1
00:00:00,417 --> 00:00:03,375
- Hello my darling friends and
welcome to Yoga With Adriene.

2
00:00:03,375 --> 00:00:08,166
I'm Adriene and this is Benji
and today we have a beautiful

3
00:00:08,166 --> 00:00:10,875
heart opening yoga practice.

4
00:00:10,875 --> 00:00:14,458
I'm also calling
this "Rose Yoga."

5
00:00:14,458 --> 00:00:18,501
So hop into something
comfy and let's get started.

6
00:00:21,542 --> 00:00:25,166
(bright music)

7
00:00:34,208 --> 00:00:36,792
Alrighty my darling
friends, welcome.

8
00:00:36,792 --> 00:00:39,417
Let's begin in a
nice comfortable seat.

9
00:00:39,417 --> 00:00:41,208
Come on down to the ground.

10
00:00:41,208 --> 00:00:43,750
Sit up nice and tall.

11
00:00:43,750 --> 00:00:48,834
And we'll begin today's practice
with the hands lovingly pressing

12
00:00:48,834 --> 00:00:52,291
together, right in
the center of your chest,

13
00:00:52,291 --> 00:00:56,667
the center of your being,
your heart.

14
00:00:56,667 --> 00:00:58,333
Anjuli Mudra.

15
00:01:01,000 --> 00:01:03,500
Thank you so much for
committing to this practice,

16
00:01:03,500 --> 00:01:06,208
for sharing your
valuable time and energy,

17
00:01:06,208 --> 00:01:11,250
your story with Benji and I and
with all the beautiful people

18
00:01:11,250 --> 00:01:13,291
and pets around the world.

19
00:01:15,792 --> 00:01:17,959
Whenever thoughts or
distractions come up

20
00:01:17,959 --> 00:01:18,917
throughout your practice,

21
00:01:18,917 --> 00:01:20,458
just take this
time for yourself.

22
00:01:20,458 --> 00:01:21,875
Acknowledge them.

23
00:01:21,875 --> 00:01:24,250
You don't have
to ignore anything.

24
00:01:24,250 --> 00:01:28,792
And do your best to stay present
with whatever's going on

25
00:01:28,792 --> 00:01:31,834
in your body, in your mind.

26
00:01:32,959 --> 00:01:35,542
Whatever you've
got going on in your mind

27
00:01:35,542 --> 00:01:37,750
as well as in your heart today.

28
00:01:37,750 --> 00:01:42,375
Let's just ride
the wave together.

29
00:01:43,542 --> 00:01:44,959
See what happens.

30
00:01:46,041 --> 00:01:48,834
As you're ready we're gonna
bring a little bit of energy to

31
00:01:48,834 --> 00:01:51,375
the arms here by sending
the elbows out left to right.

32
00:01:53,625 --> 00:01:55,959
Once you feel like
you have the shape,

33
00:01:57,291 --> 00:02:00,625
tuck your chin and send your
gaze towards your hands or if

34
00:02:00,625 --> 00:02:03,417
you're comfortable, go ahead and
close your eyes and just allow

35
00:02:03,417 --> 00:02:06,458
the sound of my
voice to guide you.

36
00:02:11,083 --> 00:02:14,375
We'll take a deep
breath in here together.

37
00:02:14,375 --> 00:02:15,583
Ready?

38
00:02:15,583 --> 00:02:18,333
Big inhale, press
the palms together,

39
00:02:18,333 --> 00:02:20,333
active arms as you breathe in.

40
00:02:22,542 --> 00:02:23,917
And then as your breathe out,

41
00:02:23,917 --> 00:02:25,959
slowly bring the
elbows together,

42
00:02:25,959 --> 00:02:28,625
lift your chin and
send your gaze or

43
00:02:28,625 --> 00:02:30,417
your third eye up
towards the sky.

44
00:02:31,667 --> 00:02:34,500
Good, inhale, press the
palms together actively.

45
00:02:34,500 --> 00:02:36,375
You might even
feel a little shake,

46
00:02:36,375 --> 00:02:40,083
a little prana,
a little stimulation.

47
00:02:40,083 --> 00:02:41,083
Hey yo!

48
00:02:41,083 --> 00:02:44,000
And then exhale,
bring the elbows together,

49
00:02:44,000 --> 00:02:46,500
lift your chibn,
lift your heart.

50
00:02:47,417 --> 00:02:49,041
Careful not to crunch
the back of the neck.

51
00:02:49,041 --> 00:02:50,959
Okay, inhale,
press the palms together,

52
00:02:50,959 --> 00:02:52,333
elbows left to right.

53
00:02:52,333 --> 00:02:54,583
Start to bring your
shoulder blades together.

54
00:02:55,667 --> 00:02:59,375
Inhale, press the
elbows in towards each other.

55
00:02:59,375 --> 00:03:01,667
Fingers get soft.

56
00:03:01,667 --> 00:03:03,291
One more time, inhale.

57
00:03:03,291 --> 00:03:05,291
Elbows left to right.

58
00:03:08,166 --> 00:03:10,792
And exhale, reel it in.

59
00:03:13,875 --> 00:03:17,041
Good, then allow
your hands to just soften,

60
00:03:17,041 --> 00:03:19,000
let it just be
natural and easy here,

61
00:03:19,000 --> 00:03:20,375
Anjuli Mudra at the heart.

