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- Hey everyone, welcome
to Yoga with Adriene.

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I'm Adriene and today
we have No Fear Yoga.

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This is an awesome 
practice that's gonna

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help you stay strong and present

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in the challenging moments of life.

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Things that are out of your control,

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maybe fear of the unknown et cetera.

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This is a practice that's gonna help you

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get in your body and
stick with your breath

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to feel supported 
from the inside out.

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Alright, so hop into 
something comfy.

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We're in the park today,
it's a beautiful day.

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If you're having a bad
day let's turn it around.

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Let's get started.

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(energetic music)

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Okey doke my friends,

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let's begin in a nice
cross-legged position.

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Sukhasana, the easy pose
or the pose of ease.

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So make a couple 
adjustments here

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so that you can 
find a place of ease

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or at least be working toward that.

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Whether it's moving the fleshy
part of the buttocks aside,

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sitting up on a little
pillow, blanket or block,

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or maybe just giving yourself
a little bit of space

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literally by walking the ankles out.

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Then waken through the feet so just

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spread awareness through your feet,

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we're gonna need that today.

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And then easing in
today with lots of love.

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Big breath as you squeeze the
shoulders up towards the ears,

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(takes deep breath) and then
exhale, drop 'em down. (sighs)

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Two more just like that.

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Big inhale, squeeze the
shoulders up towards the ears,

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(takes deep breath) and exhale,

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gliding the shoulder
blades down the back body.

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I just had deja vu that was so weird.

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Might be the first time I ever had that.

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Inhale, squeeze and
lift. (takes deep breath)

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And exhale down.

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Beautiful.

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Bring the palms together.

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Not first time I ever had deja vu in life,

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but while doing Yoga With Adriene.

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Thank you so much for being
here today, for showing up.

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I hope that this practice guides you

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to move through any anxiety
or fear about the future.

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Regrets about the past,

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and as we bring the palms together here,

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let's take a second to maybe

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close the eyes or soften the gaze.

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Trust me, trust yourself, trust the video.

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And trust your practice.

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We're gonna work today to
simply be in the present moment.

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We'll use the yoga asana to help us.

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With pranayama, the breath, to guide us.

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We'll make a commitment here to ourselves,

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and why not to each other here,

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everyone practicing
this sequence together.

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We'll make a commitment to simply,

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work to be present in the moment.

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So take in the sounds around you.

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Notice the quality of
air in the room right now

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or wherever you're practicing.

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For me it's the breeze.

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Deepen your breath here.

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You might have heard
it before this mantra,

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enjoy the moment.

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Or be in the moment.

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So that's all we're
gonna work towards today.

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Just simply staying present
moment to moment to moment.

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You might even say quietly to yourself,

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I am present.

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The mantra for today's no fear practice.

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Then take a big breath
in through the nose,

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(takes deep breath) and
this time as you exhale

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bow your head to your
heart, chin to chest.

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At the very least getting a really great

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stretch in the back of the neck,

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but also just bowing mind intelligence

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to the body intelligence.

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Acknowledging here that
we are all connected.

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That the mind and the body is one.

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Are one.

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Alright let's rock and roll.

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Gently releasing the hands.

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Lifting the head.

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You can open the eyes now.

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Take a look at the video.

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Awesome.

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Let's get started.

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So we're gonna draw the left heel in,

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and gently swing the right leg around

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coming into what I have
called in the past,

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(chuckles) cheerleader legs.

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Just reminds me of that, right?

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Just having a little fun.

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So left heel's in, right leg's out.

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If you need a little bit of lift

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on your left hip you can bring a little

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towel or blanket underneath here.

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Already we're starting to feel probably

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a little stretch or a big
stretch in the right hip.

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Take a second to really
stack head over heart,

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heart over pelvis.

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Then inhale, reach the arms
all the way up and overhead.

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And then exhale, gentle
twist to the right.

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(blows out breath)

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Inhale, lift your heart.

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Exhale, try to look past
your right shoulder.

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Great then big inhale back to
center, (takes deep breath)

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and exhale, gentle twist to
the left. (blows out breath)

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Stay here for a breath, in
and out. (takes deep breaths)

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Beautiful, then inhale,
reach up. (takes deep breath)

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Then exhale, rain the fingertips down,

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and we'll switch sides for the legs.

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So gently moving here to start.

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Right heel in, then
taking that left leg out.

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Get set up.

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Loop the shoulders, head over
heart, heart over pelvis.

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We're already starting to connect,

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find that containment in the
center, (takes deep breath)

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and inhale reach for the sky.

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Spread your fingertips.

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Drop the shoulders down.

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Create space.

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On an exhale take it to
the left, gentle twist.

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No cranking, no pushing,
just nice and easy.

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Opening up the body.

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Big inhale brings you back to center,

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and exhale to the right, you
got it. (blows out breath)

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Notice if you're collapsing here.

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Sit up nice and tall.

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Big breath in. (takes deep breath)

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Big breath out. (blows out breath)

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Then inhale, reach up to
center, (takes deep breath)

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and this time exhale cactus arms.

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Pause here try to 
draw the shoulder blades

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in together and down here.

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So really activating
through the upper back body.

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One more breath (takes deep
breath) and then exhale release.

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Gorgeous.

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We're gonna bring the left ankle in now,

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cross the ankles and then
dive forward onto all fours.

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Come to table top position,

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and find an ujjayi breath.

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Find an audible breath.

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We're gonna use the breath
today like nobody's business.

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To anchor the mind, the manas,

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and to connect mind and body
so that we can hopefully

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step off our mat feeling good, present,

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and just trusting of the
universe and ourselves, right?

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No fear.

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So once you have your
nice table top position

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pay attention to the details.

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Knees underneath hips, wrists
underneath the shoulders.

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Go ahead and press away
from your yoga mat.

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Then we'll curl the toes
under and connect to our core.

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Keeping the neck nice and long.

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So careful not to look up and crunch.

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And not to drop the head down,

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but keep your gaze straight
down towards the earth,

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neck nice and long.

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Ready?

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Here we go.

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Three, two, and no fears, we press away.

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Find support, lift the
knees, let them hover.

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Tighten the belly, so draw the navel in

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up towards the spine.

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Breathe deep here, you
might start shaking.

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Ah, how beautiful it is to be alive.

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Stay present, one more
breath in (takes deep breath)

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and out (blows out breath).

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And then we'll slowly release.

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Cat-Cow, flip up onto
the tops of the feet.

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Drop the belly, inhale, open your heart.

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And then exhale rounding
through the spine, surrender.

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So today rather than
just doing the shapes,

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not that you would do that
anyway, but just a reminder.

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Not to just do the shapes
because I'm suggesting it,

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but to really embody the movement.

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Feel your way in and out of each posture.

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So even here, in Cat-Cow,
can this Cat be a surrender?

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And can this Cow be an opening?

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(chuckles) Somebody quote me on that.

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Can this Cat be a surrender
and can this Cow be an opening?

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(takes deep breath)

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Adriene Mishler everyone, just kidding.

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Chin to chest, keep moving.

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It's good to keep a sense
of humor as you move

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through a practice like this,

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staying open as you do your Cow.

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And then also just surrendering to that

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which you cannot control
as you do your Cat.

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A couple more here, I'll stop talking.

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Listen to the sound of your breath.

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And enjoy.

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(takes deep breath)

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(blows out breath)

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(takes deep breath)

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Breathe and we'll do one more.

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(blows out breath)

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(takes deep breath)

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And come back to Tabletop position.

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Curl the toes under, inhale in, smile,

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and exhale, lift the hips up
and back, Downward-Facing Dog.

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Oh, I'm on a little bit of a slant.

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Today gonna be fun.

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No fear.

