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- What's up everyone?
Welcome to Yoga With Adriene.

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

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flow for you that's gonna help
you feeling replenished

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but also remind
you of the power of

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respecting your
own body and the earth.

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Let's get started.

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(bright music)

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Okie doke my friends,

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let's begin today's practice
standing at the top of your mat.

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Let's start feet just a little
bit wider than hip width apart.

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So you can kind of gauge it by

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noticing where your
hip points are. Eh!

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And then just standing just a
little bit wider than those.

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Alright and then nice conscious
footing as you do this so

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toes pointing forward
and just, you know,

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just do this to
notice our patterns.

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There's no right
or wrong. Right?

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Respect your body right away
right out of the gate but you

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might notice that the toes
tend to splay out or maybe the

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pattern is for them to come in.

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So here we set ourselves up with
just a nice conscious footing.

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Grounding down
through the heels.

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Pressing into the big toe
mound of your foot (chuckles)

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and then pinky toe
mound of your foot.

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So all four corners of the foot.

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Alrighty, groovy,
let's stand up tall. Groovy?

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My parents say groovy.
Love you mom and dad.

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Stand up nice and tall.

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And let's take
a deep breath in and

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as you exhale just
relax your shoulders down.

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We're gonna start here in a nice

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grounded wide-footed
Mountain Pose.

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If you're practicing today and
you're not standing or using

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your legs, you can
do this bit in a chair.

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We can all imagine
the tip top of the head,

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the crown of the head, as the
top of the mountain and kind of

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lifting up through that
crown chakra point and

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then finding places to ground.

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Shoulders maybe adding a
little weight in the fingertips.

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Again, pressing into the heel,
the big toe mound,

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the pinky toe mound.

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Then if you're feeling brave,
which I think you are,

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close your eyes and let's
just take a quiet moment here to

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deepen the breath and settle in.

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Notice the quality of air
around you in the room

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or wherever you
might be practicing.

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And if there are any
noises or distractions

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go ahead and
acknowledge them too.

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So we often think we have to
have like the perfect setting or

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the perfect set up
or the perfect equation

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to take time for self care

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but the beauty of at-home yoga

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is that's simply not the case.

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All you need is as willingness

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to slow down and focus inward.

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And then we just allow
everything else to exist,

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to be in it's place.

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So thank you for trusting me and

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sharing your valuable
time with me.

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Let's take one more deep breath
here before we start movin'.

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And a long breath out.

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Then you can open the eyes
and we're gonna slowly with the

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breath spread the fingertips and
reach all the way up to the sky.

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So as we begin to reach the
fingertips up you're gonna

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engage even more this
nice conscious footing.

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Lift the kneecaps.

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Tone the quadriceps
a little bit here.

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And then feel like your heart is
lifting all the way up towards

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the sky as your shoulder blades

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are grounding down
towards the heels.

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Towards the earth.

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And you can see how this changes
my voice when I start to engage

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in this way, lifting
up through the front body.

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You can find that Mula Bundha,
you know it that Uddiyana Bandha

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if you know it. Just this
connection to center.

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And then let the
palms really spread here.

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Fingertips stretch and
imagine you're carrying

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a big beach ball.

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Pinkies forward
and thumbs facing back.

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Try to create a 100 percent
full body experience here.

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Drop the shoulders down.

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Lengthen through the crown.

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We're here for three, two,

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reach a little higher.

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on the one, breathe in.

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And then exhale, you're
gonna wiggle the fingertips,

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bend your knees generously.

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Send the hips back as you
Forward Fold all the way down.

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So hopefully the
feet have not moved.

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They're nice and wide here.

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You're gonna take your
fingertips and you're just gonna

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draw them all the way over
to the left side of the mat.

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Take a deep breath in.

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And then as you exhale,
come all the way through.

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I'm gonna tickle Benji here
as I come all the way

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through to the right.

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Keep moving with your breath
all the way through to center.

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And then to the left.

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And then all the way through
to center and to the right.

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Try to keep your
toes pointing forward.

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All four corners of the
foot engaged into the earth.

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We call this Bada Bandha

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that foot to earth
connection, grounding.

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Just going back and forth.

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You can keep it nice and slow
like I am or you can start to

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pick up the pace.

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Shake the head
a little yes, a little no.

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Stretch out through
the upper back body.

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The low back.

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Gently beginning to
warm up through the legs.

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Then go ahead and even it out.

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Then we'll come back to center.

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Bring the hands to
the tops of the feet.

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Now on a nice, long beautiful
inhale you're gonna breathe in,

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slide your hands
up past your ankles.

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Engage through the feet again.

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Up past your shins.

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Past the kneecaps.
Engage by lifting the kneecaps

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and all the way up
to the thigh bones.

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So femurs kind of press back.

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Soft bend in the knee so you can
pull hip crease back and we're

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gonna create nice
long length in the spine.

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So navel's drawing up.

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Low ribs are hugging in.

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And we're kind of creating
like a wide number seven shape.

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So the chin is facing the earth.

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Nose facing the earth.

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Crown of the head reaching back.

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Breathing deep here.

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We're just working to create a
healthy flow of energy that

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runs up and down the spine.

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So we're learning
how to find this line.

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We call this the Dunda.

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You're here for three.

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Hug the elbows in like
little grasshopper legs, two.

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And then on the one, let it go.

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And I love warming up
with Dunda, too.

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You can just find a soft,
easy Uttanasana here,

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Forward Fold.

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Because it also really
teaches and trains or retrains,

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reminds my brain to focus on
sensation over just the shape.

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So let's do that again.

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Palms come to
the tops of the feet.

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We'll do it a little
bit faster this time.

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Here we go.
On a nice slow inhale,

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we slowly come all the way up.

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Palms past the
knees to the thighs.

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We take a second here to find
that length from crown to tail.

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This time focus on drawing

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the shoulder blades together,
really together.

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Again, hug those low ribs in.

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Slight bend in the knees.

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We're building
strength in the back body.

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Nourishing the
organs in the back body.

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You're here for three.

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Nice long, beautiful neck.

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And on the one release it all.

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Beautiful so now we're
gonna root to rise here.

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Ground through the feet.

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Inhale, spread the fingertips,
reach towards the sky.

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Big breath.

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Find that connection
that we started out with,

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Tadasana or this is
actually Volcano Pose.

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Inhale in, and then exhale,
hands to heart.

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Great, now keep
your chin lifted.

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Keep your gaze out.

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See feelingly as
Mr. Shakespeare once wrote.

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So you're gonna lift
your sternum to your thumbs.

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You don't need to look down.

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Trust. Right?
You got this.

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So you're gonna
keep your gaze out,

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chin lifted, sternum lifted up
towards the thumbs and you're

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going to step or gently heel-toe
heel-toe your feet in together,

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really together.

