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- Hey, everyone, and 
welcome to Yoga With Adriene.

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I'm Adriene, and today, we
have an awesome heart chakra

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for beginners practice.

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This is an amazing little
diddy for anyone who's wanting

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to open up not so much 
here or here, but right here.

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Hop into something 
comfy, and let's get started.

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(upbeat music)

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Alright, party people,

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let's begin in a 
nice comfortable seat.

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Sit up nice and tall, Sukhasana.

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So this practice is 
gonna move a little swift,

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but that's all the more 
reason for you to really

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just drop the baggage, drop
whatever you're arriving with,

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and let's see if we 
can kinda empty our cup

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so we could fill it up 
with a little conscious love.

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Close your eyes, and 
just use the sound of my voice

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to guide you here as 
you sit up nice and tall.

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Trust me, trust yourself, 
trust the video.

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And begin to lift your 
heart space or your sternum,

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just to lift the 
chest a little bit higher.

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And then notice 
how the body reacts

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to that lift in the heart.

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Maybe you changed the 
positioning of your arms.

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Maybe you deepened your breath.

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Maybe you notice you're

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clenching your jaw 
or your glutes.

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And then come to stillness here

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and take a deep breath in,

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head over heart, 
heart over pelvis,

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spine nice and long.

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And then exhale out.

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And then inhale, 
big sip of breath.

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And exhale to 
relax the shoulders

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and arrive here in this moment.

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And your next inhale, slowly
draw the hands to the heart,

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Anjali Mudra, and then you
decide what feels more awesome,

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activated elbows 
pressing left to right

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or just a soft prayer position.

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So you get to decide 
based on how you feel today,

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so really present with 
your current narrative,

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current sensation.

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Keep breathing and just keep
noticing where you're at today.

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And then inhale lift 
the heart a little higher

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and then keep it lifted.

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As you exhale, bow 
the head toward the heart.

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So you start to get a nice
stretch in the back of the neck.

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See if you can activate
your shoulder blades,

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bring them together, 
keep the, excuse me,

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I really zenned 
out there, sorry,

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the upper body kind of
activated and the chest lifted.

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And again, getting 
that nice big stretch

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through the back of the head, 
the neck, the shoulders.

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And then just breathe here, 
enjoying the stretch.

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Or if you'd like to 
add a little extra love,

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set a little intention 
here for yourself.

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What do you wanna 
get out of this practice?

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Why are you here?

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What's going on?

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♪ What's going on ♪

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And then a lot of you 
have heard me say this before,

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but what if your 
breath were your spirit.

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So when we think of 
the breath as spirit,

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Benji knows what's up, it 
kind of takes the hard task

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of breathing deep in 
yoga out, and it just makes it

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a little nicer, I think, 
a nicer way to think about

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moving with your breath, 
tapping into your breath,

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move with your spirit, 
tap into your spirit.

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This is your me time, right?

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Awesome.

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Then slowly lift the head, 
head over heart,

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heart over pelvis.

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Open the eyes if 
they are not open already,

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bat the eyelashes.

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And then we're 
gonna slowly come forward.

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Lead with your heart.
So send your fingertips forward,

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but let your heart lead the way.

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So heart's gonna go forward.

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We're gonna keep the heart open,

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chest open as we 
come to all fours.

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You're gonna back the truck
up a little, walk the wrists

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underneath the shoulders, 
knees underneath the hip points,

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and then the whole while long.

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So big heart openers are great,

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but you can keep this 
awareness of heart to space,

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heart chakra without 
the big, big gestures

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and with these subtle 
body gestures as well.

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So we're gonna 
start here on all fours.

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Draw the navel up to 
lengthen through the lower back.

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And then if the upper 
back body is collapsing,

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see if you can send the
shoulder blades left to right,

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press out of your yoga mat.

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And again, we open up 
through the chest the heart.

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Send your gaze slightly forward.

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We're gonna curl the toes under.