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Bend the knees, take your
Dog for a little walk.

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Find opening.

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Stretching through the legs, the hips.

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Then finding a little
bit of containment again

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in your center, your core,

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drawing the navel inward and upward.

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Great, then drop the left heel.

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Inhale, lift the right leg up high.

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And then on an exhale, sweep the right leg

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all the way up for a big stretch

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as we lower the left knee down.

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You find a nice, low lunge.

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Front knee over front ankle here.

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Breathe deep, fingertips on the mat

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or you can start to come up

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just finding a stretch that
feels good in your body.

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So a lot of fear and anxiety comes from

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this innate feeling
that we have to compare

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ourselves to others.

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So we can use the practice of yoga,

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and especially in the western world,

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it's even more of a
challenge and therefore,

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there's opportunity for
even, I think, more growth

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in the practice to learn.

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It's about being present in my body.

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Staying focused on my body.

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Take the hips back.

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And my happiness.

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So, half splits here as we
pull the right hip crease back.

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Big stretch, bow the head, surrender.

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And then rolling through nice low lunge.

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We'll plant the palms, lift the back knee,

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and just step it right back
to that Downward-Facing Dog.

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Go ahead and take it for
a little walk once again.

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Create space.

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And please, please, I
invite you to breathe deep.

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(takes deep breath)

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Use your breath to move
the energy that's stuck

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in your system and the body.

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In those knotties, those energy meridians,

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move it with the breath.
(takes deep breath)

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Right heel drops down.

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Inhale, lift the left leg up high.

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On an exhale, squeeze it all the way up

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and step into your lunge.

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Lower the back knee and big stretch here.

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Right?

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To each his own.

257
00:10:44,735 --> 00:10:46,435
So focus on sensation over shape here,

258
00:10:46,435 --> 00:10:48,688
so rather than coming to
the perfect little lunge,

259
00:10:48,688 --> 00:10:51,080
you really need to honor
what's going on in your body.

260
00:10:51,080 --> 00:10:52,821
And by doing that we kind of honor

261
00:10:52,821 --> 00:10:56,020
what's going on in our hearts.

262
00:10:56,020 --> 00:10:58,510
'Cause it's all connected.

263
00:10:58,510 --> 00:10:59,593
Breathe deep.

264
00:11:00,856 --> 00:11:03,572
So we're here, maybe
you're really low here.

265
00:11:03,572 --> 00:11:04,849
Wherever you are try to find a little bit

266
00:11:04,849 --> 00:11:06,514
of lift in the heart, in the opening.

267
00:11:06,514 --> 00:11:08,186
(blows out breath)

268
00:11:08,186 --> 00:11:09,533
(takes deep breath)

269
00:11:09,533 --> 00:11:12,923
And we'll take it back
whenever you're ready.

270
00:11:12,923 --> 00:11:14,502
Pulling back through the left hip crease.

271
00:11:14,502 --> 00:11:16,708
Really flexing left
toes up towards the sky.

272
00:11:16,708 --> 00:11:20,052
Literally up towards the
beautiful blue sky for me today.

273
00:11:20,052 --> 00:11:22,559
(takes deep breath)

274
00:11:22,559 --> 00:11:24,092
And as you bow forward and surrender here,

275
00:11:24,092 --> 00:11:27,250
just notice the thoughts that come up.

276
00:11:27,250 --> 00:11:29,456
And I invite you to take a deep breath in.

277
00:11:29,456 --> 00:11:32,010
(takes deep breath) Moving
through those spots,

278
00:11:32,010 --> 00:11:34,941
acknowledging them and then
moving through with the breath.

279
00:11:34,941 --> 00:11:36,892
One present moment at a time.

280
00:11:36,892 --> 00:11:38,796
Go ahead and roll it all the way back

281
00:11:38,796 --> 00:11:39,876
through to your low lunge.

282
00:11:39,876 --> 00:11:42,686
Inhale, heart radiates
forward. (takes deep breath)

283
00:11:42,686 --> 00:11:44,776
And then exhale, plant the palms,

284
00:11:44,776 --> 00:11:46,865
curl the back toes under,
lift the back knee.

285
00:11:46,865 --> 00:11:50,470
And once again, back
to Downward-Facing Dog.

286
00:11:50,470 --> 00:11:52,426
Great.
Inhale in (takes deep breath)

287
00:11:52,426 --> 00:11:54,888
Big exhale out. (blows out breath)

288
00:11:54,888 --> 00:11:57,813
And we're gonna step the right
foot up behind the right hand

289
00:11:57,813 --> 00:12:01,767
and then the left foot
up behind the left hand.

290
00:12:01,767 --> 00:12:02,788
Forward Fold.

291
00:12:02,788 --> 00:12:03,694
So big stretch here.

292
00:12:03,694 --> 00:12:05,575
Bend the knees as
generously as you need to.

293
00:12:05,575 --> 00:12:09,290
Grab the elbows, rock
a little side to side.

294
00:12:09,290 --> 00:12:12,889
This simple pose so good
for the mind and body.

295
00:12:12,889 --> 00:12:16,604
Calming, cooling, soothing
for the nervous system

296
00:12:16,604 --> 00:12:18,880
and your nerves, same thing.

297
00:12:18,880 --> 00:12:22,015
But your anxiety, right?
(takes deep breath)

298
00:12:22,015 --> 00:12:25,962
Just that fear of the
unknown. (blows out breath)

299
00:12:25,962 --> 00:12:28,957
That fear of not being perfect.

300
00:12:28,957 --> 00:12:31,744
Not being enough. (takes deep breath)

301
00:12:31,744 --> 00:12:35,087
We cancel, clear that
by releasing the hands

302
00:12:35,087 --> 00:12:39,313
and inhaling lifting
that flat back position.

303
00:12:39,313 --> 00:12:40,730
Find length here.

304
00:12:42,448 --> 00:12:44,004
Buttercup.

305
00:12:44,004 --> 00:12:45,559
And then exhale.

306
00:12:45,559 --> 00:12:46,392
Beautiful.

307
00:12:46,392 --> 00:12:49,135
Forward Fold. (blows out breath)

308
00:12:49,135 --> 00:12:49,968
Here we go.

309
00:12:49,968 --> 00:12:53,169
Nice slow roll up, press into
the earth with your feet.

310
00:12:53,169 --> 00:12:55,041
Bend the knees, tuck the chin to the chest

311
00:12:55,041 --> 00:12:58,958
and roll up nice and
slow, enjoy this movement.

312
00:13:13,010 --> 00:13:16,251
And we'll meet in the Mountain Pose.

313
00:13:16,251 --> 00:13:18,225
And just take a hot second
and I know this sounds cheesy,

314
00:13:18,225 --> 00:13:22,058
but to like, be in
Mountain Pose and enjoy it.

315
00:13:23,055 --> 00:13:26,472
You know we have a lot of responsibility.

316
00:13:27,629 --> 00:13:30,926
As humans, as caretakers,
as people, as partners,

317
00:13:30,926 --> 00:13:33,216
as friends, and to ourself, too.

318
00:13:33,216 --> 00:13:35,612
And I think just coming
in to a shape that we call

319
00:13:35,612 --> 00:13:37,167
the Mountain Pose is quite fun.

320
00:13:37,167 --> 00:13:41,045
It reminds me of the days
that I taught kids yoga.

321
00:13:41,045 --> 00:13:43,373
And so just close your eyes
here and stand up nice and tall.

322
00:13:43,373 --> 00:13:46,624
We have nowhere to go, but
just be here in the moment.

323
00:13:46,624 --> 00:13:49,155
Feel your feet so you
might rock a little front,

324
00:13:49,155 --> 00:13:51,848
rock a little back, side to side.

