1 00:00:00,367 --> 00:00:02,796 - Hello my darling friends and welcome to Yoga With Adriene. 2 00:00:02,796 --> 00:00:04,404 I'm Adriene and this is Benji 3 00:00:04,404 --> 00:00:08,442 and today we have a yoga to fill your cup. 4 00:00:08,442 --> 00:00:09,309 Peace Benji. 5 00:00:09,309 --> 00:00:10,911 So this is gonna be a great practice 6 00:00:10,911 --> 00:00:12,779 when you're feeling low on energy 7 00:00:12,779 --> 00:00:15,749 but you know you wanna do something good for yourself. 8 00:00:15,749 --> 00:00:18,311 We're gonna start low and take it high. 9 00:00:18,311 --> 00:00:20,897 Hop into something comfy and let's get started. 10 00:00:21,467 --> 00:00:25,000 (upbeat music) 11 00:00:34,234 --> 00:00:35,502 Alrighty my friends, 12 00:00:35,502 --> 00:00:38,305 let's begin today's practice on our backs. 13 00:00:38,305 --> 00:00:39,273 Yay. 14 00:00:40,807 --> 00:00:42,442 Come on down to the ground. 15 00:00:45,712 --> 00:00:48,638 Extend the legs out long and when you're ready 16 00:00:48,638 --> 00:00:50,317 on an inhale reach the arms all 17 00:00:50,317 --> 00:00:52,486 the way up and overhead 18 00:00:52,486 --> 00:00:55,999 for a nice full body stretch. 19 00:00:57,734 --> 00:01:00,727 Take a couple deep breaths here to 20 00:01:00,727 --> 00:01:03,563 rotate the wrists, the ankles. 21 00:01:04,464 --> 00:01:08,368 I'm smiling because my ankles are popping (laughs). 22 00:01:08,368 --> 00:01:10,137 Maybe yours are too. 23 00:01:10,137 --> 00:01:12,873 Maybe open and close the palms. 24 00:01:12,873 --> 00:01:16,510 Move the fingers, move the toes and make sure 25 00:01:16,510 --> 00:01:20,647 you take a couple deep breaths here in this shape. 26 00:01:20,647 --> 00:01:25,385 Start to really land here in your practice taking 27 00:01:25,385 --> 00:01:29,389 this time to fill your cup, to find what feels good. 28 00:01:31,525 --> 00:01:33,360 And then nice and easy we're gonna hug 29 00:01:33,360 --> 00:01:34,661 the knees into the chest. 30 00:01:34,661 --> 00:01:37,967 Nice and slow you're gonna wrap the arms 31 00:01:37,967 --> 00:01:40,734 around the shins and take a couple deep breaths 32 00:01:40,734 --> 00:01:42,936 here nice and easy, nothing fancy. 33 00:01:42,936 --> 00:01:46,567 Just nice full deep breaths. 34 00:01:47,477 --> 00:01:49,509 Maybe rocking side to side. 35 00:01:49,509 --> 00:01:52,212 You can peel the nose up towards the knees. 36 00:01:58,251 --> 00:02:00,803 And today I'm gonna invite you to 37 00:02:01,943 --> 00:02:05,058 breathe like you love yourself. 38 00:02:06,463 --> 00:02:09,866 Breathe like this practice and this time 39 00:02:09,866 --> 00:02:12,899 with your body matters. 40 00:02:15,469 --> 00:02:19,973 Make the most of it and of course enjoy, enjoy, enjoy. 41 00:02:19,973 --> 00:02:22,576 You're gonna bring the hands to the backs of the thighs. 42 00:02:22,576 --> 00:02:24,344 We're gonna rock all the way up to seated. 43 00:02:24,344 --> 00:02:26,313 If it feels awesome or it feels good 44 00:02:26,313 --> 00:02:29,383 to rock a couple more times go ahead and do 45 00:02:29,383 --> 00:02:33,253 that, massaging up and down the length of your spine. 46 00:02:34,921 --> 00:02:38,959 Maybe tapping into a little inner smile as you do so. 47 00:02:41,495 --> 00:02:44,564 And we'll come up to a nice cross-legged seat together. 48 00:02:46,700 --> 00:02:47,734 Bring the palms together, 49 00:02:47,734 --> 00:02:49,336 Anjali Mudra at the heart. 50 00:02:49,336 --> 00:02:50,937 Nice active connection here. 51 00:02:50,937 --> 00:02:52,939 So send your elbows left to right. 52 00:02:52,939 --> 00:02:55,151 Lift the sternum up to your thumbs, 53 00:02:55,151 --> 00:02:56,877 lengthen through the crown of the head. 54 00:02:56,877 --> 00:02:58,355 Take a deep breath in. 55 00:02:59,680 --> 00:03:02,783 And on an exhale bow your head to your heart. 