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And if you looked down,
it's totally normal.

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That's why we're here, to
kind of look at our patterns

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and check it out.

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Alright, here we go.

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Now we're zipping
up through the legs.

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We're lifting the sternum all
the way up to the thumbs and

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again we're finding
that energetic loop.

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Lifting through the front body,
grounding through the back body.

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When you're ready,
take a deep breath in.

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Use your exhale to
relax your shoulders down.

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Alright, we're gonna flow here.

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Breath first.

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Soft bend in the knees.

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Inhale, fingertips are
gonna go down to come up.

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Find that big beach
ball up and overhead.

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Zip up tight through the legs
Navel draws in and up.

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Exhale, Forward Fold.

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Bend your knees generously,
rain it down.

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Inhale, halfway lift.

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Same principle as before.

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Find length in the crown.

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And then exhale,
soften and fold.

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This time keep breathing.

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Palms are gonna
come to the earth.

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We're gonna step
the right foot back,

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then the left foot
back for a Plank Pose.

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Press away from
your yoga mat here.

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If you need to drop
the knees to Half Plank,

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please do but keep
in mind this length.

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Ooh, hair toss.

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Keep in mind this length
from the crown to the tail.

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Engaging the abdominal wall,
hugging the low ribs in.

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We're here for three.

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We're here for two.

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Downward Dog on the one.

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Bend your knees for
this first one generously.

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Upper arm bones rotate out.

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Take a couple moments
here to find what feels good.

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Be yourself.
Stretch it out.

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Maybe you need a nice
stretch in the ankles,

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in the fascia of the foot.

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Maybe you had a really tough
day and just need some stillness

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here in this posture letting
your breath be what moves you.

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Maybe we tick-tock the
hips a little left to right.

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Alright, take one more
nice deep inhale in here.

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On the exhale, bend your knees.

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And you can hop or just step,
step your feet forward.

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Feet together, really together.

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Great, Forward Fold.

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Reach down towards your toes.

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You don't have
to even come close.

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Just that intention of
really going beyond

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just the fingertips.

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And then on your next inhale,
halfway lift again.

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Exhale, soften and bow.

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Root to rise again.

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Here we go,
grounding through the feet.

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Spread the fingertips.

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Reach it all the way up.

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And exhale hands to heart.

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Mountain.

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Inhale in.

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Exhale to relax the shoulders.

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Inhale, bend the knees.

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Fingertips go down to come up.

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Reach for the sky.

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Exhale all the way down.

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Forward Fold.

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Inhale, halfway lift.

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This time maybe you try the
palms on the shins or fingertips

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on the earth but keep that same
intention of neck nice and long.

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Not pinched or cut off.

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And then on an exhale,
release and fold.

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Plant the palms, step
one foot back then the other.

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Press away from your yoga
mat and really start to hollow

250
00:11:38,417 --> 00:11:40,708
through the upper back body.

251
00:11:41,500 --> 00:11:44,500
Low ribs hug in,
heels reach back.

252
00:11:44,500 --> 00:11:46,792
We're engaging the thighs
just like we did in that

253
00:11:46,792 --> 00:11:49,208
first strong Mountain Pose.

254
00:11:49,208 --> 00:11:50,875
Inhale in.

255
00:11:50,875 --> 00:11:52,583
Exhale, lower the knees.

256
00:11:53,875 --> 00:11:58,917
Inhale, drop the belly, open
the chest forward, Cow Pose.

257
00:11:58,917 --> 00:11:59,959
Listen carefully.

258
00:11:59,959 --> 00:12:02,000
Exhale, back to Plank.

259
00:12:03,583 --> 00:12:07,750
Lower belly and upper abdominals
draw in towards center.

260
00:12:08,834 --> 00:12:11,000
Great, inhale in again.

261
00:12:11,000 --> 00:12:12,375
Exhale, lower the knees.

262
00:12:13,542 --> 00:12:16,542
Inhale, drop the belly,
open the chest.

263
00:12:16,542 --> 00:12:18,041
Cow Pose.

264
00:12:18,041 --> 00:12:20,625
Check in with the neck.

265
00:12:20,625 --> 00:12:22,875
And then when you're ready,
exhale, contract.

266
00:12:22,875 --> 00:12:25,458
Hug the low ribs in,
send the heels back.

267
00:12:25,458 --> 00:12:27,834
Plank. Now we're
gonna go a little faster.

268
00:12:27,834 --> 00:12:31,208
Inhale, slowly drop the knees.

269
00:12:31,208 --> 00:12:34,333
Drop the belly, open the chest.
Breathe in.

270
00:12:34,333 --> 00:12:37,000
Ehxale, Plank, reach it back.

271
00:12:37,000 --> 00:12:38,375
Nice long beautiful neck.

272
00:12:38,375 --> 00:12:41,875
Inhale, slow kiss
of the knees down.

273
00:12:41,875 --> 00:12:44,417
Open the chest,
open the shoulders.

274
00:12:44,417 --> 00:12:47,458
Exhale, chin tucks.

275
00:12:47,458 --> 00:12:50,375
Neck is nice and long.
Strong Plank.

276
00:12:50,375 --> 00:12:53,375
Two more.
Inhale, drop the knees.

277
00:12:53,375 --> 00:12:55,959
Upper arm bones rotate out.

278
00:12:55,959 --> 00:12:57,583
Cow Pose.

279
00:12:57,583 --> 00:13:01,125
Exhale, Plank Pose.

280
00:13:01,125 --> 00:13:02,667
Breathe.

281
00:13:02,667 --> 00:13:04,667
Last one, inhale.
Here we go.

282
00:13:04,667 --> 00:13:06,750
Nice and slow
controlled movement.

283
00:13:08,125 --> 00:13:09,500
Welcoming that heat.

284
00:13:10,500 --> 00:13:12,959
And I'll meet you in Plank.

285
00:13:12,959 --> 00:13:15,708
When you get here, you got it.

286
00:13:15,708 --> 00:13:17,083
Press away from your yoga mat.

287
00:13:17,083 --> 00:13:18,583
Shoulder blades
go left to right.

288
00:13:18,583 --> 00:13:21,291
Neck is nice and long here.
We're not dropping the chin.

289
00:13:21,291 --> 00:13:22,583
We're reaching the heels back.

290
00:13:22,583 --> 00:13:26,375
We're here for three, two, and
then Downward Dog on the one.

291
00:13:26,375 --> 00:13:27,625
It never looked so good.

292
00:13:27,625 --> 00:13:29,792
Beautiful.
Send the hips up high.

293
00:13:29,792 --> 00:13:31,166
Pedal it out.

294
00:13:31,166 --> 00:13:33,667
Inahle lots of love in.

295
00:13:33,667 --> 00:13:36,333
Exhale lots of love out.

