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- Hello people of the world.
Welcome to Yoga With Adriene.

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I'm Adriene and today
we have an awesome practice

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to help you spice it up.

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

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(upbeat music)

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Alright party people,
let's begin today's practice

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standing at the
top of the mat.

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Go ahead and bring
the feet together,

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really together, zip up
tight through the legs.

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Find that strong base.
(clicks tongue)

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And then we're gonna
just begin with some

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nice, easy shoulder circles.

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One way, woo,
and then the other.

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You can move your head.

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Check in with the neck.

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(laughs)

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Just finding a
little bit of movement,

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fluidity in the shoulders,
in the neck.

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But keeping this kind of
strong base in the legs.

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Awesome.

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Then when you're
ready, bring the hands

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all the way to your heart.
Palms pressing together.

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We're gonna go for
an active press here

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so elbows are gonna
go left to right.

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And we're gonna
press the palms together,

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we're gonna draw the
navel in just a bit.

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Draw the navel in and up
just for a little support

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in the spine.

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Awesome, then inhale, you're
gonna send your gaze out or

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maybe find a place on the
ground to focus your gaze upon.

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We're gonna inhale, 
lift up off the heels

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even if it's just for a moment.

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Squeeze the legs together and
then exhale, drop the heels.

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Good, inhale to lift.

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And exhale to lower.

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Inhale to lift, keep this
active press in the palms.

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Exhale to lower.

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Two more times, inhale to lift.

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Oooh.
Exhale to lower.

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And inhale to lift.

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Good, exhale to lower.

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Drop the fingertips down.

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Inhale, reach 'em up high.

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Exhale, wiggle the fingertips
as you float it all the way down

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to our first Forward Fold.

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So bend your knees here, belly's
gonna drape over the tops of

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the thighs so bend your knees
as generously as you like here.

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Find what feels good.

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Shake the head a
little yes, a little no.

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Take a nice deep
breath in through the nose.

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And a nice, almost sassy,
fiery, fierce breath out

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through the mouth.
Whatever that means to you.

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Just let something go.

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One more time, 
just like that, inhale in.

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And exhale, sigh it out.

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Awesome.

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On your next inhale,
slide the hands to the shins or

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the thighs and find this
nice flat back position here.

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One nice, beautiful postural
line from the crown to the tail.

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Of course there's natural
curvature here but it feels as

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though there's one straight
line from crown to tail.

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Now suck the elbows
into your side body here,

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slight bend in the knees
as you pull the hip creases

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up and back even more.

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Tuck the chin to
lengthen the back of the neck.

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Imagine you're placing a little
teacup on the back of the neck.

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Good, now lift the toes here.

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Adding on, lift the toes.

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We're here for one more
cycle of breath, breathe in.

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Breathe out.

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Release the toes,
come back to the Forward Fold,

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let everything go. Nice.

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Awesome, root to rise here.

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Inhale, teach for the sky.
Big breath, big stretch.

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Listen carefully, exhale,
bend the elbows, lift your chest.

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Open your heart
up towards the sky.

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Inhale, stack it up,
reach for the sky.

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Exhale, look up,
bend the elbows.

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Squeeze the
shoulder blades together.

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Good, one more time.
Inhale, reach it up.

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Exhale, squeeze.

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This time release the
fingertips all the way down

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to interlace behind the tail.

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You can square off at the wrists
here or you can work to bring

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the palms together.

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Ground through all four
corners of the feet here,

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opening up through the chest.

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Awesome, now send
your gaze forward.

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So drop your chin.

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Imagine these two
hip points kind of shining up

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towards your face.

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So you're really getting
your center underneath you here.

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Good, then soft
bend in the knees.

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You're gonna step or slide,

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whatever feels
best in your body,

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your practice today,
you're gonna step or

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slide the left toes
back all the way back

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to a nice high lunge.

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Good, inhale open your chest.

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Exhale, pivot on the back foot.

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Nice and easy, you're gonna
slowly towards your left as if

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you're coming into 
Extended Side Angle

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but we're gonna keep the bind.

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Yeah, baby.

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Excellent.

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Inhale in here, exhale,
come right back the way

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you just came in.
You're gonna draw your navel in.

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We're gonna dial
our heart forward.

