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hey everyone welcome to yoga with

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Adriene I'm Adriene and we're in the

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park today with a gentle yoga sequence

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for you this practice is great if you

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just have a little bit of time and you

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want to you know have a little bit of

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yoga go a long way

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there's no vinyasa flows in this guy so

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it's pretty good on the wrist and it's

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really great for beginners who are

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growing their practice and wanna spend a

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little more time on the foundations and

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kind of low to the ground building our

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practice from the ground up all right

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embrace the sights and sounds of the

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park with me today and let's get started

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all right so today we're going to begin

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in a nice comfortable cross-legged

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position

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feel free to lift your hips up high on a

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blanket a block a pillow and the way to

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kind of spot if you want to do that is

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if you feel like your back your spine is

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kind of pulling you back and you need a

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little lift in the hip so you can sit up

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nice and tall and allow the legs to fall

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down so just kind of take a second again

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no rush today nice gentle practice to

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observe what's going on in lower body

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how it's connected to the lower back

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body and then allow that information to

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travel up yonder so take your time

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and then when you arrive go ahead and

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find a gentle lift in the heart center

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the chest opening up through the front

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body here lifting

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then on your next breath take a big

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breath in and inhale we're going to loop

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the shoulders forward up and back nice

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big circle and again inhale reach the

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shoulders forward and up and back and

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then one more time big circle in the

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shoulders then allow the hands to rest

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gently wherever they naturally lie close

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your eyes trust and begin to deepen your

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breath notice your breath if you're

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familiar with you je breath maybe you

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play a little bit with that here maybe

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you just finally take the deepest breath

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you've taken in all day a nice cleansing

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exhale out through the mouth perhaps a

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couple more here I'm just taking in how

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you feel in this moment I'm taking

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around taking in my surroundings there's

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a slight drizzle there's all this hubbub

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around me so just take in where you are

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now literally begin to deepen the breath

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bringing some fresh oxygen fresh flow

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into your body and expanding your

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awareness let's think to the sounds

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noticing the quality of air in the room

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take one more breath here and we'll

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begin to drop the chin to the chest keep

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the shoulders drawing back just

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stretching through the back of the head

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I'm going to bring the hands gently to

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the on the back of the neck here the

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atlas you can interlace and then I'm not

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going to pull or tug I'm just going to

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have a fun little dance with gravity

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today so chin to chest letting the

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weight of the arms gently melt down

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breathing deep one more breath here then

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roll up tall through the spine

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lengthening through the neck as you lift

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the head and we're just going to stretch

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the fingers high up towards the sky big

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big stretch here spread your fingertips

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reach reach reach take a deep breath in

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and then exhale bend the elbows slight

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back bend here as you lift your heart

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ground down through the tops of the

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thighs thumbs go back pinkies forward

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big breath in big breath out sends you

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to all fours

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ah awesome move nice and slow enjoy each

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transition in and out of things this

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time is for you so enjoy your practice

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spread the palms super wide knees

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underneath the hip points wrists

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directly underneath the shoulders so

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again no rush today take your time and

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then when you arrive we're just going to

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shift the hips a little left and right

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just checking it out noticing if the

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toes are coming in or splaying out see

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if you can find two parallel lines here

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toes pointing straight back

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mmm smells like incense there must be

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something naturally out here that smells

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good and will bring the hips back to

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centre everyone bend your elbows and

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then press away from your yoga mat as

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you find length through the neck so you

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can take a second to look at the video

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of course and then when you feel like

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you get your bearings send your gaze

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straight down remembering that the neck

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is a nice long extension of the spine

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deep breaths here super important to

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breathe it's not easy but nice conscious

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breaths it's why we're here and it's

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what supports the practice so gentle

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rocks now front to back just stretching

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through the arms noticing if you're

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really heavy on your hands if you can

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find that resistance pressing away from

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your yoga mat creating a nice long line

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from the crown of the head to the tip of

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the tailbone cool then keep the knees

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where they are bring the right hand to

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the center and inhale left fingertips up