296
00:13:36,333 --> 00:13:38,417
Great. From here we're
gonna bend the knees.

297
00:13:38,417 --> 00:13:41,250
You can hop,
step, jump, two-step,

298
00:13:41,250 --> 00:13:42,750
do-si-do all the way to the top.

299
00:13:42,750 --> 00:13:44,417
Feet together, really together.

300
00:13:45,834 --> 00:13:47,458
Then when you're ready, inhale.

301
00:13:47,458 --> 00:13:48,750
Halfway lift.

302
00:13:48,750 --> 00:13:50,625
Find length in the spine.

303
00:13:50,625 --> 00:13:52,375
See if you can find
something new each time.

304
00:13:53,583 --> 00:13:56,125
And then exhale, Forward Fold.

305
00:13:56,125 --> 00:13:58,625
Root to rise, inhale,
reach for the sky.

306
00:13:58,625 --> 00:14:00,458
Big stretch, big breath.

307
00:14:01,500 --> 00:14:03,250
And then exhale, hands to heart.

308
00:14:04,625 --> 00:14:05,750
Inhale in.

309
00:14:07,625 --> 00:14:10,500
Stay focused.
Exhale, relax the shoulders.

310
00:14:12,041 --> 00:14:13,959
On your next inhale,
reach behind.

311
00:14:13,959 --> 00:14:16,166
Interlace the
fingertips behind the tail.

312
00:14:17,291 --> 00:14:20,250
Draw the knuckles down and
away here and then square off

313
00:14:20,250 --> 00:14:22,250
the wrists just to
get a little stretch

314
00:14:22,250 --> 00:14:24,458
in the forearm and the wrist.

315
00:14:28,083 --> 00:14:29,291
Then nice conscious footing.

316
00:14:29,291 --> 00:14:30,750
Draw the
shoulder blades together.

317
00:14:30,750 --> 00:14:33,834
Lift the heart.
Feel that stretch in your pec.

318
00:14:33,834 --> 00:14:35,458
Same thing as before.

319
00:14:35,458 --> 00:14:38,166
Find your grounding by
drawing the navel in and up.

320
00:14:38,166 --> 00:14:41,000
Thinking about this upward
current of energy through the

321
00:14:41,000 --> 00:14:43,792
front body and then this
grounding current of energy

322
00:14:43,792 --> 00:14:46,917
through the back body.

323
00:14:46,917 --> 00:14:49,041
Okay, one more breath here.

324
00:14:52,959 --> 00:14:55,083
Then try to keep your bind,
just do your best,

325
00:14:55,083 --> 00:14:57,959
as you softly bend the knees,
lift your chin up towards the

326
00:14:57,959 --> 00:15:00,417
sky and then
keep this open heart,

327
00:15:00,417 --> 00:15:03,583
open chest as you bend your
knees and slowly bring your

328
00:15:03,583 --> 00:15:06,000
belly towards the
tops of your thighs.

329
00:15:06,000 --> 00:15:08,708
Try to send your hips
back just like Uttanasana.

330
00:15:08,708 --> 00:15:12,625
Really digging the majority of
your weight into your heels.

331
00:15:12,625 --> 00:15:14,583
Then continue to reach
the knuckles up

332
00:15:14,583 --> 00:15:17,166
as you soften through the neck.

333
00:15:17,166 --> 00:15:20,375
Breathing deep into all
four sides of your torso.

334
00:15:22,041 --> 00:15:24,291
Great, take it for
one more cycle of breath.

335
00:15:24,291 --> 00:15:26,542
You showed up, you're here,
make the most of it.

336
00:15:26,542 --> 00:15:28,083
Lean in.

337
00:15:28,083 --> 00:15:29,458
Stay present.

338
00:15:29,458 --> 00:15:33,083
And then resist the slingshot
effect here so as best you can,

339
00:15:33,083 --> 00:15:36,583
with control, you're
gonna keep the knees bent.

340
00:15:36,583 --> 00:15:38,250
Legs are warming up.

341
00:15:38,250 --> 00:15:41,125
We're gonna send the
fingertips down with control

342
00:15:41,125 --> 00:15:43,542
and then forward for Uttanasana.

343
00:15:43,542 --> 00:15:44,959
Nice and steady.

344
00:15:44,959 --> 00:15:48,166
If you're new to Chair Pose,
keep the fingertips straight out

345
00:15:48,166 --> 00:15:49,542
in front, in line
with your shoulders.

346
00:15:49,542 --> 00:15:51,625
You can work that little
counterbalance of sending your

347
00:15:51,625 --> 00:15:53,708
weight back and
your fingertips forward.

348
00:15:53,708 --> 00:15:56,959
And then in time you can
bring elbow creases by the ears.

349
00:15:58,125 --> 00:15:59,125
Breathe deep.

350
00:15:59,125 --> 00:16:02,291
Press into that foot connection
we talked about earlier.

351
00:16:02,291 --> 00:16:04,250
Lengthen tailbone down.
Open your heart.

352
00:16:04,250 --> 00:16:08,667
We're here for three, two,
and on the one let it all go.

353
00:16:08,667 --> 00:16:10,041
Whew, Forward Fold.

354
00:16:11,125 --> 00:16:13,500
Great, rinse it off.
Inhale, halfway lift.

355
00:16:13,500 --> 00:16:15,041
Catch a wave
here with your breath.

356
00:16:15,625 --> 00:16:18,375
Then exhale to soften an bow.

357
00:16:18,375 --> 00:16:20,959
Plant the palms,
step the right toes back.

358
00:16:20,959 --> 00:16:22,500
Step the left toes back.

359
00:16:22,500 --> 00:16:25,291
Inhale, look forward,
shift forward on the toes.

360
00:16:25,291 --> 00:16:28,166
Exhale, squeeze the elbows
in towards your side body and

361
00:16:28,166 --> 00:16:31,000
slowly lower with control all
the way down to your belly.

362
00:16:32,083 --> 00:16:33,750
Belly flops welcome.

363
00:16:33,750 --> 00:16:37,583
Right? Keep it real.
(chuckles) Hey Benji.

364
00:16:37,583 --> 00:16:40,208
Then drag your hands in
line with your rib cage.

365
00:16:41,834 --> 00:16:43,959
Hug the elbows, again,
in towards your side body.

366
00:16:43,959 --> 00:16:46,458
Press the tops of
the feet into the earth.

367
00:16:46,458 --> 00:16:49,834
And then tuck your chin in
towards your chest and slowly

368
00:16:49,834 --> 00:16:51,792
uncoil up to a nice Cobra.

369
00:16:52,792 --> 00:16:54,125
Inhale in at the top.

370
00:16:55,166 --> 00:16:57,250
And then exhale
to slowly release.

