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- 'Sup party people?

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And welcome to
Yoga With Adriene.

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I'm Adriene, this is Benji

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and today we have a
mindful core power wake-up.

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So hop into something
comfy and let's get to it.

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(upbeat music)

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Alright my friends,
let's begin on all fours today.

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Take your time
getting there of course.

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And we're gonna sync up with
the breath today right away.

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Stretching through the front
body and the back body so as

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you're ready find
your beautiful foundation,

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press away from it.

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Find integrity throughout not
just that which is touching

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the earth but
through the whole body.

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So length through the spine,
tug the shoulders away,

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and here we go.

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Tug the shoulders
away from the ears.

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Don't tug your
shoulders away. (laughs)

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And here we go,
drop the belly nice and slow.

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Take a big sip of air in.

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And then exhale,
round through the spine.

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Empty it out.
Nice long exhalation.

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Welcome guys.
Inhale, drop your belly.

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Let's make the most of this
time here on the mat together.

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Exhale, round through.

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One more time really
relish deep in the breath here.

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Feel that stretch, press away
from your yoga mat and then

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exhale, chin to chest,
naval to spine.

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Stretch it out.
Awesome.

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Inhale, come back
to Tabletop Position.

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If you're starting to feel
pressure in your wrists here,

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claw through the fingertips.

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Connect to your core,
your center.

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That which
we're targeting today.

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Alright, curl the left toes
under, send it back.

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Lift front body
up to meet back body.

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So if the belly's
drawing down here,

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see if you can draw the
naval up towards the spine.

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You kind of defy gravity here

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and start to find
that core power.

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Here we go, you're gonna
slowly draw a line with

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the left toes all the way out.

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Feel that connection in
the left side, left abdominals.

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Turn the left toes in,
now check it out,

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press away from your yoga mat.

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Should feel nice big stretch
here and again resist the

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tendency to collapse here.

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So you're really starting to
connect to your core already.

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Then from here draw big circle,
press into both palms evenly.

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Left toes are gonna draw a
big circle all the way around.

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You're gonna bend and then we're
gonna squeeze in towards the

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back of the right knee here.

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Pressing into both palms evenly.

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Feel nice stretch
through the glute.

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Keep pressing into the top of
the right foot for stability.

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Now just back the way you came.

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Here you go,
left toes come around.

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Semicircle I should say,
not full circle.

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All the way around.

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Press away from your yoga mat.

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Nice, slow, steady movement.

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Exhale, all the
way back around and in.

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Naval draws in and up.

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Stay connected to your core
as you continue this movement.

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Once you feel like you have it,
you can take your eyes off the

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video and bring
your gaze straight down.

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So you can play with
nice long beautiful neck.

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Press into the palms.

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And beautiful, right.

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Bring the left knee
all the way back

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underneath the left hip point.

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We're gonna take a break off the
wrists a second here by curling

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the toes under,
sending the hips back.

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You're gonna bring
the fingertips forward,

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elbows come to the ground
and then just take a little

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namaste shark fin here,
bring in the palms

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with the fingertips together.

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You might get a little
stretch in the triceps here,

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breathe into your belly,
close your eyes,

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come into your
private little of the cave.

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Who said that core
strengthening had to be

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(laughs) a bummer,

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had to be a pain,
had to be a struggle?

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Let's make it a
beautiful practice.

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Inhale in.

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And exhale coming back
to your Tabletop Position.

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Great, find that connection

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to your core.

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And then when you're ready,
right toes are gonna come

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all the way out,
find that stretch, lengthen.

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Then here we go,
right toes drawing a big

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semicircle all the
way out to the right.

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Stay connected to
the abdominal wall here.

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So, just take a second

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to gain that awareness.

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A bit of sensibility in
the right side body

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and the abdominals.

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We're not collapsing
but finding that connect.

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And in time this
becomes easier to do.

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Kind of second nature on the mat
so be patient, breathe deep.

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Here we go, inhale.

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Exhale, draw a line nice
and slow with the right toes.

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We're gonna bring
it all the way around.

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Bend the knee and bring it right

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behind the back
of the left knee.

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Squeeze, feel that stretch.

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Press into both palms evenly.

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I'm feeling the lower belly
and the upper abdominals engage.

