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- What's up everyone?
Welcome to Yoga With Adriene,

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I'm Adriene and this is Benji
and today we have an awesome

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Ahimsa yoga practice for you.

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So this is slow, steady, kind
and it's gonna help you tend to

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the inner ecosystem so that you
can serve the outer ecosystem

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with ease and with joy.

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Hop into something
comfy and let's get started.

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(upbeat music)

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Alright everyone, welcome.

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Let's begin seated in a
nice cross-legged position.

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I have busted
out a blanket today.

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You might pause the video
and grab a blankey or towel

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or something to sit on.

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You can sit on it like I am here
or you can use to fold or roll

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up to lift the hips so
that this seated position

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feels more comfortable.

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So come into a nice
comfortable seat of your choice.

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There is no rush.

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The hard part is
over you've pressed play,

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you've arrived here.

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So once you get settled in know
that the hard part is over and

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especially for today's Ahimsa
practice we have an opportunity

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to, I know it
sounds cliché but, just be.

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To observe to notice

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and the real candy
is just allowing

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yourself to simply be.

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Trust that whatever knowledge
or seeds or anything that you're

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meant to pick up or get out
of this practice whether it's

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through stretching or
through breathing or through

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an A-ha moment
in the mind and body.

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Just trust that it'll come.

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By simply being present.

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As you're ready will sit up nice
and tall and the reason I start

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with that is there's a
tendency to try to do our yoga.

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We gotta do our yoga.

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Okay, I got to do my yoga.
It's on the calendar today.

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New Yoga With Adriene video.
We got to do our yoga.

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And that's awesome because
that's what brings us here to

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this moment but now that we're
here let's see if we can kind of

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drop the doing

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and focus more
on just being in the moment.

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Again, we've heard it a million
times but that's why we return

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to the mat, for the reminder.

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If you haven't
already sit up nice and tall,

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see if you can create more space
and more length or the feeling

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of more space and
more length up and down

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through the spinal column.

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You might notice as you take
on this gentle action that you

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start to notice, you know,
a little tension,

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a little tightness and go ahead
and respond to that accordingly.

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Maybe it's soft easy
movement in the head or neck.

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Maybe you are still
getting situated here,

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there's no rush.

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And then eventually we'll
take a moment to close the eyes.

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Trust me, thank you for being
here for sharing your time and

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your energy with me.

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Trust yourself.

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Again, hardest part is over.

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We're here now, let's do
this or let's not do this.

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That was a test.

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Let's be here together,

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fully present.

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And then again,
trust the practice.

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So close your eyes if you can.

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Sitting up nice and tall.

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And together we'll
start to notice the breath.

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Just notice
what it's like today,

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the quality, the fullness.

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(Benji sighs)
That's the ticket.

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So again, you don't
have to do anything.

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There is just simply the
invitation to come as you are

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here today and
consider this notion of Ahimsa.

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Non-harming.

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And instead of me telling you
how that translates to the mat

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and off the mat, rather
today I'd like for you to just

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consider that notion and see
what you can find and then we'll

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talk more about
it my weekly letter.

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Okay, so for now, let's just be,
really be in the practice and

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see if you can notice
moments where

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this offering, this practice

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or this rule might serve you.

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As you're ready, most gently
start to deepen the breath.

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Just more conscious inhalations.

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And more conscious exhalations.

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And if you're getting a little
distracted or your thoughts are

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wandering here, it's definitely
part of the reason we were

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starting like this so as you
gently deepen your breath,

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notice where your thoughts go

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and notice where your mind goes,

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and really pay attention.

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Don't try to ignore that because

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thought is a big part of this

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practice are we harmful in
our thoughts to ourselves,

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to others?

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One thing we can
control is our thoughts.

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Or we can try.

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So just take a couple more
cycles of breath here

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and if you've begun to slouch,
no biggie,

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just if you can lift up a little
bit from the pelvic floor,

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engage the muscles
there around perineum

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to lift up to the spine.
Maybe lengthen through the neck.

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Nice, full deep breaths.

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Perhaps using your exhale
to relax the shoulders down.

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And then when you're ready,
take the deepest breath,

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the most conscious
breath you've taken all day.

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Big inhale in through the nose.

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And as you exhale, shoulder
blades come together behind the

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heart space, your
figurative heart space,

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you open the
chest and open the eyes.

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Hello.

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We're gonna come into
a little mudra here by

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opening the palms
up towards the sky.

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And then we're gonna bring the
index finger and thumb together

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here coming into a little
consciousness mudra is

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what we'll call it today.

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You want to keep the armpit
chest area and the heart lifted

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and if you're not used to
sitting up tall on the ground

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here and your
body is starting to,

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you know, going all
different directions,

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you are not alone.

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It took me years to sit here
with ease so so lift the hips

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up, practice of Ahimsa

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and then definitely keep up with

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those nice, full,
conscious, deep breaths.

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Ahimsa practice is one of those
great practices that circles us

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back to this idea of the
journey really being the reward.

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So you don't have to
the (hums happy tone).

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It's really about
these moments of like,

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"Oh God, how
long we can sit here?"

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Can you just be
really present in this?

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Use your breath as
a tool to stay alive.

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Coming into the
consciousness mudra.

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We'll tuck the chin, just a
little more length in the back

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of the neck and you're
gonna bow your head down.

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You can keep the
eyes open or closed.

