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- What's up everyone, and
welcome to Yoga with Adriene.

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I'm Adriene and this is Benji
and today we have a yoga reset

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for the head and the heart.

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So hop into something 
comfy and let's get started.

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(upbeat music)

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Alright my darling friends,
let's begin today standing with

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the feet hip width apart.

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Right away, let's just 
jump right into the pool

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of self love, the love zone.

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Try to relax your 
shoulders right away.

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Try to start breathing 
a little deeper right away

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and just jump in.

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In fact, maybe 
you give it a hop.

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Come on, don't be shy.

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Give it a hop and just jump
right in and when you hop and

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land let awareness build

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throughout all four 
corners of your feet.

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And we'll stand up nice and tall

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bringing the hands 
together in prayer position.

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So, just kind of
jumping right in today. Huh?

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Inhale in deeply through the
nose and exhale to relax the

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shoulders and just 
breathe out through your mouth.

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Just natural, easy exhale.

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One more time just like that.

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Big inhale 
through your nostrils.

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And nice, easy exhale out
through the mouth as you relax

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the shoulders down, ah.

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Great, bow your 
head to your heart.

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Stretch it, feel it.

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Generous stretch in 
the back of your neck.

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Here's a little moment here with
your head bowing to your heart

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to really breathe 
into your belly.

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Essentially we're connecting

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your deep 
listening points today,

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your guts, your heart,

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and your mind, the brain.

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Little reset to just align,
get centered again.

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Life's twists and turns take
us for a ride no matter what so

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it's the way in which we're
connected to our listening

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centers that dictate 
how we do on that ride.

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(chuckles) How we roll.

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Also, little moment here as you
breathe into your belly to just

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let go of the day thus far.

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Just come into this moment,
choose to really value yourself

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and this time that you've 
taken to be with yourself.

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Letting go of the day thus far.

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Letting today be an 
opportunity to reset,

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to recalibrate with a 
little moving meditation.

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If there's anything else,
an intention,

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a word, something that you need
to say to yourself right now

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just to get out and move with,
go ahead and take this

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opportunity with the head bowing
to the heart toward the belly,

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breathing deep to do just that.

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And if you're like, "Whoa, 
dude, I thought this was

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"going to be a chill video," 
just take what you need,

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leave what you don't.

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This could just be just a nice
moment for you to breathe deep

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and feel that deep 
stretch in the back of the neck.

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What I'm sharing here is going
out to a lot of different types

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of people so just 
always keep that in mind.

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Make it your own, you can
totally vibe with the things

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that makes sense and 
the things that don't,

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try not to get 
too hung up on them.

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Just pass them off to 
someone else who could use it.

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And then we're gonna start to
bend the knees just slightly,

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then release the arms and inhale
fingertips are gonna go all the

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way out, big Texas T here.

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As if you're kind of 
opening your arms to grace,

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to goodness, to the opportunity.

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Palms facing forward, 
now bring the palms back.

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Be careful not to 
lock in the knees here

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so a little slight bend.

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You're just gonna open up
through the chest and the pecs.

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We're starting to 
open up through the heart.

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And if you're feeling a 
little vulnerable today,

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you're gonna feel 
this right away, dude.

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So breathe deep, 
stand up nice and tall.

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Draw the shoulder 
blades together even more.

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Beautiful, then 
release the arms across,

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the right arm over the left,
give yourself a big hug.

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Lift the elbows, inhale.

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And exhale.

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Great, then inhale, open wide.

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Pull the palms back, 
shoulder blades come together.

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Stand up nice and tall.

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So the belly doesn't need to 
be tight here but there's a

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little bit of awareness 
drawing in and up just to

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support your back body here.

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Open, open, open.

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Great, then 
release fingertips down,

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left arm goes over, 
give yourself a great big hug.

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Lift the elbows.

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Take a deep breath in 
and then exhale, release.

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Alright, moving with the breath.

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Inhale, send the fingertips out.

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Now you're gonna keep going all
the way up as you breathe in.

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Fingertips are gonna 
kiss up and overhead.

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We lengthen tailbone 
down here and kind of lift up

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from the hip points.

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So imagine your hip 
points shining up here.

