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

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I'm Adriene and today we
have an awesome practice

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for confidence.

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So the tools of yoga 
are super powerful

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and the awareness that we
have in our body language

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and in our breath,

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can really make a difference

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in the way that 
we carry our self

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and meet and greet different
experiences in our life.

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So whether you have something

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that you're looking forward to,

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an interview or a date.

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(tongue clicks)

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Or something, or you just
want to become more alive

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and confident and in love
with your mind and your body

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and your soul, this practice
is gonna be awesome for you.

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Let's get started.

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(soft guitar music)

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Alright let's begin cross
legged sitting up nice and tall.

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Just taking a second to check
in with where you're at today.

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(deep breath)

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So we're gonna move swiftly
throughout this practice

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so I invite you to 
really take this moment

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right here right now,
to simply drop the past,

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drop the day thus far.

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Kindly put your to do
list and what's ahead,

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maybe you have a big interview
or something, a hot date no.

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Put it aside and drop your
pin down right here right now

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and we'll use the breath to
guide us, to just tune in.

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(soft inhale)

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Big inhale in through the nose,

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big exhale out through
the nose or the mouth

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whatever feels good here.

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(deep outward breath)

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Just get that 
breath going, inhale

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(strong inward breath)

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and exhale.

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(strong exhale)

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Even deeper.

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(strong inhale and exhale)

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And last one go ahead 
and close your eyes.

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Big breath in.

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(deep inward breath)

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Big breath out.

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(strong outward breath)

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Awesome, draw the hands to
heart namaste, big breath in.

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(strong inward breath)

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And then exhale, 
press the palms forward,

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spread the fingertips super wide.

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Create a bunch of 
energy in the hands here

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as you press into 
the base of the palms

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and then take a second
to plug the shoulders in

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and lift your chest, 
lift your heart.

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Inhale in, keep that deep
breath going, let it unfold.

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(inward breath)

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Give the thinking mind a
break and use your breath

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to just tune in to the
sensations of the body.

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(strong inward breath)

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And then slowly we're
gonna take the hands,

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dial them all the 
way over to the left

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and come into a twist.

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Try to keep that
lift in the heart

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and the shoulders plugged
in just as they were.

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Open up through the chest,
no need to crank here.

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Work on opening 
the front body here,

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finding a little 
softness in the neck.

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Great then we release, bring
the hands all the way back

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this time opposite direction,
fingertips rotate down.

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You get a great stretch
in the forearm here.

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We're gonna plug 
the shoulders in,

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I call this Thriller Arms.

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So after this you can
listen to the song Thriller

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to extra boost your confidence,

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why not?

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And then dial it 
over to the right,

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connect to your center
and come into your twist

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on the other side.

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Lift the chest, 
breath deep please,

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nice long slow deep breaths

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in and out.

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(inward and outward 
strong breaths)

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Great, then reach the arms all
the way back up and forward.

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We'll flip the palms, 
ooh airplane

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and then come all the way
forward onto all fours,

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Tabletop position, Cat-Cow
awakening the spine,

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so good to just stimulate
the energy of the body.

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So drop the belly, 
open through the chest,

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mindful of the shoulders here,
press into your foundation.

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(inhales)

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And on an exhale, rounding
through chin to chest

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(outward breath)

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stretching the back body. 
Keep it going here.

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So a lot of time we can
get a little anxious.

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A little anxiety, feel a little stuck

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because there is 
stagnation in the body.

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And the best way to begin to
move that around to break it up

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and find a little 
freedom and ease,

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is to do some 
spinal work, spinal flexion.

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Opening of the
chest and the heart.

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(breaths)

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So I'll just remind you of this,

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that you can really 
bring the breath.

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(exhales)

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(inhales)

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And really benefit from
your yoga practice.

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Great come back 
to that table top position,

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bring the two big toes together,

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the knees as wide 
as your yoga mat.

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Walk the fingertips 
all the way out

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and then inhale, look forward
as you send the hips back

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coming to an active,
extended child's pose here.

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So really active in the arms,

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you might even lift up the
palms come onto the fingertips.

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This matches my pants 
this kind of like.

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(growls)

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Fierce.

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Claw.

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Fierce claw, yoga with fierce claw.

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Draw the tops of the
shoulders away from the ear

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and then remember when 
we plugged them in

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so see if you can pull
back a little bit here

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and then finally 
melt the head down.

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If it feels good, 
forehead to the mat.

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You can release the 
palms to the mat

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and we're gonna take five nice
long loving breaths in here.

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Breathing into the back body,

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a total surrender.

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(breaths deeply)

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Again bring the breath.

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(deep inward and outward breath)

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Nurturing the systems of
energy, your nervous system.

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(deep breathing)

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Stretching through the hips.

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(deep breath)

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The back, the shoulders.

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(outward breath)

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Forehead presses into the
mat for one more breath,

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if you wanna rock it gently
side to side you can,

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it wouldn't be a bad idea as
this is the third eye point

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or the point of intuition,

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your inner teacher, 
your inner wisdom.

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(breaths)

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Cool, then press into the
palms, inhale look forward,

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exhale, come all the way
back up to all fours.