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Inhale, lift the knees, 
exhale, lower the knees.

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See if you can keep the 
heart lifted the whole time,

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chest open and wide.

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Inhale, lift the knees, 
claw through the fingertips,

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exhale, lower.

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One more time.

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Inhale, lift, sliding a little 
fire, and exhale, lower.

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Awesome. Pressing into the tops
of the feet, and here we go.

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Drop the belly down low, 
open the chest,

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exhale round through, 
navel draws up,

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big rainbow in the spine,
claw through the fingertips.

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And then heart chakra today,
so how you move is everything.

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It totally affects how you feel,

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the sensation, 
the feedback you receive.

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So Cat-Cow is 
what we've established.

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But see if you can do it from
your heart with your spirit.

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Move with your breath.

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And if you're like, "I have 
no idea what the hell

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"that means, Adriene," 
then think about

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what kind of 
flavor feels good today.

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Oh, my God.

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Think about 
what rasa feels good,

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hard edges,

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really structured movement.

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Or maybe for you today, it'd
be nice to break free of that

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a little bit and find soft
more sensual even movement.

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I'm going there.

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Or just, you know, 
come of the railroad tracks,

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stretch muscles that are tight.

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So everyone speaks a 
different language, right?

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And I'm obviously 
not gonna speak

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everyone's language 
on the money every time.

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So I'm speaking to a 
lot of different people,

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a wide audience.

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So I think it's really important

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and a really good 
opportunity for you to find

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the vocabulary 
that works for you.

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So you have the 
structure of cat-cow.

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See if you can make it your own.

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And really, this is what
heart chakra is all about too,

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creating an intimate experience.

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And that intimate 
experience starts with the self.

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So a lot of 
times, we look to others

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to have an intimate 
experience, but really,

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the ultimate intimacy is the
one that you create right here.

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Alright, send it back now.

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We're gonna curl the toes under,

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send the hips back, and 
walk the fingertips forward.

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Then drop the elbows 
first and then the chest.

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Feel this nice lengthening 
through the side body.

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We start to open up 
to the chest, the heart,

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just a little 
Anahatasana variation here,

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heart to earth pose, but 
we're keeping the bone down,

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just getting a nice stretch 
to the soles of the feet.

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Awesome.

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Take one more breath here.

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If you want, you 
can lift the wrist,

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get a little deeper stretch
in the shoulders, the chest.

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And then here we go.

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Again, lead with your heart.

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So you're gonna tug 
the hands back slowly,

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press in to the elbows.

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You're gonna lead with the
heart, lead with the heart,

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come all the way 
forward onto your belly.

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So hips drop, we press in 
to the tops of the feet.

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Then walk your elbows right
underneath your shoulders.

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Keep tugging a little 
energy back with the hands.

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And then we start to open 
up through the chest here,

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long puppy belly, long torso,

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mindfulness through 
the toes, through the feet.

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Sphinx pose, inhale, 
lift your heart, exhale,

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just hug the lower 
ribs just a hair here.

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Let's try that again.

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Inhale, open the chest,

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and exhale, hug the lower ribs.

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So the thing is when 
we're working with chakras

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or if you're not 
really into chakras

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and you're just 
thinking about energy,

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a healthy flow of energy,
you wanna think of the spine

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as this nice, clear pathway 
for the energy to flow.

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So if you're 
clenching in the neck here,

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can that energy 
flow to your crown.

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So tuck the chin 
slightly and breathing deep,

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also getting a nice 
little wake-up call,

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toning the biceps, 
the shoulders,

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the upper back body.

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Beautiful.

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Then keep the hands where they
are, elbows where they are.

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Forms are parallel, okay, so
they're not coming in or out.

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So check your hands first.

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Check your foundation, 
then curl the toes under.

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Try to keep your heart and
chest open for all of this.

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Inhale, smile, and then exhale.

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Press into your, 
claw through the fingertips,

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press with your hands, 
press in your elbows,

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and lift the hips up high

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so you're not really 
digging in your knees.

