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- What's up, party people?
Welcome to Yoga With Adriene.

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Today, we have an awesome deepen
and flow practice for you.

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This sequence offers a
couple intermediate postures,

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per your request, an opportunity
to move with the breath,

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vinyasa style, and get
the heart rate going,

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maybe work up a little sweat.

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We offer tons of variations,
so you can give it a try

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and just be very mindful,
always making sure

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that your breath is not
constricted, but full,

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and happy, and beautiful, just like you.

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Alright, let's get started.

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(upbeat guitar music)

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Okay, today, we're going
to begin in Child's pose.

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Yogi's choice, but I'm gonna
take the knees wide to start,

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and fingertips towards
the front edge of the mat.

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You can also bring the knees together

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for traditional Balasana.

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Come into a Child's 
pose of your choice.

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If Child's pose is not
a pose that suits you

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or your body, then you can come
to a nice, comfortable seat.

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Welcome, everyone.

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Take a second to close your eyes,

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and notice your breath.

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Nothing fancy in the
breath here, just noticing.

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Naturally just bringing your
awareness to your breath,

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it begins to shift and change.

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Take a moment to set an intention
for your practice today,

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something positive that will serve you

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in the present moment.

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Take a deep breath in,
confirming your intention,

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considering it already done, already so.

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Let the breath out.

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Good, hard part is over, showing up.

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You've shown up on your
mat, shown up for yourself.

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What's more beautiful?

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Celebrate that by deepening the breath,

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appreciating your body
by deepening the breath,

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appreciating your spirit, your soul,

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by deepening your breath.

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Make your inhalations longer,

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and then try to even out with the exhales

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so your breath in and your breath out

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become even and steady.

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(deep breath)

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Then keep that conversation,
nice, even breath going

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as you slowly press up and come back

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to a lifted head.

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Just take a second to lift the chin

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towards the front edge of your mat,

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and then draw the chin into the chest,

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waking up the head.

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Just nodding the head
yes here, and then no,

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taking the nose to the right, stretch,

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and then to the left, stretch.

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Sweet.

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Then, continuing the journey upward,

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we press into the tops of the feet.

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Then, we're gonna walk
the knees right underneath

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the hip points, find a nice
tabletop position here.

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Wrists underneath the shoulders,

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knees directly underneath the hips.

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Find length through the crown of the head,

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spread the fingertips super wide.

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Again, hard part is over.

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You've shown up, you started the video,

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so let's stay committed to ourselves,

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committed to the practice.

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Curl the toes under here,

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and then press into all of
the toes, even the pinky toe,

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really stretching through the feet.

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Notice if you're collapsing
the shoulder blades here.

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Find that lift.

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Lift your heart.

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Maybe it feels like you're doming through

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the upper back body.

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Tug the shoulders away from the ears here,

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and then experiment with
having your elbow creases

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maybe shining towards the
front edge of your mat.

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Then uncurl the toes, and
inhale, drop the belly,

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shine your heart forward.

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Exhale, rounding through the spine.

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Cat Cow.

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Inhale, big stretch
through the front body,

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and exhale, rounding through.

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Inhale, Cow pose.

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Press into all ten knuckles.

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Press into the tops of the feet.

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Exhale, Cat.

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Arch your back like a black Halloween cat.

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Really stretch, kneel up.

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One more, inhale,

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and exhale, rounding through.

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Great.

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Keep the feet and the
hands where they are,

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and just gently bump
your hips to the left,

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and then take your nose and draw a line

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all the way around to the
right side of your yoga mat.

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Try to look back at your right heel.

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Notice if your right foot's coming in.

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See if you can keep it still
in line with your right knee.

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Big stretch here, press
away from your yoga mat.

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Your arms might be starting to tremble

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if you haven't been on
all fours in a while.

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Welcome back, or welcome to your yoga mat.

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Big breath in here, and then exhale

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to slowly slide it through center,

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and then we take it to the other side.

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Bump the hips to the right.

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Send the nose to the left.

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Big stretch here.

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Try to keep an awareness.

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Your hands and feet should
stay where they were

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on all fours, in all fours.

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Big stretch here, inhale.

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Then exhale back to center.

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Take a rest by drawing the elbows down

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right where the hands were,

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and keeping nice railroad tracks here.

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The wrists are gonna wanna come in,

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the hands are gonna splay out,

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so keep a mindfulness.

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Heart to Earth pose, Anahatasana.

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Big stretch also, for the shoulders.

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We walk the knees straight back.

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They're gonna wanna walk in.

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Some might wanna walk out.

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See if you can keep them in line.

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We're really paying
attention to detail here,

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in the foundation and in our alignment.

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Keeping the wrists in
line with the elbows,

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and the ankles in line with the knees.

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Forehead may not come to the earth here

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if you're super tight in the shoulders,

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so you can bring a
blanket or a block here,

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or you can just hover, breathing deep.

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Try and melt your heart
towards your knees,

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and if you're feeling any pinch at all

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in the shoulder girdle,
go ahead and come up off,

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and take a rest, or you might even try

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widening your elbows
just a little bit more

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than shoulder width apart.

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Everyone, activate through your palms.

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Find that hand to earth connection.

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Big stretch here as you
melt the heart back.

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Hips up high, tailbone really
reaches towards the sky.

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Now connect to an ujjayi
breath here, if you will.

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Soft restriction in
the back of the throat,

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and then support this big
stretch and this experience

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with your mind and your
body with the breath.

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Let it guide you,

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maybe connecting to ujjayi breath here.

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(deep breathing)

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Then, on your next inhale,
press into the tops of the feet,

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press into your elbows,
press into the palms,

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and slide all the way through,
into a Sphynx pose here.

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Walk the elbows right underneath
the shoulders once again,

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and then the feet should
stay exactly where they are,

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in line with the hips, just
pressing into the earth,

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pressing pubic bone down.

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There's a common tendency
here to just anchor

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and lift from here.

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Today, I'd like to invite
you to tuck the chin

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into the chest, hug the low ribs in.

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I'm exaggerating here, but
they're kind of coming up here.

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Then, from there, roll
up into your Sphynx.

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Rolling up by tucking
the chin into the chest.

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You might stop here, just
keeping the neck nice and long

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rather than clenching here,

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really creating space.

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Arms are getting tired, I know.

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Breathe, breathe, breathe.

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Toning muscle, strengthening, opening.

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Tug the shoulders away from the ears.

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One more time, we'll
nod the head gently yes,

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very gently,

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and then no, to the right,

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and to the left.

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Yeah, great. Beautiful.

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Slowly, we're gonna release everything,

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elbows come out wide, and then
your fists come to like a,

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"Bubblegum, bubblegum in
a dish" situation here,

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and you rest the forehead on the fists.

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If that doesn't feel
good, palms for a pillow.

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Palms for a pillow. It's
like, "Alms for the poor."

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Then, really fancy yoga move here,

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we just lift the toes up.

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You bend at the knees.

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You're just gonna swing
the legs side to side.

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Ah.

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So we begin to find space,
length in the waist.

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If you are a runner or an
athlete, this is really great

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on your quads and your
hips, psoas, really nice,

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really fancy yoga move here, love it.

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Continue to deepen the breath,

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and we'll bring the knees
back in line with the hips.

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Bring the tops of the feet down,

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palms underneath the shoulders.

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Curl the toes under, lift your
kneecaps, tone your quads,

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and then engage the belly here.

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So tighten the belly, draw the
navel up towards your spine,

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inhale, press up to top of a push up,

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exhale, Downward Dog.

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Beautiful.

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Take your dog for a walk here.

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(deep breath)

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Remember that length in the side body,

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that softness, easiness in the neck,

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that awareness in the
feet and in the hands,

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and that attention to
detail in the joints,

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how they stack,

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et cetera.

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We'll take it for a nice, slow walk up

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towards the front of your mat,

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eventually stepping the feet
together right at the top,

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arch to arch, bend the knees,

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and take a big, generous forward fold.

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Big bend in the knees here,

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big stretch in the lower back body.

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(deep breathing)

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Big inhale in,

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big exhale as you root
down through the feet,

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tuck the chin into the chest,
and rag doll to roll it up.

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Channel your sixth grade
theater arts class here.

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Find the joy, smile.

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We'll roll up to Mountain.

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Come into your best and most
beautiful Mountain pose here,

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really rooting down through the feet

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and finding that lift of energy
up through the full body.

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Right away, we're gonna reach
the fingertips behind the ears

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today, and reach up towards the sky.

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Interlace the fingertips
and keep the index finger

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pointing forward here, and
then pull the thumbs back

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just a hair.

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Inner thighs have this inner
rotation in towards each other.

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Go ahead and lengthen the tailbone down

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to find that support in the
torso and the back body.

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Hug the lower ribs in.

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Close your eyes, deep breaths here.

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(deep breath)

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Find that length, that
space between the ear lobes

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and the shoulders.

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One more breath, you got it.

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Great for circulation here.

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On an exhale, release and
take it all the way down,

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forward fold.

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Inhale to lift up halfway.

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Go ahead and slide the palms
to the tops of the thighs

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for this first one, root the shoulders,

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pull back with the elbows
like little grasshopper legs,

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and find length through the torso.

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Find that containment, again, here,

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that support of hugging the lower ribs in,

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navel up towards the spine.

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Tuck the chin, think Sphynx
pose here, in the neck.

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Nice and long. Big breath.

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Hello, plant.

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Then exhale, forward fold.

258
00:12:42,122 --> 00:12:42,955
Great.

259
00:12:42,955 --> 00:12:44,672
Bend the knees, plant the palms,

260
00:12:44,672 --> 00:12:48,058
step the right toes back,
then step the left toes back.

261
00:12:48,058 --> 00:12:50,891
Come to a nice, strong Plank pose.

262
00:12:51,750 --> 00:12:53,608
The mantra here is, "I am strong,"

263
00:12:53,608 --> 00:12:55,860
or you can quietly say to yourself,

264
00:12:55,860 --> 00:12:59,110
"I can, I will, I choose. I am strong."