325
00:13:51,848 --> 00:13:53,515
Maybe lift the toes.

326
00:13:55,424 --> 00:13:58,960
Just do your best to really
feel your body in this moment.

327
00:13:58,960 --> 00:13:59,935
Stand up nice and tall.

328
00:13:59,935 --> 00:14:02,018
Big power pose here, too.

329
00:14:02,942 --> 00:14:04,242
Then deepen your breath.

330
00:14:04,242 --> 00:14:06,100
Go that extra mile.

331
00:14:06,100 --> 00:14:10,267
And soothe your soul with nice,
long, smooth, deep breaths.

332
00:14:14,506 --> 00:14:15,852
Activate the upper back body

333
00:14:15,852 --> 00:14:19,335
by drawing the shoulder blades together.

334
00:14:19,335 --> 00:14:21,657
Reaching the fingertips down,

335
00:14:21,657 --> 00:14:24,095
as you lift up through
that center channel.

336
00:14:24,095 --> 00:14:25,085
Something that we've been talking about

337
00:14:25,085 --> 00:14:28,357
on the channel, Yoga With
Adriene channel, a lot, lately.

338
00:14:28,357 --> 00:14:30,911
Finding that lift up
through the plumb line.

339
00:14:30,911 --> 00:14:34,994
Really connecting our
energy within our practice.

340
00:14:36,745 --> 00:14:37,578
Great.

341
00:14:37,578 --> 00:14:41,329
Then find soft knees and
inhale, reach for the sky.

342
00:14:41,329 --> 00:14:42,630
(takes deep breath)

343
00:14:42,630 --> 00:14:44,301
Exhale, take it all the way down,

344
00:14:44,301 --> 00:14:47,343
big Forward Fold here, surrender.

345
00:14:47,343 --> 00:14:49,038
And then inhale half-way lift.

346
00:14:49,038 --> 00:14:50,757
Open your heart.

347
00:14:50,757 --> 00:14:53,566
So we play with opening, lengthening.

348
00:14:53,566 --> 00:14:55,610
And then on an exhale, we bow,

349
00:14:55,610 --> 00:14:57,328
we play with surrendering.

350
00:14:57,328 --> 00:14:58,721
Finding a balance between the two.

351
00:14:58,721 --> 00:15:01,925
Inhale, reach for the
sky, press into the earth.

352
00:15:01,925 --> 00:15:03,667
Lift your kneecaps, draw energy up

353
00:15:03,667 --> 00:15:05,641
from the arches of the feet.

354
00:15:05,641 --> 00:15:10,238
And exhale all the way
back down, Forward Fold.

355
00:15:10,238 --> 00:15:12,885
Inhale, half-way lift, your
version, just find length

356
00:15:12,885 --> 00:15:15,068
(takes deep breath) through
the crown of the head

357
00:15:15,068 --> 00:15:17,390
from the tip of the tail.

358
00:15:17,390 --> 00:15:19,131
And then exhale, Forward Fold.

359
00:15:19,131 --> 00:15:21,198
You have to excuse me,
I have little allergies

360
00:15:21,198 --> 00:15:22,661
out here in the park.

361
00:15:22,661 --> 00:15:26,748
Inhale, reach for the
sky. (takes deep breath)

362
00:15:26,748 --> 00:15:30,416
Exhale, back down you
go. (blows out breath)

363
00:15:30,416 --> 00:15:31,623
Start to move with your breath,

364
00:15:31,623 --> 00:15:32,947
really move with the breath.

365
00:15:32,947 --> 00:15:34,780
Inhale, half-way lift.

366
00:15:36,151 --> 00:15:38,821
Exhale to release. (blows out breath)

367
00:15:38,821 --> 00:15:40,029
Great.

368
00:15:40,029 --> 00:15:42,049
Plant the palms, step the right toes back

369
00:15:42,049 --> 00:15:42,955
followed by the left.

370
00:15:42,955 --> 00:15:45,300
We come into a strong Plank Pose.

371
00:15:45,300 --> 00:15:47,552
Say the mantra quietly
to yourself, I am strong,

372
00:15:47,552 --> 00:15:49,719
as you rock front to back.

373
00:15:50,757 --> 00:15:52,568
Try to lift the hips, so
if they're hanging low here

374
00:15:52,568 --> 00:15:55,099
you need to find that length
from the crown to the tail.

375
00:15:55,099 --> 00:15:57,072
Really spike the heels back, you got this.

376
00:15:57,072 --> 00:15:58,512
Press away from your yoga mat.

377
00:15:58,512 --> 00:15:59,905
Careful not to lock through the elbows.

378
00:15:59,905 --> 00:16:02,459
So soft in the elbows here, buoyant.

379
00:16:02,459 --> 00:16:04,363
Then feel free to lower
the knees here, no prob.

380
00:16:04,363 --> 00:16:05,315
Or shift your weight forward,

381
00:16:05,315 --> 00:16:07,034
we'll hug the elbows into the side body.

382
00:16:07,034 --> 00:16:10,354
Then slowly lower down to the belly.

383
00:16:10,354 --> 00:16:11,678
Press into the tops of the feet.

384
00:16:11,678 --> 00:16:13,595
Inhale, lift up, Cobra.

385
00:16:14,534 --> 00:16:16,066
And exhale to release.

386
00:16:16,066 --> 00:16:17,506
Curl the toes under, you got this.

387
00:16:17,506 --> 00:16:20,362
Press up to the push-up,
inhale. (takes deep breath)

388
00:16:20,362 --> 00:16:21,779
Exhale, Down Dog.

389
00:16:23,450 --> 00:16:24,283
Great, great work.

390
00:16:24,283 --> 00:16:25,116
Let's keep going.

391
00:16:25,116 --> 00:16:28,404
Drop the left heel down, inhale,
lift the right leg up high.

392
00:16:28,404 --> 00:16:30,865
Nose to knee, cultivate strength.

393
00:16:30,865 --> 00:16:33,443
Stay present as you
step your right foot up.

394
00:16:33,443 --> 00:16:37,526
Pivot on the back foot
and we roll up, Warrior I.

395
00:16:39,341 --> 00:16:40,641
Present in the body.

396
00:16:40,641 --> 00:16:43,265
Really drawing energy up from the ground.

397
00:16:43,265 --> 00:16:45,656
When you're ready reach
the fingertips up high.

398
00:16:45,656 --> 00:16:48,396
Big beach ball up and overhead.

399
00:16:48,396 --> 00:16:49,836
Little detail note.

400
00:16:49,836 --> 00:16:52,065
Hug the lower ribs in,
find that containment

401
00:16:52,065 --> 00:16:53,511
that we've been working on here.

402
00:16:53,511 --> 00:16:54,344
That support.

403
00:16:54,344 --> 00:16:56,071
Not only is this gonna support your back,

404
00:16:56,071 --> 00:17:00,877
but help you cultivate strength
from your center, your core.

405
00:17:00,877 --> 00:17:02,311
Big breath in here.

406
00:17:02,311 --> 00:17:04,684
Big breath out as you open up Warrior II.

407
00:17:04,684 --> 00:17:06,704
Some people might like to
take a wider stance here,

408
00:17:06,704 --> 00:17:09,769
everyone sink a little
deeper, you got this.

409
00:17:09,769 --> 00:17:11,998
Pull the pinkies back.

410
00:17:11,998 --> 00:17:14,157
Then inhale, straighten the front leg.

411
00:17:14,157 --> 00:17:17,175
Take your gaze past your right fingertips.

412
00:17:17,175 --> 00:17:18,638
We're gonna bump the hips back.

413
00:17:18,638 --> 00:17:21,240
Keep length in both side
bodies as long as possible

414
00:17:21,240 --> 00:17:25,332
as you slowly tilt down,
Triangle Pose, Trikonasana.

