1
00:00:00,030 --> 00:00:01,920
what's up my friends welcome to 30 days

2
00:00:01,920 --> 00:00:03,990
of yoga with Adriene I'm Adriene and it

3
00:00:03,990 --> 00:00:07,470
is day five and I am feeling alive I

4
00:00:07,470 --> 00:00:09,120
hope you aren't you and if you're not I

5
00:00:09,120 --> 00:00:10,950
think this yoga practice will help you

6
00:00:10,950 --> 00:00:19,380
let's get started alright my friends so

7
00:00:19,380 --> 00:00:20,880
today we're going to begin at the head

8
00:00:20,880 --> 00:00:25,980
of the mat standing go ahead and come

9
00:00:25,980 --> 00:00:28,019
into a nice comfortable hip-width

10
00:00:28,019 --> 00:00:29,580
position so we don't need to zip up to

11
00:00:29,580 --> 00:00:32,460
titrate right away we can bring that

12
00:00:32,460 --> 00:00:33,989
option on later we're just going to take

13
00:00:33,989 --> 00:00:36,920
a second to connect to the breath and

14
00:00:36,920 --> 00:00:40,800
stand up nice and tall just evaluate how

15
00:00:40,800 --> 00:00:42,180
you're feeling today and if you're

16
00:00:42,180 --> 00:00:43,559
feeling a little bit tired and you're

17
00:00:43,559 --> 00:00:46,980
like oh and a five feeling alive just

18
00:00:46,980 --> 00:00:49,170
ease into it just do your best

19
00:00:49,170 --> 00:00:51,149
choose to listen your body and find what

20
00:00:51,149 --> 00:00:51,809
feels good

21
00:00:51,809 --> 00:00:53,730
alright all that matters is that you're

22
00:00:53,730 --> 00:00:55,920
here now on the mat we're going to take

23
00:00:55,920 --> 00:00:57,719
a little bit of time for yourself so

24
00:00:57,719 --> 00:01:00,420
don't get overwhelmed try to keep it

25
00:01:00,420 --> 00:01:02,820
light and fun and remember to you know

26
00:01:02,820 --> 00:01:04,349
just promote ease and use your breath

27
00:01:04,349 --> 00:01:05,630
okay here we go

28
00:01:05,630 --> 00:01:08,450
nice full breath in through the nose

29
00:01:08,450 --> 00:01:14,040
active exhale out through the mouth deep

30
00:01:14,040 --> 00:01:18,090
breath in through the nostrils and full

31
00:01:18,090 --> 00:01:21,780
exhale out through the mouth one more

32
00:01:21,780 --> 00:01:26,310
just like that full breath in and exhale

33
00:01:26,310 --> 00:01:30,390
completely draw your palms together at

34
00:01:30,390 --> 00:01:31,829
the heart now bring it in and out

35
00:01:31,829 --> 00:01:38,460
through the nose begin to connect to

36
00:01:38,460 --> 00:01:40,560
your entire body drawing energy up from

37
00:01:40,560 --> 00:01:43,740
the feet finding that lift kind of that

38
00:01:43,740 --> 00:01:45,210
elevator lift up through the pelvic

39
00:01:45,210 --> 00:01:49,049
floor you might connect to Dion Abunda

40
00:01:49,049 --> 00:01:52,820
anchoring navel in and up

41
00:01:56,580 --> 00:02:02,500
become present here we choose to move

42
00:02:02,500 --> 00:02:05,380
with the breath all right let's have

43
00:02:05,380 --> 00:02:06,010
some fun

44
00:02:06,010 --> 00:02:08,020
softening the knees inhale spread the

45
00:02:08,020 --> 00:02:09,940
fingertips wide follow your breath as

46
00:02:09,940 --> 00:02:11,920
you reach it all the way up deep breath

47
00:02:11,920 --> 00:02:14,530
in here and on an exhale rein the

48
00:02:14,530 --> 00:02:17,440
fingertips down today forward fold take

49
00:02:17,440 --> 00:02:19,450
a second here to stretch it out moving

50
00:02:19,450 --> 00:02:22,300
side to side rocking front and back on

51
00:02:22,300 --> 00:02:24,010
the feet whatever feels good as you

52
00:02:24,010 --> 00:02:26,980
relax the weight of the head over and

53
00:02:26,980 --> 00:02:31,000
breathe then on your next breath in

54
00:02:31,000 --> 00:02:33,430
we'll inhale lift up halfway you know

55
00:02:33,430 --> 00:02:34,330