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Walk the knees 
underneath the hip points

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and when you're ready, 
curl the toes under

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and we're gonna make our
way to downward facing dog.

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Go ahead and take your dog
for a walk, stretch it out.

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Find places to lengthen, keep
it going with the breath.

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(heavy breath)

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Find that support from within,

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by drawing the naval in and
up, hugging the lower ribs in.

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(strong breath)

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And then when you're ready.

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(inward and outward breath)

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After you've taken a moment
to stretch it out and refine,

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come to a place of stillness.

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(slow breathing)

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Breathing deep.

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(relaxed inward and 
outward breaths)

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Awesome, now we're gonna
step the right foot up

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behind the right hand, left
foot up behind the left hand.

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Feet hip width 
apart here to start,

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take a nice big forward fold.

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Stretching out 
through the hamstrings,

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crown of the head 
towards the earth,

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bend your knees as 
generously as you like,

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find what feels good here.

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(smooth breathing)

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Swing a little side to side.

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(inward and outward breath)

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Great then release the arms
and inhale, lift up halfway.

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Palms to the tops of the thighs,

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find length through 
the crown the head,

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pull the elbows back here.

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Careful not to lock out 
through the knees,

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but keep a little
softness, a little support.

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Connect the feet to the
earth, big breath in here.

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(inward breath)

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Find length, and then on
the exhale let it all go.

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Awesome work.

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Tuck the chin into the
chest and roll all the way

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up to your best and most
beautiful mountain pose.

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Now as you stack 
up through the spine,

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really press into your
foundation, your feet.

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See if you can cultivate a
little energy up from the earth

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here to support you.

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So draw up from 
the arches of the feet.

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Maybe lift the kneecaps
sometime is a helpful action.

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Tone the quads 
and open the chest.

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(deep breathing)

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Again come into you best
and most beautiful Tadasana.

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Deep in the breath.

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(outward breath)

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Create space.

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(breaths)

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Lengthen through all
four sides of the torso.

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(strong breath)

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And then when you're 
ready we're gonna

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bring the hands back,
interlace the fingertips,

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draw the knuckles down and
away, open up through the chest.

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(deep breath)

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Big breaths, in and out.

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Strong footing, open the chest.

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(inward breath)

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Lift your heart and option
there to gently lift the chin

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slight back bent check it out,
what feels good in your body.

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(deep breath)

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Great then we'll release
that, bring the palms together

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and then just walk the
feet in arch to arch.

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Great so I'm gonna bring
the sternum up to the thumbs

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just warming up the
legs, awakening the body,

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sending awareness throughout
the whole body here

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to feel good.

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(strong inward breath)

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And confident, 
open in the chest.

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So we're gonna play with
a little balancing here

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but to start we're 
gonna work out

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a little stretch in the legs.

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So just slowly coming up to
a little Flamingo pose here.

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If this is already
challenging your balance,

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bring the hands to the waistline
or use fingertips on a wall

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or on a chair.

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(breath)

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So I need you to 
bring the breath again.

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(strong breath)

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Flamingo pose here.

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Soft and buoyant, not standing
knee here so not locked out.

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Great then send the
right fingertips forward,

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and then slowly we're 
gonna trace a line

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all along the right shin
and grab the right ankle.

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Keep the right knee 
hugging into center,

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big quad stretch here.

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(breaths)

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So if you want more,

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you can release the
left fingertips behind,

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you know what to do here.

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(strong breath)

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Breath deep, keep that lift
up through the front body.

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And keep trying to lengthen

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through all four 
sides of the torso.

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Supporting the spine 
and the energy

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of the Chakras in the spine.

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(strong breath)

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Beautiful.

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Now stay here 
working on balance,

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so first bus stop is Flamingo,

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then you have this kind
of quad stretch here

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working on balance,

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squeezing the inner
thighs to the mid line.

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We're taking it a step
further Standing Bow

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as we bring the right hand

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to the inner arch 
of the right foot,

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the arch of the right foot.

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Keeping the left thumb 
here to remind you

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00:10:43,538 --> 00:10:46,753
to lift the sternum here
as we inhale, exhale.

257
00:10:46,753 --> 00:10:50,364
Slowly, kicking right
toes up towards the sky,

258
00:10:50,364 --> 00:10:54,495
soft bend in that standing
leg, keep the heart open.

259
00:10:54,495 --> 00:10:56,480
Breathing deep, woah.

260
00:10:56,480 --> 00:10:57,902
(deep breath)

261
00:10:57,902 --> 00:10:58,735
So if you fall.

262
00:10:58,735 --> 00:10:59,568
(laughs)

263
00:10:59,568 --> 00:11:01,072
Beautiful.

264
00:11:01,072 --> 00:11:03,139
Come back, catch your balance.

265
00:11:03,139 --> 00:11:06,133
Support yourself 
with your breath.

266
00:11:06,133 --> 00:11:08,282
(breathing)

267
00:11:08,282 --> 00:11:10,136
So I'm working to 
kick my right toes

268
00:11:10,136 --> 00:11:11,498
all the way up towards the sky,

269
00:11:11,498 --> 00:11:13,006
whilst still finding extension

270
00:11:13,006 --> 00:11:14,412
towards the back edge of my mat.

