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- What's up everyone,
welcome to Yoga with Adriene.

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I'm Adriene, and we
have an awesome practice

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here for you today.

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This is a response to a request
for that beach body yoga.

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You asked for it, 
you're gonna get it.

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But we're gonna go at it
mindfully, really blanket ourselves

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in self-love, 
accept where you are today,

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get a little heat 
going in the body,

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trim, tone but also make
sure that we're being

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really kind to ourselves
and really loving because

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that's what matters most, right?

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That's where the real
transformation comes from.

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All right, so hop 
into something comfy

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and let's get started.

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(uplifting music)

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Welcome my friend.

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Let's start standing at
the top of your yoga mat,

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palms pressing together,
heart center anjali mudra.

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Close your eyes, feel
your feet on the earth.

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Lift your sternum 
to your thumbs.

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Relax the shoulders down and
begin to notice your breath.

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(relaxing music)

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Gently draw the 
chin to the chest,

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draw the head to the heart

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tuning into this moment,
accepting where you are today.

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And gently release the
fingertips, lift the chin

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and inhale, 
squeeze shoulders to ears.

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Exhale, drop them down.

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Two more, squeeze and
lift as you breathe in.

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And exhale, relax and down.

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One more time, squeezing and
then releasing on the exhale.

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Beautiful.

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Soften the knees and 
when you're ready,

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inhale, reach for the sky.

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Imagine you're carrying a
big beach ball overhead here,

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so give yourself lots of space.

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Inhale, lift the heart.

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Reach and exhale, bend
the elbows, thumbs back,

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pinkies forward.

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Inhale, reach for the sky.

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And exhale, forward fold.

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Take your time here.

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Find what feels good, 
clasp the elbows,

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shake the head 
a little side to side.

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Maybe gently walk the fingertips
to one side then the other.

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Bend the knees as 
generously as you need.

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And when you're ready, 
release the arms

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and inhale, draw the palms
all the way up to the tops

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of the thighs.

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Loops the shoulders 
back and find length

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from the crown of the head
of the tip of the tailbone.

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Draw the navel in, inhale.

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Exhale, fold.

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Let's explore that again.

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Inhale, this time palms to shins.

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Loop the shoulders back.

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Draw the navel up 
towards the spine.

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Lengthen through the neck.

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Breath in and exhale fold.

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This time, fingers on the earth.

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We inhale, loop the
shoulders, find the length,

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kind of an ashtangi version here.

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And on an exhale, release.

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One more, this time inhale.

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Connecting to your center, 
lift the heels.

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Draw the navel inward and
upward, uddiyana bandha,

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and on an exhale, release.

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Great job.

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Inhale, sweep the arms up
and overhead, big stretch.

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Big stretch.

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And exhale, bend the elbows.

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Thumbs back, pinkies forward.

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Inhale, reach.

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Exhale, fold.

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Inhale, lengthen, find that
flat back, your version.

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Exhale, fold.

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Plant the palms, 
step back to plank.

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A couple of deep breaths here.

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Press away from your yoga mat.

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Keep that length 
from crown to tail.

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Then when you're ready,
slowly lower the knees down,

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hug the elbows into 
the side body,

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keep that length as 
you slowly lower down.

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Cobra, inhale to 
open your heart.

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Exhale to release.

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Inhale to plank, and exhale,

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navel to spine as you send
it back downward facing dog.

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Pedal to the feet.

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And when you're ready, 
drop the left heel and inhale,

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lift the right leg up high.

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Take a moment to work it out,
maybe stack the hips, open it.

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And then here we go,
connecting to our center,

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we'll squeeze knee to nose.

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Inhale, three-legged dog.

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And exhale, release.

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Switch sides.

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Inhale, lift the left leg up high.

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Take a second, 
stack the hips, open up.

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And we'll bring it back 
and knee to nose.

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Draw the navel up.

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Inhale, three-legged dog.

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And exhale, release, down dog.

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Deep breath in.

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Big exhale out 
through the mouth.

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Make your way 
to the top, take your time.

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Move with ease, 
move with your breath.

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Inhale lifts you 
up halfway; exhale, fold.

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Root to rise.

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Inhale, reach for the sky.

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And exhale, bending the elbows.

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Inhale, reach; exhale, fold,

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finding something new each time.

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Inhale, halfway lift, your version.

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Exhale, soften and bow.

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Plant the palm, 
step it back to plank

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and this time you can
lower the knees or not.