371
00:16:59,166 --> 00:17:01,000
Again, in case you
missed it this time,

372
00:17:01,000 --> 00:17:03,625
start by finding
your foundation.

373
00:17:04,583 --> 00:17:06,583
And then tuck your chin.

374
00:17:06,583 --> 00:17:09,416
And from there, rise up, uncoil.

375
00:17:09,416 --> 00:17:10,375
Inhale.

376
00:17:11,791 --> 00:17:13,875
Catch a wave and then exhale.

377
00:17:13,875 --> 00:17:15,125
It crests and falls.

378
00:17:17,250 --> 00:17:22,208
Right, do one more and marry it
to the sound of your own breath.

379
00:17:32,708 --> 00:17:35,166
And then when you release,
curl the toes under,

380
00:17:35,166 --> 00:17:37,208
lift the kneecaps,
tone the quads.

381
00:17:37,208 --> 00:17:38,959
Here we go, inhale in.

382
00:17:38,959 --> 00:17:40,625
Exhale, press up.

383
00:17:40,625 --> 00:17:41,583
Power up.

384
00:17:41,583 --> 00:17:44,333
Quietly whisper to yourself,
"I am strong."

385
00:17:45,083 --> 00:17:46,458
I am strong.

386
00:17:46,458 --> 00:17:48,417
And then send
the hips up and back.

387
00:17:48,417 --> 00:17:50,291
Downward Facing Dog.
Alright, pedal it out.

388
00:17:50,291 --> 00:17:51,583
Here we go.

389
00:17:51,583 --> 00:17:53,417
When you're ready,
anchor through the left heel.

390
00:17:53,417 --> 00:17:56,000
Inhale, lift the
right leg up high.

391
00:17:56,000 --> 00:17:59,500
Exhale, shift it forward,
knee to nose.

392
00:18:00,333 --> 00:18:01,583
Inhale, kick it up.

393
00:18:02,667 --> 00:18:03,375
Three-Legged Dog.

394
00:18:03,375 --> 00:18:06,583
Exhale, shift it forward,
knee to nose.

395
00:18:06,583 --> 00:18:07,458
One more, you got this.

396
00:18:07,458 --> 00:18:08,500
Claw through the fingertips.

397
00:18:08,500 --> 00:18:09,500
Inhale, kick it up.

398
00:18:09,500 --> 00:18:11,208
Spread the right toes.

399
00:18:11,208 --> 00:18:15,208
Exhale, turn your core on as
you slowly shift it forward.

400
00:18:15,208 --> 00:18:18,959
And then inviting the
right foot all the way up.

401
00:18:18,959 --> 00:18:20,708
Alright, pivot on the back foot.

402
00:18:20,708 --> 00:18:23,625
We're gonna rise up, Warrior II.
Take your time.

403
00:18:23,625 --> 00:18:25,708
Try to move from center.

404
00:18:25,708 --> 00:18:26,959
So we've warmed up the legs.

405
00:18:26,959 --> 00:18:29,041
We've brought spinal flexion in.

406
00:18:29,041 --> 00:18:31,375
We've connected to this
upward current of energy,

407
00:18:31,375 --> 00:18:35,208
this backward current of energy
so use all that in this shape

408
00:18:35,208 --> 00:18:36,959
that most of you
have done before.

409
00:18:36,959 --> 00:18:39,000
And if you're
new to this practice,

410
00:18:39,000 --> 00:18:42,875
check out the foundations
video on the Warriors.

411
00:18:44,291 --> 00:18:46,834
There's actually a whole
video just on this one pose.

412
00:18:48,542 --> 00:18:50,208
So pull the pinkies back here.

413
00:18:50,208 --> 00:18:51,917
Front knee over
front ankle for now.

414
00:18:51,917 --> 00:18:54,917
If you're new, you want to think
about keeping head over heart

415
00:18:54,917 --> 00:18:56,250
and heart over pelvis lifted.

416
00:18:56,250 --> 00:18:59,834
So there's often a tendency
to kind of take it off here.

417
00:18:59,834 --> 00:19:02,291
Off this straight
line so pull it back.

418
00:19:03,625 --> 00:19:05,625
Everyone return to your breath.

419
00:19:07,542 --> 00:19:09,750
Think about hugging
the low ribs in here.

420
00:19:09,750 --> 00:19:13,041
Creating that connection that
you had in your Plank vinyasa.

421
00:19:13,959 --> 00:19:17,041
And we're gonna try to maintain
that as we straighten through

422
00:19:17,041 --> 00:19:19,375
the front leg, reach the
right fingertips all the way

423
00:19:19,375 --> 00:19:21,667
up and back, Reverse Triangle.

424
00:19:22,667 --> 00:19:23,834
Breathe in.

425
00:19:23,834 --> 00:19:26,458
Then again, maintain
this core connection.

426
00:19:26,458 --> 00:19:29,834
As you bend your front knee,
take the right elbow to the top

427
00:19:29,834 --> 00:19:32,542
of the right thigh
and left fingertips

428
00:19:32,542 --> 00:19:35,208
all the way past the crown.

429
00:19:36,708 --> 00:19:37,625
So nice and slow again.

430
00:19:37,625 --> 00:19:40,083
To start, we'll
straighten the leg.

431
00:19:40,083 --> 00:19:43,667
Send the right fingertips back,
Reverse Triangle.

432
00:19:43,667 --> 00:19:45,041
Lifting up from the arches.

433
00:19:45,041 --> 00:19:48,000
Trying to create
that full body experience.

434
00:19:48,000 --> 00:19:50,458
And then exhale,
Extended Side Angle.

435
00:19:51,250 --> 00:19:53,917
Now there's an option to take
the right fingertips all the way

436
00:19:53,917 --> 00:19:54,875
down to the ground here.

437
00:19:54,875 --> 00:19:57,750
If you're ready,
keep this cinching in,

438
00:19:57,750 --> 00:20:00,792
this full abdominal wall
turned on, baby.

439
00:20:00,792 --> 00:20:02,041
Okay, here we go.

440
00:20:02,041 --> 00:20:03,917
Picking up the pace,
moving with your breath.

441
00:20:03,917 --> 00:20:05,917
Welcome that heat, that tapas.

442
00:20:05,917 --> 00:20:07,708
As we send the
right fingertips back,

443
00:20:07,708 --> 00:20:09,083
we breathe in.

444
00:20:09,083 --> 00:20:11,875
Exhale, Extended Side Angle,
your version.

445
00:20:14,417 --> 00:20:15,959
Inhale, send it back.

446
00:20:18,917 --> 00:20:22,375
And exhale, send it forward.

447
00:20:24,542 --> 00:20:27,834
Inhale, lengthening
through the right side body.

448
00:20:29,750 --> 00:20:33,959
Exhale, spiraling your right
rib up towards the sky here.