271
00:11:14,412 --> 00:11:16,662
If you want, taking the
left fingertips forward

272
00:11:16,662 --> 00:11:19,255
but remember that plugging
in of the left shoulder here.

273
00:11:19,255 --> 00:11:20,581
(breaths)

274
00:11:20,581 --> 00:11:24,588
Breathing deep you got it, one
more big breath in and out.

275
00:11:24,588 --> 00:11:25,585
(deep breath)

276
00:11:25,585 --> 00:11:27,239
Soft gaze.

277
00:11:27,239 --> 00:11:30,142
(strong breaths)

278
00:11:30,142 --> 00:11:31,975
Focused on the breath.

279
00:11:32,938 --> 00:11:35,519
Great to come of the
pose we're gonna release

280
00:11:35,519 --> 00:11:37,413
wherever you are even
if you've fallen out,

281
00:11:37,413 --> 00:11:39,866
let's all come here give
the right knee a big squeeze

282
00:11:39,866 --> 00:11:42,172
in towards the chest, 
open the heart,

283
00:11:42,172 --> 00:11:45,252
plug the shoulders in, 
life the chest

284
00:11:45,252 --> 00:11:47,463
and then exhale, we release.

285
00:11:47,463 --> 00:11:51,980
We reconnect we ground down,
open the palms, Mountain pose.

286
00:11:51,980 --> 00:11:55,480
(deep breaths in and out)

287
00:11:58,693 --> 00:12:00,951
Great, palms come 
together other side.

288
00:12:00,951 --> 00:12:03,371
Strong awareness in 
that standing leg

289
00:12:03,371 --> 00:12:05,891
as we peel the left knee
up for a little Flamingo.

290
00:12:05,891 --> 00:12:06,785
(strong outward breath)

291
00:12:06,785 --> 00:12:09,511
So for you dancers 
it's a little posse.

292
00:12:09,511 --> 00:12:11,652
Or if you've always 
wanted to be a dancer,

293
00:12:11,652 --> 00:12:14,022
now you can be one.

294
00:12:14,022 --> 00:12:14,855
Yeah.

295
00:12:16,818 --> 00:12:18,395
So whether you just 
need a little lift

296
00:12:18,395 --> 00:12:21,336
or you're preparing for something,
an audition an interview,

297
00:12:21,336 --> 00:12:23,633
like I said a date, a conversation,

298
00:12:23,633 --> 00:12:27,600
this is your time to really
find support from within.

299
00:12:27,600 --> 00:12:29,466
So balancing poses 
can be a little brutal

300
00:12:29,466 --> 00:12:32,848
because they kind of show us
when we're not connected right?

301
00:12:32,848 --> 00:12:34,683
Uh, and it can be frustrating

302
00:12:34,683 --> 00:12:36,215
and we can be hard on ourselves.

303
00:12:36,215 --> 00:12:38,841
So the lesson here 
is to just tend to it.

304
00:12:38,841 --> 00:12:40,712
Be kind and 
gentle with yourself.

305
00:12:40,712 --> 00:12:42,017
(breathing)

306
00:12:42,017 --> 00:12:43,494
Find support 
where you need it,

307
00:12:43,494 --> 00:12:45,040
with your breath 
or with the wall.

308
00:12:45,040 --> 00:12:46,800
(laughs)

309
00:12:46,800 --> 00:12:49,090
And stick with the practice,
right we're almost done here.

310
00:12:49,090 --> 00:12:50,118
Here we go.

311
00:12:50,118 --> 00:12:53,087
(strong breathing)

312
00:12:53,087 --> 00:12:54,037
Right hand stay where it is,

313
00:12:54,037 --> 00:12:55,551
left fingertips are 
gonna reach out,

314
00:12:55,551 --> 00:12:59,968
find this extension and
then slowly lengthen.

315
00:12:59,968 --> 00:13:03,551
Grab the left ankle,
draw the left knee in.

316
00:13:04,567 --> 00:13:06,838
So sorry, keep that length
through the left side body

317
00:13:06,838 --> 00:13:09,317
is what I meant by lengthen.

318
00:13:09,317 --> 00:13:10,783
And then don't rush this, 
just breath in.

319
00:13:10,783 --> 00:13:13,944
Nice quad stretch here
opening and awakening.

320
00:13:13,944 --> 00:13:17,824
Maybe you want more bringing
the right hand back.

321
00:13:17,824 --> 00:13:19,947
(strong breath)

322
00:13:19,947 --> 00:13:23,036
For stability for balance, 
don't give up,

323
00:13:23,036 --> 00:13:24,977
if you keep falling 
out of the pose,

324
00:13:24,977 --> 00:13:26,869
find something a little
point on the ground

325
00:13:26,869 --> 00:13:29,419
or a little point on the 
wall to focus on.

326
00:13:29,419 --> 00:13:32,407
Notice if you're clenching in
the shoulders or in the face.

327
00:13:32,407 --> 00:13:33,694
See if you can keep a softness.

328
00:13:33,694 --> 00:13:36,823
Bring a little grace 
to it or practice.