56 00:03:02,783 --> 00:03:04,518 Continue to breathe deeply here. 57 00:03:04,518 --> 00:03:07,654 Again, breathe like you love yourself. 58 00:03:07,654 --> 00:03:10,190 Feel this deep stretch in the back of the neck. 59 00:03:13,126 --> 00:03:16,196 Opportunity here to set a little intention 60 00:03:17,130 --> 00:03:18,898 for your practice 61 00:03:21,589 --> 00:03:23,094 or for your life. 62 00:03:25,305 --> 00:03:27,841 Just taking one quiet moment here 63 00:03:27,841 --> 00:03:29,603 before we really get moving. 64 00:03:42,376 --> 00:03:44,524 And then just notice what came up 65 00:03:44,524 --> 00:03:46,093 and if nothing came up that's okay. 66 00:03:46,093 --> 00:03:47,661 You're still breathing. 67 00:03:47,661 --> 00:03:52,766 You're still bringing attention inward and you're getting 68 00:03:52,766 --> 00:03:55,135 a nice great stretch in the back of the neck. 69 00:03:58,105 --> 00:04:01,483 Alright, together, let's take a deep breath in through the nose. 70 00:04:03,610 --> 00:04:05,011 And as you exhale go ahead and let 71 00:04:05,011 --> 00:04:06,413 it out softly through the mouth. 72 00:04:07,247 --> 00:04:09,783 Lift the head, open the eyes and we're 73 00:04:09,783 --> 00:04:12,482 gonna take the palms to the knees. 74 00:04:12,482 --> 00:04:14,254 Slowly bring your navel back. 75 00:04:14,254 --> 00:04:15,755 Start to round through the spine, 76 00:04:15,755 --> 00:04:18,725 shoulders come forward, chin to chest. 77 00:04:18,725 --> 00:04:21,307 Now get really heavy from the waist down 78 00:04:21,307 --> 00:04:23,964 and we're gonna move nice and slow here. 79 00:04:23,964 --> 00:04:27,634 As you inhale smooth the chest, the heart forward. 80 00:04:27,634 --> 00:04:31,638 Think Cow Pose and then exhale. 81 00:04:31,638 --> 00:04:34,367 Draw the naval back, chin to chest, 82 00:04:34,367 --> 00:04:37,544 rounding it back, shoulders forward. 83 00:04:37,544 --> 00:04:38,979 Think Cat Pose. 84 00:04:40,273 --> 00:04:42,048 Keep it going in a nice circle here. 85 00:04:42,048 --> 00:04:44,217 Inhale, coming forward. 86 00:04:45,215 --> 00:04:48,993 And exhale, rounding back. 87 00:04:50,524 --> 00:04:51,992 So try not to rush this here. 88 00:04:51,992 --> 00:04:55,729 We wanna really get some good spinal flection going on. 89 00:04:55,729 --> 00:04:57,764 So, think about the spine as 90 00:04:57,764 --> 00:05:01,201 you create this circular motion. 91 00:05:01,201 --> 00:05:04,194 You might even close your eyes once you have the hang of it 92 00:05:04,194 --> 00:05:08,909 to really visualize the spine, each vertebra. 93 00:05:13,013 --> 00:05:15,795 And then reverse your circle. 94 00:05:18,552 --> 00:05:20,744 Synchronize with your breath. 95 00:05:27,627 --> 00:05:30,170 Awesome. Then bring the head and the heart 96 00:05:30,170 --> 00:05:34,801 and the pelvis back to one straight line 97 00:05:34,801 --> 00:05:38,738 and we'll take the fingertips down gently at your sides. 98 00:05:38,738 --> 00:05:40,817 Great. Walk the left palm out. 99 00:05:40,817 --> 00:05:42,242 Press it firmly into the earth 100 00:05:42,242 --> 00:05:43,743 so you have lots of space here. 101 00:05:43,743 --> 00:05:45,291 Then take the right fingertips 102 00:05:45,291 --> 00:05:47,447 all the way up towards the sky first. 103 00:05:47,447 --> 00:05:49,015 Feel this length in the side body 104 00:05:49,015 --> 00:05:50,784 as you reach up all the way towards 105 00:05:50,784 --> 00:05:52,986 the ceiling or the sky and then take 106 00:05:52,986 --> 00:05:55,722 it over and find your side body stretch. 107 00:05:55,722 --> 00:05:57,524 Synchronize with the breath here. 108 00:05:57,524 --> 00:05:59,092 Soft, easy movement. 