1 00:00:00,030 --> 00:00:01,829 hey everyone and welcome to yoga with 2 00:00:01,829 --> 00:00:04,200 Adriene I am Adriene and today we have a 3 00:00:04,200 --> 00:00:07,049 sequence for the dorm room by request 4 00:00:07,049 --> 00:00:09,630 this is a sequence that you can do in 5 00:00:09,630 --> 00:00:12,840 any tight cramped space we're going to 6 00:00:12,840 --> 00:00:15,900 use a bed or a yoga mat and a chair I 7 00:00:15,900 --> 00:00:18,750 brought a couple of props with me as 8 00:00:18,750 --> 00:00:20,520 well so you might want to stick around 9 00:00:20,520 --> 00:00:22,740 so you can see me in my new sexy dorm 10 00:00:22,740 --> 00:00:25,560 room yoga outfit later okay let's get to 11 00:00:25,560 --> 00:00:41,640 it okay so you can begin the sequence on 12 00:00:41,640 --> 00:00:44,070 your bed your twin bed or whatever bed 13 00:00:44,070 --> 00:00:45,450 you have I'm just imagining a dorm room 14 00:00:45,450 --> 00:00:47,520 or if you've already laid your mat out 15 00:00:47,520 --> 00:00:49,739 on the ground then you can come flat on 16 00:00:49,739 --> 00:00:50,879 your back so we have a couple options 17 00:00:50,879 --> 00:00:53,610 you can be on the mat or on your bed I 18 00:00:53,610 --> 00:00:56,309 brought a pillow here to simulate a bed 19 00:00:56,309 --> 00:00:59,370 just in case you're on your beddy-bye 20 00:00:59,370 --> 00:01:02,609 and didn't think ahead here I'm going to 21 00:01:02,609 --> 00:01:05,790 move my mic seamless okay when you come 22 00:01:05,790 --> 00:01:08,159 flat on my back here oh yeah that's nice 23 00:01:08,159 --> 00:01:10,200 and I'm just going to start by hugging 24 00:01:10,200 --> 00:01:13,530 my knees into my chest yeah so it can 25 00:01:13,530 --> 00:01:16,100 really feel my lower back just feeling 26 00:01:16,100 --> 00:01:18,930 yummy supported either on the cushiony 27 00:01:18,930 --> 00:01:23,369 bed or on the firm floor if you don't 28 00:01:23,369 --> 00:01:25,409 have a yoga mat in your space you can 29 00:01:25,409 --> 00:01:28,229 just roll down a towel roll down roll 30 00:01:28,229 --> 00:01:30,840 out a towel and that works fine too so 31 00:01:30,840 --> 00:01:34,950 you're not on the carpet okay take a 32 00:01:34,950 --> 00:01:36,750 second to point and flex the feet and 33 00:01:36,750 --> 00:01:39,090 relax the shoulders down just waking up 34 00:01:39,090 --> 00:01:43,909 the body maybe closing my eyes here and 35 00:01:43,909 --> 00:01:46,950 coming into the present moment by taking 36 00:01:46,950 --> 00:01:50,220 a nice deep breath in and a nice long 37 00:01:50,220 --> 00:01:55,140 exhale out two more like that deep 38 00:01:55,140 --> 00:01:59,369 inhale in through the nose and go ahead 39 00:01:59,369 --> 00:02:00,689 and let it out through the mouth the 40 00:02:00,689 --> 00:02:02,839 lips 41 00:02:03,429 --> 00:02:08,598 one more deep inhale and exhale 42 00:02:08,598 --> 00:02:14,420 completely nice keep the right knee 43 00:02:14,420 --> 00:02:16,849 hugging into the chest and we'll extend 44 00:02:16,849 --> 00:02:20,330 the left leg out up and then slowly 45 00:02:20,330 --> 00:02:23,629 lower it down nice long leg here you can 46 00:02:23,629 --> 00:02:25,220 let it hover for just a second here as 47 00:02:25,220 --> 00:02:26,870 you squeeze the right knee in towards 48 00:02:26,870 --> 00:02:28,940 the heart towards the chin and then go 49 00:02:28,940 --> 00:02:31,549 ahead and relax it down we're breathing 50 00:02:31,549 --> 00:02:33,680 into the left side here breathing into 51 00:02:33,680 --> 00:02:36,110 that left hip crease we're squeezing the 52 00:02:36,110 --> 00:02:38,000 right knee up towards the chest 53 00:02:38,000 --> 00:02:40,760 towards the chin and then once again I 54 00:02:40,760 --> 00:02:42,940 can point and flex that right ankle 55 00:02:42,940 --> 00:02:45,650 rotate it one way than the other I'm 56 00:02:45,650 --> 00:02:47,060 bringing a little bit of brightness to 57 00:02:47,060 --> 00:02:50,019 this left foot here as I breathe 58 00:02:50,019 --> 00:02:52,129 relaxing the shoulders soldiers we want 59 00:02:52,129 --> 00:02:53,810 to come up here especially if you've 60 00:02:53,810 --> 00:02:57,500 been studying working a lot or anything 61 00:02:57,500 --> 00:02:59,090 having to do with the shoulders coming 62 00:02:59,090 --> 00:03:00,739 forward which is almost everything in 63 00:03:00,739 --> 00:03:02,900 our culture so make sure at all times 64 00:03:02,900 --> 00:03:04,220 during this practice we're kind of 65 00:03:04,220 --> 00:03:07,910 reminding ourselves to relax to create 66 00:03:07,910 --> 00:03:11,450 space between the ears and shoulders one 67 00:03:11,450 --> 00:03:14,269 more deep breath in here I'm going to 68 00:03:14,269 --> 00:03:17,000 cross it over right knee gently moves 69 00:03:17,000 --> 00:03:19,940 across the body towards the left edge of 70 00:03:19,940 --> 00:03:22,400 your mat or bed we can hook the right 71 00:03:22,400 --> 00:03:24,470 foot here if you like if it happens 72 00:03:24,470 --> 00:03:25,880 naturally it's kind of nice to hook it 73 00:03:25,880 --> 00:03:27,889 there otherwise you can just let it let 74 00:03:27,889 --> 00:03:31,609 it be free and then I'm gently opening 75 00:03:31,609 --> 00:03:33,560 up through my right arm here through my 76 00:03:33,560 --> 00:03:35,780 right wing breathing into the armpit 77 00:03:35,780 --> 00:03:41,200 chest and just finding that breath again 78 00:03:51,870 --> 00:03:55,670 one more deep inhale in exhale 79 00:03:55,670 --> 00:03:59,220 completely and then rock it on back to 80 00:03:59,220 --> 00:03:59,879 Center 81 00:03:59,879 --> 00:04:02,280 squeeze both knees up in towards the 82 00:04:02,280 --> 00:04:03,830 chest again interlace the fingertips 83 00:04:03,830 --> 00:04:05,940 whether you're on the mat or the