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Lowering down belly 
to cobra or chaturanga

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to upward facing dog.

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Move with your breath,

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find your rhythm, 
we'll meet in down dog.

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Here we go, inhale, lift
the right leg up high.

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Exhale, knee to nose.

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This time, 
step the right foot up,

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lower the back knee down.

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We'll find a nice low
lunge here as we pull

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the right hip crease back and
reach the fingertips up high.

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Big beach ball over the head.

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Inhale in, open the chest.

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And on an exhale, 
raining it down.

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Lift the back knee,
connect to your center.

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Inhale, open up to a
twist, right fingertips

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towards the sky, lengthen
through the neck,

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through the crown.

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On an exhale, we bring it back.

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Step the right foot back,
move through a vinyasa,

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a flow that suits you.

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Again, work to find your rhythm.

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We'll meet in down dog.

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Here we go, inhale, lift
the left leg up high.

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Exhale, knee to nose.

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Step it up, lower the 
right knee down

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and take your time
here, find your footing.

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Engage the inner thighs,
pull the left hip crease back

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and inhale, reach it up in
overhead, big beach ball.

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Lots of space.

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Inhale, lift your heart, smile.

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And on an exhale, 
rain it down.

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Plant the right palm.

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When you're ready, pull
that left hip crease back.

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Left fingertips up towards the sky.

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Breathing deep here.

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Long, beautiful neck.

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And exhale, release.

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Plant the palm, step it back

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and you go with the flow.

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In downward dog, take a
deep breath in and exhale,

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sigh it out.

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Inhale, look forward.

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On the exhale, 
make your way to the top.

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Inhale, lift and lengthen.

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Exhale, soften and bow.

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Bend the knees, inhale, 
reach for the sky.

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And exhale, thumbs back, 
pinkies forward.

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Inhale, reach; 
exhale, forward fold.

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This time, 
bend the knees generously.

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Pull both hip creases back.

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Feet are together.

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And when you're ready, left
fingertips come right down

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in front of your gaze and we're
gonna open right fingertips

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to the sky.

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Keep that, 
lengthen the crown, inhale.

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And on an exhale, bring it back,

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right fingertips replace
the left and inhale

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as if you were pulling
a bow and arrow back.

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Reach left fingertips 
up towards the sky.

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Big breath in, you got this.

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Exhale, back down you go.

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Forward fold.

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Inhale, lift and lengthen,
maybe trying lifting the heels,

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connecting to your center
and then maintain that

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as you bend the knees and try
to hop it back, Chaturanga.

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Upward facing dog,

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downward facing dog.

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Inhale, lift the 
right leg up high.

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Exhale, right knee 
to right tricep.

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Inhale, three-legged dog;

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exhale, cross it 
over to the left.

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Inhale, three-legged dog.

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Last time, exhale, knee to nose.

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Step your right foot up, 
high lunge.

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Squeeze the inner thighs together,

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cultivate strength and
when you're ready, inhale.

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Reach the fingertips up high,
big beach ball overhead.

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Pull that right hip crease
back, connect to your center.

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Inhale, draw the palms together.

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And exhale, 
big twist to the right.

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Left tricep to the outer edge
of that right thigh bone.

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Strong in the back leg.

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You can always 
lower the back knee

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as you grow your practice.

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Lift it up whenever you're ready.

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Option here to open up the arms.

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Keep length from crown to tail.

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Awesome.

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Inhale in, exhale, release.

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Step the back foot up halfway.

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Pyramid pose, 
straightening both legs,

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lifting right hip crease
up towards the heavens.

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Relax the weight of the
head down and breathe deep.

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Big inhale in, big
exhale, back to your lunge

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and back to plank.

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Find your rhythm, 
move with your breath.

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Vinyasa.

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Downward facing dog.

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Inhale, lift the left leg up high.

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Exhale, left knee to left tricep.

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Inhale, lift it up.

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Exhale, cross it over.

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Inhale, last time.

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Exhale, knee to nose.

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Step the left foot up,

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find your foundation, squeeze
the inner thighs together.

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Bend that right knee a
little bit so you can get

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your pelvis underneath you.

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Navel draws in and up.

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When you're ready, 
reach for the sky.

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Lots of space.

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Inhale, open your heart.

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Exhale, moving into your twist.

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Outer edge of the right
arm against the outer edge

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of the left thigh.