449
00:20:33,959 --> 00:20:36,166
Open your heart
towards the heavens.

450
00:20:37,250 --> 00:20:40,041
Stay grounded through the feet,
all four corners.

451
00:20:45,166 --> 00:20:48,500
Remember your Dunda,
this line from crown to tail.

452
00:20:49,500 --> 00:20:51,834
And then just
kind of drop the shape,

453
00:20:51,834 --> 00:20:54,333
even I will too even
though I'm on camera (chuckles),

454
00:20:54,333 --> 00:20:57,542
and just focus on the sensation
here for the last couple rounds.

455
00:20:57,542 --> 00:20:59,834
So you can get
soft in the elbows.

456
00:20:59,834 --> 00:21:01,708
You can get
freaky-deeky in-between.

457
00:21:02,834 --> 00:21:06,583
So keep your structure from
the lower body and allow for a

458
00:21:06,583 --> 00:21:09,750
little more
malleability in the upper body.

459
00:21:16,959 --> 00:21:20,792
Okey doke, the next time
you're in Reverse Triangle,

460
00:21:20,792 --> 00:21:23,291
reach the right fingertips back.

461
00:21:23,291 --> 00:21:25,291
And then exhale
back to Warrior II.

462
00:21:27,542 --> 00:21:30,458
Gorgeous. We're gonna pull
the pinkies back here.

463
00:21:30,458 --> 00:21:33,375
We're gonna slowly
turn the right toes in.

464
00:21:33,375 --> 00:21:36,250
Now both toes are turning in
and just bring the palms

465
00:21:36,250 --> 00:21:37,708
together to ground.

466
00:21:39,583 --> 00:21:42,959
So if that was super duper
tough for you then take a second

467
00:21:42,959 --> 00:21:44,625
here to just catch your breath.

468
00:21:44,625 --> 00:21:47,166
If you are like,
"That was easy, Adriene.

469
00:21:47,166 --> 00:21:48,125
"I need some more heat."

470
00:21:48,125 --> 00:21:51,708
Then turn your heels in
and do Goddess Pose

471
00:21:51,708 --> 00:21:54,792
or Horse Pose.
I like God or Goddess Pose.

472
00:21:54,792 --> 00:21:57,250
So we're here taking
a restorative breath

473
00:21:58,583 --> 00:22:01,542
in a standing wide-angle
with the toes turned in

474
00:22:01,542 --> 00:22:03,625
or option to turn your heels in,

475
00:22:04,708 --> 00:22:07,959
send the toes out and
drop your center down low.

476
00:22:10,041 --> 00:22:13,417
It's spring time in Austin
so my voice is very low

477
00:22:13,417 --> 00:22:16,750
and Lauren Becall-y.

478
00:22:18,708 --> 00:22:21,208
Look it up, okay, if you're in
Goddess or God Pose

479
00:22:21,208 --> 00:22:23,000
sink it a little lower.

480
00:22:23,000 --> 00:22:25,333
That'll teach ya
(laughs) and then everyone,

481
00:22:25,333 --> 00:22:28,083
just start to lift the corners
of your mouth just a bit.

482
00:22:29,625 --> 00:22:30,834
Excellent.

483
00:22:30,834 --> 00:22:33,583
If your knees are bent,
begin to straighten them.

484
00:22:33,583 --> 00:22:37,125
If your toes are turned out, go
ahead and bring them back in.

485
00:22:37,125 --> 00:22:40,208
Inhale in here to lift
the sternum to the thumbs.

486
00:22:40,208 --> 00:22:42,917
And exhale to
release the fingertips down.

487
00:22:42,917 --> 00:22:44,208
You're just gonna,
nice and easy,

488
00:22:44,208 --> 00:22:47,875
turn your right toes in,
turn your left toes in.

489
00:22:47,875 --> 00:22:50,250
And on a big inhale,
take a Warrior I.

490
00:22:50,250 --> 00:22:52,458
Big breath in here,
open your chest.

491
00:22:52,458 --> 00:22:53,250
Open your heart.

492
00:22:53,250 --> 00:22:55,875
Big beach ball up and overhead
just like we did before.

493
00:22:55,875 --> 00:22:57,667
And then exhale, rain it down.

494
00:22:58,625 --> 00:23:00,875
Great, plant the palms.
Step it back.

495
00:23:00,875 --> 00:23:04,250
Belly to Cobra or
Chaturanga to Upward Dog.

496
00:23:04,250 --> 00:23:05,500
Aw!

497
00:23:05,500 --> 00:23:07,750
Use an inhale
to open your heart.

498
00:23:07,750 --> 00:23:10,792
And use an exhale to
send it back to Down Dog.

499
00:23:12,959 --> 00:23:14,750
Inhale lots of love in here.

500
00:23:16,083 --> 00:23:17,375
Exhale lots of love out.

501
00:23:17,375 --> 00:23:18,750
Ground through the right heel.

502
00:23:18,750 --> 00:23:20,083
Second side, you're doing great.

503
00:23:20,083 --> 00:23:21,834
Inhale, lift the
left leg up high.

504
00:23:21,834 --> 00:23:22,959
Claw through the fingertips.

505
00:23:22,959 --> 00:23:25,125
Take all the
pressure out of your wrists.

506
00:23:25,125 --> 00:23:27,417
Here we go,
connecting to center.

507
00:23:27,417 --> 00:23:30,166
Bring it in on an exhale,
knee to nose.

508
00:23:30,166 --> 00:23:32,291
Shift it forward.
Upper body's in Plank.

509
00:23:32,291 --> 00:23:33,959
Oh my gosh, Benji's so cute.

510
00:23:33,959 --> 00:23:35,792
Inhale, kick it up,
don't look though.

511
00:23:35,792 --> 00:23:37,166
Stay focused.

512
00:23:37,166 --> 00:23:38,875
And exhale, shift it forward.

513
00:23:38,875 --> 00:23:40,792
You're like, "How could
I not look at Benji?" I know.

514
00:23:42,000 --> 00:23:43,166
And one more, here we go.

515
00:23:43,166 --> 00:23:45,000
Kick it up, Three-Legged Dog.

516
00:23:45,000 --> 00:23:47,208
Really anchoring
through that right heel.

517
00:23:47,208 --> 00:23:48,917
And exhale, shift it forward.

518
00:23:48,917 --> 00:23:50,667
Pause, find your strength.

519
00:23:51,750 --> 00:23:54,834
And then step the
left foot all the way up.

520
00:23:54,834 --> 00:23:56,625
Pivot on the right foot.

521
00:23:56,625 --> 00:23:58,083
Remember the breath comes first.

522
00:23:58,083 --> 00:23:58,959
No need to rush.

523
00:23:58,959 --> 00:24:01,542
So even if my pace
seems a little bit off from

524
00:24:01,542 --> 00:24:04,750
what your body needs, respect.