what to do here

56
00:02:34,330 --> 00:02:37,990
your version and then exhale slide it

57
00:02:37,990 --> 00:02:42,720
down whoo my Tiger II pants are so slick

58
00:02:42,720 --> 00:02:44,830
inhale spread the fingertips reach it

59
00:02:44,830 --> 00:02:46,570
all the way back up really press into

60
00:02:46,570 --> 00:02:48,880
your feet remember your bun does as you

61
00:02:48,880 --> 00:02:51,130
reach all the way up full body stretch I

62
00:02:51,130 --> 00:02:53,800
did again exhale rain it down gonna have

63
00:02:53,800 --> 00:02:56,560
a little fun today inhale halfway lift

64
00:02:56,560 --> 00:02:59,080
notice what it feels like to be alive

65
00:02:59,080 --> 00:03:03,190
today and on an exhale slide down or

66
00:03:03,190 --> 00:03:05,620
Tiger II pins just kidding alright back

67
00:03:05,620 --> 00:03:07,120
the way we came spread the fingertips

68
00:03:07,120 --> 00:03:09,370
inhale all the way up full body

69
00:03:09,370 --> 00:03:12,370
experience and exhale wringing it down

70
00:03:12,370 --> 00:03:14,170
open your shoulders here really get your

71
00:03:14,170 --> 00:03:15,670
money's worth this is a free yoga

72
00:03:15,670 --> 00:03:17,250
program so I know what that means but um

73
00:03:17,250 --> 00:03:20,170
you know get the most out of each

74
00:03:20,170 --> 00:03:21,970
movement so open the chest open the

75
00:03:21,970 --> 00:03:25,320
shoulders here and we release it down

76
00:03:25,320 --> 00:03:29,470
inhale halfway lift and exhale soften

77
00:03:29,470 --> 00:03:31,299
and out one more time all the way to the

78
00:03:31,299 --> 00:03:33,220
top spread the fingertips inhale press

79
00:03:33,220 --> 00:03:37,030
into your feet and exhale open the chest

80
00:03:37,030 --> 00:03:40,410
open your heart and release forward

81
00:03:40,410 --> 00:03:43,080
inhale halfway lift getting freaky

82
00:03:43,080 --> 00:03:46,630
exhale soften and bow this time we're

83
00:03:46,630 --> 00:03:48,250
gonna walk the feet together and plant

84
00:03:48,250 --> 00:03:50,350
the palms bend your knees and we're

85
00:03:50,350 --> 00:03:52,660
gonna step or hop the feet back to plank

86
00:03:52,660 --> 00:03:56,019
a nice strong plank here so you can

87
00:03:56,019 --> 00:03:57,549
pedal it out you can find a rocking

88
00:03:57,549 --> 00:03:59,500
motion notice that the lower belly and

89
00:03:59,500 --> 00:04:01,450
the hips are kind of rare see if you can

90
00:04:01,450 --> 00:04:03,459
find a little integrity there smile

91
00:04:03,459 --> 00:04:06,220
choose to have some fun and really feel

92
00:04:06,220 --> 00:04:07,590
alive in your

93
00:04:07,590 --> 00:04:10,410
in your hands and your shoulders find

94
00:04:10,410 --> 00:04:11,970
that sit bone to heel connection one

95
00:04:11,970 --> 00:04:14,760
more deep breath in here and then exhale

96
00:04:14,760 --> 00:04:17,548
find a transition so you might lower the

97
00:04:17,548 --> 00:04:19,019
knees here you might shift forward hug

98
00:04:19,019 --> 00:04:21,048
the elbows in and lower down halfway

99
00:04:21,048 --> 00:04:23,639
lifting up to upward facing dog or you

100
00:04:23,639 --> 00:04:25,080
can go all the way to your mat of course

101
00:04:25,080 --> 00:04:26,910
then come up to Cobra find a little

102
00:04:26,910 --> 00:04:30,240
movement here wherever you are and on an

103
00:04:30,240 --> 00:04:32,850
exhale we'll meet downward facing dog

104
00:04:32,850 --> 00:04:36,570
deep breath in through the nose and full

105
00:04:36,570 --> 00:04:39,110
exhale out through the mouth

106
00:04:39,110 --> 00:04:41,340
great walk the two big toes together

107
00:04:41,340 --> 00:04:43,530
here drop the left heel down hang with

108
00:04:43,530 --> 00:04:46,919
me slide the right leg up keep the hips