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Lots of length from the
crown all the way to the tail

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and all the way out
through that right heel.

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Open up the arms 
if you're ready.

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If not, be where you are
today, fully present.

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Inhale in, exhale to release.

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Great, step that back
foot up, pyramid pose,

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straightening both legs.

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Inhale, lengthen.

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Exhale to fold.

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Top of the left thigh
bone gently pulls up.

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Take one more deep breath in.

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Then use your exhale to slowly
come back to your lunge,

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back to a strong plank.

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Then you can take it straight
to downward facing dog

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or vinyasa.

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Listen to your body,

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move with your breath.

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From down dog, inhale, 
look forward, bend the knees.

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And exhale, 
hop or step to the top.

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Inhale, find the length; 
exhale, fold.

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Inhale, reach for the sky.

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00:12:39,525 --> 00:12:42,795
Exhale, bend the elbows, 
open the chest.

254
00:12:42,795 --> 00:12:44,346
Inhale, reach.

255
00:12:44,346 --> 00:12:46,603
And exhale, fold.

256
00:12:47,933 --> 00:12:49,835
Inhale, halfway lift.

257
00:12:49,835 --> 00:12:53,172
Lift the heels, draw the belly in

258
00:12:53,172 --> 00:12:55,608
then maintain that
connection to your center,

259
00:12:55,608 --> 00:12:59,512
uddiyana bandha, as you
release the palms to the ground

260
00:12:59,512 --> 00:13:03,315
and practice hopping it
back, chaturanga. charter

261
00:13:03,315 --> 00:13:05,784
Inhale, up dog.

262
00:13:05,784 --> 00:13:08,053
Exhale, down dog.

263
00:13:08,053 --> 00:13:10,089
Here we go, 
picking up the pace, giddy up.

264
00:13:10,089 --> 00:13:12,358
Inhale, right leg up high.

265
00:13:12,358 --> 00:13:15,051
Exhale, right knee 
to right elbow.

266
00:13:15,051 --> 00:13:18,344
Inhale, exhale, cross it over.

267
00:13:18,344 --> 00:13:21,333
Inhale, exhale, knee to nose.

268
00:13:21,333 --> 00:13:23,232
Then step it up.

269
00:13:23,232 --> 00:13:25,404
Pivot on the back foot,
find your foundation

270
00:13:25,404 --> 00:13:27,706
for warrior one.

271
00:13:27,706 --> 00:13:29,942
Reaching the fingertips
up whenever you're ready,

272
00:13:29,942 --> 00:13:32,434
big beach ball overhead.

273
00:13:33,746 --> 00:13:36,815
Then slowly, we'll release
the arms, find eagle arms,

274
00:13:36,815 --> 00:13:39,618
right arm 
underneath the left arm.

275
00:13:39,618 --> 00:13:41,787
Inhale, elbows lift.

276
00:13:41,787 --> 00:13:45,391
Exhale, bowing forward, 
chin to chest,

277
00:13:45,391 --> 00:13:47,660
navel draws in.

278
00:13:47,660 --> 00:13:49,895
Beautiful, strong 
footing as you inhale.

279
00:13:49,895 --> 00:13:53,165
Unravel and exhale warrior two.

280
00:13:54,705 --> 00:13:56,602
Keep breathing.

281
00:13:56,602 --> 00:13:59,605
Inhale, reach right fingertips
forward, up and back.

282
00:13:59,605 --> 00:14:00,786
Peaceful warrior.

283
00:14:00,786 --> 00:14:03,142
Keep that bend 
in the front knee.

284
00:14:03,142 --> 00:14:06,083
Exhale, extended side angle.

285
00:14:07,513 --> 00:14:09,515
Long neck.

286
00:14:10,669 --> 00:14:12,851
Inhale, peaceful warrior.

287
00:14:15,087 --> 00:14:19,158
And exhale, all the
way back to your lunge.

288
00:14:19,158 --> 00:14:21,489
Really nice work.

289
00:14:21,489 --> 00:14:23,668
We'll pivot on the back foot,

290
00:14:23,668 --> 00:14:25,397
and here we go, inhale.

291
00:14:25,397 --> 00:14:27,866
Standing splits, 
or as I like to call it,

292
00:14:27,866 --> 00:14:30,135
standing one legged 
forward fold.

293
00:14:30,135 --> 00:14:34,119
So think uttanasana 
on that front leg.