329
00:13:36,823 --> 00:13:39,756
Lift the sternum, maybe
taking it a step further

330
00:13:39,756 --> 00:13:42,420
we bring the left hand
to the arch of the foot,

331
00:13:42,420 --> 00:13:43,920
soft buoyant knee.

332
00:13:45,179 --> 00:13:47,901
And we grow 
the posture, just play.

333
00:13:47,901 --> 00:13:51,534
Hug the ribs in, 
keep the chest open.

334
00:13:51,534 --> 00:13:53,804
(breaths softly)

335
00:13:53,804 --> 00:13:55,876
Kick the left toes up towards
the sky, take your time.

336
00:13:55,876 --> 00:13:57,626
Focus on the journey.

337
00:13:59,446 --> 00:14:03,294
Integrity in the 
process of refining,

338
00:14:03,294 --> 00:14:06,144
balancing literally on one leg.

339
00:14:06,144 --> 00:14:08,049
Doing your best, 
giving it your all.

340
00:14:08,049 --> 00:14:10,066
Maybe you take the right
fingertips forward,

341
00:14:10,066 --> 00:14:11,778
keep that right 
shoulder plugged in.

342
00:14:11,778 --> 00:14:14,278
(deep breath)

343
00:14:19,425 --> 00:14:21,475
Take one more breath 
wherever you are.

344
00:14:21,475 --> 00:14:23,975
(deep breath)

345
00:14:24,863 --> 00:14:26,225
In and out.

346
00:14:26,225 --> 00:14:27,164
(breaths)

347
00:14:27,164 --> 00:14:28,628
And then slowly release.

348
00:14:28,628 --> 00:14:30,494
Come all the way back 
through the center.

349
00:14:30,494 --> 00:14:32,294
Wherever you are 
join me now here

350
00:14:32,294 --> 00:14:34,720
squeeze that left knee
up towards the heart,

351
00:14:34,720 --> 00:14:37,387
interlace the fingertips
plug the shoulders in,

352
00:14:37,387 --> 00:14:40,856
lift the chest and then
maybe we lift the chin here.

353
00:14:40,856 --> 00:14:42,213
(breaths)

354
00:14:42,213 --> 00:14:44,713
Lengthening through the crown.

355
00:14:45,812 --> 00:14:47,150
Great, uh.

356
00:14:47,150 --> 00:14:51,022
We actually fall out
and release with control

357
00:14:51,022 --> 00:14:52,834
back to our Mountain pose.

358
00:14:52,834 --> 00:14:54,309
Awesome, send the 
fingertips around

359
00:14:54,309 --> 00:14:56,789
opposite finger on top
that you had before,

360
00:14:56,789 --> 00:14:59,693
interlace the fingertips, draw
the knuckles down and away

361
00:14:59,693 --> 00:15:00,998
open through the chest.

362
00:15:00,998 --> 00:15:03,665
(heavy breaths)

363
00:15:04,642 --> 00:15:06,224
Hmm.

364
00:15:06,224 --> 00:15:07,815
Let it go.

365
00:15:07,815 --> 00:15:11,599
Give yourself a big hug, 
right on the top.

366
00:15:11,599 --> 00:15:13,254
Lift the chest, lift your heart.

367
00:15:13,254 --> 00:15:15,421
Strong legs, so bring
the feet together here

368
00:15:15,421 --> 00:15:18,088
so you have one nice long trunk.

369
00:15:19,307 --> 00:15:20,515
(inhale)

370
00:15:20,515 --> 00:15:24,098
And then open and then
opposite arm on top.

371
00:15:24,986 --> 00:15:26,512
Big lift.

372
00:15:26,512 --> 00:15:29,679
(slow steady breaths)

373
00:15:31,169 --> 00:15:32,752
Beautiful, release.

374
00:15:33,862 --> 00:15:35,339
We're gonna turn on out mat

375
00:15:35,339 --> 00:15:37,577
so we can take our legs
nice and wide here.

376
00:15:37,577 --> 00:15:40,410
Standing wide legged forward fold.

377
00:15:41,459 --> 00:15:44,129
So take the legs super wide,

378
00:15:44,129 --> 00:15:46,725
a great way to gauge this is
by sending the fingertips out

379
00:15:46,725 --> 00:15:51,545
and join the ankles just
about where the wrists are

380
00:15:51,545 --> 00:15:53,998
in your mind, it'll be
different for everyone.

381
00:15:53,998 --> 00:15:56,013
Then turn the big toes in,

382
00:15:56,013 --> 00:15:57,785
hands come to the waist line.

383
00:15:57,785 --> 00:15:59,368
And we find a lift.

384
00:16:01,064 --> 00:16:04,088
If this is not a power
pose, I don't know what is.

385
00:16:04,088 --> 00:16:06,779
Close your eyes, 
sit up nice and tall,

386
00:16:06,779 --> 00:16:09,272
stand up nice and tall.

387
00:16:09,272 --> 00:16:10,930
I was thinking about in hero,

388
00:16:10,930 --> 00:16:15,160
this is like how we sit up
nice and tall in hero pose.

389
00:16:15,160 --> 00:16:16,410
Superhero pose.

