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- Howdy everyone and
welcome to Yoga With Adriene.

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I'm Adriene and
today we have an awesome

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hips and heart practice for you.

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So this one is yummy, is
delicious and I highly suggest

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or I do suggest that you
grab a dish towel or bathroom,

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like a little bathroom towel
or this is a cloth napkin,

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even a pillowcase
will work to serve as

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your makeshift
at-home yoga strap.

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So grab your tool and then
hop into something comfy

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and let's get started.

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(gentle music)

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Alright my darling friends,

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let's begin seated
on the ground.

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As always, if you know that
it's best for you to sit up on a

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little blanket or block or
pillow then go ahead and lift

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the hips so that you
can sit up nice and tall.

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In time you'll find with regular
and particularly and particular

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daily practice it'll be easier
and easier to sit on the ground,

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sit up nice and tall.

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Just be thoughtful and kind
and honor where you're at today.

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Alright, when you're ready,
we're gonna actually uncross the

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ankles and we're gonna bring the
left heel in and then the right

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heel so that the feet are
side-by-side and not crossed.

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And then you can take whatever
little movements you need here

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so you can sit up as tall as you
can and then don't worry about

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the shape what it looks like
if you feel little off kilter.

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That's why were
here to practice,

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to create balance between the
left and right side of the body.

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So if you feel like you
look like this, don't worry.

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You know only I'm the
one putting this on YouTube.

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(laughs) Unless
you're taping yourself.

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Just a little reminder as we
sometimes come into the simple

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shapes we already start to
create this narrative or this

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thought line of you know,
"I'm not doing it right," or

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"I'm so off," or
"I'm not flexible enough."

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So just a little guidance to
take note of that and then don't

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worry about what it looks like.
Just focus on the shape.

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That's purely
what this is all about.

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Focusing on the sensation,
how it feels

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and it's a great reminder at the

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beginning of today's
practice because today's

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practice is all about
tending to the heart space.

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We're gonna open up
through the shoulders.

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Kind of get you feeling nice
and broad and lifted through the

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chest and then also
tending to tight hips.

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So these two can run in tandem

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and

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we'll see what's up.

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Starting with the breath,
big inhale.

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And exhale.

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Next time you inhale, imagine
your breath going in through

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your nose and traveling
down towards this heavy area.

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The groin, the hips,
the bum, the legs.

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Just imagine the
breath traveling down,

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whatever that means to you.

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Cool and then relax.

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And then again,
consider the breath going up.

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Imagine it going down,
(clears throat) excuse me,

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down towards the hips.

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Mmmm.

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Awesome, then take
one more deep breath in.

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And this time exhale,
relax the shoulders down.

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See if you can sit up
out of the base of the spine,

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whatever that means to you,
a little bit more.

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So you might even feel like
actual space in the lower belly,

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in the side body.

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Maybe you thought you were
sitting up as tall as you could

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but now you found
half an inch more.

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And then from here we're
gonna grab your towel or

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whatever you you picked,
a pillowcase, whatever.

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You're gonna take one end and
the other so it's nice and taut.

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And you're gonna take
it right out in front.

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Notice which foot is in
front, or we all did the right.

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So notice how the
right foot's in front.

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You're gonna
activate those toes a bit.

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So they're not soft.

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But from there you're gonna sit
up nice and tall and from here

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we're gonna inhale draw
the knuckles all the way

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up towards the sky.

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And then exhale all the
way back down to the heart.

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Inhale, thighs grow
heavy as you reach up.

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And then exhale.

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Back in line with
the shoulders, the heart.

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Keep it going, inhale.

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And exhale.

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Each time you lift up, you can
aim to gain more space in the

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belly and the side
body and the lower back.

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And get really
heavy in your lower body,

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your legs, from the waist down.

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Do one more, inhale, wrap
the shoulder blades around.

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Knuckles up
towards the sky and back.

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Nice and then exhale,
hands in line with the heart.

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Beautiful. Now we're gonna
go inhale all the way up

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and then over towards the side.