294
00:14:34,119 --> 00:14:37,475
Lift from the left inner thigh.

295
00:14:37,475 --> 00:14:39,834
Left toes point down.

296
00:14:39,834 --> 00:14:42,419
Keep breathing here.

297
00:14:42,419 --> 00:14:44,917
We're gonna soften 
through that left knee,

298
00:14:44,917 --> 00:14:48,200
bend that left knee and slowly
lift it up through center.

299
00:14:48,200 --> 00:14:50,222
Reach the arms up and overhead,

300
00:14:50,222 --> 00:14:53,168
standing one legged
tadasana, you got this.

301
00:14:53,168 --> 00:14:54,960
Stay connected to your core.

302
00:14:54,960 --> 00:14:59,207
Inhale, and exhale,
release the left foot down.

303
00:14:59,207 --> 00:15:00,148
Beautiful.

304
00:15:00,148 --> 00:15:02,073
Inhale, reach for the sky.

305
00:15:02,073 --> 00:15:04,657
Exhale, bend the elbows.

306
00:15:04,657 --> 00:15:06,794
Inhale, reach.

307
00:15:06,794 --> 00:15:09,041
Exhale, fold.

308
00:15:09,041 --> 00:15:11,844
Inhale, halfway lift, 
your version.

309
00:15:11,844 --> 00:15:14,442
Exhale, step or hop it back.

310
00:15:14,442 --> 00:15:17,616
Move through a vinyasa here
or feel free to take it

311
00:15:17,616 --> 00:15:20,886
straight to downward facing dog.

312
00:15:20,886 --> 00:15:23,017
Here we go, other side.

313
00:15:23,017 --> 00:15:26,354
Moving with the breath, inhale,
lift the left leg up high.

314
00:15:26,354 --> 00:15:28,867
Left knee to left elbow.

315
00:15:28,867 --> 00:15:30,863
Inhale, reach it up.

316
00:15:30,863 --> 00:15:33,044
Exhale, cross it over.

317
00:15:33,044 --> 00:15:34,520
Inhale, reach.

318
00:15:34,520 --> 00:15:36,741
Exhale, knee to nose.

319
00:15:36,741 --> 00:15:40,031
Step the left foot up,
pivot on the back foot.

320
00:15:40,031 --> 00:15:41,360
Find your foundation.

321
00:15:41,360 --> 00:15:45,577
When you're ready, reach
the fingertips up high,

322
00:15:45,577 --> 00:15:49,815
warrior one, pulling that
left hip crease back.

323
00:15:49,815 --> 00:15:51,830
Inhale, open your heart.

324
00:15:51,830 --> 00:15:55,387
And exhale, this time left
arm underneath your right,

325
00:15:55,387 --> 00:15:56,789
garudasana arms.

326
00:15:56,789 --> 00:16:01,026
Inhale, lift the elbows up high.

327
00:16:01,026 --> 00:16:04,663
Exhale, draw the navel in, 
chin to chest,

328
00:16:04,663 --> 00:16:06,065
rounding through the spine.

329
00:16:06,065 --> 00:16:07,533
Strong legs here.

330
00:16:09,483 --> 00:16:11,603
Inhale.

331
00:16:11,603 --> 00:16:13,839
Exhale, unravel, warrior two.

332
00:16:15,579 --> 00:16:17,913
Beautiful, 
front knee over front ankle.

333
00:16:19,921 --> 00:16:22,614
Moving with the breath,
inhale, peaceful warrior,

334
00:16:22,614 --> 00:16:25,398
reach fingertips forward, 
up and back.

335
00:16:26,919 --> 00:16:28,954
Create space.

336
00:16:28,954 --> 00:16:32,057
On an exhale, 
extended side angle.

337
00:16:32,057 --> 00:16:35,694
Maintain that length 
from crown to tail.

338
00:16:37,304 --> 00:16:40,514
Keep energy in the right inner thigh.

339
00:16:43,736 --> 00:16:46,538
Peaceful warrior one more
time, moving with your breath,

340
00:16:46,538 --> 00:16:48,540
just nice, long, 
smooth, deep breaths.

341
00:16:49,530 --> 00:16:53,932
Inhale and exhale, cartwheeling
all the way back down

342
00:16:53,932 --> 00:16:57,116
to your lunge, awesome work.

343
00:16:57,116 --> 00:16:59,184
Pivot on the back foot, 
standing splits

344
00:16:59,184 --> 00:17:01,387
whenever you're ready.