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towards the sky

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now you might not make it all the way

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here at first in fact you might be here

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or even here depending on the tightness

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in the body so just be where you are

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here today me to your edge as you inhale

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exhale release inhale open moving with

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the breath exhale release maybe left

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fingertips come underneath and we inhale

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open exhale release and one more time

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you got it inhale press away from your

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yoga mat grow nice and tall long in the

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neck and exhale release great switch

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left hand to the center line again super

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important not to collapse here keep that

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length that space that broadness in the

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upper body and when you're ready inhale

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reach the right arm up just see how far

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you can go on this side and then exhale

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release inhale exhale

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keep it going inhale nice awareness

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through the fingertips here notice if

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the toes again are coming in or splaying

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out nice conscious footing inhale lift

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open exhale soft and back to Center

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let's do one more inhale lift stretch

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lengthen exhale release awesome

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puppy posture Adrian's all-time favorite

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drop the elbows right underneath the

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shoulders find this tilting the pelvis

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that feels so good to do in public place

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free yourself press into the base of the

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palms here and then without bringing the

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knees in or out I'm going to walk them

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back nice straight line so I create kind

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of a slip and slide in the spine here I

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rock the pelvis up towards the sky and

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maybe the forehead comes to the mat

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three nice long full deep breaths here

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my friends stretching through the

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shoulders finding space length in the

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side body and again this beautiful tilt

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in the pelvis find what feels good to

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hear one more deep breath you got it

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then press into all ten knuckles begin

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to look forward nice and slow my friends

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nice and easy I'm going to come on to

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the belly oh yeah great toes still

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pointing straight out nice conscious

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footing press into the tops of the feet

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press into the pubic bone and let's grow

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tall from here sphynx pose so take a

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second to just notice the bones press

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and all ten knuckles and as if you were

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trying to tear your yoga mat in half

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left to right really engage foundation

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now don't stop there keep breathing nice

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long smooth deep breaths if you notice

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that you're clenching in the brows or in

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the job soften find a sense of calm here

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as you engage pressing into the elbows

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again pressing into the pubic bone just

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a little advanced tip here is just

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careful notice if you're clenching in

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your buttocks see if you can soften

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through the buttocks

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while still engaging the earth okay

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couple more breaths here I invite you to

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close your eyes see this beautiful line

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from the crown of the head to the tip of

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the tailbone arms are working hard here

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yes but we're engaged alignment great

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beautiful

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one more breath and we use the exhale to

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release everything oh yeah

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palms underneath the shoulders we curl

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the toes under we press back up to all

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fours

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walk the knees underneath the hip points

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find your alignment again how fast can

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we get there so we're not rushing but we

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are bringing our attention always to the

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foundation working from the ground up so

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that when we're in the pose we can find

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what feels good and feel alive cat cow

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here we go chin to chest navel draws up

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press into your foundation then inhale

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drop the belly stretching through the

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front body heart radiates forward exhale

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curling up through the tail bone

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traveling up the spine till the crown of

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the head has to release and then

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inhaling opposite direction alright I

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invite you to close your eyes here trust

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couple more moving with your breath

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awesome we'll come back to Center

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awesome work everyone walk the palms

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slightly forward draw the shoulders away

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from the ears curl the toes under and

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then send the hips up high downward

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facing dog

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begin to pedal through the feet stretch

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through the legs press into all ten

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knuckles firmly especially the index

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finger and thumb not going to be here

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long breathe deep you got it

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your first inversion of the day or maybe

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of your whole life keep reading and then

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we'll come back to all fours great sit

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back on the heels and flip the palms up

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take a rest find a lift in the heart

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if the neat sitting on the knees is not

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available to just go sidesaddle and just

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letting the blood flow opposite

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direction

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sticking with your breath today

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awesome then we'll come back to all

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fours feel free to give a little

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rotating of the wrist here if that feels

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good then I'm going to send my right leg

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out long when I arrive turn the toes

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down work at squaring the hips this is

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something we do a lot in our practice

