1 00:00:00,429 --> 00:00:02,690 - What's up party people? Welcome to Yoga With Adriene. 2 00:00:02,690 --> 00:00:04,590 I'm Adriene and that's Benji over there. 3 00:00:04,590 --> 00:00:09,650 And today we have a super fun practice called "Yoga Party." 4 00:00:09,650 --> 00:00:12,780 So I get a lot of requests for practices that people can do 5 00:00:12,780 --> 00:00:15,180 together or maybe you want to do it on a special day. 6 00:00:15,180 --> 00:00:17,750 Or maybe you're just feeling a little restless. 7 00:00:17,750 --> 00:00:20,440 Maybe it's raining outside or you want to do something that 8 00:00:20,440 --> 00:00:23,890 is good for you but hang with your people. 9 00:00:23,890 --> 00:00:25,930 This is gonna be an awesome practice for that. 10 00:00:25,930 --> 00:00:26,971 Also, I just want to point out 11 00:00:26,971 --> 00:00:28,510 this is gonna be a super fun practice 12 00:00:28,510 --> 00:00:30,420 if you just don't feel like going out but you want to do 13 00:00:30,420 --> 00:00:34,140 something, you know, have a party with yourself, right? 14 00:00:34,140 --> 00:00:37,403 So hop into something comfy and let's get started. 15 00:00:37,403 --> 00:00:41,582 (light music) 16 00:00:50,450 --> 00:00:52,080 Hello, my sweet friends. 17 00:00:52,080 --> 00:00:55,829 Let's begin today's session in a nice comfortable seat. 18 00:00:55,829 --> 00:00:58,683 Take your time. Come on down to the ground. 19 00:00:59,515 --> 00:01:02,805 If you are practicing alone, 20 00:01:02,805 --> 00:01:07,309 just take a second to maybe just 21 00:01:07,309 --> 00:01:10,960 say thank you to yourself for showing up and spending some 22 00:01:10,960 --> 00:01:15,150 time with yourself and practicing with yourself. 23 00:01:15,150 --> 00:01:18,220 Nurturing your most important friendship. 24 00:01:18,220 --> 00:01:20,070 And if you're practicing this with other people, 25 00:01:20,070 --> 00:01:23,160 go ahead and take a second right now to just look at them and 26 00:01:23,160 --> 00:01:26,219 smile, say hi, high five like, "We're doing this." 27 00:01:26,219 --> 00:01:28,738 You can giggle. Just a connection, right? 28 00:01:28,738 --> 00:01:30,483 So Benji, what's up? 29 00:01:30,483 --> 00:01:32,706 Benji, (snaps) right here. Okay. 30 00:01:35,069 --> 00:01:36,380 And then we'll let that go, 31 00:01:36,380 --> 00:01:38,509 bring the hands together at heart center. 32 00:01:38,509 --> 00:01:39,550 Sit up nice and tall. 33 00:01:39,550 --> 00:01:42,432 Wherever you are, take a deep breath in. 34 00:01:43,249 --> 00:01:45,489 Awesome and as you close your eyes, 35 00:01:45,489 --> 00:01:48,729 you can relax the shoulders, breathe out here. 36 00:01:48,729 --> 00:01:50,652 Just land here in the moment. 37 00:01:51,866 --> 00:01:55,471 And again, deep breath in. Big, big, big full breath. 38 00:01:56,543 --> 00:02:00,960 And using your exhale to relax your shoulders. 39 00:02:00,960 --> 00:02:04,540 You can keep the eyes closed here or soften your gaze. 40 00:02:05,670 --> 00:02:08,810 And one more time, the biggest breath you've taken all day. 41 00:02:08,810 --> 00:02:10,718 Here we go, big inhale. 42 00:02:12,536 --> 00:02:15,600 And exhale to relax the shoulders. 43 00:02:15,600 --> 00:02:17,736 (Benji growls) 44 00:02:17,736 --> 00:02:19,460 Good. 45 00:02:19,460 --> 00:02:21,029 Just take a couple more moments here 46 00:02:21,029 --> 00:02:23,837 to listen to the sound of your breath. 47 00:02:25,405 --> 00:02:28,440 If you're coming onto the mat feeling a little tired or a 48 00:02:28,440 --> 00:02:33,019 little low energy or if you've been managing a bit of anxiety 49 00:02:33,019 --> 00:02:36,590 or stress lately, really let this practice be a gift. 50 00:02:36,590 --> 00:02:37,629 (clears throat) Excuse me. 51 00:02:37,629 --> 00:02:40,409 A gift that you give yourself. 52 00:02:45,046 --> 00:02:48,719 Move in a way that feels good for you today. 53 00:02:48,719 --> 00:02:51,034 I'm honored to be your guide. 54 00:02:54,680 --> 00:02:56,996 Alright, let's begin. Benji's up and out. 55 00:02:56,996 --> 00:02:58,669 Let's follow his movement. 56 00:02:58,669 --> 00:03:00,049 We'll open the eyes. 57 00:03:00,049 --> 00:03:02,710 We're gonna bring the palms to the knees. 58 00:03:03,723 --> 00:03:05,040 And when you're ready, inhale, 59 00:03:05,040 --> 00:03:06,779 we're gonna start moving in a circle. 60 00:03:06,779 --> 00:03:09,379 So just moving your heart forward as you breathe in. 61 00:03:09,379 --> 00:03:12,040 And then rounding the spine as you come 62 00:03:12,040 --> 00:03:15,143 chin to chest, breathing out. 63 00:03:16,767 --> 00:03:20,000 Inhale, come forward. 64 00:03:20,000 --> 00:03:23,348 And exhale, around and back. 65 00:03:23,348 --> 00:03:24,930 And keep it nice and slow here. 66 00:03:24,930 --> 00:03:27,510 Try to really deepen your breath. 67 00:03:27,510 --> 00:03:29,279 Wake up through the spine. 68 00:03:31,790 --> 00:03:34,510 And then when you're ready go ahead and reverse your circle. 69 00:03:35,576 --> 00:03:38,309 Let's make this a party right away. 70 00:03:38,309 --> 00:03:43,129 Checking in with the side body, the shoulders, the neck. 71 00:03:43,129 --> 00:03:45,019 You can start to get a little freaky. 72 00:03:45,019 --> 00:03:48,248 Just find what feels good. 73 00:03:49,550 --> 00:03:51,479 Checking in with your body today. 74 00:03:51,479 --> 00:03:55,099 We're gonna have you walking up and off the mat feeling good. 75 00:03:55,099 --> 00:03:57,514 More connected to your breath. 