1
00:00:00,291 --> 00:00:02,083
Hi, everyone,
welcome to Yoga With Adriene.

2
00:00:02,083 --> 00:00:06,041
I'm Adriene and this is
Benji and today we have a sweet,

3
00:00:06,041 --> 00:00:10,250
gentle, relaxing,
cozy yoga for you.

4
00:00:10,250 --> 00:00:13,000
So grab a blanket,
grab a pillow,

5
00:00:13,000 --> 00:00:16,834
hop into something extra
comfy and let's get started.

6
00:00:16,834 --> 00:00:19,417
(upbeat music)

7
00:00:29,500 --> 00:00:32,458
Hi, pals, welcome to
your cozy time lemonade.

8
00:00:33,417 --> 00:00:35,279
Let's start seated.

9
00:00:35,279 --> 00:00:38,959
We're gonna get our blanket and
or our pillow and we're gonna

10
00:00:38,959 --> 00:00:41,041
bring it just
behind the hips here,

11
00:00:41,041 --> 00:00:43,750
just underneath the hips so
that you can sit up a little bit

12
00:00:43,750 --> 00:00:47,500
taller and just feel a little
supported as we begin today's

13
00:00:47,500 --> 00:00:49,250
practice on the floor.

14
00:00:50,708 --> 00:00:52,708
So come on down to the ground.

15
00:00:55,333 --> 00:00:57,708
As you're ready,
sit up nice and tall.

16
00:00:57,708 --> 00:01:00,125
Let the hands rest gently
on the knees or the thighs,

17
00:01:00,125 --> 00:01:01,497
we're going to 
tuck the chin slightly,

18
00:01:01,497 --> 00:01:03,250
lengthen through 
the back of the neck.

19
00:01:04,083 --> 00:01:06,000
Soften your gaze 
or close your eyes.

20
00:01:06,000 --> 00:01:08,917
And as you relax your shoulders,
just see if you can lift your

21
00:01:08,917 --> 00:01:10,166
sternum just a bit.

22
00:01:11,667 --> 00:01:13,133
Lift your heart.

23
00:01:15,417 --> 00:01:19,166
So starting in a little
seated meditation posture,

24
00:01:19,166 --> 00:01:21,542
just bring your
awareness to your breath.

25
00:01:21,542 --> 00:01:23,000
There is no right or wrong here.

26
00:01:23,000 --> 00:01:25,466
Today's all about easy,
breezy, feel good,

27
00:01:25,466 --> 00:01:27,875
gentle, relaxing practice.

28
00:01:27,875 --> 00:01:31,333
So just allow yourself to come
as you are with whatever you're

29
00:01:31,333 --> 00:01:35,458
coming to your practice with.

30
00:01:35,458 --> 00:01:37,005
It's all good.

31
00:01:41,333 --> 00:01:44,708
Bring your awareness to the base
of the spine and start to draw,

32
00:01:44,708 --> 00:01:45,667
draw.

33
00:01:45,667 --> 00:01:48,458
I get Zen'ed out already.

34
00:01:48,458 --> 00:01:51,917
I will lead the class,
start to draw a little energy,

35
00:01:51,917 --> 00:01:56,000
a little line from
the base of the spine

36
00:01:56,000 --> 00:01:57,640
all the way up to the crown.

37
00:02:01,041 --> 00:02:05,291
And notice if this invitation

38
00:02:05,291 --> 00:02:07,917
changes the way you're sitting

39
00:02:07,917 --> 00:02:10,000
or changes the
way you're breathing.

40
00:02:11,417 --> 00:02:15,125
Again, just starting right
there at the base of the spine.

41
00:02:17,667 --> 00:02:20,917
And drawing a line upwards
through that center plumb line

42
00:02:20,917 --> 00:02:23,121
all the way to
the crown of the head.

43
00:02:30,333 --> 00:02:32,667
If you're practicing 
this in the morning,

44
00:02:32,667 --> 00:02:34,708
maybe you set a little
intention for your day.

