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- Hello everyone.

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My name is Adriene 
and this is Benji

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and welcome to Yoga PE.

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Today we have 
a practice for your mind.

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So this is really great to
help bring some calming energy

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to your day, or also really
wonderful to help you focus.

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We're gonna start in a seated
position of your choice.

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So you get to decide, 
come on down to the ground,

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find a cross-legged 
position like me,

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or maybe you wanna try kneeling.

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Benji has found 
his shape as well.

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Okay, wonderful.

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And once you have found 
your seat, sit up nice and tall.

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And imagine there 
is a string attached

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to the tip top of your head,
and it's pulling you gently,

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gently up towards the sky.

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So your legs and your lower
body stay put on the ground,

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nice and heavy, but there's
this imaginary string

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kind of pulling you up to
sit up a little bit taller.

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Then inhale in 
through the nose.

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And as you exhale, 
give a little ha sound.

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In fact, take one hand, 
bring it in front of your mouth,

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deep breath in again,

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and do it again 
and see if you can

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feel your breath 
on your hand.

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This is also a clever way to
smell if you have bad breath.

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(sniffing)

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You know what I'm talking about.

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Alright, so we're 
gonna do that again.

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Now put the hand down.

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Inhale in deeply

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and exhale, nice long, 
calming ocean breath.

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Awesome work.

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So from there we're gonna
drop the chin to the chest,

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look down and then look up.

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Warming up through the neck,

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look down and look up,

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and look down and look up

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and look down and look up.

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And here we go now, 
head to center.

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We're gonna go 
the opposite direction.

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We're going to take it 
to the side left to right.

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So side and through 
center and side.

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So the opposite 
plane here, side to side.

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And side to side.

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And side to side, great.

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Come back to center.

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Notice if you've 
kind of collapsed.

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See if you can reinforce
that imaginary string,

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sit up nice and tall.

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And we're gonna do 
that same thing again,

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just a little more quickly.

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Here we go.

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Nodding the head 
down and up, down and up,

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down and up,
sitting up tall, down and up.

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Now side to side, 
side to side, side to side,

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side to side and side to side.

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Beautiful.

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Bring it back to center.

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Send your fingertips all
the way up towards the sky.

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We're gonna clap the
palms together on three.

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Ready one, two, three.
(claps)

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Bring the hands all the way down.

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Take a deep breath in.

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And ocean breath.

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Awesome, from here
we're gonna come forward

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onto all fours, Tabletop Position.

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So for today we wanna
have strong tables,

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right? Not weak tables.

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So spread your fingertips wide

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so the hands look like starfish

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and come into a Tabletop
Position with a strong table,

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so the back is nice and strong.

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Beautiful.

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Then we're gonna challenge
ourselves by curling the toes

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under and inhaling in,
exhale, see if you can lift

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your knees and let them
hover in Hovering Table.

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And if that is not working
for your body today,

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do not get angry, it's all
good, it's challenging.

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You can work up towards that.

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Hovering table 
for three, two, one.

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Awesome, let that go.

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Press into your hands,

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press into the 
tops of your feet.

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And we're gonna come into
Cow Pose, so drop your belly

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to the ground, 
inhale to look forward.

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Exhale, if you know the sound
that a cow makes, prove it.

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And now from 
Cow Pose we're gonna go

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in the opposite direction
with the spine to Cat Pose.

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Now think friendly 
Halloween cat here.

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So really arch your back.

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And if you know the 
sound that a friendly

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Halloween cat makes, prove it.

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(hissing)

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Or meow.

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Now back and forth, 
Cow Pose, take a deep breath in,

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drop your belly,
look forward.

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Exhale, round the spine.

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Draw your chin to your chest,
claw through your fingertips.

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One more time, 
Cow Pose, drop the belly.

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Look forward.

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So good for your spine.

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Exhale, round it through,
chin to chest, Cat Pose.

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Awesome.

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From here, we're gonna
walk the knees together.

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We're gonna send the hips
back towards the heels

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and we're gonna 
come into Rock Pose.

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So you're gonna 
send your fingertips back.

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You're gonna melt your
heart and your head down

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and we're gonna come
into it a little ball.

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This is also called Child's Pose.