76 00:03:58,780 --> 00:04:01,239 More connected to your body. 77 00:04:02,162 --> 00:04:05,874 Hopefully a little more balanced out 78 00:04:05,874 --> 00:04:07,849 in the brain and the body. 79 00:04:07,849 --> 00:04:09,190 Okay, come back to center. 80 00:04:09,190 --> 00:04:14,029 Align your head over your heart, your heart over your pelvis 81 00:04:14,029 --> 00:04:16,489 and we're gonna take the left hand down to the earth and 82 00:04:16,489 --> 00:04:19,350 inhale reach the right fingertips all the way up and 83 00:04:19,350 --> 00:04:22,150 then all the way over for a nice side body stretch. 84 00:04:22,150 --> 00:04:24,720 Get really heavy in your right hip. 85 00:04:24,720 --> 00:04:27,650 Feel that connection right glute to earth as it reach the right 86 00:04:27,650 --> 00:04:29,489 fingertips a little more. 87 00:04:29,489 --> 00:04:32,220 Good, then come all the way back through to center and 88 00:04:32,220 --> 00:04:33,479 we'll switch to the other side. 89 00:04:33,479 --> 00:04:36,970 Right hand to the earth, inhale, left fingertips reach up first. 90 00:04:36,970 --> 00:04:39,849 Feel that lengthening in the side body. 91 00:04:39,849 --> 00:04:41,800 And then over. 92 00:04:41,800 --> 00:04:44,200 Nice side body stretch. 93 00:04:44,200 --> 00:04:45,830 Pull the left thumb back. 94 00:04:45,830 --> 00:04:47,449 Get heavy in the left hip. 95 00:04:47,449 --> 00:04:50,270 Take one more deep breath in here. Really reach. 96 00:04:50,270 --> 00:04:52,540 And then come back to center. Awesome work. 97 00:04:52,540 --> 00:04:55,727 We're gonna come forward on to all fours now. Take your time. 98 00:04:55,727 --> 00:04:58,361 Move like you love yourself. You can smile. 99 00:04:59,811 --> 00:05:03,579 Deepen your breath here with a big inhale. 100 00:05:04,678 --> 00:05:08,479 And really finding your foundation as you exhale. 101 00:05:08,479 --> 00:05:09,699 Wrists underneath the shoulders, 102 00:05:09,699 --> 00:05:11,889 knees directly underneath the hips. 103 00:05:13,121 --> 00:05:15,569 Cool, here we go, inhale, drop the belly, 104 00:05:15,569 --> 00:05:18,240 open your chest, look forward. 105 00:05:18,240 --> 00:05:19,639 Exhale, spinal flexion. 106 00:05:19,639 --> 00:05:22,919 Draw the naval up for Cat Pose, chin to chest. 107 00:05:22,919 --> 00:05:24,599 Breathe out. 108 00:05:24,599 --> 00:05:27,830 Good, inhale, drop the belly, open your heart. 109 00:05:27,830 --> 00:05:29,267 Look forward. 110 00:05:29,267 --> 00:05:32,810 Exhale, tuck the tailbone, round through the low back, 111 00:05:32,810 --> 00:05:35,810 mid back, upper back, cervical spine until the crown of the 112 00:05:35,810 --> 00:05:39,661 head is facing the ground. 113 00:05:39,661 --> 00:05:42,347 Cool, inhale, drop the belly. 114 00:05:42,347 --> 00:05:45,840 Open the chest. Feel that long puppy belly here. 115 00:05:45,840 --> 00:05:48,629 So really stretch through the front body. 116 00:05:48,629 --> 00:05:51,320 And then exhale, rounding through. 117 00:05:51,320 --> 00:05:54,702 Feel that stretch in the back body. 118 00:05:54,702 --> 00:05:58,472 Good, one more on your own with the sound of your breath. 119 00:06:04,444 --> 00:06:07,490 And then we'll meet back in Tabletop Position. 120 00:06:07,490 --> 00:06:10,569 Walk the hands out just a little bit wider now. 121 00:06:10,569 --> 00:06:11,590 Curl the toes under. 122 00:06:11,590 --> 00:06:13,539 When you're ready, take a deep breath in. 123 00:06:13,539 --> 00:06:15,439 Maybe lift the corners of the mouth if it's right for you 124 00:06:15,439 --> 00:06:18,620 today and then exhale, lift the hips up high and back, 125 00:06:18,620 --> 00:06:21,470 Downward Facing Dog. Pedal it out here. 126 00:06:21,470 --> 00:06:23,939 Bend the knees one and then the other. 127 00:06:23,939 --> 00:06:25,110 Claw through the fingertips to 128 00:06:25,110 --> 00:06:28,030 keep some pressure out of the wrists. 129 00:06:28,030 --> 00:06:29,780 And keep it light here today. 130 00:06:29,780 --> 00:06:33,370 Nice and fun just one breath at a time. 131 00:06:33,370 --> 00:06:36,789 One present moment opening a window into the next. 132 00:06:36,789 --> 00:06:38,059 It's all good. 133 00:06:38,059 --> 00:06:39,319 Don't have to do it right. 134 00:06:39,319 --> 00:06:40,550 Don't have to nail it. 135 00:06:40,550 --> 00:06:43,708 Just feel your way through. 136 00:06:47,411 --> 00:06:49,870 Awesome, bend the knees, let them come to the earth, 137 00:06:49,870 --> 00:06:51,108 bring the two big toes together, 138 00:06:51,108 --> 00:06:53,569 knees come as wide as the yoga mat. 139 00:06:53,569 --> 00:06:55,600 Send the hips back, fingertips forward, 140 00:06:55,600 --> 00:06:59,119 Extended Child's Pose but try to keep active arms here. 141 00:06:59,119 --> 00:07:02,030 So really inch your fingers toward the front end of the mat. 142 00:07:02,030 --> 00:07:04,518 Let the weight of your heart melt down. 143 00:07:04,518 --> 00:07:08,000 Forehead comes to the earth and you might rock the forehead 144 00:07:08,000 --> 00:07:11,980 softly getting a little massage on the brow bone. 145 00:07:11,980 --> 00:07:14,095 Soften through the jaw. 146 00:07:14,095 --> 00:07:17,160 Maybe pull that creases back just a bit in space. 