390
00:16:17,877 --> 00:16:20,569
Now draw energy up from
the arches of the feet,

391
00:16:20,569 --> 00:16:22,872
press into the outer 
edges of the feet

392
00:16:22,872 --> 00:16:25,080
and try to find a nice
even weight in the foot

393
00:16:25,080 --> 00:16:27,876
so If you're kind of not paying
attention to that big toe

394
00:16:27,876 --> 00:16:28,822
see if you can connect

395
00:16:28,822 --> 00:16:31,535
big toe to the ground 
without clenching.

396
00:16:31,535 --> 00:16:33,763
Inhale in, draw the
shoulder blades together,

397
00:16:33,763 --> 00:16:35,214
draw the elbows back.

398
00:16:35,214 --> 00:16:37,062
(smooth breathing)

399
00:16:37,062 --> 00:16:38,395
Close your eyes.

400
00:16:39,924 --> 00:16:41,489
(breathing)

401
00:16:41,489 --> 00:16:42,406
And breath.

402
00:16:44,704 --> 00:16:45,537
I am bold.

403
00:16:46,374 --> 00:16:47,291
I got this.

404
00:16:48,339 --> 00:16:50,839
Maybe a mantra of your choice.

405
00:16:52,948 --> 00:16:55,953
I am balanced, 
I am strong, I am poised.

406
00:16:55,953 --> 00:16:57,025
Big breath in.

407
00:16:57,025 --> 00:16:57,858
(inhales)

408
00:16:57,858 --> 00:17:01,137
Big breath out to send the
heart forward and down.

409
00:17:01,137 --> 00:17:03,123
Crown of the head reaches,
keep the length here,

410
00:17:03,123 --> 00:17:06,823
nice flat back here 
as long as possible.

411
00:17:06,823 --> 00:17:09,914
And eventually, crown of
the head to the earth.

412
00:17:09,914 --> 00:17:12,023
So hands are gonna 
come to the earth here

413
00:17:12,023 --> 00:17:13,588
so we'll all be 
at different levels.

414
00:17:13,588 --> 00:17:16,944
You might need to stay here,
soft bend in the knees.

415
00:17:16,944 --> 00:17:19,442
You might need to come up a bit

416
00:17:19,442 --> 00:17:22,025
and work on a block or a chair.

417
00:17:23,347 --> 00:17:25,565
If you're growing your practice,

418
00:17:25,565 --> 00:17:29,055
try bringing the hands in line
with the arches of the feet

419
00:17:29,055 --> 00:17:32,377
whilst still keeping
this shoulder awareness

420
00:17:32,377 --> 00:17:34,248
that we've had 
throughout this practice,

421
00:17:34,248 --> 00:17:35,794
plugging the shoulders in,

422
00:17:35,794 --> 00:17:37,704
keeping that awareness 
through the chest,

423
00:17:37,704 --> 00:17:41,377
eventually you'll bring
the crown of the head down

424
00:17:41,377 --> 00:17:42,923
and we breath here.

425
00:17:42,923 --> 00:17:44,310
(inhales)

426
00:17:44,310 --> 00:17:47,335
In time, we're building
up to a headstand here

427
00:17:47,335 --> 00:17:50,149
so you might if you're
there in your practice

428
00:17:50,149 --> 00:17:52,625
you might come to a
little tripod headstand,

429
00:17:52,625 --> 00:17:54,334
you might take it 
all the way up.

430
00:17:54,334 --> 00:17:56,157
(exhales)

431
00:17:56,157 --> 00:17:59,692
But be where you are today,
move slow and mindful.

432
00:17:59,692 --> 00:18:00,851
(exhales)

433
00:18:00,851 --> 00:18:03,049
And with the breath.

434
00:18:03,049 --> 00:18:06,170
So a great place to
start is to just be here,

435
00:18:06,170 --> 00:18:07,337
don't rush it.

436
00:18:08,407 --> 00:18:11,596
Elbows and arms are at
two nice right angles,

437
00:18:11,596 --> 00:18:15,227
even, pressing into
all 10 knuckles firmly.

438
00:18:15,227 --> 00:18:17,785
(breaths)

439
00:18:17,785 --> 00:18:19,296
If you're working 
in an inversion,

440
00:18:19,296 --> 00:18:22,310
go ahead and slowly, 
mindfully come out

441
00:18:22,310 --> 00:18:23,217
and everyone begin to

442
00:18:23,217 --> 00:18:25,080
press into the outer 
edges of the feet,

443
00:18:25,080 --> 00:18:29,108
press into the palms and
come all the way back up.

444
00:18:29,108 --> 00:18:33,085
Here we go, we're gonna heel
toe, heel toe the feet in.

445
00:18:33,085 --> 00:18:36,393
Coming into a yoga
squat, toes pointing out

446
00:18:36,393 --> 00:18:38,692
knees nice and wide.

447
00:18:38,692 --> 00:18:41,068
Tops of the thighs have
external rotation here

448
00:18:41,068 --> 00:18:42,161
so they're rolling out.

449
00:18:42,161 --> 00:18:44,280
We're trying to press
out through the knees

450
00:18:44,280 --> 00:18:46,778
and if you can bring
the palms here together.