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especially these kind of flowy practices

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so here's a nice low place to practice

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squaring the hips dropping the right

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butt cheek in line with the left press

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away from your yoga mat one more breath

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and we'll slowly hug the right knee all

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the way up and in for a lunge take your

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time getting there no rush left knee

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stays on the earth today we press into

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the top of the left foot and we become

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light on the fingertips so you might

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widen your stance a little here you

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might pull the right hip crease back

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stack front knee over that front ankle

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and then everyone inhale lift your heart

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exhale plant the palms come back to all

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fours and we're going to switch sending

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the left toes out same thing here work

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on leveling that left buttock notice

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what's going on in your palms are you

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collapsing all your weight into the

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right palm can we shift to the left

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find that hugging of the lower ribs up

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and then we'll send left knee up and in

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to our lunge stay on the right knee here

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find your alignment

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lots of mindfulness of the fingertips

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and toes today find your breath as you

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stretch and lengthen up through the

275
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crown light on the fingertips here we'll

276
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take one more breath

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awesome then plant the palms we're going

278
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to step the left toes back lift the left

279
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knee lift the right knee come to a plank

280
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position press away from your yoga mat

281
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here don't panic spike your heels

282
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towards the back edge create one nice

283
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long line from the crown of the head all

284
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the way to the to the heels so we might

285
00:13:24,870 --> 00:13:26,430
play with that by walking the two big

286
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toes together one more breath here you

287
00:13:28,350 --> 00:13:31,890
got it then exhale lower the knees send

288
00:13:31,890 --> 00:13:34,860
the hips back Child's Pose we can swim

289
00:13:34,860 --> 00:13:36,840
the fingertips all the way around to the

290
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back edge of the mat and take a rest

291
00:13:40,640 --> 00:13:43,680
enjoy again that little relationship

292
00:13:43,680 --> 00:13:45,540
with gravity here is the shoulders round

293
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forward we breathe into the back body

294
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just do your best

295
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nice conscious breaths

296
00:14:05,500 --> 00:14:07,230
and slowly we'll reach the fingertips

297
00:14:07,230 --> 00:14:10,870
towards the front slowly lift the head

298
00:14:10,870 --> 00:14:12,760
the heart the shoulders all the way back

299
00:14:12,760 --> 00:14:13,960
up to all fours

300
00:14:13,960 --> 00:14:16,180
awesome walk the knees out underneath

301
00:14:16,180 --> 00:14:19,180
the hip points once again and we'll

302
00:14:19,180 --> 00:14:21,640
spread the fingertips super wide curl

303
00:14:21,640 --> 00:14:23,710
the toes under and lift up downward

304
00:14:23,710 --> 00:14:24,810
facing dog

305
00:14:24,810 --> 00:14:30,250
deep breath in Long breath out and it

306
00:14:30,250 --> 00:14:34,740
smells so good out here deep breath in

307
00:14:34,740 --> 00:14:39,160
Long breath out great and we'll slowly

308
00:14:39,160 --> 00:14:43,990
lower back to the knees so if you're new

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00:14:43,990 --> 00:14:45,400
to the practice and you want to play

310
00:14:45,400 --> 00:14:47,140
with strengthening the wrists and stuff

311
00:14:47,140 --> 00:14:49,450
we have a lot of options here of course

312
00:14:49,450 --> 00:14:51,640
we have the fists we have fists and

313
00:14:51,640 --> 00:14:54,310
thumbs but really guys the main thing is

314
00:14:54,310 --> 00:14:56,650
just awareness you might be rolling on

315
00:14:56,650 --> 00:14:58,360
the outer edges of your hands here see

316
00:14:58,360 --> 00:15:01,690
if you can press into the index finger

317
00:15:01,690 --> 00:15:03,220
and thumb and then just notice what's

318
00:15:03,220 --> 00:15:04,450
going on in the shoulders it's all

319
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connected so if you're collapsing all

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00:15:05,740 --> 00:15:07,240
your weight in here it's going to start