bed 84 00:04:05,940 --> 00:04:07,830 this will feel nice here in between 85 00:04:07,830 --> 00:04:10,080 we're going to inhale in exhale draw the 86 00:04:10,080 --> 00:04:12,720 navel down tailbone up and then lift 87 00:04:12,720 --> 00:04:15,380 gently nose to knees again make sure 88 00:04:15,380 --> 00:04:18,228 shoulders are melting down and away 89 00:04:18,228 --> 00:04:21,389 follow and away a little bit of 90 00:04:21,389 --> 00:04:24,030 awareness in my feet just spreading 91 00:04:24,030 --> 00:04:26,450 awareness through the whole body here 92 00:04:26,450 --> 00:04:29,340 committing to the time that we've taken 93 00:04:29,340 --> 00:04:31,500 to be with our practice and be with our 94 00:04:31,500 --> 00:04:35,010 bodies and then we'll gently release it 95 00:04:35,010 --> 00:04:38,040 back down send the right leg up squeeze 96 00:04:38,040 --> 00:04:39,360 the left knee in towards the chest 97 00:04:39,360 --> 00:04:42,570 towards the heart and then slowly we 98 00:04:42,570 --> 00:04:46,800 lower down checking and with the body in 99 00:04:46,800 --> 00:04:48,570 each transition I call it getting your 100 00:04:48,570 --> 00:04:49,050 money's worth 101 00:04:49,050 --> 00:04:51,750 so not really ignoring how we get in and 102 00:04:51,750 --> 00:04:54,060 out of things but considering that part 103 00:04:54,060 --> 00:04:56,370 of the practice - now I'm breathing 104 00:04:56,370 --> 00:04:58,620 sending some awareness into the front of 105 00:04:58,620 --> 00:05:02,550 that right hip crease I might find a 106 00:05:02,550 --> 00:05:04,229 little movement in the left ankle left 107 00:05:04,229 --> 00:05:06,469 foot 108 00:05:13,210 --> 00:05:16,280 maybe you press into the head lift the 109 00:05:16,280 --> 00:05:17,780 chest draw your shoulder blades in 110 00:05:17,780 --> 00:05:19,340 together and down if you still feel like 111 00:05:19,340 --> 00:05:20,900 the shoulders are creeping up on your 112 00:05:20,900 --> 00:05:23,030 ear loops and then when you're ready 113 00:05:23,030 --> 00:05:25,910 let's take the hands and gently guide 114 00:05:25,910 --> 00:05:31,070 the knee across into our twist opening 115 00:05:31,070 --> 00:05:33,440 up through the left wing here and soften 116 00:05:33,440 --> 00:05:36,590 through the feet breathe into the left 117 00:05:36,590 --> 00:05:44,750 armpit chest notice I'm using my right 118 00:05:44,750 --> 00:05:46,880 palm to gently guide the outer edge of 119 00:05:46,880 --> 00:05:49,580 my left leg down that's sometimes nice 120 00:05:49,580 --> 00:05:51,140 to use the power of touch just go a 121 00:05:51,140 --> 00:06:02,120 little bit deeper hey follow your breath 122 00:06:02,120 --> 00:06:06,140 nice full deep inhale in and on the 123 00:06:06,140 --> 00:06:07,970 exhale we'll melt it back to Center 124 00:06:07,970 --> 00:06:10,400 bring the soles of the feet to your bed 125 00:06:10,400 --> 00:06:13,010 or your mat arms rest gently at your 126 00:06:13,010 --> 00:06:16,490 side knees point up in the air take a 127 00:06:16,490 --> 00:06:18,710 second to lift your sit bones lift your 128 00:06:18,710 --> 00:06:21,110 hips curl the tailbone under so here is 129 00:06:21,110 --> 00:06:22,550 it tilting down I'm going to curl it up 130 00:06:22,550 --> 00:06:27,340 and under and again find that like nice 131 00:06:27,490 --> 00:06:30,430 what's the word I'm looking for 132 00:06:30,430 --> 00:06:34,370 flush nice flush sensation with the 133 00:06:34,370 --> 00:06:36,590 lower back okay and I'm just going to 134 00:06:36,590 --> 00:06:39,159 take a breath here 135 00:06:42,110 --> 00:06:44,160 and then I'm gently going to windshield 136 00:06:44,160 --> 00:06:47,220 wiper the legs to the right side of the 137 00:06:47,220 --> 00:06:49,319 bed or the mat if there's a wall here 138 00:06:49,319 --> 00:06:52,080 and you can't quite get over and shift 139 00:06:52,080 --> 00:06:53,669 your hips over so you can do this on 140 00:06:53,669 --> 00:06:56,400 your bed and I'm going to gently draw my 141 00:06:56,400 --> 00:06:58,710 left knee down towards the bottom right 142 00:06:58,710 --> 00:07:00,840 corner of my mat or my bed so I'm 143 00:07:00,840 --> 00:07:02,190 breathing in to the front of that hip 144 00:07:02,190 --> 00:07:05,160 crease again arms are resting gently at 145 00:07:05,160 --> 00:07:08,130 your sides another option would be 146 00:07:08,130 --> 00:07:10,970 either maybe interlace behind the head 147 00:07:10,970 --> 00:07:15,720 chill out here let the breath expand so 148 00:07:15,720 --> 00:07:17,819 let the breath really be the movement 149 00:07:17,819 --> 00:07:20,639 here as we find stillness what I mean by 150 00:07:20,639 --> 00:07:21,930 that is we're not just kind of waiting 151 00:07:21,930 --> 00:07:24,150 with the sensation but we're breathing 152 00:07:24,150 --> 00:07:26,520 and on the inhale we can feel the skin 153 00:07:26,520 --> 00:07:29,069 of the body this the muscles all that 154 00:07:29,069 --> 00:07:32,789 connective tissue move with the breath 155 00:07:32,789 --> 00:07:39,150 to come out I'll gently rock back onto 156 00:07:39,150 --> 00:07:41,250 the soles of my feet and then send it to 157 00:07:41,250 --> 00:07:46,979 the other side this time I'm intending 158 00:07:46,979 --> 00:07:49,979 the right knee down towards the bottom 159 00:07:49,979 --> 00:07:52,440 left corner of my bed or bottom left 160 00:07:52,440 --> 00:07:56,120 corner of the mat breathe 161 00:08:03,630 --> 00:08:06,250 opening up these muscles here long 162 00:08:06,250 --> 00:08:08,140 through the front body so great after 163 00:08:08,140 --> 00:08:11,620 being you know crumpled up at a desk or 164 00:08:11,620 --> 00:08:20,410 just on the go poly your breath back to 165 00:08:20,410 --> 00:08:24,820 center and then we'll come into a little 166 