62
00:03:20,375 --> 00:03:24,291
And we're gonna bow
the head to the hands

63
00:03:24,291 --> 00:03:26,291
in this prayer mudra

64
00:03:26,291 --> 00:03:29,083
and there's a little
invitation here to just

65
00:03:31,417 --> 00:03:33,333
set an intention.

66
00:03:33,333 --> 00:03:36,625
Or bring a focus to
someone or something.

67
00:03:37,500 --> 00:03:41,333
Maybe you dedicate this practice
to someone who could use a

68
00:03:41,333 --> 00:03:44,667
little extra good juju
or just someone you love.

69
00:03:50,750 --> 00:03:53,625
Maybe there's something you'd
like to clearly state here,

70
00:03:53,625 --> 00:03:55,417
an intention.

71
00:03:55,417 --> 00:03:56,625
A word.

72
00:04:03,708 --> 00:04:07,125
And then as my mom always says

73
00:04:07,959 --> 00:04:11,250
and used to frequently say
to me as a young person,

74
00:04:13,041 --> 00:04:14,583
once you have that intention,

75
00:04:14,583 --> 00:04:18,000
or even if it's just a feeling,
"I choose to be the best version

76
00:04:18,000 --> 00:04:21,791
of myself," mom says,

77
00:04:21,791 --> 00:04:24,625
"Act as if it were already so."

78
00:04:30,291 --> 00:04:31,667
And then let's rock and roll.

79
00:04:31,667 --> 00:04:33,583
Take a deep breath in.

80
00:04:33,583 --> 00:04:37,166
As you exhale, go ahead and
release the palms to the knees.

81
00:04:37,166 --> 00:04:40,166
We're gonna take a deep
breath in and begin to drop the

82
00:04:40,166 --> 00:04:43,458
shoulders down as you lift
your chest up towards the sky.

83
00:04:43,458 --> 00:04:45,000
So big heart opener here.

84
00:04:45,000 --> 00:04:49,667
Heart opener doesn't always
mean like big full wheel or big

85
00:04:49,667 --> 00:04:53,542
resurrection up to the clouds,
just allow your heart to lift

86
00:04:53,542 --> 00:04:55,708
and it's a feeling,
a connection,

87
00:04:55,708 --> 00:05:00,208
it's the intention behind the
movement or the gesture

88
00:05:00,208 --> 00:05:03,041
that really makes it
about heart for me.

89
00:05:03,041 --> 00:05:07,208
So feel the belly get long here.

90
00:05:07,208 --> 00:05:10,959
Think of that long puppy
belly like Benji's belly here.

91
00:05:10,959 --> 00:05:14,083
Keep drawing your
shoulder blades together.

92
00:05:14,083 --> 00:05:15,959
Take one more inhale.

93
00:05:17,458 --> 00:05:20,583
And then, yep, you guessed it,
exhale, chin to chest.

94
00:05:20,583 --> 00:05:23,166
Rounding through,
think Cat Pose.

95
00:05:23,166 --> 00:05:25,166
Spinal flexion.

96
00:05:26,959 --> 00:05:29,333
Stay here for couple breaths.

97
00:05:29,333 --> 00:05:32,792
Feel the breath really
stretch the upper back body.

98
00:05:34,208 --> 00:05:36,750
This is that Mr. Burns shape.

99
00:05:36,750 --> 00:05:41,083
This is really a true
embracing of the shoulders

100
00:05:41,083 --> 00:05:43,542
kind of coming forward.

101
00:05:43,542 --> 00:05:46,333
You're doing great.
Soften the skin of the forehead.

102
00:05:47,917 --> 00:05:49,375
Alright now
let's flow with that.

103
00:05:49,375 --> 00:05:52,708
Nice and easy.
Inhale to lift the heart.

104
00:05:52,708 --> 00:05:55,083
Drop a little
weight in your elbows here.

105
00:05:55,083 --> 00:05:57,542
And then exhale to round
through, chin to chest.

106
00:05:57,542 --> 00:05:59,333
And since you
know our structure now,

107
00:05:59,333 --> 00:06:01,166
go ahead and soften
your gaze again

108
00:06:01,166 --> 00:06:04,166
or close your eyes
so you can really feel it out.

109
00:06:04,166 --> 00:06:06,166
Inhaling to lift.

110
00:06:07,500 --> 00:06:10,834
And exhaling to round.

111
00:06:13,625 --> 00:06:14,458
Benji's so cute.

112
00:06:14,458 --> 00:06:16,125
He's using me as
a footstool here,

113
00:06:16,125 --> 00:06:17,792
putting his feet on me.

114
00:06:23,000 --> 00:06:25,625
And start to sync up
with a deeper breath.

115
00:06:25,625 --> 00:06:27,458
Best you can here right away.

116
00:06:31,667 --> 00:06:35,583
Allowing the breath, not just
our physical practice today but

117
00:06:35,583 --> 00:06:37,500
allowing the breath

118
00:06:38,458 --> 00:06:42,708
to blossom with each gesture.

119
00:06:48,542 --> 00:06:51,375
Alright, and wherever you
are go ahead and wrap it up.

120
00:06:51,375 --> 00:06:55,166
Finish it up and then
bring the head over the heart.

121
00:06:55,166 --> 00:06:57,208
Take a deep breath
in as you squeeze the

122
00:06:57,208 --> 00:06:58,500
shoulders up to the ear lobes.

123
00:06:58,500 --> 00:07:01,750
Then take the elbows back
and down as you breathe out.