147 00:07:18,765 --> 00:07:19,929 Mmmm, nice. 148 00:07:19,929 --> 00:07:21,600 Then keep the legs where they are. 149 00:07:21,600 --> 00:07:24,199 In fact, press into the tops of the feet as you lift your heart 150 00:07:24,199 --> 00:07:26,280 and your center back up. 151 00:07:26,280 --> 00:07:28,979 Then bring your left hand to the center of your mat and on your 152 00:07:28,979 --> 00:07:32,249 next inhale draw a line with your right fingertips all the 153 00:07:32,249 --> 00:07:35,360 way up your left arm, all the way across your chest and all 154 00:07:35,360 --> 00:07:37,190 the way up towards the sky. 155 00:07:37,190 --> 00:07:39,350 Good, breathe into your belly here. 156 00:07:39,350 --> 00:07:40,350 Inhale. 157 00:07:40,350 --> 00:07:43,150 Exhale, thread the needle, right fingertips come in and 158 00:07:43,150 --> 00:07:45,559 underneath the bridge of the left arm. 159 00:07:45,559 --> 00:07:49,199 You can send the left arm, left fingertips all the way forward. 160 00:07:49,199 --> 00:07:50,930 You can bend your left elbow. 161 00:07:50,930 --> 00:07:55,060 Maybe you take a bind taking the left fingertips all the way to 162 00:07:55,060 --> 00:07:58,810 the front hip crease of your right hip. 163 00:07:58,810 --> 00:08:01,120 Maybe left hand on the small back. 164 00:08:01,120 --> 00:08:03,839 So make a choice here. 165 00:08:03,839 --> 00:08:06,730 And then return to the sound of your breath. 166 00:08:13,654 --> 00:08:16,969 Awesome, close your eyes for one more cycle of breath or just 167 00:08:16,969 --> 00:08:20,139 soften your gaze a bit. Just going inward. 168 00:08:23,638 --> 00:08:26,229 Nice and then we'll slowly unravel using your hands to 169 00:08:26,229 --> 00:08:28,060 help you come back up to center. 170 00:08:28,060 --> 00:08:31,199 Right hand comes to the earth, left fingertips are gonna trace 171 00:08:31,199 --> 00:08:33,479 a line all the way across the right arm, 172 00:08:33,479 --> 00:08:36,680 all the way across the chest and all the way up to the sky. 173 00:08:36,680 --> 00:08:39,110 Breathe in here. 174 00:08:39,110 --> 00:08:40,510 And then exhale, thread the needle, 175 00:08:40,510 --> 00:08:41,820 left fingertips in and 176 00:08:41,820 --> 00:08:43,760 underneath the bridge of right arm. 177 00:08:43,760 --> 00:08:47,540 Again, you have a couple options here to explore what to do 178 00:08:47,540 --> 00:08:48,820 with the right arm. 179 00:08:48,820 --> 00:08:51,250 Find what feels good. 180 00:08:51,250 --> 00:08:54,819 Breathing deep, sending that breath to your belly. 181 00:08:54,819 --> 00:08:58,570 Nice, full diaphragmatic breaths here. 182 00:08:58,570 --> 00:09:01,020 So good for the body. 183 00:09:01,020 --> 00:09:03,050 So nourishing in a twist. 184 00:09:03,050 --> 00:09:05,769 Massaging your internal organs. 185 00:09:05,769 --> 00:09:08,238 Moving stagnant energy. 186 00:09:12,771 --> 00:09:16,860 Good, close your eyes or just soften your gaze a little bit 187 00:09:16,860 --> 00:09:20,505 here for this last cycle breath in your twist. 188 00:09:24,842 --> 00:09:28,130 Awesome, and then slowly unraveling. 189 00:09:28,130 --> 00:09:31,880 So good, especially if you're carrying any added tension 190 00:09:31,880 --> 00:09:34,050 in the shoulders, in the neck. 191 00:09:34,050 --> 00:09:35,820 Alright, walk the hands forward. 192 00:09:35,820 --> 00:09:38,230 Walk the knees just underneath the hip points. 193 00:09:38,230 --> 00:09:40,190 Curl the toes under, inhale in. 194 00:09:40,190 --> 00:09:42,499 Let's follow Benji here. (chuckles) 195 00:09:42,499 --> 00:09:46,260 Jenji, Benji by coming into Downward Facing Dog. 196 00:09:46,260 --> 00:09:48,410 When you're ready, peel it up. 197 00:09:48,410 --> 00:09:50,499 Inhale in when you get there 198 00:09:50,499 --> 00:09:54,399 and exhale long breath out as you 199 00:09:54,399 --> 00:09:56,941 find some soft easy movement. 200 00:09:59,178 --> 00:10:00,810 Awesome, then bend the knees, inhale, 201 00:10:00,810 --> 00:10:03,920 look forward and we're gonna just criss-cross the feet 202 00:10:03,920 --> 00:10:07,787 stepping one at a time, baby steps to the top of the mat. 203 00:10:09,330 --> 00:10:12,130 When you get there, ground the feet hip width apart, 204 00:10:12,130 --> 00:10:15,240 toes pointing forward, bend your knees generously and then 205 00:10:15,240 --> 00:10:18,740 allow the weight of your head to just hang. 206 00:10:18,740 --> 00:10:21,060 Again, really digging into all four corners. 207 00:10:21,060 --> 00:10:25,459 So some of us tend to roll in or out on the foot, front or back. 208 00:10:25,459 --> 00:10:28,610 See if you can kind of spread awareness evenly through all 209 00:10:28,610 --> 00:10:30,573 four corners of the feet. 210 00:10:31,658 --> 00:10:34,390 Clasp opposite elbow now with opposite hand and 211 00:10:34,390 --> 00:10:38,470 just take a second here to gently rock back and forth. 212 00:10:41,231 --> 00:10:44,850 Connecting with the sound of your breath. 213 00:10:45,969 --> 00:10:48,970 Lovely, then release that. Bend the knees even more. 214 00:10:48,970 --> 00:10:51,230 Nice strong legs, tuck the chin to the chest and 215 00:10:51,230 --> 00:10:54,068 slowly roll it up, Mountain Pose. 216 00:10:54,068 --> 00:10:56,111 Take your time. 217 00:10:57,913 --> 00:11:02,163 Ground down actively through the feet as you rise up strong. 218 00:11:02,163 --> 00:11:07,509 Heart lifts here, fingertips have energy here 219 00:11:07,509 --> 00:11:08,740 gently at your side. 220 00:11:08,740 --> 00:11:12,180 So just take a second to breathe in deep here. 221 00:11:13,068 --> 00:11:16,940 And use your exhale to relax any stress or tension that might 222 00:11:16,940 --> 00:11:19,100 have been accumulating in your shoulder. 