265
00:13:01,735 --> 00:13:04,242
Slowly lower the knees or stay lifting,

266
00:13:04,242 --> 00:13:06,657
loop the shoulders, hug the
elbows into the side body,

267
00:13:06,657 --> 00:13:09,003
Chaturanga, or Chaturanga practice.

268
00:13:09,003 --> 00:13:10,675
This is what Chaturanga
practice looks like,

269
00:13:10,675 --> 00:13:13,136
with the knees down, elbows
hugging in, gaze forward.

270
00:13:13,136 --> 00:13:15,713
Find that containment,
hug the lower ribs in,

271
00:13:15,713 --> 00:13:17,965
navel to spine, and slowly lower down,

272
00:13:17,965 --> 00:13:20,450
elbows hugging into the side body.

273
00:13:20,450 --> 00:13:22,033
Then inhale, Cobra,

274
00:13:23,445 --> 00:13:25,024
exhale to release.

275
00:13:25,024 --> 00:13:26,696
Curl the toes under, lift the kneecaps,

276
00:13:26,696 --> 00:13:29,321
inhale, press up to Plank.

277
00:13:29,321 --> 00:13:32,938
Big exhale sends you
to Downward Facing Dog.

278
00:13:32,938 --> 00:13:35,655
Great. Deep breath in here.

279
00:13:35,655 --> 00:13:39,072
Long exhale out, maybe through the mouth.

280
00:13:40,578 --> 00:13:41,855
Great.

281
00:13:41,855 --> 00:13:43,132
Anchor through the left heel,

282
00:13:43,132 --> 00:13:44,525
and on a big breath in,

283
00:13:44,525 --> 00:13:46,615
lift the right leg up
high towards the sky.

284
00:13:46,615 --> 00:13:48,891
Take a second to just roll around here,

285
00:13:48,891 --> 00:13:51,793
to move with your breath, maybe
big circles with the knee.

286
00:13:51,793 --> 00:13:54,951
You might stack the hips,
right hip over the left.

287
00:13:54,951 --> 00:13:56,414
See if you can draw your right shoulder

288
00:13:56,414 --> 00:13:58,155
in line with your left as you play here,

289
00:13:58,155 --> 00:13:59,738
rotating the ankle,

290
00:14:00,826 --> 00:14:02,409
waking up the body,

291
00:14:04,239 --> 00:14:05,957
and then connect to your strength,

292
00:14:05,957 --> 00:14:06,956
cultivate strength.

293
00:14:06,956 --> 00:14:09,835
Hug the right knee all the
way in towards the nose.

294
00:14:09,835 --> 00:14:11,692
Try to touch your right
heel to your right glute,

295
00:14:11,692 --> 00:14:14,340
and hollow through the
upper back body here.

296
00:14:14,340 --> 00:14:16,546
Big breath in, big breath out

297
00:14:16,546 --> 00:14:18,310
as you step the right foot up.

298
00:14:18,310 --> 00:14:19,143
Great.

299
00:14:19,143 --> 00:14:20,702
Go ahead and lower the back knee.

300
00:14:20,702 --> 00:14:23,047
Take your right thumb to
your right hip crease,

301
00:14:23,047 --> 00:14:26,762
and allow that to pull you all the way up.

302
00:14:26,762 --> 00:14:27,595
Great.

303
00:14:27,595 --> 00:14:29,177
Left fingertips are gonna
reach all the way up

304
00:14:29,177 --> 00:14:31,615
towards the sky, and then
we're gonna reach towards,

305
00:14:31,615 --> 00:14:35,632
and maybe pass, the front
right corner of your yoga mat,

306
00:14:35,632 --> 00:14:38,628
outer edge of the left
hand or the left arm

307
00:14:38,628 --> 00:14:41,460
come to the outer edge of the left leg.

308
00:14:41,460 --> 00:14:44,131
Great, and then keep your
right thumb pulling you back

309
00:14:44,131 --> 00:14:46,987
as you start to look towards
the back right corner

310
00:14:46,987 --> 00:14:49,007
of your yoga mat.

311
00:14:49,007 --> 00:14:50,679
Breathe deep.

312
00:14:50,679 --> 00:14:52,560
Getting a nice, good stretch here,

313
00:14:52,560 --> 00:14:55,160
opening up through the hips.

314
00:14:55,160 --> 00:14:58,016
Keep that connection to your lower ribs.

315
00:14:58,016 --> 00:14:59,897
One more breath. Great.

316
00:14:59,897 --> 00:15:03,427
Then exhale, release, half split.

317
00:15:03,427 --> 00:15:04,618
Ardha Hanumanasana.

318
00:15:04,618 --> 00:15:06,615
Beautiful runner stretch here as we pull

319
00:15:06,615 --> 00:15:09,030
the right hip crease
back, flex the right toes

320
00:15:09,030 --> 00:15:10,330
towards the sky.

321
00:15:10,330 --> 00:15:13,140
Soft in the neck, you can
sway a little bit here.

322
00:15:13,140 --> 00:15:14,223
Breathe deep.

323
00:15:16,739 --> 00:15:20,906
Maybe play with that wave, that
extension through the spine.

324
00:15:21,871 --> 00:15:23,621
One more breath here,

325
00:15:26,207 --> 00:15:28,515
and then slowly rolling
through the right foot,

326
00:15:28,515 --> 00:15:31,046
we plant the palms, curl
the back toes under,

327
00:15:31,046 --> 00:15:32,509
lift that back knee.

328
00:15:32,509 --> 00:15:34,204
Step the right foot back, lower the knees,

329
00:15:34,204 --> 00:15:36,967
if you like, here, or this time,
maybe you keep them lifted.

330
00:15:36,967 --> 00:15:38,384
As you shift your gaze forward,

331
00:15:38,384 --> 00:15:40,032
hug the elbows into the side body,

332
00:15:40,032 --> 00:15:42,663
Chaturanga practice, belly to Cobra,

333
00:15:42,663 --> 00:15:45,597
or Chaturanga to Upward Facing Dog.

334
00:15:45,597 --> 00:15:48,616
Inhale, everyone open your heart,

335
00:15:48,616 --> 00:15:51,116
then exhale, back to Down Dog.

336
00:15:53,051 --> 00:15:54,599
Everyone's vinyasa will look and feel

337
00:15:54,599 --> 00:15:55,551
a little bit different.

338
00:15:55,551 --> 00:15:56,503
You can make it your own.

339
00:15:56,503 --> 00:15:59,475
Move nice and slow, and
since it is vinyasa,

340
00:15:59,475 --> 00:16:03,260
move with intention,
move with your breath.

341
00:16:03,260 --> 00:16:04,093
Here we go.

342
00:16:04,093 --> 00:16:07,068
Drop the right heel down, inhale,
lift the left leg up high.

343
00:16:07,068 --> 00:16:09,019
Couple breaths here to roll around.

344
00:16:09,019 --> 00:16:10,644
Find what feels good.

345
00:16:10,644 --> 00:16:12,734
Be mindful, move with your breath.

346
00:16:12,734 --> 00:16:15,817
Big circles, maybe stacking the hips.

347
00:16:18,005 --> 00:16:19,588
Rotating the ankle.

348
00:16:23,020 --> 00:16:24,599
Then connect to your power.

349
00:16:24,599 --> 00:16:26,619
Here we go, nose to knee,

350
00:16:26,619 --> 00:16:29,266
really hollowing through
the upper back body

351
00:16:29,266 --> 00:16:31,937
and trying to touch
left heel to left glute.

352
00:16:31,937 --> 00:16:33,051
You got this.

353
00:16:33,051 --> 00:16:35,551
Inhale in, exhale, step it up.

354
00:16:37,370 --> 00:16:41,317
Lower the right knee, stack
front knee over front ankle.

355
00:16:41,317 --> 00:16:42,150
Here we go.

356
00:16:42,150 --> 00:16:43,825
Left thumb comes to the left hip crease.

357
00:16:43,825 --> 00:16:45,358
Let that pull you back.

358
00:16:45,358 --> 00:16:46,797
We kind of scissor the legs.

359
00:16:46,797 --> 00:16:50,021
Find that lift from the
center, Mula Bandha,

360
00:16:50,021 --> 00:16:51,855
lift from the pelvic floor.

361
00:16:51,855 --> 00:16:54,131
It's as if we're trying to
pull the front and the back

362
00:16:54,131 --> 00:16:55,849
of the mat together.

363
00:16:55,849 --> 00:16:58,171
Then here we go, lift right
fingertips all the way up

364
00:16:58,171 --> 00:17:01,027
towards the sky, big
side body stretch here,

365
00:17:01,027 --> 00:17:04,232
and then exhale, reaching
towards or past the front left

366
00:17:04,232 --> 00:17:06,483
corner of your yoga mat.

367
00:17:06,483 --> 00:17:07,317
Great.

368
00:17:07,317 --> 00:17:09,804
Outer edge of the right arm or right hand

369
00:17:09,804 --> 00:17:13,426
to the outer edge of
your left thigh or leg,

370
00:17:13,426 --> 00:17:15,029
just wherever it falls.

371
00:17:15,029 --> 00:17:16,279
You'll find it.

372
00:17:18,094 --> 00:17:21,204
Then maybe we take a gander back

373
00:17:21,204 --> 00:17:24,618
at the back left corner of your mat.

374
00:17:24,618 --> 00:17:26,430
This is gonna wanna come through.

375
00:17:26,430 --> 00:17:29,727
I wanna keep the hips in alignment.

376
00:17:29,727 --> 00:17:30,560
Breathe.

377
00:17:31,538 --> 00:17:34,626
One more big breath here, you got it,

378
00:17:34,626 --> 00:17:36,507
and then we release.

379
00:17:36,507 --> 00:17:38,319
Palms come to the mat, or fingertips.