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There's lots of awareness and
then exhale palms down as you

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slowly float the 
arms down at your sides.

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Then soft bend in the 
knees as you inhale reach up.

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Just getting used to moving with
the breath really syncing up the

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movement with your breath.

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And exhaling to float it down.

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And once you start 
to catch your groove,

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see if you can slowly 
begin to move the neck

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in a way that feels good.

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So maybe that's
moving in alignment

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with the thumbs.

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Maybe it's just being 
aware of the head and neck.

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And then last but not least, 
one little extra layer is maybe

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as you breathe in and reach up
towards the sky fingertips kiss

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overhead and come onto the toes.

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And then exhale 
with your breath.

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Float it down.

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Take up lots of space.

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Reaching up.

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Listen to your breath, 
maybe that Ujjayi breath here.

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And then do one 
more cycle on your own.

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And when you release, 
bring the hands together,

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feet together.
Samasthiti heat.

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Spread awareness throughout
all four corners of the feet.

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If you want you 
can lift your toes.

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You'll lift the sternum up to
the thumbs and come up to the

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top of your mat if 
you're not already there.

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Let's flow again 
mirroring movement with breath,

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breath with movement.

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Seeing if as we move we can keep

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these three listening 
centers in alignment.

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It's a feeling, it's not
like physical asana alignment.

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It's like an energetic thing.

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We talk a lot about it in Light,
our seven-day chakra series on

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the Find What 
Feels Good membership.

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It's so awesome, 
life-changing for me.

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Here we go, 
bend the knees, inhale,

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reach for the sky.

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Exhale, rain it down.
Nice Forward Fold.

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Just take a couple 
breaths here to stretch out.

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Bend your knees, allow any
stress that you've been carrying

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slip away for a moment here so
you can be a little bit lighter

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as you move 
throughout your practice.

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Refresh and reset.

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As you are ready, use an inhale
to lift up halfway and we find

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this length through the crown.

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Neck nice and long 
and then exhale to fold.

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Great, plant the palms, 
step the right toes back,

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step the left back, 
Plank or Half-Plank.

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Breathing deep here.

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Just creating a little warmth.

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A little depth of breath as
you breathe into your belly.

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And then see if you can lift
your heart space up between

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your shoulder blades 
so there's this doming effect

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in the upper back body.

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Great, take a deep breath in.
One more time here.

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And then use your exhale to
send the hips up high and back,

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Downward Facing Dog.

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Awesome inhale, and 
exhale out through the mouth.

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Great, bend your knees, melt
your heart towards your thighs.

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Then inhale to look forward 
and exhale to make

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your way to the top.

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Inhale, halfway lift.
No rush.

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And then exhale 
to soften and fold.

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Great, root to rise here.

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Inhale, reach for the sky.

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Check it out, exhale, 
open twist to the left.

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Soft bend in the knees.

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Great, inhale, 
reach for the sky.

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Exhale, open twist to the
right, soft bend in the knees.

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Great, inhale, reach 
for the sky and exhale.

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Rain it all the way down.

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Here we go, catch a wave.

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Inhale halfway lift.

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Move with your breath 
and exhale soften and fold.

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Plant the palms, step it back.

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Plank or Half-Plank.

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There's no rush, it's all good.

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And then slowly, 
shifting forward on to the toes,

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hug the elbows in, lower all
the way down to your belly.

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Inhale, Baby Cobra.

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Find what feels good here.

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Supportive movement
with your breath.

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Then exhale, 
forehead kisses the mat.

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Twice more.

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Inhale with your breath, inhale
to let your breath fuel the

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movement to lift up.

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Then exhale to release and
one more time give it a go.

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Inhale, press into your
foundation, rise up.

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And exhale to cascade it down.

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Great, curl the toes under,
lift the kneecaps.

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Power up, press up, Plank Pose.

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Inhale and then exhale,
Downward Facing Dog.

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Nice work.

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Take a second to 
peddle it out here.

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Stretch it out, do your thing.

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Love yo self.

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Great, keep working here if you
want a little more heat today,

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you're gonna walk the 
palms out as wide as your mat.

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Turn the two big toes in.

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Then, hug the 
lower ribs in to support.

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You're gonna bring your left
hand to touch your heart space,

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that's right hand.