223 00:11:19,100 --> 00:11:22,220 So you can use your exhale throughout this practice to 224 00:11:22,220 --> 00:11:25,460 soften and relax the shoulders the whole time. 225 00:11:25,460 --> 00:11:28,440 Alright, on your next inhale, reach the fingertips all the way 226 00:11:28,440 --> 00:11:30,380 up towards the sky. 227 00:11:30,380 --> 00:11:32,949 From here, we're gonna take this imaginary ball out that were 228 00:11:32,949 --> 00:11:35,709 holding up and over head and just slowly bring it over 229 00:11:35,709 --> 00:11:36,870 towards the left. 230 00:11:36,870 --> 00:11:39,100 Dig into your right heel. 231 00:11:39,100 --> 00:11:42,130 Turn to send your gaze up towards your right elbow and 232 00:11:42,130 --> 00:11:46,070 feel that length in the right oblique, right side body. 233 00:11:46,070 --> 00:11:47,670 Keep digging into your heels. 234 00:11:47,670 --> 00:11:50,019 Good, inhale to bring it back to center. 235 00:11:50,019 --> 00:11:53,700 Exhale, think up and over as you tilt to the right. 236 00:11:53,700 --> 00:11:56,339 Same thing here, dig into your left heel. 237 00:11:56,339 --> 00:11:58,519 Feel that length in the left side body, left oblique. 238 00:11:58,519 --> 00:12:01,779 And then send your gaze over towards your left elbow. 239 00:12:02,564 --> 00:12:04,569 Good, inhale, come back to center. 240 00:12:04,569 --> 00:12:07,800 Exhale to bend the knees, wiggle the fingertips and rain it all 241 00:12:07,800 --> 00:12:10,710 the way down to a Forward Fold once again. 242 00:12:10,710 --> 00:12:12,209 From here on your next inhale, 243 00:12:12,209 --> 00:12:15,130 come to a nice flat back position. 244 00:12:15,130 --> 00:12:17,399 You're gonna lengthen the crown towards the front, 245 00:12:17,399 --> 00:12:20,110 the tail towards the back. (chuckles) 246 00:12:20,110 --> 00:12:23,260 Soft bend in the knees here, elbows hugging in. 247 00:12:23,260 --> 00:12:26,630 Good, then on your next exhale let everything go, Forward Fold. 248 00:12:26,630 --> 00:12:29,487 Let's do that again. Big inhale, halfway lift. 249 00:12:29,487 --> 00:12:31,120 Inhale lifts you up. 250 00:12:31,120 --> 00:12:34,247 And then the exhale takes you down. 251 00:12:34,247 --> 00:12:36,590 And one more time, big inhale lifts you up. 252 00:12:36,590 --> 00:12:38,460 Find that flat back position. 253 00:12:38,460 --> 00:12:39,460 This time really trying to bring 254 00:12:39,460 --> 00:12:42,092 the front body up to meet the spine. 255 00:12:42,092 --> 00:12:45,170 Beautiful and then exhale slowly release. 256 00:12:45,170 --> 00:12:47,810 Ground down through the feet, inhale to reach for the sky. 257 00:12:47,810 --> 00:12:49,629 Big breath, big stretch. 258 00:12:49,629 --> 00:12:53,070 Capture a little magic up and overhead and as you exhale 259 00:12:53,070 --> 00:12:56,419 palms float down back to the heart space. 260 00:12:56,419 --> 00:12:59,760 Great, you can keep the feet now hip width apart or walk the 261 00:12:59,760 --> 00:13:01,949 feet together arch to arch. 262 00:13:02,870 --> 00:13:05,430 Here we go, inhale, fingertips go down to come up, 263 00:13:05,430 --> 00:13:06,999 big breath in. 264 00:13:06,999 --> 00:13:11,009 Exhale, tilt to the left, side body stretch on the right. 265 00:13:11,009 --> 00:13:13,120 Inhale, rise up. 266 00:13:13,120 --> 00:13:17,259 Exhale, tilt to the right, side body stretch on the left. 267 00:13:17,259 --> 00:13:18,889 Inhale, reach up. 268 00:13:18,889 --> 00:13:21,679 Exhale, rain it down, all the way. 269 00:13:21,679 --> 00:13:23,250 Just one of these this time. 270 00:13:23,250 --> 00:13:25,139 Inhale, halfway lift. 271 00:13:25,139 --> 00:13:27,580 Gaze straight down slightly in front. 272 00:13:27,580 --> 00:13:29,600 Exhale, Forward Fold. 273 00:13:29,600 --> 00:13:32,980 Great, bend the knees, step one foot back and then the other, 274 00:13:32,980 --> 00:13:35,270 Plank Pose. Spread the fingertips, don't panic. 275 00:13:35,270 --> 00:13:37,890 Hug the low ribs in. Draw your navel in and up. 276 00:13:37,890 --> 00:13:40,130 Reach the heel back, way back. 277 00:13:40,130 --> 00:13:43,319 From here you can always lower on to the knees for Half Plank 278 00:13:43,319 --> 00:13:46,490 otherwise keep it lifted finding that hollow body as you press 279 00:13:46,490 --> 00:13:48,570 away from your yoga mat for five. 280 00:13:48,570 --> 00:13:50,837 You got it, breathe deep. Four. 281 00:13:50,837 --> 00:13:52,193 Three. Two. 282 00:13:52,193 --> 00:13:53,810 On the one shift forward on the toes, 283 00:13:53,810 --> 00:13:56,009 look forward, squeeze the elbows in and 284 00:13:56,009 --> 00:13:57,800 slowly lower down with control. 285 00:13:57,800 --> 00:13:59,640 Belly flops, welcome. 286 00:13:59,640 --> 00:14:03,589 Breathe in as you slowly lift up, Baby Cobra. 287 00:14:03,589 --> 00:14:06,020 Breathe out as you slowly release. 288 00:14:06,020 --> 00:14:07,980 Good, curl the toes under. 289 00:14:07,980 --> 00:14:09,839 Press up to all fours. 290 00:14:09,839 --> 00:14:11,410 Tabletop Position. 