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Inhaling deeply.

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Exhale long,
beautiful breath out.

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Starting to find an
audible breath here.

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Keeping the index finger and
thumb together, big inhale.

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And long exhale.

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Now, today try to sync it with
my queue here and once you feel

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comfortable take your gaze
down down just past your nose.

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Continue to lift up through
all four sides of the torso.

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Ready? Here we go,
nice audible breath in.

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Long, audible breath out.

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Bringing more consciousness,
awareness into the body,

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big inhale in.

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Nice extended exhale out.

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Big inhale through the nostrils.

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Exhale long and steady,
relax your shoulders.

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Again, inhale
softening the skin of the face.

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And exhale
relaxing through the jaw.

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Great, one more cycle,
we got it.

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Inhale, lean back,
head over heart,

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heart over pelvis.

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And empty it all
out, out, out, out,

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empty, empty,
empty on your exhale.

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Empty, empty, empty.

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Push it all out,
push it all out.

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Empty, empty, empty,
empty and then here we go.

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Nice, big, buoyant beautiful
breath in as you release the

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mudra and welcome nice,
fresh breath in.

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Awesome, bring the palms
together Anjuli Mudra at the

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heart, press the palms
together, elbows left to right.

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Deep breath in,
one last moment here.

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Sit up nice and tall.

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Draw the naval in and up.
Lift up from the pelvic floor.

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Little support, inner support.

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And exhale to release,
chin to chest.

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Pause here,
close your eyes, observe.

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Then as you're ready bat the
eyelashes open and we're gonna

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come forward and
come to Tabletop Position.

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You can use your
blanky to pad the knees.

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Be kind to your body.

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So how you manage your

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inner ecosystem has
everything to do

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with how you manage
your outer ecosystem.

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So this is why, in particular,
that at-home yoga practice

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to me is of utmost value.

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But don't take my word for it.
Okay, here we go.

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Coming on to all fours.
Tabletop Position.

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See if you can tap back into
that beautiful conscious breath

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you initiated already.

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Spread the fingertips wide.

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Set yourself up for greatness.

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Lots of TLC, tender,
loving care in how you

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set your body up here.

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Why?
Because you're worth it.

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Draw the navel up
towards the spine,

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press away from your yoga mat.

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Now you're gonna
want to rush this.

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We live in a fast-paced
world but slow it down here,

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kind and loving.

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Inhale, drop the belly,
open the chest.

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Close your eyes here as you open
the chest forward and see if you

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can just visualize
the muscles stretching.

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Press in the tops of the feet,
claw through the fingertips.

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Honor the body with
each breath in and out.

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And then exhale, empty nice,
cleansing breath here as you

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round through the spine.

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Pause at the top, same thing.

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Just honoring who you
are and where you are today.

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And again, if you're new to this
practice or if this stuff isn't

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landing just trust the practice.

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You don't have to get
anything or do anything.

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Just stick with me and
stay in the moment here.

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Nice and easy.

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Once again, if you haven't
already take a moment to close

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your eyes and just try to
visualize the muscles of the

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back stretching here.

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Strong foundation
in the hands and feet.

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No pressure on the
wrists as you really press

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into the knuckles
and the fingertips.

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Yeah, and then here we go,

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coming back
to Tabletop Position.

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Now you're gonna
bump the hips to the left.

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Turn to look past
your right shoulder.

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Same thing, close your
eyes when you get there.

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Continue to breathe fully.

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Conscious breaths and
as you close your eyes,

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use that as a tool to try to see
the muscles stretching really

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honoring what's going on,

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whatever may be going on.

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And then here we go,
come back to center.

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Nice deep breath in and then
bump the hips to the right,

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slow it down, over to look past
your left shoulder

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or to Benji.

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Breathing deep, close your eyes.

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Try to see where
the sensations at.

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Nice and then come back
to center. You're doing great.

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Claw through the
fingertips to take that

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pressure out of the wrists.

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We're gonna go to a cycle
of three more Cat-Cows.

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So here we go, inhale,
drop the belly, open the chest.

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Imagine your sits bones just
spreading left to right here.

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So, oh yeah, that
changes everything.

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Okay, great and then
exhale rounding through,

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chin to chest.

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And then you'll go two
more cycles on your own.

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You can close your eyes,
listen to your breath,

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find what feels good.

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And then we'll inhale, come
to that nice neutral spine.

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We're gonna give the hands a
break by bringing elbows right

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where the hands were and when
your elbows come down to the

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ground, try to keep them
in line with the shoulder.

246
00:15:06,458 --> 00:15:09,125
So there's a tendency
they might want to come out,

247
00:15:09,125 --> 00:15:10,583
probably not come
in for most people,

248
00:15:10,583 --> 00:15:11,792
but mostly go out.

249
00:15:11,792 --> 00:15:13,583
So see if you can
keep them stacked

250
00:15:13,583 --> 00:15:15,667
underneath your shoulders.

251
00:15:15,667 --> 00:15:18,959
Then we'll take a second to
rotate the wrists if you need.

252
00:15:18,959 --> 00:15:22,291
Again, this idea of constantly
tending to whatever's happening

253
00:15:22,291 --> 00:15:23,750
in the present moment.