109
00:04:46,919 --> 00:04:49,290
level so careful not to stack here and

110
00:04:49,290 --> 00:04:50,970
do that another day keep the hips nice

111
00:04:50,970 --> 00:04:53,240
and level want to bring it into this

112
00:04:53,240 --> 00:04:57,240
center area so leveling the hips also

113
00:04:57,240 --> 00:04:59,040
the shoulders drawing that right

114
00:04:59,040 --> 00:05:01,020
shoulder down if you're feeling a little

115
00:05:01,020 --> 00:05:02,700
tremble a little shake that's prana

116
00:05:02,700 --> 00:05:04,380
that's good you might rotate the right

117
00:05:04,380 --> 00:05:07,110
ankle one way and then the other keep

118
00:05:07,110 --> 00:05:11,220
your focus on your breath hmm

119
00:05:11,220 --> 00:05:13,650
these are crazy pants I'm like he's

120
00:05:13,650 --> 00:05:14,580
staring at me

121
00:05:14,580 --> 00:05:17,490
okay one more breath here I got you then

122
00:05:17,490 --> 00:05:19,020
on an exhale bend your right knee

123
00:05:19,020 --> 00:05:21,810
squeeze it up towards your heart take a

124
00:05:21,810 --> 00:05:23,610
second here to draw your nose towards

125
00:05:23,610 --> 00:05:26,070
your knee deep breath in and then we'll

126
00:05:26,070 --> 00:05:28,280
step the right foot up into our lunge

127
00:05:28,280 --> 00:05:31,169
take a second here to get situated pull

128
00:05:31,169 --> 00:05:34,160
the right hip crease back nice low lunge

129
00:05:34,160 --> 00:05:36,479
loop the shoulders let your heart

130
00:05:36,479 --> 00:05:40,320
radiate forward create space then we'll

131
00:05:40,320 --> 00:05:42,780
pivot on the back foot and spiral the

132
00:05:42,780 --> 00:05:45,479
fingertips all the way up to warrior two

133
00:05:45,479 --> 00:05:48,389
nice strong warrior as we Bend that

134
00:05:48,389 --> 00:05:52,039
front knee and pull the pinkies back

135
00:05:52,039 --> 00:05:55,800
sink deep head over heart heart over

136
00:05:55,800 --> 00:05:58,169
pelvis relax your shoulders down away

137
00:05:58,169 --> 00:05:59,780
from the ears

138
00:05:59,780 --> 00:06:02,370
so we want to feel alive through the

139
00:06:02,370 --> 00:06:04,200
fingertips so going beyond just the

140
00:06:04,200 --> 00:06:06,330
physical really send energy beyond your

141
00:06:06,330 --> 00:06:07,770
right fingertips and beyond your left

142
00:06:07,770 --> 00:06:12,539
fingertips one more breath here then

143
00:06:12,539 --> 00:06:14,729
we'll flip the right palm up and inhale

144
00:06:14,729 --> 00:06:16,650
as you reach forward up and back

145
00:06:16,650 --> 00:06:18,840
peaceful warrior take a deep breath in

146
00:06:18,840 --> 00:06:19,590
here

147
00:06:19,590 --> 00:06:23,850
long exhale out straighten that front

148
00:06:23,850 --> 00:06:27,060
leg now really finding space and length

149
00:06:27,060 --> 00:06:28,710
through both side bodies not just the

150
00:06:28,710 --> 00:06:30,030
right straighten your front leg

151
00:06:30,030 --> 00:06:32,880
and then on an exhale we're gonna slowly

152
00:06:32,880 --> 00:06:36,450
send the hips back and reach forward as

153
00:06:36,450 --> 00:06:39,330
we come into our triangle so for

154
00:06:39,330 --> 00:06:40,860
triangle to bring it more into the core

155
00:06:40,860 --> 00:06:42,900
you can keep the fingertips hovering

156
00:06:42,900 --> 00:06:44,400
here as we stack the shoulders and

157
00:06:44,400 --> 00:06:47,160
breathe if you have a block or a book or

158
00:06:47,160 --> 00:06:48,660
anything to lift the earth up to you

159
00:06:48,660 --> 00:06:51,050
this is also always a wonderful option

160
00:06:51,050 --> 00:06:52,620
particularly if you're new to the

161
00:06:52,620 --> 00:06:54,210
practice and we're still creating space

162
00:06:54,210 --> 00:06:55,650
right we're always just working to