291 00:14:12,261 --> 00:14:15,089 Beautiful, let's reset and then curl the toes under, 292 00:14:15,089 --> 00:14:18,870 lift from the hip creases and send it up and back, 293 00:14:18,870 --> 00:14:21,179 Downward Facing Dog. 294 00:14:21,179 --> 00:14:23,370 Lovely, anchor the left heel. 295 00:14:23,370 --> 00:14:25,620 On your next inhale, lift the right leg up high. 296 00:14:25,620 --> 00:14:26,940 Nice and easy. 297 00:14:26,940 --> 00:14:28,759 Turn all of the right toes down. 298 00:14:28,759 --> 00:14:31,140 Try and level the hips here. 299 00:14:31,140 --> 00:14:33,290 Good, then inhale in again. (clears throat) 300 00:14:33,290 --> 00:14:34,730 Claw through the fingertips, excuse me. 301 00:14:34,730 --> 00:14:37,889 Exhale, bend your right knee, bring it forward. 302 00:14:37,889 --> 00:14:41,019 Think of Cat Pose here in the spine. 303 00:14:41,019 --> 00:14:43,500 So hugging that right knee up into the chest. 304 00:14:43,500 --> 00:14:45,459 Good, then step it all the way up and in. 305 00:14:45,459 --> 00:14:47,410 We're gonna pivot on the back foot and 306 00:14:47,410 --> 00:14:49,940 we're gonna open up to Warrior II here. 307 00:14:49,940 --> 00:14:52,290 So opening all the way up to Warrior II. 308 00:14:52,290 --> 00:14:54,769 Front knee is bent, right fingertips forward, 309 00:14:54,769 --> 00:14:56,724 left fingertips back. 310 00:14:57,653 --> 00:14:59,980 So there's a tendency to lean forward a little bit here. 311 00:14:59,980 --> 00:15:02,080 Remember that alignment of head over heart, 312 00:15:02,080 --> 00:15:04,554 heart over pelvis so pull it back. 313 00:15:04,554 --> 00:15:07,180 So we're wanting to create a healthy flow of energy that runs 314 00:15:07,180 --> 00:15:09,389 up and down the spine. 315 00:15:09,389 --> 00:15:11,360 Alright, here we go, inhale in. 316 00:15:11,360 --> 00:15:15,300 Exhale, right elbow comes to the top of the right thigh. 317 00:15:15,300 --> 00:15:19,139 We are making sure our left toes are turned in here. 318 00:15:19,139 --> 00:15:21,889 And then nice and easy you're gonna send the left fingertips 319 00:15:21,889 --> 00:15:24,811 forward, up and then around 320 00:15:24,811 --> 00:15:26,858 and back and then keep it going. 321 00:15:26,858 --> 00:15:29,074 Forward, 322 00:15:29,074 --> 00:15:32,740 up and around and back. 323 00:15:32,740 --> 00:15:36,829 And forward, up, around and back. 324 00:15:36,829 --> 00:15:38,110 Now we're gonna reverse the circle. 325 00:15:38,110 --> 00:15:40,690 Here we go all the way to the back first. 326 00:15:40,690 --> 00:15:43,899 And then up and then swim it forward. 327 00:15:43,899 --> 00:15:44,899 Awesome. 328 00:15:44,899 --> 00:15:48,290 All the way back, up and swim it forward. 329 00:15:48,290 --> 00:15:50,772 Big, strum, and one more time. Rock 'n roll. 330 00:15:50,772 --> 00:15:52,680 Inhale, reach up. 331 00:15:52,680 --> 00:15:54,750 Back and this time let your left fingertips take you 332 00:15:54,750 --> 00:15:56,660 all the way back down. 333 00:15:56,660 --> 00:15:59,310 Back knee can lower or stay lifted as you reach the right 334 00:15:59,310 --> 00:16:02,154 fingertips all the way up, big breath in. 335 00:16:02,154 --> 00:16:05,170 Awesome, on your exhale bring it all the way back. 336 00:16:05,170 --> 00:16:07,129 Plant the palms. Listen carefully. 337 00:16:07,129 --> 00:16:09,660 Here you can step it to Plank, you can lower the knees to 338 00:16:09,660 --> 00:16:13,049 Half Plank or you can keep the right foot lifted for 339 00:16:13,049 --> 00:16:16,550 a one-legged vinyasa, eka pada vinyasa. 340 00:16:16,550 --> 00:16:19,860 So we're moving into Cobra again, inhale. 341 00:16:19,860 --> 00:16:23,020 Or if you want to do a Chaturanga to Up Dog you can. 342 00:16:23,020 --> 00:16:26,472 We're gonna meet in Downward Facing Dog. 343 00:16:26,472 --> 00:16:30,850 You can come to that Tabletop Position first and then peel up 344 00:16:30,850 --> 00:16:33,560 however you want to get there. 345 00:16:33,560 --> 00:16:36,792 When you arrive, take a deep breath in. 346 00:16:37,683 --> 00:16:40,270 And a nice cleansing breath, breathe out. 347 00:16:40,270 --> 00:16:42,310 Good, claw through the fingertips. 348 00:16:42,310 --> 00:16:44,799 On your next inhale lift the left leg up high. 349 00:16:44,799 --> 00:16:48,220 Turn the left toes down, you'll feel the glute engage, 350 00:16:48,220 --> 00:16:49,820 keep the left hip nice and level. 351 00:16:49,820 --> 00:16:53,390 Press into both palms evenly. Inhale in again. 352 00:16:53,390 --> 00:16:56,956 And exhale, slow and steady, shift forward. 353 00:16:56,956 --> 00:16:58,649 Hug the left knee up towards the chest. 354 00:16:58,649 --> 00:17:00,879 Try to touch your left heel to your left glute. 355 00:17:00,879 --> 00:17:03,629 Think Cat Pose in the spine, press away from your yoga mat, 356 00:17:03,629 --> 00:17:04,730 you're doing great. 357 00:17:04,730 --> 00:17:07,780 Nice and then step it all the way up into your lunge. 358 00:17:07,780 --> 00:17:11,390 Good, pivot on the back foot, nice and easy, Warrior II. 359 00:17:11,390 --> 00:17:13,777 Take your time. We rise up. 360 00:17:14,625 --> 00:17:17,710 Left fingertips forward, right fingertips back. 361 00:17:17,710 --> 00:17:19,400 Again, just check in with your spine. 362 00:17:19,400 --> 00:17:20,883 Are we leaning forward? Leaning back? 363 00:17:20,883 --> 00:17:23,120 Can I hug my low ribs in? 364 00:17:23,120 --> 00:17:26,840 Back toes are turned in, front knee over front ankle. 365 00:17:26,840 --> 00:17:28,370 Warrior II. 366 00:17:29,442 --> 00:17:31,716 Find your breath again. 367 00:17:31,716 --> 00:17:33,980 Catch a wave. 368 00:17:33,980 --> 00:17:36,100 Nice, then from here we're gonna bend the left elbow. 