254
00:15:23,750 --> 00:15:27,208
So not only is this gonna help
you grow your Asana practice but

255
00:15:27,208 --> 00:15:32,208
practicing this on your mat will
help you tend to

256
00:15:32,208 --> 00:15:33,834
your stuff,

257
00:15:33,834 --> 00:15:35,959
your (bleep) off the mat in a

258
00:15:35,959 --> 00:15:39,667
kind loving
conscious way, right?

259
00:15:39,667 --> 00:15:41,917
Do you guys ever do things that
are like super destructive and

260
00:15:41,917 --> 00:15:44,458
you're like, "Why did do that?
I didn't even want that.

261
00:15:44,458 --> 00:15:49,208
"I didn't even need that."
So, yeah.

262
00:15:49,208 --> 00:15:52,834
Okay, after a little wrist love
you're gonna plant the palms.

263
00:15:52,834 --> 00:15:55,333
Really try to find this
hand-to-earth connection here.

264
00:15:55,333 --> 00:15:59,250
So press into the fingertips,
lift the center of the palm and

265
00:15:59,250 --> 00:16:00,750
then here we go we're
gonna walk the knees back.

266
00:16:00,750 --> 00:16:03,542
Elbows are firmly
planted into the ground.

267
00:16:03,542 --> 00:16:06,208
Tailbone is gonna come up
towards the sky and then the

268
00:16:06,208 --> 00:16:09,250
most beautiful thing
in all the lands Pranam,

269
00:16:09,250 --> 00:16:10,750
we melt the heart.

270
00:16:10,750 --> 00:16:13,625
Deep, deep shoulder
stretch here so breathe deep.

271
00:16:13,625 --> 00:16:16,291
Stay connected
to your foundation.

272
00:16:16,291 --> 00:16:18,542
Puppy Posture or
Heart to Earth Pose.

273
00:16:18,542 --> 00:16:23,875
For me, this is a deep and can
be a reverent moment of kind of

274
00:16:23,875 --> 00:16:27,166
softening, surrendering,

275
00:16:27,166 --> 00:16:31,708
sending breath, listening.

276
00:16:38,667 --> 00:16:40,208
Again, notice
where the thoughts go.

277
00:16:40,208 --> 00:16:45,291
Do they go to someone or they're
negative thoughts or harmful

278
00:16:45,291 --> 00:16:47,875
thoughts that you can
choose to let go of here

279
00:16:47,875 --> 00:16:49,875
as you bow in Pranam.

280
00:16:57,834 --> 00:17:00,375
Then activate this next
transition from your center,

281
00:17:00,375 --> 00:17:01,667
draw the naval in and up.

282
00:17:01,667 --> 00:17:04,708
Let the lower ribs hug
in from that core connect,

283
00:17:04,708 --> 00:17:07,875
you're gonna carve a line with
your nose all the way through.

284
00:17:07,875 --> 00:17:11,125
Slowly slip the hips to the
ground or to your blanket.

285
00:17:11,125 --> 00:17:12,750
Keep pressing in on
the tops of your feet.

286
00:17:12,750 --> 00:17:15,375
Now actively tuck
the chin into the chest.

287
00:17:15,375 --> 00:17:17,290
Little bit of a
throat lock here.

288
00:17:17,290 --> 00:17:21,165
Elbows are still firmly planted
underneath the shoulders and

289
00:17:21,165 --> 00:17:24,416
then slow and steady, carve
lines through space as you

290
00:17:24,416 --> 00:17:27,500
slowly come up, Sphinx Pose.

291
00:17:27,500 --> 00:17:30,125
Now if the shoulders are
shrugging towards the ears here,

292
00:17:30,125 --> 00:17:32,417
use a nice full
breath to try to find length.

293
00:17:35,750 --> 00:17:38,041
And then press
into the pubic bone,

294
00:17:38,041 --> 00:17:42,750
press away from your yoga mat,
close your eyes and breathe.

295
00:17:49,792 --> 00:17:52,959
If this is a new shape
maybe send your gaze down,

296
00:17:52,959 --> 00:17:57,959
tuck the chin so that you can
keep a nice, long neck.

297
00:17:57,959 --> 00:18:00,083
No clenching.

298
00:18:03,625 --> 00:18:07,250
The arms will start
to tremble maybe shake.

299
00:18:07,250 --> 00:18:09,250
Keep breathing.

300
00:18:11,708 --> 00:18:15,041
Maintain your
integrity while keeping soft,

301
00:18:15,041 --> 00:18:18,708
full, easy breath going.

302
00:18:18,708 --> 00:18:20,083
And when I say
maintain your integrity,

303
00:18:20,083 --> 00:18:22,083
I mean in the shape.

304
00:18:24,750 --> 00:18:27,792
Take one more deep breath

305
00:18:27,792 --> 00:18:29,959
and then use
your exhale to slowly

306
00:18:29,959 --> 00:18:34,417
release and you're gonna bring
the fingertips now off the mat

307
00:18:34,417 --> 00:18:36,291
and the chest is gonna come
to the ground and we're gonna

308
00:18:36,291 --> 00:18:39,750
slowly turn on to the right ear.

309
00:18:39,750 --> 00:18:42,542
Cool, now bring your hands to
press firmly into the earth.

310
00:18:42,542 --> 00:18:46,166
You're gonna bend your left
knee and then your left toes are

311
00:18:46,166 --> 00:18:47,875
gonna take you
all the way around.