380
00:17:38,319 --> 00:17:42,382
Send the hips back,
flexion in the left foot.

381
00:17:42,382 --> 00:17:44,565
Send those left toes
really up towards the sky.

382
00:17:44,565 --> 00:17:48,117
Try to tug back with your left heel,

383
00:17:48,117 --> 00:17:51,367
and then a couple moments here to play.

384
00:17:52,599 --> 00:17:55,349
(deep breathing)

385
00:18:03,977 --> 00:18:05,727
One more breath here,

386
00:18:06,972 --> 00:18:11,244
and on an exhale, rolling
through that left foot.

387
00:18:11,244 --> 00:18:14,147
Plant the palms, lift the back knee,

388
00:18:14,147 --> 00:18:16,237
and send the left toes back.

389
00:18:16,237 --> 00:18:18,744
Move through a vinyasa, something
that feels good for you.

390
00:18:18,744 --> 00:18:20,718
You can always skip it
and send it straight

391
00:18:20,718 --> 00:18:22,506
to Downward Facing Dog.

392
00:18:22,506 --> 00:18:25,966
Inhale is the Cobra or the Up Dog.

393
00:18:25,966 --> 00:18:28,466
Exhale is what takes you back.

394
00:18:29,539 --> 00:18:30,456
Adho Mukha.

395
00:18:31,699 --> 00:18:34,616
Big breath in here, big breath out.

396
00:18:36,389 --> 00:18:38,804
Bend the knees, inhale, look forward.

397
00:18:38,804 --> 00:18:41,540
On an exhale, hop, jump, float to the top,

398
00:18:41,540 --> 00:18:45,581
or simply step one foot
up, followed by the other.

399
00:18:45,581 --> 00:18:46,664
Forward fold.

400
00:18:48,321 --> 00:18:50,238
Inhale to halfway lift.

401
00:18:51,479 --> 00:18:53,290
Exhale to soften and bow.

402
00:18:53,290 --> 00:18:55,333
Follow your breath.

403
00:18:55,333 --> 00:18:56,889
Bend the knees softly, inhale,

404
00:18:56,889 --> 00:18:59,582
spread the fingertips, reach for the sky.

405
00:18:59,582 --> 00:19:03,415
Full body stretch, and
exhale, hands to heart.

406
00:19:05,294 --> 00:19:08,499
For a moment here, close your eyes

407
00:19:08,499 --> 00:19:10,499
and observe your breath.

408
00:19:11,448 --> 00:19:13,115
Notice how you feel.

409
00:19:15,674 --> 00:19:18,424
(deep breathing)

410
00:19:23,592 --> 00:19:25,426
Find a soft bend in the knees again,

411
00:19:25,426 --> 00:19:27,426
and inhale, reach it up.

412
00:19:28,793 --> 00:19:31,626
Exhale, down you go, forward fold.

413
00:19:33,251 --> 00:19:35,168
Inhale to lift halfway.

414
00:19:36,711 --> 00:19:37,878
Exhale to bow.

415
00:19:39,660 --> 00:19:41,471
Bend the knees, plant the palms,

416
00:19:41,471 --> 00:19:44,281
step the right toes back,
followed by the left.

417
00:19:44,281 --> 00:19:45,387
Vinyasa.

418
00:19:45,387 --> 00:19:47,244
Send it all the way down.

419
00:19:47,244 --> 00:19:50,565
Now we do Cobra or Chaturanga to Up Dog.

420
00:19:50,565 --> 00:19:54,559
We'll meet in our Downward Facing Dog.

421
00:19:54,559 --> 00:19:55,392
Awesome.

422
00:19:55,392 --> 00:19:57,647
This time, I'm gonna anchor
through the left heel,

423
00:19:57,647 --> 00:20:00,526
and right away, inhale,
lift the right leg up high.

424
00:20:00,526 --> 00:20:02,276
Exhale, nose to knee,

425
00:20:04,334 --> 00:20:07,074
and then step it up, lower the back knee,

426
00:20:07,074 --> 00:20:09,861
and we'll inhale, reach
both fingertips up high,

427
00:20:09,861 --> 00:20:11,788
pulling that right hip crease back.

428
00:20:11,788 --> 00:20:14,064
Imagining your right thumb there still,

429
00:20:14,064 --> 00:20:15,944
and you can keep the
back toes curled under

430
00:20:15,944 --> 00:20:17,454
or come onto the top of the foot,

431
00:20:17,454 --> 00:20:19,497
whatever feels more stable.

432
00:20:19,497 --> 00:20:21,331
Take a big beach ball
up and over the head,

433
00:20:21,331 --> 00:20:24,048
inhale in, then exhale, rain it down.

434
00:20:24,048 --> 00:20:26,533
We're gonna interlace the fingertips

435
00:20:26,533 --> 00:20:29,950
and draw the knuckles down and then away.

436
00:20:32,221 --> 00:20:33,963
Move nice and slow, down and away,

437
00:20:33,963 --> 00:20:35,565
holding strong foundation here.

438
00:20:35,565 --> 00:20:37,492
Consider that scissoring effect here.

439
00:20:37,492 --> 00:20:39,188
You're trying to take
the front of your mat

440
00:20:39,188 --> 00:20:41,997
and the back of your mat,
pull it to the middle.

441
00:20:41,997 --> 00:20:45,164
Big stretch, big opening, big breaths.

442
00:20:46,293 --> 00:20:48,243
Now, goal is reach down and away.

443
00:20:48,243 --> 00:20:50,101
Whoah. Down and away.

444
00:20:50,101 --> 00:20:54,606
If you close your eyes,
hold onto your foundation.

445
00:20:54,606 --> 00:20:55,439
Great.

446
00:20:55,439 --> 00:20:58,430
Inhale, lift the chin,
maybe a back bend here.

447
00:20:58,430 --> 00:21:01,097
Breathe deep, exhale to release.

448
00:21:02,888 --> 00:21:05,233
Belly comes to the top of the thigh first,

449
00:21:05,233 --> 00:21:07,230
left palm to your yoga mat.

450
00:21:07,230 --> 00:21:09,436
Big twist here, inhale, reach for the sky.

451
00:21:09,436 --> 00:21:10,969
You can lift that back
knee, if you like, here,

452
00:21:10,969 --> 00:21:13,569
really stretching left
heel towards the back edge.

453
00:21:13,569 --> 00:21:17,261
Inhale in, draw the shoulders
away, squeeze right knee

454
00:21:17,261 --> 00:21:19,421
in towards the center line.

455
00:21:19,421 --> 00:21:21,650
On an exhale, rain it down.

456
00:21:21,650 --> 00:21:22,483
Beautiful.

457
00:21:22,483 --> 00:21:24,650
Plant the palms, step the right toes back,

458
00:21:24,650 --> 00:21:26,650
and move through a flow.

459
00:21:28,063 --> 00:21:30,813
(deep breathing)

460
00:21:35,145 --> 00:21:39,511
Downward Dog, take a nice,
rejuvenating breath in,

461
00:21:39,511 --> 00:21:42,761
and a big exhale out through the mouth.

462
00:21:44,154 --> 00:21:48,102
Drop the right heel and inhale,
lift the left leg up high.

463
00:21:48,102 --> 00:21:50,519
Exhale, nose to knee, strong.

464
00:21:53,326 --> 00:21:54,789
Great. Step it up.

465
00:21:54,789 --> 00:21:59,271
Lower the right knee, and to
Crescent whenever you're ready.

466
00:21:59,271 --> 00:22:01,848
Inhale, reaching the fingertips
forward, up, and back.

467
00:22:01,848 --> 00:22:02,885
Anjaneyasana.

468
00:22:02,885 --> 00:22:05,021
Imagine your left thumb
near your left hip crease.

469
00:22:05,021 --> 00:22:08,876
Find that scissor effect as
you lift the fingertips up.

470
00:22:08,876 --> 00:22:11,546
Big beach ball up and overhead.

471
00:22:11,546 --> 00:22:14,379
Keep lifting up through the heart,

472
00:22:15,610 --> 00:22:17,258
and then exhale, rain it down,

473
00:22:17,258 --> 00:22:19,023
squeezing your thighs to the mid line.

474
00:22:19,023 --> 00:22:22,367
Interlace the fingertips,
opposite thumb on top this time.

475
00:22:22,367 --> 00:22:25,117
Knuckles draw down and then away.

476
00:22:26,384 --> 00:22:29,770
Again, down and then away,
opening up through the chest.

477
00:22:29,770 --> 00:22:31,558
Notice if you're kind of
dumping all your weight here.

478
00:22:31,558 --> 00:22:34,735
See if you can, again, consider
bringing the front edge

479
00:22:34,735 --> 00:22:38,752
and the back edge of your yoga
mat in towards the center.

480
00:22:38,752 --> 00:22:43,257
Strong activation here,
going a little bit deeper,

481
00:22:43,257 --> 00:22:45,840
stage by stage, layer by layer.

482
00:22:49,573 --> 00:22:52,011
(deep breath)

483
00:22:52,011 --> 00:22:54,867
On your next breath, lift
the chin slightly up.

484
00:22:54,867 --> 00:22:58,907
You might take a little back bend here.

485
00:22:58,907 --> 00:23:02,669
Then exhale, gently
release, belly to the thigh.

486
00:23:02,669 --> 00:23:05,548
Right hand comes in line
with your left foot,

487
00:23:05,548 --> 00:23:06,755
and you find your twist.

488
00:23:06,755 --> 00:23:09,031
Maybe you lift the back
knee, or it can stay lowered.

489
00:23:09,031 --> 00:23:12,375
Left fingertips reach towards the sky.

490
00:23:12,375 --> 00:23:15,022
Again, in this posture,
imagining that left thumb there,

491
00:23:15,022 --> 00:23:16,415
pulling the left hip back.

492
00:23:16,415 --> 00:23:19,248
Big breath in, draw your
shoulders away from your ears.

493
00:23:19,248 --> 00:23:23,102
Reach your right heel
towards the back edge.

