more stability, hands at the heart. 181 00:08:49,380 --> 00:08:54,380 And one leg is turned out and one leg is straight, strong. 182 00:08:54,840 --> 00:08:55,673 Some of you may know, 183 00:08:55,673 --> 00:08:57,360 you can bring the foot up a little higher. 184 00:08:57,360 --> 00:09:00,140 You can even grab that ankle and bring it all the way up 185 00:09:00,140 --> 00:09:01,700 towards your center. 186 00:09:01,700 --> 00:09:03,670 But any variation is fine. 187 00:09:03,670 --> 00:09:06,280 Wherever you are hold onto your balance, 188 00:09:06,280 --> 00:09:09,481 focus on something with your eyes in front of you 189 00:09:09,481 --> 00:09:11,670 and then grow your branches. 190 00:09:11,670 --> 00:09:12,863 Nice and slow. 191 00:09:13,850 --> 00:09:16,590 Growing your branches, growing your branches, 192 00:09:16,590 --> 00:09:18,970 reach, reach, reach, reach, reach, 193 00:09:18,970 --> 00:09:23,390 and then allow your leaves to fall nice and slow. 194 00:09:23,390 --> 00:09:25,650 Release that leg that was up. 195 00:09:25,650 --> 00:09:28,380 Switch it out and take it to the other side. 196 00:09:28,380 --> 00:09:33,120 So we're gonna stand nice and tall in that opposite leg, 197 00:09:33,120 --> 00:09:36,990 open through the other side, 198 00:09:36,990 --> 00:09:39,082 stand up tall here. 199 00:09:40,780 --> 00:09:42,368 Hands at the heart. 200 00:09:44,270 --> 00:09:45,953 Find your focus. 201 00:09:48,350 --> 00:09:49,800 And grow your branches. 202 00:09:50,520 --> 00:09:54,250 This is the last bit, so focus, focus, focus, 203 00:09:54,250 --> 00:09:57,050 lift your heart up towards the sky here. 204 00:09:57,050 --> 00:09:58,370 And if you fall, do not worry 205 00:09:58,370 --> 00:09:59,930 that is part of the process here. 206 00:09:59,930 --> 00:10:03,310 And luckily the ground is always there to catch you. 207 00:10:03,310 --> 00:10:05,090 I actually really like a falling tree, 208 00:10:05,090 --> 00:10:07,653 I feel like it's really creative, personally. 209 00:10:08,640 --> 00:10:10,420 Once you feel like you've grown your branches 210 00:10:10,420 --> 00:10:13,720 to the max capacity, then release, 211 00:10:13,720 --> 00:10:17,640 imagine your leaves falling, falling, falling, falling. 212 00:10:17,640 --> 00:10:19,300 Awesome, come back to Mountain Pose, 213 00:10:19,300 --> 00:10:21,790 which is where we will close out today. 214 00:10:21,790 --> 00:10:26,093 Take a deep breath in and a long breath out. 215 00:10:27,950 --> 00:10:31,300 Thank you so much for joining me and Benji today. 216 00:10:31,300 --> 00:10:32,975 We will see you next time. 217 00:10:32,975 --> 00:10:35,558 (upbeat music)