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We're gonna pivot
on the back foot,

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lift the back heel
and here we'll break free,

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release the fingertips.

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Ah, feel that flush of
energy, that blood flow.

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As you reach the
fingertips up high, inhale in.

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Exhale, hands come
back down to the heart.

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You're gonna bend that back
knee and step it right back

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up to Mountain Pose.

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Awesome work.
Inhale in deeply.

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And exhale completely.

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Good, fingertips go
down to come up.

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Big inhale to reach for the sky.

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Exhale, spread the
fingertips, bend your elbows.

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We're gonna squeeze the
shoulder blades together,

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lift your heart.
Maybe slight back bend here.

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Good, inhale, reach for the sky.

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Exhale, bend the elbows, 
lift your chest.

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Should blades kiss together.

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Good, inhale, reach up.

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And exhale, one more time,
moving those scaps.

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Here we go. Lifting the 
chest. Lift, lift, lift.

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This time fingertips interlace,
opposite thumb on top.

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So the one that feels a
little funky and a little spicy.

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Here we go.
Inhale, lift the chest.

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You got this.

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Exhale, drop the shoulders down.

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Good, now send your
gaze out in front.

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Nice, easy, even breath.

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So nice, long, 
smooth, deep breaths.

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Good, then we're
gonna slowly slide or

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step the right foot back,
all the way back.

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Beautiful.

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Inhale in, lift your chest,
lift your heart.

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Exhale, pivot on the back foot
and you're gonna continue to

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keep that front knee bent.

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You're gonna continue to dial
your heart towards the right as

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if you're coming in
to Extended Side Angle

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but keep the bind here.

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Mhmmm, mhmmm.

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Opening up to the right side.

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Spiral your heart
up towards the sky.

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Take a deep breath in.

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Then exhale, draw your
navel in for stability.

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From your core,
pivot all the way back.

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Heart dials forward.

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Center gets underneath us.

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We keep the back heel lifted
here as we release the

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fingertips and reach
them all the way up.

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Nice work.
Here we go.

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Breathing deep here.

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Inhale in,
lift your heart, look up.

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And exhale, hands come together
back down towards the heart.

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We bend that back knee and 
we step it all the way back up,

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Mountain Pose.

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Take a deep breath in here.

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And a long breath out.

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Beautiful. Fingertips go 
down to come up.

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Inhale, reach for the sky.

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Exhale, rain it down,
Forward Fold.

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Inhale, halfway lift,
your version.

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Exhale to soften and fold.

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Step one foot back then
the other for Plank Pose.

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Spread the fingertips wide.

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For this first one, take a
couple full deep breaths in just

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paying attention to your
foundation first, right?

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The hands,
the stacking of the bones.

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Where do I need
to be activating?

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Where should I be reaching,
hugging, playing here?

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Mhmmm.

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Take a deep breath in.

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Look forward, exhale, lower
all the way down to the belly.

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Inhale to rise up Cobra.

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Exhale to soften and fold.

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Curl the toes under, inhale in.

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Exhale to press
strong up to Plank.

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And then inhale to
shift forward and exhale,

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send the hips up high and back,
Downward Facing Dog.

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Beautiful, inhale in here.

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Exhale out.

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Good. Inhale, we're gonna
lift up on to the toes.

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Lift the heels.

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Draw the navel up and in
and you're gonna go up over an

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imaginary hurdle here
back into that Plank.

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Great, from here we're gonna
slowly turn on to the left,

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the outer edge of the left foot.

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Reach the right fingertips
all the way up towards the sky.

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Little Side Plank variation.

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Playing with it and
then coming all the way back

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through your Plank.

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Good.
Establish those connections.

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Here we go to the other side.

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Tilting to the right.

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Left fingertips reaching all
the way up towards the sky.

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Nice, long, beautiful neck.

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And then back to center.
Beautiful.

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Find your connection.
Inhale to look forward.

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Exhale to lower to the belly.

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Good, inhale, Cobra.

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Exhale to release.

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Inhale in here.

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Exhale to press
up strong to Plank.

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Inhale to shift forward,
look forward.

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Exhale to send the hips up high
and back, Downward Facing Dog.

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Here we go, over that hurdle.

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Creating a little heat.

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Navel draws up and over.
Or lot of heat.

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Over the hurtle
we go into Plank.