494
00:23:23,102 --> 00:23:25,602
On an exhale, we rain it down.

495
00:23:27,514 --> 00:23:29,906
Plant the palms, step the left toes back.

496
00:23:29,906 --> 00:23:31,949
Move through a vinyasa
or feel free to skip it

497
00:23:31,949 --> 00:23:35,943
and send it straight
to Downward Facing Dog.

498
00:23:35,943 --> 00:23:38,443
(deep breath)

499
00:23:39,867 --> 00:23:41,191
We're gonna be here for three breaths.

500
00:23:41,191 --> 00:23:45,417
Feel free to take these next
three breaths in Child's pose.

501
00:23:45,417 --> 00:23:48,482
Close your eyes and experience
your body and your breath

502
00:23:48,482 --> 00:23:49,399
here today.

503
00:23:52,267 --> 00:23:53,350
Stay present.

504
00:23:56,539 --> 00:23:59,039
(deep breath)

505
00:24:01,137 --> 00:24:01,970
Awesome.

506
00:24:01,970 --> 00:24:04,871
If you're in Child's pose,
make your way to Down Dog.

507
00:24:04,871 --> 00:24:08,285
In Down Dog, we slowly bend the
knees, inhale, look forward.

508
00:24:08,285 --> 00:24:10,839
On an exhale, hop, jump, float to the top,

509
00:24:10,839 --> 00:24:13,602
or simply step one foot up at a time.

510
00:24:13,602 --> 00:24:14,685
Forward fold.

511
00:24:16,342 --> 00:24:17,805
Inhale to lift halfway.

512
00:24:17,805 --> 00:24:20,468
Loop the shoulders, find length,

513
00:24:20,468 --> 00:24:22,801
and exhale, soften, and bow.

514
00:24:24,555 --> 00:24:26,064
Press into the earth, bend the knees,

515
00:24:26,064 --> 00:24:27,875
spread the fingertips super wide.

516
00:24:27,875 --> 00:24:30,940
Root to rise here as you
inhale, reach for the sky.

517
00:24:30,940 --> 00:24:33,190
Big breath and big stretch.

518
00:24:34,237 --> 00:24:36,154
Exhale, hands to heart.

519
00:24:37,976 --> 00:24:39,143
Big inhale in.

520
00:24:40,878 --> 00:24:41,795
Exhale out.

521
00:24:43,456 --> 00:24:44,686
Keep it going with the breath.

522
00:24:44,686 --> 00:24:46,853
Inhale, reach for the sky.

523
00:24:48,495 --> 00:24:51,578
Exhale, enjoy this move, down you go.

524
00:24:52,813 --> 00:24:54,439
Inhale to lift halfway.

525
00:24:54,439 --> 00:24:56,923
Long, beautiful neck.

526
00:24:56,923 --> 00:24:59,083
Exhale, find something new here.

527
00:24:59,083 --> 00:25:00,685
Soften and bow.

528
00:25:00,685 --> 00:25:02,566
Bend the knees, plant the palms.

529
00:25:02,566 --> 00:25:04,447
You can step one foot back at a time,

530
00:25:04,447 --> 00:25:07,976
or, on this round, we might hop it back.

531
00:25:07,976 --> 00:25:09,602
Top of a push up.

532
00:25:09,602 --> 00:25:11,970
Soft, buoyant elbows
here, not locked ever,

533
00:25:11,970 --> 00:25:13,363
especially in a hop back.

534
00:25:13,363 --> 00:25:15,383
Then move through a vinyasa
here or take it straight

535
00:25:15,383 --> 00:25:18,750
to Downward Facing Dog,
cultivating strength,

536
00:25:18,750 --> 00:25:22,667
moving with intention,
moving with your breath.

537
00:25:24,602 --> 00:25:26,436
In Down Dog, we'll drop the left heel.

538
00:25:26,436 --> 00:25:28,781
Inhale, lift the right leg up high.

539
00:25:28,781 --> 00:25:31,939
Right knee to right elbow as you exhale.

540
00:25:31,939 --> 00:25:35,399
Shift your gaze forward so
the upper body is in Plank.

541
00:25:35,399 --> 00:25:36,978
Then inhale, Three Legged Dog.

542
00:25:36,978 --> 00:25:38,882
Anchor through the left
heel, cultivate strength.

543
00:25:38,882 --> 00:25:40,113
Only two more of these.

544
00:25:40,113 --> 00:25:42,713
Cross it over, right knee to right elbow.

545
00:25:42,713 --> 00:25:45,569
Upper body's in Plank, long neck.

546
00:25:45,569 --> 00:25:47,566
Inhale, Three Legged Dog.

547
00:25:47,566 --> 00:25:51,467
Exhale, tap into that core, nose to knee,

548
00:25:51,467 --> 00:25:53,743
and then step it up.

549
00:25:53,743 --> 00:25:54,576
Beautiful.

550
00:25:54,576 --> 00:25:55,856
Pivot on the back foot.

551
00:25:55,856 --> 00:25:58,131
Imagine that right thumb
in your right hip crease

552
00:25:58,131 --> 00:26:01,131
as you sweep the arms up, Warrior I.

553
00:26:02,334 --> 00:26:05,213
Big beach ball overhead,
nice, strong power

554
00:26:05,213 --> 00:26:06,235
through that back foot,

555
00:26:06,235 --> 00:26:10,438
really reaching into the
outer edge of that back foot,

556
00:26:10,438 --> 00:26:12,713
lifting up through the arch.

557
00:26:12,713 --> 00:26:14,432
Breathe deep here.

558
00:26:14,432 --> 00:26:18,265
Inhale, lift your heart,
exhale, rain it down.

559
00:26:19,494 --> 00:26:21,212
Interlace the fingertips behind.

560
00:26:21,212 --> 00:26:23,534
Once again, take it down
with the knuckles and away,

561
00:26:23,534 --> 00:26:25,451
open through the chest.

562
00:26:27,751 --> 00:26:30,584
Strong breaths, strong foundation.

563
00:26:31,870 --> 00:26:34,772
Inhale, lift your heart, slight
back bend here, optional.

564
00:26:34,772 --> 00:26:36,769
Exhale, Humble Warrior.

565
00:26:36,769 --> 00:26:38,766
We'll start to pull the
right hip crease back.

566
00:26:38,766 --> 00:26:40,531
Keep the power of the back leg.

567
00:26:40,531 --> 00:26:42,806
Front knee over front
ankle, and bring the belly

568
00:26:42,806 --> 00:26:44,246
to the tops of the thighs,

569
00:26:44,246 --> 00:26:46,127
crown of the head reaching forward.

570
00:26:46,127 --> 00:26:49,421
If you feel pretty good
here, you can just stay here,

571
00:26:49,421 --> 00:26:53,588
working hard, breathing, finding
a little bit of grace here

572
00:26:54,540 --> 00:26:56,456
as we build strength, trying to marry

573
00:26:56,456 --> 00:26:57,431
the effort and the ease.

574
00:26:57,431 --> 00:26:59,498
If you wanna take it further,

575
00:26:59,498 --> 00:27:02,447
you'll continue to the
next stage by drawing

576
00:27:02,447 --> 00:27:05,094
the crown of the head
down towards the earth,

577
00:27:05,094 --> 00:27:07,764
really reaching the
knuckles up towards the sky,

578
00:27:07,764 --> 00:27:10,643
keeping the legs active and strong.

579
00:27:10,643 --> 00:27:12,083
Humble Warrior.

580
00:27:12,083 --> 00:27:15,636
Breathe into it with all of your soul.

581
00:27:15,636 --> 00:27:18,136
(deep breath)

582
00:27:19,862 --> 00:27:21,348
We're working to get the right hamstring

583
00:27:21,348 --> 00:27:25,515
parallel to the mat, but in
time, so just do your best.

584
00:27:26,479 --> 00:27:28,979
(deep breath)

585
00:27:30,218 --> 00:27:33,608
Slowly connect to your
center, your core strength,

586
00:27:33,608 --> 00:27:36,487
as you press into the feet,
charge the inner thighs,

587
00:27:36,487 --> 00:27:37,834
and slowly roll it up.

588
00:27:37,834 --> 00:27:39,227
We'll return back to Warrior I.

589
00:27:39,227 --> 00:27:41,712
Inhale, reach the arms up.

590
00:27:41,712 --> 00:27:43,685
Exhale, pivot on the back foot.

591
00:27:43,685 --> 00:27:46,784
Lift the heel and then
send it back, high lunge.

592
00:27:46,784 --> 00:27:50,322
Inhale in, smile, exhale, rain it down.

593
00:27:50,322 --> 00:27:51,507
Pyramid pose.

594
00:27:51,507 --> 00:27:53,109
Straighten through the front leg.

595
00:27:53,109 --> 00:27:55,609
Step the back foot up halfway.

596
00:27:57,312 --> 00:27:59,494
Take a couple breaths here,
letting the weight of the head

597
00:27:59,494 --> 00:28:00,411
relax over.

598
00:28:01,631 --> 00:28:05,555
Keep an awareness in your
shoulders and in your jaw,

599
00:28:05,555 --> 00:28:07,388
careful not to clench.

600
00:28:09,641 --> 00:28:11,360
Great. Softly bend the right knee.

601
00:28:11,360 --> 00:28:12,521
Step the left toes back.

602
00:28:12,521 --> 00:28:14,309
Return to your nice, low lunge.

603
00:28:14,309 --> 00:28:16,561
Inhale, look forward, and then exhale,

604
00:28:16,561 --> 00:28:18,604
plant the palms, step the right toes back,

605
00:28:18,604 --> 00:28:21,271
straight to Down Dog or we flow.

606
00:28:22,946 --> 00:28:25,696
(deep breathing)

607
00:28:26,824 --> 00:28:28,589
Right onto the other side, we got this.

608
00:28:28,589 --> 00:28:31,631
Drop the right heel, inhale,
lift the left leg up high.