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Draw in towards the
center of my core

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and then I'm gonna
go back the way I came.

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Nice and easy here.
Keep it going.

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Press in to both palms evenly.

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Again, upper abdominals and
lower belly drawing in towards

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the center of the body.

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Notice if you have any

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clinching or tension
going on in the face,

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of the jaw.

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See if you can soften.

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Awesome, slowly
waking up the abdominal wall.

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Great for the booty too.

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Here we go, coming
all the way back now,

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right knee underneath
the right hip point.

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We're gonna take it off the
wrist this time by curling the

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toes under, sending back and
bringing the head and the heart

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and the pelvis all in alignment.

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Just take a moment
here to breathe deep,

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send love to the soles of feet.

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If you want we can bring
the palms together in prayer

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or take some wrist circles.

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Breathing deep here.
Send breathe to your belly.

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Alright my darlings, here we go.

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Palms are gonna
come to the ground.

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We're gonna go
right into our Plank Pose.

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Nice and easy.

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Strong and steady.

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When you get there
check your alignment.

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Wrists underneath the shoulders,

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toes in line with
the hip points.

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So knees in line
with the hip points.

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Ankles align with the knees.

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Then you're gonna
reach the heels back,

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draw the shoulders away from the
ears and look slightly forward

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here as you lift the front
body up to meet the back body.

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Now breathe
into your belly here,

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activate those
muscles even more.

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Make the most of your
time on the mat as you

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breathe, breathe,
breathe, breathe

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all the way down
into your diaphragm.

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Keep the neck nice and long.

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We're here for five,
breathe deep,

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stick with it.
Four, three, you got it.

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Two, nice and easy one,
Downward Facing Dog.

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Lift the hips up high,
send the heart back.

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Can take a couple
moments here to let go

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of any stress or tension.

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Clear your mind and pedal
it out maybe a little bit.

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Take your dog for a walk.

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Now clawing into the
fingerprints or coming onto the

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elbows if you like, we're gonna
anchor through the left heel and

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slowly just pike
the right knee all the way

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in towards your heart space.

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You're gonna lift the right knee
and flex through the right foot.

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Peek at me if you need to.

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Great, from here we're
gonna draw big circles

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with the right knee one way.

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Nice and slow.

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And then when you
get back to the center,

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you're just gonna reverse it,
go the other way.

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Nice and slow.

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And then twice more, one way.

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And the other.
You have it, you got it.

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One way one more time.

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And then the other.

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Toning the muscles, so awesome.

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Nice and strong now check it
out right knee's gonna continue,

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come all the way through squeeze
right knee in towards the chest,

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press away from
your yoga mat, look down,

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upper body's in Plank.

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We're here for
five, four, three,

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two and Downward Dog on the one.

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Oh my goodness, nice work.

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Take a deep breath in.
I love you too, guys.

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It's all good.

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Long breath out.

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Right heel anchors down.

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Left knee squeezes in.

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We flex through the left foot.

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So kind of like a flamingo here,

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a flamingo dog.
That's the ticket!

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Here we go.

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Establishing one circle here,
nice and slow,

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carving line with the left knee.

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One way, nice and slow.

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You're gonna wanna rush it here.

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And then the other.

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And then one way.

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And then reverse
it and the other.

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You got it, strengthening
the whole body here last time.

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One way.

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You got it, you got it, stick
with it and then the other.

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Breathe deep.
Make sure you're breathing.

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Then continue all
the way in, shift forward,

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left knee squeezes up
and in towards the chest.

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Press away from your yoga mat.

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Try to touch your
left heel to your glute.

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Five, four, three,
two, awesome work,

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Downward Dog on the one.

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You got it.
Deep breath in.

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Nice cleansing breath,
let something go out.

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(loud exhale)

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Great, slowly lower
the knees. Sit back.

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Bring the hands at the heart
or maybe to the thighs and just

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feel that flush of energy.

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And try not to fidget or get
distracted here or laugh or

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curse me just close your eyes
or soften your gaze and breathe.

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So we're getting

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tone and trim but
not at the cost of our

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sanity and our relationship
and our connection to

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what matters most,
right, to the self.

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Not on my watch.

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I'm gonna get ready for summer.

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I'm gonna get ready for all
the things I'm gonna do but not,

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not at the cost of losing

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my love

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or the potential
of love for myself.