312
00:18:47,875 --> 00:18:50,542
We're gonna come
to a little stretch

313
00:18:50,542 --> 00:18:53,417
for the right shoulder,
chest, pec.

314
00:18:53,417 --> 00:18:56,792
Now, maybe bring the left foor
to the ground, maybe not.

315
00:18:56,792 --> 00:19:00,792
I would suggest using your left
hand to firmly prop you up here

316
00:19:00,792 --> 00:19:02,500
and you're
gonna use your breath.

317
00:19:02,500 --> 00:19:04,125
Nice and easy.

318
00:19:04,125 --> 00:19:08,750
No pain, no harm, breathe deep.

319
00:19:10,875 --> 00:19:12,917
Keep listening.

320
00:19:15,041 --> 00:19:17,959
If you just have to have more,
you're further along in your

321
00:19:17,959 --> 00:19:20,333
practice and you know that this
is going to feel good and right,

322
00:19:20,333 --> 00:19:24,750
you can maybe bring the left
hands to the left ankle and

323
00:19:24,750 --> 00:19:27,500
create a little bind,
a little stretch here.

324
00:19:27,500 --> 00:19:30,083
Maybe kick out but be mindful.

325
00:19:30,083 --> 00:19:34,625
This is your test, Ahimsa.

326
00:19:34,625 --> 00:19:37,458
Okay, here a little little quad
massage as you slowly

327
00:19:37,458 --> 00:19:40,667
Martha Graham it back
all the way to center.

328
00:19:40,667 --> 00:19:42,625
Nice and slow.

329
00:19:42,625 --> 00:19:44,166
And then how you
move matters, right?

330
00:19:44,166 --> 00:19:46,667
We talk about all
the time on this channel.

331
00:19:46,667 --> 00:19:48,625
So turn on to your left ear.

332
00:19:48,625 --> 00:19:50,792
Don't rush it.
Enjoy the journey.

333
00:19:50,792 --> 00:19:55,375
Peel the right toes up with love
for your body and the fact that

334
00:19:55,375 --> 00:19:59,959
you can even explore this at all
come on over to the other side.

335
00:20:01,959 --> 00:20:05,166
And notice, breathe deep,
be mindful.

336
00:20:10,000 --> 00:20:11,000
Need more?

337
00:20:11,000 --> 00:20:13,125
Maybe you give it
a try with the bind.

338
00:20:24,792 --> 00:20:26,792
Inhale in.

339
00:20:27,750 --> 00:20:29,583
And exhale, slow and steady.

340
00:20:29,583 --> 00:20:32,708
You think about massaging
your left quad as you roll back.

341
00:20:34,208 --> 00:20:36,458
Ah! Awesome.

342
00:20:36,458 --> 00:20:39,291
Then from here you're gonna
interlace the fingertips behind

343
00:20:39,291 --> 00:20:42,250
the tail, press the
pubic bone into the earth,

344
00:20:42,250 --> 00:20:44,542
tuck the chin, knuckles are
going to reach towards the heels

345
00:20:44,542 --> 00:20:46,125
as you slowly
lift your chest up.

346
00:20:46,125 --> 00:20:47,792
Doesn't have to be a big lift.

347
00:20:47,792 --> 00:20:48,834
This is your test here.

348
00:20:48,834 --> 00:20:51,959
Protect the lower back by
pressing into your foundation,

349
00:20:51,959 --> 00:20:56,917
tucking the chin and not
pushing but just allowing.

350
00:20:56,917 --> 00:21:00,917
A little Locust series here,
inhale.

351
00:21:00,917 --> 00:21:03,542
And exhale.

352
00:21:03,542 --> 00:21:07,834
Inhale and exhale and
on this last cycle option

353
00:21:07,834 --> 00:21:12,250
to lift the feet, squeeze
the legs together, inhale.

354
00:21:15,708 --> 00:21:18,750
And exhale to release.
Awesome work.

355
00:21:18,750 --> 00:21:21,708
Hands come underneath
the shoulders once again.

356
00:21:21,708 --> 00:21:24,166
We're gonna squeeze the
elbows into the side body,

357
00:21:24,166 --> 00:21:26,125
curl the toes under, inhale.

358
00:21:26,125 --> 00:21:28,333
Press back up to all fours.

359
00:21:28,333 --> 00:21:30,583
Awesome work.

360
00:21:30,583 --> 00:21:32,708
Nice, drop the belly,
open the chest.

361
00:21:35,208 --> 00:21:38,417
Exhale, round through,
chin to chest.

362
00:21:39,959 --> 00:21:42,834
Great, inhale,
Tabletop Position.

363
00:21:42,834 --> 00:21:45,917
Elbows come down to
where the hands were.

364
00:21:45,917 --> 00:21:47,542
We walk the knees back,
Puppy Posture.

365
00:21:47,542 --> 00:21:49,625
If you want to come
into Downward Dog here,

366
00:21:49,625 --> 00:21:50,625
you absolutely can.

367
00:21:50,625 --> 00:21:54,542
If you want to come into Dolphin
here you absolutely can

368
00:21:54,542 --> 00:21:56,542
but find your moment of Pranam.

369
00:21:56,542 --> 00:22:00,500
This is bowing.
Think of it as like Namaste.

370
00:22:03,875 --> 00:22:08,667
So again, we're recognizing
that how we treat ourselves is

371
00:22:08,667 --> 00:22:13,875
perhaps how we
also treat others.