124
00:07:01,750 --> 00:07:03,708
Twice more.
Inhale, squeeze and lift.

125
00:07:03,708 --> 00:07:05,166
Lift, lift, lift.

126
00:07:05,166 --> 00:07:07,625
And then exhale.
Shoulder blades draw together.

127
00:07:07,625 --> 00:07:10,166
Imagine you're
pinching a pencil between

128
00:07:10,166 --> 00:07:12,250
your two shoulder blades
Okay, one more time.

129
00:07:12,250 --> 00:07:15,166
Squeeze and lift
as you breathe in.

130
00:07:15,166 --> 00:07:19,959
And exhale, dropping the
elbows, dropping the shoulders.

131
00:07:19,959 --> 00:07:20,834
Awesome.

132
00:07:21,834 --> 00:07:22,959
Take a minute or two here

133
00:07:22,959 --> 00:07:24,792
to check in with
the head, the neck.

134
00:07:24,792 --> 00:07:28,959
Don't forget the front of
the neck, too, the throat.

135
00:07:28,959 --> 00:07:30,583
Just some soft easy movement.

136
00:07:30,583 --> 00:07:34,000
If you need a structure, you can
draw small circles with the nose

137
00:07:34,000 --> 00:07:35,917
one way and then the other.

138
00:07:35,917 --> 00:07:37,917
Otherwise, get free.

139
00:07:39,458 --> 00:07:40,708
Improvise.

140
00:07:46,041 --> 00:07:48,250
Notice the sound
effects if there are any.

141
00:07:51,417 --> 00:07:52,291
Excellent.

142
00:07:52,291 --> 00:07:55,208
Now we're going to take
the fingertips forward here.

143
00:07:55,208 --> 00:07:57,000
Take a deep breath in.

144
00:07:57,000 --> 00:08:00,166
And then on an exhale, cross
the right arm over the left and

145
00:08:00,166 --> 00:08:02,250
you're just going to
send your fingertips in

146
00:08:02,250 --> 00:08:05,708
towards the center of your back.
Keep your elbows lifted.

147
00:08:05,708 --> 00:08:08,750
Lengthen through the side
body here giving yourself

148
00:08:08,750 --> 00:08:11,959
a beautiful loving embrace.

149
00:08:11,959 --> 00:08:14,291
Sit up nice and tall, beautiful

150
00:08:14,291 --> 00:08:16,291
and radiant
throughout the spine.

151
00:08:18,792 --> 00:08:20,250
Excellent and
then slowly release,

152
00:08:20,250 --> 00:08:21,708
send the fingertips forward.

153
00:08:21,708 --> 00:08:23,959
Inhale in.
Exhale, left arm over the right.

154
00:08:23,959 --> 00:08:25,792
Same thing.
Try not to collapse here.

155
00:08:25,792 --> 00:08:27,041
Stay lifted.

156
00:08:28,750 --> 00:08:30,333
Breathe in.

157
00:08:30,333 --> 00:08:31,583
Elbows lift, lift, lift.

158
00:08:31,583 --> 00:08:35,417
Breathe out, shoulders
ground, ground, ground.

159
00:08:35,417 --> 00:08:36,750
Close your eyes for a beat here.

160
00:08:36,750 --> 00:08:40,125
Feel your own hug,
your own embrace.

161
00:08:40,958 --> 00:08:43,417
Telling your brain
I'm safe, I'm here,

162
00:08:43,417 --> 00:08:46,125
I'm doing my yoga practice.
Life is good.

163
00:08:47,125 --> 00:08:50,250
I'm ready to tend to the soil

164
00:08:51,458 --> 00:08:54,583
so that my flowers can grow.

165
00:08:54,583 --> 00:08:57,417
Whatever it is.
Okay, take one more breath.

166
00:08:57,417 --> 00:08:59,792
And then exhale to release.
Awesome work.

167
00:08:59,792 --> 00:09:02,333
We're gonna come to all fours
now and then you're gonna make

168
00:09:02,333 --> 00:09:04,750
your way to Downward Dog but
take your time. There's no rush.

169
00:09:04,750 --> 00:09:05,875
Enjoy the ride.

170
00:09:07,458 --> 00:09:11,375
So we already did our spinal
flexion so we're gonna plant the

171
00:09:11,375 --> 00:09:14,667
palms with consciousness and

172
00:09:14,667 --> 00:09:17,333
when you're ready
curl the toes under.

173
00:09:17,333 --> 00:09:18,875
Take a deep breath in.

174
00:09:18,875 --> 00:09:21,250
Elbow creases shining forward.

175
00:09:21,250 --> 00:09:24,583
Keep the knees bent as you
slowly peel the tailbone up

176
00:09:24,583 --> 00:09:26,583
towards the sky.

177
00:09:31,000 --> 00:09:34,291
Then pedal it out,
listen to your heart here.

178
00:09:34,291 --> 00:09:38,125
Big heart opener here as you
use your breath to slowly

179
00:09:39,291 --> 00:09:42,166
gain length in the
backs of the legs

180
00:09:42,166 --> 00:09:44,458
as you breathe in and then use

181
00:09:44,458 --> 00:09:47,834
your breath to really melt
the heart towards the thighs

182
00:09:47,834 --> 00:09:49,834
as you breathe out.

183
00:09:51,834 --> 00:09:53,583
And you don't
always have to accept,

184
00:09:53,583 --> 00:09:54,834
you know, do my cues.