00:08:24,820 --> 00:08:27,940 fetal position here on either side just 167 00:08:27,940 --> 00:08:31,270 taking a second here in transition to 168 00:08:31,270 --> 00:08:33,640 feel good finding that curve in the 169 00:08:33,640 --> 00:08:35,559 spine as we hug the knees up towards the 170 00:08:35,559 --> 00:08:36,659 heart 171 00:08:36,659 --> 00:08:40,150 take a couple reps here and it's here 172 00:08:40,150 --> 00:08:42,789 today that we might set our intention so 173 00:08:42,789 --> 00:08:44,169 you might just be playing possum if 174 00:08:44,169 --> 00:08:45,580 somebody walks into your dorm like I'm 175 00:08:45,580 --> 00:08:48,130 sleeping but in our practice today we're 176 00:08:48,130 --> 00:08:50,110 not just pretending to be asleep we'll 177 00:08:50,110 --> 00:08:52,510 take a second to maybe even bring the 178 00:08:52,510 --> 00:08:54,640 palms together here if you like namaste 179 00:08:54,640 --> 00:08:58,390 or hands interlace or just relaxing as 180 00:08:58,390 --> 00:09:00,340 we take a second here to set an 181 00:09:00,340 --> 00:09:04,300 intention or connect to a current mantra 182 00:09:04,300 --> 00:09:06,340 or current goal in your life I always 183 00:09:06,340 --> 00:09:08,640 say in my classes it's never too late to 184 00:09:08,640 --> 00:09:10,960 reconnect with New Year's resolutions 185 00:09:10,960 --> 00:09:14,590 why not so the time on our mat is to 186 00:09:14,590 --> 00:09:16,810 stretch increase flexibility builds 187 00:09:16,810 --> 00:09:18,910 strength toll in the body but also to do 188 00:09:18,910 --> 00:09:21,130 a little energetic hygiene mental 189 00:09:21,130 --> 00:09:22,950 hygiene so we'll take a second here 190 00:09:22,950 --> 00:09:25,240 connect to that something positive that 191 00:09:25,240 --> 00:09:26,640 will serve you in the present moment 192 00:09:26,640 --> 00:09:29,440 whatever that means to you close your 193 00:09:29,440 --> 00:09:33,460 eyes and articulate your intention to 194 00:09:33,460 --> 00:09:35,880 yourself 195 00:09:47,880 --> 00:09:49,740 go ahead and repeat your intention to 196 00:09:49,740 --> 00:09:52,500 yourself honoring the power of word the 197 00:09:52,500 --> 00:10:00,149 power of thought and we'll take a nice 198 00:10:00,149 --> 00:10:02,220 deep breath in confirming it considering 199 00:10:02,220 --> 00:10:04,680 it already done already so and on the 200 00:10:04,680 --> 00:10:07,139 exhale open your eyes press into the 201 00:10:07,139 --> 00:10:13,680 palms and we'll slowly rise up okay so 202 00:10:13,680 --> 00:10:16,589 now we're going to move to your desk 203 00:10:16,589 --> 00:10:18,839 chair I figure every dorm has a bed and 204 00:10:18,839 --> 00:10:21,810 a little runway to walk in and of course 205 00:10:21,810 --> 00:10:25,470 a desk and chair and even if you're not 206 00:10:25,470 --> 00:10:27,089 in a dorm room if you're you know just 207 00:10:27,089 --> 00:10:30,029 in a confined space or this also maybe 208 00:10:30,029 --> 00:10:32,339 be good if you're traveling find the 209 00:10:32,339 --> 00:10:33,990 chair in the room I'm going to use my 210 00:10:33,990 --> 00:10:36,720 built-in bench to be my chair and we'll 211 00:10:36,720 --> 00:10:39,360 come to sit at it just kind of at the 212 00:10:39,360 --> 00:10:41,940 edge place where we can feel like we 213 00:10:41,940 --> 00:10:43,680 have a fighting chance sitting up tall 214 00:10:43,680 --> 00:10:46,139 so even if you're not quite sitting up 215 00:10:46,139 --> 00:10:49,019 straight yet find a place where you feel 216 00:10:49,019 --> 00:10:50,639 most supported so sometimes in the back 217 00:10:50,639 --> 00:10:51,899 of the chair we lean against the back 218 00:10:51,899 --> 00:10:53,880 like this in the middle of the chair 219 00:10:53,880 --> 00:10:56,100 we're kind of collapsing so come on to 220 00:10:56,100 --> 00:10:59,069 the edge I will just take a second here 221 00:10:59,069 --> 00:11:02,009 to roll up through the spine find that 222 00:11:02,009 --> 00:11:03,660 length from the crown of the head to the 223 00:11:03,660 --> 00:11:07,110 tip of the tailbone loop the shoulders 224 00:11:07,110 --> 00:11:13,949 forward up and back see if you can find 225 00:11:13,949 --> 00:11:19,079 the full range of motion here and then 226 00:11:19,079 --> 00:11:20,220 we're just going to kind of swim to 227 00:11:20,220 --> 00:11:24,470 reverse one shoulder and then the other 228 00:11:24,470 --> 00:11:29,430 it's kind of silly one but close your 229 00:11:29,430 --> 00:11:33,300 eyes to get into the sensations here and 230 00:11:33,300 --> 00:11:35,459 then when you feel satisfied we'll roll 231 00:11:35,459 --> 00:11:37,709 up through the spine again lift the 232 00:11:37,709 --> 00:11:40,410 right leg and cross the right ankle over 233 00:11:40,410 --> 00:11:45,750 the top of the left eye okay so take a 234 00:11:45,750 --> 00:11:47,550 second here to make sure that you've 235 00:11:47,550 --> 00:11:49,620 maintained this nice lift from the crown 236 00:11:49,620 --> 00:11:50,910 of the head to the tip of the table and 237 00:11:50,910 --> 00:11:52,319 it's the first thing to go like okay 238 00:11:52,319 --> 00:11:55,740 lift the leg so let's see if we can keep 239 00:11:55,740 --> 00:11:59,370 this nice and long my friends great 240 00:11:59,370 --> 00:12:01,110 imagine the top of your right thigh bone 241 00:12:01,110 --> 00:12:01,660 melting 242 00:12:01,660 --> 00:12:04,480 down and away and I'm going to keep a 243 00:12:04,480 --> 00:12:06,280 little brightness in my right foot and 244 00:12:06,280 --> 00:12:07,990 what I mean by that is I'm not just 245 00:12:07,990 --> 00:12:10,900 letting it go Lacs here soft but maybe 246 00:12:10,900 --> 00:12:12,640 pressing into the ball joint of that big 247 00:12:12,640 --> 00:12:15,670 toe maybe pressing into