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Bring your right hand 
to touch your heart space.

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Claw through your left 
fingertips and then switch.

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Left hand to 
touch your heart space,

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claw through 
your right fingertips.

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Okay, bring both 
hands to the earth,

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bend the knees, belly comes
to the tops of the thighs.

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Inhale to look forward and

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exhale to make 
your way to the top.

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As you're ready, 
inhale to find length.

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Long neck and then 
exhale to soften and bow.

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And root to rise, inhale,
reach for the sky.

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Big stretch, big breath.

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And then exhale, hands to heart.

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Nice, from here, interlace
the fingertips behind the back.

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Knuckles draw down and away as
we open up through the chest.

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Breathe deep.

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Then find that 
soft bend in the knees,

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release the fingertips,

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and inhale, reach for the sky.

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Big stretch, 
exhale to rain it down.

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Inhale to catch a wave.

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See if you can really 
sync up with your breath here.

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And then, exhale, 
soften and release.

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Plant the palms, 
step the right toes back,

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step the left toes back.

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Shift forward, look forward.

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This time belly to Cobra 
or now Chaturanga to Up Dog.

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Open the chest.

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Use your inhale to 
lift up through the sternum.

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And then use your exhale to make
your way everyone back to Plank.

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Then inhale, and again, and
exhale to your Downward Dog.

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Nice work.

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Great, anchor through 
the left heel and inhale,

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lift the right leg up high.

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Exhale, shift forward.

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Squeeze and lift.

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Try to hug your right 
heel up towards your bum.

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Yes, and then 
step it all the way up.

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Pivot on the back foot.

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Nice and slow, Warrior I.

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We'll bring the hands 
to the heart to start,

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just to center.

246
00:12:01,254 --> 00:12:03,389
Lift the sternum 
up to the thumbs.

247
00:12:03,389 --> 00:12:06,674
Connect to your core.

248
00:12:06,674 --> 00:12:09,312
And then when you're ready,
inhale reach for the sky.

249
00:12:11,731 --> 00:12:14,029
Warrior I.

250
00:12:14,029 --> 00:12:15,768
Great, pull the thumbs back.

251
00:12:15,768 --> 00:12:16,803
Sink a little deeper.

252
00:12:16,803 --> 00:12:20,106
Inhale in, then exhale,
Warrior Two.

253
00:12:20,106 --> 00:12:22,575
Back toes are turned in.

254
00:12:22,575 --> 00:12:24,310
So you can take 
a moment to really

255
00:12:24,310 --> 00:12:26,446
check out your foundation here.

256
00:12:26,446 --> 00:12:30,183
Really build the 
awareness from the ground up.

257
00:12:30,183 --> 00:12:32,318
Making sure you 
have a nice wide stance.

258
00:12:34,662 --> 00:12:36,789
Then, when you feel like 
you have your foundation,

259
00:12:36,789 --> 00:12:40,059
go ahead and send a 
strong focus all the way out.

260
00:12:40,059 --> 00:12:42,695
Pull the pinkies back.

261
00:12:42,695 --> 00:12:44,564
Reaching way 
beyond the fingertips.

262
00:12:44,564 --> 00:12:47,100
Let energy just go way 
beyond your physical body.

263
00:12:48,572 --> 00:12:51,264
And then here we go, we're gonna
open the palms up towards the

264
00:12:51,264 --> 00:12:54,674
sky and inhale straighten the
front leg and fingertips kiss

265
00:12:54,674 --> 00:12:56,542
all the way up and overhead.

266
00:12:56,542 --> 00:12:59,846
Exhale, strong focus out past
your right fingertips as you

267
00:12:59,846 --> 00:13:02,148
bend the front knee, Warrior II.

268
00:13:02,148 --> 00:13:05,051
Inhale, press into the 
big toe mound of your right foot

269
00:13:05,051 --> 00:13:05,885
as you reach up.

270
00:13:05,885 --> 00:13:10,390
Fingertips kiss and 
then exhale, Warrior II.

271
00:13:10,390 --> 00:13:12,792
Keep it going with your breath.

272
00:13:12,792 --> 00:13:15,389
Squeeze and lift.

273
00:13:23,803 --> 00:13:28,207
So head, heart and 
center are in alignment here.