109 00:06:04,064 --> 00:06:06,903 And then bring it all the way back up through center. 110 00:06:06,903 --> 00:06:09,369 Fingertips back on the earth and when 111 00:06:09,369 --> 00:06:11,171 you're ready walk the right palm out. 112 00:06:11,171 --> 00:06:13,039 Give yourself a lot of space from the hips here. 113 00:06:13,039 --> 00:06:15,342 Press the palm into the earth and inhale, 114 00:06:15,342 --> 00:06:17,126 reach the left fingertips all the way 115 00:06:17,126 --> 00:06:19,302 straight up towards the sky first. 116 00:06:19,302 --> 00:06:21,114 Feel that connection from the left hip 117 00:06:21,114 --> 00:06:23,350 all the way up through the left fingertips. 118 00:06:23,350 --> 00:06:25,819 Take another deep breath in and then on 119 00:06:25,819 --> 00:06:30,357 an exhale take it up and over into a nice side body stretch. 120 00:06:30,357 --> 00:06:32,025 Find what feels good here. 121 00:06:32,025 --> 00:06:34,621 Explore, create space. 122 00:06:34,621 --> 00:06:36,439 Breathe deep. 123 00:06:41,301 --> 00:06:44,004 Great, then bring it all the way back to center. 124 00:06:44,004 --> 00:06:46,339 We'll bring the palms together once again. 125 00:06:46,339 --> 00:06:48,141 Interlace the fingertips this time. 126 00:06:48,141 --> 00:06:50,233 Press the palms forward here. 127 00:06:50,233 --> 00:06:51,479 Getting a nice stretch through 128 00:06:51,479 --> 00:06:53,513 the wrists, through the forearms. 129 00:06:53,513 --> 00:06:55,181 See if you can draw your shoulders back 130 00:06:55,181 --> 00:06:57,884 into socket a bit here as you lift the sternum, 131 00:06:57,884 --> 00:07:00,820 the heart up even higher. 132 00:07:00,820 --> 00:07:01,855 Inhale in. 133 00:07:03,556 --> 00:07:04,695 Exhale out. 134 00:07:05,859 --> 00:07:07,994 One more deep inhale in here. 135 00:07:08,928 --> 00:07:10,463 And exhale to release the bind 136 00:07:10,463 --> 00:07:13,433 and come forward onto all fours. 137 00:07:17,671 --> 00:07:20,740 When you arrive walk the palms nice and wide, 138 00:07:20,740 --> 00:07:24,044 pinkies towards the outer edges of your mat. 139 00:07:24,944 --> 00:07:27,847 Upper arm bones rotate out externally. 140 00:07:28,985 --> 00:07:30,650 And as you're ready we'll curl the toes under, 141 00:07:30,650 --> 00:07:32,319 take a deep breath in. 142 00:07:33,353 --> 00:07:35,455 And on your exhale keep the knees bent 143 00:07:35,455 --> 00:07:37,557 as you slowly peel the tailbone up. 144 00:07:37,557 --> 00:07:39,859 Bring the belly towards the tops of the thighs. 145 00:07:39,859 --> 00:07:42,329 Stay here for one cycle of breath. 146 00:07:42,329 --> 00:07:43,897 Building strength. 147 00:07:43,897 --> 00:07:46,333 Waking up the muscles of the body. 148 00:07:46,333 --> 00:07:48,468 And then as you're ready drop the heels, 149 00:07:48,468 --> 00:07:49,803 let them get really heavy and if 150 00:07:49,803 --> 00:07:52,572 you wanna pedal it out here please do. 151 00:07:52,572 --> 00:07:56,976 Stretching through the calves and the hamstrings. 152 00:08:00,380 --> 00:08:02,148 Find a deep breath here. 153 00:08:04,084 --> 00:08:07,921 And when you're ready actively anchor through the left heel. 154 00:08:07,921 --> 00:08:10,957 As you inhale lift the right knee in towards your heart. 155 00:08:10,957 --> 00:08:11,791 Check it out. 156 00:08:11,791 --> 00:08:14,127 I'm in Downward Dog but I'm squeezing 157 00:08:14,127 --> 00:08:16,996 the right knee up in towards my heart space. 