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Here we go, rocking to the left.

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This time maybe
you stack the feet,

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reaching the right fingertips
all the way up towards the sky.

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Good, then coming
through to center.

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Take a deep breath in.

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Exhale, find that
connection to your core.

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Maybe stacking the feet
as we come in Side Plank

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on the other side.
Lifting left fingertips up high.

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Good, come back to center.

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Feel that heat.
Inhale, look forward.

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Exhale, lower to the belly.

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Inhale, we rise, Cobra.

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With the breath,
exhale with control we fall.

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Forehead kisses the earth.

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Inhale in here,
feel your belly on the ground.

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And then exhale, press up
to Plank, strong and steady.

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Good, inhale to look forward.

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Exhale to Downward Facing Dog.

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Take a deep breath in here.

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And a long breath out.

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Then slowly lower your knees.

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Take a moment to rest.
Child's Pose.

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If you want you can
take your resting posture

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in Downward Facing Dog.

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Three breaths,

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Child's Pose
or Downward Facing Dog.

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If you're in Child's Pose,
slowly make your way back up.

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And everyone in Downward Facing
Dog bend your knees generously,

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carve a line with your
nose to look all the way up.

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Inhale in and exhale,
step, hop, float,

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dance your way to the top.

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Feet together, really
together, legs zipped up.

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We come into our Forward Fold.

249
00:10:19,730 --> 00:10:21,550
On your next inhale,
lift it up halfway.

250
00:10:21,550 --> 00:10:24,130
Nice flat back position.

251
00:10:24,130 --> 00:10:26,390
And exhale to
soften and release.

252
00:10:26,390 --> 00:10:28,070
Bow your head.

253
00:10:28,070 --> 00:10:29,840
Good, bend your knees.

254
00:10:29,840 --> 00:10:31,470
Bring your thumbs
to your hip creases.

255
00:10:31,470 --> 00:10:33,110
Pull the hip creases back.

256
00:10:33,110 --> 00:10:35,280
Let that be what
lifts your heart up.

257
00:10:35,280 --> 00:10:37,930
Send your gaze out in front.

258
00:10:37,930 --> 00:10:40,420
Dig deep into your heels,
fingertips go down to come up.

259
00:10:40,420 --> 00:10:43,181
Utkatasana, Chair Pose.

260
00:10:45,120 --> 00:10:46,920
So as we welcome 
a little more fire,

261
00:10:46,920 --> 00:10:51,103
can we keep our breath nice
and smooth and even and long?

262
00:10:51,940 --> 00:10:56,160
Keep the skin of the face
soft as you build some heat.

263
00:10:56,160 --> 00:10:58,730
Maybe sink a little lower here.

264
00:10:58,730 --> 00:11:01,560
Inhale in deeply.

265
00:11:01,560 --> 00:11:04,820
And exhale,
maybe a little lower.

266
00:11:04,820 --> 00:11:07,060
Inhale in deeply.

267
00:11:07,060 --> 00:11:09,900
And last one, you got it.
Maybe a little lower here.

268
00:11:09,900 --> 00:11:11,760
Sink back.

269
00:11:11,760 --> 00:11:14,690
Excellent, now ground through
the feet reach all the way up,

270
00:11:14,690 --> 00:11:16,150
deep breath in.

271
00:11:16,150 --> 00:11:18,350
Palms kiss
together as you exhale,

272
00:11:18,350 --> 00:11:21,200
hands float down to the heart.

273
00:11:21,200 --> 00:11:23,530
Inhale in.

274
00:11:23,530 --> 00:11:25,900
And exhale to
relax the shoulders.

275
00:11:27,180 --> 00:11:28,380
Awesome.

276
00:11:28,380 --> 00:11:33,450
So from here, we're gonna spread
our weight evenly through the

277
00:11:33,450 --> 00:11:35,940
sole of the left foot and
you're gonna imagine a little

278
00:11:35,940 --> 00:11:38,839
marionette string lifting your
right knee all the way up into a

279
00:11:38,839 --> 00:11:41,130
Standing One-Legged Tadasana.

280
00:11:41,130 --> 00:11:44,240
And you can use this nice
active palm press here that

281
00:11:44,240 --> 00:11:45,860
we had from before.

282
00:11:45,860 --> 00:11:49,320
Plus all of our
connection to center and core.