45
00:02:37,625 --> 00:02:40,583
If you're practicing
this midday or in the evening,

46
00:02:40,583 --> 00:02:43,583
maybe you allow yourself to kind
of let go of the day thus far

47
00:02:43,583 --> 00:02:47,458
and just give thanks for
yourself for carving out this

48
00:02:47,458 --> 00:02:51,385
time to simply be present.

49
00:02:58,291 --> 00:03:00,166
Gently draw your hands
together at your heart,

50
00:03:00,166 --> 00:03:02,036
take a deep breath in here.

51
00:03:03,570 --> 00:03:05,539
And exhale to let everything go.

52
00:03:07,083 --> 00:03:07,875
And one more time.

53
00:03:07,875 --> 00:03:09,366
Big inhale in.

54
00:03:11,277 --> 00:03:13,873
And exhale
to relax the shoulders.

55
00:03:13,873 --> 00:03:17,065
Let everything go.

56
00:03:17,065 --> 00:03:20,417
Awesome, hands come to
the knees or the thighs.

57
00:03:20,417 --> 00:03:24,917
This time, palms face up just
changing the energy receiving

58
00:03:24,917 --> 00:03:26,646
here with palms face up.

59
00:03:26,646 --> 00:03:28,542
We're gonna draw 
the chin to the chest and

60
00:03:28,542 --> 00:03:30,232
then nice and slow you're gonna

61
00:03:30,232 --> 00:03:34,542
draw big circles 
with nose one way.

62
00:03:39,375 --> 00:03:41,658
And then eventually 
you can reverse it

63
00:03:41,658 --> 00:03:43,815
and take it the other way.

64
00:03:50,333 --> 00:03:53,125
And then reverse it again a
couple of times back and forth.

65
00:03:59,329 --> 00:04:01,421
Gently begin to
deepen your breath here.

66
00:04:01,421 --> 00:04:04,822
Find that inner smile
working out the kinks.

67
00:04:08,472 --> 00:04:11,000
And then allow
these big circles,

68
00:04:11,000 --> 00:04:15,291
whichever way you're going here,
to get smaller and smaller

69
00:04:17,228 --> 00:04:20,752
and smaller and smaller 'til you

70
00:04:20,752 --> 00:04:24,000
find yourself stacked up again,
up through the spine.

71
00:04:24,000 --> 00:04:26,125
Head of her heart,
heart over pelvis.

72
00:04:26,125 --> 00:04:29,208
That line from the base of
the spine all the way up to the

73
00:04:29,208 --> 00:04:31,250
crown is there.

74
00:04:31,250 --> 00:04:33,166
But now let's see if
we can take it beyond.

75
00:04:33,166 --> 00:04:35,792
So lifting up beyond 
your physical body,

76
00:04:35,792 --> 00:04:39,236
beyond the roof for
the ceiling or the sky.

77
00:04:40,329 --> 00:04:42,334
To infinity.

78
00:04:46,133 --> 00:04:48,510
Alright, take a 
deep breath in here.

79
00:04:49,708 --> 00:04:51,708
Long breath out.

80
00:04:51,708 --> 00:04:54,542
Take your right hand
over to your left kneecap.

81
00:04:54,542 --> 00:04:57,417
Take your left hand
over to your right kneecap.

82
00:04:57,417 --> 00:05:01,650
Inhale to lift the chest, rock
the pelvis a bit here back.

83
00:05:01,650 --> 00:05:03,583
And then exhale,

84
00:05:03,583 --> 00:05:05,834
tuck the pelvis, round the chin.

85
00:05:05,834 --> 00:05:06,792
Excuse me, around the spine.

86
00:05:06,792 --> 00:05:10,583
Tuck the chin,
bow the head down.

87
00:05:10,583 --> 00:05:13,750
Inhale to lift and lengthen.

88
00:05:13,750 --> 00:05:15,000
Exhale to round.

89
00:05:15,000 --> 00:05:17,650
Now move a couple of times here
with the sound of your breath.

90
00:05:28,458 --> 00:05:30,083
The next time you're up.