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You're moving from your center
of gravity, from your core.

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Then this time, we're 
gonna come to Anahatasana

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with the bum up, and 
we're gonna lift the hip creases

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and get a deeper 
stretch as you lean back.

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So we also call 
this Puppy posture.

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If the forehead can come to the
ground, go ahead and let it.

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Breathe deep, 
big, heart opener here.

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So again, it doesn't always
have to be Wheel Pose or Camel.

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And if you are
interested in Wheel or Camel,

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those poses you can find,

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a little deeper heart openers,

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in the seven-day chakra series.

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I think this is 
important too, find it

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in the subtle 
body movement as well.

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Breathe here, one more, 
inhale and exhale,

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one more cycle of breath.

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Great. Then hug 
the lower ribs in.

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From your center, from 
your core, start to lift up,

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walk the hands 
underneath the shoulders,

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and knees 
underneath the hip points.

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Great. Now we're gonna 
bring the big toes together.

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We're gonna take the right hand,

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actually, let's bring 
the knees as wide as the mat.

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We're gonna take the right
hand and we're gonna reach it

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all the way towards 
the sky and then exhale.

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Find a little 
vinyasa, a little flow

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as you send it under 
the bridge of the left arm.

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Breathe out here, and 
then inhale, reach for the sky,

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exhale, thread the needle.

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And then once you get 
an idea of the structure,

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you can really make it your own.

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You can curl the toes under,

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maybe bring the knees back
underneath your hip points.

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Maybe you keep 
them nice and wide,

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moving in a nice 
slow and steady pace.

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And again, see 
what flavor feels best,

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if we're focusing on the 
heart space today, a rigid,

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kinda structured, get 'er
done movement, or can we find

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a little softness,

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dare I say a little femininity.

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And then we'll 
bring it back to center,

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and we'll take it to the 
other side and same thing,

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opening up through 
the chest as you inhale,

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and then finding an 
exhale as you thread the needle.

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Moving, letting your 
heart lead the way,

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moving from a place of connect,

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so whatever that means to you.

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Yeah, noticing how 
this side is different,

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whoo, right side, left side.

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And then just a 
reminder that we all have

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masculine and 
feminine in us, this movement.

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So in case anyone was like,
"Oh, I don't know how to do

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"that type of movement," 
we all have that type of energy.

245
00:12:19,538 --> 00:12:21,874
And really, chakra work, 
even if you don't believe

246
00:12:21,874 --> 00:12:24,143
in chakras, any energy 
work is about balancing

247
00:12:24,143 --> 00:12:29,148
those two energetic qualities,
masculine and feminine,

248
00:12:29,148 --> 00:12:32,919
the sun and the moon, 
the light, the dark.

249
00:12:32,919 --> 00:12:33,840
Come back to center.

250
00:12:33,840 --> 00:12:36,723
Let's bring the 
knees underneath us.

251
00:12:36,723 --> 00:12:38,091
And we're gonna 
curl the toes under

252
00:12:38,091 --> 00:12:39,759
and just send it 
up to a nice Down Dog.

253
00:12:39,759 --> 00:12:40,793
You're doing great.

254
00:12:40,793 --> 00:12:43,129
Take a deep breath in here.

255
00:12:43,129 --> 00:12:44,464
And as you exhale, 
bend your knees,

256
00:12:44,464 --> 00:12:46,432
bring your belly to 
the top of your thighs,

257
00:12:46,432 --> 00:12:47,934
melt your heart back.

258
00:12:47,934 --> 00:12:48,968
Oh, yeah.

259
00:12:48,968 --> 00:12:51,004
And then let any sounds 
that wanna come out here,

260
00:12:51,004 --> 00:12:54,656
if any, just in case, 
let them come out.

261
00:12:54,656 --> 00:12:56,492
Maybe it's a sigh.

262
00:12:56,492 --> 00:12:58,404
Maybe it's a mmm.