185
00:09:54,834 --> 00:09:58,291
I'm certainly not here to
dictate, just a guide.

186
00:09:58,291 --> 00:10:02,291
So maybe it's not exactly what
I'm saying but you use that as

187
00:10:02,291 --> 00:10:04,250
an invitation

188
00:10:04,250 --> 00:10:08,792
to shine a little flashlight
around and see what's up

189
00:10:08,792 --> 00:10:11,291
and respond to
whatever it is you find.

190
00:10:12,875 --> 00:10:17,792
Okey doke, baby
steps to the elevator,

191
00:10:17,792 --> 00:10:20,875
baby steps to the top
of the mat. Take your time.

192
00:10:20,875 --> 00:10:24,250
We'll meet in Forward Fold
at the top of your mat.

193
00:10:24,250 --> 00:10:26,542
Yogi's choice.
Nice conscious footing.

194
00:10:26,542 --> 00:10:28,542
Feet hip width
apart or flush together,

195
00:10:28,542 --> 00:10:30,708
you just got to decide.

196
00:10:30,708 --> 00:10:31,375
Okay.

197
00:10:32,750 --> 00:10:33,708
Bend your knees here.

198
00:10:33,708 --> 00:10:37,041
Let the weight of
your head gently fall down.

199
00:10:37,041 --> 00:10:39,750
Crown towards the floor.

200
00:10:40,792 --> 00:10:43,125
Then if you like here,
you can lift the toes,

201
00:10:43,125 --> 00:10:45,375
ground through all
four corners of the feet.

202
00:10:47,834 --> 00:10:50,667
Find your foundation and
then grab opposite elbow with

203
00:10:50,667 --> 00:10:52,250
opposite hand and
we're gonna just take

204
00:10:52,250 --> 00:10:56,041
a couple gentle
little sways here.

205
00:10:56,041 --> 00:10:57,959
Nice and easy.

206
00:10:57,959 --> 00:11:00,000
Find your breath.

207
00:11:00,000 --> 00:11:01,625
Remember your intention.

208
00:11:02,333 --> 00:11:04,917
Try to give your thinking mind
a break here in this beautiful

209
00:11:04,917 --> 00:11:06,959
heart opening practice.

210
00:11:06,959 --> 00:11:10,583
Allow your body intelligence or
even your emotional intelligence

211
00:11:10,583 --> 00:11:13,041
today with the heart to

212
00:11:14,333 --> 00:11:17,041
have the head seat at the table.

213
00:11:19,291 --> 00:11:21,208
Sweet, release the fingertips.

214
00:11:21,208 --> 00:11:22,667
Bend your knees even more.

215
00:11:22,667 --> 00:11:26,917
Start to wake up through
your beautiful muscular legs.

216
00:11:26,917 --> 00:11:29,834
(chuckles) And
then nice and slow,

217
00:11:29,834 --> 00:11:32,417
listen to the sound of your
breath as you took your chin and

218
00:11:32,417 --> 00:11:34,417
slowly roll up to standing.

219
00:11:42,500 --> 00:11:47,041
And as you rise up, right away,
ground down through the feet

220
00:11:48,250 --> 00:11:52,208
and then continue that energy
from the soles of the feet all

221
00:11:52,208 --> 00:11:56,542
the way up through the shins,
the kneecaps, the quads.

222
00:11:56,542 --> 00:11:59,750
Start to lift up from the pelvic
floor and find this beautiful

223
00:11:59,750 --> 00:12:03,625
long spine as you lift your
heart all the way up and allow

224
00:12:03,625 --> 00:12:07,291
this energy in your
heart space, this opening,

225
00:12:07,291 --> 00:12:09,208
to effect the shoulders.

226
00:12:09,208 --> 00:12:11,792
So for me,
if I'm lifting the heart,

227
00:12:11,792 --> 00:12:13,291
I'm kind of coming
out of that collapse,

228
00:12:13,291 --> 00:12:17,667
very naturally kind of
invites my arms to open

229
00:12:17,667 --> 00:12:20,125
my shoulders to
kind of come into socket.

230
00:12:22,125 --> 00:12:25,000
So this is a great example of
kind of moving with the feeling.

231
00:12:25,000 --> 00:12:28,667
So it's good to know the
alignment but then keep asking

232
00:12:28,667 --> 00:12:30,667
yourself where's it coming from.

233
00:12:30,667 --> 00:12:33,375
Because sometimes the alignment
that's right in my body is

234
00:12:33,375 --> 00:12:36,417
completely wrong
perhaps for your body.

235
00:12:36,417 --> 00:12:37,250
So stay present.

236
00:12:37,250 --> 00:12:40,041
This is a great practice to just
kind of help us remember those

237
00:12:40,041 --> 00:12:43,125
beautiful in-depth

238
00:12:45,667 --> 00:12:47,667
lessons that our practice,

239
00:12:47,667 --> 00:12:49,458
regular practice teaches us.

240
00:12:51,542 --> 00:12:55,208
To summarize,
you're in charge, you know best

241
00:12:56,250 --> 00:12:59,875
and respect your body
by leading with your heart.

242
00:12:59,875 --> 00:13:01,166
Okay, let's go.

243
00:13:01,166 --> 00:13:02,750
Inhale, reach for the sky.

244
00:13:02,750 --> 00:13:04,959
Big stretch requires big breath.

245
00:13:06,667 --> 00:13:07,542
Exhale.