525
00:24:04,750 --> 00:24:06,750
Warrior II's where we'll meet.

526
00:24:09,417 --> 00:24:12,125
So find your footing here.

527
00:24:12,125 --> 00:24:14,291
Now that you kind of have an
idea of where we're heading,

528
00:24:14,291 --> 00:24:16,417
you know how important that is.

529
00:24:16,417 --> 00:24:18,208
So building the foundation.

530
00:24:19,750 --> 00:24:21,917
Getting your
energetic body in check.

531
00:24:22,959 --> 00:24:25,834
Finding that inner support
system so that you can have that

532
00:24:25,834 --> 00:24:30,500
self respect or that
relationship to self respect

533
00:24:30,500 --> 00:24:33,834
that of course permeates to
all of our other relationships

534
00:24:33,834 --> 00:24:37,250
including the one to Mama Earth

535
00:24:37,250 --> 00:24:41,083
which we're talking
about in the email this week.

536
00:24:41,083 --> 00:24:43,208
For those practicing live.
Okay, Warrior II.

537
00:24:43,208 --> 00:24:44,792
You're like,
"Okay, I'm here, girl."

538
00:24:44,792 --> 00:24:47,333
Pull the pinkies back
if you haven't already.

539
00:24:47,333 --> 00:24:50,583
Find that head over heart,
heart over pelvis connection.

540
00:24:50,583 --> 00:24:53,125
And then try to maintain that
line or the awareness of that

541
00:24:53,125 --> 00:24:55,625
line, rather, as you
straighten the front leg,

542
00:24:55,625 --> 00:24:57,875
hug the low ribs
in and reach it back.

543
00:24:57,875 --> 00:25:00,208
Feel that generous
stretch in the left side body.

544
00:25:00,208 --> 00:25:02,583
Left shoulder girdle,
neck is nice and long.

545
00:25:03,750 --> 00:25:05,667
And then when
you're ready, slowly,

546
00:25:05,667 --> 00:25:07,959
from center, navel draws in.

547
00:25:07,959 --> 00:25:11,291
Take it to your
version of Extended Side Angle.

548
00:25:13,875 --> 00:25:15,000
Keep the feet where they are.

549
00:25:15,000 --> 00:25:17,542
Inhale, take it
all the way back.

550
00:25:20,917 --> 00:25:24,125
And exhale, from
center all the way forward.

551
00:25:26,959 --> 00:25:29,041
And inhale, all the way back.

552
00:25:32,458 --> 00:25:36,083
Each time an opportunity
there to find something new.

553
00:25:36,083 --> 00:25:38,917
Maybe take the fingertips down,
left fingertips down.

554
00:25:41,750 --> 00:25:43,000
Keep it going.

555
00:25:45,542 --> 00:25:49,959
And I just love in this Extended
Side Angle really making it come

556
00:25:49,959 --> 00:25:53,000
from center, this movement and
then finding the zip line from

557
00:25:53,000 --> 00:25:57,083
the outer edge of my right
foot all the to the fingertips.

558
00:25:58,083 --> 00:25:59,291
My right fingertips.

559
00:26:07,792 --> 00:26:09,000
Keep it going.

560
00:26:09,000 --> 00:26:10,458
Can move at your own pace?

561
00:26:10,458 --> 00:26:12,583
Slowly building strength.

562
00:26:12,583 --> 00:26:14,375
Toning the muscles.

563
00:26:14,375 --> 00:26:18,959
Replenishing all systems.

564
00:26:18,959 --> 00:26:20,625
Vital organs.

565
00:26:20,625 --> 00:26:22,625
Make sure you're
moving with your breath.

566
00:26:23,708 --> 00:26:27,917
If you're a runner, this type of
vinyasa's gonna strengthen

567
00:26:27,917 --> 00:26:29,792
your running, your jogging.

568
00:26:31,500 --> 00:26:34,708
Okay, and then the next time
you're in Reverse Triangle,

569
00:26:34,708 --> 00:26:36,708
go ahead and send
it all the way back.

570
00:26:36,708 --> 00:26:38,500
Straighten the front leg.

571
00:26:40,083 --> 00:26:43,125
Beautiful and then come all
the way back to Warrior II.

572
00:26:44,667 --> 00:26:45,792
Beautiful.

573
00:26:45,792 --> 00:26:47,375
Breathe deep.
Stay where you are.

574
00:26:47,375 --> 00:26:48,291
I'm just turning around.

575
00:26:50,333 --> 00:26:51,792
Okay.

576
00:26:51,792 --> 00:26:54,417
And then here we go.
Straighten the left leg.

577
00:26:54,417 --> 00:26:56,792
We're gonna turn
both toes in again.

578
00:26:56,792 --> 00:26:59,834
This time we're gonna reach the
fingertips up towards the sky.

579
00:26:59,834 --> 00:27:01,792
So big power pose here.

580
00:27:01,792 --> 00:27:04,333
As you inhale,
spread the fingertips.

581
00:27:04,333 --> 00:27:05,375
Try not to rush this move.

582
00:27:05,375 --> 00:27:07,375
Nice and slow.

583
00:27:08,792 --> 00:27:10,375
And then here we go.

584
00:27:10,375 --> 00:27:13,583
One of my favorite, most
therapuetic poses as the hands

585
00:27:13,583 --> 00:27:15,834
come in towards
your heart center,

586
00:27:15,834 --> 00:27:17,917
you're gonna stay grounded
through the feet as we have

587
00:27:17,917 --> 00:27:19,250
through this whole practice.

588
00:27:19,250 --> 00:27:20,875
Send your heart forward.

589
00:27:22,208 --> 00:27:26,458
And then slowly fingertips
come to the earth maybe.

590
00:27:26,458 --> 00:27:27,333
Maybe not.

591
00:27:29,041 --> 00:27:31,917
And then in time we can work to
get the palms on the earth

592
00:27:31,917 --> 00:27:33,667
and maybe even back
and then maybe

593
00:27:33,667 --> 00:27:35,166
even crown of
the head to the earth.

594
00:27:35,166 --> 00:27:38,959
So this is like my number
one asana for just when

595
00:27:38,959 --> 00:27:41,750
you need a rejuvenating moment.

596
00:27:41,750 --> 00:27:44,583
Replenishing gesture of love.

597
00:27:45,750 --> 00:27:47,625
There's a whole
foundations video

598
00:27:47,625 --> 00:27:49,583
on Standing Wide-Legged
Forward Fold.

599
00:27:49,583 --> 00:27:50,625
You can check it out.

600
00:27:51,625 --> 00:27:54,625
It's a great prep for headstand
which I do not recommend today

601
00:27:54,625 --> 00:27:57,834
unless you have
a practice of that.