263
00:12:58,404 --> 00:13:01,761
Maybe it's a, 
"Curse you, Adriene."

264
00:13:01,761 --> 00:13:03,316
Just whatever comes out here,

265
00:13:03,316 --> 00:13:05,885
I want you to see 
if you can let it.

266
00:13:05,885 --> 00:13:10,136
And if it is a little emotional,
I got your back.

267
00:13:10,136 --> 00:13:11,838
Breathe deep.

268
00:13:11,838 --> 00:13:13,760
You'll be surprised.

269
00:13:13,760 --> 00:13:18,243
When we really move in 
a way that is connected

270
00:13:18,243 --> 00:13:21,578
to the energetic body, 
to the feelings we carry

271
00:13:21,578 --> 00:13:23,936
in our emotional body as well,

272
00:13:23,936 --> 00:13:26,773
you'd be surprised 
what comes out.

273
00:13:26,773 --> 00:13:28,207
Alright, take one 
more breath in here.

274
00:13:28,207 --> 00:13:29,909
You're doing awesome.

275
00:13:29,909 --> 00:13:33,413
And then exhale, slowly 
bring the knees together,

276
00:13:33,413 --> 00:13:36,115
and then send the 
hips back, fingertips reach

277
00:13:36,115 --> 00:13:38,951
toward the toes for a 
traditional Child's Pose.

278
00:13:38,951 --> 00:13:41,754
Now if traditional Child's Pose 
is just not your jam,

279
00:13:41,754 --> 00:13:45,925
you can maybe do a meditation
sit or any other situation

280
00:13:45,925 --> 00:13:47,533
where you can 
just rest your heart

281
00:13:47,533 --> 00:13:50,463
and your soul for a second.

282
00:13:55,601 --> 00:13:58,271
And then take a second to listen
to the sound of your breath

283
00:13:58,271 --> 00:14:00,339
and to really soften 
the upper back body.

284
00:14:00,339 --> 00:14:04,510
So your heart space isn't just
in the center of your chest

285
00:14:05,855 --> 00:14:09,101
but also,

286
00:14:09,101 --> 00:14:11,211
consider it in the 
center of the back body,

287
00:14:11,211 --> 00:14:15,621
right behind, the figurative
heart space, I should say.

288
00:14:17,824 --> 00:14:18,721
Close your eyes,

289
00:14:18,721 --> 00:14:22,495
notice where you're 
gripping and you're holding.

290
00:14:22,495 --> 00:14:26,434
Inhale lots of love in,

291
00:14:26,434 --> 00:14:28,274
and exhale lots of love out.

292
00:14:28,274 --> 00:14:32,905
Maybe you're just now finally
dropping into the practice.

293
00:14:32,905 --> 00:14:34,478
That's awesome.
Welcome to the club.

294
00:14:34,478 --> 00:14:35,975
It takes forever sometimes.

295
00:14:35,975 --> 00:14:40,413
Sometimes it takes years, 
seven years, 10 years.

296
00:14:40,413 --> 00:14:41,277
You're doing great.

297
00:14:41,277 --> 00:14:44,783
Inhale lots of love in, 
close your eyes.

298
00:14:47,520 --> 00:14:49,689
Exhale, let everything go.

299
00:14:54,861 --> 00:14:57,450
Lovely, and reach 
the fingertips forward,

300
00:14:57,450 --> 00:14:59,218
come back to all fours.

301
00:14:59,218 --> 00:15:03,323
You're gonna bring the hips up
high to Downward Facing Dog.

302
00:15:03,323 --> 00:15:04,757
Take your time.

303
00:15:04,757 --> 00:15:06,960
Hips up high, heart melts back.

304
00:15:06,960 --> 00:15:08,928
Again, keep clawing 
through the fingertips.

305
00:15:08,928 --> 00:15:10,196
And then when you're 
ready, you're gonna inhale

306
00:15:10,196 --> 00:15:14,884
and lift the right leg up 
high nice and slow.