369 00:17:36,100 --> 00:17:38,430 Bring it to the top of the left thigh. 370 00:17:39,553 --> 00:17:42,060 Here we go, nice and easy, moving in a circle. 371 00:17:42,060 --> 00:17:45,770 Fingertips are gonna go down, inhale, forward and 372 00:17:45,770 --> 00:17:48,770 all the way up and back. Big circle. 373 00:17:48,770 --> 00:17:50,750 And all the way down. 374 00:17:50,750 --> 00:17:53,162 Strong legs. Forward. 375 00:17:53,162 --> 00:17:55,520 Breathing deep, up and back. 376 00:17:55,520 --> 00:17:57,940 And one more time nice and slow. 377 00:17:57,940 --> 00:18:01,130 Down and forward. 378 00:18:01,130 --> 00:18:03,792 And up and back and then here we go, 379 00:18:03,792 --> 00:18:05,690 we're gonna reverse the circle. 380 00:18:05,690 --> 00:18:08,010 Strong legs. All the way back. 381 00:18:08,010 --> 00:18:11,530 Inhale as you reach up, and swim it forward. 382 00:18:12,097 --> 00:18:14,240 And all the way back. 383 00:18:14,240 --> 00:18:15,740 And reach up. 384 00:18:15,740 --> 00:18:18,060 And swim it forward. 385 00:18:18,060 --> 00:18:19,621 And last one, here we go. 386 00:18:19,621 --> 00:18:21,200 Back and up. 387 00:18:21,200 --> 00:18:22,520 Energy in the fingertips. 388 00:18:22,520 --> 00:18:24,760 Swim it forward and let that bring you all the way 389 00:18:24,760 --> 00:18:26,600 back down to your mat. 390 00:18:26,600 --> 00:18:30,040 Pivot on the back foot, inhale left fingertips towards the sky. 391 00:18:30,040 --> 00:18:31,830 Big twist. 392 00:18:31,830 --> 00:18:33,010 Excellent. 393 00:18:33,010 --> 00:18:34,814 Slowly bringing the left hand back down 394 00:18:34,814 --> 00:18:36,600 to frame your left foot. 395 00:18:36,600 --> 00:18:37,960 When you're ready, step it back. 396 00:18:37,960 --> 00:18:41,220 Maybe you keep the back foot lifted for a one-legged vinyasa. 397 00:18:41,220 --> 00:18:43,730 Move in a way that feels good for you. 398 00:18:43,730 --> 00:18:46,150 Move with your breath. 399 00:18:46,150 --> 00:18:49,887 Marrying the action and the breath. 400 00:18:49,887 --> 00:18:52,656 We'll meet in Downward Facing Dog. 401 00:18:57,570 --> 00:19:00,030 From Down Dog take a deep breath in. 402 00:19:02,228 --> 00:19:04,540 And exhale out through the mouth. 403 00:19:04,540 --> 00:19:06,570 Nice cleansing breath. 404 00:19:08,014 --> 00:19:10,886 Awesome, bend the knees, inhale to look forward. 405 00:19:10,886 --> 00:19:13,090 Exhale to make your way to the top of the mat. 406 00:19:13,090 --> 00:19:16,215 Feet together or hip width apart. 407 00:19:16,861 --> 00:19:19,070 Inhale lifts you up halfway. 408 00:19:19,070 --> 00:19:20,340 Follow your breath. 409 00:19:20,340 --> 00:19:23,460 Exhale to soften and fold back in. 410 00:19:23,460 --> 00:19:26,160 Root to rise here, inhale, reach for the sky. 411 00:19:26,160 --> 00:19:28,890 Big breath, big stretch all the way up. 412 00:19:28,890 --> 00:19:33,530 And exhale, palms come together and float slowly back down to 413 00:19:33,530 --> 00:19:35,180 your heart space. 414 00:19:35,180 --> 00:19:38,420 Close your eyes here, capture a little bit of that magic. 415 00:19:38,420 --> 00:19:40,537 Take a deep breath in. 416 00:19:40,537 --> 00:19:43,700 And relax your shoulders down as you breathe out. 417 00:19:45,302 --> 00:19:47,000 And just take a moment here to 418 00:19:47,000 --> 00:19:50,885 observe your breath, your energy. 419 00:19:50,885 --> 00:19:52,630 Notice how you feel. 420 00:20:00,690 --> 00:20:03,180 Gently bat your eyelashes open. 421 00:20:03,180 --> 00:20:04,751 We're gonna shift the weight to the left foot, 422 00:20:04,751 --> 00:20:06,760 just the left foot. 423 00:20:06,760 --> 00:20:10,120 Nice and easy you're gonna keep your left thumb on your heart 424 00:20:10,120 --> 00:20:12,422 space and you're gonna actually lift your sternum up to your 425 00:20:12,422 --> 00:20:13,935 left thumb here. 426 00:20:14,736 --> 00:20:16,630 Then I'm gonna take my right hand, 427 00:20:16,630 --> 00:20:19,070 I'm gonna lift my right knee up and I'm gonna try to 428 00:20:19,070 --> 00:20:22,870 kick my right foot back to maybe capture my right ankle. 429 00:20:22,870 --> 00:20:25,590 When I do I'm gonna squeeze everything in, 430 00:20:25,590 --> 00:20:28,980 press up out of that standing foot to try to find my balance. 431 00:20:28,980 --> 00:20:33,130 And it helps to find a small focal point out in front. 432 00:20:33,130 --> 00:20:35,060 I'm getting a big quad stretch here. 433 00:20:35,060 --> 00:20:37,850 I'm working to get my center underneath me. 434 00:20:37,850 --> 00:20:40,070 Similarly to that Warrior II, 435 00:20:40,070 --> 00:20:42,280 head over heart, heart over pelvis. 436 00:20:42,280 --> 00:20:43,970 Not leaning forward, just yet. 437 00:20:43,970 --> 00:20:46,147 Just keeping it nice and stacked. 438 00:20:47,449 --> 00:20:49,610 Energy in the right foot. 439 00:20:49,610 --> 00:20:51,910 Breathing deep here. 440 00:20:52,898 --> 00:20:54,860 Great, then I can stay here 441 00:20:54,860 --> 00:20:57,510 or sternum still lifting to thumb, 442 00:20:57,510 --> 00:21:00,090 I might take my hand bring it to the inner arch of 443 00:21:00,090 --> 00:21:02,650 my right foot or maybe to the right ankle and 444 00:21:02,650 --> 00:21:05,955 I'm gonna begin to slowly lean forward. 