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That said, let me
kick your butt again.

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Here we go, Plank Pose.

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Take your time.

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I hope you guys
get my point though.

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I think you do.

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Alright, the moment
you've been waiting for,

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here we go.

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Hip Dips, come to
a strong Plank first.

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Get your mind right.

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Quietly whisper
to yourself, "I can."

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Do it. I can.

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Then soft bend in the elbows and

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if you need to you can always
come onto the elbows here.

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We're gonna work the
obliques now, the side body.

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Strong core, strong back

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so that you can serve
yourself and others.

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Here we go,
dipping the right hip down.

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Keep length in the neck.

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So there's a tendency to kind of
collapse the neck through these

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types of exercises.

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Keep that awareness that you
build every day you come on to

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your yoga mat through the spine.

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Come back to
center and left hip down.

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Now keep it going.
You can move at your own pace.

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Upper abdominals and lower belly
drawing in towards your center.

251
00:11:40,000 --> 00:11:41,125
Breathing deep.

252
00:11:41,125 --> 00:11:44,291
We're doing this in
plank here with soft elbows.

253
00:11:44,291 --> 00:11:46,750
Nice IT band
stretch on that one too.

254
00:11:46,750 --> 00:11:49,917
Or we're doing
this on the elbows.

255
00:11:49,917 --> 00:11:53,291
Forearm Plank
dipping down, coming up.

256
00:11:54,667 --> 00:11:58,000
Now, see if you can really
establish nice strong line as

257
00:11:58,000 --> 00:12:00,000
you come through center.

258
00:12:01,166 --> 00:12:02,708
And then notice if
you're holding your breath.

259
00:12:02,708 --> 00:12:05,750
See if you can
deepen your breath.

260
00:12:05,750 --> 00:12:07,166
Breathe into those muscles.

261
00:12:07,166 --> 00:12:10,000
You're gonna get more tone.

262
00:12:10,000 --> 00:12:12,291
You're gonna get more out of
it the deeper you breathe.

263
00:12:16,708 --> 00:12:19,542
Great, wherever you are,
even it out.

264
00:12:19,542 --> 00:12:23,917
Smile and then
come back to center and

265
00:12:23,917 --> 00:12:25,708
then come all
the way to the belly!

266
00:12:25,708 --> 00:12:27,500
Oh yes.

267
00:12:27,500 --> 00:12:30,625
Amazing, come
onto the elbows here.

268
00:12:30,625 --> 00:12:35,375
Interlace the fingertips, press
the elbows into the ground.

269
00:12:35,375 --> 00:12:37,458
Press the pubic
bone into the earth,

270
00:12:37,458 --> 00:12:38,917
tuck then chin into the chest.

271
00:12:38,917 --> 00:12:40,500
Inhale, slowly roll it up.

272
00:12:40,500 --> 00:12:42,125
You should feel
an amazing stretch

273
00:12:42,125 --> 00:12:43,917
through your abdominals here.

274
00:12:43,917 --> 00:12:47,792
Subtle but sweet.

275
00:12:47,792 --> 00:12:50,959
Tight, then nice and
easy lift one foot up,

276
00:12:50,959 --> 00:12:52,208
then the other.

277
00:12:52,208 --> 00:12:54,250
Then you're gonna slowly shift

278
00:12:54,250 --> 00:12:57,917
all of your toes
towards the right.

279
00:12:57,917 --> 00:12:59,917
And then all of
your toes to left.

280
00:13:02,458 --> 00:13:05,834
Alright, couple more
goes here. (laughs)

281
00:13:05,834 --> 00:13:07,333
Press into your elbows.

282
00:13:07,333 --> 00:13:09,417
So you're not
collapse into your shoulders.

283
00:13:13,000 --> 00:13:15,625
Alright, then
come back to center.

284
00:13:15,625 --> 00:13:18,917
We're gonna bring the knees back
in line with the hip points.

285
00:13:18,917 --> 00:13:21,917
Curl the toes under, draw the
hands underneath the shoulders.

286
00:13:21,917 --> 00:13:23,834
Inhale, press up, power up.

287
00:13:23,834 --> 00:13:25,417
Come into your power.

288
00:13:25,417 --> 00:13:27,625
We're gonna come off the
hands in just a moment here

289
00:13:27,625 --> 00:13:29,000
so the last little ditty.