246
00:13:07,542 --> 00:13:09,708
Grab your left
wrist with your right arm.

247
00:13:09,708 --> 00:13:10,875
Take it up and over.

248
00:13:10,875 --> 00:13:13,291
Again really up and
over not just straight over.

249
00:13:13,291 --> 00:13:18,208
Feel that lift and then
slowly come back to center.

250
00:13:18,208 --> 00:13:20,708
Keep breathing here as
you take the opposite wrist.

251
00:13:20,708 --> 00:13:23,208
Think up and over.

252
00:13:26,041 --> 00:13:27,834
Excellent, then inhale,
release that.

253
00:13:27,834 --> 00:13:31,041
Come back to center and
exhale palms come together.

254
00:13:31,041 --> 00:13:32,583
Anjuli Mudura,
again we're gonna

255
00:13:32,583 --> 00:13:34,375
slice it right down the
middle here as you bend your

256
00:13:34,375 --> 00:13:36,625
knees and take
it all the way down.

257
00:13:37,959 --> 00:13:40,333
Awesome.
Inhale, halfway lift.

258
00:13:40,333 --> 00:13:43,208
Move nice and slow
here in this first one.

259
00:13:43,208 --> 00:13:45,959
Shoulder blades draw together,
heart nice and open.

260
00:13:45,959 --> 00:13:48,166
Exhale, soften and fold.

261
00:13:48,166 --> 00:13:49,625
Back up the way you came.

262
00:13:49,625 --> 00:13:51,625
Inhale, palms come together.

263
00:13:51,625 --> 00:13:53,291
We reach for the sky.

264
00:13:54,583 --> 00:13:56,458
And exhale, hands to heart.

265
00:13:56,458 --> 00:13:58,250
Try to get your
center right underneath you.

266
00:13:58,250 --> 00:13:59,875
Whatever that means to you.

267
00:14:00,625 --> 00:14:03,166
Okay, again, inhale
fingertips go down to come up.

268
00:14:03,166 --> 00:14:05,166
Big breath, big stretch.

269
00:14:06,375 --> 00:14:09,375
Exhale, grab your left wrist,
take it over to the right.

270
00:14:11,750 --> 00:14:14,250
Dig into the heels, inhale,
come back up to center.

271
00:14:14,250 --> 00:14:15,792
Grab your right wrist.

272
00:14:15,792 --> 00:14:17,583
Exhale, take it
over to the left.

273
00:14:19,458 --> 00:14:20,875
Inhale, come up to center.

274
00:14:20,875 --> 00:14:22,959
Palms come together and exhale,

275
00:14:22,959 --> 00:14:25,458
slice it all the way down,
Forward Fold.

276
00:14:26,750 --> 00:14:28,667
Inhale, halfway lift.

277
00:14:28,667 --> 00:14:31,417
This time take
your fingertips out,

278
00:14:31,417 --> 00:14:34,333
palms down towards the earth,
airplane arms.

279
00:14:34,333 --> 00:14:36,291
Draw your
shoulder blades together.

280
00:14:36,291 --> 00:14:39,417
Big breath in here as if
you're looking into a pond.

281
00:14:39,417 --> 00:14:42,375
And then exhale
to slowly release.

282
00:14:42,375 --> 00:14:44,792
Good, dig into the heels.
Inhale, palms come together.

283
00:14:44,792 --> 00:14:46,417
Slide all the way back up.

284
00:14:46,417 --> 00:14:48,500
Reaching fingertips
towards the sky.

285
00:14:48,500 --> 00:14:50,166
Exhale, hands to heart.

286
00:14:50,917 --> 00:14:53,000
Take a deep breath
in here. Inhale.

287
00:14:54,250 --> 00:14:56,917
Exhale to relax
your shoulders, drop in.

288
00:14:58,125 --> 00:15:01,208
Good, inhale, reach for the sky.
Spread the fingertips.

289
00:15:01,208 --> 00:15:02,875
This time exhale
over to the right.

290
00:15:02,875 --> 00:15:03,834
You can grab the wrist or

291
00:15:03,834 --> 00:15:05,792
you can just keep
the fingertips lifted.

292
00:15:06,792 --> 00:15:08,542
Inhale, back to center.

293
00:15:08,542 --> 00:15:10,083
Exhale, over to the left.

294
00:15:11,375 --> 00:15:12,959
Inhale to center.

295
00:15:12,959 --> 00:15:17,166
Exhale, palms kiss together
and we slice it right down,

296
00:15:17,166 --> 00:15:18,417
Forward Fold.

297
00:15:19,458 --> 00:15:21,500
Inhale, airplane arms.

298
00:15:21,500 --> 00:15:25,667
Send the crown of your head
forward look out and then exhale

299
00:15:25,667 --> 00:15:27,375
fold it all the way down.

300
00:15:27,375 --> 00:15:29,166
Alright, adding on.
Plant the palms here.

301
00:15:29,166 --> 00:15:31,583
We're going to step
the right foot back

302
00:15:31,583 --> 00:15:33,083
and then step
the left foot back.

303
00:15:33,083 --> 00:15:37,166
Sorry Benji. Watch out, bud.
Share the space. (laughs)

304
00:15:38,083 --> 00:15:40,875
Right away, you know your body
best so if you need to lower the

305
00:15:40,875 --> 00:15:44,625
knees here, please do but you
want to keep a nice long line

306
00:15:44,625 --> 00:15:46,625
from the crown to the tail.