609
00:28:31,631 --> 00:28:35,798
Exhale, left knee to left
elbow, gaze straight down.

610
00:28:36,646 --> 00:28:39,735
Inhale nice and slow. Lift it up.

611
00:28:39,735 --> 00:28:42,683
Exhale, crossing over,
left knee to right elbow.

612
00:28:42,683 --> 00:28:44,016
Try to touch it.

613
00:28:45,284 --> 00:28:47,606
Inhale, big breath lifts you up.

614
00:28:47,606 --> 00:28:50,689
Exhale, nose to knee, navel draws up.

615
00:28:51,855 --> 00:28:54,944
Go ahead and step it up,
pivot on the back foot.

616
00:28:54,944 --> 00:28:58,527
Make it to your Warrior
I in your own time.

617
00:29:02,095 --> 00:29:05,217
Find your breath. Big beach ball overhead.

618
00:29:05,217 --> 00:29:07,223
Outer edge of the back foot strong.

619
00:29:07,223 --> 00:29:09,150
Set yourself up for greatness.

620
00:29:09,150 --> 00:29:12,099
Lengthen the tailbone down.

621
00:29:12,099 --> 00:29:13,748
If you're building a
house, you wouldn't wanna

622
00:29:13,748 --> 00:29:15,234
skimp on the foundation, right?

623
00:29:15,234 --> 00:29:18,206
You wanna really pay
attention to what's happening

624
00:29:18,206 --> 00:29:19,135
from the ground up.

625
00:29:19,135 --> 00:29:21,550
This is how we stay safe and how we evolve

626
00:29:21,550 --> 00:29:24,057
in our bodies too, and,
I think, our minds,

627
00:29:24,057 --> 00:29:26,797
but don't take my word for it.

628
00:29:26,797 --> 00:29:29,547
Big breath, exhale, rain it down.

629
00:29:31,093 --> 00:29:35,923
Interlace behind, opposite
thumb on top as last time,

630
00:29:35,923 --> 00:29:37,677
and then knuckles draw down and away.

631
00:29:37,677 --> 00:29:40,094
We open up through the chest.

632
00:29:41,206 --> 00:29:43,273
Really press into the outer
edge of that right foot.

633
00:29:43,273 --> 00:29:45,190
Strong, keep breathing.

634
00:29:48,010 --> 00:29:50,494
Maybe you just stay here,
or we continue the journey

635
00:29:50,494 --> 00:29:53,095
by inhaling, lifting the chin slightly,

636
00:29:53,095 --> 00:29:54,906
finding that length in the front body,

637
00:29:54,906 --> 00:29:57,669
and then keeping it as we
pull the left hip crease back.

638
00:29:57,669 --> 00:29:59,550
Belly comes to the top of the thigh.

639
00:29:59,550 --> 00:30:02,034
Front knee over front ankle
here, crown of the head

640
00:30:02,034 --> 00:30:03,534
fireballs forward.

641
00:30:04,658 --> 00:30:07,120
Stay here or continue the journey down

642
00:30:07,120 --> 00:30:10,115
whenever you're ready, Humble
Warrior, nice and slow,

643
00:30:10,115 --> 00:30:12,762
staying present in the
sensations of the body,

644
00:30:12,762 --> 00:30:15,688
keeping the right inner thigh engaged

645
00:30:15,688 --> 00:30:18,288
as the crown of the head
comes down to the earth.

646
00:30:18,288 --> 00:30:21,841
Knuckles reach up high, strong and steady.

647
00:30:21,841 --> 00:30:25,580
Careful not to grip
the toes, breathe deep.

648
00:30:25,580 --> 00:30:28,080
(deep breath)

649
00:30:33,312 --> 00:30:34,145
One more breath.

650
00:30:34,145 --> 00:30:37,213
Really reach your hands
towards the ceiling.

651
00:30:37,213 --> 00:30:40,464
(deep breath)

652
00:30:40,464 --> 00:30:42,530
Then connect to your
strength, build that power

653
00:30:42,530 --> 00:30:44,202
as you hug the lower ribs in and come back

654
00:30:44,202 --> 00:30:47,174
to your Warrior I nice and slow.

655
00:30:47,174 --> 00:30:51,725
We'll release, great
rinse of the blood here.

656
00:30:51,725 --> 00:30:54,906
Rinse the blood. Big Warrior I.

657
00:30:54,906 --> 00:30:57,182
Inhale, exhale, pivot on the back foot.

658
00:30:57,182 --> 00:31:00,363
Lift your right heel and
we sink deep, high lunge.

659
00:31:00,363 --> 00:31:02,546
Big stretch through the front
of the right hip crease.

660
00:31:02,546 --> 00:31:05,213
Inhale in, exhale, rain it down.

661
00:31:07,677 --> 00:31:09,001
Then straighten that back foot.

662
00:31:09,001 --> 00:31:10,487
You might step that back
foot up a little more

663
00:31:10,487 --> 00:31:11,904
for Pyramid pose.

664
00:31:14,365 --> 00:31:16,733
Take a couple moments here to relax

665
00:31:16,733 --> 00:31:17,848
through the head, the neck.

666
00:31:17,848 --> 00:31:20,518
Let the weight of the head round over,

667
00:31:20,518 --> 00:31:23,935
but remember that lift in the hip crease.

668
00:31:28,373 --> 00:31:29,206
Sweet.

669
00:31:29,206 --> 00:31:30,680
Softly bend through the left knee,

670
00:31:30,680 --> 00:31:32,306
send your right toes back.

671
00:31:32,306 --> 00:31:34,999
Nice, low lunge as you
inhale, look forward.

672
00:31:34,999 --> 00:31:37,275
Let your heart radiate towards the front,

673
00:31:37,275 --> 00:31:39,086
and then exhale, plant the palms.

674
00:31:39,086 --> 00:31:42,708
Move through a vinyasa or
feel free to take a break.

675
00:31:42,708 --> 00:31:45,458
(deep breathing)

676
00:31:55,201 --> 00:31:58,289
We'll take three breaths in Child's pose.

677
00:31:58,289 --> 00:32:00,030
You can lower to the knees.

678
00:32:00,030 --> 00:32:02,376
Take a rest, fingertips behind.

679
00:32:02,376 --> 00:32:04,303
If you wanna stay in your Downward Dog,

680
00:32:04,303 --> 00:32:06,203
if you're wanting to get
the heart rate going more,

681
00:32:06,203 --> 00:32:07,503
keep it going.

682
00:32:07,503 --> 00:32:09,264
Feel free to rest in Down Dog.

683
00:32:09,264 --> 00:32:10,959
Three breaths here.

684
00:32:10,959 --> 00:32:13,959
Soften your gaze or close your eyes.

685
00:32:14,860 --> 00:32:17,777
Work to stay present in the moment.

686
00:32:19,690 --> 00:32:22,440
(deep breathing)

687
00:32:31,695 --> 00:32:34,504
After three breaths,
bring your hands back up,

688
00:32:34,504 --> 00:32:37,523
make your way back to Downward Facing Dog.

689
00:32:37,523 --> 00:32:40,681
That's where we will all meet.

690
00:32:40,681 --> 00:32:43,181
Big breath in, big breath out.

691
00:32:45,232 --> 00:32:46,764
Walk the toes up a little bit,

692
00:32:46,764 --> 00:32:48,134
a little detox for you here,

693
00:32:48,134 --> 00:32:51,455
strengthening and detox as we
press into both palms evenly.

694
00:32:51,455 --> 00:32:53,312
Really press in between the fleshy part

695
00:32:53,312 --> 00:32:54,891
between the index finger and thumb,

696
00:32:54,891 --> 00:32:56,981
those two L shapes, and
then draw the shoulders

697
00:32:56,981 --> 00:32:59,326
away from the ears.

698
00:32:59,326 --> 00:33:01,997
Slowly, we'll release the right hand,

699
00:33:01,997 --> 00:33:05,224
picking it up, and taking it
over for a Down Dog Twist,

700
00:33:05,224 --> 00:33:09,391
either grabbing the outer
edge of the left leg here,

701
00:33:10,309 --> 00:33:12,910
or the ankle, and if you
wanna go a little deeper,

702
00:33:12,910 --> 00:33:15,327
you can bend the right elbow,

703
00:33:16,509 --> 00:33:21,060
and take your gaze
underneath your left forearm.

704
00:33:21,060 --> 00:33:22,560
Breathe deep here.

705
00:33:25,611 --> 00:33:28,142
Gently release back to center,

706
00:33:28,142 --> 00:33:29,466
and we'll take it to the other side.

707
00:33:29,466 --> 00:33:31,277
Feel free to take a rest in between.

708
00:33:31,277 --> 00:33:33,196
Looking underneath the
right armpit just here

709
00:33:33,196 --> 00:33:35,844
and bending the left elbow to go deeper,

710
00:33:35,844 --> 00:33:38,142
or maybe just take your
hand to your pant leg here.

711
00:33:38,142 --> 00:33:39,419
Breathe deep.

712
00:33:39,419 --> 00:33:41,173
Press into the fleshy part between

713
00:33:41,173 --> 00:33:43,472
the index finger and the thumb.

714
00:33:43,472 --> 00:33:46,305
Breathe into your belly, one more breath,

715
00:33:46,305 --> 00:33:47,628
and then exhale, release.

716
00:33:47,628 --> 00:33:48,461
Awesome.

717
00:33:48,461 --> 00:33:50,554
Step the right foot up,
followed by the left.

718
00:33:50,554 --> 00:33:51,637
Forward fold.

719
00:33:54,052 --> 00:33:56,150
We're gonna walk the hands
underneath the feet here

720
00:33:56,150 --> 00:33:59,401
for a nice relief in the wrists.

721
00:33:59,401 --> 00:34:03,674
The toes are gonna be right
where the wrist creases are.