451
00:18:46,778 --> 00:18:48,455
(breaths softly)

452
00:18:48,455 --> 00:18:52,927
Alright, option to
practice a crow pose here,

453
00:18:52,927 --> 00:18:56,827
if you feel like that
is necessary for today.

454
00:18:56,827 --> 00:18:59,121
Otherwise, stay where you are.

455
00:18:59,121 --> 00:19:01,788
Nice low squat, 
connecting to your roots.

456
00:19:01,788 --> 00:19:03,387
(exhales)

457
00:19:03,387 --> 00:19:05,432
Opening up through the hips,

458
00:19:05,432 --> 00:19:07,072
getting your power shakti on,

459
00:19:07,072 --> 00:19:09,169
getting that energy moving
up through the spine

460
00:19:09,169 --> 00:19:11,201
so you can rock and roll.

461
00:19:11,201 --> 00:19:12,726
If you're working 
in a crow practice

462
00:19:12,726 --> 00:19:14,901
keep the mindfulness 
of the shoulders

463
00:19:14,901 --> 00:19:16,650
that we've had all
throughout the practice,

464
00:19:16,650 --> 00:19:18,568
bring the toes together.

465
00:19:18,568 --> 00:19:20,548
It's super important that
you work to get the knees up

466
00:19:20,548 --> 00:19:22,885
towards the armpit chest,
we don't want them resting

467
00:19:22,885 --> 00:19:24,647
pressing into the elbows.

468
00:19:24,647 --> 00:19:25,480
(exhales)

469
00:19:25,480 --> 00:19:27,107
So in time we get them up here,

470
00:19:27,107 --> 00:19:29,107
find a nice strong base,

471
00:19:29,966 --> 00:19:34,133
gaze forward, look ahead at
your beautiful bright future

472
00:19:35,002 --> 00:19:36,268
whilst still staying present

473
00:19:36,268 --> 00:19:37,275
in your body and in your breath.

474
00:19:37,275 --> 00:19:38,589
Here we go.

475
00:19:38,589 --> 00:19:41,020
Maybe rock front to back.

476
00:19:41,020 --> 00:19:44,004
Finding that lift up
through the upper back body.

477
00:19:44,004 --> 00:19:48,171
Maybe lift up one toe and
then the other breathing deep.

478
00:19:49,200 --> 00:19:51,158
Can also just be in 
a nice little squat.

479
00:19:51,158 --> 00:19:54,190
(smooth breathing)

480
00:19:54,190 --> 00:19:56,523
Gazes forward, neck is long.

481
00:20:01,234 --> 00:20:05,680
Take one more breath wherever
you are, strong and steady.

482
00:20:05,680 --> 00:20:07,930
Leaning into the challenge.

483
00:20:10,028 --> 00:20:13,695
And we'll meet back in
this nice yoga squat.

484
00:20:15,624 --> 00:20:17,116
Close the eyes.

485
00:20:17,116 --> 00:20:18,968
(exhales)

486
00:20:18,968 --> 00:20:19,885
And breath.

487
00:20:22,544 --> 00:20:24,840
Great, when you're ready,
drop the chin to the chest,

488
00:20:24,840 --> 00:20:26,184
awesome work my friends.

489
00:20:26,184 --> 00:20:28,047
Slowly take the 
fingertips around

490
00:20:28,047 --> 00:20:29,692
to support you 
in this transition

491
00:20:29,692 --> 00:20:33,154
as you come bum to the earth
and send the legs out long.

492
00:20:33,154 --> 00:20:34,692
Should feel really 
awesome on the legs

493
00:20:34,692 --> 00:20:36,052
after all the work you've done.

494
00:20:36,052 --> 00:20:40,219
Go ahead and scooch yourself
to the center of the mat.

495
00:20:42,261 --> 00:20:43,775
And then Dandasana.

496
00:20:43,775 --> 00:20:45,057
Pressing into the heels,

497
00:20:45,057 --> 00:20:46,665
palms are gonna come to the sides

498
00:20:46,665 --> 00:20:48,742
or fingertips depending
on the length of your arms

499
00:20:48,742 --> 00:20:50,888
sit up nice and tall.

500
00:20:50,888 --> 00:20:55,623
Stick pose or Staff pose,
drawing up from the pelvic floor,

501
00:20:55,623 --> 00:20:59,456
really connecting to
this stick or this staff,

502
00:21:00,395 --> 00:21:04,562
not that one, don't get too
confident on me, just kidding.

503
00:21:05,602 --> 00:21:06,435
Up through

504
00:21:08,496 --> 00:21:11,295
the torso, the plumb line.

505
00:21:11,295 --> 00:21:15,228
My very serious advanced
beautiful point is that,

506
00:21:15,228 --> 00:21:16,764
(laughs)

507
00:21:16,764 --> 00:21:19,112
Dandasan we also kind of just
always come to this shape

508
00:21:19,112 --> 00:21:23,398
but we forget that Danda,
the Danda is the line from

509
00:21:23,398 --> 00:21:27,002
the base of the spine 
right to the crown.

510
00:21:27,002 --> 00:21:27,835
The line

511
00:21:29,208 --> 00:21:31,168
of our energy centers.