163
00:06:55,650 --> 00:06:57,810
create more space so that we can fill it

164
00:06:57,810 --> 00:07:00,420
with more joy more love more opportunity

165
00:07:00,420 --> 00:07:02,880
things that serve us and make us feel

166
00:07:02,880 --> 00:07:05,670
good so if you're feeling like oh I

167
00:07:05,670 --> 00:07:07,560
don't have any space mm that's why we're

168
00:07:07,560 --> 00:07:10,860
here to practice create space so we have

169
00:07:10,860 --> 00:07:12,630
all different options we might be here

170
00:07:12,630 --> 00:07:14,370
resting on the shin is okay but just be

171
00:07:14,370 --> 00:07:15,990
careful be mindful not to completely

172
00:07:15,990 --> 00:07:18,210
spill into that arm wherever you are

173
00:07:18,210 --> 00:07:27,690
take two Rock and breaths then to

174
00:07:27,690 --> 00:07:29,160
release we'll soften through the right

175
00:07:29,160 --> 00:07:31,920
knee drop the left fingertips down come

176
00:07:31,920 --> 00:07:34,140
back to your low lunge and take a

177
00:07:34,140 --> 00:07:36,660
vinyasa we plant the palms if you're

178
00:07:36,660 --> 00:07:39,560
feeling frisky or fiery like my Tigers

179
00:07:39,560 --> 00:07:41,310
everyone hates me right now it's asking

180
00:07:41,310 --> 00:07:42,900
if you're feeling adventurous though you

181
00:07:42,900 --> 00:07:44,460
might keep your right leg lifted for a

182
00:07:44,460 --> 00:07:46,110
little fun and practice your vinyasa

183
00:07:46,110 --> 00:07:48,150
this way hugging the elbows in coming

184
00:07:48,150 --> 00:07:50,580
all the way down to the belly for Cobra

185
00:07:50,580 --> 00:07:52,500
or to upward facing dog so we can begin

186
00:07:52,500 --> 00:07:55,080
to have a little fun here on day five

187
00:07:55,080 --> 00:07:57,000
again if you're rather new to the

188
00:07:57,000 --> 00:08:00,330
practice keep it simple and move with

189
00:08:00,330 --> 00:08:00,690
your breath

190
00:08:00,690 --> 00:08:03,480
together we'll meet in downward facing

191
00:08:03,480 --> 00:08:03,980
dog

192
00:08:03,980 --> 00:08:09,440
deep breath in and deep breath out

193
00:08:09,440 --> 00:08:12,510
awesome this time we'll walk the big

194
00:08:12,510 --> 00:08:13,760
toes together and drop the right heel

195
00:08:13,760 --> 00:08:16,760
inhale slide the left leg up high

196
00:08:16,760 --> 00:08:18,900
so go through your checklist stay

197
00:08:18,900 --> 00:08:19,500
curious

198
00:08:19,500 --> 00:08:21,810
I always talk about curiosity as an act

199
00:08:21,810 --> 00:08:24,240
of self-love in my classes so we don't

200
00:08:24,240 --> 00:08:25,710
get bored we're not waiting for someone

201
00:08:25,710 --> 00:08:27,600
to tell us what to do but we're going

202
00:08:27,600 --> 00:08:29,250
through our little checklists exploring

203
00:08:29,250 --> 00:08:32,370
the sensations in the body leveling the

204
00:08:32,370 --> 00:08:32,940
hips

205
00:08:32,940 --> 00:08:34,409
squaring off through the shoulder it's

206
00:08:34,409 --> 00:08:36,210
just noticing oh my body's twerking this

207
00:08:36,210 --> 00:08:40,020
way okay go this way and then we'll take

208
00:08:40,020 --> 00:08:41,340
one more deep breath in here you might

209
00:08:41,340 --> 00:08:42,720
lift your left thigh a little bit higher

210
00:08:42,720 --> 00:08:45,330
just see and then we'll Bend that left

211
00:08:45,330 --> 00:08:47,430
knee generously and squeeze it all the

212
00:08:47,430 --> 00:08:49,200
way up and in towards our heart take a

213
00:08:49,200 --> 00:08:51,420
second here to take a breath in and on

214
00:08:51,420 --> 00:08:53,970
an exhale nose to knee really finding

215
00:08:53,970 --> 00:08:56,820
that sweep trimming the spine and then

216
00:08:56,820 --> 00:08:58,050
