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- Hi everyone, 
welcome to Yoga With Adriene.

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I'm Adriene and this 
is Benji and today we have

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an awesome rebirth 
yoga practice for you.

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

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(upbeat music)

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Okay my darling friends, 
let's begin today's practice

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in a cross-legged seat.

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Feel free to 
sit up on something,

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maybe a blanket or a 
block or a couple towels.

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To find length in the spine,
lift your heart right away

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and let's take a 
deep breath in here.

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As you exhale, 
relax your shoulders down.

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Just kind of come into your
seat, come into this moment.

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Whatever you're coming on
the mat with, it's all good.

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This session is

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just a gentle hand 
to help you renew.

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Feel good.

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Invite, things to 
cycle through, right?

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So the only constant is change,

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and we're constantly changing

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so that's why I love the 
mantra find what feels good

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because how we 
show up on the mat

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and really commit to 
discovery is everything.

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I find it so valuable.

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So just in case this 
is applicable for you,

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just allow things 
to cycle through here.

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Allow this practice 
to help you do that,

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and if you're feeling great,

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let's just tend to 
the breath in the body,

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maybe a little 
preventative care.

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Together let's bring the 
palms together at the heart.

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And close your eyes.

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Notice how this mudra,

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this just palms 
together in prayer position

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makes you feel if anything and
if nothing, that's cool too.

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And then we'll take 
another deep breath in here.

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And once again use the exhale

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to actively relax 
the shoulders down.

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Then gently bow 
your head to your hands,

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start to get a nice, good
stretch in the back of the neck

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and maybe set a 
little intention.

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What do you choose 
for this next cycle

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whatever it may be?

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Whether it's just 
the day ahead or perhaps

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you're practicing 
this around a birthday

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or perhaps it's the end of a job

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or the end of a project 
or the end of a relationship,

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whatever it is.

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Maybe you set a little intention

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for what you 
choose moving ahead.

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Just notice what 
came up, if anything.

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And here we go, 
another deep, full,

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conscious I love you breath in.

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And as you exhale,
slowly release,

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hands to the knees or thighs.

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You can lift the head 
back up over the heart.

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Take a second here to nod
the head a little yes and no.

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Just waking up the neck.

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You can draw circles 
with the nose one way

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and then the other.

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Maybe welcome 
a gentle smile, life is good.

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Things are cyclical 
and I feel like, yeah,

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the yoga practice is 
such a wonderful place to land

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to just ground and be present

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in that constant cycle.

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Okay, bring the 
head back over the heart.

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Let's keep the left heel
coming in towards the body here

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and in your own time gently
extend the right leg out long.

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If you are already starting to
feel a stretch here, amazing.

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This is why we're here.

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If not, move the fleshy 
part of the buttocks aside.

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Take a deep breath in to reach
the arms up and overhead.

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And first on the exhale you're
gonna take your right hand

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over towards the 
top of your left thigh

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and your left hand up and
over towards your right toes.

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So don't worry about 
this specific shape here.

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Focus on the 
sensation here instead.

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Flex your right toes,
you can even

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spread the right toes here.

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Breathing deep, inhale in.

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Exhale to come 
all the way back up.

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Now bring your 
fingertips to the earth

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and you're gonna lift 
your hip points up high.

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Shift your center, 
your navel towards

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your right toes and 
here we go, inhale in.

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Exhale, bend your right knee

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as generously as you need 
to as you drape your belly

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and your heart over 
the top of your right leg.

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In time we can work to bow the
head down towards the knee,

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nose towards at the knee.

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And in time we 
might be able to work

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to straighten that leg,
head to knee pose here.

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Breathing into the kidneys,
toward the kidneys, excuse me,

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into the low back, 
relaxing the shoulders down,

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keeping the right foot active.

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Take a second here to listen
to the sound of your breath.

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And then slowly begin 
to roll it up. Awesome.

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We'll bring the right heel in

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and send the left leg out long.