307
00:15:14,884 --> 00:15:17,604
Exhale, squeeze, everything 
in towards the center.

308
00:15:17,604 --> 00:15:20,262
So you're gonna shift forward, 
upper body's in plank,

309
00:15:20,262 --> 00:15:22,151
knee towards the nose,

310
00:15:22,151 --> 00:15:26,212
rounding through figurative
heart space lifts up here.

311
00:15:26,212 --> 00:15:27,914
Breathe deep.

312
00:15:27,914 --> 00:15:29,649
Sweet, and then 
step the right foot up

313
00:15:29,649 --> 00:15:33,252
and lower the left knee down,
front knee over front ankle.

314
00:15:33,252 --> 00:15:34,921
Take your time, 
gather your bearings,

315
00:15:34,921 --> 00:15:37,924
squeeze inner 
thighs to the midline.

316
00:15:39,166 --> 00:15:39,923
And then when you're ready,

317
00:15:39,923 --> 00:15:42,208
reach the fingertips 
forward, up, and back.

318
00:15:42,208 --> 00:15:44,310
So go ahead and really 
press into that front foot.

319
00:15:44,310 --> 00:15:45,745
Come up out of the pose,

320
00:15:45,745 --> 00:15:48,681
and then you can sink 
back in, find your Crescent.

321
00:15:48,681 --> 00:15:51,217
Yogi's choice, back toes 
can stay curled under,

322
00:15:51,217 --> 00:15:53,019
or I like to press 
on the top of the foot.

323
00:15:53,019 --> 00:15:57,190
It really gives me a little
root foundation to lift up from.

324
00:15:58,424 --> 00:15:59,342
And then we're here.

325
00:15:59,342 --> 00:16:02,702
Lift your heart, 
lengthen tailbone down.

326
00:16:02,702 --> 00:16:05,565
And then take responsibility 
for your vibe here.

327
00:16:05,565 --> 00:16:06,666
The pose is one thing,

328
00:16:06,666 --> 00:16:10,035
but how you exist in 
the pose is everything.

329
00:16:12,145 --> 00:16:15,074
And so many of us have 
come to this shape before,

330
00:16:15,074 --> 00:16:19,912
but see how can you support
your heart space, your spirit.

331
00:16:19,912 --> 00:16:22,012
Breathe deep, maybe wrap 
the shoulder blades around.

332
00:16:22,012 --> 00:16:25,248
Lift up through the sternum, 
core strengthening.

333
00:16:25,248 --> 00:16:26,439
So navel draws in and up.

334
00:16:26,439 --> 00:16:30,990
That's that third chakra 
supporting your heart space.

335
00:16:31,724 --> 00:16:33,666
And then maybe if 
you're feeling brave,

336
00:16:33,666 --> 00:16:35,628
you carve a line 
with the nose and look up,

337
00:16:35,628 --> 00:16:39,993
sink a little deeper 
into the hips, breathe in.

338
00:16:39,993 --> 00:16:41,080
Great, then exhale.

339
00:16:41,080 --> 00:16:43,970
Rain the fingertips 
down nice and easy.

340
00:16:43,970 --> 00:16:47,173
Left hand comes to the earth,
and back knee can stay down

341
00:16:47,173 --> 00:16:48,815
or you can curl the 
toes under and lift.

342
00:16:48,815 --> 00:16:51,267
We're just gonna take a 
nice easy twist to the right.

343
00:16:51,267 --> 00:16:53,586
Reach the right 
fingertips up, one breath here.

344
00:16:53,586 --> 00:16:55,767
Inhale, lift the hips up high,

345
00:16:55,767 --> 00:16:59,350
and then exhale, 
soften, release everything down.

346
00:16:59,986 --> 00:17:01,020
Beautiful.

347
00:17:01,020 --> 00:17:02,054
Check it out.

348
00:17:02,054 --> 00:17:03,689
Press into the palms.