321
00:15:07,240 --> 00:15:09,550
hurting the wrist so lift your heart

322
00:15:09,550 --> 00:15:11,350
create space between the ears and

323
00:15:11,350 --> 00:15:13,900
shoulders let's keep going inhale right

324
00:15:13,900 --> 00:15:16,030
toes out level the hips deep breath in

325
00:15:16,030 --> 00:15:18,820
exhale squeeze the right knee all the

326
00:15:18,820 --> 00:15:20,830
way up and in towards your heart step it

327
00:15:20,830 --> 00:15:23,890
up into your lunge okay this time we're

328
00:15:23,890 --> 00:15:25,390
going to turn the right toes out just a

329
00:15:25,390 --> 00:15:27,370
little bit and come up onto the left

330
00:15:27,370 --> 00:15:30,250
fingertips okay if you want a little

331
00:15:30,250 --> 00:15:31,720
more this is supposed to be a gentle

332
00:15:31,720 --> 00:15:33,190
practice but if you want a little more

333
00:15:33,190 --> 00:15:34,720
you can lift that back knee and maybe

334
00:15:34,720 --> 00:15:36,520
just lift it for a breath or two to

335
00:15:36,520 --> 00:15:39,820
experiment okay here we go inhale I'm

336
00:15:39,820 --> 00:15:41,050
going to open up through the right

337
00:15:41,050 --> 00:15:48,040
fingertips radiate breathe breathe keep

338
00:15:48,040 --> 00:15:50,650
breathing here see if you can create a

339
00:15:50,650 --> 00:15:53,050
slide back gonna lift in the heart here

340
00:15:53,050 --> 00:15:56,230
lift your chin inhale exhale back to

341
00:15:56,230 --> 00:15:57,900
Center awesome

342
00:15:57,900 --> 00:16:00,730
slowly sending the hips back maybe

343
00:16:00,730 --> 00:16:02,260
walking the right heel in just a hair

344
00:16:02,260 --> 00:16:05,470
nice runners stretch here flex the right

345
00:16:05,470 --> 00:16:06,880
toes up towards the sky not going to be

346
00:16:06,880 --> 00:16:09,040
here long so take one more deep breath

347
00:16:09,040 --> 00:16:13,610
in exhale bow nose towards the knee

348
00:16:13,610 --> 00:16:15,560
and we'll roll through the right foot

349
00:16:15,560 --> 00:16:20,150
come back to all fours yay so find your

350
00:16:20,150 --> 00:16:22,820
tabletop position deep breath in Long

351
00:16:22,820 --> 00:16:25,940
breath out inhale send the left toes out

352
00:16:25,940 --> 00:16:28,160
level the hips work to play here just

353
00:16:28,160 --> 00:16:30,860
notice where your weight is going hug

354
00:16:30,860 --> 00:16:32,870
the lower ribs in then we'll squeeze the

355
00:16:32,870 --> 00:16:34,780
left knee up and in towards the heart

356
00:16:34,780 --> 00:16:37,120
step it up into your lunge

357
00:16:37,120 --> 00:16:39,680
same thing here maybe you lift that back

358
00:16:39,680 --> 00:16:42,890
foot just for a hair maybe not don't

359
00:16:42,890 --> 00:16:44,150
lift your back foot your left back knee

360
00:16:44,150 --> 00:16:47,420
and then here we go coming on to the

361
00:16:47,420 --> 00:16:48,980
right fingertips this time just so I'm

362
00:16:48,980 --> 00:16:51,890
not crashing in but just to help us work

363
00:16:51,890 --> 00:16:54,050
on that and then maybe turning the left

364
00:16:54,050 --> 00:16:56,090
toes out as I inhale open left

365
00:16:56,090 --> 00:16:57,700
fingertips towards the sky

366
00:16:57,700 --> 00:17:00,560
so there's option here to play to lift

367
00:17:00,560 --> 00:17:04,420
the chin to find a little backbend here

368
00:17:04,420 --> 00:17:09,700
do your best stick with your breath