722
00:34:03,674 --> 00:34:06,344
Toes come to the wrists
creases, and you can

723
00:34:06,344 --> 00:34:09,246
widen your stance so you
have more stability here.

724
00:34:09,246 --> 00:34:11,329
Then rock front and back.

725
00:34:12,311 --> 00:34:14,703
Nice stretch through the arm here.

726
00:34:14,703 --> 00:34:17,786
Relaxing the weight of the head over.

727
00:34:19,672 --> 00:34:22,005
Stick with it, stay focused.

728
00:34:22,922 --> 00:34:25,590
It's worth it, this exploration,

729
00:34:26,824 --> 00:34:28,170
and the challenging moments too.

730
00:34:28,170 --> 00:34:29,004
Lean in.

731
00:34:33,371 --> 00:34:34,904
We'll gently release.

732
00:34:34,904 --> 00:34:37,737
Inhale, halfway lift, so lengthen,

733
00:34:40,663 --> 00:34:42,496
and then exhale, fold.

734
00:34:43,589 --> 00:34:44,516
Press into the earth.

735
00:34:44,516 --> 00:34:46,538
All four corners of the
feet, spread your hands,

736
00:34:46,538 --> 00:34:50,455
and inhale, reach for
the sky, big breath here.

737
00:34:51,831 --> 00:34:53,748
Exhale, hands to heart.

738
00:34:56,081 --> 00:34:57,033
Alright, here we go.

739
00:34:57,033 --> 00:34:59,726
We're gonna walk the feet
together, arch to arch,

740
00:34:59,726 --> 00:35:02,977
and give yourself a little bit
of space between your heels.

741
00:35:02,977 --> 00:35:05,740
Itty bitty living space right there.

742
00:35:05,740 --> 00:35:08,573
Then spread awareness throughout the feet.

743
00:35:08,573 --> 00:35:10,733
Hands come back to heart
if they aren't still there,

744
00:35:10,733 --> 00:35:12,126
and we're gonna send the hips back.

745
00:35:12,126 --> 00:35:13,566
Rather than bending the knees, think about

746
00:35:13,566 --> 00:35:16,677
sending the hips back
first, so it's this first,

747
00:35:16,677 --> 00:35:19,998
and then bend the knees as
you come into Utkatasana.

748
00:35:19,998 --> 00:35:22,320
Great. Lift your sternum
towards your thumbs.

749
00:35:22,320 --> 00:35:24,734
Active in the arms here.

750
00:35:24,734 --> 00:35:25,567
Great.

751
00:35:25,567 --> 00:35:27,029
So we're coming into a
little Utkatasana variation.

752
00:35:27,029 --> 00:35:30,373
Hug the lower ribs, try to
sit back into your heels.

753
00:35:30,373 --> 00:35:32,811
You might even lift the toes to test that.

754
00:35:32,811 --> 00:35:34,831
Fierce posture here. Here we go.

755
00:35:34,831 --> 00:35:36,874
I'm gonna shift my weight to the left foot

756
00:35:36,874 --> 00:35:41,008
and gently cross right ankle
over the top of the left thigh.

757
00:35:41,008 --> 00:35:44,092
Keep this right foot active. Press away.

758
00:35:44,092 --> 00:35:47,018
Remember that big collapse in the hips?

759
00:35:47,018 --> 00:35:48,457
We're pulling the left hip crease back.

760
00:35:48,457 --> 00:35:49,642
Keep that maintained here.

761
00:35:49,642 --> 00:35:51,383
It's gonna wanna spiral forward.

762
00:35:51,383 --> 00:35:53,868
We're gonna keep it pulling back, stacked.

763
00:35:53,868 --> 00:35:54,701
Breathe.

764
00:35:57,629 --> 00:36:00,648
Now hold onto your sweet
breath, long, even breath

765
00:36:00,648 --> 00:36:01,832
as best you can.

766
00:36:01,832 --> 00:36:03,832
Stay focused, stay calm.

767
00:36:04,990 --> 00:36:05,965
Here we go.

768
00:36:05,965 --> 00:36:08,148
Inhale, lift sternum to thumb,

769
00:36:08,148 --> 00:36:09,471
and then slowly exhale.

770
00:36:09,471 --> 00:36:11,167
I'm gonna release the ankle,

771
00:36:11,167 --> 00:36:14,046
hug right knee in towards the chest.

772
00:36:14,046 --> 00:36:15,996
Inhaling again, then exhale.

773
00:36:15,996 --> 00:36:18,597
Send the fingertips back, airplane arms,

774
00:36:18,597 --> 00:36:21,824
and slowly push your right foot back

775
00:36:21,824 --> 00:36:25,609
towards an imaginary wall
behind you, Warrior III.

776
00:36:25,609 --> 00:36:28,117
Open the chest. We've
done lost of opening here.

777
00:36:28,117 --> 00:36:31,461
Find length, lift from
your right inner thigh.

778
00:36:31,461 --> 00:36:34,294
Press into the earth here with your hands.

779
00:36:34,294 --> 00:36:35,965
Imagine pressing up and away.

780
00:36:35,965 --> 00:36:37,846
Create more length.

781
00:36:37,846 --> 00:36:38,679
Tuck the chin.

782
00:36:38,679 --> 00:36:40,911
Remember that Sphynx
pose, and then here we go.

783
00:36:40,911 --> 00:36:43,535
Slowly drawing the hands back together,

784
00:36:43,535 --> 00:36:44,975
knee back to the heart.

785
00:36:44,975 --> 00:36:46,902
Soft bend in that left knee.

786
00:36:46,902 --> 00:36:48,069
Cross it over.

787
00:36:49,874 --> 00:36:51,105
Beautiful.

788
00:36:51,105 --> 00:36:53,845
Two more of these. Let's play.

789
00:36:53,845 --> 00:36:57,165
Here we go, moving with
your breath. Inhale.

790
00:36:57,165 --> 00:36:59,186
Catch my breath.

791
00:36:59,186 --> 00:37:02,274
In your own time, keep breathing.

792
00:37:02,274 --> 00:37:04,921
Right knee squeezes in.

793
00:37:04,921 --> 00:37:07,939
On an exhale, send the
fingertips back, airplane arms.

794
00:37:07,939 --> 00:37:11,167
I play here, moving, Warrior III.

795
00:37:11,167 --> 00:37:12,334
Nice and slow.

796
00:37:13,443 --> 00:37:15,943
(deep breath)

797
00:37:17,715 --> 00:37:19,410
When you're ready, reel it back in.

798
00:37:19,410 --> 00:37:21,778
Full body strength near
here, stay focused.

799
00:37:21,778 --> 00:37:22,893
Do your best.

800
00:37:22,893 --> 00:37:25,517
Palms come together back at the heart.

801
00:37:25,517 --> 00:37:27,990
Anjali Mudra. We lift
the right knee up and in.

802
00:37:27,990 --> 00:37:31,032
Cultivate strength, cross
the right ankle over.

803
00:37:31,032 --> 00:37:33,539
Maybe sit a little deeper.

804
00:37:33,539 --> 00:37:35,118
Alright, one more time. We got this.

805
00:37:35,118 --> 00:37:35,954
Here we go.

806
00:37:35,954 --> 00:37:38,741
Squeezing right knee
all the way up and in.

807
00:37:38,741 --> 00:37:42,967
Keep breathing, send it back, Warrior III.

808
00:37:42,967 --> 00:37:45,265
If you wanna take an arm
variation on this one,

809
00:37:45,265 --> 00:37:46,098
you can.

810
00:37:49,166 --> 00:37:51,790
Big breath in, dial your right toes down.

811
00:37:51,790 --> 00:37:53,439
Tug the shoulders away from the ears.

812
00:37:53,439 --> 00:37:57,107
Big breath, and then exhale, reel it in.

813
00:37:57,107 --> 00:37:58,454
Palms come together at the heart.

814
00:37:58,454 --> 00:38:00,474
Squeeze right knee all the way up.

815
00:38:00,474 --> 00:38:02,123
This time, we're gonna
reach all the way up

816
00:38:02,123 --> 00:38:04,538
to a One Legged Tadasana,

817
00:38:04,538 --> 00:38:07,115
and then exhale, let everything go.

818
00:38:07,115 --> 00:38:08,369
Mountain pose.

819
00:38:08,369 --> 00:38:09,298
Close your eyes.

820
00:38:09,298 --> 00:38:11,715
This time, try not to fidget.

821
00:38:12,815 --> 00:38:14,065
Find stillness.

822
00:38:15,215 --> 00:38:16,048
Feel.

823
00:38:17,560 --> 00:38:20,440
(deep breath)

824
00:38:20,440 --> 00:38:22,274
Crazy prana moving throughout the body.

825
00:38:22,274 --> 00:38:23,226
Here we go.

826
00:38:23,226 --> 00:38:24,198
Take your gaze down.

827
00:38:24,198 --> 00:38:25,452
Same thing on the other side,

828
00:38:25,452 --> 00:38:27,634
and then we're gonna cool it off.

829
00:38:27,634 --> 00:38:31,326
A little bit of space between the heels.

830
00:38:31,326 --> 00:38:34,368
Hands come together at the heart.

831
00:38:34,368 --> 00:38:36,701
Find control of your breath.

832
00:38:38,176 --> 00:38:40,870
Then, bending at the waist
here, send the hips back.

833
00:38:40,870 --> 00:38:44,562
Keep the sternum lifted, not collapsed,

834
00:38:44,562 --> 00:38:45,885
and then we'll bend the knees.

835
00:38:45,885 --> 00:38:49,763
Try to send some weight
back into your heels.

836
00:38:49,763 --> 00:38:52,346
Go through your checklist here.

837
00:38:54,152 --> 00:38:56,613
When you're ready, shift your
weight to your right foot.

838
00:38:56,613 --> 00:38:58,633
Slowly peel up through the left.

839
00:38:58,633 --> 00:39:01,164
Squeeze left knee up towards the heart,

840
00:39:01,164 --> 00:39:03,950
and then cross your left ankle over,

841
00:39:03,950 --> 00:39:06,200
maybe sink a little deeper.