283
00:11:49,320 --> 00:11:51,730
Inhale in, feel free to
slide the toes if you like,

284
00:11:51,730 --> 00:11:54,986
otherwise we're gonna step
the right foot back once again.

285
00:11:56,103 --> 00:11:58,200
Great. From here, inhale.

286
00:11:58,200 --> 00:11:59,680
You're gonna reach
both fingertips up

287
00:11:59,680 --> 00:12:01,110
just like we did before.

288
00:12:01,110 --> 00:12:04,290
And then exhale, slowly melt
your left fingertips back down.

289
00:12:04,290 --> 00:12:05,880
So you just have one arm up,

290
00:12:05,880 --> 00:12:08,120
right arm up,
left fingertips down.

291
00:12:08,120 --> 00:12:10,797
Energy in the arms.
Energy in the fingertips.

292
00:12:11,947 --> 00:12:13,250
Inhale in.

293
00:12:13,250 --> 00:12:14,810
Exhale, hug the low ribs in.

294
00:12:14,810 --> 00:12:17,180
Navel draws in to
contract on the exhale.

295
00:12:17,180 --> 00:12:19,870
And we're gonna slowly
just straighten the legs.

296
00:12:19,870 --> 00:12:21,800
Lift up the right heel.

297
00:12:21,800 --> 00:12:24,170
Peek at me if you need to
and we're gonna send the left

298
00:12:24,170 --> 00:12:27,530
fingertips forward,
right fingertips back.

299
00:12:27,530 --> 00:12:29,580
Gaze is straight down.

300
00:12:29,580 --> 00:12:32,050
Good, inhale,
bend the front knee.

301
00:12:32,050 --> 00:12:33,400
We're gonna switch.

302
00:12:33,400 --> 00:12:36,330
Right arm goes up,
left arm goes back.

303
00:12:36,330 --> 00:12:38,080
Deep bend in the front knee.

304
00:12:38,080 --> 00:12:41,250
Lift your heart, feel that big
stretch in the right hip crease,

305
00:12:41,250 --> 00:12:44,940
the psoas,
everything awakening here.

306
00:12:44,940 --> 00:12:46,770
Good, inhale.

307
00:12:46,770 --> 00:12:48,170
Exhale, navel draws up.

308
00:12:48,170 --> 00:12:50,670
So from center,
we start this movement.

309
00:12:50,670 --> 00:12:52,770
Straighten through the
front leg, lift the back heel.

310
00:12:52,770 --> 00:12:55,350
Send the left fingertips
forward, right fingertips back.

311
00:12:55,350 --> 00:12:57,170
Gaze straight down.

312
00:12:57,170 --> 00:12:58,610
Good, inhale.

313
00:12:58,610 --> 00:13:00,260
Switch, bend the front knee.

314
00:13:00,260 --> 00:13:04,000
Right fingertips goes up,
go up, left fingertips go down.

315
00:13:04,911 --> 00:13:07,060
Alright, it's gonna take
a second to get all good.

316
00:13:07,060 --> 00:13:08,620
This one's for the brain too.

317
00:13:08,620 --> 00:13:11,550
Here we go, moving into
that straight leg position.

318
00:13:11,550 --> 00:13:13,029
Breathing out.

319
00:13:13,029 --> 00:13:15,690
Left fingertips forward,
right fingertips back.

320
00:13:15,690 --> 00:13:18,090
And inhale,
bend that front knee.

321
00:13:18,090 --> 00:13:19,970
Sink down low, drop your center.

322
00:13:19,970 --> 00:13:23,330
Reach, reach, reach
right fingertips back.

323
00:13:23,330 --> 00:13:25,530
And exhale, here we go.

324
00:13:25,530 --> 00:13:27,589
Last one.

325
00:13:28,869 --> 00:13:31,900
And inhale, reach
right fingertips up.

326
00:13:31,900 --> 00:13:33,170
Great, from here go ahead and

327
00:13:33,170 --> 00:13:34,920
bring the left
fingertips up to meet it.

328
00:13:34,920 --> 00:13:37,559
Palms come together and
slide back down to the heart.

329
00:13:37,559 --> 00:13:39,313
Bend your back knee.
Inhale in.