349
00:17:03,689 --> 00:17:05,992
We're gonna slowly go 
back to that Three-Legged Dog.

350
00:17:05,992 --> 00:17:08,361
So lift the back knee, inhale.

351
00:17:08,361 --> 00:17:12,231
Right leg goes all the 
way up, Three-Legged Dog,

352
00:17:12,231 --> 00:17:14,934
exhale and lower 
it down, second side.

353
00:17:14,934 --> 00:17:16,054
Anchor the right heel, inhale,

354
00:17:16,054 --> 00:17:19,472
lift the left leg up high, 
breathe deep.

355
00:17:19,472 --> 00:17:21,207
Here we go, 
exhale, knee to nose.

356
00:17:21,207 --> 00:17:23,876
Carve a line with the left knee.

357
00:17:23,876 --> 00:17:26,328
Look forward, got into it.
Knee to nose.

358
00:17:26,328 --> 00:17:28,021
Lift your heart 
space up, up, up, up.

359
00:17:28,021 --> 00:17:29,927
Claw through the fingertips.

360
00:17:29,927 --> 00:17:31,796
Great, then step 
it all the way up.

361
00:17:31,796 --> 00:17:33,097
Gently lower 
the right knee down.

362
00:17:33,097 --> 00:17:34,492
You're doing awesome.
Stick with me.

363
00:17:34,492 --> 00:17:38,854
Breathe deep, 
front knee over front ankle.

364
00:17:38,854 --> 00:17:40,134
Then squeeze 
everything to the midline,

365
00:17:40,134 --> 00:17:41,268
and when you're 
ready, here we go.

366
00:17:41,268 --> 00:17:44,372
Reaching fingertips 
forward, up, and back.

367
00:17:44,372 --> 00:17:45,706
So again, a lot of times,

368
00:17:45,706 --> 00:17:47,475
we just kind of 
come into the pose.

369
00:17:47,475 --> 00:17:51,979
We wanna nail the pose, 
and I still do that sometimes.

370
00:17:51,979 --> 00:17:53,914
I still catch myself so,

371
00:17:53,914 --> 00:17:55,783
not trying to 
call anyone out here,

372
00:17:55,783 --> 00:17:58,886
just like we have to 
kind of ask ourselves,

373
00:17:58,886 --> 00:18:01,055
"Why am I doing this movement?

374
00:18:01,055 --> 00:18:02,656
"What am I figuring out?

375
00:18:02,656 --> 00:18:05,960
"What am I learning 
in this shape?"

376
00:18:05,960 --> 00:18:07,395
So you don't 
have to hold the pose.

377
00:18:07,395 --> 00:18:10,398
Take your time getting there.

378
00:18:10,398 --> 00:18:11,632
And then within it,

379
00:18:11,632 --> 00:18:14,535
how can I support my 
heart space even more here?

380
00:18:14,535 --> 00:18:16,383
And then you know 
what the funny thing is

381
00:18:16,383 --> 00:18:17,605
when you start working that way,

382
00:18:17,605 --> 00:18:20,908
that's when the pose 
starts to really blossom.

383
00:18:20,908 --> 00:18:23,744
When you start to feel like,
"Oh, I'm not fitting myself

384
00:18:23,744 --> 00:18:25,980
"into this shape but rather,

385
00:18:27,573 --> 00:18:29,756
"letting it unfold and 
really come out of me."

386
00:18:29,756 --> 00:18:32,892
Breathe deep, lift the chest.

387
00:18:32,892 --> 00:18:34,360
Maybe you look up.

388
00:18:34,360 --> 00:18:36,996
Maybe you 
discover something new.

389
00:18:36,996 --> 00:18:41,962
Maybe take WuTang, and 
then release everything down.

390
00:18:41,962 --> 00:18:44,290
Back knee stays lowered 
or lift it, yogi's choice.