512
00:21:31,168 --> 00:21:32,298
(exhales)

513
00:21:32,298 --> 00:21:36,465
The line of energy that we
move with and that supports us.

514
00:21:37,820 --> 00:21:40,710
And when we take a second
to really connect to this

515
00:21:40,710 --> 00:21:43,846
or your whole practice,
so you're doing awesome,

516
00:21:43,846 --> 00:21:47,346
it really does serve us 
and it really does

517
00:21:48,574 --> 00:21:51,241
alter the way we carry ourselves

518
00:21:52,167 --> 00:21:54,119
and the way we walk into a room

519
00:21:54,119 --> 00:21:57,694
and the way that we meet
and greet experiences.

520
00:21:57,694 --> 00:22:00,162
Whether we plan for them or not.

521
00:22:00,162 --> 00:22:02,504
So take one more 
breath here in your big,

522
00:22:02,504 --> 00:22:04,234
beautiful Dandasana.

523
00:22:04,234 --> 00:22:06,317
(laughs)

524
00:22:08,205 --> 00:22:10,233
And then if the fingertips
are on the earth,

525
00:22:10,233 --> 00:22:11,826
go ahead and bring 
the palms down

526
00:22:11,826 --> 00:22:14,703
and everyone press into the
palms and dig into the heels

527
00:22:14,703 --> 00:22:16,334
and lift your knees.

528
00:22:16,334 --> 00:22:19,403
Send the hips back and 
slowly hands come

529
00:22:19,403 --> 00:22:23,569
to the backs of the thighs
and with love we roll it back.

530
00:22:23,569 --> 00:22:25,379
Hug the knees into the chest,

531
00:22:25,379 --> 00:22:27,837
give yourself a big
hug, awesome work today.

532
00:22:27,837 --> 00:22:28,670
(inhales)

533
00:22:28,670 --> 00:22:30,548
Feel supported by 
your spine here.

534
00:22:30,548 --> 00:22:32,101
(exhales)

535
00:22:32,101 --> 00:22:36,268
Snuggle the shoulder blades
underneath your heart space.

536
00:22:38,283 --> 00:22:40,468
Great work, we're gonna
bring the left foot down,

537
00:22:40,468 --> 00:22:44,301
right foot comes across,
ankle over the right.

538
00:22:45,274 --> 00:22:48,034
Right ankle over the left thigh sorry

539
00:22:48,034 --> 00:22:51,835
and then you know what
to do here, interlace.

540
00:22:51,835 --> 00:22:54,133
Imagine though, that you're
pressing your left foot

541
00:22:54,133 --> 00:22:56,615
into a wall here so
usually this kind of like

542
00:22:56,615 --> 00:22:57,528
dead leg here,

543
00:22:57,528 --> 00:23:00,154
see if you can really
keep an active foot there

544
00:23:00,154 --> 00:23:02,370
and then squeeze the 
legs all the way up.

545
00:23:02,370 --> 00:23:03,942
(exhales)

546
00:23:03,942 --> 00:23:06,913
Close you eyes again and
feel supported in your spine.

547
00:23:06,913 --> 00:23:08,901
(heavy breath)

548
00:23:08,901 --> 00:23:11,060
Supported in general.

549
00:23:11,060 --> 00:23:13,227
(exhales)

550
00:23:15,575 --> 00:23:18,082
Great, release, left foot down.

551
00:23:18,082 --> 00:23:21,758
Right foot's gonna 
keep crossing over

552
00:23:21,758 --> 00:23:24,102
and then we're gonna touch
right toes to the earth

553
00:23:24,102 --> 00:23:25,960
and then you're gonna 
just lift your hips,

554
00:23:25,960 --> 00:23:27,651
send them over to the
right side of your mat

555
00:23:27,651 --> 00:23:31,428
and then continue this
journey down this twist here.

556
00:23:31,428 --> 00:23:34,797
If this is too much, you
can uncross the legs,

557
00:23:34,797 --> 00:23:38,032
open your wings and breath deep.

558
00:23:38,032 --> 00:23:39,084
(soft exhale)

559
00:23:39,084 --> 00:23:40,139
Cooling off.

560
00:23:40,139 --> 00:23:42,635
(inhales)

561
00:23:42,635 --> 00:23:43,685
Restoring.

562
00:23:43,685 --> 00:23:44,765
(exhales)

563
00:23:44,765 --> 00:23:46,903
Lying in your trance 
of our practice

564
00:23:46,903 --> 00:23:50,979
and just simple breath 
work to settle in.

565
00:23:50,979 --> 00:23:53,716
(exhales)

566
00:23:53,716 --> 00:23:55,406
From your center, 
connect to your center

567
00:23:55,406 --> 00:23:58,628
to bring it all the way
back and we'll switch.

568
00:23:58,628 --> 00:24:02,344
Right foot down, cross the left
ankle over the right thigh,

569
00:24:02,344 --> 00:24:04,427
press off the right toes,

570
00:24:05,895 --> 00:24:09,299
and we squeeze the legs
up towards the chest,

571
00:24:09,299 --> 00:24:11,294
keeping active in both feet.