274
00:13:28,207 --> 00:13:29,442
We're moving with the breath.

275
00:13:29,442 --> 00:13:31,678
Literally letting the 
breath fuel the movement.

276
00:13:32,971 --> 00:13:35,248
And the movement 
inspire the breath.

277
00:13:35,248 --> 00:13:38,618
Do one more and the next
time your front leg is straight

278
00:13:38,618 --> 00:13:42,422
fingertips kiss up and overhead,
we're going to slowly send the

279
00:13:42,422 --> 00:13:46,059
fingertips behind the neck or
behind the nape and then slowly

280
00:13:46,059 --> 00:13:49,195
all the way back out as you bump
the hips towards the back edge

281
00:13:49,195 --> 00:13:52,799
of your mat and slow 
tilt all the way down.

282
00:13:52,799 --> 00:13:54,434
Triangle Pose.

283
00:13:54,434 --> 00:13:55,568
Not gonna be here long.

284
00:13:55,568 --> 00:13:58,938
Open the heart up 
towards the sky and then exhale,

285
00:13:58,938 --> 00:14:02,308
look down, bring the left
fingertips down to the earth.

286
00:14:02,308 --> 00:14:03,676
Bend your front knee and we come

287
00:14:03,676 --> 00:14:06,479
all the way back to
our nice low lunge.

288
00:14:06,479 --> 00:14:08,081
Voila, beautiful.

289
00:14:08,081 --> 00:14:09,082
Lower the back knee.

290
00:14:09,082 --> 00:14:11,451
Inhale, open the chest,
open your heart.

291
00:14:11,451 --> 00:14:14,087
Palms open towards the 
front edge of your mat.

292
00:14:15,012 --> 00:14:16,656
Gorgeous and then here we go.

293
00:14:16,656 --> 00:14:19,669
Exhale to release,
plant the palms.

294
00:14:19,669 --> 00:14:23,096
Steps the right toes back. 
Optional vinyasa here,

295
00:14:23,096 --> 00:14:25,598
belly to Cobra or 
Chaturanga to Up Dog.

296
00:14:25,598 --> 00:14:29,485
Take it or leave it or go
straight to Downward Facing Dog.

297
00:14:29,485 --> 00:14:31,245
Breathing deep.

298
00:14:33,439 --> 00:14:36,476
Checking in 
with your body today.

299
00:14:36,476 --> 00:14:40,155
Checking in 
with your mind today.

300
00:14:41,814 --> 00:14:43,583
Listening to your heart.

301
00:14:45,075 --> 00:14:47,787
Today 'cause 
every day is different.

302
00:14:47,787 --> 00:14:49,288
When you come to 
that Downward Dog,

303
00:14:49,288 --> 00:14:51,624
deep breath, 
inhale through the nose.

304
00:14:51,624 --> 00:14:53,459
Go ahead and exhale 
out through the mouth.

305
00:14:53,459 --> 00:14:56,129
Nice cleansing breath.

306
00:14:56,129 --> 00:14:58,231
And then anchor the 
right heel now and inhale,

307
00:14:58,231 --> 00:15:00,767
lift the left leg up high.

308
00:15:00,767 --> 00:15:03,903
Exhale, shift forward, 
squeeze, engage your core.

309
00:15:03,903 --> 00:15:06,072
Try to touch your left heel up
towards your left glute as you

310
00:15:06,072 --> 00:15:08,074
press away from your yoga mat.

311
00:15:08,074 --> 00:15:10,476
Great, and then step 
it up all the way up.

312
00:15:10,476 --> 00:15:12,678
Great, inhale to open the chest.

313
00:15:12,678 --> 00:15:14,447
Find your footing.

314
00:15:14,447 --> 00:15:16,048
Nice low lunge and 
then when you're ready,

315
00:15:16,048 --> 00:15:17,483
pivot on the back foot.

316
00:15:17,483 --> 00:15:20,119
Palms come together and 
we'll rise up preparing for

317
00:15:20,119 --> 00:15:21,500
Virabhadrasana I.

318
00:15:23,049 --> 00:15:25,958
Hmmm.

319
00:15:25,958 --> 00:15:27,927
So press into the 
knife edge of that back foot.