369
00:17:13,569 --> 00:17:16,819
inhale in use an exhale to bring it back

370
00:17:16,819 --> 00:17:18,709
to Center walk the left heel in and

371
00:17:18,709 --> 00:17:22,040
we'll send hips back flexing left toes

372
00:17:22,040 --> 00:17:27,400
up towards the sky inhale find length

373
00:17:27,400 --> 00:17:32,540
exhale nose to knee inhale rolling

374
00:17:32,540 --> 00:17:34,670
through the foot awesome everyone plant

375
00:17:34,670 --> 00:17:37,040
the palms left knee comes back to meet

376
00:17:37,040 --> 00:17:40,640
the right we walk the knees together we

377
00:17:40,640 --> 00:17:42,350
tuck the pelvis in we come to a little

378
00:17:42,350 --> 00:17:44,120
half plank here as you inhale gaze

379
00:17:44,120 --> 00:17:46,130
forward exhale lower all the way onto

380
00:17:46,130 --> 00:17:49,790
the belly release the feet down inhale

381
00:17:49,790 --> 00:17:56,180
Cobra exhale release curl the toes under

382
00:17:56,180 --> 00:17:59,030
lift up extended Child's Pose as time

383
00:17:59,030 --> 00:18:01,880
knees nice and wide heart melts to the

384
00:18:01,880 --> 00:18:06,860
earth close your eyes think about why

385
00:18:06,860 --> 00:18:10,719
you showed up on your mat today

386
00:18:17,410 --> 00:18:19,360
and slowly we'll press into the

387
00:18:19,360 --> 00:18:22,900
fingertips come back to all fours walk

388
00:18:22,900 --> 00:18:26,140
the knees to Center sidesaddle legs to

389
00:18:26,140 --> 00:18:33,100
one side come on to your seat nice

390
00:18:33,100 --> 00:18:35,410
cross-legged position here right hand to

391
00:18:35,410 --> 00:18:38,770
left knee left fingertips behind inhale

392
00:18:38,770 --> 00:18:43,420
lift and lengthen exhale twist careful

393
00:18:43,420 --> 00:18:45,220
not to muscle through anything here keep

394
00:18:45,220 --> 00:18:48,520
it nice and soft and easy inhale lift

395
00:18:48,520 --> 00:18:50,190
and lengthen moving with the breath

396
00:18:50,190 --> 00:18:53,410
exhale twist close your eyes for one

397
00:18:53,410 --> 00:19:00,520
last breath cycle here and we'll do the

398
00:19:00,520 --> 00:19:02,800
same thing on the other side left palm

399
00:19:02,800 --> 00:19:05,820
to right knee right fingertips behind

400
00:19:05,820 --> 00:19:08,380
three breaths in your own time maybe you

401
00:19:08,380 --> 00:19:10,390
close your eyes already here inhaling as

402
00:19:10,390 --> 00:19:11,770
you lift up through the center channel

403
00:19:11,770 --> 00:19:17,520
and exhaling using that exhale to twist

404
00:19:26,870 --> 00:19:29,880
gently release back to Center and we're

405
00:19:29,880 --> 00:19:36,509
gonna come to lie flat on our backs and

406
00:19:36,509 --> 00:19:38,460
then inhale reach the arms all the way

407
00:19:38,460 --> 00:19:40,730
up and overhead full body stretch here

408
00:19:40,730 --> 00:19:43,559
last leg of our practice here make it

409
00:19:43,559 --> 00:19:45,149
count stick with your breath one more

410
00:19:45,149 --> 00:19:47,630
inhale in maybe press into the heels and

411
00:19:47,630 --> 00:19:50,490
then exhale hug the knees into the chest

412
00:19:50,490 --> 00:19:52,799
one at a time wrap the arms around the

413
00:19:52,799 --> 00:19:56,220
shins tailbone scoops up and the lower

414
00:19:56,220 --> 00:19:58,379
back becomes super flush with the mat

415
00:19:58,379 --> 00:20:00,059
should feel really good nice and