345
00:17:01,387 --> 00:17:05,190
Working to keep the
inner thighs engaged,

346
00:17:05,190 --> 00:17:07,798
the toes full of energy.

347
00:17:09,228 --> 00:17:11,997
Hips are leveled here so
you're really thinking about

348
00:17:11,997 --> 00:17:14,877
bringing your right inner
thigh up towards the sky.

349
00:17:15,968 --> 00:17:20,093
Maintain nice control of
the breath, strong focus.

350
00:17:20,093 --> 00:17:23,275
Here we go bringing the
right knee in nice and slow,

351
00:17:23,275 --> 00:17:24,915
all the way up.

352
00:17:24,915 --> 00:17:26,979
Fingertips reach 
towards the sky,

353
00:17:26,979 --> 00:17:29,248
standing one legged tadasana.

354
00:17:29,248 --> 00:17:31,617
Big beach ball overhead.

355
00:17:31,617 --> 00:17:36,797
Squeeze right knee up and in
and, on an exhale, release.

356
00:17:36,797 --> 00:17:40,359
Inhale, reach, maybe
slight back bend here.

357
00:17:40,359 --> 00:17:44,761
And exhale, 
hands to heart, namaste.

358
00:17:44,761 --> 00:17:48,667
Awesome work, take a moment
here to loop the shoulders,

359
00:17:48,667 --> 00:17:53,667
close your eyes, cool it
down, observe your breath.

360
00:17:58,844 --> 00:18:01,647
When you're ready, step
or hop the feet as wide

361
00:18:01,647 --> 00:18:04,283
as your yoga mat, and then turn
your toes out left to right

362
00:18:04,283 --> 00:18:06,351
so they're spilling off the map.

363
00:18:06,351 --> 00:18:08,554
Inhale, reach for the heavens.

364
00:18:08,554 --> 00:18:12,191
And exhale, down you go,
have some fun, keep it light.

365
00:18:12,191 --> 00:18:14,326
We're coming into 
our yogic squat.

366
00:18:16,006 --> 00:18:18,464
Some love for the hips
here, keep a nice awareness

367
00:18:18,464 --> 00:18:20,466
in the head, the neck.

368
00:18:21,633 --> 00:18:23,635
Press into all four 
corners of the feet,

369
00:18:23,635 --> 00:18:25,637
and if the heels don't 
come down, no prob,

370
00:18:25,637 --> 00:18:27,639
you can keep them lifted here.

371
00:18:31,910 --> 00:18:34,646
Then stay here, or if
you have a crow practice

372
00:18:34,646 --> 00:18:37,382
or want to practice vakasana, 
now would be

373
00:18:37,382 --> 00:18:39,818
a great chance to do that,
bringing the toes together,

374
00:18:39,818 --> 00:18:43,133
sending the gaze forward.

375
00:18:43,133 --> 00:18:45,624
Your practice thus far has
really prepped you nicely

376
00:18:45,624 --> 00:18:48,727
for vakasana, but be sure
to keep your gaze forward,

377
00:18:48,727 --> 00:18:51,548
navel drawing up.

378
00:18:51,548 --> 00:18:54,132
You can also just 
stay in yogic squat.

379
00:18:54,132 --> 00:18:57,669
So a little bit of play
time for you to either

380
00:18:57,669 --> 00:19:00,038
give some love to the hips

381
00:19:00,038 --> 00:19:02,557
or work on your arm balance.

382
00:19:03,909 --> 00:19:07,412
When you're satisfied, 
we'll meet by slowly bringing

383
00:19:07,412 --> 00:19:11,917
the fingertips behind
us and coming to sit.

384
00:19:15,120 --> 00:19:17,189
When you're ready,
extend the legs out long,

385
00:19:17,189 --> 00:19:19,191
maybe give them a little shake.

386
00:19:22,294 --> 00:19:24,296
We'll bring the right
knee up towards the chest,

387
00:19:24,296 --> 00:19:26,951
swing the right 
fingertips behind.

388
00:19:28,934 --> 00:19:30,302
Check in with the neck.

389
00:19:30,302 --> 00:19:33,009
Make sure there's 
no added tension there.

390
00:19:33,872 --> 00:19:35,874
Sometimes in the 
powerful practice,

391
00:19:35,874 --> 00:19:38,310
we can create some 
tension in the neck.