372
00:22:15,083 --> 00:22:18,333
How we consider our inner
ecosystem has everything to do

373
00:22:18,333 --> 00:22:23,333
with the way we interact with
the world around us and we treat

374
00:22:23,333 --> 00:22:28,625
others and Mama Earth herself.

375
00:22:28,625 --> 00:22:31,000
Start with your center again,
navel draws in and up.

376
00:22:31,000 --> 00:22:32,166
Carve a line with your nose.

377
00:22:32,166 --> 00:22:36,041
Dig into the earth so press away
from your yoga mat and slowly

378
00:22:36,041 --> 00:22:39,041
come all the way back through,
Sphinx Pose.

379
00:22:41,917 --> 00:22:43,333
Find length.

380
00:22:45,041 --> 00:22:48,750
Hug the lower ribs in here.
Breathe deep.

381
00:22:51,000 --> 00:22:53,125
Because this is a
non-harming practice,

382
00:22:53,125 --> 00:22:55,375
let's get a little extra love.

383
00:22:55,375 --> 00:22:57,208
If you've been practicing
with me for a while

384
00:22:57,208 --> 00:22:59,083
you know what's coming.

385
00:22:59,083 --> 00:23:00,375
If you're new, welcome.

386
00:23:00,375 --> 00:23:02,083
You're gonna get
some kisses here.

387
00:23:04,125 --> 00:23:06,250
Deep breath in.

388
00:23:06,250 --> 00:23:08,583
As you exhale draw a
line with your nose gently,

389
00:23:08,583 --> 00:23:10,750
sweetly, artfully
past your left shoulder.

390
00:23:10,750 --> 00:23:13,708
So we work that way because if
we just turn our head to the

391
00:23:13,708 --> 00:23:18,000
right (crunching sound)
we've lost all the beauty,

392
00:23:18,000 --> 00:23:19,125
all the love.

393
00:23:19,125 --> 00:23:21,708
In fact we might even
pinch something in

394
00:23:21,708 --> 00:23:24,917
our neck and cause harm.

395
00:23:24,917 --> 00:23:27,750
So a slow line and
when you get there

396
00:23:27,750 --> 00:23:29,000
press away from your yoga mat.

397
00:23:29,000 --> 00:23:31,834
If your biceps are
starting to tremble,

398
00:23:31,834 --> 00:23:34,208
gettin' stronger,
welcome that strength.

399
00:23:34,208 --> 00:23:37,792
Match it with ease and then
close your eyes and imagine

400
00:23:37,792 --> 00:23:39,834
someone's kissing you really
sweetly on the right side of

401
00:23:39,834 --> 00:23:43,875
your neck here. Ah.

402
00:23:43,875 --> 00:23:46,041
And then bring back to center.
Stay strong.

403
00:23:46,041 --> 00:23:48,959
Protect your lower back,
hug the lower ribs in.

404
00:23:48,959 --> 00:23:51,834
Press the pubic bone to the
earth and then nice and slow

405
00:23:51,834 --> 00:23:56,041
draw a line over
towards the right shoulder.

406
00:23:56,041 --> 00:23:59,375
Feel that length, that stretch.

407
00:23:59,375 --> 00:24:02,583
Building strength in the arms
with ease and then here you go,

408
00:24:02,583 --> 00:24:04,583
close your eyes, trust me,
trust yourself,

409
00:24:04,583 --> 00:24:07,333
trust everything and
then, ah, receive your kiss.

410
00:24:07,333 --> 00:24:11,041
Receive the love that
you are worthy of here.

411
00:24:11,041 --> 00:24:14,208
And if you don't
believe it yet, that's okay.

412
00:24:14,208 --> 00:24:15,834
We'll get there.

413
00:24:18,291 --> 00:24:19,458
And then come back to center.

414
00:24:19,458 --> 00:24:21,375
Or will we get there?
Maybe it's a lifelong journey.

415
00:24:21,375 --> 00:24:22,667
You never know.

416
00:24:22,667 --> 00:24:23,959
Okay, here we go.

417
00:24:23,959 --> 00:24:27,708
Inhale in, back to center.

418
00:24:27,708 --> 00:24:30,208
Exhale to release.

419
00:24:30,208 --> 00:24:31,542
Right into the Locust this time.

420
00:24:31,542 --> 00:24:35,083
We're gonna inhale, send the
fingertips back and then plant

421
00:24:35,083 --> 00:24:35,917
the hands on the ground.

422
00:24:35,917 --> 00:24:40,542
So it's more of a gentle here,
nice and easy.

423
00:24:40,542 --> 00:24:45,041
Press into the earth with your
hands and then when you're ready

424
00:24:45,041 --> 00:24:49,333
tuck the chin,
lift the chest, open up.

425
00:24:49,333 --> 00:24:50,875
Beautiful, inhale in.

426
00:24:50,875 --> 00:24:53,708
Exhale squeeze
the legs together.

427
00:24:53,708 --> 00:24:55,417
Arch to arch,
maybe lift the toes.

428
00:24:55,417 --> 00:24:57,917
Keep breathing here.

429
00:24:57,917 --> 00:25:01,417
This is your test, a challenge
for your at-home yoga practice.

430
00:25:01,417 --> 00:25:03,250
If you're feeling
pain in lower back,

431
00:25:03,250 --> 00:25:06,125
maybe you lower the legs.