572
00:24:11,294 --> 00:24:15,044
(exhales and inhales deeply)

573
00:24:22,991 --> 00:24:24,311
Great, release.

574
00:24:24,311 --> 00:24:26,295
Right foot to the earth,
continue with the journey

575
00:24:26,295 --> 00:24:30,491
of crossing the left leg down,
left toes touch the earth,

576
00:24:30,491 --> 00:24:31,775
go ahead and lift the hips,

577
00:24:31,775 --> 00:24:33,769
bring them over towards the
left side of your yoga mat

578
00:24:33,769 --> 00:24:37,021
just a hair and then 
coming into the twist

579
00:24:37,021 --> 00:24:38,881
on the other side.

580
00:24:38,881 --> 00:24:41,147
Opening through the arms.

581
00:24:41,147 --> 00:24:42,684
Should feel yummy here.

582
00:24:42,684 --> 00:24:43,517
(exhales)

583
00:24:43,517 --> 00:24:45,534
Breathing deep.

584
00:24:45,534 --> 00:24:47,534
Let's keep this PJ here.

585
00:24:52,632 --> 00:24:55,965
(smooth deep breathing)

586
00:25:03,330 --> 00:25:06,123
Great and then connecting again
to your core, your center,

587
00:25:06,123 --> 00:25:08,447
to come all the way back up.

588
00:25:08,447 --> 00:25:09,531
(strong inhale)

589
00:25:09,531 --> 00:25:11,948
Happy Baby pose, you know it.

590
00:25:12,899 --> 00:25:15,423
Grabbing the outer edges of the feet,

591
00:25:15,423 --> 00:25:18,149
lifting the soles of 
the feet to the sky

592
00:25:18,149 --> 00:25:19,848
and finding any movement
here that feels good.

593
00:25:19,848 --> 00:25:21,858
So you might find
extension through the legs,

594
00:25:21,858 --> 00:25:22,691
one end and then the other,

595
00:25:22,691 --> 00:25:24,563
you might rock around.

596
00:25:24,563 --> 00:25:26,211
I encourage you to 
lengthen the tail bone

597
00:25:26,211 --> 00:25:29,128
towards the front edge 
of your mat.

598
00:25:31,028 --> 00:25:33,309
Take one more 
big breath in here.

599
00:25:33,309 --> 00:25:34,142
(inhales smoothly)

600
00:25:34,142 --> 00:25:36,278
And then exhale, release,
feet to the earth.

601
00:25:36,278 --> 00:25:37,778
Ahh, awesome work.

602
00:25:39,079 --> 00:25:42,073
So you can rock and roll up
into a meditation pose here.

603
00:25:42,073 --> 00:25:44,928
If you know you gotta boogy, 
awesome work.

604
00:25:44,928 --> 00:25:47,247
If you have time for a
little Savasana here,

605
00:25:47,247 --> 00:25:49,222
a little Savasana does 
go a long way,

606
00:25:49,222 --> 00:25:52,051
just even five nice 
long deep breaths.

607
00:25:52,051 --> 00:25:54,075
That's what I'm gonna 
do here so,

608
00:25:54,075 --> 00:25:56,424
opening my arms out 
gently to the side,

609
00:25:56,424 --> 00:25:58,674
extending the legs out long

610
00:26:01,528 --> 00:26:05,611
and coming to a place of
surrender, of stillness.

611
00:26:07,000 --> 00:26:09,917
The last moment of 
our yoga ritual.

612
00:26:10,816 --> 00:26:13,120
I commend you, you should
definitely take a breath here

613
00:26:13,120 --> 00:26:16,486
of gratitude of appreciation
for taking the time to do this.

614
00:26:16,486 --> 00:26:17,966
To connect to 
your breath, your body,

615
00:26:17,966 --> 00:26:19,866
but also your soul 
because you know what?

616
00:26:19,866 --> 00:26:21,495
You're freakin' awesome.

617
00:26:21,495 --> 00:26:24,124
And our yoga practice can
totally support us in being

618
00:26:24,124 --> 00:26:26,954
our best and 
most awesome selves.

619
00:26:26,954 --> 00:26:29,506
It just sounds so cheesy
but I really believe it,

620
00:26:29,506 --> 00:26:33,401
I know it to be true, 
I've experienced it,

621
00:26:33,401 --> 00:26:34,489
so awesome work.

622
00:26:34,489 --> 00:26:36,583
(laughs)

623
00:26:36,583 --> 00:26:37,947
Thanks so much for 
sharing your time

624
00:26:37,947 --> 00:26:38,861
and your energy with me.

625
00:26:38,861 --> 00:26:42,284
I wish you the best in whatever
you're headed off and into

626
00:26:42,284 --> 00:26:45,367
today and tomorrow 
or in your future.

627
00:26:49,081 --> 00:26:51,156
Let me know how it goes
in the comments below,

628
00:26:51,156 --> 00:26:51,989
how about that?

629
00:26:51,989 --> 00:26:53,545
I'll keep the 
conversation going.

630
00:26:53,545 --> 00:26:56,295
Alright, take good 
care everyone.

631
00:26:57,926 --> 00:26:58,759
Namaste.

632
00:27:00,980 --> 00:27:04,063
(soft guitar music)