307
00:15:46,625 --> 00:15:48,417
So no collapsing.

308
00:15:48,417 --> 00:15:51,667
Great, wherever you are,
we're here for three, two.

309
00:15:51,667 --> 00:15:57,291
Everyone lower with love onto
the belly so nice and slow.

310
00:15:57,291 --> 00:16:00,542
Nice conscious movement.

311
00:16:00,542 --> 00:16:02,500
Then drag your hands
in line with your rib cage

312
00:16:02,500 --> 00:16:03,375
when you get down here.

313
00:16:03,375 --> 00:16:05,542
Press firmly
into the pubic bone.

314
00:16:05,542 --> 00:16:08,708
Tops of the feet
grounding down into the earth.

315
00:16:08,708 --> 00:16:12,708
Squeeze your elbows into your
side body and then inhale

316
00:16:12,708 --> 00:16:16,458
look forward as
you rise up, Baby Cobra.

317
00:16:16,458 --> 00:16:20,250
Pause here, breathe as
we strengthen the back body.

318
00:16:20,250 --> 00:16:24,291
Breathing mindfully,
foundation strong.

319
00:16:24,291 --> 00:16:28,250
No tension in the neck
soften through the face.

320
00:16:29,917 --> 00:16:32,166
Good, and then slowly release.

321
00:16:32,166 --> 00:16:33,500
Forehead kisses the mat.

322
00:16:33,500 --> 00:16:36,208
We'll curl the toes under.
We'll lift the kneecaps.

323
00:16:36,208 --> 00:16:38,083
Here we go, inhale in.

324
00:16:38,083 --> 00:16:40,083
Exhale, press up to Plank.

325
00:16:40,083 --> 00:16:42,417
Now lift your figurative
heart space up between

326
00:16:42,417 --> 00:16:44,959
your shoulder blades here.

327
00:16:44,959 --> 00:16:47,458
Strong and steady
building strength.

328
00:16:47,458 --> 00:16:49,750
We're here for three.
Breathe deep.

329
00:16:49,750 --> 00:16:53,417
Two, nice long neck and on
the one send your hip points

330
00:16:53,417 --> 00:16:55,834
up and back,
Downward Facing Dog.

331
00:16:55,834 --> 00:16:57,667
Now take some time here.

332
00:16:57,667 --> 00:17:00,667
Pedal it out.
Melt your heart back.

333
00:17:00,667 --> 00:17:03,750
Notice what's
coming up in your mind.

334
00:17:03,750 --> 00:17:05,541
Or even in your body.

335
00:17:05,541 --> 00:17:07,125
Really stay present

336
00:17:08,208 --> 00:17:11,290
with whatever
sensation is coming

337
00:17:11,290 --> 00:17:14,834
your way and then you
use the breath to keep going.

338
00:17:20,583 --> 00:17:23,583
Alright, establish a
firm connection hand to earth.

339
00:17:23,583 --> 00:17:25,458
Fingertips clawing
into the mat as you

340
00:17:25,458 --> 00:17:27,791
anchor the left heel
down to the ground.

341
00:17:27,791 --> 00:17:30,500
Feel that generous
stretch in your left Achilles,

342
00:17:30,500 --> 00:17:32,875
calf, back of
the left hamstring.

343
00:17:32,875 --> 00:17:36,083
And then from there,
from that kind of tripod,

344
00:17:36,083 --> 00:17:38,583
that's where we'll inhale,
kick the right foot out.

345
00:17:38,583 --> 00:17:42,166
Imagine you're sliding it
against an imaginary wall.

346
00:17:42,166 --> 00:17:43,792
Lift up to Three-Legged Dog.

347
00:17:45,125 --> 00:17:48,625
Then bend your right knee take
your right toes over towards the

348
00:17:48,625 --> 00:17:50,458
left side of your
mat and begin to stack.

349
00:17:50,458 --> 00:17:54,834
Right hip over the left as you
take your heart and spiral it

350
00:17:54,834 --> 00:17:58,708
looking underneath your
right arm, the armpit chest.

351
00:17:59,625 --> 00:18:01,375
Alright, stick
with your foundation.

352
00:18:01,375 --> 00:18:05,333
Here we go, big inhale to spiral
it back to Three-Legged Dog.

353
00:18:05,333 --> 00:18:07,291
Straighten your right leg.

354
00:18:07,291 --> 00:18:09,667
And then exhale to keep
it going all the way through,

355
00:18:09,667 --> 00:18:13,417
step it all the way
up into a nice low lunge.

356
00:18:13,417 --> 00:18:15,875
Gently lower your
back knee to the earth.

357
00:18:15,875 --> 00:18:19,000
Yogi's choice, you can keep
those toes curled under or if it

358
00:18:19,000 --> 00:18:21,708
feels more rooted
just more grounded to

359
00:18:21,708 --> 00:18:23,417
bring the top of the foot
to the earth, do that.

360
00:18:25,041 --> 00:18:26,417
Inhale in.

361
00:18:26,417 --> 00:18:30,959
Exhale, squeeze the inner thighs
together and slowly rise up.

362
00:18:30,959 --> 00:18:33,291
So strong base here
as you bring the palms

363
00:18:33,291 --> 00:18:34,500
together at your heart.

364
00:18:35,583 --> 00:18:36,333
Now check it out.

365
00:18:36,333 --> 00:18:39,125
If this is too
crazy for you today,

366
00:18:39,125 --> 00:18:40,458
keep the hands on the waistline.