391
00:18:44,290 --> 00:18:47,203
Big twist to the left, 
inhale, reach of the sky,

392
00:18:47,203 --> 00:18:50,487
open your chest, lift your hips,

393
00:18:50,487 --> 00:18:54,367
and then exhale,
bring it down.

394
00:18:54,367 --> 00:18:55,614
Awesome. Claw 
through the fingertips.

395
00:18:55,614 --> 00:18:56,869
Here we go.

396
00:18:56,869 --> 00:18:58,804
Left leg up high,
Three-Legged Dog.

397
00:18:58,804 --> 00:19:02,478
Breathe in, take 
pressure out of the wrists,

398
00:19:02,478 --> 00:19:05,945
and then exhale, 
left foot to the ground.

399
00:19:05,945 --> 00:19:07,279
Awesome.

400
00:19:07,279 --> 00:19:10,816
Inhale, lift the hips up high.
Exhale, bend the knees,

401
00:19:10,816 --> 00:19:12,551
belly towards the 
thighs, breathe out,

402
00:19:12,551 --> 00:19:15,955
maybe a 
lion's breath, tongue out.

403
00:19:15,955 --> 00:19:19,492
One more time, 
big inhale, drop the heels,

404
00:19:19,492 --> 00:19:22,161
and then exhale, 
belly toward the thighs,

405
00:19:22,161 --> 00:19:24,930
bend the knees, 
let something go.

406
00:19:26,866 --> 00:19:27,860
Fabulous.

407
00:19:27,860 --> 00:19:30,246
Slowly lower to the knees.

408
00:19:30,246 --> 00:19:33,506
We're gonna swing 
the legs to one side.

409
00:19:33,506 --> 00:19:36,542
We're gonna come all 
the way on to our backs.

410
00:19:36,542 --> 00:19:40,546
Nice and slow, breathe 
deep, in your transition.

411
00:19:43,315 --> 00:19:45,718
Walk the heels 
up towards your bum.

412
00:19:45,718 --> 00:19:48,717
So feet flat on the ground,

413
00:19:48,717 --> 00:19:50,589
knees are in line 
with the hip points.

414
00:19:50,589 --> 00:19:51,758
You're gonna use the earth here.

415
00:19:51,758 --> 00:19:54,453
So press the palms into 
the ground, and here we go.

416
00:19:54,453 --> 00:19:58,464
Big inhale to lift the 
hips up high, nice and slow.

417
00:19:58,464 --> 00:20:00,433
Send your shins forward.

418
00:20:00,433 --> 00:20:01,701
You can walk the shoulder blades

419
00:20:01,701 --> 00:20:05,805
underneath your heart 
space here, breathing deep.

420
00:20:08,140 --> 00:20:10,569
Again, shins forward.

421
00:20:10,569 --> 00:20:12,912
And then notice if you 
kinda stop at where you think

422
00:20:12,912 --> 00:20:16,352
I've hit my 
appropriate edge in the pose,

423
00:20:16,352 --> 00:20:18,317
and then that's when 
the pose really begins.

424
00:20:18,317 --> 00:20:21,454
So maybe you 
interlace the fingertips.

425
00:20:21,454 --> 00:20:22,855
See if you can 
find that support.

426
00:20:22,855 --> 00:20:27,393
So stay really active and 
gracious within this shape.

427
00:20:27,393 --> 00:20:32,021
Engage the inner thighs, and
gracious for the experience

428
00:20:32,021 --> 00:20:35,201
as you lift the chest 
or the heart to the chin,

429
00:20:35,201 --> 00:20:37,937
and then the chin to the sky.

430
00:20:37,937 --> 00:20:39,171
One more time with that action,

431
00:20:39,171 --> 00:20:42,975
chest to the chin, 
and chin to the sky.

432
00:20:42,975 --> 00:20:44,463
It should feel awesome.

433
00:20:44,463 --> 00:20:45,632
Big breath.