415
00:17:25,332 --> 00:17:27,608
Fingertips are gonna go
maybe gently on the shin

416
00:17:27,608 --> 00:17:31,393
or just behind, or
fingertips on the earth.

417
00:17:31,393 --> 00:17:34,621
Can also hover here for
more core activation.

418
00:17:34,621 --> 00:17:37,686
Maybe you keep your gaze straight down.

419
00:17:37,686 --> 00:17:41,494
Maybe you take it all the
way up or out, yogi's choice.

420
00:17:41,494 --> 00:17:44,605
Just don't press on the knee here.

421
00:17:44,605 --> 00:17:47,600
Big strong pose, lengthen
through the crown of the head.

422
00:17:47,600 --> 00:17:49,203
Draw the shoulders away from the ears,

423
00:17:49,203 --> 00:17:50,364
work on that containment.

424
00:17:50,364 --> 00:17:51,501
Whoa, did you see that bird?

425
00:17:51,501 --> 00:17:52,384
Amazing.

426
00:17:52,384 --> 00:17:54,288
Inhale.
Exhale.

427
00:17:54,288 --> 00:17:55,705
Slowly look down.

428
00:17:56,610 --> 00:17:57,910
Bend the front knee.

429
00:17:57,910 --> 00:17:59,164
We're gonna bring it all the way back

430
00:17:59,164 --> 00:18:00,812
to the low lunge here.

431
00:18:00,812 --> 00:18:02,275
And then find a twist,

432
00:18:02,275 --> 00:18:04,574
opening right fingertips
up towards the sky.

433
00:18:04,574 --> 00:18:06,873
Big breath in here. (takes deep breath)

434
00:18:06,873 --> 00:18:08,963
Exhale, all the way
back down to your lunge.

435
00:18:08,963 --> 00:18:09,796
Awesome work.

436
00:18:09,796 --> 00:18:11,128
Plant the palms, stick with me.

437
00:18:11,128 --> 00:18:12,591
Step the right toes back.

438
00:18:12,591 --> 00:18:15,865
Lower the knees or we begin
to lower down, Chaturanga.

439
00:18:15,865 --> 00:18:19,023
So repeat, belly to
Cobra, or now, Chaturanga,

440
00:18:19,023 --> 00:18:20,764
to Upward-Facing Dog.

441
00:18:20,764 --> 00:18:21,931
Big breath in.

442
00:18:22,808 --> 00:18:26,151
Big breath out sends you to Down Dog.

443
00:18:26,151 --> 00:18:28,380
So working to stay focused on the present,

444
00:18:28,380 --> 00:18:30,099
using the physical asana to do that.

445
00:18:30,099 --> 00:18:33,094
So stick with me, don't get
frustrated with this pace.

446
00:18:33,094 --> 00:18:34,139
Take breaks when you need to.

447
00:18:34,139 --> 00:18:35,469
Drop the right heel.

448
00:18:35,469 --> 00:18:37,256
And inhale, lift the left leg up high.

449
00:18:37,256 --> 00:18:39,671
Slow and mindful here as we
lift. (takes deep breath)

450
00:18:39,671 --> 00:18:41,767
And step it up all the way to your lunge.

451
00:18:41,767 --> 00:18:43,067
(blows out breath)

452
00:18:43,067 --> 00:18:46,318
Pivot on the back foot,
find your foundation first,

453
00:18:46,318 --> 00:18:49,993
then roll it up, Warrior I, you got this.

454
00:18:49,993 --> 00:18:51,943
Big power pose here.

455
00:18:51,943 --> 00:18:54,683
Notice how you feel as
you take this shape.

456
00:18:54,683 --> 00:18:59,234
Press it to the outer edge of
the back foot, strong legs.

457
00:18:59,234 --> 00:19:01,928
Then find that Uddiyana Bandha,
drawing the navel inward

458
00:19:01,928 --> 00:19:04,343
and upward, that support from within.

459
00:19:04,343 --> 00:19:06,874
That support that you need,
that you crave, is within.

460
00:19:06,874 --> 00:19:10,566
So we're just kind of lighting
a fire and tapping into that.

461
00:19:10,566 --> 00:19:12,145
Big stretch.

462
00:19:12,145 --> 00:19:13,259
Big inhale.

463
00:19:13,259 --> 00:19:15,535
Exhale, Warrior II. (blows out breath)

464
00:19:15,535 --> 00:19:19,702
Big stretch, big inhale.
(takes deep breath)

465
00:19:21,108 --> 00:19:22,106
Beautiful.

466
00:19:22,106 --> 00:19:24,544
Then headed into Triangle
on this side as well.

467
00:19:24,544 --> 00:19:25,589
We'll spread the fingertips

468
00:19:25,589 --> 00:19:27,702
and move nice and slow, what's the rush?

469
00:19:27,702 --> 00:19:30,477
We'll straighten the front leg,
inhale (takes deep breath),

470
00:19:30,477 --> 00:19:33,380
bump the hips back and
exhale, we begin to stretch,

471
00:19:33,380 --> 00:19:34,842
reach towards the front edge of your mat

472
00:19:34,842 --> 00:19:36,143
with the left fingertips.

473
00:19:36,143 --> 00:19:39,300
And eventually dial the heart down.

474
00:19:39,300 --> 00:19:40,383
Open up here.

475
00:19:41,344 --> 00:19:43,364
Stacking the shoulders, staying connected

476
00:19:43,364 --> 00:19:44,902
to the outer edge of that back foot.

477
00:19:44,902 --> 00:19:46,040
Breathe.

478
00:19:46,040 --> 00:19:50,556
(takes deep breath) (blows out breath)

479
00:19:50,556 --> 00:19:54,353
(takes deep breath) (blows out breath.

480
00:19:54,353 --> 00:19:56,721
Big breath in. (takes deep breath)

481
00:19:56,721 --> 00:19:59,345
Then exhale, slowly look
down. (blows out breath)

482
00:19:59,345 --> 00:20:01,328
Soften through that front knee.

483
00:20:01,328 --> 00:20:03,627
We'll pivot the back foot,
come back to your lunge.

484
00:20:03,627 --> 00:20:05,252
Right hand on the ground, keep going,

485
00:20:05,252 --> 00:20:07,621
swift movement here as we inhale, open up.

486
00:20:07,621 --> 00:20:08,921
(takes deep breath)

487
00:20:08,921 --> 00:20:09,754
Big twist.

488
00:20:11,197 --> 00:20:13,114
Exhale, hand back down.

489
00:20:14,099 --> 00:20:16,375
Plant the palms, move through a Vinyasa

490
00:20:16,375 --> 00:20:19,516
or take it straight to Child's Pose.

491
00:20:19,516 --> 00:20:24,275
That's where we'll meet,
resting for just a moment.

492
00:20:24,275 --> 00:20:28,844
Hips back, heart melts,
forehead down, we surrender.

493
00:20:28,844 --> 00:20:31,844
(takes deep breath)

494
00:20:35,764 --> 00:20:39,931
Stay active with your
breath. (blows out breath)

495
00:20:41,383 --> 00:20:44,309
Appreciate your body
and appreciate yourself

496
00:20:44,309 --> 00:20:46,079
for showing up on your mat,

497
00:20:46,079 --> 00:20:50,162
attempting to shift, stir
the energy of the body.

498
00:20:58,293 --> 00:21:00,290
And then draw your navel
up towards your spine.

499
00:21:00,290 --> 00:21:03,471
Connect to your center
as you roll back up.

500
00:21:03,471 --> 00:21:04,934
Make our way to Downward-Facing Dog.