367
00:18:40,458 --> 00:18:42,750
Just gonna give you
a little better balance

368
00:18:42,750 --> 00:18:44,458
with your elbows
out left to right.

369
00:18:45,875 --> 00:18:47,458
So have a strong base here.

370
00:18:47,458 --> 00:18:49,542
I'm pulling my
right hip crease back.

371
00:18:49,542 --> 00:18:52,083
Here we go, inhale
long puppy belly again,

372
00:18:52,083 --> 00:18:54,417
think Benji's belly,
as you slowly,

373
00:18:54,417 --> 00:18:56,250
so don't force it,
don't push it,

374
00:18:56,250 --> 00:18:59,041
be sweet, lift your
heart up towards the sky.

375
00:19:01,333 --> 00:19:05,542
Great. Stay here or hands
on waistline if you need it.

376
00:19:05,542 --> 00:19:08,834
Squeezing the inner
thighs in for stability.

377
00:19:08,834 --> 00:19:11,792
Or on an inhale we're
gonna send the elbows out,

378
00:19:11,792 --> 00:19:13,875
Cactus Arms or,

379
00:19:13,875 --> 00:19:17,834
I'm from Texas
so football goalpost arms.

380
00:19:17,834 --> 00:19:20,750
Front knee is not going
beyond that front ankle here

381
00:19:20,750 --> 00:19:22,792
and we're gonna open
the palms super wide.

382
00:19:22,792 --> 00:19:25,959
Inhale in, exhale,
close them together.

383
00:19:25,959 --> 00:19:27,417
Palms kiss.

384
00:19:27,417 --> 00:19:30,834
Inhale to blossom.
Open your heart.

385
00:19:30,834 --> 00:19:33,166
Exhale palms kiss.

386
00:19:33,166 --> 00:19:34,792
One more time, inhale,
you got this.

387
00:19:34,792 --> 00:19:37,000
Strong legs, squeeze
the thighs to the midline,

388
00:19:37,000 --> 00:19:41,125
lift your chest up towards the
sky and then exhale palms come

389
00:19:41,125 --> 00:19:44,834
together and we'll slice it
all the way right back down.

390
00:19:45,625 --> 00:19:48,834
Left hand to the earth,
just a nice easy twist here.

391
00:19:48,834 --> 00:19:51,458
Inhale right fingertips
to the sky nice and easy.

392
00:19:52,959 --> 00:19:55,959
Good, and then
slowly bring it back.

393
00:19:55,959 --> 00:19:57,875
Fingertips now come to the mat.

394
00:19:57,875 --> 00:19:58,708
Let's reverse it.

395
00:19:58,708 --> 00:20:00,250
Take a little weight
out of that left hip by

396
00:20:00,250 --> 00:20:02,083
pulling the right
hip crease back.

397
00:20:03,500 --> 00:20:04,750
Breathe deep.

398
00:20:04,750 --> 00:20:06,792
Keep those right toes active,
best you can.

399
00:20:06,792 --> 00:20:09,792
Think about flexing your
right foot towards your face,

400
00:20:09,792 --> 00:20:11,792
towards your third eye.

401
00:20:13,250 --> 00:20:14,750
Gorgeous, now here we go.

402
00:20:14,750 --> 00:20:17,458
Dig into your right heel,
roll all the way through.

403
00:20:17,458 --> 00:20:18,792
We're gonna
plant the palms here,

404
00:20:18,792 --> 00:20:21,959
lift the back knee up and
step it back, Plank Pose.

405
00:20:23,166 --> 00:20:24,959
Or Half Plank.

406
00:20:24,959 --> 00:20:27,542
Strong and steady,
inhale, shift forward.

407
00:20:27,542 --> 00:20:30,708
Exhale, squeeze the elbows
into the side body as you slowly

408
00:20:30,708 --> 00:20:32,875
lower down with control.

409
00:20:32,875 --> 00:20:34,542
And if you're
new to the practice,

410
00:20:34,542 --> 00:20:37,000
trust me, belly flops
are totally welcome.

411
00:20:37,000 --> 00:20:38,333
You gotta start
somewhere, right?

412
00:20:38,333 --> 00:20:39,834
Be kind. Have fun.

413
00:20:39,834 --> 00:20:41,500
Inhale, Cobra.

414
00:20:41,500 --> 00:20:43,917
This time maybe we get a
little bit higher, maybe not.

415
00:20:45,000 --> 00:20:47,041
So holding onto that integrity.

416
00:20:49,166 --> 00:20:52,125
And then releasing
forehead kisses the mat.

417
00:20:52,125 --> 00:20:54,917
Good, curl the toes under,
lift the kneecaps,

418
00:20:54,917 --> 00:20:56,667
tone your quads.

419
00:20:56,667 --> 00:20:59,250
So from your center,
whatever that means to you,

420
00:20:59,250 --> 00:21:00,667
inhale in.

421
00:21:00,667 --> 00:21:03,041
And then exhale,
navel draws up to the spine

422
00:21:03,041 --> 00:21:05,208
and that's what lifts us up.

423
00:21:05,208 --> 00:21:08,083
Again, lift your heart space up
between your shoulder blades.

424
00:21:08,083 --> 00:21:10,583
Benji woke up, yay!

425
00:21:10,583 --> 00:21:13,500
Inhale in here.
We're here for three.

426
00:21:13,500 --> 00:21:17,667
Two, hips up and back,
Downward Facing Dog.