602
00:27:59,667 --> 00:28:01,834
Alignment-wise the
toes are still pointing in.

603
00:28:01,834 --> 00:28:03,959
We're drawing
energy up from the arches.

604
00:28:03,959 --> 00:28:06,708
Keeping that lift in the kneecap
that we did in the beginning.

605
00:28:07,708 --> 00:28:09,708
We're breathing, breathing deep.

606
00:28:15,417 --> 00:28:18,667
Then to come out of
the posture, inhale in.

607
00:28:18,667 --> 00:28:21,083
Fill up all four
sides of the torso.

608
00:28:21,083 --> 00:28:22,750
Exhale, with control.

609
00:28:22,750 --> 00:28:25,083
Nice and slow we release.

610
00:28:25,083 --> 00:28:26,083
We engage the core.

611
00:28:26,083 --> 00:28:28,208
One last time,
bring the palms together

612
00:28:28,208 --> 00:28:30,917
and slowly we rise back up.

613
00:28:32,583 --> 00:28:35,917
Take a second here to pause
and just feel the effects.

614
00:28:36,792 --> 00:28:38,500
And if you're like,
"I don't feel anything," then

615
00:28:38,500 --> 00:28:41,500
spiral back to your breath.

616
00:28:44,667 --> 00:28:47,125
Great, then turn
your left toes out.

617
00:28:47,125 --> 00:28:48,792
Turn your right toes in.

618
00:28:48,792 --> 00:28:50,708
We'll just slowly
bring head over heart,

619
00:28:50,708 --> 00:28:52,333
heart over pelvis back.

620
00:28:52,333 --> 00:28:54,458
You can drop the
fingertips down to come up.

621
00:28:54,458 --> 00:28:57,083
When you're ready,
big inhale to reach the

622
00:28:57,083 --> 00:28:58,417
fingertips up and overhead.

623
00:28:58,417 --> 00:29:00,291
This is your Warrior I.

624
00:29:00,291 --> 00:29:03,125
This is our last standing
posture so make it awesome.

625
00:29:03,125 --> 00:29:05,834
As you breathe in,
lifting heart up.

626
00:29:05,834 --> 00:29:08,375
As you breathe out,
drawing the shoulders down.

627
00:29:09,625 --> 00:29:12,792
Good, then as you're ready,
slowly release.

628
00:29:12,792 --> 00:29:14,250
Great work everyone!

629
00:29:14,250 --> 00:29:18,542
Plant the palms,
step it back to Plank Pose.

630
00:29:19,708 --> 00:29:22,750
Alright, take your gaze straight
down if it is not already.

631
00:29:22,750 --> 00:29:24,375
We're gonna hold here.

632
00:29:24,375 --> 00:29:28,959
Breathing full loving, deep,
deep, deep breaths here.

633
00:29:28,959 --> 00:29:33,875
So try not to think,
focus on your breath.

634
00:29:33,875 --> 00:29:36,625
Reaching the heels back,
sending the crown forward.

635
00:29:36,625 --> 00:29:38,250
We're building strength here.

636
00:29:38,250 --> 00:29:41,208
No hip dips today
so just breathe deep.

637
00:29:41,208 --> 00:29:43,875
Inhaling lots of love in.
You've got this.

638
00:29:43,875 --> 00:29:46,625
Exhaling lots of love out.

639
00:29:46,625 --> 00:29:48,625
Inhaling lots of love in.

640
00:29:49,917 --> 00:29:51,583
Exhaling lots of love out.

641
00:29:51,583 --> 00:29:53,500
You're here for
ten more seconds.

642
00:29:53,500 --> 00:29:57,125
Nine, eight, seven,

643
00:29:57,125 --> 00:29:58,667
six, you're doing great.

644
00:29:58,667 --> 00:30:01,708
Five, four, three, two.

645
00:30:01,708 --> 00:30:04,917
On the one, slow kiss
of the knees to the earth.

646
00:30:04,917 --> 00:30:06,458
So with control.

647
00:30:06,458 --> 00:30:08,834
Remember how you move matters.

648
00:30:08,834 --> 00:30:10,291
And then you're just
gonna kick the legs

649
00:30:10,291 --> 00:30:12,625
to one side, any side.

650
00:30:12,625 --> 00:30:13,792
We'll come off the wrists.

651
00:30:13,792 --> 00:30:18,250
You can do a little
wrist roll if you like.

652
00:30:18,250 --> 00:30:20,000
And then we'll send
the legs all the way out

653
00:30:20,000 --> 00:30:23,000
and come to lay
flat on our backs.

654
00:30:23,000 --> 00:30:23,959
Take your time.

655
00:30:23,959 --> 00:30:26,500
I like to, why waste
this precious moment, right?

656
00:30:26,500 --> 00:30:30,458
I like to use this moment to
kind of massage down through

657
00:30:30,458 --> 00:30:32,458
the length of my spine.

658
00:30:34,458 --> 00:30:36,291
Excellent and when
you get there snuggle

659
00:30:36,291 --> 00:30:37,959
the shoulder blades
underneath you.

660
00:30:37,959 --> 00:30:40,291
So imagine you're
a little bear cub

661
00:30:40,291 --> 00:30:42,041
massaging your back on a tree.

662
00:30:42,041 --> 00:30:44,458
So you really want to
actively get in there.

663
00:30:44,458 --> 00:30:46,250
Then slowly lift your hips,

664
00:30:46,250 --> 00:30:48,959
lay your low back
flush on the earth.

665
00:30:48,959 --> 00:30:50,875
Walk the heels up just a bit.

666
00:30:50,875 --> 00:30:52,000
Plant the palms.

667
00:30:53,000 --> 00:30:54,542
And when you're ready, inhale.

668
00:30:54,542 --> 00:30:56,000
Start at the tail.

669
00:30:56,000 --> 00:30:59,417
Keep the feet grounded the same
way we've been doing all class.

670
00:30:59,417 --> 00:31:01,458
And you're gonna lift
the hip points up high.

671
00:31:01,458 --> 00:31:05,250
Imagine you're squeezing
like a yoga block or a little

672
00:31:05,250 --> 00:31:07,166
ball between your legs.

673
00:31:07,166 --> 00:31:10,000
And we'll keep lifting,
lifting, lifting, lifting.

674
00:31:10,000 --> 00:31:11,750
Bridge Pose.

675
00:31:11,750 --> 00:31:14,208
Breathing into all
four sides of the torso.

676
00:31:14,208 --> 00:31:17,792
If there's a variation here
you want to take with the hands,

677
00:31:17,792 --> 00:31:19,375
maybe taking a bind.

678
00:31:23,333 --> 00:31:24,458
Find your breath.

679
00:31:26,834 --> 00:31:28,792
Send your shins forward.