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Bet you could guess that but
you're gonna keep the thighs,

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the legs really heavy.

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So this is where it's important
to not focus the shape

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but just the sensation.

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So only go as far
as you feel in control.

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Legs grounding down.

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Hug the lower ribs in.

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Breathe deep.

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So I could go here but then
I'm gonna lose this connection.

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So staying connected
through the upper abdominals,

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lower belly.
Legs grounding down.

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Beautiful, inhale,
come back up to center

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and right on to the other side.

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From the waist down really heavy

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and then lifting
up out from there.

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Keeping the chest lifted,
heart lifted, inhale.

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Exhale, back to center and
then slow and with control,

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don't give up.
Stay present.

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Building endurance, beautiful.

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From here, we're gonna slowly
just bring the knuckles in to

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touch each other.

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You can hold on to your tool,
and then release.

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Open the palms, palms
just rest gently in your lap.

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Great, nice beautiful conscious,

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dare I even say
meditative breath here.

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Just trying to paint
the pictures so inhale.

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Breath travels down
and exhale, we let it go.

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Inhale, breath travels down.

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And exhale, we let it go.

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Beautiful.

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Grab your towel or pillowcase,

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send the knuckles back out
and here we go.

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We're gonna inhale, you're gonna
draw the arms all the way over

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towards the left side.

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Requiring you
to get really heavy

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in the top of the right thigh.

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You're gonna think about drawing
a big rainbow or a semi-circle

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all the way up, and
then over towards the right.

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Beautiful, come
back through center,

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round through the spine.

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Great, and then
just repeat that nice,

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soft, easy movement.

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See if you can keep the
lower body nice and heavy.

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Keep the sternum lifted.

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Beautiful.
Bring it back to center.

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Inhale, reach up.
Check it out, listen carefully.

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Keep reaching,
nice taut towel here.

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You're gonna sit
back on the sits bones,

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bring the toes forward and then
you're gonna reverse the legs.

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So right heel comes in,
left leg now comes in front.

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And again, we activate.

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Energy in those left toes.

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Activate down.
Arms getting tired.

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Here we go, inhale, lift up,
breathe down as you lift up.

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And then exhale lower,
hands in line with the heart.

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Inhale, lift it up.

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And exhale, lower.

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Heart lifted.

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Inhale, reach up.

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You got this, lengthen through
all four sides of the torso and

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exhale hands in
line with the heart.

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And inhale, reach up.

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Beautiful, exhale.

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Send the napkin, pillowcase

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over towards the right.

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Beautiful, inhale,
come back to center.

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Exhale, navel draws
in for core support,

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over towards the left.
Legs are strong.

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Inhale, lift it up.

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Exhale, back down with control.

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Then here we go, knuckles
come in towards each other.

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And then rest.

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Open through the palms, soften.

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Upper back body is activated.

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Let the shoulders and the
arms, hands, wrists relax.

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Close your eyes if you dare,
take a deep inhale.

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Then soft, easy
exhale as you breathe out.

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Just letting it go.

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Inhale in again.

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And exhale, let it go.

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Beautiful! Grab your tool,
send it back out.

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Here we go, we're gonna keep the
lower body heavy as you slowly

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draw over towards the right.

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Inhale to come
up through center.

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Big semi-circle around and then
here now that you kind of know

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what you're doing,
you can really exaggerate

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chin to chest, rounding through.

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Beautiful. All the way back up,
keep it going.

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Focusing on the
sensation over the shape.

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Peek at me when you need to.
Otherwise, feel it out.

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Strong lower body, heart lifted.

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Pay attention to the
sensation in the hips.

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Cool and then the
next time you're up,

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inhale, look up.

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And then exhale,
knuckles come together,

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flip the script, relax it.
(sighs)

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Awesome.
Tuck the chin into the chest.

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Maybe take a couple moments here

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on your own to
check in with the head.

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Maybe nodding the head
yes or no or maybe soft,

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easy circles with the nose.

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Then you're gonna
take your piece of fabric,

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whatever you chose,
put it to the side.

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Then you're gonna
sit up nice and tall.