432
00:25:06,125 --> 00:25:07,959
Make sure you're breathing,
not holding your breath.

433
00:25:07,959 --> 00:25:09,208
You got it.

434
00:25:11,166 --> 00:25:13,959
And then when you're ready,
we'll come down.

435
00:25:13,959 --> 00:25:16,917
We'll bring hands back
underneath the shoulders,

436
00:25:16,917 --> 00:25:22,083
draw the elbows in and once
again press all the way up.

437
00:25:22,083 --> 00:25:23,834
Great, first come
to neutral spine.

438
00:25:23,834 --> 00:25:25,500
I know you're wanting the
Child's Pose but first you want

439
00:25:25,500 --> 00:25:27,458
to come to neutral spine.

440
00:25:27,458 --> 00:25:29,708
We're gonna curl the toes under.

441
00:25:29,708 --> 00:25:32,083
We're gonna lift the knees.
We're gonna activate the core.

442
00:25:32,083 --> 00:25:34,291
Should feel really
good on the lower back.

443
00:25:34,291 --> 00:25:36,750
So if you feel a dip here,
send your tailbone back.

444
00:25:36,750 --> 00:25:37,542
Should feel awesome.

445
00:25:37,542 --> 00:25:40,125
We're here for five,
non-harming breathe deep,

446
00:25:40,125 --> 00:25:41,291
find the ease.

447
00:25:41,291 --> 00:25:45,625
Four, three,

448
00:25:45,625 --> 00:25:47,458
two and one.

449
00:25:47,458 --> 00:25:50,583
Beautiful, now we'll
walk the knees together.

450
00:25:50,583 --> 00:25:53,208
Arch to arch again.
Send the fingertips forward.

451
00:25:53,208 --> 00:25:55,834
Swim it all the way around.

452
00:25:55,834 --> 00:25:59,583
Balasana, Child's Pose.
Another moment for Pranam here.

453
00:26:02,291 --> 00:26:05,250
Should feel amazing but close
your eyes here and listen to the

454
00:26:05,250 --> 00:26:07,250
sound of your spirit
or your breath as you

455
00:26:07,250 --> 00:26:08,291
breathe in and out.

456
00:26:08,291 --> 00:26:12,625
Feel that nice restorative
stretch in the back body.

457
00:26:21,166 --> 00:26:24,000
Yes.

458
00:26:24,000 --> 00:26:27,625
If you're feeling a yes maybe
quietly whisper to yourself yes

459
00:26:27,625 --> 00:26:30,500
just to walk a little brain and
body connect that oh wow yeah

460
00:26:30,500 --> 00:26:35,875
here's a practice actually
did tap into something there.

461
00:26:37,291 --> 00:26:39,500
Try not to dictate but invite.
Okay, here we go.

462
00:26:39,500 --> 00:26:43,000
Bring the hands back
underneath the shoulders.

463
00:26:43,000 --> 00:26:47,125
Press up and we're gonna come
back to our cross-legged seat.

464
00:26:47,125 --> 00:26:51,583
So if you need to
adjust your blanket or towel.

465
00:26:54,333 --> 00:26:56,959
Back to Sukhasana.

466
00:26:59,583 --> 00:27:00,417
You're doing awesome.

467
00:27:00,417 --> 00:27:05,250
Send the fingertips out,
flip the script, palms open.

468
00:27:05,250 --> 00:27:07,542
Open your eyes and
look at little Benji.

469
00:27:09,667 --> 00:27:12,583
What a little doll.

470
00:27:14,583 --> 00:27:18,250
So if you're headed off to
bedtime you might just stay with

471
00:27:18,250 --> 00:27:19,959
the hands together here.

472
00:27:19,959 --> 00:27:22,667
If you're kind of in the middle
of the day or in the morning,

473
00:27:22,667 --> 00:27:25,875
we're gonna continue with a
little energizing Pranayam.

474
00:27:25,875 --> 00:27:30,417
We'll end with a mudra and then
we'll bow and call it a day.

475
00:27:30,417 --> 00:27:34,417
Inhale, reach the fingertips up
towards the sky, big stretch.

476
00:27:34,417 --> 00:27:35,834
Exhale, float 'em down.

477
00:27:37,959 --> 00:27:39,792
Inhale, lift 'em up.

478
00:27:41,959 --> 00:27:43,959
Exhale, float 'em down.

479
00:27:45,792 --> 00:27:47,917
Inhale, float 'em up.

480
00:27:49,458 --> 00:27:51,250
Exhale, now that
you ahve the hang of it,

481
00:27:51,250 --> 00:27:55,667
maybe close your eyes and maybe
start to integrate the nose,

482
00:27:55,667 --> 00:27:57,667
integrate the neck.

483
00:27:59,458 --> 00:28:04,291
We can now start to really find
the rhythm of your breath

484
00:28:04,291 --> 00:28:07,792
and move in a
way that feels good.

485
00:28:21,959 --> 00:28:25,375
Awesome, now the next
time you reach for the sky,

486
00:28:25,375 --> 00:28:28,291
bring the palms together,
up and overhead.

487
00:28:28,291 --> 00:28:30,875
Find the steeple grip so you're
gonna interlace the fingertips

488
00:28:30,875 --> 00:28:34,458
except for the index fingers
point up towards the sky.

489
00:28:34,458 --> 00:28:36,500
Pull the thumbs back, inhale.