501
00:21:04,934 --> 00:21:06,304
You're doing awesome work.

502
00:21:06,304 --> 00:21:08,556
Let's send the hips up high, heart back.

503
00:21:08,556 --> 00:21:11,505
Stay present, big breath
in. (takes deep breath)

504
00:21:11,505 --> 00:21:14,222
Big exhale out. (blows out breath)

505
00:21:14,222 --> 00:21:16,428
Bend the knees, inhale, look forward.

506
00:21:16,428 --> 00:21:19,702
Step up to the top or hop up to the top.

507
00:21:19,702 --> 00:21:22,186
Forward-Fold. (takes deep breath)

508
00:21:22,186 --> 00:21:25,182
Inhale to lift half-way, find length.

509
00:21:25,182 --> 00:21:27,875
Exhale to release. (blows out breath)

510
00:21:27,875 --> 00:21:30,389
Inhale, sweep the arms all
the way up and overhead.

511
00:21:30,389 --> 00:21:32,688
Full body stretch here.
(takes deep breath)

512
00:21:32,688 --> 00:21:37,007
Exhale, hands to heart this time, Namaste.

513
00:21:37,007 --> 00:21:39,932
Now swim the fingertips behind.

514
00:21:39,932 --> 00:21:41,767
You guys hear those ducks, so funny.

515
00:21:41,767 --> 00:21:44,925
And interlace the
fingertips behind the tail.

516
00:21:44,925 --> 00:21:47,061
Then draw the knuckles down first,

517
00:21:47,061 --> 00:21:49,290
so straight down towards the heels first.

518
00:21:49,290 --> 00:21:50,457
And then away.

519
00:21:51,612 --> 00:21:52,445
So that's the action.

520
00:21:52,445 --> 00:21:53,795
So rather than just taking them away,

521
00:21:53,795 --> 00:21:57,045
kind of circumventing this stretch here.

522
00:21:57,045 --> 00:21:59,901
Nice and strong and stable,
we draw the knuckles down.

523
00:21:59,901 --> 00:22:03,498
And we open our hearts as
we lift the hands away.

524
00:22:03,498 --> 00:22:06,401
We're working to get the palms
together, really together.

525
00:22:06,401 --> 00:22:10,975
But, for now, we can square
the wrists here, like so.

526
00:22:10,975 --> 00:22:12,955
So there's couple options,

527
00:22:12,955 --> 00:22:15,300
but we are working to get
the palms together perhaps.

528
00:22:15,300 --> 00:22:16,133
Okay.

529
00:22:16,133 --> 00:22:17,506
Inhale, find length.

530
00:22:17,506 --> 00:22:19,967
Exhale, bend the knees,
belly comes to the tops

531
00:22:19,967 --> 00:22:21,854
of the thighs as the hips go back.

532
00:22:21,854 --> 00:22:23,061
And the knuckles draw a big rainbow

533
00:22:23,061 --> 00:22:24,547
all the way up and overhead,

534
00:22:24,547 --> 00:22:27,143
really reaching out through
the neck and shoulders here.

535
00:22:27,143 --> 00:22:30,997
Make sure you're not
clenching in the neck.

536
00:22:30,997 --> 00:22:34,271
Soften, your eyebrows
here if you're clenching,

537
00:22:34,271 --> 00:22:35,618
and the skin of the face.

538
00:22:35,618 --> 00:22:37,824
Big breath in. (takes deep breath)

539
00:22:37,824 --> 00:22:39,565
Big breath out. (blows out breath)

540
00:22:39,565 --> 00:22:41,957
Now one more breath
here to lift up halfway,

541
00:22:41,957 --> 00:22:43,698
knuckles reach back.

542
00:22:43,698 --> 00:22:44,929
Lengthen through the crown of the head.

543
00:22:44,929 --> 00:22:48,505
So big stretch here, lengthen,
hug the lower ribs in.

544
00:22:48,505 --> 00:22:51,918
And then exhale, release
everything, soft and sweet.

545
00:22:51,918 --> 00:22:54,635
So we're balancing the
effort and the ease, right?

546
00:22:54,635 --> 00:22:56,191
The strength and the grace today.

547
00:22:56,191 --> 00:22:58,118
Plant the palms, step
it back or hop it back.

548
00:22:58,118 --> 00:23:01,253
Inhale in, exhale,
plank. (blows out breath)

549
00:23:01,253 --> 00:23:04,225
Beautiful, soft elbows here,
find a little buoyancy.

550
00:23:04,225 --> 00:23:05,293
And we're gonna breathe here.

551
00:23:05,293 --> 00:23:06,477
So rather than a vinyasa here,

552
00:23:06,477 --> 00:23:08,172
just working on building strength,

553
00:23:08,172 --> 00:23:10,262
cultivating strength in our plank.

554
00:23:10,262 --> 00:23:11,841
Feel free to lower the knees.

555
00:23:11,841 --> 00:23:13,420
If you want a little extra,

556
00:23:13,420 --> 00:23:17,791
you can add some slow,
mindful Mountain Climbers.

557
00:23:17,791 --> 00:23:20,020
Everyone breathe deep. (takes deep breath)

558
00:23:20,020 --> 00:23:22,946
Remember the neck is a nice,
long extension of the spine.

559
00:23:22,946 --> 00:23:23,991
(blows out breath)

560
00:23:23,991 --> 00:23:26,499
So we're here, we're here.

561
00:23:26,499 --> 00:23:29,192
We're doing some slow Mountain Climbers,

562
00:23:29,192 --> 00:23:31,955
mindful Mountain Climbers.

563
00:23:31,955 --> 00:23:35,253
Say that five times fast,
mindful Mountain Climbers.

564
00:23:35,253 --> 00:23:37,691
Mindful Mountain Climbers.

565
00:23:37,691 --> 00:23:39,316
And then send it back Downward-Facing Dog.

566
00:23:39,316 --> 00:23:41,290
Awesome work. (takes deep breath)

567
00:23:41,290 --> 00:23:42,558
All right, here we go. (blows out breath)

568
00:23:42,558 --> 00:23:46,248
So now that we've lit up
that awareness in the core.

569
00:23:46,248 --> 00:23:47,081
We're gonna drop the left heel

570
00:23:47,081 --> 00:23:49,232
and inhale with the right leg up high.

571
00:23:49,232 --> 00:23:51,275
Exhale, nose to knee. (blows out breath)

572
00:23:51,275 --> 00:23:53,249
Then step it up, you got it.

573
00:23:53,249 --> 00:23:54,619
Pivot on the back foot.

574
00:23:54,619 --> 00:23:56,202
Roll up, Warrior I.

575
00:23:58,380 --> 00:24:00,215
Take a second here to ground.

576
00:24:00,215 --> 00:24:05,044
Find places to root and then
find places to lift, to rise.

577
00:24:05,044 --> 00:24:08,156
So that's what it's all
about, finding that balance

578
00:24:08,156 --> 00:24:12,323
between the two opposing forces,
or two opposing energies.

579
00:24:14,263 --> 00:24:16,933
And the idea is that when
we work to find balance,

580
00:24:16,933 --> 00:24:19,139
a sense of ease, or sense of you in that.

581
00:24:19,139 --> 00:24:22,472
Then we can be present with just what is

582
00:24:23,852 --> 00:24:28,293
instead of having all
this fear and anxiety.

583
00:24:28,293 --> 00:24:29,315
Easier said than done, right?

584
00:24:29,315 --> 00:24:31,312
But let's use our practice
to explore that at least.

585
00:24:31,312 --> 00:24:33,843
Inhale, lift and lengthen.

586
00:24:33,843 --> 00:24:36,304
Then exhale, send the fingertips back.

587
00:24:36,304 --> 00:24:38,069
Airplane arms.