91
00:05:30,083 --> 00:05:32,083
Go ahead and
lift the finger tips.

92
00:05:32,083 --> 00:05:32,950
Keep the elbows hooked.

93
00:05:32,950 --> 00:05:34,625
You're going to
continue to wrap around here.

94
00:05:34,625 --> 00:05:35,917
Find Eagle Arms.

95
00:05:35,917 --> 00:05:37,338
Inhale, lift the elbows.

96
00:05:39,279 --> 00:05:42,160
Excuse me, exhale. Repeat, 
chin to chest, round through.

97
00:05:44,083 --> 00:05:47,138
Inhale, lift, long belly.

98
00:05:48,543 --> 00:05:51,083
Exhale, navel draws 
back chin to chest.

99
00:05:52,632 --> 00:05:53,667
Inhale, lift.

100
00:05:53,667 --> 00:05:56,144
Think Upward
Facing Dog or Cobra here.

101
00:05:57,256 --> 00:05:58,417
Exhale, chin to chest.

102
00:05:59,758 --> 00:06:01,917
Good, inhale to unravel.

103
00:06:01,917 --> 00:06:03,583
Come back to center, Sukhasana.

104
00:06:03,583 --> 00:06:06,250
Take a deep breath in.

105
00:06:06,250 --> 00:06:07,083
Long breath out.

106
00:06:09,153 --> 00:06:11,917
Alright, now take your left
hand to your right kneecap.

107
00:06:11,917 --> 00:06:14,770
Right arm crosses over
to touch the left kneecap.

108
00:06:14,770 --> 00:06:16,166
Inhale, look up.

109
00:06:16,166 --> 00:06:19,041
Exhale, chin to chest round 
through. Really stretch it out.

110
00:06:19,041 --> 00:06:20,875
Back body here.

111
00:06:20,875 --> 00:06:23,083
Use your breath.
Inhale, look up.

112
00:06:24,403 --> 00:06:26,020
Exhale, chin to chest.

113
00:06:28,603 --> 00:06:30,011
Inhale, look up.

114
00:06:31,105 --> 00:06:33,475
Exhale, navel draws back.

115
00:06:34,792 --> 00:06:39,083
Inhale, lift the fingertips,
keep the elbows where they are.

116
00:06:39,083 --> 00:06:41,250
Wrap the arms, 
elbows lift up.

117
00:06:41,250 --> 00:06:44,500
Long puppy belly here 
as you breathe in. Stretch.

118
00:06:44,500 --> 00:06:48,413
Exhale, round it through 
as you breathe out.

119
00:06:49,248 --> 00:06:51,708
Inhale to lift, 
we're rocking in the

120
00:06:51,708 --> 00:06:55,125
pelvis here and then
exhale chin to chest.

121
00:06:55,125 --> 00:06:58,167
These can be small gestures too.

122
00:06:58,167 --> 00:07:02,125
Inhale, lift the 
elbows and exhale.

123
00:07:02,785 --> 00:07:05,355
Good, inhale, unravel.

124
00:07:06,085 --> 00:07:07,834
Beautiful, palms 
come to the knees.

125
00:07:07,834 --> 00:07:09,549
Take a deep breath in.

126
00:07:10,948 --> 00:07:14,646
And a long 
extended breath out.

127
00:07:21,125 --> 00:07:23,542
Gorgeous. Hug your left
heel into your center,

128
00:07:23,542 --> 00:07:25,667
send your right leg out long.

129
00:07:26,834 --> 00:07:28,997
Flex your right
hose towards your face.

130
00:07:28,997 --> 00:07:30,834
Take your left hand
to the ground and inhale.

131
00:07:30,834 --> 00:07:34,350
Reach your right arm all the 
way upside body stretch here.

132
00:07:34,350 --> 00:07:35,959
Inhale in.

133
00:07:35,959 --> 00:07:37,959
Exhale, pull your 
right thumb back,

134
00:07:37,959 --> 00:07:40,358
lift your chest up 
towards the sky.