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Inhale, when you're ready,
reach the fingertips up high.

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Exhale, left hand to the right
knee and then here we go.

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Think up with the 
right fingertips and over.

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Towards the left foot.

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And I used to just shove 
myself into these shapes,

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kind of more traditional shapes

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and I wanna 
encourage you not to do that.

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Instead focus on the sensation.

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So I'm feeling this stretch.

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I'm using my 
breath to find depth.

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Flexing the left 
foot towards your head,

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take one more breath.

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And then slowly release,
fingertips come to the earth.

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We're gonna shift the 
hips now towards the left.

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So now your center, 
your navel is pointing towards

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your left toes.
Inhale in, lift up.

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Reach for the sky, exhale,
bend your knees generously

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as you need to and 
start to drape the belly

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and the heart over 
the top of your left leg.

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Now work here with your breath.

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In time we can maybe 
get a little bit closer,

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knee towards the, or excuse
me, nose towards the knee.

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Finding your 
appropriate edge today

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and breathing deep 
as you come again

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into your private 
little love cave here.

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Listen to the 
sound of your breath.

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Relax the skin of your forehead.

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Soften through the jaw.

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Gorgeous, then take 
one more deep breath in.

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Breathe into all 
four sides of your torso.

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And then exhale 
to roll it up, awesome.

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Bring the soles of the feet
together here, Cobbler's Pose.

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If the knees are up here,
just let them be up here

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where you are today, 
notice where you are in the hips

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and be thankful that 
you're here making discoveries,

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and in time 
with regular practice

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or with your rebirth, 
rejuvenating your love for yoga

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and your commitment 
to home practice,

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you can work to slowly, slowly,
slowly, slowly open the hips.

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You'd be surprised how 
fast the body can change

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and transform 
with regular practice.

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So layer in the breath here.

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Wherever you are, lift up
through the heart, the chest.

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You can check in with 
the head and the neck again.

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Find a nice, tall posture.

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Excellent and then 
take one more breath,

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sit up a little taller, 
lengthen through the crown,

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relax the shoulders down.

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And then slowly release, 
bring the knees together.

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They're gonna come together,
together, really together.

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And arches of the feet are
gonna squeeze together as well.

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Great, bring the 
hands to the backs

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of the thighs now, 
lean back, way back.

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I was gonna say with my 
mind on my money and my money

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on my mind, okay, and 
then lift the shins up parallel

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to the ceiling as you lean back.

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You can stay on the 
backs of the thighs here

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with the hands holding on

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or we'll reach the 
fingertips forward, palms up.

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Smile here as you breathe deep,

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lighting a little tiny 
little fire in the belly.

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Inhale in.

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Exhale. Inhale, draw 
the hands to the heart.

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Exhale, twisting to the lift,

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tap your right toes down.

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Inhale back to center,
everything.

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Exhale, twist to the right,
tap your left toes down.

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Inhale to center, 
keep your chest lifted.

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Exhale, twist.

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Inhale to center.

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Exhale, twist.

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One more time to each side,
you got this, nice and slow.

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Inhale, lift.
Exhale, twist and tap.

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Inhale, lift. 
Exhale, twist and tap.

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Awesome, from here you're
gonna slowly cross the ankles,

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come through to all 
fours nice and slow.

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Find your Tabletop Position,

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knees underneath the hip points,

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wrists underneath the shoulders.

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On your next 
inhale drop the belly,

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breathe like you love yourself,

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move like you love yourself,
open the heart forward.

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Exhale, mindfully round through,

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draw the navel 
up towards the sky,

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press into the hands,

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press into the 
tops of the feet firmly.

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Again, inhale, 
drop the belly, smooth it out.

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Exhale, rounding through.

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Keep it going now
with your breath.

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Creating soft, easy 
movement in the body,

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focusing on the spine here.

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Always, always, always 
syncing up with your breath.

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Whenever possible, 
spiraling back to that conscious

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attention towards your breath,
towards your spirit.

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Towards you.