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Inhale in.

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Exhale, you're gonna shift back

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on to your sits bones again.

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Little bit of Texan came out
there and you're gonna bring the

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two big toes to touch.

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You're gonna interlace the
fingertips behind your tail.

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Beautiful, so we're
in a supported Boat here.

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Finding a nice heart opener here

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as you activate
the upper back body.

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If you want a little more core
stimulation just release the

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fingertips, bring them forward.

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What we're wanting
to do is keep this nice,

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broad chest here.

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So if you can't do that
with the fingertips lifted,

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just go ahead and interlace,

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hold your hands
behind your thighs.

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Breathing deep here.

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Keep lifting
from the armpit chest.

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You got it.

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One more cycle of breath.

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Fabulous then from here,
we're gonna bring the feet to

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the ground, nice and easy
bring the fingertips back.

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Palms back, fingertips are going
to point in towards your body.

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Inhale in, exaggerate
this lift in the heart.

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So find a nice,
juicy back bend here.

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You're gonna
imagine you're squeezing

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an imaginary block
between your legs.

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Heels are in
line with your hips.

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Then carve a line
with your nose forward,

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be gentle, up and back.

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Exaggerating this back
bend here just a bit more.

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Nice and then if
it feels okay here,

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you might drop to one
forearm and then the other.

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Inhale, lift the chest.

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Exhale, crown of
the head reaches back.

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But we're not letting it
dip all the way back here.

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Nice and in control.
Building strength.

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Mindfully breathe deep.

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Wonderful, wonderful,
inhale in, lift the chest.

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Exhale, if you're
on your elbows,

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press back up to the palms.

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And then from here we're gonna
kick the right foot up and we're

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gonna cross it over
the top of the left thigh.

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And you'll know right away.

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Okay, hello.

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If you need a little more then
you're just gonna use your hands

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here to lift the bum up
and walk it a little bit

246
00:12:31,583 --> 00:12:33,583
closer towards your heel.

247
00:12:33,583 --> 00:12:36,083
Then from here you can
turn the fingertips out.

248
00:12:39,000 --> 00:12:40,375
You can keep them turned in.

249
00:12:40,375 --> 00:12:43,625
You can come on to the forearms.

250
00:12:43,625 --> 00:12:48,417
The goal is to maintain the lift
in the heart while

251
00:12:48,417 --> 00:12:52,875
cultivating this extraordinary
opening in the hip, okay?

252
00:12:52,875 --> 00:12:54,625
So when the heart
begins to collapse here,

253
00:12:54,625 --> 00:12:59,041
that's when you need to maybe
take a deep breath and shift.

254
00:13:01,083 --> 00:13:02,500
When you feel like
the heart is lifted,

255
00:13:02,500 --> 00:13:04,333
you can feel the
sensation in your right hip.

256
00:13:04,333 --> 00:13:05,542
Breathe deep.

257
00:13:12,208 --> 00:13:15,041
And if it's too much, you can
back off by creating more space

258
00:13:15,041 --> 00:13:18,291
between your left
heel and your left glute.

259
00:13:18,291 --> 00:13:20,959
If you need as little more,
scotch it on in.

260
00:13:20,959 --> 00:13:22,542
Sit up nice and tall.

261
00:13:22,542 --> 00:13:26,375
Remember the invitation is to
keep the heart lifted as you

262
00:13:26,375 --> 00:13:28,375
open hip here.

263
00:13:38,208 --> 00:13:39,792
Nice, take a deep breath in.

264
00:13:39,792 --> 00:13:42,875
Inhale, exhale, check it out.

265
00:13:42,875 --> 00:13:45,625
Back on to the forearms,

266
00:13:45,625 --> 00:13:46,917
keep the right
ankle where it is.

267
00:13:46,917 --> 00:13:48,917
You're gonna come all
the way on to your back.

268
00:13:50,542 --> 00:13:53,667
You're gonna
grab your dish towel.

269
00:13:55,792 --> 00:13:59,500
Excuse me while
I make an adjustment.