680
00:31:30,542 --> 00:31:32,875
Hips up high and then last bit,
we're gonna lift

681
00:31:32,875 --> 00:31:35,792
the chest to the chin
and the chin to the sky.

682
00:31:36,917 --> 00:31:40,083
Again, chest to chin,
chin to sky.

683
00:31:41,834 --> 00:31:44,417
Good. Then slow release.

684
00:31:45,291 --> 00:31:48,583
Gorgeous. Get your low back
nice and flush on the mat again

685
00:31:48,583 --> 00:31:51,625
as you hug the knees
up in towards your chest.

686
00:31:51,625 --> 00:31:53,625
Give yourself a big hug.
A big squeeze.

687
00:31:53,625 --> 00:31:55,750
Option to lift the nose
up towards the knees

688
00:31:55,750 --> 00:31:58,375
here if it feels good.

689
00:31:58,375 --> 00:32:00,375
Moving with your breath.

690
00:32:03,959 --> 00:32:06,375
And then we'll release
the head down if it's lifted.

691
00:32:06,375 --> 00:32:08,125
Kick the left leg out.

692
00:32:09,041 --> 00:32:10,834
Left leg out and
squeeze the right knee

693
00:32:10,834 --> 00:32:12,834
all the way up into your chest.

694
00:32:12,834 --> 00:32:15,000
Coming into a
little supine twist here.

695
00:32:15,000 --> 00:32:16,708
Breathe in.

696
00:32:16,708 --> 00:32:20,333
And then on an exhale, send your
right knee over towards the left

697
00:32:20,333 --> 00:32:23,417
side of your body and then just
allow your right fingertips to

698
00:32:23,417 --> 00:32:25,792
reach all the way out.

699
00:32:25,792 --> 00:32:27,208
Close your eyes.

700
00:32:30,041 --> 00:32:31,583
Make a wish.

701
00:32:32,583 --> 00:32:34,834
(chuckles)

702
00:32:34,834 --> 00:32:35,959
Breathe in deeply.

703
00:32:35,959 --> 00:32:39,083
Feel that love in the low back,

704
00:32:39,083 --> 00:32:41,250
that love in the chest,

705
00:32:41,250 --> 00:32:43,250
the love in your heart.

706
00:32:44,625 --> 00:32:48,417
Yeah! And then bring it back
to center and switch it out.

707
00:32:52,375 --> 00:32:53,917
So left knee squeezes in.

708
00:32:53,917 --> 00:32:55,041
Take a deep breath in.

709
00:32:55,041 --> 00:32:57,959
Use your exhale to
guide the left knee

710
00:32:57,959 --> 00:32:59,959
over towards the right.

711
00:32:59,959 --> 00:33:02,500
And then send your left arm out.

712
00:33:02,500 --> 00:33:05,208
Really feel that
stretch in the shoulder.

713
00:33:05,208 --> 00:33:08,208
And breathe like
you love yourself.

714
00:33:20,208 --> 00:33:21,959
Alright, inhale in.

715
00:33:21,959 --> 00:33:23,792
Exhale to come back to center.

716
00:33:24,667 --> 00:33:27,125
Let's hug both
knees in one last time.

717
00:33:28,125 --> 00:33:31,959
Inhale and then exhale,
send the legs out long.

718
00:33:31,959 --> 00:33:35,792
Allow your arms to
drape gently along your side.

719
00:33:38,208 --> 00:33:40,250
Take a couple moments to settle.

720
00:33:41,333 --> 00:33:44,291
Get comfortable then close
your eyes and find stillness.

721
00:33:44,291 --> 00:33:47,542
So we won't be here long
but just a second of guided

722
00:33:47,542 --> 00:33:49,542
stillness here in Shavasana.

723
00:33:49,542 --> 00:33:50,542
Close your eyes.

724
00:33:52,083 --> 00:33:55,792
And just taking a
beat here to do nothing.

725
00:33:57,792 --> 00:34:01,083
Give yourself permission
here to do absolutely nothing.

726
00:34:02,291 --> 00:34:05,291
To simply allow the
nutrients of your practice

727
00:34:05,291 --> 00:34:07,542
and the process to settle in.

728
00:34:10,833 --> 00:34:12,708
To glue together.

729
00:34:12,708 --> 00:34:13,875
To connect.

730
00:34:16,417 --> 00:34:17,333
To land.

731
00:34:24,583 --> 00:34:26,917
Alow your breath to

732
00:34:26,917 --> 00:34:29,291
return to it's natural rhythm.

733
00:34:29,291 --> 00:34:30,500
Whatever that is today.

734
00:34:30,500 --> 00:34:32,500
Very nice and easy flow.

735
00:34:35,250 --> 00:34:38,542
And with the eyes closed,
imagine the earth rising up

736
00:34:38,542 --> 00:34:40,083
to kiss your body.

737
00:34:41,291 --> 00:34:43,458
To kiss that which
is touching the earth.

738
00:34:45,667 --> 00:34:48,125
So the work we do
on our mat offers us

739
00:34:50,041 --> 00:34:52,667
such an incredible
opportunity to

740
00:34:54,875 --> 00:34:57,542
look at the way we're
moving and the role that

741
00:34:57,542 --> 00:35:01,291
we're playing in
life off the mat.

742
00:35:04,041 --> 00:35:06,250
And I see you guys
connecting those thoughts

743
00:35:08,208 --> 00:35:10,708
all the time so
thank you for inspiring me

744
00:35:10,708 --> 00:35:14,166
to continue to be
curious and do the same.

745
00:35:17,166 --> 00:35:19,708
Take one more quiet
breath here on your own.

746
00:35:27,000 --> 00:35:31,083
And then slowly begin to wiggle
the fingers and wiggle the toes.

747
00:35:32,708 --> 00:35:34,834
Bat the eyelashes open.

748
00:35:34,834 --> 00:35:37,750
Rock the head gently
side to side, ear to ear.

749
00:35:39,041 --> 00:35:40,875
And when you're ready,
bring the palms together,

750
00:35:40,875 --> 00:35:42,125
thumbs to third eye.

751
00:35:43,166 --> 00:35:46,166
Alright, respect.

752
00:35:46,166 --> 00:35:47,208
I respect you guys.

753
00:35:47,208 --> 00:35:50,166
I appreciate you sharing
your valuable time and energy,

754
00:35:50,166 --> 00:35:52,834
your practice with me
and all the amazing people

755
00:35:52,834 --> 00:35:55,500
practicing around the world.

756
00:35:55,500 --> 00:35:58,000
Let's take one more
final breath in all together.

757
00:36:00,500 --> 00:36:01,542
And we'll close it out by

758
00:36:01,542 --> 00:36:04,667
whispering the
ultimate respect mantra,

759
00:36:05,750 --> 00:36:07,041
Namaste.

760
00:36:08,083 --> 00:36:12,583
(bright music)