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Alright, even it out,
find what feels good.

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Let's meet back in a nice

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Tabletop Position, 
neutral spine.

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So the crown is 
really reaching forward

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and the tail is 
lengthening back,

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so the head's not dipping down.

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Then press away 
from your yoga mat,

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literally press 
away from the earth,

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lift your shoulder 
blades left to right.

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Hollow through the front body.

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So we're hugging the low ribs in

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and we're gonna test 
that by curling the toes under

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and lifting the knee 
caps here for hovering table.

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Breathe in deep, here we go.

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Send your gaze down 
once you have the shape.

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Upper arm bones rotate out,

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you're feeling your abdominal
wall turn on once again,

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lighting that 
sweet fire in the belly.

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We're here for ten, 
mhmmm, nine, you got it.

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Eight, seven, six, five,

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four, three, two, on 
the one lower the knees.

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Bring them together,
really together

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and you're gonna 
send the hips back

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for Balasana, yay, Child's Pose.

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Send the fingertips towards
the back edge of your mat.

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Melt your heart down, 
close your eyes and breathe.

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Notice if you're 
gripping anywhere

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around the shoulders 
or the elbows.

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See if you can let the 
weight of your arms go.

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Then with your eyes closed,

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take one more cycle of 
breath here in and out.

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And then slowly begin 
to wiggle the fingertips,

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draw the hands and 
the arms all the way up,

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carve a line with 
your nose to look forward

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and slowly we'll come 
back up to all fours. Awesome.

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Walk the hands out wide,
curl the toes under,

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start to peel up 
towards Downward Facing Dog.

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Take a deep breath in here.

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Exhale, start to 
pedal it out, stretch.

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Listen to the sound 
of your breath here,

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and when you're ready, 
anchor through the left heel

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and inhale, lift the right
leg up high, Three-Legged Dog.

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Exhale, shift it 
forward all the way.

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Step up the right foot, 
lower the back knee down

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for a nice, low lunge.

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Front knee over front ankle.

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You can walk that left knee
back just a bit if you like.

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Inhale to open 
the chest forward,

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exhale to peel the 
right hip crease back.

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Flex your right 
toes towards your face.

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Slowly draw your nose 
towards your knees here.

246
00:13:28,608 --> 00:13:31,244
Knee, sorry, nose 
towards your right knee here.

247
00:13:32,945 --> 00:13:35,348
Got into it, and then rolling 
through the front foot

248
00:13:35,348 --> 00:13:37,750
we're gonna come back up,
front knee over front ankle.

249
00:13:37,750 --> 00:13:39,419
This time sweep 
the arms forward up

250
00:13:39,419 --> 00:13:41,154
and back, Crescent Lunge.

251
00:13:41,154 --> 00:13:43,256
Lift your heart, peel 
the right hip crease back,

252
00:13:43,256 --> 00:13:44,524
lift up from the pelvic floor.

253
00:13:44,524 --> 00:13:48,461
Find that inner support 
system here in this shape.

254
00:13:48,461 --> 00:13:50,463
Soft fingers or bright fingers,

255
00:13:50,463 --> 00:13:54,367
just nice conscious fingers,
inhale in.

256
00:13:54,367 --> 00:13:55,835
Exhale, rain it down.

257
00:13:55,835 --> 00:13:57,670
Okay, check it out, 
we're gonna lift the back knee,

258
00:13:57,670 --> 00:13:59,872
come to a nice low lunge here.

259
00:13:59,872 --> 00:14:01,774
Take your right hand 
over to meet the left.

260
00:14:01,774 --> 00:14:03,076
You're gonna 
keep walking it around

261
00:14:03,076 --> 00:14:04,477
as you straighten your legs,

262
00:14:04,477 --> 00:14:09,482
coming into a nice, standing,
Wide-Legged Forward Fold.

263
00:14:10,817 --> 00:14:12,982
Slight microbend 
in the knees here,

264
00:14:12,982 --> 00:14:15,822
toes are slightly turned in.