we'll step the left leg all the way up

217
00:08:58,050 --> 00:09:00,090
and into our lunge take a second to get

218
00:09:00,090 --> 00:09:03,570
situated and then we'll lift the back

219
00:09:03,570 --> 00:09:05,250
knee up loop the shoulders heart

220
00:09:05,250 --> 00:09:08,760
radiates forward create space nice

221
00:09:08,760 --> 00:09:12,290
strong alignment here stacking the bones

222
00:09:12,290 --> 00:09:15,690
engaging all the muscles and then when

223
00:09:15,690 --> 00:09:16,740
you're ready we'll pivot on the back

224
00:09:16,740 --> 00:09:18,650
foot and the same thing as before

225
00:09:18,650 --> 00:09:21,510
spiral the fingertips all the way up and

226
00:09:21,510 --> 00:09:25,800
into your warrior two so I'm kind of

227
00:09:25,800 --> 00:09:27,060
leaning back into it's kind of great

228
00:09:27,060 --> 00:09:28,080
that you can see my back on this one

229
00:09:28,080 --> 00:09:30,780
because there's a tendency to kind of

230
00:09:30,780 --> 00:09:33,360
come here and I want to draw my tailbone

231
00:09:33,360 --> 00:09:35,610
underneath me and kind of lean back into

232
00:09:35,610 --> 00:09:37,440
it here as I sink deep into my leg

233
00:09:37,440 --> 00:09:40,370
strong foundation sending the fingertips

234
00:09:40,370 --> 00:09:43,290
past the edges of the mat we take a deep

235
00:09:43,290 --> 00:09:46,500
breath in and a strong grounding breath

236
00:09:46,500 --> 00:09:50,010
out relax your shoulders flip the left

237
00:09:50,010 --> 00:09:53,070
palm inhale reach forward up and back as

238
00:09:53,070 --> 00:09:55,800
we come into our peaceful warrior enjoy

239
00:09:55,800 --> 00:10:01,770
breathe explore remember this extension

240
00:10:01,770 --> 00:10:04,920
through the crown of the head and then

241
00:10:04,920 --> 00:10:06,540
from here well straighten through that

242
00:10:06,540 --> 00:10:08,820
front leg keep reaching lots of linked

243
00:10:08,820 --> 00:10:10,230
in both side bodies reach reach reach

244
00:10:10,230 --> 00:10:13,020
then keep this beautiful length as we

245
00:10:13,020 --> 00:10:15,960
slowly send the hips back towards the

246
00:10:15,960 --> 00:10:18,089
back edge of the mat and come into our

247
00:10:18,089 --> 00:10:20,940
triangle on this side so the top of that

248
00:10:20,940 --> 00:10:22,350
back thigh your right thigh has this

249
00:10:22,350 --> 00:10:24,360
sweet inner spiral it's coming in and

250
00:10:24,360 --> 00:10:27,270
out towards the back of your mat I pull

251
00:10:27,270 --> 00:10:29,220
the left hip crease back and again if

252
00:10:29,220 --> 00:10:31,290
you have a blank excuse me a block or a

253
00:10:31,290 --> 00:10:32,940
book or something it's kind of nice to

254
00:10:32,940 --> 00:10:36,240
bring the earth up to you here and this

255
00:10:36,240 --> 00:10:38,220
is not a sign of weakness my friends I

256
00:10:38,220 --> 00:10:40,860
love using my blocks for certain things

257
00:10:40,860 --> 00:10:43,350
that I can really just create stability

258
00:10:43,350 --> 00:10:45,150
and space in and then

259
00:10:45,150 --> 00:10:48,120
rid of it and I come back to it so

260
00:10:48,120 --> 00:10:50,640
remember it's practice it's a it's a

261
00:10:50,640 --> 00:10:59,970
play time it's not a test draw your left

262
00:10:59,970 --> 00:11:02,970
ribcage up towards the sky one more

263
00:11:02,970 --> 00:11:06,390
breath here wherever you are and then on

264
00:11:06,390 --> 00:11:08,250
an exhale we'll begin to soften through

265
00:11:08,250 --> 00:11:10,350
that left knee drop the right fingertips

266
00:11:10,350 --> 00:11:13,740
down and we take one more vinyasa here

267
00:11:13,740 --> 00:11:16,830
together spread the palms wide if you're

268
00:11:16,830 --> 00:11:18,330
feeling frisky you might try keeping