445 00:21:06,657 --> 00:21:09,180 Hinging at the hips, looking forward as if I was looking 446 00:21:09,180 --> 00:21:11,790 into a pond to come into a Dancer Pose or 447 00:21:11,790 --> 00:21:13,100 a Standing Bow Pose. 448 00:21:13,100 --> 00:21:14,570 So just take your time. 449 00:21:14,570 --> 00:21:17,580 I'll start to kick it out, kick it out, kick it out. 450 00:21:17,580 --> 00:21:21,120 From here, maybe if I feel good, I'll start to take my left arm 451 00:21:21,120 --> 00:21:24,110 forward, palm face up or palm face down, 452 00:21:24,110 --> 00:21:26,580 whatever feels good for today. 453 00:21:26,580 --> 00:21:30,370 Some variations here would be to work at the wall or to work 454 00:21:30,370 --> 00:21:32,410 with a buddy (chuckles). 455 00:21:33,779 --> 00:21:36,670 Or to just keep the toes on the ground, 456 00:21:36,670 --> 00:21:39,670 hinge at the hip and work in a more aerobesque. 457 00:21:39,670 --> 00:21:41,440 Still working on the core. 458 00:21:41,440 --> 00:21:44,611 And then you can play with lifting the leg from here. 459 00:21:47,106 --> 00:21:49,945 Wherever you are take one more deep breath in. 460 00:21:50,778 --> 00:21:54,760 And then use your exhale to just slowly come back to 461 00:21:54,760 --> 00:21:56,920 a nice easy Mountain Pose. 462 00:21:56,920 --> 00:21:59,510 Shake it off, high five your neighbor if you like, 463 00:21:59,510 --> 00:22:01,414 it's all good. 464 00:22:01,414 --> 00:22:02,860 And we're gonna go to the other side. 465 00:22:02,860 --> 00:22:05,480 So shifting your weight to your right foot now. 466 00:22:05,480 --> 00:22:07,173 Bring both palms together. 467 00:22:07,173 --> 00:22:09,353 Anjuli Mudra at the heart. 468 00:22:10,698 --> 00:22:13,580 Then keep your right thumb right here so sternum's really 469 00:22:13,580 --> 00:22:14,920 pressing up into the the thumb. 470 00:22:14,920 --> 00:22:17,030 It's gonna help us keep this lift that we'll need 471 00:22:17,030 --> 00:22:18,493 moving into the posture. 472 00:22:18,493 --> 00:22:22,160 I'm gonna lift my left knee, maybe capture left ankle. 473 00:22:22,160 --> 00:22:23,550 Squeeze that left knee in. 474 00:22:23,550 --> 00:22:25,160 So feel that zipper effect. 475 00:22:25,160 --> 00:22:27,570 Zipping everything up and in. 476 00:22:27,570 --> 00:22:29,308 Find your focal point. 477 00:22:30,475 --> 00:22:31,780 And breathe. 478 00:22:33,400 --> 00:22:34,530 Just getting that quad stretch. 479 00:22:34,530 --> 00:22:38,126 Again, you can work with a little chair 480 00:22:38,126 --> 00:22:40,980 or couch edge or 481 00:22:40,980 --> 00:22:43,243 wall or post here. 482 00:22:44,715 --> 00:22:46,990 And don't be shy to walk away from the video, 483 00:22:46,990 --> 00:22:50,096 go find something to hold on to. 484 00:22:51,431 --> 00:22:53,978 Right? Own it. Own your process. 485 00:22:54,979 --> 00:22:57,420 Maybe we work to flip the hand around to the 486 00:22:57,420 --> 00:22:59,680 arch of the ankle here. 487 00:22:59,680 --> 00:23:03,610 And grow the shape by leaning forward, 488 00:23:03,610 --> 00:23:06,540 hinging at the hips, keeping this lift in the sternum and 489 00:23:06,540 --> 00:23:08,740 kicking the foot out. 490 00:23:08,740 --> 00:23:10,940 Soft micro-bend in the standing leg. 491 00:23:10,940 --> 00:23:14,097 I'm pressing up out of the earth here. 492 00:23:14,097 --> 00:23:18,030 Maybe the right fingertips come forward on this one, maybe not. 493 00:23:18,030 --> 00:23:20,400 Palm face up or palm face down. 494 00:23:20,400 --> 00:23:22,772 I'm kicking my left foot out. 495 00:23:22,772 --> 00:23:25,770 I'm drawing my navel up and in. 496 00:23:25,770 --> 00:23:28,690 Just playing. 497 00:23:29,528 --> 00:23:32,355 And wherever you are, take a deep breath in. 498 00:23:33,440 --> 00:23:37,200 And then exhale slow and steady, bring it back to Mountain. 499 00:23:37,200 --> 00:23:40,770 That's where we will all meet and we will shake it off. 500 00:23:43,068 --> 00:23:47,510 Alright, ain't no party like a yoga party and ain't no yoga 501 00:23:47,510 --> 00:23:51,390 party without a little Knocking On Heaven's Door. 502 00:23:51,390 --> 00:23:53,063 And if you don't know what I'm talking about 503 00:23:53,063 --> 00:23:54,540 I will guide you now. 504 00:23:54,540 --> 00:23:56,888 So we're gonna walk the feet out a little bit. 505 00:23:56,888 --> 00:23:57,930 Make sure you have a little space 506 00:23:57,930 --> 00:23:59,140 if you're practicing with someone. 507 00:23:59,140 --> 00:24:01,530 If you're practicing alone, you're about to have the party 508 00:24:01,530 --> 00:24:05,820 of a lifetime because no one's watching. 509 00:24:05,820 --> 00:24:06,920 Okay? 510 00:24:06,920 --> 00:24:10,710 So first we're just gonna find some softness in the knees. 511 00:24:10,710 --> 00:24:12,650 So it's very important that you don't lock the knees out here. 512 00:24:12,650 --> 00:24:14,250 So just find a little sway. 513 00:24:14,250 --> 00:24:17,670 And if you feel silly, trust me, you're supposed to. 514 00:24:17,670 --> 00:24:18,820 It's all good. 515 00:24:18,820 --> 00:24:22,480 And then you're just gonna see what happens from that. 516 00:24:22,480 --> 00:24:25,590 So if I can do this and put myself on YouTube 517 00:24:25,590 --> 00:24:27,090 you can do it wherever you are. 518 00:24:27,090 --> 00:24:28,410 Bring your hands to the waistline here, 519 00:24:28,410 --> 00:24:29,940 now we're just gonna get the hips involved. 520 00:24:29,940 --> 00:24:31,960 So we're just finding a little sway. 521 00:24:31,960 --> 00:24:35,340 Remembering to be soft and easy in the feet 522 00:24:35,340 --> 00:24:37,940 and in the knee joint. 