158 00:08:16,996 --> 00:08:19,892 Feel the low belly come in. 159 00:08:19,892 --> 00:08:22,395 Hug the low ribs in. 160 00:08:22,395 --> 00:08:25,038 Breathe here for three, two. 161 00:08:25,038 --> 00:08:27,540 Kick it up on the one, Three-Legged Dog. 162 00:08:27,540 --> 00:08:29,943 Spiral the right pinky toe down. 163 00:08:29,943 --> 00:08:31,111 Inhale in. 164 00:08:31,111 --> 00:08:32,578 Exhale, bend your right knee, 165 00:08:32,578 --> 00:08:35,582 open it up stacking the right hip over the left. 166 00:08:35,582 --> 00:08:36,883 Try to keep your right shoulder 167 00:08:36,883 --> 00:08:39,986 in the same plane as your left shoulder. 168 00:08:39,986 --> 00:08:43,857 So, shoulders nice and square here while working towards that. 169 00:08:43,857 --> 00:08:45,492 Take a deep breath in, inhale. 170 00:08:45,492 --> 00:08:48,222 (Benji barking) Exhale. Hi Benji. 171 00:08:48,222 --> 00:08:49,796 Step the right foot all the way up. 172 00:08:49,796 --> 00:08:51,744 Nice low lunge. 173 00:08:51,744 --> 00:08:54,367 Lower the back knee to the earth. 174 00:08:54,367 --> 00:08:55,869 Do a hair toss with your ponytail. 175 00:08:55,869 --> 00:08:56,703 I'm just kidding. 176 00:08:56,703 --> 00:09:00,122 Slowly lift the chest, look forward. 177 00:09:00,122 --> 00:09:02,409 Front knee is over front ankle here, 178 00:09:02,409 --> 00:09:04,377 you can keep the back knee low 179 00:09:04,377 --> 00:09:05,945 on the ground or you can lift it here 180 00:09:05,945 --> 00:09:08,715 just depending on how you're feeling today. 181 00:09:08,715 --> 00:09:09,849 Big stretch. 182 00:09:09,849 --> 00:09:12,986 So, bring a nice deep breath. 183 00:09:17,457 --> 00:09:19,370 Awesome. Then plant the palms. 184 00:09:19,370 --> 00:09:20,860 Step the right toes back. 185 00:09:20,860 --> 00:09:22,162 We're coming into a Plank Pose. 186 00:09:22,162 --> 00:09:23,963 So you can lift both knees or you can come to 187 00:09:23,963 --> 00:09:27,133 a Half Plank keeping both knees, kissing the earth. 188 00:09:27,133 --> 00:09:29,436 Upper arm bones still rotating out here. 189 00:09:29,436 --> 00:09:32,705 I'm connecting to the core by drawing my low belly in, 190 00:09:32,705 --> 00:09:36,142 by hugging the low ribs in, connecting to center. 191 00:09:36,142 --> 00:09:37,844 We're here for three, two. 192 00:09:37,844 --> 00:09:41,080 Go ahead and lower all the way to the belly on one. 193 00:09:41,080 --> 00:09:42,816 Then press into the tops of the feet. 194 00:09:42,816 --> 00:09:46,119 Squeeze the elbows into your side body and inhale, lift up. 195 00:09:46,119 --> 00:09:47,787 Bhujangasana, Cobra. 196 00:09:48,788 --> 00:09:51,291 On your exhale slowly release. 197 00:09:51,291 --> 00:09:53,226 Press back up to all fours. 198 00:09:54,360 --> 00:09:57,430 Reestablish great connection with the hands 199 00:09:57,430 --> 00:10:00,200 finding that hand to earth press. 200 00:10:00,200 --> 00:10:02,969 Upper arm bones rotate out and once 201 00:10:02,969 --> 00:10:06,072 again we will curl the toes under. 202 00:10:06,072 --> 00:10:08,341 Articulate Adriene, sorry. 203 00:10:08,341 --> 00:10:09,801 And nice and slow, check it out, 204 00:10:09,801 --> 00:10:11,171 lifting the hips creases first 205 00:10:11,171 --> 00:10:14,280 keeping the knees bent, keeping the belly leaning 206 00:10:14,280 --> 00:10:16,082 towards the tops of the thighs here. 207 00:10:17,283 --> 00:10:18,970 Waking up the muscles. 208 00:10:20,987 --> 00:10:23,552 Take a deep breath in 209 00:10:23,552 --> 00:10:25,825 and then exhale, straighten the legs. 210 00:10:25,825 --> 00:10:27,527 Let the heels get heavy here. 211 00:10:27,527 --> 00:10:30,029 Keep that hand to earth connection. 212 00:10:30,029 --> 00:10:31,664 Pedal it out if you like or enjoy 213 00:10:31,664 --> 00:10:34,501 a moment of stillness letting the breath move you. 214 00:10:39,802 --> 00:10:42,575 And now actively anchoring the right heel down 215 00:10:42,575 --> 00:10:45,345 you're gonna lift the left knee up in towards the heart. 