269
00:11:18,330 --> 00:11:21,300
that left leg lifted also if you end up

270
00:11:21,300 --> 00:11:23,100
repeating this 30 days this is a nice

271
00:11:23,100 --> 00:11:25,200
fun thing to do again so we're working

272
00:11:25,200 --> 00:11:26,970
in all different levels here you can

273
00:11:26,970 --> 00:11:30,360
also bring that variation into other

274
00:11:30,360 --> 00:11:33,510
practice theeth take a deep breath in

275
00:11:33,510 --> 00:11:37,640
and exhale downward facing dog

276
00:11:37,640 --> 00:11:40,560
inhale in through the nostrils and

277
00:11:40,560 --> 00:11:42,540
exhale completely Lions breath tongue

278
00:11:42,540 --> 00:11:47,910
out awesome we'll slowly lower onto the

279
00:11:47,910 --> 00:11:50,880
knees cross the left ankle over the

280
00:11:50,880 --> 00:11:55,260
right shift on through to your buttocks

281
00:11:55,260 --> 00:11:59,150
and send the legs out long

282
00:11:59,750 --> 00:12:03,300
inhale reach up overhead exhale forward

283
00:12:03,300 --> 00:12:08,370
fold pressing through the sit bones here

284
00:12:08,370 --> 00:12:10,620
keeping an openness in the heart and the

285
00:12:10,620 --> 00:12:12,660
chest toes up towards the sky shoulders

286
00:12:12,660 --> 00:12:18,060
down down down breathe here so we're

287
00:12:18,060 --> 00:12:19,470
keeping an extension through the crown

288
00:12:19,470 --> 00:12:22,500
on this one open your heart open your

289
00:12:22,500 --> 00:12:23,520
heart and you can find a little

290
00:12:23,520 --> 00:12:26,070
resistance here as you maybe press the

291
00:12:26,070 --> 00:12:28,080
legs down and if the hands are here

292
00:12:28,080 --> 00:12:29,490
that's fine we can still practice this

293
00:12:29,490 --> 00:12:32,310
here we're here right here eventually

294
00:12:32,310 --> 00:12:36,300
here take one more breath you might tag

295
00:12:36,300 --> 00:12:39,200
a little weight down through your elbows

296
00:12:39,200 --> 00:12:41,820
feeling definitely alive in the backs of

297
00:12:41,820 --> 00:12:46,140
the legs here awesome then we'll slowly

298
00:12:46,140 --> 00:12:48,210
release hiked that left knee up we find

299
00:12:48,210 --> 00:12:50,580
a twist inhale reach the right arm high

300
00:12:50,580 --> 00:12:53,070
exhale outer edge of the right elbow to

301
00:12:53,070 --> 00:12:55,560
the outer edge of your left leg we send

302
00:12:55,560 --> 00:12:57,030
the left fingertips behind and we sit up

303
00:12:57,030 --> 00:12:58,950
nice and tall press

304
00:12:58,950 --> 00:13:01,560
to your right heel and we breathe inhale

305
00:13:01,560 --> 00:13:04,260
lift and lengthen exhale journey into

306
00:13:04,260 --> 00:13:06,840
your twist close your eyes or soften

307
00:13:06,840 --> 00:13:11,240
your gaze here deep breath in and now

308
00:13:11,240 --> 00:13:14,190
gently release back to Center and we

309
00:13:14,190 --> 00:13:17,580
switch right knee up inhale lifting up

310
00:13:17,580 --> 00:13:19,760
through the left fingertips exhale

311
00:13:19,760 --> 00:13:21,800
finding your twist

312
00:13:21,800 --> 00:13:25,890
remember inhale lift and lengthen and

313
00:13:25,890 --> 00:13:28,880
exhale twist

314
00:13:28,880 --> 00:13:34,590
inhale lift and exhale twist notice if

315
00:13:34,590 --> 00:13:36,480
the spine is starting to curve back this

316
00:13:36,480 --> 00:13:38,610
way see if you can lift your sternum up

317
00:13:38,610 --> 00:13:44,670
a little higher one more breath here and

318
00:13:44,670 --> 00:13:47,550
then we exhale release awesome coming

319
00:13:47,550 --> 00:13:49,410
back to this just to check in we took a

320
00:13:49,410 --> 00:13:50,610
little day off but now we're coming back

321
00:13:50,610 --> 00:13:53,070
hands to the backs of the thighs lift