842
00:39:07,433 --> 00:39:10,684
Friendly little moth in my room.

843
00:39:10,684 --> 00:39:12,170
Could be a guardian angel, you never know.

844
00:39:12,170 --> 00:39:14,678
Here we go, squeezing left
knee up towards the heart.

845
00:39:14,678 --> 00:39:16,512
Play with Warrior III, you got this.

846
00:39:16,512 --> 00:39:18,718
Kick the left foot back,
send the fingertips back,

847
00:39:18,718 --> 00:39:23,083
airplane arms, 110% full
body experience here.

848
00:39:23,083 --> 00:39:24,593
Tug the shoulders away from the ears,

849
00:39:24,593 --> 00:39:27,926
contain through the center, strong core.

850
00:39:29,748 --> 00:39:32,093
Now reel it in nice and slow,

851
00:39:32,093 --> 00:39:34,183
squeezing left knee up towards the heart,

852
00:39:34,183 --> 00:39:35,460
bending through your standing leg.

853
00:39:35,460 --> 00:39:36,365
You got this.

854
00:39:36,365 --> 00:39:39,128
Palms come together,
Anjali Mudra at the heart,

855
00:39:39,128 --> 00:39:43,796
and then we cross it over,
Figure Four, big hip stretch.

856
00:39:43,796 --> 00:39:45,676
Careful not to grip your right toes.

857
00:39:45,676 --> 00:39:47,395
Alright, two more. We got this.

858
00:39:47,395 --> 00:39:48,645
Inhale, exhale.

859
00:39:50,088 --> 00:39:54,088
Release, squeeze left
knee up towards the heart.

860
00:39:55,290 --> 00:39:58,030
Warrior III, send the fingertips back,

861
00:39:58,030 --> 00:40:00,235
crown of the head forward, kick back.

862
00:40:00,235 --> 00:40:03,625
Left toes point towards the ground.

863
00:40:03,625 --> 00:40:05,088
You can come to point the toes here,

864
00:40:05,088 --> 00:40:06,458
but I like to teach it like this

865
00:40:06,458 --> 00:40:08,362
so that the hip drops
so that you're not open

866
00:40:08,362 --> 00:40:10,150
like Half Moon.

867
00:40:10,150 --> 00:40:12,472
Great, here we go, reel it in.

868
00:40:12,472 --> 00:40:14,423
Connect to your core.

869
00:40:14,423 --> 00:40:17,558
Palms come together,
sink deep. You got this.

870
00:40:17,558 --> 00:40:19,671
Crossing left ankle over the right,

871
00:40:19,671 --> 00:40:22,085
relax your shoulders.

872
00:40:22,085 --> 00:40:26,062
One more, inhale, exhale. Let's do this.

873
00:40:26,062 --> 00:40:27,770
Squeeze the left knee
up towards the heart,

874
00:40:27,770 --> 00:40:29,508
strong and steady.

875
00:40:29,508 --> 00:40:32,258
Warrior III, we explore, we play.

876
00:40:33,399 --> 00:40:36,789
You might take another
arm variation this time.

877
00:40:36,789 --> 00:40:38,532
Lift your right hip crease up.

878
00:40:38,532 --> 00:40:43,531
Remember that right thumb
in the right hip crease.

879
00:40:43,531 --> 00:40:46,031
(deep breath)

880
00:40:49,724 --> 00:40:50,557
Beautiful.

881
00:40:50,557 --> 00:40:52,752
Then, wherever you are,
make your way back.

882
00:40:52,752 --> 00:40:55,608
Palms come together, we
squeeze that left knee

883
00:40:55,608 --> 00:40:57,814
up towards the heart, last
time, crossing left ankle

884
00:40:57,814 --> 00:40:58,952
over the right.

885
00:40:58,952 --> 00:41:02,435
Sink deep, and then One Legged Tadasana.

886
00:41:02,435 --> 00:41:04,734
All the way up, reach with
everything you've got,

887
00:41:04,734 --> 00:41:07,752
and then exhale, replace
the left foot down,

888
00:41:07,752 --> 00:41:10,419
and close your eyes, and let go.

889
00:41:12,077 --> 00:41:14,710
Take a big breath in through the nose,

890
00:41:14,710 --> 00:41:17,404
and exhale, sigh it out.

891
00:41:17,404 --> 00:41:20,585
Two more like that, let go of some heat,

892
00:41:20,585 --> 00:41:23,394
any frustration, any tension.

893
00:41:23,394 --> 00:41:24,561
One more time.

894
00:41:25,925 --> 00:41:26,758
Let it go.

895
00:41:34,377 --> 00:41:35,794
Last time, inhale, reach it up.

896
00:41:35,794 --> 00:41:38,209
Keep soft fingers this time.

897
00:41:38,209 --> 00:41:39,579
Exhale, soften, and bow.

898
00:41:39,579 --> 00:41:42,690
Again, taking out all the
hard edges, keep it soft.

899
00:41:42,690 --> 00:41:45,175
Inhale, halfway lift, gently.

900
00:41:45,175 --> 00:41:47,032
Exhale, release,

901
00:41:47,032 --> 00:41:49,470
and we'll walk the feet out all the way

902
00:41:49,470 --> 00:41:51,746
to the edges of the mat.

903
00:41:51,746 --> 00:41:54,602
Allow the toes to gently
spill off your yoga mat.

904
00:41:54,602 --> 00:41:57,226
Open the toes, and then
use your fingertips

905
00:41:57,226 --> 00:42:01,226
as you bend the knees and
take your center down.

906
00:42:05,097 --> 00:42:06,583
Slowly lift the heart here.

907
00:42:06,583 --> 00:42:09,532
Keep the fingertips on
your mat if you need them,

908
00:42:09,532 --> 00:42:13,035
or draw them, palms together
once again, at the heart.

909
00:42:13,035 --> 00:42:15,659
You're gonna find that
your arms can press back

910
00:42:15,659 --> 00:42:17,470
on your legs here, and
you're gonna let them

911
00:42:17,470 --> 00:42:19,002
really press back on the legs

912
00:42:19,002 --> 00:42:20,767
as you squeeze the legs into the arms.

913
00:42:20,767 --> 00:42:23,066
We're definitely creating
a little resistance here.

914
00:42:23,066 --> 00:42:25,016
If the heels don't come all
the way down, no worries.

915
00:42:25,016 --> 00:42:27,013
Just keep them lifted, nice, good stretch.

916
00:42:27,013 --> 00:42:28,430
Froggy pose.

917
00:42:28,430 --> 00:42:32,006
You close your eyes and
find an ujjayi breath here.

918
00:42:32,006 --> 00:42:33,213
Draw the shoulder blades together

919
00:42:33,213 --> 00:42:34,467
and lift your heart even more.

920
00:42:34,467 --> 00:42:35,300
Go deeper.

921
00:42:36,909 --> 00:42:39,409
(deep breath)

922
00:42:40,494 --> 00:42:41,327
Release,

923
00:42:42,212 --> 00:42:44,256
and fingertips are gonna come behind,

924
00:42:44,256 --> 00:42:45,927
and slow and steady wins the race here,

925
00:42:45,927 --> 00:42:49,318
being mindful of the knees
as we come to a seat.

926
00:42:49,318 --> 00:42:51,523
Then we're gonna bring
the knees together here

927
00:42:51,523 --> 00:42:53,892
and lift the shins
parallel to the ceiling.

928
00:42:53,892 --> 00:42:55,401
Going right into it.

929
00:42:55,401 --> 00:42:57,491
You can catch your wrists here

930
00:42:57,491 --> 00:42:59,674
and completely use your arm strength here

931
00:42:59,674 --> 00:43:01,531
to help support.

932
00:43:01,531 --> 00:43:03,133
I love that, that's not cheating.

933
00:43:03,133 --> 00:43:04,828
There's no cheating in yoga.

934
00:43:04,828 --> 00:43:07,267
Just find what feels good,
and if this feels good,

935
00:43:07,267 --> 00:43:08,684
rock it out here.

936
00:43:09,519 --> 00:43:11,632
This is one stage.

937
00:43:11,632 --> 00:43:13,931
Next layer would be to
maybe release the arms

938
00:43:13,931 --> 00:43:15,393
and turn the palms face up,

939
00:43:15,393 --> 00:43:16,787
really opening through the shoulders,

940
00:43:16,787 --> 00:43:18,482
but keeping the shoulders plugged in here.

941
00:43:18,482 --> 00:43:21,129
You can reach and plug,
reach and plug to feel that.

942
00:43:21,129 --> 00:43:23,242
Little core strength here to finish off,

943
00:43:23,242 --> 00:43:25,146
a little more core strength.

944
00:43:25,146 --> 00:43:26,237
Here we go.

945
00:43:26,237 --> 00:43:27,445
Go ahead and cross the ankles.

946
00:43:27,445 --> 00:43:30,208
I'm gonna inhale, reach
the fingertips up high,

947
00:43:30,208 --> 00:43:34,155
and then exhale, slowly
lower all the way down.

948
00:43:34,155 --> 00:43:35,502
Hover, little Half Boat.

949
00:43:35,502 --> 00:43:36,988
I know I said all the way down, I lied.

950
00:43:36,988 --> 00:43:40,448
All the way up, bend the knees, squeeze,

951
00:43:40,448 --> 00:43:41,516
and only three of these.

952
00:43:41,516 --> 00:43:43,397
You got this.

953
00:43:43,397 --> 00:43:45,231
Inhale to lift,

954
00:43:45,231 --> 00:43:47,716
and exhale, last one.

955
00:43:47,716 --> 00:43:49,109
Inhale to lift.

956
00:43:49,109 --> 00:43:50,038
Uncross.

957
00:43:50,038 --> 00:43:52,151
Gently release soles of
the feet to the ground.