330
00:13:39,313 --> 00:13:41,920
Exhale, step it
back up to Mountain.

331
00:13:41,920 --> 00:13:44,461
Catch your breath, inhale in.

332
00:13:44,461 --> 00:13:48,271
Exhale, slow and
steady breathe out.

333
00:13:51,375 --> 00:13:52,610
Nice work.

334
00:13:52,610 --> 00:13:54,579
Okay, shifting weight
and awareness now

335
00:13:54,579 --> 00:13:56,100
into the right foot.

336
00:13:56,100 --> 00:13:57,529
Here we go, lifting
that left knee up on

337
00:13:57,529 --> 00:13:58,960
a little marionette string.

338
00:13:58,960 --> 00:14:02,180
Find that active
connection between your palms,

339
00:14:02,180 --> 00:14:03,519
elbows left to right.

340
00:14:03,519 --> 00:14:05,737
Standing One-Legged Tadasana.

341
00:14:06,980 --> 00:14:08,950
Find your balance today.
It's different every day.

342
00:14:08,950 --> 00:14:10,470
That's the thing about
balancing poses, right?

343
00:14:10,470 --> 00:14:12,010
They do not lie.

344
00:14:12,010 --> 00:14:13,270
It's all good.
Inhale in.

345
00:14:13,270 --> 00:14:15,459
You can slide the
left toes on the ground if

346
00:14:15,459 --> 00:14:18,240
that better suits you today.

347
00:14:18,240 --> 00:14:19,370
Otherwise, keep it lifted.

348
00:14:19,370 --> 00:14:23,420
Inhale in, exhale, let's
send those left toes back.

349
00:14:24,716 --> 00:14:26,600
Alright, fingertips are
gonna go down to come up.

350
00:14:26,600 --> 00:14:28,529
Here we go, inhale,
reach for the sky.

351
00:14:29,539 --> 00:14:31,140
Keep the left arm lifting.

352
00:14:31,140 --> 00:14:33,600
Right fingertips slide down.

353
00:14:33,600 --> 00:14:35,290
Then send 'em back.

354
00:14:35,290 --> 00:14:37,140
So lots of energy in arms,

355
00:14:37,140 --> 00:14:38,430
lots of energy
n the fingertips,

356
00:14:38,430 --> 00:14:40,579
spread your fingers.

357
00:14:40,579 --> 00:14:42,940
Okay, first find this
big connection here.

358
00:14:42,940 --> 00:14:45,170
Breathing deep.

359
00:14:45,170 --> 00:14:47,540
Beautiful. Inhale in.

360
00:14:47,540 --> 00:14:49,820
A long belly.
Maybe you look up.

361
00:14:49,820 --> 00:14:52,030
Exhale, we're gonna
lift from the pelvic floor.

362
00:14:52,030 --> 00:14:54,030
So squeeze the inner
thighs to the midline.

363
00:14:54,030 --> 00:14:55,030
We switch here.

364
00:14:55,030 --> 00:14:58,100
Left fingertips go back,
right fingertips go forward.

365
00:14:58,100 --> 00:15:01,680
I'm pressing the ball joint of
my front big toe for balance.

366
00:15:01,680 --> 00:15:03,230
Straightening both legs,
really lifting,

367
00:15:03,230 --> 00:15:06,110
lifting, lifting
that left heel back up.

368
00:15:06,110 --> 00:15:08,200
Good, then I bend the
front knee and switch.

369
00:15:08,200 --> 00:15:11,010
Left fingertips go
forward and all the way,

370
00:15:11,010 --> 00:15:13,760
right fingertips go back.

371
00:15:13,760 --> 00:15:15,920
A 100% full body experience.

372
00:15:15,920 --> 00:15:16,920
Here we go.

373
00:15:16,920 --> 00:15:19,040
It's okay if it
takes some time here.

374
00:15:19,040 --> 00:15:21,060
Exhale, navel draws up and in.

375
00:15:21,060 --> 00:15:22,340
We straighten both legs.

376
00:15:22,340 --> 00:15:23,460
We lift, lift, lift.

377
00:15:23,460 --> 00:15:26,330
Right fingertips forward,
left fingertips back.

378
00:15:26,330 --> 00:15:28,559
And inhale,
bend that front knee.