320
00:15:27,927 --> 00:15:30,596
Remember back 
toes are turned in.

321
00:15:30,596 --> 00:15:31,798
Lengthen tailbone down.

322
00:15:31,798 --> 00:15:33,332
When you feel like you're ready,

323
00:15:33,332 --> 00:15:37,036
inhale to reach 
the fingertips up high.

324
00:15:37,036 --> 00:15:38,838
Pull the thumbs back,
lift your chest.

325
00:15:38,838 --> 00:15:39,806
Keep that front knee bent.

326
00:15:39,806 --> 00:15:41,307
You got it.

327
00:15:41,307 --> 00:15:43,519
Inhale, lift, lift, lift.

328
00:15:43,519 --> 00:15:46,879
And then exhale, 
here we go, Warrior II.

329
00:15:46,879 --> 00:15:49,415
Now you can widen 
your stance, get situated,

330
00:15:49,415 --> 00:15:51,717
turn those back toes in.

331
00:15:51,717 --> 00:15:53,019
Feel this strong connection as

332
00:15:53,019 --> 00:15:54,954
you drop your 
center down in space.

333
00:15:54,954 --> 00:15:57,857
And then again, energy way
beyond the physical body here.

334
00:15:57,857 --> 00:15:59,081
So we're really reaching.

335
00:16:03,259 --> 00:16:05,665
And then layer the breath 
back in when you lose it

336
00:16:05,665 --> 00:16:07,333
'cause it comes and goes.

337
00:16:07,333 --> 00:16:09,402
Bring that consciousness back.

338
00:16:09,402 --> 00:16:11,771
And here we go, inhale,
open the palms,

339
00:16:11,771 --> 00:16:12,638
straighten the front leg.

340
00:16:12,638 --> 00:16:14,941
Press into the big toe 
mound of your left foot.

341
00:16:14,941 --> 00:16:17,176
Reach all the way up, 
lift up from the pelvic floor,

342
00:16:17,176 --> 00:16:19,278
fingertips kiss up and overhead.

343
00:16:19,278 --> 00:16:21,363
And then exhale, Warrior II.

344
00:16:21,363 --> 00:16:23,216
Strong and steady.

345
00:16:23,216 --> 00:16:24,617
With the breath, inhale.

346
00:16:24,617 --> 00:16:26,786
Marry breath to movement,
movement to breath.

347
00:16:28,494 --> 00:16:30,590
And exhale, 
moving with intention.

348
00:16:30,590 --> 00:16:32,892
That's really 
what vinyasa means.

349
00:16:32,892 --> 00:16:34,894
Keep it going.

350
00:16:36,295 --> 00:16:39,265
Inhaling to reach up,
squeeze and lift, exhale.

351
00:16:39,265 --> 00:16:42,057
Strong and steady, Warrior II.

352
00:16:42,057 --> 00:16:43,707
Keep it going.

353
00:16:49,141 --> 00:16:52,257
Think of the archetypes here,
the Warriors.

354
00:17:02,188 --> 00:17:05,523
As you inhale, press 
into your front foot firmly,

355
00:17:05,523 --> 00:17:08,390
all four corners 
dig into that heel.

356
00:17:08,390 --> 00:17:11,186
Great and then exhale.

357
00:17:11,186 --> 00:17:11,830
You're doing great.

358
00:17:11,830 --> 00:17:13,866
Then next time 
you're all the way up,

359
00:17:13,866 --> 00:17:16,068
fingertips reach up,
stick with it,

360
00:17:16,068 --> 00:17:17,303
lift up from the pelvic floor.

361
00:17:17,303 --> 00:17:19,972
Bring the hands 
behind the back of the head.

362
00:17:19,972 --> 00:17:23,643
And then they're gonna slowly
trace back out as you bump your

363
00:17:23,643 --> 00:17:25,144
hips to the back 
edge of your mat.

364
00:17:25,144 --> 00:17:27,069
Pull the left 
hip crease up and in.

365
00:17:27,069 --> 00:17:30,483
And we'll tilt down and over,
Triangle Pose,

366
00:17:30,483 --> 00:17:31,384
Trikonasana.