265
00:14:15,822 --> 00:14:17,190
We're breathing deep here.

266
00:14:17,190 --> 00:14:19,826
If the fingertips or hands
don't make it to the ground,

267
00:14:19,826 --> 00:14:21,694
you can bring the hands 
to the tops of the thighs

268
00:14:21,694 --> 00:14:23,329
but with slight 
bend in the knee.

269
00:14:24,564 --> 00:14:25,598
Breathing deep here.

270
00:14:25,598 --> 00:14:27,467
If the hands do 
make it to the ground,

271
00:14:27,467 --> 00:14:29,469
you can start to walk them back,

272
00:14:29,469 --> 00:14:34,073
close to the arches of the
feet and maybe even one day

273
00:14:34,073 --> 00:14:37,009
getting in line with the
arches of the feet and inviting

274
00:14:37,009 --> 00:14:39,893
the crown of the 
head to come down.

275
00:14:41,914 --> 00:14:44,550
If the crown of the 
head is coming down,

276
00:14:44,550 --> 00:14:48,054
draw up from the 
arches and bring the elbows

277
00:14:48,054 --> 00:14:51,724
so they're nice and square,
two 90 degree angles.

278
00:14:53,526 --> 00:14:56,662
And everyone draw the navel
in and up, Uddiyana Bandha.

279
00:14:56,662 --> 00:14:59,532
Just slowly come back out.

280
00:14:59,532 --> 00:15:02,034
We're gonna keep turning 
now towards the left foot.

281
00:15:02,034 --> 00:15:05,338
Come into a nice, low 
lunge on the left side.

282
00:15:06,839 --> 00:15:08,941
Front knee over front ankle,
breathe deep here.

283
00:15:08,941 --> 00:15:11,444
If you want, you can 
walk the right knee back now

284
00:15:11,444 --> 00:15:13,012
for a deeper stretch.

285
00:15:14,847 --> 00:15:16,282
Inhale, open the chest,

286
00:15:16,282 --> 00:15:19,886
let your heart energy radiate
forward and then exhale,

287
00:15:19,886 --> 00:15:22,922
peel the left hip crease back,
flex those left toes towards

288
00:15:22,922 --> 00:15:24,423
your face and breathe deep

289
00:15:24,423 --> 00:15:27,460
as you guide the nose 
towards your left knee.

290
00:15:32,839 --> 00:15:37,603
Mhmmm, mhmmm, so awesome,
take one more breath.

291
00:15:37,603 --> 00:15:42,074
Here and then rolling 
through the front foot,

292
00:15:42,074 --> 00:15:44,143
we'll come back to 
that nice, low lunge.

293
00:15:44,143 --> 00:15:45,444
When you're ready, inhale,

294
00:15:45,444 --> 00:15:48,347
Crescent, reaching 
fingertips forward, up and back.

295
00:15:48,347 --> 00:15:50,583
We're not just dumping all
of our energy into the earth,

296
00:15:50,583 --> 00:15:55,121
we're using it, using the earth
to find that energy within

297
00:15:55,121 --> 00:15:56,522
and you can literally find

298
00:15:56,522 --> 00:15:59,492
that muscularly 
through the asana.

299
00:15:59,492 --> 00:16:01,961
So lift up 
through the pelvic floor,

300
00:16:01,961 --> 00:16:03,896
find your big beach 
ball up and over head,

301
00:16:03,896 --> 00:16:07,400
peel the left hip 
crease back, inhale.

302
00:16:07,400 --> 00:16:10,169
And exhale, 
slowly release it down.

303
00:16:10,169 --> 00:16:11,938
Back knee lifts, 
we're gonna come right back

304
00:16:11,938 --> 00:16:15,374
through that standing 
Wide-Legged Forward Fold.

305
00:16:16,676 --> 00:16:18,344
Awesome.

306
00:16:18,344 --> 00:16:21,881
Breathe deep here, 
take your variation.