490
00:28:36,500 --> 00:28:38,500
Hug the lower
ribs in as you exhale.

491
00:28:40,792 --> 00:28:42,875
Nice, then inhale to look up.

492
00:28:42,875 --> 00:28:44,542
Exhale, we're
gonna release the arms,

493
00:28:44,542 --> 00:28:47,417
big twist to the right.

494
00:28:47,417 --> 00:28:51,375
So the twist is a great
opportunity to practice Ahimsa.

495
00:28:53,500 --> 00:28:57,250
Perhaps it's obvious but in the
twist we tend to want to twist

496
00:28:57,250 --> 00:29:01,542
into the shape,
twist into a certain level.

497
00:29:01,542 --> 00:29:04,542
Get the most out of our twist.

498
00:29:04,542 --> 00:29:06,125
So in this
twist close your eyes,

499
00:29:06,125 --> 00:29:09,000
trust, lift up
as you breathe in.

500
00:29:09,000 --> 00:29:13,750
And then just slowly go
exploring as you breathe out.

501
00:29:13,750 --> 00:29:16,542
Don't push, don't press.

502
00:29:16,542 --> 00:29:19,417
Should be soft in the
arms here guys and the hands.

503
00:29:23,083 --> 00:29:28,875
Really considering this notion
of doing the work on the inside.

504
00:29:31,000 --> 00:29:32,667
And it's tough but
that's why we're here together,

505
00:29:32,667 --> 00:29:35,000
that's why we have home
practice to support each other,

506
00:29:35,000 --> 00:29:36,667
to do the work,

507
00:29:36,667 --> 00:29:41,708
to be the people
and the spirits that we want to

508
00:29:41,708 --> 00:29:44,291
be and it definitely starts

509
00:29:47,041 --> 00:29:49,000
with the inner workings.

510
00:29:51,750 --> 00:29:53,750
Come on back to center.

511
00:29:55,417 --> 00:29:57,166
When you get there,
take a big inhale to reach

512
00:29:57,166 --> 00:29:58,792
for the sky
once again, steeple grip.

513
00:29:58,792 --> 00:30:02,291
Pull the thumbs back,
index fingers reach up, stretch.

514
00:30:02,291 --> 00:30:02,959
Breathe in.

515
00:30:02,959 --> 00:30:07,166
As you exhale,
hug the lower ribs back and

516
00:30:07,166 --> 00:30:10,125
then we'll inhale to look up.

517
00:30:10,125 --> 00:30:13,083
And release and twist.

518
00:30:25,375 --> 00:30:28,291
So don't worry
about what it looks like.

519
00:30:28,291 --> 00:30:31,417
If I can do it on YouTube, you
can do at home don't drop the

520
00:30:31,417 --> 00:30:35,708
shape, drop what it looks
like and focus on the sensation.

521
00:30:35,708 --> 00:30:38,750
And then that's where you really
can start to take responsibility

522
00:30:38,750 --> 00:30:40,125
for your own happiness.

523
00:30:40,125 --> 00:30:42,291
"Am I creating harmful thoughts?

524
00:30:42,291 --> 00:30:45,834
"Am I creating
harm with my actions?"

525
00:30:54,375 --> 00:30:58,000
And if you find that
you are then also be kind,

526
00:30:58,000 --> 00:30:59,083
no judgment, right?

527
00:30:59,083 --> 00:31:00,750
If you find that
you are gripping, whoa!

528
00:31:00,750 --> 00:31:05,125
Then just delight in the
discovery of taking your foot

529
00:31:05,125 --> 00:31:07,083
off the gas a little bit maybe.

530
00:31:11,375 --> 00:31:16,083
Okay, bring it back to center
whenever you feel satisfied.

531
00:31:16,083 --> 00:31:18,375
We're gonna end with
another little mudra here,

532
00:31:18,375 --> 00:31:21,750
a little Ganesh mudra
here to balance it out.

533
00:31:21,750 --> 00:31:25,000
And again, if you
are headed to bed.

534
00:31:25,000 --> 00:31:27,417
Maybe just focus on smooth
calming breaths here

535
00:31:27,417 --> 00:31:28,959
with the palms together.

536
00:31:28,959 --> 00:31:33,250
If you want a little energy, a
little cherry on top to help you

537
00:31:33,250 --> 00:31:36,834
move into your day with Ahimsa,

538
00:31:38,583 --> 00:31:40,375
we're gonna bring,

539
00:31:40,375 --> 00:31:43,000
it doesn't matter which one,
palm to palm,

540
00:31:43,000 --> 00:31:45,417
fingertips facing
towards opposite elbows.

541
00:31:45,417 --> 00:31:47,458
And then you're gonna
bring the palms together,

542
00:31:47,458 --> 00:31:49,041
catch the fingers.

543
00:31:49,041 --> 00:31:51,917
One thumb up, one thumb down.

544
00:31:51,917 --> 00:31:53,542
Then option,
you can keep it here or

545
00:31:53,542 --> 00:31:54,792
bring the thumbs together.

546
00:31:54,792 --> 00:31:56,667
Bring the knuckles,
hands rather,

547
00:31:56,667 --> 00:31:58,250
in front of the heart space.

548
00:31:58,250 --> 00:32:00,875
Elbows pulling left to right.
Sit up nice and tall.

549
00:32:00,875 --> 00:32:05,875
Inhale, exhale, tug.
Breathe deep.