588
00:24:38,069 --> 00:24:41,250
Now lift the left heel, stay
connected to your center.

589
00:24:41,250 --> 00:24:42,876
Lift the left heel, pivot.

590
00:24:42,876 --> 00:24:44,780
Then come into a little
high lunge variation here.

591
00:24:44,780 --> 00:24:45,894
Big stretch.

592
00:24:45,894 --> 00:24:47,845
And then keep the
fingertips reaching back.

593
00:24:47,845 --> 00:24:49,772
No fear, we're gonna fly here.

594
00:24:49,772 --> 00:24:51,479
Find a (mumbles) focal point,

595
00:24:51,479 --> 00:24:54,033
something to focus your
gaze upon out front.

596
00:24:54,033 --> 00:24:56,007
I'm gonna do this on a
slant too, let's see.

597
00:24:56,007 --> 00:25:00,174
Inhale in, and exhale, we
lift off, Warrior III, we fly.

598
00:25:01,487 --> 00:25:03,692
Soft bend in the standing leg.

599
00:25:03,692 --> 00:25:04,528
No fear.

600
00:25:04,528 --> 00:25:07,036
And no fear of falling too.

601
00:25:07,036 --> 00:25:09,062
A friend of mine, the
beautiful woman that comes

602
00:25:09,062 --> 00:25:11,881
to my classes recently,
shared with me that

603
00:25:11,881 --> 00:25:16,048
there's no more yoga moment
than when you're falling,

604
00:25:17,305 --> 00:25:19,720
because you're in a complete surrender.

605
00:25:19,720 --> 00:25:22,437
And I like that, I paraphrased it.

606
00:25:22,437 --> 00:25:24,457
So we're playing with Warrior III here.

607
00:25:24,457 --> 00:25:28,010
You can interlace the fingertips
just like we did before.

608
00:25:28,010 --> 00:25:30,750
Or work with airplane arms.

609
00:25:30,750 --> 00:25:34,488
After a couple minutes of playtime flying,

610
00:25:34,488 --> 00:25:35,858
stay present with how you feel.

611
00:25:35,858 --> 00:25:39,364
No fear, we're gonna step all
the way back to high lunge.

612
00:25:39,364 --> 00:25:41,756
Woo, reach the arms all the way up.

613
00:25:41,756 --> 00:25:43,753
Beautiful big breath
in. (takes deep breath)

614
00:25:43,753 --> 00:25:45,355
Big breath out, Warrior II.

615
00:25:45,355 --> 00:25:46,330
Beautiful work.

616
00:25:46,330 --> 00:25:48,420
Pull the pinkies back. (blows out breath)

617
00:25:48,420 --> 00:25:50,765
Inhale, look forward. (takes deep breath)

618
00:25:50,765 --> 00:25:52,901
Exhale, relax the shoulders
down. (blows out breath)

619
00:25:52,901 --> 00:25:55,061
Trikonasana, straighten the front leg.

620
00:25:55,061 --> 00:25:56,274
Get another chance at this.

621
00:25:56,274 --> 00:25:57,505
Create length.

622
00:25:57,505 --> 00:25:58,828
Reach.

623
00:25:58,828 --> 00:26:00,828
And slowly we tilt down.

624
00:26:02,938 --> 00:26:03,771
Play.

625
00:26:05,469 --> 00:26:07,302
Play with your breath.

626
00:26:12,157 --> 00:26:14,897
Trying to draw the right rib cage up,

627
00:26:14,897 --> 00:26:17,147
opening up towards the sky.

628
00:26:18,751 --> 00:26:22,211
Inhale in, exhale, send your gaze down.

629
00:26:22,211 --> 00:26:24,928
Soft and easy, we'll bring
the left fingertips down.

630
00:26:24,928 --> 00:26:27,389
Then the right knee, repeat the twist.

631
00:26:27,389 --> 00:26:28,271
So we pivot on the back foot.

632
00:26:28,271 --> 00:26:30,291
Inhale, right fingertips up high.

633
00:26:30,291 --> 00:26:32,497
Pull the right hip crease back.

634
00:26:32,497 --> 00:26:34,709
A little detox, letting go of that which

635
00:26:34,709 --> 00:26:36,961
we don't need anymore
and it doesn't serve us.

636
00:26:36,961 --> 00:26:39,028
And then back down we go.

637
00:26:39,028 --> 00:26:41,629
Straight to Down Dog or
move through a vinyasa.

638
00:26:41,629 --> 00:26:44,462
Or you might go back to the plank.

639
00:26:46,342 --> 00:26:48,223
We'll meet hips up high,

640
00:26:48,223 --> 00:26:51,195
heart melting back down, we're Facing Dog.

641
00:26:51,195 --> 00:26:52,774
Big breath in. (takes deep breath)

642
00:26:52,774 --> 00:26:53,607
Big breath out.

643
00:26:53,607 --> 00:26:56,635
Same thing on the other
side and then we're done.

644
00:26:56,635 --> 00:26:59,117
Right heel grounds down, inhale,
lift the left leg up high.

645
00:26:59,117 --> 00:26:59,950
(takes deep breath)

646
00:26:59,950 --> 00:27:01,523
Exhale, nose to knee, cultivate strength.

647
00:27:01,523 --> 00:27:02,684
(blows out breath)

648
00:27:02,684 --> 00:27:05,029
Step it up, pivot on the back foot.

649
00:27:05,029 --> 00:27:07,196
Warrior I, take your time.

650
00:27:09,743 --> 00:27:13,689
Then notice your attitude on this one.

651
00:27:13,689 --> 00:27:14,966
Just notice.

652
00:27:14,966 --> 00:27:16,243
Fingertips reach.

653
00:27:16,243 --> 00:27:17,869
Strong in the back leg.

654
00:27:17,869 --> 00:27:20,841
Inhale in, big stretch.
(takes deep breath)

655
00:27:20,841 --> 00:27:23,258
Going through your checklist.

656
00:27:25,740 --> 00:27:29,362
When you're ready, inhale, find length.

657
00:27:29,362 --> 00:27:32,822
And then exhale, send the
fingertips back, airplane arms.

658
00:27:32,822 --> 00:27:34,424
Slowly we soften through that back leg,

659
00:27:34,424 --> 00:27:36,427
and we're gonna pivot on the back foot.

660
00:27:36,427 --> 00:27:39,794
So I have a little place to lift off from.

661
00:27:39,794 --> 00:27:41,234
And then no fear.

662
00:27:41,234 --> 00:27:43,231
Inhale in, find your drishti.

663
00:27:43,231 --> 00:27:45,483
On an exhale, lift off. (blows out breath)

664
00:27:45,483 --> 00:27:46,316
We fly.

665
00:27:50,220 --> 00:27:52,426
So take a variation that
feels good on this one.

666
00:27:52,426 --> 00:27:53,749
I'll stop talking and let you listen

667
00:27:53,749 --> 00:27:55,776
to the sound of your breath.

668
00:27:55,776 --> 00:27:58,585
Playing here. (blows out breath)

669
00:27:58,585 --> 00:28:02,752
(takes deep breath) (blows out breath)

670
00:28:11,983 --> 00:28:14,142
And after a little bit of playtime,

671
00:28:14,142 --> 00:28:16,790
smile, inhale in, don't look back, trust.

672
00:28:16,790 --> 00:28:19,553
Step it back, all the way
right toes to the mat.

673
00:28:19,553 --> 00:28:22,037
High lunge, sweep the
arms up and overhead.

674
00:28:22,037 --> 00:28:23,082
Awesome work.