the heel is 248 00:12:15,670 --> 00:12:17,950 finding a little bit of energy in the 249 00:12:17,950 --> 00:12:21,790 foot okie-doke take a deep breath in 250 00:12:21,790 --> 00:12:27,070 here and exhale on your next breath in 251 00:12:27,070 --> 00:12:30,210 I'm going to inhale reach the arms up 252 00:12:30,210 --> 00:12:32,620 imagine lifting from this area from the 253 00:12:32,620 --> 00:12:35,050 armpit chest so we're lifting up then 254 00:12:35,050 --> 00:12:37,150 everyone draw your belly and lower belly 255 00:12:37,150 --> 00:12:39,850 especially draws in and we breathe don't 256 00:12:39,850 --> 00:12:42,070 hold your breath here spread the 257 00:12:42,070 --> 00:12:44,590 fingertips again imagine the top of that 258 00:12:44,590 --> 00:12:46,240 right thigh bone drawing down so I have 259 00:12:46,240 --> 00:12:47,710 a lot of opposition here I have this 260 00:12:47,710 --> 00:12:50,830 lift up but also this grounding down 261 00:12:50,830 --> 00:12:52,830 maybe through the shoulder blades 262 00:12:52,830 --> 00:12:55,150 through the foot through the top of the 263 00:12:55,150 --> 00:12:59,380 right thigh take a deep breath in and 264 00:12:59,380 --> 00:13:01,780 then exhale gently we're going to lean 265 00:13:01,780 --> 00:13:02,980 it forward there's going to be a little 266 00:13:02,980 --> 00:13:05,050 different for everyone okay so we might 267 00:13:05,050 --> 00:13:07,570 start off here and already feel that 268 00:13:07,570 --> 00:13:10,330 stretch in the hip and so we might just 269 00:13:10,330 --> 00:13:12,820 chill here with awareness through the 270 00:13:12,820 --> 00:13:15,880 fingertips every part of the body nice 271 00:13:15,880 --> 00:13:20,110 and awake we might be able to go a 272 00:13:20,110 --> 00:13:22,360 little bit further and let the arms 273 00:13:22,360 --> 00:13:24,820 drape gently at our sides and let and 274 00:13:24,820 --> 00:13:27,160 let the weight of the head gently come 275 00:13:27,160 --> 00:13:29,160 down chin to chest 276 00:13:29,160 --> 00:13:31,450 notice I'm maintaining that brightness 277 00:13:31,450 --> 00:13:35,320 in the foot here I'm breathing into the 278 00:13:35,320 --> 00:13:41,320 back of the neck soft fingertips 279 00:13:41,320 --> 00:13:46,270 wherever you are sweet and then we tuck 280 00:13:46,270 --> 00:13:48,430 the chin to the chest we pressed down 281 00:13:48,430 --> 00:13:50,050 through our sit bones in the chair and 282 00:13:50,050 --> 00:13:52,690 we slowly roll up finishing with a nice 283 00:13:52,690 --> 00:13:55,570 loop of the shoulders and then we 284 00:13:55,570 --> 00:13:58,240 release take it to the other side again 285 00:13:58,240 --> 00:14:00,160 check in with that line crown of the 286 00:14:00,160 --> 00:14:01,450 head to the tip of the tailbone nice and 287 00:14:01,450 --> 00:14:04,240 long as we cross the left ankle over the 288 00:14:04,240 --> 00:14:05,500 top of the right foot find that 289 00:14:05,500 --> 00:14:06,880 brightness again just kind of do a 290 00:14:06,880 --> 00:14:09,940 little bit of a body scan and that's a 291 00:14:09,940 --> 00:14:11,950 good note in general especially if 292 00:14:11,950 --> 00:14:13,660 you're new to yoga is each time we come 293 00:14:13,660 --> 00:14:15,160 into these postures 294 00:14:15,160 --> 00:14:17,079 do a little scan right so we're not just 295 00:14:17,079 --> 00:14:20,139 trying to do the poses but have an 296 00:14:20,139 --> 00:14:24,100 experience so what our yoga is all about 297 00:14:24,100 --> 00:14:28,420 okay find that lift and iron take a deep 298 00:14:28,420 --> 00:14:33,550 breath in and let it out once again 299 00:14:33,550 --> 00:14:34,870 we're going to reach the fingertips all 300 00:14:34,870 --> 00:14:36,009 the way up stay here for a couple 301 00:14:36,009 --> 00:14:38,230 breaths just finding that opposition so 302 00:14:38,230 --> 00:14:39,490 the reason I say is stay here for a 303 00:14:39,490 --> 00:14:40,750 couple breaths is at first we're going 304 00:14:40,750 --> 00:14:41,740 to be like okay inhale 305 00:14:41,740 --> 00:14:44,980 okay exhale so Indy I'll find the space 306 00:14:44,980 --> 00:14:48,699 take your time fine a lot of space 307 00:14:48,699 --> 00:14:50,079 between the ears and shoulders draw the 308 00:14:50,079 --> 00:14:57,009 lower belly in and then we'll take it 309 00:14:57,009 --> 00:15:01,410 down again we might just rest here 310 00:15:03,420 --> 00:15:05,529 breathing into the outer edge of that 311 00:15:05,529 --> 00:15:09,040 left hip keeping an integrity in that 312 00:15:09,040 --> 00:15:12,160 left foot and the spine I might bring 313 00:15:12,160 --> 00:15:14,379 the arms to drape gently at my sides as 314 00:15:14,379 --> 00:15:17,920 I allow the spine to round the chin to 315 00:15:17,920 --> 00:15:19,420 come to the chest and the weight of the 316 00:15:19,420 --> 00:15:27,149 head to relax over breathe my friends 317 00:15:32,370 --> 00:15:34,840 tuck your chin into your chest press 318 00:15:34,840 --> 00:15:36,730 down through the sit bones and again 319 00:15:36,730 --> 00:15:39,070 we'll roll it up finishing with a nice 320 00:15:39,070 --> 00:15:43,600 loop of the shoulders and then we'll 321 00:15:43,600 --> 00:15:46,540 release both feet back down also so if 322 00:15:46,540 --> 00:15:48,250 you're in a chair now you can grab the 323 00:15:48,250 --> 00:15:50,710 outer edge of the chair with your left 324 00:15:50,710 --> 00:15:54,040 hand or if you don't have an edge and 325 00:15:54,040 --> 00:15:56,860 then you're going to be doing more if 326 00:15:56,860 --> 00:15:58,060 you don't have an arm so if you have an 327 00:15:58,060 --> 00:15:59,200 arm you can grab the arm of the chair 328 00:15:59,200 --> 00:16:01,240 here if you have an edge you can grab 329 00:16:01,240 --> 00:16:02,590 the edge