216 00:10:45,345 --> 00:10:46,980 Try to create a contraction, 217 00:10:46,980 --> 00:10:49,148 a connection to your core muscles, 218 00:10:49,148 --> 00:10:50,783 the abdominal wall waking up here 219 00:10:50,783 --> 00:10:55,655 as you breathe deep for three, two and then kicking 220 00:10:55,655 --> 00:10:57,590 the left foot out, Three-Legged Dog 221 00:10:57,590 --> 00:10:59,872 keeping those hips squared. 222 00:10:59,872 --> 00:11:03,396 Breathing deep, crawling into the fingertips here. 223 00:11:03,396 --> 00:11:05,238 And then bending the left knee, 224 00:11:05,238 --> 00:11:07,324 slowly stacking the hips, 225 00:11:07,324 --> 00:11:10,103 keeping the shoulder square or working towards 226 00:11:10,103 --> 00:11:12,751 that as you breathe deep here. Big stretch. 227 00:11:12,751 --> 00:11:15,542 Right heel is heavy. 228 00:11:15,542 --> 00:11:17,406 Awesome. And then slow and steady 229 00:11:17,406 --> 00:11:20,056 bringing it all the way through, 230 00:11:20,056 --> 00:11:22,382 stepping the left foot all the way up, 231 00:11:22,382 --> 00:11:27,086 lowering the back knee down and finding your low lunge. 232 00:11:27,086 --> 00:11:30,446 So back knee can be lowered or lifted here. 233 00:11:30,446 --> 00:11:33,526 Or maybe a little bit of both as you breathe deep. 234 00:11:35,772 --> 00:11:37,597 Open the chest. 235 00:11:39,199 --> 00:11:42,702 Always working to integrate the neck. 236 00:11:42,702 --> 00:11:44,971 Keep that awareness. 237 00:11:44,971 --> 00:11:46,105 Thinking of the neck, right? 238 00:11:46,105 --> 00:11:49,676 Always as an extension of the spine in your Asana practice. 239 00:11:51,044 --> 00:11:52,178 Okie doke, here we go. 240 00:11:52,178 --> 00:11:55,582 Planting the palms, stepping it back, Plank Pose. 241 00:11:55,582 --> 00:11:57,360 Inhale to shift forward. Look forward. 242 00:11:57,360 --> 00:11:58,918 Try to keep those elbows hugging into 243 00:11:58,918 --> 00:12:02,355 the side body as you slowly lower down to the belly. 244 00:12:02,355 --> 00:12:04,478 Good. Inhale, Cobra. Lift it up. 245 00:12:05,395 --> 00:12:07,927 Exhale to soften and release everything. 246 00:12:07,927 --> 00:12:10,496 Press back up to all fours. 247 00:12:10,496 --> 00:12:13,221 Curl the toes under right away, 248 00:12:13,221 --> 00:12:17,236 and then lifting the hips up high and back. 249 00:12:17,236 --> 00:12:18,438 Downward Dog. 250 00:12:20,123 --> 00:12:22,336 Awesome. From here bend the knees generously bringing 251 00:12:22,336 --> 00:12:24,613 the belly towards the tops of the thighs, 252 00:12:24,613 --> 00:12:26,416 creating space in the shoulders melting 253 00:12:26,416 --> 00:12:28,390 your heart towards your knees 254 00:12:28,390 --> 00:12:32,018 and then nice and slow baby steps to the top of the mat. 255 00:12:32,018 --> 00:12:33,086 So, really stretching through 256 00:12:33,086 --> 00:12:35,154 the ankle here or the achilles, 257 00:12:35,154 --> 00:12:38,057 the calf as you walk all the way to 258 00:12:38,057 --> 00:12:40,193 a nice Forward Fold at the top of your mat. 259 00:12:41,894 --> 00:12:45,231 Bend your knees as generously as you need to here. 260 00:12:47,233 --> 00:12:49,168 Shake the head a little yes. 261 00:12:50,937 --> 00:12:52,305 And a little no. 262 00:12:53,940 --> 00:12:55,705 Find those I love you breaths again. 263 00:12:55,705 --> 00:12:58,344 Inhaling deeply in through the nose. 264 00:12:59,946 --> 00:13:02,982 And exhaling completely out through the nose or the mouth. 265 00:13:05,084 --> 00:13:06,486 Then bend your knees a little more. 266 00:13:06,486 --> 00:13:08,955 Drop your hips back in space. 