270
00:13:59,500 --> 00:14:02,417
And then from here you're
gonna uncross your right leg,

271
00:14:02,417 --> 00:14:04,542
bring it all the
way up towards the sky.

272
00:14:04,542 --> 00:14:08,125
Bring your dish towel around
the back of the hamstring or the

273
00:14:08,125 --> 00:14:11,250
back of the calf
or around your foot.

274
00:14:13,458 --> 00:14:17,250
Using a little at-home yoga
strap and you're gonna breathe

275
00:14:17,250 --> 00:14:20,875
deep here pressing your foot

276
00:14:20,875 --> 00:14:24,583
or your calf or
your hamstring into

277
00:14:24,583 --> 00:14:28,250
the towel and giving it a little
resistance by pulling it

278
00:14:28,250 --> 00:14:31,834
in towards your body.
Breathe deep here.

279
00:14:31,834 --> 00:14:33,458
Yogi's choice,
I'll give you the option.

280
00:14:33,458 --> 00:14:36,125
You can extend through
that leg if it feels awesome.

281
00:14:36,125 --> 00:14:38,417
Otherwise, you can just keep
it nice and firmly planted.

282
00:14:44,000 --> 00:14:47,291
You gotta bring the breath.
Nice, full deep breaths.

283
00:14:50,708 --> 00:14:53,417
Great, take one
more big inhale here.

284
00:14:53,417 --> 00:14:56,667
Then exhale you're gonna take
both ends of your towel into

285
00:14:56,667 --> 00:15:00,000
your right hand and bring your
left hand either to the top of

286
00:15:00,000 --> 00:15:02,291
the left hip crease or if that
leg it extended just bring it

287
00:15:02,291 --> 00:15:05,500
right to the top
of the left thigh, excuse me.

288
00:15:05,500 --> 00:15:07,417
Yes, inhale in.

289
00:15:07,417 --> 00:15:09,750
Snuggle the shoulder blades
underneath your heart space.

290
00:15:09,750 --> 00:15:12,917
Keep the heart open.

291
00:15:12,917 --> 00:15:15,166
Present, alive, inhale.

292
00:15:15,166 --> 00:15:19,834
Exhale soft bend in your right
knee first before you even move,

293
00:15:19,834 --> 00:15:22,208
micro-bend here.

294
00:15:22,208 --> 00:15:25,583
Not so much here or here.
But right here.

295
00:15:25,583 --> 00:15:29,583
And then inhale, lift the chest,
prominent heart opener here,

296
00:15:29,583 --> 00:15:31,875
nice and easy.

297
00:15:31,875 --> 00:15:34,625
And then exhale, keep the left
side of the body heavy as you

298
00:15:34,625 --> 00:15:38,792
slowly turn your right
toes out and slowly open,

299
00:15:38,792 --> 00:15:40,667
open, open,
through that right hip.

300
00:15:40,667 --> 00:15:42,250
You're gonna have
to really move slow here

301
00:15:42,250 --> 00:15:44,667
to keep that left hip grounding.

302
00:15:44,667 --> 00:15:47,542
Beautiful, you got it.

303
00:15:47,542 --> 00:15:51,000
And then I'm hitting the wall
here which is nice so I can use

304
00:15:51,000 --> 00:15:52,625
it to support me
but you can begin

305
00:15:52,625 --> 00:15:54,542
to straighten that leg in time.

306
00:15:54,542 --> 00:15:56,000
If this is really
new to your body,

307
00:15:56,000 --> 00:15:58,625
you're starting to feel it,
maybe feel a little tremble,

308
00:15:58,625 --> 00:16:01,375
little shake, breathe deep
and keep the knee bent.

309
00:16:01,375 --> 00:16:02,917
Okay?

310
00:16:04,000 --> 00:16:05,458
Breathing deep.

311
00:16:07,583 --> 00:16:11,792
And if you're like, "Oh my
gosh, I'm not even close," just

312
00:16:11,792 --> 00:16:16,375
remember I've been
practicing for like 15,

313
00:16:16,375 --> 00:16:20,417
20 years so don't worry.