290
00:13:29,000 --> 00:13:30,792
You're gonna press
away from the yoga mat,

291
00:13:30,792 --> 00:13:32,708
find your breath.
Inhale.

292
00:13:32,708 --> 00:13:34,083
Exhale, squeeze.

293
00:13:34,083 --> 00:13:37,083
Right knee all the way over
and up into the left elbow,

294
00:13:37,083 --> 00:13:38,583
toward left elbow, excuse me.

295
00:13:38,583 --> 00:13:40,667
Then release.

296
00:13:40,667 --> 00:13:42,500
Find center, then switch.

297
00:13:42,500 --> 00:13:44,959
Left knee over to right elbow.

298
00:13:44,959 --> 00:13:48,333
Gaze straight down.
Back to center.

299
00:13:48,333 --> 00:13:52,792
Crisscross back-and-forth but
make sure you pause in center.

300
00:13:52,792 --> 00:13:56,625
Moving nice and
slow and mindful.

301
00:13:56,625 --> 00:13:59,875
Oh yes. We got this.

302
00:13:59,875 --> 00:14:01,166
Feel those muscles turn on.

303
00:14:01,166 --> 00:14:04,708
I'm certainly
feeling them turn on!

304
00:14:04,708 --> 00:14:08,583
Breathing deep.
Slow and steady.

305
00:14:08,583 --> 00:14:10,875
Do two more on each side!
You got it!

306
00:14:10,875 --> 00:14:14,250
Here's one.
And two.

307
00:14:14,250 --> 00:14:16,208
Keep that length in the spine.

308
00:14:16,208 --> 00:14:18,708
And here's the
second round, you got it.

309
00:14:18,708 --> 00:14:19,875
And two.

310
00:14:19,875 --> 00:14:23,083
And then here we go,
lower all the way to the belly,

311
00:14:23,083 --> 00:14:25,250
inhale press into
the tops of the feet.

312
00:14:25,250 --> 00:14:27,500
Cobra, Bhujangasana.

313
00:14:27,500 --> 00:14:29,417
Exhale, release.

314
00:14:29,417 --> 00:14:33,291
Inhale in, smile like you
love yourself and then exhale,

315
00:14:33,291 --> 00:14:35,792
check it out.
Fancy yoga move.

316
00:14:35,792 --> 00:14:40,375
Flip-flop all the way
on to your back. (laughs)

317
00:14:40,375 --> 00:14:41,083
When you get there,

318
00:14:41,083 --> 00:14:44,000
take your hands
your belly if you like.

319
00:14:44,000 --> 00:14:46,542
Feel the ground the
earth underneath you.

320
00:14:50,083 --> 00:14:54,083
And then bend the knees,
bring the feet up.

321
00:14:54,083 --> 00:14:57,250
Fingertips are gonna
come towards the heels.

322
00:14:57,250 --> 00:14:59,542
We're gonna walk the
shoulder blades underneath.

323
00:14:59,542 --> 00:15:01,458
Inhale, lift the hips.

324
00:15:01,458 --> 00:15:04,875
Stretch through the belly just
one little Bridge Pose here.

325
00:15:04,875 --> 00:15:09,083
Draw your chest to your chin
and then your chin to the sky.

326
00:15:09,083 --> 00:15:10,750
Take one more breath here.

327
00:15:11,792 --> 00:15:14,667
And then slow and steady,
release.

328
00:15:14,667 --> 00:15:17,500
Awesome, keep the
hands where they are.

329
00:15:17,500 --> 00:15:19,750
Press up off the
ball joints of the big toes

330
00:15:19,750 --> 00:15:22,375
and lift the knees
up towards the sky.

331
00:15:22,375 --> 00:15:25,583
Now, try to get your knee over
your hip point but you want your

332
00:15:25,583 --> 00:15:29,083
lower back to be supported so
there's going to be a little bit

333
00:15:29,083 --> 00:15:32,458
of movement in time as you
build strength in your core.

334
00:15:32,458 --> 00:15:35,708
So if you're just waking up
these muscles for the first time

335
00:15:35,708 --> 00:15:38,208
maybe ever, you might want to
bring the knees a little bit

336
00:15:38,208 --> 00:15:40,750
closer so you feel that support.