416
00:20:00,059 --> 00:20:05,100
supportive the supine twist

417
00:20:05,100 --> 00:20:07,679
inhaling squeezing right knee up and in

418
00:20:07,679 --> 00:20:09,870
towards your heart exhale send the left

419
00:20:09,870 --> 00:20:12,929
leg out long enjoy the stretch here for

420
00:20:12,929 --> 00:20:16,080
one big breath and then use your exhale

421
00:20:16,080 --> 00:20:18,029
to take it over into the twist right leg

422
00:20:18,029 --> 00:20:21,230
goes to the left and we open right arm

423
00:20:21,230 --> 00:20:24,480
to the right you can hook the right foot

424
00:20:24,480 --> 00:20:25,860
here behind the left side

425
00:20:25,860 --> 00:20:29,629
breathe deeply my friends

426
00:20:30,800 --> 00:20:41,100
so good for the body use your exhale to

427
00:20:41,100 --> 00:20:42,740
come back to Center

428
00:20:42,740 --> 00:20:45,660
squeeze the right knee in and then we

429
00:20:45,660 --> 00:20:49,910
switch left knee up right leg out

430
00:20:51,200 --> 00:20:54,470
connect to your breath inhale exhale

431
00:20:54,470 --> 00:20:56,820
guiding the left knee over towards the

432
00:20:56,820 --> 00:20:58,980
right opening up through the left arm

433
00:20:58,980 --> 00:21:02,970
here breathe nice long smooth deep

434
00:21:02,970 --> 00:21:12,360
breaths nourishing the system's filling

435
00:21:12,360 --> 00:21:16,650
the lungs as you inhale in and then use

436
00:21:16,650 --> 00:21:18,870
the exhale to come back to Center nice

437
00:21:18,870 --> 00:21:22,230
and easy sole of the left foot to the

438
00:21:22,230 --> 00:21:23,400
ground we're going to lift the right

439
00:21:23,400 --> 00:21:25,260
knee sole of the right foot to the

440
00:21:25,260 --> 00:21:27,990
ground I'm going to walk my heels in

441
00:21:27,990 --> 00:21:30,450
towards my fingertips here and then

442
00:21:30,450 --> 00:21:32,340
gently crawl the shoulder blades kind of

443
00:21:32,340 --> 00:21:35,790
shimmy them underneath the chest press

444
00:21:35,790 --> 00:21:39,240
into the palms firmly inhale begin to

445
00:21:39,240 --> 00:21:41,610
slowly lift the hip points up this is

446
00:21:41,610 --> 00:21:43,380
your back bend for today just

447
00:21:43,380 --> 00:21:45,630
experimenting it could stay nice and low

448
00:21:45,630 --> 00:21:47,970
coming into bridge as we press into all

449
00:21:47,970 --> 00:21:50,310
four corners of the feet toes stay

450
00:21:50,310 --> 00:21:53,580
pointing forward a little bit of energy

451
00:21:53,580 --> 00:21:57,990
between the thighs hey-oh and then we

452
00:21:57,990 --> 00:22:03,360
slowly continue the journey up breathe

453
00:22:03,360 --> 00:22:08,340
deep here sit bones reaching

454
00:22:08,340 --> 00:22:10,050
energetically towards the backs of the

455
00:22:10,050 --> 00:22:13,740
knees last but not least my friends we

456
00:22:13,740 --> 00:22:16,880
lift the chest and then we lift the chin

457
00:22:16,880 --> 00:22:20,190
again lift the chest and lift the chin

458
00:22:20,190 --> 00:22:23,010
one more breath lift the chest lift the

459
00:22:23,010 --> 00:22:25,650
chin and then slow controlled movement

460
00:22:25,650 --> 00:22:28,340
as we release everything back down

461
00:22:28,340 --> 00:22:31,500
awesome everyone happy baby as we reach

462
00:22:31,500 --> 00:22:33,570
towards the outer edges of the feet can

463
00:22:33,570 --> 00:22:36,540