and you're going to be doing a 330 00:16:02,590 --> 00:16:04,870 little bit more core strength if that 331 00:16:04,870 --> 00:16:06,310 did not make sense to you and didn't 332 00:16:06,310 --> 00:16:07,030 make sense to me either 333 00:16:07,030 --> 00:16:09,670 then just follow me here we go so 334 00:16:09,670 --> 00:16:11,710 keeping this integrity here lower belly 335 00:16:11,710 --> 00:16:13,810 in heart lifting I'm going to reach my 336 00:16:13,810 --> 00:16:16,510 right fingertips all the way up and over 337 00:16:16,510 --> 00:16:17,800 I'm going to press into the bench here 338 00:16:17,800 --> 00:16:18,910 since I don't have an edge of a chair 339 00:16:18,910 --> 00:16:21,370 but find something to kind of ground and 340 00:16:21,370 --> 00:16:24,340 then nice and easy I'm going to find a 341 00:16:24,340 --> 00:16:27,370 little side body stretch hearts going to 342 00:16:27,370 --> 00:16:28,600 want to collapse here I'm going to keep 343 00:16:28,600 --> 00:16:31,750 the heart open we're going to come into 344 00:16:31,750 --> 00:16:34,180 a side angle stretch here on our mats or 345 00:16:34,180 --> 00:16:35,980 on the floor in a second so take a 346 00:16:35,980 --> 00:16:37,510 second to breathe through the side body 347 00:16:37,510 --> 00:16:40,570 and keep that kind of spiraling motion 348 00:16:40,570 --> 00:16:43,390 of the chest of the heart up take a deep 349 00:16:43,390 --> 00:16:44,890 breath in careful not to collapse in the 350 00:16:44,890 --> 00:16:47,160 neck here but lengthen lots of integrity 351 00:16:47,160 --> 00:16:49,900 remembering the neck is an extension of 352 00:16:49,900 --> 00:16:52,690 the spine and then we'll melt it all the 353 00:16:52,690 --> 00:16:54,940 way through grab ahold the opposite arm 354 00:16:54,940 --> 00:16:56,830 chair or press down through the palm 355 00:16:56,830 --> 00:16:58,870 stay grounded through your left sit bone 356 00:16:58,870 --> 00:17:03,510 as we check in with the left side body 357 00:17:07,890 --> 00:17:10,230 can careful not to collapse in the neck 358 00:17:10,230 --> 00:17:12,179 here extend through the crown of the 359 00:17:12,179 --> 00:17:13,980 head spiral your heart up towards the 360 00:17:13,980 --> 00:17:15,359 sky arm doesn't have to be straight here 361 00:17:15,359 --> 00:17:18,030 again I'm going for sensation rather 362 00:17:18,030 --> 00:17:24,299 than shape and on an exhale melt it back 363 00:17:24,299 --> 00:17:28,020 to Center okay last thing here I'm going 364 00:17:28,020 --> 00:17:31,920 to spread my feet a little bit wider and 365 00:17:31,920 --> 00:17:34,500 I'm going to let it all hang y'all okay 366 00:17:34,500 --> 00:17:36,900 so just like I did before I'm going to 367 00:17:36,900 --> 00:17:39,809 kind of swim my shoulders and I'm going 368 00:17:39,809 --> 00:17:42,630 to let my fingertips come between and 369 00:17:42,630 --> 00:17:45,419 I'm going to allow my spine to round my 370 00:17:45,419 --> 00:17:48,390 chin to come to my chest and I'm going 371 00:17:48,390 --> 00:17:52,950 to breathe into the back body here I can 372 00:17:52,950 --> 00:17:57,330 grab the elbows here and you might 373 00:17:57,330 --> 00:17:58,530 notice here we're going to stay here 374 00:17:58,530 --> 00:17:59,760 couple breaths you might notice that 375 00:17:59,760 --> 00:18:01,440 after a couple breaths you begin to 376 00:18:01,440 --> 00:18:04,080 release a little bit more into this 377 00:18:04,080 --> 00:18:07,110 shape like you didn't even realize you 378 00:18:07,110 --> 00:18:09,290 were holding in the neck and shoulders 379 00:18:09,290 --> 00:18:11,850 so really give it some nice juicy 380 00:18:11,850 --> 00:18:14,418 exhales 381 00:18:24,940 --> 00:18:28,220 one more inhale feel the skin of the 382 00:18:28,220 --> 00:18:31,790 back stretch a lot an exhale won't 383 00:18:31,790 --> 00:18:33,740 release press into the feet to come up 384 00:18:33,740 --> 00:18:36,080 chin to chest lots of integrity as we 385 00:18:36,080 --> 00:18:39,890 roll it up stacking the spine traveling 386 00:18:39,890 --> 00:18:42,680 up and finishing again with a nice loop 387 00:18:42,680 --> 00:18:43,550 of the shoulders 388 00:18:43,550 --> 00:18:46,990 open chest open heart confidence yes 389 00:18:46,990 --> 00:18:51,950 cool let's come to standing okay so if 390 00:18:51,950 --> 00:18:53,780 you have rolled out our yoga mat come to 391 00:18:53,780 --> 00:18:55,070 the head of your mat if you've rolled 392 00:18:55,070 --> 00:18:56,600 out a towel come to the top of your 393 00:18:56,600 --> 00:18:59,420 towel or if you are just in a clean 394 00:18:59,420 --> 00:19:02,330 space and ready to rock and roll let's 395 00:19:02,330 --> 00:19:08,060 come to a nice Mountain Pose so I figure 396 00:19:08,060 --> 00:19:10,130 in a tight space we have kind of a 397 00:19:10,130 --> 00:19:11,900 little alleyway to work with and so 398 00:19:11,900 --> 00:19:15,380 that's we're going to play with today so 399 00:19:15,380 --> 00:19:17,630 we can kind of take up space internally 400 00:19:17,630 --> 00:19:19,970 but not externally so let's take a nice 401 00:19:19,970 --> 00:19:22,820 deep breath in filling the lungs and 402 00:19:22,820 --> 00:19:25,490 exhale feel that nice grounding through 403 00:19:25,490 --> 00:19:28,010 the soles of the feet the ball joint of 404 00:19:28,010 --> 00:19:29,900 the big toe ball joint the pinky toe in 405 00:19:29,900 --> 00:19:32,570 the back two corners of the heels heel I 406 00:19:32,570 --> 00:19:37,310 like to imagine that line tracking all 407 00:19:37,310 --> 00:19:38,500 four corners of the feet 408 00:19:38,500 --> 00:19:41,030 take a deep breath in reach the 409 00:19:41,030 --> 00:19:43,400 fingertips forward knees soften here 410 00:19:43,400 --> 00:19:46,970 notice up and back volcano pose tailbone 