267 00:13:08,955 --> 00:13:10,289 Nice and easy you're gonna start 268 00:13:10,289 --> 00:13:12,659 to roll it up, straightening through the legs. 269 00:13:12,659 --> 00:13:14,527 Enjoy this move. 270 00:13:19,899 --> 00:13:23,503 Come into a beautiful Mountain Pose 271 00:13:23,503 --> 00:13:25,972 grounding through the feet. 272 00:13:25,972 --> 00:13:27,674 Lengthening through the crown. 273 00:13:28,675 --> 00:13:31,177 And on your next big inhale reach 274 00:13:31,177 --> 00:13:33,413 the arms all the way up overhead. 275 00:13:33,413 --> 00:13:35,197 Spread the fingertips. 276 00:13:35,197 --> 00:13:38,685 Take the thumbs back, pinkies forward and imagine 277 00:13:38,685 --> 00:13:41,487 your shoulder blades coming in to kiss each other 278 00:13:41,487 --> 00:13:43,656 and then dropping down the back body. 279 00:13:46,492 --> 00:13:49,128 So give yourself a lotta space and in case 280 00:13:49,128 --> 00:13:51,064 you're here give yourself more space. 281 00:13:51,064 --> 00:13:55,702 Imagine you're holding a big beach ball up and overhead. 282 00:13:56,969 --> 00:13:58,371 Then connect to your core by drawing 283 00:13:58,371 --> 00:14:00,406 your navel in just a bit and maybe lifting 284 00:14:00,406 --> 00:14:02,508 up through the pelvic floor. 285 00:14:02,508 --> 00:14:03,776 Strong legs here. 286 00:14:03,776 --> 00:14:06,446 Lifting gently up from the kneecaps. 287 00:14:06,446 --> 00:14:09,755 Inhale in, exhale, palms kiss together 288 00:14:09,755 --> 00:14:12,885 and slowly melt down towards the heart. 289 00:14:13,720 --> 00:14:16,923 From here you're gonna turn your left fingertips forward, 290 00:14:16,923 --> 00:14:18,254 your right fingertips in 291 00:14:18,254 --> 00:14:20,793 and then we're gonna catch the hands here. 292 00:14:20,793 --> 00:14:23,896 Catching the fingers, bringing them into fists. 293 00:14:25,364 --> 00:14:27,319 Great. Tug the elbows left to right here. 294 00:14:27,319 --> 00:14:28,334 Lift your heart. 295 00:14:28,334 --> 00:14:30,903 Again, feel that connection in your feet. 296 00:14:30,903 --> 00:14:33,706 Kneecaps lifting, pelvic floor lifting. 297 00:14:33,706 --> 00:14:37,143 So, the whole body's nice and awake here. 298 00:14:37,143 --> 00:14:38,878 Inhale in, exhale. 299 00:14:38,878 --> 00:14:41,214 You're gonna slowly take your right elbow up, 300 00:14:41,214 --> 00:14:43,015 your left elbow down. 301 00:14:43,015 --> 00:14:44,751 Keep the heels nice and grounded here 302 00:14:44,751 --> 00:14:46,686 as you bring the hands behind your head, 303 00:14:46,686 --> 00:14:48,654 feel this stretch in your left side body, 304 00:14:48,654 --> 00:14:52,241 left low back as you really lift actively, 305 00:14:52,241 --> 00:14:55,204 right elbow up feeling that opening 306 00:14:55,204 --> 00:14:57,829 in the front of the right hip crease, 307 00:14:57,829 --> 00:14:59,432 the right abdominal wall. 308 00:14:59,432 --> 00:15:01,334 Take one more deep breath in. 309 00:15:01,334 --> 00:15:03,295 And then exhale slowly. 310 00:15:03,295 --> 00:15:04,704 Bring it back to center. 311 00:15:04,704 --> 00:15:06,939 Hug the low ribs in. 312 00:15:06,939 --> 00:15:08,841 You'll switch the bind here. 313 00:15:08,841 --> 00:15:12,912 So just switching the fingers. 314 00:15:12,912 --> 00:15:16,215 Right elbow up, excuse me, right thumb up this time. 315 00:15:16,215 --> 00:15:17,049 Left thumb down. 316 00:15:17,049 --> 00:15:19,752 Both elbows extending left to right here. 317 00:15:19,752 --> 00:15:21,487 Reestablish your Mountain Pose. 318 00:15:21,487 --> 00:15:23,322 Inhale in, then exhale. 319 00:15:23,322 --> 00:15:26,926 Here we go taking the right elbow down, left elbow up. 320 00:15:26,926 --> 00:15:27,794 Breathing in. 321 00:15:27,794 --> 00:15:31,330 You can lean your head back, lift your heart up. 322 00:15:31,330 --> 00:15:32,565 Big stretch here. 323 00:15:33,666 --> 00:15:37,370 Use your breath to create more space. 