135
00:07:41,173 --> 00:07:43,583
And then slowly 
come back to center.

136
00:07:43,583 --> 00:07:46,750
From here, you're gonna bring
your hands right out in front.

137
00:07:46,750 --> 00:07:47,917
Keep the right toes flexed.

138
00:07:47,917 --> 00:07:49,583
Inhale in, exhale

139
00:07:49,583 --> 00:07:52,667
maybe coming
onto the forearms here.

140
00:07:52,667 --> 00:07:55,125
Inhale in maybe
you come a little lower,

141
00:07:55,125 --> 00:07:58,366
lower bringing your
head to the ground, maybe not.

142
00:07:58,366 --> 00:08:00,500
Close your eyes 
and breathe deep.

143
00:08:00,500 --> 00:08:03,667
Action point here is to pull 
the right hip crease back.

144
00:08:03,667 --> 00:08:07,353
Keep the right toes
pointed up towards the sky.

145
00:08:07,353 --> 00:08:10,583
So we're engaged
through the full right leg,

146
00:08:10,583 --> 00:08:14,092
right femur, hugging
into socket here actively.

147
00:08:17,166 --> 00:08:18,875
Relax the skin in the face.

148
00:08:18,875 --> 00:08:20,875
Relax your forehead.

149
00:08:31,625 --> 00:08:33,448
Awesome, then
took the chin,

150
00:08:33,448 --> 00:08:35,417
slowly roll it up.

151
00:08:35,417 --> 00:08:40,291
Switch, bring your right heel 
in, send your left leg out long.

152
00:08:40,291 --> 00:08:42,632
So this thigh bone's kind of
hugging in the socket here.

153
00:08:42,632 --> 00:08:44,959
I'm flexing my left
toes up towards the sky,

154
00:08:44,959 --> 00:08:47,291
or I like to give the cue of
flexing your toes towards your

155
00:08:47,291 --> 00:08:49,185
face to really activate.

156
00:08:49,185 --> 00:08:50,813
Then bring your right 
hand to the ground.

157
00:08:50,813 --> 00:08:54,333
Inhale, reach the left
fingertips up high and then find

158
00:08:54,333 --> 00:08:56,853
that side body stretch
as you take it up and over.

159
00:08:58,917 --> 00:09:02,667
Inhale in, reach. Exhale, spiral
your heart up towards the sky.

160
00:09:04,616 --> 00:09:07,866
And then slowly come 
back through center.

161
00:09:07,866 --> 00:09:10,832
Reset and we'll bring the 
hands or the fingertips out

162
00:09:10,832 --> 00:09:13,750
in front and start to 
walk them forward.

163
00:09:13,750 --> 00:09:16,166
Maybe you come
onto the forearms here.

164
00:09:16,166 --> 00:09:18,625
You might notice this
side is very different.

165
00:09:18,625 --> 00:09:22,208
Keep a nice active left foot
there as you breathe deep.

166
00:09:22,208 --> 00:09:24,667
Maybe coming
down a little lower.

167
00:09:24,667 --> 00:09:25,667
Maybe not today.

168
00:09:25,667 --> 00:09:28,771
Maybe that's for another day.

169
00:09:40,542 --> 00:09:44,166
Try to bring your attention to
the sound of your breath here,

170
00:09:44,166 --> 00:09:47,786
use it to anchor your mind,
your thoughts.

171
00:09:55,708 --> 00:09:58,625
Then tuck the chin,
slowly begin to roll it up,

172
00:09:58,625 --> 00:10:00,959
keep the left leg extended.

173
00:10:00,959 --> 00:10:04,250
Use your fingertips to support
you as you kick the right foot

174
00:10:04,250 --> 00:10:06,500
out, sorry, buddy.

175
00:10:06,500 --> 00:10:11,417
And now we're in it,
seated wide legged shape.

176
00:10:11,417 --> 00:10:15,208
Hi, buddy. Did I wake 
you up from your nap?

177
00:10:15,208 --> 00:10:17,083
Apologies.