411 00:19:46,970 --> 00:19:49,340 lengthens down so I move from here to 412 00:19:49,340 --> 00:19:51,620 tailbone lengthening down I loop the 413 00:19:51,620 --> 00:19:53,630 shoulders I find the space between the 414 00:19:53,630 --> 00:19:55,160 ears and the tops of the shoulders I 415 00:19:55,160 --> 00:19:57,650 spread my fingertips I draw my lower 416 00:19:57,650 --> 00:20:01,610 belly in I breathe here kind of knitting 417 00:20:01,610 --> 00:20:04,450 the lower ribcage together 418 00:20:04,450 --> 00:20:08,660 one more breath lift your heart and on 419 00:20:08,660 --> 00:20:10,400 an exhale soft knees again we'll bring 420 00:20:10,400 --> 00:20:12,710 the palms together as we bow forward 421 00:20:12,710 --> 00:20:15,200 through the midline again not taking up 422 00:20:15,200 --> 00:20:18,710 a lot of space here it's an asana feet 423 00:20:18,710 --> 00:20:21,680 flush together or hip width apart take a 424 00:20:21,680 --> 00:20:23,930 couple breaths here to just find some 425 00:20:23,930 --> 00:20:26,170 movement stretch it out 426 00:20:26,170 --> 00:20:29,750 relax the weight of the head over great 427 00:20:29,750 --> 00:20:31,280 bend your knees as generously as you 428 00:20:31,280 --> 00:20:33,490 need to here 429 00:20:33,490 --> 00:20:36,279 great fingertips come to the outer edges 430 00:20:36,279 --> 00:20:38,049 of the feet we step the right foot back 431 00:20:38,049 --> 00:20:40,510 into our runners lunge inhale loop the 432 00:20:40,510 --> 00:20:43,000 shoulders look forward let your chest 433 00:20:43,000 --> 00:20:47,020 find open heart radiates forward really 434 00:20:47,020 --> 00:20:49,059 spike that right heel towards the back 435 00:20:49,059 --> 00:20:52,929 and then we'll plant the palms for a 436 00:20:52,929 --> 00:20:55,740 downward facing dog 437 00:20:55,740 --> 00:21:04,270 peddle the feet here work your dog then 438 00:21:04,270 --> 00:21:05,710 we'll step the right foot up into our 439 00:21:05,710 --> 00:21:14,350 lunge same thing here breathe and we'll 440 00:21:14,350 --> 00:21:17,649 plant the palms and step it to plank in 441 00:21:17,649 --> 00:21:19,630 your plank draw the toes together today 442 00:21:19,630 --> 00:21:22,200 heels really reach towards the back 443 00:21:22,200 --> 00:21:24,880 navel draws up I loop my shoulders away 444 00:21:24,880 --> 00:21:26,950 from my ears and I'm going to stay here 445 00:21:26,950 --> 00:21:28,990 for five breaths so you can always lower 446 00:21:28,990 --> 00:21:31,480 the knees cross the ankles and check it 447 00:21:31,480 --> 00:21:34,270 out this way make sure you're pressing 448 00:21:34,270 --> 00:21:35,710 up and out of the palms 449 00:21:35,710 --> 00:21:38,890 lots of upward energy pressing up and 450 00:21:38,890 --> 00:21:41,350 out of the palms up through the arms we 451 00:21:41,350 --> 00:21:43,029 breathe we hug the inner thighs together 452 00:21:43,029 --> 00:21:44,980 we really spike the heels towards the 453 00:21:44,980 --> 00:21:47,020 back wall we spread the shoulder blades 454 00:21:47,020 --> 00:21:48,880 left to right and then everyone don't 455 00:21:48,880 --> 00:21:50,919 forget about your neck and nice long 456 00:21:50,919 --> 00:21:53,350 extension of the spine take one more 457 00:21:53,350 --> 00:21:56,919 breath and then exhale draw your navel 458 00:21:56,919 --> 00:21:58,600 up and we send it back downward facing 459 00:21:58,600 --> 00:22:04,240 dog bend the knees pedal the feet cool 460 00:22:04,240 --> 00:22:05,620 then from here we're gonna walk the toes 461 00:22:05,620 --> 00:22:07,539 in towards the centerline careful not to 462 00:22:07,539 --> 00:22:09,370 take up too much space we inhale lift 463 00:22:09,370 --> 00:22:11,679 the right leg just a little bit and then 464 00:22:11,679 --> 00:22:12,820 we're going to draw the right knee all 465 00:22:12,820 --> 00:22:15,399 the way up and into our lunge I'm going 466 00:22:15,399 --> 00:22:18,549 to spiral that back foot planting the 467 00:22:18,549 --> 00:22:20,860 left heel and really charging that inner 468 00:22:20,860 --> 00:22:24,220 thigh here great I'm going to bend my 469 00:22:24,220 --> 00:22:26,409 right knee and slowly lift my heart up 470 00:22:26,409 --> 00:22:29,320 peel my hip creases back and then I'm 471 00:22:29,320 --> 00:22:30,909 not going to collapse my weight here but 472 00:22:30,909 --> 00:22:32,169 I'm going to gently bring my right 473 00:22:32,169 --> 00:22:33,840 forearm to the top of that right thigh 474 00:22:33,840 --> 00:22:38,820 and walk mine out a little bit and 475 00:22:38,820 --> 00:22:43,720 breathe gazes down can find a little bit 476 00:22:43,720 --> 00:22:45,309 of movement I'm lengthening my tailbone 477 00:22:45,309 --> 00:22:46,690 down here 478 00:22:46,690 --> 00:22:49,639 great I can stay here or I can inhale 479 00:22:49,639 --> 00:22:53,659 send the left fingertips up opening up 480 00:22:53,659 --> 00:22:56,419 through the front body but still 481 00:22:56,419 --> 00:22:58,909 grounding grounding shoulder blades down 482 00:22:58,909 --> 00:23:01,009 and together grounding through the outer 483 00:23:01,009 --> 00:23:04,789 edge of that back foot great release the 484 00:23:04,789 --> 00:23:06,739 left fingertips down now I'm going to 485 00:23:06,739 --> 00:23:09,529 trace the line on my side body here past 486 00:23:09,529 --> 00:23:11,869 behind the ear and now send it towards 487 00:23:11,869 --> 00:23:13,279 the front so before I was going straight 488 00:23:13,279 --> 00:23:15,379 up toward the sky now I'm going to open 489 00:23:15,379 --> 00:23:18,349 my chest open my heart and slowly send 490 00:23:18,349 --> 00:23:23,839 it towards my right toes the tendency is 491 00:23:23,839 --> 00:23:25,460 to collapse here so keep the heart 492 00:23:25,460 --> 00:23:28,279 lifted lower belly