367
00:17:31,384 --> 00:17:34,420
Only for one cycle of breath
here so really open the chest up

368
00:17:34,420 --> 00:17:35,655
towards the sky.

369
00:17:35,655 --> 00:17:36,989
Fully embody the pose.

370
00:17:36,989 --> 00:17:38,891
Remember your 
breath supporting you.

371
00:17:38,891 --> 00:17:41,127
And then we'll 
slowly send the gaze down,

372
00:17:41,127 --> 00:17:42,295
start to bend that front knee.

373
00:17:42,295 --> 00:17:44,397
Right fingertips 
come to the earth.

374
00:17:44,397 --> 00:17:46,265
We come back to 
our nice low lunge.

375
00:17:46,265 --> 00:17:49,335
Lower the back 
knee as you're ready.

376
00:17:49,335 --> 00:17:51,747
And then loop the shoulders.

377
00:17:51,747 --> 00:17:54,740
Lift the palms, they face 
forward as you inhale.

378
00:17:54,740 --> 00:17:57,476
Get this big stretch 
as you lift your heart.

379
00:17:57,476 --> 00:18:00,313
Crown of the head 
lengthens up and back.

380
00:18:00,313 --> 00:18:01,948
Nice work and 
then we'll release.

381
00:18:01,948 --> 00:18:03,939
Great, plant the palms.

382
00:18:03,939 --> 00:18:06,852
You're gonna come to 
a Plank or Half-Plank.

383
00:18:06,852 --> 00:18:08,554
Reach your heels back.

384
00:18:08,554 --> 00:18:09,855
Press away from your yoga mat.

385
00:18:09,855 --> 00:18:12,191
Lift your front body 
up to meet your back body.

386
00:18:12,191 --> 00:18:13,693
You can, you will.

387
00:18:13,693 --> 00:18:16,629
We're here for 
five, four, three.

388
00:18:16,629 --> 00:18:18,998
Welcome that shake, 
that heat, that prana.

389
00:18:18,998 --> 00:18:22,868
Two, and slowly lower your
knees with control on the one.

390
00:18:22,868 --> 00:18:24,870
Getting stronger by the day.

391
00:18:24,870 --> 00:18:29,645
Not just in the physical 
body but this connection.

392
00:18:29,645 --> 00:18:32,011
Mind and heart.

393
00:18:32,011 --> 00:18:33,579
Alright we're gonna 
come to Baddha Konasana.

394
00:18:33,579 --> 00:18:35,548
So sit up nice and tall.

395
00:18:35,548 --> 00:18:37,203
Bring the soles of 
your feet together.

396
00:18:39,497 --> 00:18:41,954
And yep, you guessed it.

397
00:18:41,954 --> 00:18:44,657
You're gonna bring your thumbs,
you're gonna bring 'em right to

398
00:18:44,657 --> 00:18:46,525
the arches of the feet.

399
00:18:46,525 --> 00:18:49,729
And you're gonna take your gaze
off the video and just take a

400
00:18:49,729 --> 00:18:53,171
look down at your sweet feet.

401
00:18:53,171 --> 00:18:58,738
And maybe you consider in your
mind that you're not giving your

402
00:18:58,738 --> 00:19:00,973
feet enough love.

403
00:19:00,973 --> 00:19:05,444
So we're gonna take a moment
here for a little self massage.

404
00:19:07,029 --> 00:19:10,082
A little yoga massage.

405
00:19:10,082 --> 00:19:13,452
And if this is not your thing,
you're with the 90% that's not

406
00:19:13,452 --> 00:19:17,256
your thing so let's 
give you some action points.

407
00:19:17,256 --> 00:19:20,126
You're gonna just take your
thumbs to the arches

408
00:19:20,126 --> 00:19:23,362
and just pull at that area.

409
00:19:23,362 --> 00:19:26,499
Just pull away from the center
of your foot out to the arches.

410
00:19:27,858 --> 00:19:29,602
And then if that's 
all you do, that's great.

411
00:19:29,602 --> 00:19:34,173
But if it, maybe, inspires
you to start making the rounds,

412
00:19:34,173 --> 00:19:37,864
(laughs) this is so bizarre,
on your feet.

413
00:19:37,864 --> 00:19:39,512
Go ahead and give 
yourself a little massage.