178
00:10:17,083 --> 00:10:19,750
So here you're going to bend the
knees just slightly to start,

179
00:10:19,750 --> 00:10:23,792
bring the fingertips forward and
then you can walk the palms or

180
00:10:23,792 --> 00:10:24,834
the fingertips forward.

181
00:10:24,834 --> 00:10:26,083
Maybe come onto 
the forearms here.

182
00:10:26,083 --> 00:10:29,375
And then from here you can
work to straighten the legs.

183
00:10:29,375 --> 00:10:30,708
Inhale in, exhale,

184
00:10:30,708 --> 00:10:33,710
allow the way to
the head to soften down.

185
00:10:34,441 --> 00:10:39,750
And again, use the sound of your
breath here to anchor you

186
00:10:39,750 --> 00:10:41,542
to stay present in the moment.

187
00:10:41,542 --> 00:10:43,682
Big stretch here 
so big breath.

188
00:10:57,291 --> 00:11:01,375
Press through your heels, flex
your toes up one more breath,

189
00:11:01,375 --> 00:11:03,598
inhale.

190
00:11:03,598 --> 00:11:05,551
And exhale.

191
00:11:05,551 --> 00:11:07,625
Great, inhale in again.

192
00:11:07,625 --> 00:11:12,208
Use your exhale to tuck the
chin and roll it back up.

193
00:11:12,208 --> 00:11:13,750
Awesome.
Nice and easy

194
00:11:13,750 --> 00:11:16,125
we're going to bring
the soles of the feet together.

195
00:11:16,125 --> 00:11:19,417
Take your hands to the
ankles or thumbs to the arches.

196
00:11:20,246 --> 00:11:25,000
A little Cobbler's Pose here
before we come onto the ground.

197
00:11:25,000 --> 00:11:26,792
So sit up nice and tall.

198
00:11:26,792 --> 00:11:30,083
Let the tops of the
thighs get really heavy here.

199
00:11:30,083 --> 00:11:31,861
Option to keep it lifted or

200
00:11:31,861 --> 00:11:34,875
to send the heart 
forward into a fold.

201
00:11:34,875 --> 00:11:38,166
Try to bring your
nose towards your toes.

202
00:11:38,166 --> 00:11:43,959
You can also use the thumbs here
to create a little self massage.

203
00:11:43,959 --> 00:11:45,959
Massage the arches of the feet.

204
00:11:49,291 --> 00:11:50,917
No need to push or force here.

205
00:11:50,917 --> 00:11:52,917
Keep it nice and easy.

206
00:11:59,166 --> 00:12:01,932
Then when you're ready,
slowly come up,

207
00:12:01,932 --> 00:12:03,708
you're going to
bring your feet to the mat,

208
00:12:03,708 --> 00:12:06,755
knees all the way up, 
bring your hands behind you.

209
00:12:06,755 --> 00:12:08,797
I'm gonna shift just so you 
can see me and then you're

210
00:12:08,797 --> 00:12:12,250
gonna windshield wiper 
your legs to one side, any side.

211
00:12:14,959 --> 00:12:17,250
So the key is to start 
with the feet wide though

212
00:12:17,250 --> 00:12:19,291
so you can really 
get a nice rotation.

213
00:12:21,917 --> 00:12:23,625
Pause here. Breathe.

214
00:12:23,625 --> 00:12:25,625
Close your eyes.

215
00:12:27,834 --> 00:12:31,333
Good. Then take him through
center and to the opposite side.

216
00:12:31,333 --> 00:12:34,708
Pause there, breathe.
Close your eyes.

217
00:12:34,708 --> 00:12:38,208
Pay attention to the
sensation in your body.

218
00:12:38,208 --> 00:12:40,726
Work to keep 
elongating your inhale

219
00:12:40,726 --> 00:12:42,331
and extending your exhale.

220
00:12:45,309 --> 00:12:46,041
Good.

221
00:12:46,041 --> 00:12:49,917
The moment we've
all been waiting for.