675
00:28:23,082 --> 00:28:24,545
Big breath in. (takes deep breath)

676
00:28:24,545 --> 00:28:27,006
Big breath out, Warrior
II. (blows out breath)

677
00:28:27,006 --> 00:28:28,585
Aw, life is good.

678
00:28:28,585 --> 00:28:30,304
Relax the shoulders.

679
00:28:30,304 --> 00:28:32,509
Inhale, look forward. (takes deep breath)

680
00:28:32,509 --> 00:28:36,676
Exhale, find your foundation.
(blows out breath)

681
00:28:38,036 --> 00:28:39,708
Then Trikonasana one last time,

682
00:28:39,708 --> 00:28:41,426
straightening that front leg.

683
00:28:41,426 --> 00:28:43,818
While bringing the hips
back, finding length.

684
00:28:43,818 --> 00:28:45,814
And moving slow.

685
00:28:45,814 --> 00:28:49,981
Staying aware, paying
attention to how you feel here.

686
00:28:51,457 --> 00:28:53,707
As you evolve this posture.

687
00:29:01,378 --> 00:29:02,749
(blows out breath)

688
00:29:02,749 --> 00:29:05,666
Listen to the sound of your breath.

689
00:29:09,901 --> 00:29:10,734
Inhale in.

690
00:29:11,921 --> 00:29:15,590
And on an exhale gently
send your gaze back down.

691
00:29:15,590 --> 00:29:17,633
And slowly we'll soften
through that left knee,

692
00:29:17,633 --> 00:29:19,885
pivot on the back foot, right
hand comes to the earth.

693
00:29:19,885 --> 00:29:23,218
Big twist here, inhale, open your heart.

694
00:29:24,669 --> 00:29:27,014
And exhale all the way down.

695
00:29:27,014 --> 00:29:28,361
Awesome work.

696
00:29:28,361 --> 00:29:29,940
Last call.

697
00:29:29,940 --> 00:29:31,023
Four vinyasa.

698
00:29:31,867 --> 00:29:32,700
Take it or leave it.

699
00:29:32,700 --> 00:29:35,582
Send it straight to Child's Pose.

700
00:29:35,582 --> 00:29:38,090
Or you might insert some
mindful Mountain Climbers here.

701
00:29:38,090 --> 00:29:39,923
Or take one last flow.

702
00:29:43,964 --> 00:29:46,194
We'll meet in extended Child's Pose.

703
00:29:46,194 --> 00:29:48,144
(takes deep breath)

704
00:29:48,144 --> 00:29:49,723
Big toes together.

705
00:29:49,723 --> 00:29:51,390
Knees nice and wide.

706
00:29:54,135 --> 00:29:57,052
(blows out breath)

707
00:30:01,913 --> 00:30:05,211
This time, go ahead and
bring the palms together.

708
00:30:05,211 --> 00:30:08,328
And gently bring them right behind

709
00:30:08,328 --> 00:30:09,594
the back of the head here,

710
00:30:09,594 --> 00:30:13,913
maybe walking the elbows out a little bit.

711
00:30:13,913 --> 00:30:15,213
Big stretch in the shoulders.

712
00:30:15,213 --> 00:30:16,792
If you want more, you can actually,

713
00:30:16,792 --> 00:30:20,461
undo the palms and pretend you're holding

714
00:30:20,461 --> 00:30:23,378
a ball here or block over the head.

715
00:30:24,733 --> 00:30:27,483
Opening up through the shoulders.

716
00:30:32,419 --> 00:30:34,834
Take one more loving breath in here.

717
00:30:34,834 --> 00:30:36,274
(takes deep breath)

718
00:30:36,274 --> 00:30:37,272
And then on your exhale,

719
00:30:37,272 --> 00:30:40,453
release the hands back down to the mat.

720
00:30:40,453 --> 00:30:42,218
Great, slowly lift the head up.

721
00:30:42,218 --> 00:30:44,635
We'll come back to all fours.

722
00:30:47,210 --> 00:30:49,486
And this time, I'm gonna
bring the two big toes

723
00:30:49,486 --> 00:30:51,367
together if they aren't already.

724
00:30:51,367 --> 00:30:55,291
And I'm gonna press up
off the mat with my palms

725
00:30:55,291 --> 00:30:56,847
and bring the knees super-wide.

726
00:30:56,847 --> 00:30:59,912
Kind of coming in to a
little Froggie Pose here.

727
00:30:59,912 --> 00:31:02,234
Come up to the center now.

728
00:31:02,234 --> 00:31:06,344
So you're gonna stay here in
Froggie, stretching the feet.

729
00:31:06,344 --> 00:31:10,177
Maybe you try to come
to a total balance here.

730
00:31:12,706 --> 00:31:14,958
Or maybe you practice Crow.

731
00:31:14,958 --> 00:31:17,635
So we're gonna start with, or
we're gonna end with rather,

732
00:31:17,635 --> 00:31:19,237
one last no fear posture,

733
00:31:19,237 --> 00:31:21,768
just to kind of get us out of our heads.

734
00:31:21,768 --> 00:31:23,347
And into our bodies and play.

735
00:31:23,347 --> 00:31:26,830
Nothing like a balancing
posture to kind of

736
00:31:26,830 --> 00:31:29,128
show you the truth of where you're at

737
00:31:29,128 --> 00:31:33,128
in that day and just help
you to accept what is.

738
00:31:34,074 --> 00:31:37,766
And trust that everything
is as it should be.

739
00:31:37,766 --> 00:31:41,046
You just have to work to honor yourself.

740
00:31:41,046 --> 00:31:43,275
And enjoy the ride.

741
00:31:43,275 --> 00:31:46,665
So we're here in the Toestand,
we're here in Froggie.

742
00:31:46,665 --> 00:31:49,080
Or we're working for a
little Bakasana here.

743
00:31:49,080 --> 00:31:51,704
So just take a couple moments to play.

744
00:31:51,704 --> 00:31:52,958
Stay connected with your breath.

745
00:31:52,958 --> 00:31:53,817
The minute you stop breathing,

746
00:31:53,817 --> 00:31:56,284
you need to come back to the Froggie Pose.

747
00:31:56,284 --> 00:31:59,117
Let's have a little playtime here.

748
00:32:11,795 --> 00:32:14,094
So the body is prepped
for Bakasana, for Crow,

749
00:32:14,094 --> 00:32:15,677
side body strength.

750
00:32:16,973 --> 00:32:19,640
Side body length, core strength.

751
00:32:20,851 --> 00:32:22,871
Shoulders open.

752
00:32:22,871 --> 00:32:23,704
Hips open.

753
00:32:25,124 --> 00:32:28,491
Might just work here
in Froggie, beautiful.

754
00:32:28,491 --> 00:32:29,324
Or strong.

755
00:32:31,045 --> 00:32:33,738
Same principles, core
strength, side body length,

756
00:32:33,738 --> 00:32:36,655
and the Toestand balancing posture.

757
00:32:41,842 --> 00:32:44,187
Wherever you are, take
a couple more breaths.

758
00:32:44,187 --> 00:32:46,104
Playing, experimenting.

759
00:32:52,546 --> 00:32:53,379
Whoa.

760
00:33:00,464 --> 00:33:03,762
And then after you're done playing.

761
00:33:03,762 --> 00:33:05,666
Wherever you are, come
back to the Froggie,

762
00:33:05,666 --> 00:33:07,918
that's where we'll all
meet. (takes deep breath)

763
00:33:07,918 --> 00:33:08,922
And we're gonna draw the palms together,

764
00:33:08,922 --> 00:33:09,898
big balancing posture.

765
00:33:09,898 --> 00:33:11,988
Inhale in. (takes deep breath)

766
00:33:11,988 --> 00:33:14,820
Exhale out. (blows out breath)

767
00:33:14,820 --> 00:33:15,912
Beautiful.