379
00:15:28,559 --> 00:15:31,510
Left fingertips sweep
forward and all the way up,

380
00:15:31,510 --> 00:15:34,320
right fingertips sweep back.

381
00:15:34,320 --> 00:15:36,849
Exhale, navel draws up and in.

382
00:15:36,849 --> 00:15:38,720
Little bit of
Pyramid variation here.

383
00:15:38,720 --> 00:15:41,710
Right fingertips forward,
left fingertips back.

384
00:15:42,593 --> 00:15:45,510
And inhale,
we bend the front knee.

385
00:15:45,510 --> 00:15:47,520
Left fingertips forward,
right fingertips reach back.

386
00:15:47,520 --> 00:15:50,720
Really reach beyond
the fingertips even here.

387
00:15:50,720 --> 00:15:52,829
Good, inhale we come forward.

388
00:15:52,829 --> 00:15:55,380
You got this.
Pull the right hip crease back.

389
00:15:55,380 --> 00:15:57,800
Lift up off that left heel.

390
00:15:57,800 --> 00:16:00,770
And inhale, bend the front knee.

391
00:16:00,770 --> 00:16:02,360
Reach, reach, reach.

392
00:16:02,360 --> 00:16:04,089
Okay, last one, here we go.
We got this.

393
00:16:04,089 --> 00:16:05,529
Navel draws in.

394
00:16:05,529 --> 00:16:06,603
Breathe out.
Here we go.

395
00:16:06,603 --> 00:16:07,599
Straighten the legs.

396
00:16:07,599 --> 00:16:10,620
Right fingertips forward,
left fingertips back.

397
00:16:10,620 --> 00:16:13,610
And last one, bend that
front knee, building strength.

398
00:16:13,610 --> 00:16:15,760
So good for the whole
body and the brain here.

399
00:16:15,760 --> 00:16:17,690
Here we go, left fingertips up.

400
00:16:17,690 --> 00:16:19,110
And now right fingertips up.

401
00:16:19,110 --> 00:16:20,320
Big breath in.

402
00:16:20,320 --> 00:16:22,829
Stick with it, exhale, 
palms come together.

403
00:16:22,829 --> 00:16:24,540
And float down to
the heart with control.

404
00:16:24,540 --> 00:16:25,540
Stick with it.

405
00:16:25,540 --> 00:16:28,480
We'll bend that back knee and
from center connect to you core,

406
00:16:28,480 --> 00:16:30,569
step that back foot
up to meet the front.

407
00:16:30,569 --> 00:16:32,270
Bring the feet together,
really together.

408
00:16:32,270 --> 00:16:33,230
Awesome work.

409
00:16:33,230 --> 00:16:34,620
Interlace the fingertips here,

410
00:16:34,620 --> 00:16:38,750
press the palms
forward, up and back.

411
00:16:38,750 --> 00:16:40,360
Dig into the heels.

412
00:16:40,360 --> 00:16:43,290
Maybe carve a line with
your nose, look all the way up.

413
00:16:43,290 --> 00:16:48,500
We're breathing here
for ten, nine, eight,

414
00:16:49,275 --> 00:16:52,680
seven, six, breathe.

415
00:16:52,680 --> 00:16:57,250
Five, four, three, two

416
00:16:57,250 --> 00:16:59,070
and on the one,
we'll release.

417
00:16:59,070 --> 00:17:03,019
Fingertips slowly
float down at your sides.

418
00:17:03,019 --> 00:17:05,760
Go ahead now bring your
chin now parallel to the earth.

419
00:17:05,760 --> 00:17:08,809
If you feel comfortable, close
your eyes here, Mountain Pose.

420
00:17:08,809 --> 00:17:10,778
And just notice

421
00:17:12,205 --> 00:17:14,124
notice how you feel.

422
00:17:16,470 --> 00:17:21,280
Can you feel the
warmth in the low back?

423
00:17:21,280 --> 00:17:24,720
The warmth on your brow?

424
00:17:24,720 --> 00:17:27,390
Your lip?

425
00:17:27,390 --> 00:17:29,920
Can you feel or notice areas
here that might be a little bit

426
00:17:29,920 --> 00:17:32,990
clenched that you can
soften and surrender.

427
00:17:36,126 --> 00:17:39,030
Maybe you feel a little emotion.