307
00:16:23,616 --> 00:16:26,598
Whatever works for you, but
make sure you're breathing.

308
00:16:30,857 --> 00:16:32,358
And if you're folded down,

309
00:16:32,358 --> 00:16:34,560
slowly walk your 
fingertips back out.

310
00:16:34,560 --> 00:16:36,929
Come to a nice 
flat back position,

311
00:16:36,929 --> 00:16:39,398
and together we'll 
continue the journey bending

312
00:16:39,398 --> 00:16:41,601
the front knee, 
coming all the way back.

313
00:16:41,601 --> 00:16:43,402
You're gonna 
plant the palms here

314
00:16:43,402 --> 00:16:44,270
and we're just 
gonna kick it right back

315
00:16:44,270 --> 00:16:45,705
to Downward Facing Dog.

316
00:16:48,274 --> 00:16:49,108
Awesome.

317
00:16:50,476 --> 00:16:52,078
Plant the palms.

318
00:16:53,045 --> 00:16:55,263
Turn the two big toes in.

319
00:16:55,263 --> 00:16:57,046
Send the hips up 
high and back.

320
00:16:58,351 --> 00:17:01,587
Great, inhale, slide the left
up high, Three-Legged Dog.

321
00:17:01,587 --> 00:17:03,489
Exhale, slowly send it forward

322
00:17:03,489 --> 00:17:06,291
all the way into 
a nice, low lunge.

323
00:17:06,291 --> 00:17:07,827
Inhale, Crescent.

324
00:17:09,028 --> 00:17:11,464
Listen carefully, exhale.

325
00:17:11,464 --> 00:17:12,832
Floating the fingertips down,

326
00:17:12,832 --> 00:17:14,733
you're gonna plant the 
palms and we're gonna kick it

327
00:17:14,733 --> 00:17:16,402
back up to that 
Three-Legged Dog.

328
00:17:18,671 --> 00:17:21,440
Good, lower the left foot.

329
00:17:21,440 --> 00:17:22,942
Anchor through 
the left heel, inhale,

330
00:17:22,942 --> 00:17:25,077
lift the right leg up high.

331
00:17:25,077 --> 00:17:28,214
Exhale, shift it forward,
lower the back knee.

332
00:17:28,214 --> 00:17:30,516
Crescent on the inhale,
reach it up.

333
00:17:31,717 --> 00:17:35,321
Finding your flow with 
your breath, exhale, plant.

334
00:17:35,321 --> 00:17:37,189
Kick it back, Three-Legged Dog.

335
00:17:39,058 --> 00:17:40,965
Right leg lowers.

336
00:17:40,965 --> 00:17:42,689
Inhale, left leg up high.

337
00:17:43,663 --> 00:17:45,164
Exhale, step it forward.

338
00:17:46,766 --> 00:17:48,701
Inhale, Crescent,
lift your heart.

339
00:17:49,669 --> 00:17:51,170
Exhale to release.

340
00:17:52,171 --> 00:17:53,773
Inhale, Three-Legged Dog.

341
00:17:55,441 --> 00:17:58,244
And exhale, lower left leg down.

342
00:17:58,244 --> 00:17:59,712
Okay, here we 
go with the breath.

343
00:17:59,712 --> 00:18:01,480
Inhale, lift the 
right leg up high.

344
00:18:02,415 --> 00:18:04,417
Exhale, step it forward.

345
00:18:04,417 --> 00:18:06,419
Lower the back knee, 
inhale, Crescent.

346
00:18:07,820 --> 00:18:09,355
Exhale, rain it down.

347
00:18:10,323 --> 00:18:12,458
Inhale, Three-Legged Dog,
you got this.

348
00:18:13,526 --> 00:18:16,095
Exhale, lower 
the right foot down.

349
00:18:16,095 --> 00:18:17,830
Inhale, lift the 
left leg up high.

350
00:18:18,965 --> 00:18:20,299
Exhale, shift it forward.