314
00:16:20,417 --> 00:16:22,291
About a thing.

315
00:16:25,000 --> 00:16:26,000
Breathe deep.

316
00:16:29,500 --> 00:16:30,500
I swear I'm not tone deaf.

317
00:16:30,500 --> 00:16:34,250
I hate it when that happens.
(laughs)

318
00:16:34,250 --> 00:16:36,208
Makes me want to
sing it again right but it's

319
00:16:36,208 --> 00:16:38,166
not about me so
I'm not going to.

320
00:16:38,166 --> 00:16:43,417
Inhale, use an exhale, a sharp
exhale so activate an exhale to

321
00:16:43,417 --> 00:16:44,667
bring awareness to your center.

322
00:16:44,667 --> 00:16:45,708
So navel draws in.

323
00:16:45,708 --> 00:16:48,291
If you've even done the shhh
thing with me, it's that.

324
00:16:48,291 --> 00:16:52,458
Shhh brings you back so you're
moving from your middle back to

325
00:16:52,458 --> 00:16:54,500
center and then we're actually
going to go right back to where

326
00:16:54,500 --> 00:16:55,458
we came, where we started.

327
00:16:55,458 --> 00:16:57,375
So you're gonna
bend the left knee.

328
00:16:57,375 --> 00:17:01,667
Release your towel.
Cross it over.

329
00:17:01,667 --> 00:17:04,125
(sighs) Gorgeous.

330
00:17:04,125 --> 00:17:07,666
Inhale in.
Exhale, release.

331
00:17:07,666 --> 00:17:09,875
We're gonna use
our breath even in

332
00:17:09,875 --> 00:17:11,875
the transition here to inhale.

333
00:17:11,875 --> 00:17:15,250
Exhale, lift up on to
one elbow, then the other.

334
00:17:15,250 --> 00:17:18,416
Find that heart opener here,
lift your chest.

335
00:17:20,250 --> 00:17:22,500
Fabulous, then
press up on to the palms,

336
00:17:22,500 --> 00:17:25,708
back up on to the palms and
we'll give ourself a little space

337
00:17:25,708 --> 00:17:27,750
to start on the second side.

338
00:17:27,750 --> 00:17:30,000
So as you're ready,
fingertips in towards your body.

339
00:17:30,000 --> 00:17:30,959
Press into your palms.

340
00:17:30,959 --> 00:17:33,291
You'll kick your left leg up
this time and cross it over.

341
00:17:33,291 --> 00:17:36,417
So this one's gonna be different
based on a lot of things.

342
00:17:37,708 --> 00:17:40,041
Could be based on other
activities you're doing.

343
00:17:40,041 --> 00:17:43,166
Just based on the right
and left side of the body.

344
00:17:43,166 --> 00:17:46,583
Something you do regularly
so stay really present.

345
00:17:46,583 --> 00:17:48,041
And then here's
the Catch-22 today,

346
00:17:48,041 --> 00:17:50,458
normally I'd be like,
"Okay, hip day,"

347
00:17:50,458 --> 00:17:54,000
but heart too so lift the chest.

348
00:17:54,000 --> 00:17:55,834
Actively work to
lift, lift, lift,

349
00:17:55,834 --> 00:17:57,834
wrap your
shoulder blades around.

350
00:17:57,834 --> 00:18:01,166
And then again, if you
need more you can come closer.

351
00:18:01,166 --> 00:18:02,667
If you need to
back off a little bit,

352
00:18:02,667 --> 00:18:05,750
it's a very kind,
loving move to do just that.

353
00:18:08,333 --> 00:18:10,041
You can experiment
turning your wrists.

354
00:18:10,041 --> 00:18:12,792
You can experiment with
turning the fingertips out.

355
00:18:12,792 --> 00:18:15,041
Just keep your heart lifted.

356
00:18:15,041 --> 00:18:19,166
Breathing deep or
coming on to the forearms here,

357
00:18:19,166 --> 00:18:21,458
breathing deep.

358
00:18:21,458 --> 00:18:23,458
Active in the toes.