322
00:13:53,070 --> 00:13:54,720
your shins drop your elbows and

323
00:13:54,720 --> 00:13:56,700
shoulders down take a second to breathe

324
00:13:56,700 --> 00:14:04,980
here if you have a block action I'm just

325
00:14:04,980 --> 00:14:06,090
looking at this block this is always a

326
00:14:06,090 --> 00:14:07,860
really nice thing to have the block here

327
00:14:07,860 --> 00:14:09,260
so you can squeeze the legs together

328
00:14:09,260 --> 00:14:10,950
everyone if you don't have it that's

329
00:14:10,950 --> 00:14:12,450
okay you can still imagine that block

330
00:14:12,450 --> 00:14:14,720
there we'll reach the fingertips forward

331
00:14:14,720 --> 00:14:16,950
and this time we're gonna inhale reach

332
00:14:16,950 --> 00:14:18,870
the arms up straighten the legs press of

333
00:14:18,870 --> 00:14:21,120
the heels exhale release you don't have

334
00:14:21,120 --> 00:14:22,500
the block it's okay it might just look

335
00:14:22,500 --> 00:14:25,500
like burst of liveness inhale in exhale

336
00:14:25,500 --> 00:14:27,480
burst Shh

337
00:14:27,480 --> 00:14:32,310
inhale compose exhale burst if you have

338
00:14:32,310 --> 00:14:33,390
this block it's awesome does that

339
00:14:33,390 --> 00:14:34,830
squeeze really helps with the burst

340
00:14:34,830 --> 00:14:38,760
inhale in exhale burst Shh and one more

341
00:14:38,760 --> 00:14:40,380
inhale and lift your heart lift your

342
00:14:40,380 --> 00:14:42,450
heart exhale burst spread your

343
00:14:42,450 --> 00:14:45,570
fingertips until it's great release and

344
00:14:45,570 --> 00:14:47,400
we'll come all the way onto the back

345
00:14:47,400 --> 00:14:52,430
awesome work my friends good job oh yeah

346
00:14:52,430 --> 00:14:54,630
hug the knees into the chest

347
00:14:54,630 --> 00:14:57,330
one more deep breath into the nostrils

348
00:14:57,330 --> 00:15:00,990
and exhale completely out through the

349
00:15:00,990 --> 00:15:04,140
mouth bring the soles of the feet

350
00:15:04,140 --> 00:15:06,840
together knees nice and wide hands come

351
00:15:06,840 --> 00:15:08,610
to the hip creases or the Front's of the

352
00:15:08,610 --> 00:15:10,649
hips here and we breathe three

353
00:15:10,649 --> 00:15:16,920
nice long full deep breaths listening to

354
00:15:16,920 --> 00:15:18,869
the sounds of my neighborhood outside

355
00:15:18,869 --> 00:15:22,399
you might just listen to the sounds

356
00:15:22,399 --> 00:15:24,209
wherever you are

357
00:15:24,209 --> 00:15:26,730
close your eyes observe the quality of

358
00:15:26,730 --> 00:15:30,660
air in the room again just notice what

359
00:15:30,660 --> 00:15:41,100
it feels like to be alive today then you

360
00:15:41,100 --> 00:15:43,170
can stay here you can also take this

361
00:15:43,170 --> 00:15:45,959
moment to include an inversion into your

362
00:15:45,959 --> 00:15:47,069
practice today if you're a little

363
00:15:47,069 --> 00:15:49,050
further along or you were kind of built

364
00:15:49,050 --> 00:15:52,170
up this good revitalizing energy and you

365
00:15:52,170 --> 00:15:54,300
want to do a couple more poses I invite

366
00:15:54,300 --> 00:15:56,790
you to do them now otherwise we'll slide

367
00:15:56,790 --> 00:15:59,959
the right leg down followed by the left

368
00:15:59,959 --> 00:16:03,929
and we begin to make our way into our

369
00:16:03,929 --> 00:16:07,679
final and most precious posture sweet

370
00:16:07,679 --> 00:16:09,329
shavasana so take your time getting

371
00:16:09,329 --> 00:16:11,970
there make sure you add your ritual just

372
00:16:11,970 --> 00:16:16,709
right for you today and have an awesome

373
00:16:16,709 --> 00:16:18,740
rest your day

374
00:16:18,740 --> 00:16:20,800
you

375
00:16:25,200 --> 00:16:31,269
[Music]