550
00:32:05,875 --> 00:32:09,583
This is that balancing of
opposing energies,

551
00:32:09,583 --> 00:32:11,583
opposite forces.

552
00:32:13,625 --> 00:32:16,250
Now find your cool.

553
00:32:16,250 --> 00:32:19,125
Find this Sukha, the ease.

554
00:32:21,667 --> 00:32:25,250
Notice the thoughts or
areas in the body

555
00:32:26,667 --> 00:32:29,625
that could use a
softening or a kindness.

556
00:32:34,959 --> 00:32:36,959
Close your eyes, tuck the chin.

557
00:32:42,166 --> 00:32:43,500
One more cycle of breath here,

558
00:32:43,500 --> 00:32:45,500
really listen to the
sound of your breath.

559
00:32:48,667 --> 00:32:50,417
And then check it out,
you're gonna go right in.

560
00:32:50,417 --> 00:32:51,875
Press the palms together,
switch.

561
00:32:51,875 --> 00:32:53,667
The arms will get tired,
you're gonna go right in,

562
00:32:53,667 --> 00:32:55,208
no resting in-between.

563
00:32:55,208 --> 00:32:56,875
Pulling opposite directions.

564
00:32:56,875 --> 00:33:00,291
Sit up nice and tall
this is where Mula Bundha,

565
00:33:00,291 --> 00:33:02,500
that root lock can be helpful.

566
00:33:02,500 --> 00:33:05,667
Really lifting up
from the perineum here.

567
00:33:05,667 --> 00:33:08,667
And then finding places
to soften so that you're not

568
00:33:08,667 --> 00:33:13,250
creating extra tension
in the body, extra harm.

569
00:33:13,250 --> 00:33:14,792
Nice, soft and easy in the face.

570
00:33:14,792 --> 00:33:17,125
Keep breathing, you got it.

571
00:33:17,125 --> 00:33:19,125
Stick with it, stick with me.

572
00:33:23,875 --> 00:33:26,917
One more cycle of breath.

573
00:33:26,917 --> 00:33:29,208
And then release, send
the fingertips forward first.

574
00:33:29,208 --> 00:33:30,959
Plug the shoulders back.

575
00:33:30,959 --> 00:33:36,166
And then with so much
ease and grace hands float,

576
00:33:36,166 --> 00:33:39,333
palms face up to the knees
or the thighs and just take a

577
00:33:39,333 --> 00:33:41,834
second to get weird.

578
00:33:41,834 --> 00:33:47,333
With the neck.
With the face.

579
00:33:47,333 --> 00:33:48,875
Maybe horsey lips.

580
00:33:48,875 --> 00:33:51,125
(blows raspberry)

581
00:33:53,333 --> 00:33:55,417
I could have just done
an entire Ahimsa practice

582
00:33:55,417 --> 00:33:56,792
just horsey lips the whole time.

583
00:33:56,792 --> 00:33:59,125
I really feel like
it's a great tool for

584
00:33:59,125 --> 00:34:00,458
softening the hard edges.

585
00:34:00,458 --> 00:34:04,708
Noticing when you're working
against yourself rather

586
00:34:04,708 --> 00:34:08,166
than for or with yourself.

587
00:34:08,166 --> 00:34:10,750
So don't underestimate
the power of horsey lips.

588
00:34:12,375 --> 00:34:14,667
I think I'm going to be
quoted on that and that's okay.

589
00:34:17,083 --> 00:34:18,375
Sit up nice and tall.

590
00:34:18,375 --> 00:34:23,083
We're gonna finish this practice
by bowing to one another.

591
00:34:27,250 --> 00:34:28,542
And to ourselves.

592
00:34:28,542 --> 00:34:31,750
We are one.
Let's bring the palms together.

593
00:34:31,750 --> 00:34:33,917
Just take a quiet moment here,
close your eyes one last time.

594
00:34:33,917 --> 00:34:35,500
I promise, last time.

595
00:34:35,500 --> 00:34:38,500
Just a little moment of
gratitude for yourself

596
00:34:38,500 --> 00:34:40,500
for taking the time.

597
00:34:46,250 --> 00:34:48,458
I've got the money, honey.

598
00:34:51,500 --> 00:34:54,125
If you got the time.
Is that how it goes?

599
00:34:58,166 --> 00:35:00,125
Thank you for sharing your time.
I know it's valuable.

600
00:35:00,125 --> 00:35:01,917
Thank you for
sharing your energy.

601
00:35:01,917 --> 00:35:05,583
It's also very valuable and the
practice of Ahimsa can help you

602
00:35:05,583 --> 00:35:08,208
guide it so it can serve,

603
00:35:08,208 --> 00:35:11,542
so that you can
live life that is

604
00:35:11,542 --> 00:35:15,333
fulfilling and of
service and not destructive.

605
00:35:15,333 --> 00:35:20,500
Perfect for Earth Month here if
you're doing this in real time.

606
00:35:20,500 --> 00:35:21,208
Thanks everyone.

607
00:35:21,208 --> 00:35:25,166
Let's sit up nice and tall,
tap into a little inner smile.

608
00:35:25,166 --> 00:35:28,458
The awesome in me,
bows to the awesome in you.

609
00:35:28,458 --> 00:35:31,083
Namaste.

610
00:35:31,083 --> 00:35:35,708
(upbeat music)