414
00:19:39,512 --> 00:19:41,580
You might move the toes.

415
00:19:41,580 --> 00:19:46,341
You might massage 
the ankles, the heels.

416
00:19:47,553 --> 00:19:50,823
And then remember this moment
the next time you're getting out

417
00:19:50,823 --> 00:19:54,894
of the shower, 
you are feeling anxious,

418
00:19:54,894 --> 00:19:57,163
even first thing in the morning,
you can take a little oil or

419
00:19:57,163 --> 00:19:59,098
take a little lotion and just

420
00:19:59,098 --> 00:20:02,168
give yourself a little foot
and ankle massage.

421
00:20:02,168 --> 00:20:04,403
This comes with a 
nice hip opener here.

422
00:20:04,403 --> 00:20:06,892
And we're 
sitting up nice and tall.

423
00:20:06,892 --> 00:20:08,551
Breathing deep.

424
00:20:10,409 --> 00:20:12,011
And then when 
you feel satisfied,

425
00:20:12,011 --> 00:20:14,526
like you've had enough,
but take your time,

426
00:20:14,526 --> 00:20:17,950
you're gonna grab the ankles
and lift up from your heart.

427
00:20:19,299 --> 00:20:20,986
You're gonna close your eyes.

428
00:20:23,871 --> 00:20:28,427
And we're gonna draw this
beautiful white line from the

429
00:20:28,427 --> 00:20:32,665
base of the pelvis, 
the base of the spine,

430
00:20:32,665 --> 00:20:36,001
all the way up to your navel.

431
00:20:38,138 --> 00:20:40,573
And then all the way up 
past your center and if your

432
00:20:40,573 --> 00:20:42,141
legs are shaking, 
your hips are shaking,

433
00:20:42,141 --> 00:20:45,109
breathe, breathe, breathe deep.

434
00:20:45,109 --> 00:20:47,597
And then all the way 
up to your heart center,

435
00:20:47,597 --> 00:20:48,748
your sternum.

436
00:20:48,748 --> 00:20:52,680
The chest lifts and there's
this inner ecosystem that's going,

437
00:20:52,680 --> 00:20:55,921
"Okay, okay, we support this.
This is what's happening?

438
00:20:55,921 --> 00:20:57,356
"Okay, we'll support it by

439
00:20:57,356 --> 00:20:59,225
"energetically lifting 
all the way up."

440
00:20:59,225 --> 00:21:03,662
And then that soft white light
is gonna continue to draw a line

441
00:21:03,662 --> 00:21:06,882
all the way up 
through the throat chakra.

442
00:21:06,882 --> 00:21:08,300
Couldn't help myself, 
up through the throat,

443
00:21:08,300 --> 00:21:12,500
and then all the way 
through the neck and jaw.

444
00:21:12,500 --> 00:21:16,076
And all the way up 
through the third eye.

445
00:21:16,076 --> 00:21:19,712
And then all the way 
up through the crown.

446
00:21:19,712 --> 00:21:21,347
Take one more 
cycle of breath here

447
00:21:21,347 --> 00:21:24,613
to find places to 
lift and lengthen.

448
00:21:24,613 --> 00:21:26,952
And then use your 
exhale to really ground down.

449
00:21:26,952 --> 00:21:29,504
Maybe elbows down,
shoulders down.

450
00:21:33,425 --> 00:21:35,094
Nice and then 
we're gonna release.

451
00:21:35,094 --> 00:21:38,510
Just cross one 
ankle over the other.

452
00:21:38,510 --> 00:21:41,033
And bring the hands 
together at the heart.

453
00:21:41,033 --> 00:21:43,035
Come into Sukhasana.

454
00:21:44,270 --> 00:21:46,272
Take a deep breath.

455
00:21:47,439 --> 00:21:49,441
Exhale to relax the shoulders.

456
00:21:53,012 --> 00:21:55,014
Inhale, lots of love in.

457
00:21:57,316 --> 00:21:59,671
And exhale, lots of love out.

458
00:22:01,294 --> 00:22:02,354
We're gonna end with a twist.

459
00:22:02,354 --> 00:22:06,892
Just to kind of put the cherry
on top of this idea of just

460
00:22:06,892 --> 00:22:10,496
taking some time for yourself
and getting out of your own way.