222
00:12:49,917 --> 00:12:53,291
We're now going to extend the
legs and come to lie flat on

223
00:12:53,291 --> 00:12:58,083
our backs, so pull
your blanket to the side,

224
00:12:58,083 --> 00:13:00,062
grab your pillow for your head.

225
00:13:00,062 --> 00:13:03,933
Imagine that and let's
come to lie down together.

226
00:13:03,933 --> 00:13:05,333
Hey-o! Okay.

227
00:13:08,166 --> 00:13:11,667
Go ahead and extend the legs out
long when you get there and take

228
00:13:11,667 --> 00:13:13,250
a nice full body stretch.

229
00:13:13,250 --> 00:13:15,041
Reach the arms all
the way up and overhead.

230
00:13:15,041 --> 00:13:17,625
Big stretch.

231
00:13:17,625 --> 00:13:19,125
Inhale in here.

232
00:13:19,125 --> 00:13:21,435
Exhale, walk your 
heels towards the

233
00:13:21,435 --> 00:13:23,792
bottom left corner of your mat.

234
00:13:23,792 --> 00:13:26,083
Then shimmy your head and
shoulders towards the top left

235
00:13:26,083 --> 00:13:27,125
corner of your mat.

236
00:13:27,125 --> 00:13:29,291
Grab your right
wrist with your left elbow.

237
00:13:29,291 --> 00:13:31,113
Peek at me if you need to.

238
00:13:31,113 --> 00:13:33,757
Feel this stretch in 
the right side body.

239
00:13:34,467 --> 00:13:35,500
To take it one step further,

240
00:13:35,500 --> 00:13:38,375
you'll cross the right ankle
over the left and breathe like

241
00:13:38,375 --> 00:13:40,375
you love yourself.

242
00:13:45,875 --> 00:13:47,875
Breathe, breathe, breathe.

243
00:13:51,750 --> 00:13:52,917
Awesome, from here,

244
00:13:52,917 --> 00:13:57,000
slowly uncross the ankles,
release the bind.

245
00:13:57,000 --> 00:13:59,918
Walk back to center.

246
00:13:59,918 --> 00:14:01,667
Inhale, reach the 
arms up and overhead

247
00:14:01,667 --> 00:14:04,393
again if they are not already,
and then walk the heels towards

248
00:14:04,393 --> 00:14:06,184
the bottom right 
corner of your mat.

249
00:14:07,109 --> 00:14:08,614
Shimmy the head 
and shoulders towards

250
00:14:08,614 --> 00:14:09,737
the top right 
corner of your mat.

251
00:14:09,737 --> 00:14:12,500
Grab your left wrist
with your right hand.

252
00:14:12,500 --> 00:14:14,280
Inhale lots of love in.

253
00:14:14,280 --> 00:14:17,041
Exhale, close your eyes, 
relax your jaw.

254
00:14:17,041 --> 00:14:19,564
Maybe cross the left
ankle over the right here.

255
00:14:24,208 --> 00:14:28,833
And with your eyes closed here,
imagine you're on a sunny hill,

256
00:14:30,166 --> 00:14:35,000
maybe by a body of
water or a field of flowers.

257
00:14:41,629 --> 00:14:44,834
Awesome, then unravel,
released the bind,

258
00:14:44,834 --> 00:14:46,750
come back to center.

259
00:14:46,750 --> 00:14:49,291
Bring the hands down
gently at your sides.

260
00:14:49,291 --> 00:14:53,625
Walk one knee up, then the other
walk the heels up towards the

261
00:14:53,625 --> 00:14:55,375
sits bones.

262
00:14:55,375 --> 00:14:58,000
Inhale, begin to lift the 
hips as you press evenly

263
00:14:58,000 --> 00:15:01,083
through the feet. 
Interlace the fingertips,

264
00:15:01,083 --> 00:15:05,291
if you like behind the tail,
find a Bridge Pose here.

265
00:15:05,291 --> 00:15:08,325
Lift the chest to the chin,
the chin to the sky.