428
00:17:39,030 --> 00:17:41,227
Maybe not.

429
00:17:46,010 --> 00:17:48,990
Inhale, reach the fingertips up.

430
00:17:48,990 --> 00:17:52,489
Exhale, forward fold,
take it all the way down.

431
00:17:52,489 --> 00:17:53,540
Bend your knees.

432
00:17:53,540 --> 00:17:55,100
Just a little love
for the low back here.

433
00:17:55,100 --> 00:17:58,919
Walk the fingertips
to one side, any side.

434
00:17:58,919 --> 00:18:01,572
And then to the other.

435
00:18:03,100 --> 00:18:04,790
Keep breathing
nice active breath.

436
00:18:04,790 --> 00:18:06,600
Walk it back to center.

437
00:18:06,600 --> 00:18:08,280
Inhale, halfway lift.

438
00:18:08,280 --> 00:18:09,620
Last one.

439
00:18:09,620 --> 00:18:12,760
Exhale, soften
fold everything in.

440
00:18:12,760 --> 00:18:15,080
Tuck the chin,
bend your knees generously

441
00:18:15,080 --> 00:18:17,290
and begin to
slowly roll it up.

442
00:18:17,290 --> 00:18:19,626
Stacking through the spine.

443
00:18:23,509 --> 00:18:26,580
Nice, then keep your
gaze straight out here,

444
00:18:26,580 --> 00:18:27,760
so you don't need to look down.

445
00:18:27,760 --> 00:18:29,280
Just trust that
the ground is there.

446
00:18:29,280 --> 00:18:31,991
You're gonna walk your
feet as wide as your yoga mat.

447
00:18:31,991 --> 00:18:34,130
You're gonna turn the
toes just slightly out.

448
00:18:34,130 --> 00:18:35,830
You're gonna bend your
knees just a little bit.

449
00:18:35,830 --> 00:18:38,690
And we're gonna take the
arms gently side to side here.

450
00:18:38,690 --> 00:18:42,560
We're gonna end with a little
Knocking On Heaven's Door.

451
00:18:42,560 --> 00:18:44,560
Moving the energy,
spicing it up.

452
00:18:44,560 --> 00:18:48,890
Giving you that energy that you
need to maybe go for a walk or

453
00:18:48,890 --> 00:18:51,118
cook dinner or write something,

454
00:18:51,118 --> 00:18:54,700
do something creative.

455
00:18:54,700 --> 00:18:58,543
Maybe dance

456
00:18:58,543 --> 00:19:01,170
in your living room.

457
00:19:01,170 --> 00:19:03,480
Whatever you need
the energy to do,

458
00:19:03,480 --> 00:19:06,809
I hope this practice will
support you in doing that.

459
00:19:06,809 --> 00:19:09,468
And no one said it was
going to be easy, right?

460
00:19:09,468 --> 00:19:12,510
But it's about the exploration,
the willingness.

461
00:19:14,860 --> 00:19:17,450
Keep it awake and alive.

462
00:19:19,059 --> 00:19:21,440
And to spice it up.

463
00:19:21,440 --> 00:19:23,240
Keep sharp.

464
00:19:23,240 --> 00:19:24,849
Alright, slow it down.

465
00:19:24,849 --> 00:19:26,200
Bring it back to center.

466
00:19:26,200 --> 00:19:27,440
Again, you don't
need to look down.

467
00:19:27,440 --> 00:19:31,980
Bring those feet together
like the awesome person you are.

468
00:19:31,980 --> 00:19:34,280
I was gonna say something else.

469
00:19:34,280 --> 00:19:37,627
And we'll close by bringing
the palms together at the heart.

470
00:19:39,994 --> 00:19:41,640
Bow the head if you like.

471
00:19:41,640 --> 00:19:44,380
Just give thanks
for this moment.

472
00:19:44,380 --> 00:19:47,360
Carving out some
time for yourself.

473
00:19:47,360 --> 00:19:48,880
I admire you.

474
00:19:48,880 --> 00:19:51,760
Thanks for sharing your valuable
time and energy with me.

475
00:19:51,760 --> 00:19:54,165
I hope to see you again soon.

476
00:19:54,165 --> 00:19:56,017
Namaste.

477
00:19:57,108 --> 00:20:01,450
(upbeat music)