461
00:22:10,496 --> 00:22:12,865
Remembering that a 
little goes a long way.

462
00:22:12,865 --> 00:22:16,885
Just connecting the mind and the
body or the mind and the heart.

463
00:22:16,885 --> 00:22:19,371
So you're gonna sit
up nice and tall here, inhale.

464
00:22:19,371 --> 00:22:21,707
And then exhale, nice, 
easy twist to the left.

465
00:22:21,707 --> 00:22:23,042
Right hand comes 
to the left knee,

466
00:22:23,042 --> 00:22:24,276
left fingertips behind.

467
00:22:24,276 --> 00:22:25,811
So you want to try to create

468
00:22:25,811 --> 00:22:27,846
this nice long 
line in the spine.

469
00:22:27,846 --> 00:22:31,750
So if you're rounding here,
maybe sit up on something.

470
00:22:31,750 --> 00:22:33,752
You can even 
double up on your mat.

471
00:22:36,188 --> 00:22:38,903
Or just come out of the 
twist a little bit more.

472
00:22:38,903 --> 00:22:40,731
Right, we don't 
have to go so far.

473
00:22:42,895 --> 00:22:44,463
Breathe deep here.

474
00:22:44,463 --> 00:22:47,366
Your last joyous 
breaths of today's Sadhana,

475
00:22:47,366 --> 00:22:51,729
today's practice, 
today's showing up.

476
00:22:51,729 --> 00:22:54,240
And come back through center
and take it to the other side.

477
00:22:54,240 --> 00:22:57,425
Breathing as you 
lift up through the spine.

478
00:22:57,425 --> 00:22:59,445
And then drawing 
the navel in and up.

479
00:22:59,445 --> 00:23:04,086
Connecting to that strong 
center as you breathe out.

480
00:23:10,823 --> 00:23:13,092
Take one more breath, 
inhale to sit up nice and tall.

481
00:23:13,092 --> 00:23:15,594
Again, this exhale's 
an opportunity to

482
00:23:15,594 --> 00:23:19,832
just wring out the sponge.
Let go of the excess.

483
00:23:21,900 --> 00:23:24,703
So that when you come 
back center nice and easy,

484
00:23:24,703 --> 00:23:26,705
here we go.

485
00:23:29,808 --> 00:23:33,379
You can start to find 
the little inner smile.

486
00:23:33,379 --> 00:23:34,713
Bring the hands back together at

487
00:23:34,713 --> 00:23:36,715
the heart to seal 
our practice today.

488
00:23:41,487 --> 00:23:43,769
Inhale, nice, 
refreshing breath in.

489
00:23:46,053 --> 00:23:48,594
And exhale, to empty it out.

490
00:23:52,264 --> 00:23:54,933
From my heart to yours,
truly my heart goes out to you.

491
00:23:54,933 --> 00:23:57,036
Thank you so much for sharing
your time and your energy and

492
00:23:57,036 --> 00:24:00,239
your practice with me and the
Yoga With Adriene community.

493
00:24:00,239 --> 00:24:01,640
Let me know how you're feeling,

494
00:24:01,640 --> 00:24:03,509
how your practice 
went down below.

495
00:24:03,509 --> 00:24:07,068
Subscribe to this channel 
if you haven't already

496
00:24:07,068 --> 00:24:10,316
and share it with everyone.

497
00:24:10,316 --> 00:24:13,085
The world needs more yoga.

498
00:24:13,085 --> 00:24:15,187
Anyway, it can be with 
me or it can be with anyone.

499
00:24:15,187 --> 00:24:16,422
Alright, thank you so much.

500
00:24:16,422 --> 00:24:20,020
We'll bring the thumbs 
right up to the third eye.

501
00:24:20,020 --> 00:24:22,813
Take a deep breath in.

502
00:24:22,813 --> 00:24:27,633
And we bow to our highest self.

503
00:24:27,633 --> 00:24:30,435
And also recognize 
that in each other.

504
00:24:30,435 --> 00:24:31,660
You guys rock.

505
00:24:31,660 --> 00:24:34,869
Namaste.

506
00:24:34,869 --> 00:24:38,517
(upbeat music)