drawing in legs are 493 00:23:28,279 --> 00:23:31,729 strong full body experience here full 494 00:23:31,729 --> 00:23:37,099 body strengthener awesome inhale in as 495 00:23:37,099 --> 00:23:41,259 you exhale press into that front leg 496 00:23:41,259 --> 00:23:44,389 bring the ends to the waistline and then 497 00:23:44,389 --> 00:23:47,029 we'll switch to the other side nice 498 00:23:47,029 --> 00:23:48,729 strong legs here find your foundation 499 00:23:48,729 --> 00:23:52,789 tailbone lengthens down and here we go 500 00:23:52,789 --> 00:23:56,089 first bringing left forearm to the top 501 00:23:56,089 --> 00:24:00,289 of that thigh now if we start right away 502 00:24:00,289 --> 00:24:02,179 collapsing into that there's just no way 503 00:24:02,179 --> 00:24:04,159 to get out so make sure you keep this 504 00:24:04,159 --> 00:24:06,309 integrity that we've been chatting about 505 00:24:06,309 --> 00:24:10,249 back foots nice and strong inhale open 506 00:24:10,249 --> 00:24:13,669 up through the right wing I have to 507 00:24:13,669 --> 00:24:16,190 actively lengthen my tailbone down and 508 00:24:16,190 --> 00:24:18,889 draw my navel in lower ribcage comes 509 00:24:18,889 --> 00:24:23,119 together and down and again making sure 510 00:24:23,119 --> 00:24:24,859 that I'm not just hanging in the neck 511 00:24:24,859 --> 00:24:27,799 but lots of integrity from the crown to 512 00:24:27,799 --> 00:24:33,739 the tail great release that send the 513 00:24:33,739 --> 00:24:35,989 right fingertips behind the ear now now 514 00:24:35,989 --> 00:24:38,479 I'm imagining a nice beautiful long line 515 00:24:38,479 --> 00:24:40,609 from my right fingertips all the way 516 00:24:40,609 --> 00:24:42,940 through the outer edge of my back foot 517 00:24:42,940 --> 00:24:45,940 breathe 518 00:24:52,900 --> 00:24:55,630 and then slowly I'm going to inhale in 519 00:24:55,630 --> 00:24:58,240 exhale press into that left foot now 520 00:24:58,240 --> 00:25:01,420 turn both toes in bring the hands to the 521 00:25:01,420 --> 00:25:05,080 waistline and then heel-toe heel-toe my 522 00:25:05,080 --> 00:25:11,110 feet back into center okay so now we're 523 00:25:11,110 --> 00:25:14,020 going to come back to the floor or the 524 00:25:14,020 --> 00:25:16,360 bed even and we're going to check in 525 00:25:16,360 --> 00:25:18,670 with our core and then send our bodies 526 00:25:18,670 --> 00:25:21,070 and minds and souls into a little 527 00:25:21,070 --> 00:25:23,050 relaxation pose okay which is very 528 00:25:23,050 --> 00:25:24,910 important so don't skip that part but 529 00:25:24,910 --> 00:25:25,929 before we get there we're going to come 530 00:25:25,929 --> 00:25:28,150 up nice and tall through the heart again 531 00:25:28,150 --> 00:25:31,920 loop the shoulders find that integrity 532 00:25:32,309 --> 00:25:34,420 and then we have a couple options here 533 00:25:34,420 --> 00:25:37,390 if you're on a cushy if you're on a 534 00:25:37,390 --> 00:25:41,050 cushy bed then you might just come to 535 00:25:41,050 --> 00:25:43,510 here we're going to lift the legs up the 536 00:25:43,510 --> 00:25:44,679 weight of the body is going to sink into 537 00:25:44,679 --> 00:25:46,570 the cushiness and we're going to do 538 00:25:46,570 --> 00:25:48,160 everything we can to keep the heart 539 00:25:48,160 --> 00:25:52,330 lifted notice my hands are behind the 540 00:25:52,330 --> 00:25:55,179 thighs here and now before anyone even 541 00:25:55,179 --> 00:25:57,309 moves any step further just check in 542 00:25:57,309 --> 00:25:59,160 with the upper back check in with that 543 00:25:59,160 --> 00:26:01,960 heart center if you will see if you can 544 00:26:01,960 --> 00:26:05,050 loop the shoulders and find that lift in 545 00:26:05,050 --> 00:26:09,820 the heart long beautiful neck lower 546 00:26:09,820 --> 00:26:12,610 ribcage just knitting in navels drawing 547 00:26:12,610 --> 00:26:17,639 in and we're breathing 548 00:26:21,570 --> 00:26:24,040 great from here we can stay here we 549 00:26:24,040 --> 00:26:25,600 might release the fingertips towards the 550 00:26:25,600 --> 00:26:28,210 outer edges of the feet and breathe here 551 00:26:28,210 --> 00:26:35,380 in and now great straighten the right 552 00:26:35,380 --> 00:26:37,320 leg if you're still with me inhale in 553 00:26:37,320 --> 00:26:40,600 and now back to Center 554 00:26:40,600 --> 00:26:43,240 left leg you can stay here - no problem 555 00:26:43,240 --> 00:26:45,490 lifting the heart straighten the left 556 00:26:45,490 --> 00:26:49,810 leg in and out here we come back to 557 00:26:49,810 --> 00:26:51,880 Center one more breath we can inhale 558 00:26:51,880 --> 00:26:53,710 straighten both legs now as we lift the 559 00:26:53,710 --> 00:26:56,080 heart maybe or maybe we stay bent or 560 00:26:56,080 --> 00:26:57,550 maybe we're going to a low boat because 561 00:26:57,550 --> 00:27:00,370 we rock and we're Pilate stars so find 562 00:27:00,370 --> 00:27:02,350 what feels good here just checking with 563 00:27:02,350 --> 00:27:06,810 the core all of us anything goes and 564 00:27:06,810 --> 00:27:09,040 then we'll bring the fingertips behind 565 00:27:09,040 --> 00:27:11,650 the thighs bring the soles of the feet 566 00:27:11,650 --> 00:27:14,970 together and come to lie flat on the bag 567 00:27:14,970 --> 00:27:19,660 so I have my pillow here so the 568 00:27:19,660 --> 00:27:20,980 important thing is to just kind of get 569 00:27:20,980 --> 00:27:23,170 the abdominal x' a little bit of a 570 00:27:23,170 --> 00:27:24,730 wake-up call a little bit of love there 571 00:27:24,730 --> 00:27:27,160 for the back ok we have other videos 572 00:27:27,160 --> 00:27:29,620 that are all about the core but for now 573 00:27:29,620 --> 00:27:33,160 just just a quick check in soles of the 574 