also grab the big toes here or the end

464
00:22:36,540 --> 00:22:40,020
of your pantaloons take a second soles

465
00:22:40,020 --> 00:22:42,510
of the feet go up towards the sky close

466
00:22:42,510 --> 00:22:44,090
your eyes imagine

467
00:22:44,090 --> 00:22:47,519
yourself as a baby alright we've all

468
00:22:47,519 --> 00:22:48,059
been there

469
00:22:48,059 --> 00:22:51,240
a little childlike energy just notice

470
00:22:51,240 --> 00:22:55,140
how it makes you feel find a nice deep

471
00:22:55,140 --> 00:22:57,120
breath here find any movement that feels

472
00:22:57,120 --> 00:22:58,980
good whether it's straightening one leg

473
00:22:58,980 --> 00:23:02,580
out you bring one heel in or maybe just

474
00:23:02,580 --> 00:23:08,940
gently rocking side to side cool then

475
00:23:08,940 --> 00:23:11,730
we'll gently release keep the soles of

476
00:23:11,730 --> 00:23:13,380
the feet reaching together knees wide

477
00:23:13,380 --> 00:23:16,889
scoop tabata canossian here lower back

478
00:23:16,889 --> 00:23:19,860
lifts up and the hands come to rest

479
00:23:19,860 --> 00:23:25,440
gently on the ribcage close your eyes

480
00:23:25,440 --> 00:23:27,960
again a little dance with gravity here

481
00:23:27,960 --> 00:23:31,110
opens the hips and you use your breath

482
00:23:31,110 --> 00:23:37,860
to well I was going to say to nurture

483
00:23:37,860 --> 00:23:44,269
but to energize to fill with gratitude

484
00:23:45,320 --> 00:23:49,529
use your breath to serve you to call me

485
00:23:49,529 --> 00:23:54,330
to focus you soul end today with some

486
00:23:54,330 --> 00:23:56,700
conscious breath maybe you practice

487
00:23:56,700 --> 00:24:00,320
belly breathing inhaling belly lifts

488
00:24:00,320 --> 00:24:05,779
navel rises exhale at Falls

489
00:24:06,260 --> 00:24:08,669
maybe you just honor and listen to the

490
00:24:08,669 --> 00:24:12,299
natural rhythm of your breath today at

491
00:24:12,299 --> 00:24:15,590
natural ebb and flow

492
00:24:19,389 --> 00:24:23,129
close the eyes soften through the jaw

493
00:24:23,129 --> 00:24:26,129
relax

494
00:24:28,720 --> 00:24:31,210
the mantra I like to share here and then

495
00:24:31,210 --> 00:24:35,159
I like to practice is allow release and

496
00:24:35,159 --> 00:24:38,799
let go you can say that quietly to

497
00:24:38,799 --> 00:24:45,119
yourself here allow release and let go

498
00:24:53,260 --> 00:24:56,320
and gently open up through the arm palms

499
00:24:56,320 --> 00:24:58,440
up towards the sky

500
00:24:58,440 --> 00:25:02,220
gently slide the right leg out long

501
00:25:02,220 --> 00:25:04,570
followed by the left take a second here

502
00:25:04,570 --> 00:25:06,010
to windshield wiper the toes a little

503
00:25:06,010 --> 00:25:09,340
back and forth back and forth then we'll

504
00:25:09,340 --> 00:25:12,669
take one final breath in together inhale

505
00:25:12,669 --> 00:25:17,940
in exhale let it out through the mouth

506
00:25:20,039 --> 00:25:23,380
if time allows stay here for a couple

507
00:25:23,380 --> 00:25:27,490
minutes and if you have to boogie take

508
00:25:27,490 --> 00:25:29,380
one final moment here to give thanks for

509
00:25:29,380 --> 00:25:32,049
your body and your breath for your

510
00:25:32,049 --> 00:25:34,929
practice thanks for showing up today

511
00:25:34,929 --> 00:25:35,620
everyone

512
00:25:35,620 --> 00:25:39,928
lots of love namaste