266
00:15:10,083 --> 00:15:11,792
Press into all four
corners of the feet,

267
00:15:11,792 --> 00:15:16,792
shins forward and 
then slowly release.

268
00:15:18,838 --> 00:15:21,667
Awesome, soles of the 
feet come together once again.

269
00:15:21,667 --> 00:15:25,166
Knees wide,
Reclined Cobbler's Pose.

270
00:15:27,834 --> 00:15:29,000
Close your eyes here.

271
00:15:29,000 --> 00:15:30,536
Inhale in.

272
00:15:31,598 --> 00:15:32,851
And exhale out.

273
00:15:34,416 --> 00:15:36,625
Good. Press in to 
the soles of the feet.

274
00:15:36,625 --> 00:15:38,291
Bring the knees together.

275
00:15:38,291 --> 00:15:41,458
You're gonna grab your blanket
and we're gonna use it now to

276
00:15:41,458 --> 00:15:45,083
cover up here so you
can do whatever you like.

277
00:15:45,083 --> 00:15:46,083
You can take the blanket.

278
00:15:46,083 --> 00:15:49,130
You can roll up
like taquito or burrito.

279
00:15:49,130 --> 00:15:53,500
You can cover yourself 
however feels good.

280
00:15:56,022 --> 00:15:58,542
If you are in a 
warm environment,

281
00:15:58,542 --> 00:16:02,709
you can roll the blanket up
and put it behind your knees.

282
00:16:06,291 --> 00:16:08,452
Definitely get comfortable now.

283
00:16:16,291 --> 00:16:19,500
Place the hands mindfully,
gently at your sides or maybe on

284
00:16:19,500 --> 00:16:21,500
the low ribs or the belly.

285
00:16:23,542 --> 00:16:24,875
After you get settled in

286
00:16:24,875 --> 00:16:27,003
find a little inner smile.

287
00:16:29,484 --> 00:16:31,729
And let's breathe together.

288
00:16:32,583 --> 00:16:34,792
Breathing in for five counts.

289
00:16:37,208 --> 00:16:39,417
Breathing out for seven.

290
00:16:39,417 --> 00:16:41,458
Ready? Here we go.

291
00:16:41,458 --> 00:16:46,583
Breathe in for
five, four, three,

292
00:16:46,583 --> 00:16:49,033
two, one.

293
00:16:49,033 --> 00:16:50,697
Pause.

294
00:16:52,125 --> 00:16:56,267
Breathe out for
seven, six, five,

295
00:16:56,267 --> 00:17:00,008
four, three, two,
empty on the one.

296
00:17:00,958 --> 00:17:03,426
Good. Big inhale for five,

297
00:17:03,426 --> 00:17:07,002
four, three, two,

298
00:17:07,002 --> 00:17:08,318
hold the breath.

299
00:17:09,978 --> 00:17:14,094
Exhale for
seven, six, five,

300
00:17:14,094 --> 00:17:19,501
four, three, two, 
empty on the one.

301
00:17:19,924 --> 00:17:22,138
Inhale for five,

302
00:17:22,138 --> 00:17:24,780
four, three,

303
00:17:24,780 --> 00:17:28,014
two, one. Pause, hold.
Retain the breath.

304
00:17:28,014 --> 00:17:30,347
You're doing great.

305
00:17:30,347 --> 00:17:35,357
Slow exhale for 
seven, six, five,

306
00:17:35,357 --> 00:17:37,921
four, three,

307
00:17:37,921 --> 00:17:40,020
two, one. 
Now close your eyes.

308
00:17:40,020 --> 00:17:42,674
Here we go, 
big inhale for five,

309
00:17:42,674 --> 00:17:46,502
four, three, two

310
00:17:46,502 --> 00:17:50,962
one. Pause, 
retain the breath. Relax.

311
00:17:50,962 --> 00:17:53,014
Exhale for seven,

312
00:17:53,014 --> 00:17:57,462
six, five, four, three,

313
00:17:57,462 --> 00:17:59,249
two, empty on the one.