359
00:18:27,959 --> 00:18:29,959
Sitting up nice and tall.

360
00:18:32,834 --> 00:18:35,291
Working in this way is just
gonna change your game in so

361
00:18:35,291 --> 00:18:38,500
many activities where we're not
isolating body parts but we're

362
00:18:38,500 --> 00:18:42,000
thinking of it
as one moving unit.

363
00:18:46,458 --> 00:18:49,250
It's what creates the
coordination of a dancer,

364
00:18:49,250 --> 00:18:51,333
certainly help
me with my running.

365
00:18:53,583 --> 00:18:55,125
Strength training.

366
00:18:55,125 --> 00:18:56,208
If you do power lifting,

367
00:18:56,208 --> 00:18:58,750
you know you can't
just work on one part.

368
00:18:58,750 --> 00:19:01,125
It has to be a
whole package deal.

369
00:19:01,125 --> 00:19:02,291
So that's the idea here as you

370
00:19:02,291 --> 00:19:04,000
lift your heart for
one more breath.

371
00:19:07,750 --> 00:19:08,875
And then if you
aren't there already,

372
00:19:08,875 --> 00:19:11,333
let's come on to the elbows,
nice and slow.

373
00:19:11,333 --> 00:19:13,166
Take your time.

374
00:19:13,166 --> 00:19:15,333
Come on to your back,
nice and slow.

375
00:19:17,834 --> 00:19:22,959
Grab your dish
towel or your strap.

376
00:19:24,583 --> 00:19:26,500
And you're gonna bring it
behind your left thigh as you

377
00:19:26,500 --> 00:19:31,500
straighten left leg,
left calf or around the foot.

378
00:19:31,500 --> 00:19:32,875
And just notice how
this one's different.

379
00:19:32,875 --> 00:19:35,500
If you went on the foot for your
right doesn't necessarily mean

380
00:19:35,500 --> 00:19:37,458
it's a good place
to start for your left.

381
00:19:37,458 --> 00:19:39,542
So you could
work your way there.

382
00:19:44,041 --> 00:19:46,041
Now return to the breath.

383
00:19:56,542 --> 00:19:57,917
Check in with your heart space.

384
00:19:57,917 --> 00:20:01,250
Snuggle the shoulder blades
underneath your heart space.

385
00:20:03,333 --> 00:20:08,458
If you're here, this
is not a heart opener.

386
00:20:08,458 --> 00:20:10,208
So see if you can work to

387
00:20:10,208 --> 00:20:11,708
snuggle the shoulder
blades underneath.

388
00:20:11,708 --> 00:20:14,834
But if you need to back off a
little maybe you do that there.

389
00:20:16,583 --> 00:20:17,917
Keep the shoulders plugging in.

390
00:20:17,917 --> 00:20:19,917
One more breath,
you're doing great.

391
00:20:21,875 --> 00:20:25,542
Fab and then bring your strap
over into your left hand and

392
00:20:25,542 --> 00:20:29,542
keep the heart lifted,
shoulders plugging down.

393
00:20:29,542 --> 00:20:30,708
Right hand's gonna come to the

394
00:20:30,708 --> 00:20:33,417
top of the right
hip crease or right thigh.

395
00:20:33,417 --> 00:20:35,417
Can always extend that
leg if you haven't already

396
00:20:35,417 --> 00:20:37,208
and you want to give it a go.

397
00:20:37,208 --> 00:20:39,583
Inhale in first,
breathe into the belly.

398
00:20:39,583 --> 00:20:41,291
Nice diaphragmatic breath.

399
00:20:41,291 --> 00:20:43,375
Exhale, start bending
that left knee.

400
00:20:43,375 --> 00:20:46,291
Very important, soften,
soften here.

401
00:20:46,291 --> 00:20:50,208
So we don't want
to overdo in here.

402
00:20:50,208 --> 00:20:51,834
Great, inhale.

403
00:20:51,834 --> 00:20:53,458
Exahle, let's give it a go.

404
00:20:53,458 --> 00:20:56,583
Turn the left toes out.