324 00:15:37,370 --> 00:15:39,038 Dig into the heels. 325 00:15:39,038 --> 00:15:41,040 Keep the tailbone lengthening down. 326 00:15:41,040 --> 00:15:42,018 One more breath. 327 00:15:43,309 --> 00:15:45,545 And then slowly bring it back to center. 328 00:15:46,445 --> 00:15:48,347 Awesome, release the bind. 329 00:15:48,347 --> 00:15:51,217 Fingertips are gonna go down to come up as you inhale. 330 00:15:51,217 --> 00:15:54,387 Once again reach the arms all the way up toward the sky. 331 00:15:55,454 --> 00:15:58,257 This time exhale, send your hips back. 332 00:15:58,257 --> 00:15:59,826 Fingertips rain down. 333 00:15:59,826 --> 00:16:01,093 Heart stays open. 334 00:16:01,093 --> 00:16:03,496 Gaze forward as you bend the knees, 335 00:16:03,496 --> 00:16:07,266 send the hips back coming into a little ski position. 336 00:16:07,266 --> 00:16:10,289 So I'm wanting to really send my shins back 337 00:16:10,289 --> 00:16:13,606 digging into the heels, pressing into all four corners 338 00:16:13,606 --> 00:16:15,107 of the feet firmly for stability. 339 00:16:15,107 --> 00:16:17,577 You can even lift the toes here to test that out. 340 00:16:18,711 --> 00:16:22,748 Let the low back get long by slowly lengthening, 341 00:16:22,748 --> 00:16:25,396 tailbone down towards the earth. 342 00:16:25,396 --> 00:16:27,147 Hugging the low ribs in. 343 00:16:28,754 --> 00:16:30,263 Then sink a little deeper. 344 00:16:31,958 --> 00:16:34,060 And a little deeper. 345 00:16:34,060 --> 00:16:35,962 And now let's flow a couple times. 346 00:16:35,962 --> 00:16:37,209 So inhale. 347 00:16:37,209 --> 00:16:39,065 Dig into the earth, straighten the legs. 348 00:16:39,065 --> 00:16:40,867 Send the fingertips up high. 349 00:16:40,867 --> 00:16:43,988 Volcano Pose. Big beach ball up and overhead. 350 00:16:43,988 --> 00:16:44,937 Exhale. 351 00:16:44,937 --> 00:16:47,974 Slowly raining the fingertips down keeping the chest open, 352 00:16:47,974 --> 00:16:52,979 sending the hips back coming into your modified Chair. 353 00:16:53,913 --> 00:16:56,297 Inhale, reach it up. Dig into the heels. 354 00:16:56,297 --> 00:16:57,550 Build strength. 355 00:16:59,352 --> 00:17:01,354 Exhale, slow and steady. 356 00:17:01,354 --> 00:17:03,689 Heart stays open, core stays engaged 357 00:17:03,689 --> 00:17:05,358 as you send the hips back. 358 00:17:05,358 --> 00:17:07,326 Fingertips reach way back. 359 00:17:07,326 --> 00:17:09,095 Airplane arms. 360 00:17:09,095 --> 00:17:10,838 Inhale to reach it up. 361 00:17:12,898 --> 00:17:16,002 Exhale, bend the knees. 362 00:17:16,002 --> 00:17:17,637 Activating the upper back body 363 00:17:17,637 --> 00:17:19,672 here drawing the shoulder blades together. 364 00:17:21,173 --> 00:17:23,209 Great, one more time. Inhale, reach it up. 365 00:17:24,676 --> 00:17:27,246 This time as you exhale send the hips way back, 366 00:17:27,246 --> 00:17:28,881 bend the knees, fingertips way back. 367 00:17:28,881 --> 00:17:31,350 You might lift the heels. 368 00:17:31,350 --> 00:17:34,453 Stretching through the foot, opening through the chest. 369 00:17:34,453 --> 00:17:36,022 Breathing deep here. 370 00:17:36,923 --> 00:17:39,229 Excellent, then drop the heels, inhale. 371 00:17:39,229 --> 00:17:42,695 Reach it all the way up and exhale, hands to heart. 372 00:17:42,695 --> 00:17:44,263 Go ahead and turn now to step 373 00:17:44,263 --> 00:17:46,689 the feet super wide on your mat. 374 00:17:46,689 --> 00:17:48,734 So you can use the sound of my voice to guide you. 375 00:17:48,734 --> 00:17:50,403 You don't have to move your mat here. 376 00:17:50,403 --> 00:17:53,172 We're gonna bring the feet wide. 377 00:17:53,172 --> 00:17:55,975 Arms way out and you can kind of gauge 378 00:17:55,975 --> 00:17:58,544 where the feet should be by maybe bringing 379 00:17:58,544 --> 00:18:01,914 them underneath the hands or the wrists. 