337
00:15:40,750 --> 00:15:44,542
If you're slowly waking up these
muscles and in time find that

338
00:15:44,542 --> 00:15:46,583
you can bring the
knees further back,

339
00:15:46,583 --> 00:15:48,291
more stacked
over the hip points,

340
00:15:49,750 --> 00:15:52,708
work in that direction.

341
00:15:52,708 --> 00:15:54,125
Okey-doke, here we go.

342
00:15:54,125 --> 00:15:55,667
You're gonna
extend the right leg,

343
00:15:55,667 --> 00:15:58,375
just the right leg.

344
00:15:58,375 --> 00:16:01,041
And then exhale, bring it in.

345
00:16:01,041 --> 00:16:04,959
Inhale, extend the left leg.
Just the left leg.

346
00:16:04,959 --> 00:16:06,667
And then bring it in. Nice.

347
00:16:06,667 --> 00:16:09,000
Inhale, extend the right leg.

348
00:16:09,000 --> 00:16:11,291
Maybe lower it down just a bit.

349
00:16:11,291 --> 00:16:12,708
And then bring it in.

350
00:16:12,708 --> 00:16:14,542
And then left leg.

351
00:16:14,542 --> 00:16:17,792
Inhale to extend, lower it maybe
just a bit and then bring it in.

352
00:16:17,792 --> 00:16:19,458
So we're working
subtle movement here.

353
00:16:19,458 --> 00:16:21,375
You've done all this great
work in the upper body so

354
00:16:21,375 --> 00:16:23,375
now we're working
subtle movement and

355
00:16:23,375 --> 00:16:27,166
this is really
activating lower belly.

356
00:16:27,166 --> 00:16:29,542
So, palms pressing
into the earth,

357
00:16:29,542 --> 00:16:31,208
upper body is relaxed.

358
00:16:31,208 --> 00:16:36,375
Bring that sensibility
of a yogi to this.

359
00:16:36,375 --> 00:16:39,000
Upper body relax,
soft and graceful.

360
00:16:39,000 --> 00:16:44,166
Inhale, extend one leg and
then exhale slowly bring it in.

361
00:16:44,166 --> 00:16:46,000
These knees are gonna
want to come all the way up

362
00:16:46,000 --> 00:16:49,041
so keep it

363
00:16:49,041 --> 00:16:51,750
nice and far away.

364
00:16:51,750 --> 00:16:54,250
Okay, nice and easy,
we're movin'.

365
00:16:54,250 --> 00:16:56,458
Inhale to extend.

366
00:16:56,458 --> 00:16:58,250
Exhale to bring it in.

367
00:17:01,792 --> 00:17:03,792
Targeting the lower belly.

368
00:17:06,834 --> 00:17:09,708
Scooping the tailbone up.

369
00:17:09,708 --> 00:17:13,083
And then, find a drishti today.

370
00:17:13,083 --> 00:17:16,666
Something above to focus on.

371
00:17:16,666 --> 00:17:19,290
Maybe you even close the eyes.

372
00:17:19,290 --> 00:17:22,165
You just want to find one thing
to focus on or close the eyes so

373
00:17:22,165 --> 00:17:27,083
you can start to feel this
awakening in the lower belly

374
00:17:27,083 --> 00:17:30,333
which gets such a

375
00:17:30,333 --> 00:17:32,708
just a ton of bad juju, right?

376
00:17:32,708 --> 00:17:37,166
Constantly hiding this belly,
tucking it in, sucking it in.

377
00:17:37,166 --> 00:17:39,667
So building strength here,

378
00:17:39,667 --> 00:17:42,708
lower back is
supported by the mat.

379
00:17:42,708 --> 00:17:44,583
Definitely starting
to feel it here.

380
00:17:44,583 --> 00:17:47,917
Keep the upper
body nice and easy.

381
00:17:47,917 --> 00:17:50,333
You might feel that shake,
that prana moving here,

382
00:17:50,333 --> 00:17:52,542
keep it going with your breath.

383
00:17:52,542 --> 00:17:55,750
Inhaling to extend and
exhaling to bring it in.

384
00:17:55,750 --> 00:17:58,375
If you need more of a
challenge, gotta have more,

385
00:17:58,375 --> 00:18:01,750
just lower that leg that extends
and then reel it back in.