405
00:20:56,583 --> 00:20:58,542
Nice and slow.

406
00:20:58,542 --> 00:21:00,375
How slow can you go?
Nice and slow.

407
00:21:00,375 --> 00:21:02,708
Paying attention
to how it feels.

408
00:21:02,708 --> 00:21:04,708
Turning left toes out.

409
00:21:04,708 --> 00:21:06,542
Nice, generous
bend in the left knee.

410
00:21:06,542 --> 00:21:07,875
As much as you need.

411
00:21:07,875 --> 00:21:10,417
Keep your right hand on the
top of that right hip crease to

412
00:21:10,417 --> 00:21:13,250
remind you to work both right
and left sides of the body.

413
00:21:13,250 --> 00:21:16,583
It's definitely core activation
here as you keep right shoulder,

414
00:21:16,583 --> 00:21:19,291
right elbow, right hip
down, down, down.

415
00:21:20,458 --> 00:21:22,834
And then maybe
you find your edge and

416
00:21:22,834 --> 00:21:25,417
you just pause and breathe deep.

417
00:21:25,417 --> 00:21:27,834
Maybe in time you work
to straighten that leg.

418
00:21:29,834 --> 00:21:31,917
Breathing deep.

419
00:21:34,458 --> 00:21:37,500
(deep breathing)

420
00:21:41,000 --> 00:21:43,750
Wherever you are,
take one more cycle of breath.

421
00:21:45,750 --> 00:21:48,208
And then bend that knee,
bring it back in.

422
00:21:48,208 --> 00:21:51,667
Move from your center,
your core all the way back.

423
00:21:51,667 --> 00:21:54,542
Awesome work.

424
00:21:54,542 --> 00:21:57,250
We're gonna release the strap,
bend the right knee,

425
00:21:57,250 --> 00:21:59,875
come right back to
where your started.

426
00:21:59,875 --> 00:22:02,750
Left ankle
crossed over the right.

427
00:22:02,750 --> 00:22:05,417
Yes, beautiful.

428
00:22:05,417 --> 00:22:08,208
One more breath here, inhale.

429
00:22:08,208 --> 00:22:09,708
And exhale, stay on your back.

430
00:22:09,708 --> 00:22:11,291
You're just gonna uncross.

431
00:22:11,291 --> 00:22:13,959
Left foot comes to the ground,
walk your heels up.

432
00:22:13,959 --> 00:22:16,166
Coming into Bridge Pose,
fingertips down.

433
00:22:16,166 --> 00:22:18,500
Snuggle the shoulder blades
underneath you heart space,

434
00:22:18,500 --> 00:22:20,125
toes pointing forward.

435
00:22:20,125 --> 00:22:23,291
Great, set yourself
up and then once again,

436
00:22:23,291 --> 00:22:26,583
imagine that imaginary
block between

437
00:22:26,583 --> 00:22:30,667
your legs that
is squeezing here.

438
00:22:30,667 --> 00:22:32,208
When you're
ready palms face down,

439
00:22:32,208 --> 00:22:33,834
snuggle the
shoulder blades underneath

440
00:22:33,834 --> 00:22:35,041
and here we go, lift off.

441
00:22:35,041 --> 00:22:37,792
Lifting hip points forward up,

442
00:22:37,792 --> 00:22:41,708
knees, shins moving forward.

443
00:22:41,708 --> 00:22:43,834
Nice, strong footing.

444
00:22:43,834 --> 00:22:47,959
Make your way up, keep your gaze
up towards the sky and

445
00:22:47,959 --> 00:22:50,917
we'll interlace the
fingertips behind the back.

446
00:22:50,917 --> 00:22:52,375
Lift the hips up.

447
00:22:52,375 --> 00:22:54,458
Again, shins forward.

448
00:22:56,250 --> 00:22:58,959
Chest to chin, breathe deep.

449
00:22:58,959 --> 00:23:02,166
Chin to sky.
Shins forward.

450
00:23:02,166 --> 00:23:04,875
One more breath, chest to chin.