351
00:18:21,834 --> 00:18:24,070
Inhale, Crescent,
squeeze the inner

352
00:18:24,070 --> 00:18:25,404
thighs to the midline.

353
00:18:25,404 --> 00:18:27,640
Exhale, plant the palms.

354
00:18:27,640 --> 00:18:29,542
Connect to your core,
hug the low ribs in.

355
00:18:29,542 --> 00:18:30,843
Inhale, Three-Legged Dog.

356
00:18:31,677 --> 00:18:34,080
Exhale, lower left foot down.

357
00:18:34,080 --> 00:18:36,649
Inhale, lift the 
right leg up high.

358
00:18:36,649 --> 00:18:38,886
Exhale, step it forward.

359
00:18:38,886 --> 00:18:40,519
Lower the back knee.

360
00:18:40,519 --> 00:18:41,821
Inhale, lift it up.

361
00:18:43,022 --> 00:18:44,457
Exhale, float it down.

362
00:18:45,625 --> 00:18:46,993
Inhale, kick it back.

363
00:18:48,194 --> 00:18:50,085
Exhale, float it down.
One more round.

364
00:18:50,085 --> 00:18:52,365
Inhale, lift the 
left leg up high.

365
00:18:52,365 --> 00:18:53,399
Exhale, shift it forward.

366
00:18:53,399 --> 00:18:55,835
This time, option to 
keep the back knee lifted.

367
00:18:55,835 --> 00:18:57,036
Inhale, reach it up.

368
00:18:57,903 --> 00:19:00,840
Exhale, slowly lower down.

369
00:19:00,840 --> 00:19:02,341
Inhale, kick it back.

370
00:19:03,376 --> 00:19:04,677
Exhale, lower.

371
00:19:04,677 --> 00:19:07,580
Last side, inhale, lift it up.

372
00:19:07,580 --> 00:19:09,115
Exhale, step it up.

373
00:19:10,316 --> 00:19:12,551
Inhale, option to 
keep the back knee lifted.

374
00:19:12,551 --> 00:19:14,262
Reach up high.

375
00:19:14,262 --> 00:19:17,790
Exhale, slowly send 
the hands down.

376
00:19:17,790 --> 00:19:19,625
Last one, inhale, lift it up.

377
00:19:20,493 --> 00:19:23,229
Exhale, lower the 
right foot to the ground.

378
00:19:23,229 --> 00:19:26,265
Both feet on the ground,
press away from your yoga mat,

379
00:19:26,265 --> 00:19:28,100
send the hips up high and back.

380
00:19:28,100 --> 00:19:33,105
Inhale in, exhale, slow descend
to the knees to the earth.

381
00:19:33,572 --> 00:19:35,875
Bring your knees together,
really together.

382
00:19:35,875 --> 00:19:38,811
Paint your yoga mat,
flick the palms back

383
00:19:38,811 --> 00:19:41,047
and melt your 
heart in Child's Pose.

384
00:19:44,440 --> 00:19:46,719
Close your eyes.

385
00:19:46,719 --> 00:19:49,855
Observe your breath, see if
you can feel your heartbeat.

386
00:19:52,024 --> 00:19:53,158
Awesome work.

387
00:19:55,628 --> 00:19:58,230
Take a couple 
quiet breaths here.

388
00:20:00,232 --> 00:20:02,446
Just blanket yourself in love.

389
00:20:05,504 --> 00:20:08,232
Feeling the rise and 
the fall of your breath.

390
00:20:17,550 --> 00:20:20,653
Awesome, then start to 
wiggle your fingertips.

391
00:20:23,189 --> 00:20:26,058
And when you're ready,
dragging the arms,

392
00:20:26,058 --> 00:20:31,216
the hands forward, carving a
line with the nose to lift up

393
00:20:31,216 --> 00:20:35,668
and coming through 
all the way to flat back.

394
00:20:35,668 --> 00:20:38,437
So you can cross the 
ankles and come through.