523 00:24:37,940 --> 00:24:41,110 Cool and then from here we're gonna slowly start to release 524 00:24:41,110 --> 00:24:44,410 the arms and we're gonna move back and forth. 525 00:24:45,340 --> 00:24:48,840 Feet are soft and moveable. 526 00:24:48,840 --> 00:24:51,227 Knees are soft and bent. 527 00:24:51,227 --> 00:24:52,950 So we're not locking there. 528 00:24:52,950 --> 00:24:54,300 And we're gonna go back and forth and 529 00:24:54,300 --> 00:24:56,230 we're gonna start to pick up the speed. 530 00:24:56,230 --> 00:24:58,000 And we might even get some booty slaps in. 531 00:24:58,000 --> 00:24:59,940 Yes, it's that kinda party. 532 00:24:59,940 --> 00:25:02,850 And if you can, we're gonna start to synch up with the 533 00:25:02,850 --> 00:25:04,790 breath but you're gonna decide how. 534 00:25:04,790 --> 00:25:08,062 So maybe it's an inhale to one side, exhale to the other. 535 00:25:08,900 --> 00:25:12,300 Maybe starts to pick up a little more. 536 00:25:13,348 --> 00:25:15,180 And do not decide where this ends. 537 00:25:15,180 --> 00:25:16,859 Keep it going. 538 00:25:16,859 --> 00:25:18,280 Follow my lead. 539 00:25:18,280 --> 00:25:20,710 It's okay if you laugh a little here and giggle. 540 00:25:20,710 --> 00:25:25,690 If you really want to make the most of the booty slap, get it. 541 00:25:25,690 --> 00:25:28,097 Get it, my friend. Life's too short. 542 00:25:29,572 --> 00:25:31,940 Okay, moving energy in the body. 543 00:25:31,940 --> 00:25:34,280 Right when you want to quit and give up, stick with it. 544 00:25:34,280 --> 00:25:36,080 Stick with me. 545 00:25:36,080 --> 00:25:38,499 Breathing deep, keep your chin lifted. 546 00:25:39,565 --> 00:25:40,750 Gaze soft here. 547 00:25:40,750 --> 00:25:43,150 Nice and easy, breathing deep. 548 00:25:43,150 --> 00:25:46,230 Moving the energy of the body so you feel awesome afterwards. 549 00:25:46,230 --> 00:25:47,620 We're here for ten. 550 00:25:47,620 --> 00:25:48,996 Keep it going. 551 00:25:48,996 --> 00:25:52,993 Nine, eight, seven. 552 00:25:53,894 --> 00:25:58,220 Six, five, let everything go. 553 00:25:58,220 --> 00:26:01,130 Four, three, two. 554 00:26:01,130 --> 00:26:04,118 And on the one it starts to slow down 555 00:26:04,118 --> 00:26:06,300 and slow down and slow down 556 00:26:06,300 --> 00:26:07,960 and slow down and come back to center. 557 00:26:07,960 --> 00:26:08,960 And don't move your feet. 558 00:26:08,960 --> 00:26:10,440 Just stand here for one moment. 559 00:26:10,440 --> 00:26:13,404 Maybe you close your eyes and notice how you feel. 560 00:26:16,124 --> 00:26:16,920 Yes. 561 00:26:18,756 --> 00:26:21,938 And on your next breath in draw your palms together. 562 00:26:23,021 --> 00:26:26,185 Use your exhale to relax the shoulders down. 563 00:26:27,099 --> 00:26:30,550 Then you can slowly heel-toe, heel-toe, 564 00:26:30,550 --> 00:26:33,860 do-si-do come on baby, let's go, boot scoot! 565 00:26:33,860 --> 00:26:36,772 That's how we party here in Texas still, yes. (laughs) 566 00:26:36,772 --> 00:26:39,640 So heel-toe, heel-toe, feet together or if you want to hop 567 00:26:39,640 --> 00:26:41,140 the feet together, you can. 568 00:26:41,140 --> 00:26:43,620 Or if you just stopped the video because I started singing that 569 00:26:43,620 --> 00:26:45,705 song, I understand. 570 00:26:45,705 --> 00:26:47,900 Although if you stopped the video you wouldn't be able to 571 00:26:47,900 --> 00:26:52,039 hear me say that so here we are all together now 572 00:26:52,039 --> 00:26:53,910 standing in our final Mountain Pose. 573 00:26:53,910 --> 00:26:56,700 See if you can feel this upward current of energy 574 00:26:56,700 --> 00:26:58,610 through the front body. It's this lift. 575 00:26:58,610 --> 00:27:03,051 It's this uplifting, 576 00:27:03,051 --> 00:27:06,267 this elevating of oneself. 577 00:27:06,920 --> 00:27:09,510 And then see if you can balance out with a little awareness of 578 00:27:09,510 --> 00:27:11,090 grounding energy wherever you can find it. 579 00:27:11,090 --> 00:27:14,082 Maybe in the back body, shoulder blades melting down. 580 00:27:15,885 --> 00:27:19,136 And again, 581 00:27:19,136 --> 00:27:23,460 it's just this awareness of lift and ground. 582 00:27:23,460 --> 00:27:27,364 And expansion and fall. 583 00:27:29,331 --> 00:27:33,750 And may our awareness of both energies keep us centered 584 00:27:35,079 --> 00:27:37,670 for the rest of the day or for the evening. 585 00:27:37,670 --> 00:27:39,910 If you're practicing this on a special day, 586 00:27:39,910 --> 00:27:42,840 everyday's special, but you know what I mean, 587 00:27:42,840 --> 00:27:45,810 then I want to give you a little shoutout. 588 00:27:47,142 --> 00:27:50,730 Wherever this yoga party finds you, 589 00:27:52,389 --> 00:27:55,898 I hope that it leaves you feeling 590 00:27:55,898 --> 00:27:58,470 loved and connected 591 00:27:58,470 --> 00:28:02,710 or a little more loved and a little more connected 592 00:28:02,710 --> 00:28:04,860 'cause you deserve it. 593 00:28:04,860 --> 00:28:06,380 Let's take one more deep breath in. 594 00:28:06,380 --> 00:28:08,770 Lift the thumbs up to the third eye. 595 00:28:10,038 --> 00:28:12,860 And we'll finish by exhaling all together. 596 00:28:12,860 --> 00:28:17,306 Bowing the head to the heart and whispering Namaste. 597 00:28:18,867 --> 00:28:22,987 (light music)