- Hello everyone, I'm
Adriene and that is Benji.

And welcome to your Yoga PE.

Today, we're gonna focus on the heart.

So stand up nice and tall.

And when you're ready, 
bring your hands to your heart.

You can just place them right
here on your heart center

or over on your actual heart.

(soft music)

And then take a 
second to close your eyes

if you feel 
comfortable or brave,

you can close your 
eyes just for a second.

And bring your 
attention to your heart.

Notice how it feels to bring
attention to your heart space.

So, the heart space in yoga

kind of helps us connect
to our emotions or our mood.

And if you're not 
feeling really great

or you're in a bad mood,
that's totally okay,

but the cool thing is there
are certain things we can do

to help transform that,
to change that mood

or sometimes when we're not
feeling well, there are things

and sometimes there are very
little things that we can do

to help ourselves feel better.

So, we're gonna 
keep that in mind today.

Take a deep breath in with
your hands on your heart

and then when you exhale,

go ahead and breathe out
through the mouth like this.

And we call this the 
ocean breath because the exhale

kind of sounds like 
the waves in the ocean.

Or if you've ever 
listened to a seashell,

it kind of sounds like that.
So, let's try it again.

Big inhale in through the nose.

And ocean breath.

Good, now release the
hands from the heart.

Just bring your fingertips
to your shoulders here.

We're gonna inhale, bring the
elbows forward and together,

and then as you exhale, ocean breath,

take the elbows to your sides

and back and down.

Let's put it together.

Inhale, forward, up

and exhale, back, down.

Inhale, forward.

Exhale, back and down.

Inhale forward.

And exhale, back and down.

Already starting to
change my mood over here.

Inhale forward.

And exhale, back and down.

Now, release your 
hands to your side.

Come into 
Mountain Pose, beautiful.

From here, we're gonna
imagine the top of our head

is the tip of the mountain

and the legs are 
really strong. Excellent.

From here, you're gonna take
the sides of the Mountain,

your arms and you're going
to bring them behind you.

See if you can interlace your
fingertips behind your back.

Just see if you can do it.

Excellent, then inhale, look
all the way up towards the sky

and exhale, bend your knees

and see if you can keep
your fingers interlaced.

It's okay, if you can't,

you can just reach up
towards the sky like this,

but see if you can keep
your fingers interlaced

as you fold in 
towards your knees.

Now shake the head, yes.

And nod the head, no.

And you can say it with me, yes.

And nodding the head, no.

Awesome work.
Now, listen carefully.

We're gonna 
squeeze the legs together.

Drop your bum, your hips back
and then release your hands

so you're flying like an airplane.

Excellent, then if you
have some space around you

or on your yoga mat,

you can stay nice and low and
move your airplane around.

You can do a pattern if
you know what that is,

you can go for a little
maybe figure eight pattern.

Maybe you go fast, super fast.

Maybe you go slow, super slow.

Awesome, then come back 
to center and shake it off.

Alright, so we're gonna take
the feet nice and wide here.

And we're gonna squat again.

And we're gonna bring our
hands into a round shape as if

we were holding a big basket.

Excellent, then we're 
gonna take one hand,

we're gonna reach all
the way up to one side.

Imagine you're picking
some fruit off of a tree,

as you reach all the way up,

you're gonna straighten the
legs and then bring it back

to center to put 
it in your basket.

Then you're gonna go
to the other side here,

reach it all the way up
and put it in your basket.

You can also reach way beyond
the trees and reach all the

way up into the sky grab
a little piece of cloud,

put it in or reach all
the way up to the sky,

grab a little sunshine,

a little light and 
put it in your basket.

Here we go.

Nice and slow here to start.

And then once you feel
like you have this down,

you can start to speed it up.

Grabbing an apple, 
putting in the basket.

Maybe you grab a little bit
of a rainbow up in the sky,

bring it into your basket.

See if you can 
go a little faster.

Then a little faster.

And one more time,
a little faster.