380 00:18:01,914 --> 00:18:02,882 Awesome. 381 00:18:02,882 --> 00:18:04,617 Then let the feet be parallel here 382 00:18:04,617 --> 00:18:08,154 so you can feel that stretch in the outer ankle. 383 00:18:08,154 --> 00:18:10,189 Draw energy up through the inner arch, 384 00:18:10,189 --> 00:18:11,724 inner ankle and you should be able 385 00:18:11,724 --> 00:18:14,026 to feel that in the inner thigh. 386 00:18:14,026 --> 00:18:16,462 Lift up through the front body, ground through the back body, 387 00:18:16,462 --> 00:18:18,864 then turn the thumbs up and start 388 00:18:18,864 --> 00:18:22,401 to reach your fingertips up high for a big star pose. 389 00:18:22,401 --> 00:18:24,403 Holding space for yourself here. 390 00:18:24,403 --> 00:18:27,073 Breathing into all four sides of the torso. 391 00:18:27,073 --> 00:18:28,074 Close your eyes. 392 00:18:28,074 --> 00:18:30,710 Again, use the sound of my voice to guide you here. 393 00:18:30,710 --> 00:18:34,447 Pressing firmly, actively into the outer edge of the foot, 394 00:18:34,447 --> 00:18:36,749 drawing energy up through the inner arch, 395 00:18:36,749 --> 00:18:39,185 inner ankle, inner thigh. 396 00:18:40,186 --> 00:18:42,955 Lift your heart, tuck your chin slightly 397 00:18:42,955 --> 00:18:45,324 to lengthen more in the back of the neck, 398 00:18:45,324 --> 00:18:47,626 and listen to the sound of your breath here 399 00:18:47,626 --> 00:18:51,731 for three cycles in and out, in and out, in and out, 400 00:18:51,731 --> 00:18:56,369 holding space, taking up space, filling your cup. 401 00:19:06,445 --> 00:19:08,073 You got it. Stick with it. 402 00:19:12,485 --> 00:19:15,107 Awesome and then slow and with control 403 00:19:15,107 --> 00:19:17,790 bring the palms together. 404 00:19:17,790 --> 00:19:21,327 Inhale to lift up from the base of the spine, 405 00:19:21,327 --> 00:19:23,362 sternum lifts to the thumbs, 406 00:19:23,362 --> 00:19:26,065 crown of the head reaches high. 407 00:19:26,065 --> 00:19:28,434 Then we're gonna bend the knees, take a deep breath in. 408 00:19:29,468 --> 00:19:30,836 And on an exhale you're gonna hop 409 00:19:30,836 --> 00:19:32,371 the feet together back to Mountain. 410 00:19:32,371 --> 00:19:33,426 Here we go. 411 00:19:35,641 --> 00:19:37,510 Try to catch it here. 412 00:19:37,510 --> 00:19:40,146 Lift the corners of the mouth slightly. 413 00:19:40,146 --> 00:19:43,282 Take one more final deep breath in. 414 00:19:44,984 --> 00:19:47,686 And exhale to bow the head. 415 00:19:48,888 --> 00:19:50,956 Take a second here to just observe. 416 00:19:50,956 --> 00:19:52,324 Notice how you feel. 417 00:19:55,528 --> 00:19:58,664 And give thanks for your practice and this time, 418 00:19:59,932 --> 00:20:02,382 that you have cultivated, 419 00:20:03,663 --> 00:20:05,622 created for yourself. 420 00:20:08,040 --> 00:20:09,341 You rock. 421 00:20:12,011 --> 00:20:13,345 Thank you so much for sharing 422 00:20:13,345 --> 00:20:15,874 your valuable time and energy with me. 423 00:20:15,874 --> 00:20:18,084 I tip my hat to you for taking time 424 00:20:18,084 --> 00:20:21,020 to fill your cup knowing that it will serve 425 00:20:21,020 --> 00:20:23,942 not only you but all of your loved ones 426 00:20:23,942 --> 00:20:26,058 and all of the people you work with 427 00:20:26,058 --> 00:20:28,727 and even complete and total strangers. 428 00:20:28,727 --> 00:20:29,628 So love you guys. 429 00:20:29,628 --> 00:20:31,764 Let me know how it went for you in the comments section 430 00:20:31,764 --> 00:20:33,933 down below and I'll see you next time. 431 00:20:33,933 --> 00:20:35,227 Namaste. 432 00:20:36,297 --> 00:20:38,833 (upbeat music)