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So for today, imagine you're
a rock, a pebble, a stone,

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maybe in a beautiful
babbling brook or river,

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a creek of water.

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You can close your eyes

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and begin to breathe 
a little deeper here

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and see if you can notice
when you breathe in

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that your back 
kind of expands, lifts.

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So you might even the
skin on your back stretch

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as you breathe in.

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And then everything 
relaxes and softens

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as you breathe out.

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Now decide what color rock
or pebble you wanna be today.

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Quickly, go into yourself.

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And once you have that,

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we're gonna come 
all the way back up

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to Tabletop Position.

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Excellent.

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Wag your tail.

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Keep wagging your tail,
get loose through the hips,

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loose through the hips,
curl your toes under

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and send your tail 
up towards the sky.

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This one's for you, Benji boy,
Downward Facing Dog.

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So you're gonna take your
dog on a little walk here

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by peddling it out 
through the legs.

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We're stretching through
the feet, the ankles,

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the legs, the hips.

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We're building strength 
in our upper body

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and we're also getting a
healthy flow of energy

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running throughout 
the body, so nice,

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beautiful pose to 
boost your energy.

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Awesome. And if you know
the sound that a dog makes

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and you wanna 
perform it now, go for it.

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Yes, yes, yes.

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Alright, from here 
we're gonna slowly

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come onto the knees and
we're gonna cross the ankles.

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Awesome, and then we're 
gonna come all the way through,

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like magic, 
to cross-legged position.

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Excellent.

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In cross-legged position
we're gonna stir the pot.

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We're gonna bring 
the palms to the knees

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and nice and slow we're gonna
smooth the chest forward.

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And then back and then forward,

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and then back.

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Nice, slow movement here.

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And we'll reverse it.

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Forward, take it in
the opposite direction,

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the other direction.

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Benji's very calm today.

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He is just a 
model of relaxation.

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Alright, bring it 
back to center.

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We're gonna bring the feet
together now for butterfly.

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So you're gonna take your hands,

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we're gonna come into
like peace fingers here.

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And then you're gonna take
these fingers that are up

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and you're gonna 
bring them in between

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your big toe 
and your middle toe.

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Crazy, right?

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Then sit up nice and tall, 
lift your heart.

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Inhale in and exhale,
we're gonna come forward.

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Bend the elbows, 
come all the way forward

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almost as if you were kind
of coming into a chrysalis.

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So a rounding in.

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So we go from caterpillar
to chrysalis to, here we go,

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nice and slow, 
blossoming into the butterfly.

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You can decide what color of
butterfly you wanna be today.

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Maybe whisper it now.

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(whispering) Blue and purple.

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Awesome work.

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Alright, so from here,
we're gonna release the hands.

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We're gonna come back to
a cross-legged position

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and we're gonna finish
with a little bee breath.

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What is bee breath?

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Well, just like a bumblebee.

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So you're gonna inhale in
and yep, you guessed it,

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on the exhale 
we're gonna go (buzzing).

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So we're finishing with
this calming breath

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and you wanna see how long
you can get your buzz, right?

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Let's see what happens.

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You gotta take a deep breath in,

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notice what it feels like
when you take a deep breath.

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And (buzzing).

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Good, relax your shoulders,

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if you giggle 
a little it's okay.

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But then come back to
your inhale and again,

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notice what it feels like.

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How do you feel when
you take deep breaths?

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Here we go.

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Inhale in deeply.

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And, (buzzing).

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Okay, so I could've 
gone on much longer,

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I've been practicing breath
technique for a while.

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So don't worry if you didn't,

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if you didn't go super long.

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Benji, you were awake
for this last breath.

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Alright, let's do 
one more all together.

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See if you can take the deepest
breath you've taken all day

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so that you have lots
of breath stored away

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for that nice, slow buzz.

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That nice, slow exhale.

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Are you ready?

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Sit up nice and tall.

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Here we go.

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Big breath in.

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(inhaling)

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And (buzzing).

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Empty it out.

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Alright guys, 
awesome work.

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So you can practice 
bee breath any time

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and you can work on it
and then bring your skills

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and your focus and 
your calm back to class.

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Warning, if you have 
pets in the room,

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they may not like bee breath.

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Alright, love you guys.

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See you next time.
Take good care.

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(upbeat music)