And then here we go,

go ahead and release
your basket and come back

to Mountain Pose, 
take a deep breath in

and ocean breath.

Awesome, from here,

we're gonna slowly come
into a Downward Facing Dog.

So you'll bend your knees,
come through your Forward Fold

and we're gonna walk
the hands out in front.

So the hips are up high.

Knees are bent here and in
fact you can bend one knee

and then the other going
a little back and forth.

Now think about a dog, the tail,

your tail now is up in the air.

And think about a dog,

what kind of sound 
does the dog make?

Maybe you make that sound
now to fully embody your

Downward Facing Dog.

Excellent, then you're
gonna bend your knees

and you're gonna wag 
your tail from left to right.

We're getting our hearts
above our heads here,

this is called an inversion.

So good for the body.

Alright, wag your tail for three,

wag your tail for two,
you're doing awesome,

wag your tail for one.

Then slowly walk 
your feet back to center,

squeeze the legs together and 
roll back up into your Mountain.

Now notice how you feel when
you go from Downward Facing Dog

to standing up tall in Mountain.

Bring your hands 
back to your heart

and see if you can 
notice anything different.

See if you can 
feel your heartbeat.

Sometimes it helps 
me to close my eyes

to really try to 
find my own heartbeat.

(upbeat music)

Awesome, release the hands.

Step the feet nice and wide.
Benji woke up from his nap.

What's up, dude? Welcome.

Alright, so this is one
of my favorite things to do

in yoga, it totally helps
me get out of a bad mood

and into a more pleasant state.

So we're gonna bring the feet wide,

you're gonna lift your heart
and we're going to start

with soft knees here, we're
gonna start by just sending the

arms to one side

and then the other. That's it.

One side, and then the other.

Soft bend in the knees,
we start to pick it up.

Now, I'm just gonna keep
it real with you guys,

there's a little bit of a
booty smack in this move,

so you can smack your own
booty, move your hips a little,

have some fun with it,
if it makes you laugh,

that's all good.

Smile, in fact it's encouraged.

Giggle, laugh it up.

Here we go, 
picking up speed here.

And maybe getting a little
faster and a little faster

and a little faster.

And then here 
we go for three,

keep it going for two

and for one, now,

if you had a lot of fun, 
they're awesome.

But now see how fast you can
come back to Mountain Pose.

Bring your hands to your
heart and control your breath.

Deep breath in.

Long breath out.

Alright, our final
pose is called Tree Pose,

some of you might know it.

You're gonna stand on your
left leg and you're gonna

turn your right leg out
right on your ankle here.

Keep your hands at your heart.

Or you can even bring
them into this shape here

for more stability, 
hands at the heart.

And one leg is turned out 
and one leg is straight, strong.

Some of you may know,

you can bring the 
foot up a little higher.

You can even grab that ankle
and bring it all the way up

towards your center.

But any variation is fine.

Wherever you are 
hold onto your balance,

focus on something with
your eyes in front of you

and then grow your branches.

Nice and slow.

Growing your branches,
growing your branches,

reach, reach, reach, reach, reach,

and then allow your leaves
to fall nice and slow.

Release that leg that was up.

Switch it out and take
it to the other side.

So we're gonna stand nice and
tall in that opposite leg,

open through the other side,

stand up tall here.

Hands at the heart.

Find your focus.

And grow your branches.

This is the last bit,
so focus, focus, focus,

lift your heart up 
towards the sky here.

And if you fall, do not worry

that is part 
of the process here.

And luckily the ground is
always there to catch you.

I actually really 
like a falling tree,

I feel like it's really
creative, personally.

Once you feel like you've
grown your branches

to the max capacity, then release,

imagine your leaves falling,
falling, falling, falling.

Awesome, come back 
to Mountain Pose,

which is where 
we will close out today.

Take a deep breath in
and a long breath out.

Thank you so much for
joining me and Benji today.

We will see you next time.

(upbeat music)