958
00:43:52,151 --> 00:43:53,776
Take the hands to the backs of the thighs

959
00:43:53,776 --> 00:43:54,728
and then take your time.

960
00:43:54,728 --> 00:43:55,982
This should feel really good,

961
00:43:55,982 --> 00:43:59,001
starting with the tail, scooping under,

962
00:43:59,001 --> 00:44:01,880
slowly lower, come all
the way to the back.

963
00:44:01,880 --> 00:44:05,247
Take a nice, full body stretch.

964
00:44:05,247 --> 00:44:08,753
Fingertips up and overhead
should feel awesome,

965
00:44:08,753 --> 00:44:11,981
and then exhale, float the hands down.

966
00:44:11,981 --> 00:44:16,148
Inhale, squeeze the right
knee up towards your heart.

967
00:44:17,205 --> 00:44:20,177
Exhale, take the right knee
over towards the left side

968
00:44:20,177 --> 00:44:22,964
of your yoga mat, Supine Twist.

969
00:44:22,964 --> 00:44:25,518
Right arm extends if you have the room,

970
00:44:25,518 --> 00:44:29,268
and we breathe deep
here, start to cool down.

971
00:44:30,115 --> 00:44:31,448
Close your eyes.

972
00:44:35,247 --> 00:44:37,747
Begin to soften and surrender.

973
00:44:38,800 --> 00:44:41,217
Notice where you're gripping.

974
00:44:43,235 --> 00:44:46,735
Gently melting it back to the center line,

975
00:44:47,623 --> 00:44:50,642
squeezing right knee all the way up,

976
00:44:50,642 --> 00:44:51,896
and then switching.

977
00:44:51,896 --> 00:44:54,241
Extend through the right leg,

978
00:44:54,241 --> 00:44:55,750
left knee comes all the way up.

979
00:44:55,750 --> 00:44:59,071
We squeeze in towards the heart.

980
00:44:59,071 --> 00:45:01,625
Take a nice, big, solid breath
in and then use your exhale

981
00:45:01,625 --> 00:45:04,918
to guide the left leg over
towards the right side

982
00:45:04,918 --> 00:45:07,194
of your yoga mat, opening
up into your twist

983
00:45:07,194 --> 00:45:08,819
on the other side, should feel awesome.

984
00:45:08,819 --> 00:45:10,723
Notice in the places where
you're gripping here,

985
00:45:10,723 --> 00:45:14,833
and see if you can soften
and begin to relax.

986
00:45:14,833 --> 00:45:17,333
(deep breath)

987
00:45:22,937 --> 00:45:25,723
Great, and slowly rock it back.

988
00:45:25,723 --> 00:45:28,765
Go ahead and lift both knees here.

989
00:45:28,765 --> 00:45:31,273
Walk the heels up towards
the sitting bones.

990
00:45:31,273 --> 00:45:35,104
Inhale, exhale, press into the
feet, toes pointing forward,

991
00:45:35,104 --> 00:45:37,078
begin to lift from the tail.

992
00:45:37,078 --> 00:45:40,375
Knees go forward, hips lift up high.

993
00:45:40,375 --> 00:45:41,954
Think about sending your sitting bones

994
00:45:41,954 --> 00:45:43,324
towards the backs of your knees

995
00:45:43,324 --> 00:45:46,946
as you come into Setu
Bandhasana, Bridge pose,

996
00:45:46,946 --> 00:45:49,733
pressing into all four
corners of the feet.

997
00:45:49,733 --> 00:45:51,869
Imagine a block between your inner thighs,

998
00:45:51,869 --> 00:45:55,630
so really squeezing the
inner thighs together.

999
00:45:55,630 --> 00:45:58,603
Keep your gaze right up for now.

1000
00:45:58,603 --> 00:46:00,600
No need to look at the video here.

1001
00:46:00,600 --> 00:46:01,668
I'll talk you through this.

1002
00:46:01,668 --> 00:46:03,154
Lifting the hips a little higher,

1003
00:46:03,154 --> 00:46:06,985
see if you can interlace the
fingertips behind the tail.

1004
00:46:06,985 --> 00:46:09,141
Press down into the
earth, reach your knuckles

1005
00:46:09,141 --> 00:46:11,509
towards your heels.

1006
00:46:11,509 --> 00:46:13,576
Last but not least, keep
breathing deep here.

1007
00:46:13,576 --> 00:46:18,220
Lift your chest to your chin,
and your chin towards the sky.

1008
00:46:18,220 --> 00:46:20,797
Chest to your chin, and
your chin towards the sky.

1009
00:46:20,797 --> 00:46:23,398
One more big breath in, fill it up,

1010
00:46:23,398 --> 00:46:26,393
and then exhale, release
everything with control,

1011
00:46:26,393 --> 00:46:28,893
with grace, slowly lower down.

1012
00:46:29,737 --> 00:46:31,176
Awesome work.

1013
00:46:31,176 --> 00:46:34,869
Take the hands, press up off the toes,

1014
00:46:34,869 --> 00:46:38,560
catch your knees, and then
just a gentle lengthening here,

1015
00:46:38,560 --> 00:46:40,232
should feel good in the lower back body.

1016
00:46:40,232 --> 00:46:42,392
Knees together or hip width apart,

1017
00:46:42,392 --> 00:46:45,689
you're gonna reach your knees forward,

1018
00:46:45,689 --> 00:46:48,824
find the flushness of the
lower back on the mat.

1019
00:46:48,824 --> 00:46:51,494
If I were to reach my hand
underneath my lower back,

1020
00:46:51,494 --> 00:46:52,678
I cannot.

1021
00:46:52,678 --> 00:46:55,845
It's nice and stamped down to the mat.

1022
00:46:58,665 --> 00:47:01,165
(deep breath)

1023
00:47:03,936 --> 00:47:06,186
A couple more breaths here.

1024
00:47:13,038 --> 00:47:15,508
You're welcome to take
it to Happy Baby here,

1025
00:47:15,508 --> 00:47:17,446
grabbing the outer edges of the feet,

1026
00:47:17,446 --> 00:47:21,301
or the inner arches for a stirrup posture,

1027
00:47:21,301 --> 00:47:23,042
or maybe you'd like to
take a more restorative

1028
00:47:23,042 --> 00:47:26,625
hip opener here, a
Reclined Cobbler's pose,

1029
00:47:28,638 --> 00:47:32,237
or maybe you are ready to
head straight to Shavasana.

1030
00:47:32,237 --> 00:47:35,418
Take a couple breaths
to find what feels good,

1031
00:47:35,418 --> 00:47:39,064
and eventually, we'll
make our way to our final

1032
00:47:39,064 --> 00:47:41,990
and most precious posture, the Corpse pose

1033
00:47:41,990 --> 00:47:44,939
with the legs out long and
the arms resting gently,

1034
00:47:44,939 --> 00:47:47,272
palms face up at your sides.

1035
00:47:48,881 --> 00:47:49,795
Really awesome work today,

1036
00:47:49,795 --> 00:47:51,885
so make sure that you seal the deal

1037
00:47:51,885 --> 00:47:54,968
and end this ritual with Corpse pose,

1038
00:47:56,366 --> 00:47:59,176
opportunity to allow the
nutrients of your practice

1039
00:47:59,176 --> 00:48:02,334
to settle in, but also to
just balance out the energy.

1040
00:48:02,334 --> 00:48:03,167
Right?

1041
00:48:05,445 --> 00:48:07,791
For years, I was going to
these power yoga classes

1042
00:48:07,791 --> 00:48:09,208
and I was kind of

1043
00:48:10,647 --> 00:48:12,086
stressed out all the time.

1044
00:48:12,086 --> 00:48:13,433
I realized that my energy,

1045
00:48:13,433 --> 00:48:17,171
I was making myself quite frazzled.

1046
00:48:17,171 --> 00:48:19,075
So it's nice to move the body,

1047
00:48:19,075 --> 00:48:20,469
and then we need to take a second

1048
00:48:20,469 --> 00:48:23,762
to honor it, and balance
it out, and restore.

1049
00:48:23,762 --> 00:48:26,177
So close your eyes when
you arrive in Shavasana.

1050
00:48:26,177 --> 00:48:28,010
Take a deep breath in,

1051
00:48:29,312 --> 00:48:32,702
and on an exhale, allow
the weight of your body,

1052
00:48:32,702 --> 00:48:34,035
muscle and bone,

1053
00:48:35,372 --> 00:48:36,205
to relax

1054
00:48:37,926 --> 00:48:39,676
completely and fully.

1055
00:48:42,640 --> 00:48:46,807
Give yourself permission here
to do absolutely nothing.

1056
00:48:48,700 --> 00:48:50,093
If you're on the membership site,

1057
00:48:50,093 --> 00:48:52,137
have a nice, extended Shavasana here.

1058
00:48:52,137 --> 00:48:56,304
I encourage you to milk
it, enjoy the whole thing.

1059
00:48:58,592 --> 00:49:00,867
Wherever you are watching
this and practicing this,

1060
00:49:00,867 --> 00:49:03,491
I send you love and
invite you to stay here

1061
00:49:03,491 --> 00:49:06,440
for a couple moments even after I'm gone.

1062
00:49:06,440 --> 00:49:08,205
I'm not really gone, I'm always here.

1063
00:49:08,205 --> 00:49:09,288
Just kidding.

1064
00:49:11,665 --> 00:49:14,010
Once again, honoring your
body and your practice

1065
00:49:14,010 --> 00:49:18,177
by sealing the ritual with
a surrender, stillness.

1066
00:49:25,179 --> 00:49:28,081
Thanks again for sharing your
time and your energy with me

1067
00:49:28,081 --> 00:49:30,310
and the Yoga With Adriene community.

1068
00:49:30,310 --> 00:49:32,679
I'll see you next time.

1069
00:49:32,679 --> 00:49:35,346
From my heart to yours, Namaste.

1070
00:49:36,696 --> 00:49:39,863
(upbeat guitar music)