314
00:17:59,249 --> 00:18:01,474
Good, inhale for five,

315
00:18:01,474 --> 00:18:04,116
four, three, two,

316
00:18:04,116 --> 00:18:05,819
pause, retain the breath.

317
00:18:07,532 --> 00:18:10,788
Empty for seven, six,

318
00:18:10,788 --> 00:18:14,104
five, four, three,

319
00:18:14,104 --> 00:18:15,331
two, one.

320
00:18:15,331 --> 00:18:16,862
Two more rounds, here we go.

321
00:18:16,862 --> 00:18:20,527
Five, four, three,

322
00:18:20,527 --> 00:18:23,278
two, one.

323
00:18:23,278 --> 00:18:26,454
Exhale, seven,

324
00:18:26,454 --> 00:18:31,041
six, five, four, three,

325
00:18:31,041 --> 00:18:33,588
two, one.
Last round, big inhale

326
00:18:33,588 --> 00:18:36,245
for five, four,

327
00:18:36,245 --> 00:18:39,274
three, two, one.

328
00:18:39,274 --> 00:18:43,269
Hold your breath. Retain.

329
00:18:45,723 --> 00:18:50,699
And exhale for
seven, six, five, four,

330
00:18:50,699 --> 00:18:52,254
three, two.

331
00:18:52,254 --> 00:18:53,966
Empty, empty,
empty, empty, empty,

332
00:18:53,966 --> 00:18:55,375
empty on the one.

333
00:18:56,707 --> 00:18:58,421
(sighs) Let it go.

334
00:19:02,180 --> 00:19:05,252
Allow your breath
to return to a nice,

335
00:19:05,252 --> 00:19:07,201
easy rhythm, a natural flow.

336
00:19:10,291 --> 00:19:12,792
Take a second here to
just notice how you feel.

337
00:19:14,917 --> 00:19:16,542
Reside in the
role of the observer,

338
00:19:16,542 --> 00:19:19,834
you don't have to do anything.

339
00:19:19,834 --> 00:19:23,125
No to-do lists to master.

340
00:19:23,125 --> 00:19:26,125
No ambitions to conquer.

341
00:19:26,125 --> 00:19:28,125
No deadlines, no goal.

342
00:19:30,375 --> 00:19:34,105
Allow the weight 
of your body to relax

343
00:19:34,105 --> 00:19:36,959
fully into the earth.

344
00:19:36,959 --> 00:19:38,959
Just be.

345
00:19:56,708 --> 00:19:59,131
Move slowly here,

346
00:19:59,131 --> 00:20:03,750
gently bring your 
palms together and bring

347
00:20:03,750 --> 00:20:06,041
your thumbs right up to the
third eye and give yourself a

348
00:20:06,041 --> 00:20:08,250
little massage
here on the forehead.

349
00:20:08,250 --> 00:20:10,208
If you're super chilled out
and you want to be here longer,

350
00:20:10,208 --> 00:20:11,750
just pause the video and stay.

351
00:20:11,750 --> 00:20:13,750
Stay awhile.

352
00:20:15,041 --> 00:20:16,251
Thank you so much for sharing

353
00:20:16,251 --> 00:20:18,708
your valuable time 
and energy with me.

354
00:20:18,708 --> 00:20:23,542
I know we all live
and lead very busy lives.

355
00:20:23,542 --> 00:20:26,583
So I think it's important
that we carve out this time for

356
00:20:26,583 --> 00:20:31,125
ourselves and cheer each
other on to do the same.

357
00:20:31,125 --> 00:20:34,041
It's important
and I appreciate you.

358
00:20:36,111 --> 00:20:39,741
Hope you have a great
rest of the day or evening.

359
00:20:39,741 --> 00:20:41,500
I'll see you next time.

360
00:20:41,500 --> 00:20:43,374
Take one more deep breath in

361
00:20:44,119 --> 00:20:46,277
and exhale to whisper

362
00:20:46,277 --> 00:20:48,346
Namaste.

363
00:20:49,724 --> 00:20:53,725
(upbeat music)