392
00:19:38,310 --> 00:19:40,312
And then when you're ready,
just switch to the other side,

393
00:19:40,312 --> 00:19:41,480
same little twists.

394
00:19:41,480 --> 00:19:44,116
Sit up nice and tall,
check in with the neck.

395
00:19:45,676 --> 00:19:50,122
Breath, big breathes all the
way down into your diaphragm,

396
00:19:50,122 --> 00:19:52,124
into your belly.

397
00:19:56,929 --> 00:19:59,552
Awesome. Then when 
you're ready, release.

398
00:19:59,552 --> 00:20:02,834
We'll bring both knees
up, feet on the ground.

399
00:20:02,834 --> 00:20:06,772
Bring the hands behind
the backs of the thighs.

400
00:20:06,772 --> 00:20:09,374
Loop the shoulders, 
lift your heart,

401
00:20:09,374 --> 00:20:13,465
stay there or slowly lift the
shins parallel to the sky.

402
00:20:14,479 --> 00:20:18,884
Stay there or reach the
fingertips forward, palms up.

403
00:20:18,884 --> 00:20:22,807
Lift your heart, 
plug the shoulders back.

404
00:20:24,122 --> 00:20:26,458
Here we go, inhale,
reach the fingertips up.

405
00:20:26,458 --> 00:20:28,694
Exhale, twist to the right as you extend

406
00:20:28,694 --> 00:20:30,195
through the left leg.

407
00:20:30,195 --> 00:20:32,064
Inhale, up to center,

408
00:20:32,064 --> 00:20:33,999
exhale to the left

409
00:20:33,999 --> 00:20:36,168
so palms can 
be together, namaste

410
00:20:36,168 --> 00:20:38,904
or you can separate 
them and pretend like

411
00:20:38,904 --> 00:20:40,038
you're holding Simba.

412
00:20:40,038 --> 00:20:42,841
I'm gonna take Simba off
the ledge literally there,

413
00:20:42,841 --> 00:20:44,042
have some fun with it.

414
00:20:44,042 --> 00:20:45,744
Inhale, up to center.

415
00:20:45,744 --> 00:20:47,412
Exhale, you twist.

416
00:20:47,412 --> 00:20:48,714
Keep going.

417
00:20:48,714 --> 00:20:50,716
Try to maintain 
that lift in the heart.

418
00:20:50,716 --> 00:20:52,985
This is so great for the core
strength, for the back body.

419
00:20:52,985 --> 00:20:54,453
You got it, keep it going.

420
00:20:55,773 --> 00:20:58,090
And if you need to back
off a little bit, you can.

421
00:20:58,090 --> 00:20:59,706
No worries.

422
00:21:00,859 --> 00:21:03,373
Stay present, smile.

423
00:21:04,663 --> 00:21:07,088
And here we go, 
two more on each side.

424
00:21:09,601 --> 00:21:11,737
Now one more in 
each side, stick with it.

425
00:21:14,272 --> 00:21:15,507
And release.

426
00:21:15,507 --> 00:21:18,477
Oh, one of my 
favorite yoga poses here,

427
00:21:18,477 --> 00:21:21,146
arms resting on the
knees, just bow the head.

428
00:21:23,116 --> 00:21:25,926
And when you're ready, 
coming to lie down.

429
00:21:28,220 --> 00:21:30,622
Interlace the fingertips,

430
00:21:30,622 --> 00:21:32,691
bring them behind 
the head and go ahead

431
00:21:32,691 --> 00:21:34,485
and extend the thumbs.

432
00:21:34,485 --> 00:21:36,294
Begin to give yourself
a little massage there,

433
00:21:36,294 --> 00:21:39,465
releasing any tension, 
should feel good.

434
00:21:40,432 --> 00:21:43,335
When you're ready, let the
knees fall heavy to the right.

435
00:21:45,755 --> 00:21:48,373
If you need more, cross the
right ankle over the top

436
00:21:48,373 --> 00:21:50,375
of the left thigh here,
then close your eyes

437
00:21:50,375 --> 00:21:52,998
and big breaths to 
find some release.

438
00:21:56,175 --> 00:21:57,916
And take it to the other
side whenever you're ready.

439
00:21:57,916 --> 00:21:59,918
And again, if you need a
little more, you can cross

440
00:21:59,918 --> 00:22:02,699
the left ankle over the
top of the right thigh.

441
00:22:03,855 --> 00:22:05,566
Breathe deep.