434
00:20:46,595 --> 00:20:51,138
And on an exhale, 
slowly release the hands,

435
00:20:51,138 --> 00:20:52,718
and then slowly,

436
00:20:52,718 --> 00:20:56,932
ooh, just saw a big 
hawk fly, release the back.

437
00:20:57,757 --> 00:21:01,327
And then you're gonna 
take your feet together,

438
00:21:01,327 --> 00:21:04,237
soles of the feet 
together and knees wide.

439
00:21:04,237 --> 00:21:06,283
Bring your left hand 
to your heart

440
00:21:06,283 --> 00:21:09,031
and your right 
hand to your belly.

441
00:21:11,170 --> 00:21:15,341
Close your eyes and listen
to the sound of your breath.

442
00:21:26,993 --> 00:21:28,579
Notice where your 
thoughts have gone

443
00:21:28,579 --> 00:21:32,191
and return to the 
sound of your breath.

444
00:21:37,637 --> 00:21:38,995
And then press into the feet.

445
00:21:38,995 --> 00:21:41,545
Bring your knees all the way up.

446
00:21:41,545 --> 00:21:43,700
Hug the knees into the chest.

447
00:21:47,520 --> 00:21:49,900
Inhale in, and exhale.

448
00:21:49,900 --> 00:21:51,068
Lift the nose up.

449
00:21:51,068 --> 00:21:52,703
Bring it toward the knees.

450
00:21:52,703 --> 00:21:55,185
It doesn't have to come close,
just the intention of toward.

451
00:21:55,185 --> 00:21:57,960
You might grab the feet, you
might hold on to the knees,

452
00:21:57,960 --> 00:22:01,115
anything in between.

453
00:22:01,115 --> 00:22:03,589
And then when you're 
ready, slowly release.

454
00:22:03,589 --> 00:22:06,585
Extend one leg 
out then the other

455
00:22:06,585 --> 00:22:11,263
and allow your arms to come
gently down at your sides.

456
00:22:11,263 --> 00:22:13,799
So in the new chakra 
series on the membership,

457
00:22:13,799 --> 00:22:18,003
we end every practice 
in the meditation pose

458
00:22:18,003 --> 00:22:20,239
so that you can 
sit and meditate.

459
00:22:20,239 --> 00:22:21,740
So if that's 
something that interests you,

460
00:22:21,740 --> 00:22:23,576
you might check that out.

461
00:22:23,576 --> 00:22:27,913
Snuggle the shoulder blades
underneath your heart space.

462
00:22:27,913 --> 00:22:32,051
And we're gonna bring the index
finger to the thumb today,

463
00:22:33,185 --> 00:22:37,323
a soft little connection 
of index finger and thumb.

464
00:22:38,557 --> 00:22:40,726
Snuggle your shoulder blades
underneath your heart space

465
00:22:40,726 --> 00:22:44,897
one last time, and then 
this is a heart opener here.

466
00:22:47,270 --> 00:22:51,309
Deep breath in,

467
00:22:51,309 --> 00:22:54,486
exhale to relax everything.

468
00:22:57,690 --> 00:23:01,247
Stay here for as 
long as time allows.

469
00:23:01,247 --> 00:23:03,582
Slowly, you'll 
come to a fetal position

470
00:23:03,582 --> 00:23:07,319
and press your way up 
to a nice meditation seat.

471
00:23:07,319 --> 00:23:09,388
Or if you have to boogie, 
have an amazing day,

472
00:23:09,388 --> 00:23:12,884
see if you can keep your 
heart lifted and supported

473
00:23:12,884 --> 00:23:17,028
with grace and ease 
for the rest of your day.

474
00:23:19,782 --> 00:23:21,967
Thanks for sharing your 
time and your energy with me

475
00:23:21,967 --> 00:23:24,980
and all the other people 
practicing around the world.

476
00:23:24,980 --> 00:23:26,932
You guys are my heroes.

477
00:23:26,932 --> 00:23:28,007
Namaste.

478
00:23:28,007 --> 00:23:30,609
(upbeat music)