386
00:18:03,166 --> 00:18:05,542
You don't want to overwork
the hip flexor here so that you

387
00:18:05,542 --> 00:18:09,625
can't continue to do the reps
but maybe you do find that you

388
00:18:09,625 --> 00:18:12,750
can lower that extended leg
and then bring it back in.

389
00:18:14,083 --> 00:18:15,250
So just play around here.

390
00:18:15,250 --> 00:18:17,041
We're gonna keep it going.

391
00:18:21,375 --> 00:18:25,917
As you continue on you're gonna
be tempted to manifest tension

392
00:18:25,917 --> 00:18:27,500
in the upper body to cope but

393
00:18:27,500 --> 00:18:31,083
see if you can use your focus

394
00:18:33,583 --> 00:18:35,458
and your breath.

395
00:18:41,750 --> 00:18:46,750
Use your focus and your
breath to stay committed

396
00:18:48,166 --> 00:18:49,708
and to stay
committed in particular

397
00:18:49,708 --> 00:18:51,959
to the integrity
of the movement.

398
00:18:55,291 --> 00:18:58,917
Alright, definitely
going to meet your

399
00:18:58,917 --> 00:19:00,959
appropriate edge today.

400
00:19:00,959 --> 00:19:02,959
Do one more on
each side if you can.

401
00:19:06,959 --> 00:19:08,500
That's the ticket!

402
00:19:08,500 --> 00:19:12,333
Alright, here we go,
even it out.

403
00:19:12,333 --> 00:19:14,625
Then keep the knees
over the hip points.

404
00:19:14,625 --> 00:19:17,667
You're gonna inhale in, reach
your fingertips up an overhead.

405
00:19:17,667 --> 00:19:19,458
Exhale, straighten the legs,

406
00:19:19,458 --> 00:19:22,375
reach the fingertips up
towards the toes.

407
00:19:22,375 --> 00:19:25,625
Inhale, bend the knees,
bring it back down.

408
00:19:25,625 --> 00:19:27,250
Exhale, squeeze and lift.

409
00:19:27,250 --> 00:19:29,959
Imagine you're bringing a big
beach ball up toward your toes.

410
00:19:29,959 --> 00:19:32,417
Inhale, back down.

411
00:19:32,417 --> 00:19:35,458
Exhale, bring it up.

412
00:19:35,458 --> 00:19:37,959
Inhale.

413
00:19:37,959 --> 00:19:40,208
Exhale.

414
00:19:40,208 --> 00:19:42,959
Stick with me guys.
Inhale.

415
00:19:42,959 --> 00:19:45,458
And exhale.

416
00:19:45,458 --> 00:19:47,834
Inhale.

417
00:19:47,834 --> 00:19:50,041
Exhale.

418
00:19:50,041 --> 00:19:52,959
Three more, you got it.
Inhale.

419
00:19:52,959 --> 00:19:55,708
Exhale.

420
00:19:55,708 --> 00:19:58,500
Inhale.

421
00:19:58,500 --> 00:20:00,291
Exhale.

422
00:20:00,291 --> 00:20:02,125
And one more time, inhale.

423
00:20:02,125 --> 00:20:04,041
Give it your everything.

424
00:20:04,041 --> 00:20:05,708
Exhale, squeeze and lift.

425
00:20:05,708 --> 00:20:07,875
Squeeze and lift,
squeeze and lift,

426
00:20:07,875 --> 00:20:10,875
squeeze and lift,
squeeze and lift,

427
00:20:10,875 --> 00:20:12,250
and release everything.

428
00:20:12,250 --> 00:20:16,083
Hug the knees into the chest.
You did awesome. Amazing.

429
00:20:16,083 --> 00:20:17,834
Crawl the shoulder
blades down the back body.

430
00:20:17,834 --> 00:20:18,542
Close your eyes.

431
00:20:18,542 --> 00:20:21,625
Imagine you're a bear cub
scratching your back on a tree!

432
00:20:23,875 --> 00:20:25,542
And let it all go.

433
00:20:26,834 --> 00:20:28,125
You killed that.

434
00:20:28,125 --> 00:20:30,041
And if you struggle with that,

435
00:20:30,041 --> 00:20:32,291
I admire you for
sticking it with it,

436
00:20:32,291 --> 00:20:33,500
for just still listening.