442
00:22:06,792 --> 00:22:08,948
Massaging the back of the neck.

443
00:22:10,696 --> 00:22:12,397
And then release.

444
00:22:12,397 --> 00:22:16,956
All right, keep the knees
bent, heels on the ground.

445
00:22:18,203 --> 00:22:20,272
Inhale, lift the head,
the neck, the shoulders;

446
00:22:20,272 --> 00:22:22,941
and then exhale, 
lift the shins parallel.

447
00:22:22,941 --> 00:22:24,843
Yogi bicycles.

448
00:22:24,843 --> 00:22:26,678
Slow and mindful.

449
00:22:26,678 --> 00:22:29,981
Right knee to right elbows,
you extend the right leg.

450
00:22:29,981 --> 00:22:32,084
And then exhale, twist.

451
00:22:32,084 --> 00:22:35,353
Inhale to center; exhale, twist.

452
00:22:35,353 --> 00:22:37,989
Inhale to center; exhale, twist.

453
00:22:37,989 --> 00:22:39,960
Keep it going.

454
00:22:39,960 --> 00:22:43,359
Scoop the tailbone up,
draw the navel down.

455
00:22:45,397 --> 00:22:48,533
Try to keep the elbows
wide as you come to center,

456
00:22:50,902 --> 00:22:54,539
cultivating strength, you're
so awesome, so strong.

457
00:22:54,539 --> 00:22:56,684
Let's do two more.

458
00:22:57,874 --> 00:23:01,010
And now one more on
each side, you got this.

459
00:23:03,915 --> 00:23:05,684
And we rock!

460
00:23:05,684 --> 00:23:07,052
Release.

461
00:23:07,052 --> 00:23:10,555
Supta baddha konasana,
recline to cobbler's pose,

462
00:23:10,555 --> 00:23:13,225
take your hands to your
belly, give them a little pet.

463
00:23:13,225 --> 00:23:15,193
Soles of the feet 
come together here,

464
00:23:15,193 --> 00:23:17,095
knees nice and wide.

465
00:23:18,555 --> 00:23:20,870
Ahhh, then when you're
ready, bring the left hand

466
00:23:20,870 --> 00:23:23,833
to the heart and the right
hand gently to the belly.

467
00:23:25,583 --> 00:23:27,433
Awesome work today.

468
00:23:28,940 --> 00:23:32,344
Allow your breath to return
to its natural rhythm

469
00:23:33,654 --> 00:23:36,728
and take a solid moment
to appreciate your body.

470
00:23:38,884 --> 00:23:41,153
When you're ready, we'll
release the fingertips

471
00:23:41,153 --> 00:23:42,575
to the outer edges of the legs,

472
00:23:42,575 --> 00:23:45,223
bringing the knees together.

473
00:23:45,223 --> 00:23:48,059
Lift the toes, squeeze.

474
00:23:48,059 --> 00:23:51,563
Knees up towards the chest,
give yourself a big hug.

475
00:23:51,563 --> 00:23:53,832
Then bring the palms to the
knees and reach the toes

476
00:23:53,832 --> 00:23:55,567
towards the front edge.

477
00:23:55,567 --> 00:23:58,403
Should feel really 
good in the back body.

478
00:23:58,403 --> 00:24:01,096
And then whenever you're
ready, roll it up.

479
00:24:02,174 --> 00:24:05,277
On an inhale, squeeze, 
shoulders to ears.

480
00:24:05,277 --> 00:24:07,679
And exhale, drop them down.

481
00:24:07,679 --> 00:24:09,648
Inhale, squeeze and lift.

482
00:24:09,648 --> 00:24:10,682
Exhale, let it go.

483
00:24:10,682 --> 00:24:12,684
Last one, big squeeze.

484
00:24:12,684 --> 00:24:14,548
And exhale, release.

485
00:24:16,221 --> 00:24:18,557
Just take a quick moment
here to close your eyes

486
00:24:18,557 --> 00:24:21,242
and experience stillness.

487
00:24:23,672 --> 00:24:26,139
Once again, give thanks 
for this moment.

488
00:24:29,476 --> 00:24:31,868
And gently bat 
the eyelashes open.

489
00:24:32,737 --> 00:24:34,688
Inhale, lots of love in.

490
00:24:35,874 --> 00:24:38,043
And exhale, lots of love out.

491
00:24:46,936 --> 00:24:51,356
(light music)