451
00:23:04,875 --> 00:23:06,917
Chin to sky, shins forward.

452
00:23:09,083 --> 00:23:11,542
And then slowly
releasing the fingertips,

453
00:23:11,542 --> 00:23:13,458
nice and slow.
How slow can you go?

454
00:23:13,458 --> 00:23:15,458
Make your way down.

455
00:23:17,667 --> 00:23:20,000
Nice, pause here
for just a moment.

456
00:23:20,000 --> 00:23:21,667
Close your eyes.
Inhale in.

457
00:23:24,083 --> 00:23:25,792
Exhale out.

458
00:23:25,792 --> 00:23:28,125
Great, walk the feet together,
nice and easy.

459
00:23:28,125 --> 00:23:30,417
Slowly opening the knees wide.

460
00:23:30,417 --> 00:23:34,083
Supta Baddha Konasana
or Reclined Cobbler's Pose.

461
00:23:34,083 --> 00:23:36,125
From here you're gonna gently
bring your right hand to your

462
00:23:36,125 --> 00:23:39,500
belly and your
left hand to your heart.

463
00:23:42,250 --> 00:23:44,750
Ending with this
nice passive hip stretch.

464
00:23:44,750 --> 00:23:47,667
Breathing deep,
heart's nice and open.

465
00:23:47,667 --> 00:23:51,000
Skin on the forehead is soft.

466
00:23:51,000 --> 00:23:53,250
Close your eyes,
soften your jaw.

467
00:23:56,083 --> 00:23:58,333
And breathe.

468
00:24:26,417 --> 00:24:28,583
As you're ready,
take a deep inhale.

469
00:24:30,750 --> 00:24:36,041
And use your exhale to
gently move your fingers,

470
00:24:36,041 --> 00:24:37,583
release the hands and bring them

471
00:24:37,583 --> 00:24:42,542
to the outer edges
of your legs, your thighs.

472
00:24:42,542 --> 00:24:47,542
Press into the feet, bring the
knees together nice and slow

473
00:24:47,542 --> 00:24:51,208
and then we'll extend one
leg out and then the other.

474
00:24:53,875 --> 00:24:55,583
Take any movement
that feels good here.

475
00:24:55,583 --> 00:24:57,792
If you're ready for
Shavasana just go right to it,

476
00:24:57,792 --> 00:24:59,458
finding stillness.

477
00:24:59,458 --> 00:25:01,208
You can take your
dish towel, if you like,

478
00:25:01,208 --> 00:25:02,625
if you're comfortable
and you can cover

479
00:25:02,625 --> 00:25:04,750
your eyes with it
for your relaxation.

480
00:25:07,208 --> 00:25:09,417
Yeah, baby!

481
00:25:10,959 --> 00:25:13,792
Getting my
at-home yoga practice on!

482
00:25:16,291 --> 00:25:20,625
You can also get an eye
pillow for your pram practice.

483
00:25:24,417 --> 00:25:27,708
Alright, this is
where we're gonna end today.

484
00:25:27,708 --> 00:25:28,917
I love you so much.

485
00:25:28,917 --> 00:25:33,041
Thank you for sharing your time
and your energy with me and with

486
00:25:33,041 --> 00:25:35,375
all of the amazing
people around the world

487
00:25:35,375 --> 00:25:37,792
who are practicing together.

488
00:25:37,792 --> 00:25:41,583
Carving out time and space to be
with ourselves so that we can be

489
00:25:43,000 --> 00:25:46,250
the best version of that person.

490
00:25:46,250 --> 00:25:47,583
That spirit.

491
00:25:49,667 --> 00:25:51,667
Please let us
know how you did today,

492
00:25:51,667 --> 00:25:54,917
how you're feeling, anything at
all in the comments down below.

493
00:25:54,917 --> 00:25:56,875
I love you so much.

494
00:25:56,875 --> 00:26:00,333
From my heart to yours, be well.

495
00:26:00,333 --> 00:26:02,291
Namaste.

496
00:26:02,291 --> 00:26:07,834
(gentle music)