768
00:33:15,912 --> 00:33:18,884
Swim the fingertips behind,
close the knees together.

769
00:33:18,884 --> 00:33:21,624
No fear, just doing
things maybe our bodies

770
00:33:21,624 --> 00:33:23,946
don't normally do on an everyday basis.

771
00:33:23,946 --> 00:33:26,453
And then reaching fingertips back,

772
00:33:26,453 --> 00:33:28,961
and then lots of flexibility
in the feet required here,

773
00:33:28,961 --> 00:33:31,376
so, maybe make adjustments if you need to.

774
00:33:31,376 --> 00:33:34,047
Just coming right back to sit on your bum,

775
00:33:34,047 --> 00:33:36,312
sending the legs out long.

776
00:33:36,312 --> 00:33:37,729
Yeah, great work.

777
00:33:38,680 --> 00:33:39,934
So really fancy.

778
00:33:39,934 --> 00:33:41,490
Oh hey, bumblebee.

779
00:33:41,490 --> 00:33:42,511
Really fancy posture here.

780
00:33:42,511 --> 00:33:43,788
Go ahead and center yourself on the mat.

781
00:33:43,788 --> 00:33:45,762
We're just gonna lean back on our hands.

782
00:33:45,762 --> 00:33:49,617
And then just pretend like
you are a sweet child,

783
00:33:49,617 --> 00:33:51,567
maybe you are a child
practicing this, welcome.

784
00:33:51,567 --> 00:33:55,734
We love you, we're so glad to
have yogis of all ages here.

785
00:33:56,838 --> 00:33:58,069
So just shake the legs a little.

786
00:33:58,069 --> 00:34:01,110
Pretend like you're
watching your favorite show.

787
00:34:01,110 --> 00:34:04,367
Life is good, windshield wiper the legs.

788
00:34:04,367 --> 00:34:05,923
If you like anatomy, you
might close your eyes

789
00:34:05,923 --> 00:34:08,338
and imagine what's going
on in your hip socket here.

790
00:34:08,338 --> 00:34:10,799
Just gentle, maybe look at your feet.

791
00:34:10,799 --> 00:34:12,958
See your sweet feet, imagine your feet

792
00:34:12,958 --> 00:34:13,956
as an innocent child.

793
00:34:13,956 --> 00:34:16,487
I know this all sounds silly,
but it's just so helpful

794
00:34:16,487 --> 00:34:19,553
to get out of the
seriousness of the things

795
00:34:19,553 --> 00:34:21,085
that we cannot control.

796
00:34:21,085 --> 00:34:23,476
How many times have we, just like,

797
00:34:23,476 --> 00:34:24,731
looked back on something and gone,

798
00:34:24,731 --> 00:34:29,097
oh, I wish I hadn't been a
jealous, raging you know what.

799
00:34:29,097 --> 00:34:31,186
Or I wish I had just realized that

800
00:34:31,186 --> 00:34:33,462
everything would work out or et cetera.

801
00:34:33,462 --> 00:34:37,129
Alright, after a little
bit of silly shaking

802
00:34:37,989 --> 00:34:39,453
left to right, go ahead and find that,

803
00:34:39,453 --> 00:34:42,326
so pressing into the
heels, we balance it out

804
00:34:42,326 --> 00:34:43,998
with a little structure, lifting the head

805
00:34:43,998 --> 00:34:46,413
over the heart, the heart over the pelvis.

806
00:34:46,413 --> 00:34:49,687
Palms can come at the sides here.

807
00:34:49,687 --> 00:34:50,893
Pressing down into the earth.

808
00:34:50,893 --> 00:34:53,495
Or fingertips, just
depends on your arm length.

809
00:34:53,495 --> 00:34:54,958
Big breath in.

810
00:34:54,958 --> 00:34:56,699
Big breath out.

811
00:34:56,699 --> 00:34:59,300
Close your eyes for two more
breath cycles, you got this.

812
00:34:59,300 --> 00:35:01,529
Really firming top of the thighs down,

813
00:35:01,529 --> 00:35:03,991
flexing the toes up towards
the sky, lift your hearts.

814
00:35:03,991 --> 00:35:08,158
(takes deep breath) (blows out breath)

815
00:35:11,746 --> 00:35:14,509
Great, then press in to
the palms, lift the knees,

816
00:35:14,509 --> 00:35:16,738
draw the hips down towards the heels.

817
00:35:16,738 --> 00:35:19,989
Palms come together, interlace.

818
00:35:19,989 --> 00:35:23,077
Little index finger forward
here as we roll it down.

819
00:35:23,077 --> 00:35:25,864
(blows out breath)

820
00:35:25,864 --> 00:35:27,954
Arms reach up and overhead,
straighten the legs,

821
00:35:27,954 --> 00:35:29,765
full body stretch, life is good.

822
00:35:29,765 --> 00:35:32,574
Inhale lots of love
in. (takes deep breath)

823
00:35:32,574 --> 00:35:35,454
Exhale, right arm on
top, give yourself a hug.

824
00:35:35,454 --> 00:35:38,402
Arms cross over the
chest. (blows out breath)

825
00:35:38,402 --> 00:35:39,726
Maybe use the fingertips to give yourself

826
00:35:39,726 --> 00:35:41,559
a little massage here.

827
00:35:42,721 --> 00:35:46,460
And then inhale, arms up and
overhead. (takes deep breath)

828
00:35:46,460 --> 00:35:48,039
And then exhale, left arm on top.

829
00:35:48,039 --> 00:35:49,920
Go ahead and soften through
the feet and the toes.

830
00:35:49,920 --> 00:35:52,837
(blows out breath)

831
00:35:54,378 --> 00:35:56,045
And close your eyes.

832
00:35:57,466 --> 00:36:00,485
And then inhale, arms up and overhead.

833
00:36:00,485 --> 00:36:04,652
And then exhale, release the
arms gently down at your side.

834
00:36:10,887 --> 00:36:15,054
Wherever you are, in your
mind, your heart, your body.

835
00:36:16,599 --> 00:36:20,766
Wherever you are, practicing
this around the globe.

836
00:36:23,287 --> 00:36:26,050
I send you support and hugs.

837
00:36:26,050 --> 00:36:29,626
And also acknowledge you,
appreciate you, and honor you.

838
00:36:29,626 --> 00:36:31,507
And admire you for showing up on your mat

839
00:36:31,507 --> 00:36:35,802
to work out, yes, but to also work it out.

840
00:36:35,802 --> 00:36:37,149
(soft laugh)

841
00:36:37,149 --> 00:36:39,634
So cheers to you and cheers to us.

842
00:36:39,634 --> 00:36:41,793
And we bow to this beautiful practice.

843
00:36:41,793 --> 00:36:43,744
As we settle in for Shavasana

844
00:36:43,744 --> 00:36:45,903
by bringing the palms together.

845
00:36:45,903 --> 00:36:48,248
Or you can take one hand over the heart

846
00:36:48,248 --> 00:36:51,011
and one hand over the belly.

847
00:36:51,011 --> 00:36:53,124
Take a deep breath in. (takes deep breath)

848
00:36:53,124 --> 00:36:55,429
Whisper it to yourself. (blows out breath)

849
00:36:55,429 --> 00:36:58,541
Our final words, recognition,

850
00:36:58,541 --> 00:37:02,000
honoring the light in
me and the light in you.

851
00:37:02,000 --> 00:37:06,342
The light in oneself
and the light in others.

852
00:37:06,342 --> 00:37:08,130
Deep breath in. (takes deep breath)

853
00:37:08,130 --> 00:37:09,797
And we say, Namaste.

854
00:37:12,078 --> 00:37:14,911
(energetic music)