395
00:20:38,437 --> 00:20:42,007
You're gonna lay on your back,
snuggle the shoulder blades

396
00:20:42,007 --> 00:20:44,100
underneath your 
heart space here.

397
00:20:46,445 --> 00:20:48,639
And legs out long.

398
00:20:50,416 --> 00:20:51,550
Take one final stretch,

399
00:20:51,550 --> 00:20:54,386
inhale, reaching the 
arms up and overhead.

400
00:20:56,188 --> 00:21:00,960
And exhale to gently 
bring the hands to your sides,

401
00:21:00,960 --> 00:21:03,329
walk the heels out.

402
00:21:03,329 --> 00:21:07,233
Allow the feet to relax 
and the hands to relax.

403
00:21:07,233 --> 00:21:10,269
And you can close your 
eyes here, tucking the chin.

404
00:21:12,605 --> 00:21:15,407
Finding that length 
in the back of the neck.

405
00:21:18,944 --> 00:21:21,547
Allow for a moment 
of surrender here.

406
00:21:24,216 --> 00:21:29,088
Surrendering to that 
which you cannot control.

407
00:21:31,724 --> 00:21:36,462
Remembering that 
everything that we learn

408
00:21:36,462 --> 00:21:38,601
and practice on the mat

409
00:21:40,339 --> 00:21:43,052
potentially has 
value off the mat.

410
00:21:51,510 --> 00:21:54,914
As you're ready, 
bring the palms together,

411
00:21:54,914 --> 00:21:56,982
thumbs right up 
to the third eye.

412
00:21:59,051 --> 00:22:01,887
Take one final big inhale in.

413
00:22:04,190 --> 00:22:09,195
And as you exhale, slowly peel
one foot up, then the other.

414
00:22:11,263 --> 00:22:13,832
And then when you're ready,
release the hands,

415
00:22:13,832 --> 00:22:16,635
bring them to the shins, hug
your knees into your chest,

416
00:22:16,635 --> 00:22:18,442
rock gently side to side.

417
00:22:26,912 --> 00:22:28,147
Awesome work.

418
00:22:28,147 --> 00:22:29,281
Cross the ankles,

419
00:22:29,281 --> 00:22:31,584
we're gonna roll all 
the way up nice and easy.

420
00:22:31,584 --> 00:22:34,186
You can rock a couple 
times if it feels awesome.

421
00:22:34,186 --> 00:22:38,924
Come to a seat and bring the
palms together at your heart.

422
00:22:40,859 --> 00:22:44,096
Remember your intention,
whatever came up

423
00:22:44,096 --> 00:22:45,731
at the beginning 
of this practice

424
00:22:45,731 --> 00:22:48,267
as you gently bow the 
head to the heart once again.

425
00:22:50,636 --> 00:22:52,705
And we'll finish this practice

426
00:22:52,705 --> 00:22:55,040
by taking three deep breaths,
so here we go.

427
00:22:55,040 --> 00:23:00,179
Big inhale in 
through the nose and out.

428
00:23:02,514 --> 00:23:03,983
Inhale in.

429
00:23:06,085 --> 00:23:07,586
And empty it out.

430
00:23:09,355 --> 00:23:11,991
And one more time, big inhale.

431
00:23:15,694 --> 00:23:17,229
And final exhale.

432
00:23:20,966 --> 00:23:23,335
I wish you the 
best on your journey.

433
00:23:23,335 --> 00:23:25,004
Thank you for 
sharing your practice

434
00:23:25,004 --> 00:23:27,473
and your valuable time with me

435
00:23:27,473 --> 00:23:29,508
and with the 
Yoga With Adriene community.

436
00:23:34,280 --> 00:23:36,515
We'll finish by 
bowing the head to the heart

437
00:23:36,515 --> 00:23:38,335
and whispering

438
00:23:38,335 --> 00:23:39,585
Namaste.

439
00:23:41,515 --> 00:23:45,312
(upbeat music)