437
00:20:33,500 --> 00:20:35,208
Still having the video playing.

438
00:20:35,208 --> 00:20:38,750
And remember you can,
the idea is to repeat this,

439
00:20:38,750 --> 00:20:40,792
to use this along
with your yoga practice.

440
00:20:40,792 --> 00:20:42,583
Along with your other training.

441
00:20:42,583 --> 00:20:44,583
Use it as a little
at home supplemental

442
00:20:44,583 --> 00:20:48,834
Core Power Wake Up call.

443
00:20:48,834 --> 00:20:51,333
When you're ready,
let's rock 'n' roll up and down

444
00:20:51,333 --> 00:20:53,250
the length of the spine.

445
00:20:53,250 --> 00:20:54,834
Ooh!

446
00:20:54,834 --> 00:20:57,417
Finding the nice
supportive breath.

447
00:20:57,417 --> 00:20:59,542
Something that feels awesome.

448
00:20:59,542 --> 00:21:03,041
Maybe inhaling this
idea or this feeling of

449
00:21:03,041 --> 00:21:08,417
new sensation or a change.

450
00:21:08,417 --> 00:21:11,667
And then exhaling any excess

451
00:21:11,667 --> 00:21:14,291
stagnant energy that just isn't

452
00:21:14,291 --> 00:21:16,375
serving you any longer.

453
00:21:16,375 --> 00:21:19,959
When you're ready,
come up to a nice seat.

454
00:21:19,959 --> 00:21:22,875
Let's take a
little twist to one side,

455
00:21:22,875 --> 00:21:25,250
breathing into the belly.

456
00:21:25,250 --> 00:21:27,166
And then to the other.
Just nice and easy.

457
00:21:31,333 --> 00:21:33,792
And back to center.
Bring your hands together.

458
00:21:35,041 --> 00:21:38,250
Last bit of heat.

459
00:21:38,250 --> 00:21:40,041
Just creating a little
energy and as you do this,

460
00:21:40,041 --> 00:21:41,959
think about opening your heart.

461
00:21:41,959 --> 00:21:45,000
So we can get really focused on
one area of the body but

462
00:21:45,000 --> 00:21:47,625
we're gonna end with
this heart opener.

463
00:21:48,959 --> 00:21:51,250
This warming heart opener.

464
00:21:51,250 --> 00:21:52,125
Sit nice and tall.

465
00:21:52,125 --> 00:21:57,208
Just as a reminder to the
brain, super powerful that as we

466
00:21:57,208 --> 00:22:00,417
continue on our journey to just
better ourselves and be the best

467
00:22:00,417 --> 00:22:02,458
version of ourselves
that we must do

468
00:22:02,458 --> 00:22:06,208
it mindfully and lovingly.

469
00:22:06,208 --> 00:22:09,291
Remembering that the body is
not a bunch of different parts.

470
00:22:09,291 --> 00:22:11,291
It's one moving part.

471
00:22:12,291 --> 00:22:14,291
And I love you dear body!

472
00:22:16,875 --> 00:22:21,000
Deep breath in, lift your
heart, sit up nice and tall.

473
00:22:21,000 --> 00:22:23,708
And long breath out.
Bring the palms together.

474
00:22:23,708 --> 00:22:27,583
Sternum to thumbs,
thumbs to sternum.

475
00:22:27,583 --> 00:22:29,000
Close your eyes.

476
00:22:29,000 --> 00:22:31,625
Do, all my bad jokes aside,

477
00:22:31,625 --> 00:22:33,166
do take a moment
here to just honor

478
00:22:33,166 --> 00:22:35,166
your body and love your body.

479
00:22:36,375 --> 00:22:37,875
To notice your breath.

480
00:22:42,917 --> 00:22:45,834
And remember that it's all one.

481
00:22:47,083 --> 00:22:48,834
Celebrate that.
We'll bow the head to the heart.

482
00:22:48,834 --> 00:22:49,750
Here we go.

483
00:22:51,208 --> 00:22:54,792
Then finish by
quietly whispering

484
00:22:55,750 --> 00:22:58,000
Namaste.

485
00:22:58,000 --> 00:23:02,750
(upbeat music)