00:27:33,160 --> 00:27:34,810 feet come together we take the hands to 575 00:27:34,810 --> 00:27:36,280 the belly and we literally give it a 576 00:27:36,280 --> 00:27:39,400 little pet take a deep breath in and 577 00:27:39,400 --> 00:27:42,970 then we exhale out so don't skip this 578 00:27:42,970 --> 00:27:45,370 this relaxation is kind of a chance for 579 00:27:45,370 --> 00:27:46,870 all the nutrients of our practice to 580 00:27:46,870 --> 00:27:50,440 come together for our mind to get a 581 00:27:50,440 --> 00:27:54,030 little bit of vineyard trance as well 582 00:27:54,030 --> 00:27:59,710 making space for fresh thought knowledge 583 00:27:59,710 --> 00:28:04,630 new opportunity and you join you love so 584 00:28:04,630 --> 00:28:08,410 make sure you give a nice good exhale 585 00:28:08,410 --> 00:28:13,620 here letting go 586 00:28:13,620 --> 00:28:17,520 you can stay here in reclined cobblers 587 00:28:17,520 --> 00:28:20,070 butterfly soup Tabata con Olsen as we 588 00:28:20,070 --> 00:28:23,430 call it in sanskrit or you can extend 589 00:28:23,430 --> 00:28:26,000 both legs out long come to your side I 590 00:28:26,000 --> 00:28:29,750 brought with me this was a present I 591 00:28:29,750 --> 00:28:32,580 brought figure this would be the episode 592 00:28:32,580 --> 00:28:34,470 where this might be appropriate if you 593 00:28:34,470 --> 00:28:37,320 have a blankie from home or something 594 00:28:37,320 --> 00:28:39,990 that makes you feel good a very dear 595 00:28:39,990 --> 00:28:46,010 friend gave me this ridiculous Snuggie 596 00:28:46,370 --> 00:28:49,950 so something can up to ridiculous things 597 00:28:49,950 --> 00:28:51,780 on it once okay 598 00:28:51,780 --> 00:28:55,260 the point is get comfortable ya'll it's 599 00:28:55,260 --> 00:28:59,400 not homework it's shavasana so I know 600 00:28:59,400 --> 00:29:03,600 I'm going to regret this so have a laugh 601 00:29:03,600 --> 00:29:07,770 on me and know that relaxation isn't 602 00:29:07,770 --> 00:29:10,440 always like all shanti zen i mean if you 603 00:29:10,440 --> 00:29:12,809 live in a dorm room chances are this 604 00:29:12,809 --> 00:29:15,420 you're not going to hear the Zen rock 605 00:29:15,420 --> 00:29:18,780 garden bells call you and say it's time 606 00:29:18,780 --> 00:29:23,490 for yoga or if you have kids or you know 607 00:29:23,490 --> 00:29:25,080 come on every scenario there's 608 00:29:25,080 --> 00:29:27,660 distractions so as you come into this 609 00:29:27,660 --> 00:29:30,720 relaxation pose embrace the distractions 610 00:29:30,720 --> 00:29:34,770 just know that all that matters is this 611 00:29:34,770 --> 00:29:36,330 quick moment with you and your breath 612 00:29:36,330 --> 00:29:38,280 even if it's just two breaths before you 613 00:29:38,280 --> 00:29:41,100 have to get up and get back to it make 614 00:29:41,100 --> 00:29:43,309 sure you take this time for yourself and 615 00:29:43,309 --> 00:29:46,590 we can start together by taking a nice 616 00:29:46,590 --> 00:29:51,690 full breath in maybe a big gratitude 617 00:29:51,690 --> 00:29:56,179 breath and a nice long exhale out 618 00:29:57,470 --> 00:30:02,340 gratitude for showing up and doing the 619 00:30:02,340 --> 00:30:07,200 work gratitude for this connection that 620 00:30:07,200 --> 00:30:08,580 you and I are making here through this 621 00:30:08,580 --> 00:30:12,900 video gratitude for all the lovely 622 00:30:12,900 --> 00:30:15,030 things in our life as well as the 623 00:30:15,030 --> 00:30:19,500 challenges and distractions you might 624 00:30:19,500 --> 00:30:21,000 take a second here to remember your 625 00:30:21,000 --> 00:30:23,660 intention 626 00:30:27,320 --> 00:30:31,139 and just choose to enjoy the moment for 627 00:30:31,139 --> 00:30:33,439 what it is 628 00:31:00,190 --> 00:31:02,680 after a couple breaths you can stay here 629 00:31:02,680 --> 00:31:05,020 too and maybe press the spacebar or 630 00:31:05,020 --> 00:31:07,000 pause this video and chill out here as 631 00:31:07,000 --> 00:31:09,940 long as you like otherwise after a 632 00:31:09,940 --> 00:31:12,820 couple breaths well gently hug the knees 633 00:31:12,820 --> 00:31:15,210 into the chest 634 00:31:15,660 --> 00:31:19,060 rock on to our side just like we did 635 00:31:19,060 --> 00:31:24,190 before and then press on up and get to 636 00:31:24,190 --> 00:31:27,190 the rest of your day okay so that was 637 00:31:27,190 --> 00:31:30,250 talking with my Snuggie okay so that was 638 00:31:30,250 --> 00:31:33,910 a sequence that we can do in a dorm room 639 00:31:33,910 --> 00:31:37,300 or if you're way past college not like 640 00:31:37,300 --> 00:31:41,080 me then this is a great sequence to do 641 00:31:41,080 --> 00:31:44,260 in a just a tight space I remember this 642 00:31:44,260 --> 00:31:47,200 feeling of like I can't do yoga at home 643 00:31:47,200 --> 00:31:49,390 or my home practice sucks because I 644 00:31:49,390 --> 00:31:52,300 don't have the space to do it in so now 645 00:31:52,300 --> 00:31:54,520 there's no excuse I do know that feeling 646 00:31:54,520 --> 00:31:57,550 of wanting a clean private spacious yoga 647 00:31:57,550 --> 00:32:00,310 room I mean trust me no one understands 648 00:32:00,310 --> 00:32:02,830 more than me but now you have no excuse 649 00:32:02,830 --> 00:32:06,250 let's give it a try and see how it goes 650 00:32:06,250 --> 00:32:08,590 okay have a great rest of your day 651 00:32:08,590 --> 00:32:10,510 please leave questions or comments below 652 00:32:10,510 --> 00:32:13,240 feel free to send me a note on Facebook 653 00:32:13,240 --> 00:32:15,610 join our Facebook family if you haven't 654 00:32:15,610 --> 00:32:20,170 already follow us on Twitter and see you 655 00:32:20,170 --> 00:32:23,250 next time namaste 656 00:32:41,190 --> 00:32:43,250 you