427
00:21:19,917 --> 00:21:22,041
Inhale lots of love in here.

428
00:21:23,333 --> 00:21:25,291
Exhale lots of love out.

429
00:21:26,417 --> 00:21:30,083
Reconnect with your
foundation strong and steady.

430
00:21:30,083 --> 00:21:32,417
And when you're ready,
anchor the right heel down.

431
00:21:33,500 --> 00:21:37,875
Claw through the fingertips and
nice and slow we'll slide the

432
00:21:37,875 --> 00:21:39,750
left foot as if it
were sliding up an

433
00:21:39,750 --> 00:21:41,291
imaginary wall all the way up.

434
00:21:41,291 --> 00:21:42,875
So slow and with control.

435
00:21:44,125 --> 00:21:46,458
Beautiful, then
bend your left knee.

436
00:21:46,458 --> 00:21:50,083
Take your left toes over towards
the right side of your mat.

437
00:21:50,083 --> 00:21:53,125
And allow your
heart to spiral open.

438
00:21:53,959 --> 00:21:58,166
You can look underneath
your left armpit chest.

439
00:21:58,166 --> 00:22:00,125
Right heel's
still anchoring down.

440
00:22:01,792 --> 00:22:03,750
Pressing into both palms evenly.

441
00:22:05,375 --> 00:22:07,041
Good, then draw your center in.

442
00:22:07,041 --> 00:22:09,375
Slowly spiral it back.

443
00:22:09,375 --> 00:22:11,667
Inhale, send your
left foot out long.

444
00:22:12,583 --> 00:22:15,708
Three-Legged Dog,
exhale slowly reel it in.

445
00:22:15,708 --> 00:22:18,208
Beautiful controlled
movement here.

446
00:22:18,208 --> 00:22:19,625
Nice work.

447
00:22:20,458 --> 00:22:23,041
Gently lower the
right knee to the earth.

448
00:22:23,041 --> 00:22:24,542
Find your footing back there.

449
00:22:24,542 --> 00:22:27,458
Whatever feels good.
Experiment.

450
00:22:27,458 --> 00:22:29,667
Get to know your body
through your practice.

451
00:22:29,667 --> 00:22:34,000
Simply copying me or copying
a teacher's not gonna do it.

452
00:22:34,000 --> 00:22:37,417
Ot it's gonna do something
but it's not gonna do

453
00:22:39,375 --> 00:22:40,458
it.

454
00:22:40,458 --> 00:22:42,917
The magic. The union.

455
00:22:42,917 --> 00:22:44,458
You know, the yoga.

456
00:22:45,792 --> 00:22:48,583
Okay, squeeze the inner
thighs together everybody.

457
00:22:48,583 --> 00:22:51,291
Inhale in from that
place of connection,

458
00:22:51,291 --> 00:22:53,458
that strong base, rise up.

459
00:22:53,458 --> 00:22:56,041
You're gonna feel strong even
if you feel like you have

460
00:22:56,041 --> 00:22:57,417
a lot of strength to build.

461
00:22:57,417 --> 00:23:00,166
If you start to
energetically work,

462
00:23:00,166 --> 00:23:02,542
you're going to be more
inspired to show up on your mat.

463
00:23:04,708 --> 00:23:07,750
'Cause you'll feel supported
and you'll start to notice all

464
00:23:07,750 --> 00:23:10,375
your amazing
potential to blossom.

465
00:23:10,375 --> 00:23:12,625
Just like that
of a beautiful rose.

466
00:23:12,625 --> 00:23:15,375
Okay. Hands,
Anjuli Mudra here again.

467
00:23:15,375 --> 00:23:17,208
If we want to
come to the waistline,

468
00:23:17,208 --> 00:23:20,583
again we can here, just gives
you a little more stability.

469
00:23:20,583 --> 00:23:22,333
It's a great place to start.

470
00:23:25,250 --> 00:23:26,959
Breathing deep
and don't be afraid

471
00:23:26,959 --> 00:23:29,291
to back pedal
a little bit, you know?

472
00:23:29,291 --> 00:23:31,375
Like sometimes we get
so far in all these poses

473
00:23:31,375 --> 00:23:32,959
it's okay to come back.

474
00:23:32,959 --> 00:23:34,000
Come back to basics.

475
00:23:34,000 --> 00:23:37,333
Come back find something new.

476
00:23:37,333 --> 00:23:38,750
Go a little deeper.

477
00:23:40,375 --> 00:23:42,917
And make it more
sustainable and more enjoyable.

478
00:23:44,500 --> 00:23:47,291
Okay, pull the left hip crease
back if you're not already.

479
00:23:47,291 --> 00:23:49,375
Hopefully by now we're starting
to really feel that connection

480
00:23:49,375 --> 00:23:51,542
of the inner thighs hugging
in towards the midline

481
00:23:51,542 --> 00:23:53,125
which is going to inspire this.

482
00:23:53,125 --> 00:23:56,458
Here we go, big lift
all the way up in the heart.

483
00:23:58,333 --> 00:24:00,125
So send it way
beyond your physical body.

484
00:24:00,125 --> 00:24:03,917
Send that heart energy or
let it radiate way up and out.

485
00:24:06,875 --> 00:24:09,000
And then inhale
to open the elbows,

486
00:24:09,000 --> 00:24:12,250
open the palms,
lift your chest up high.

487
00:24:12,250 --> 00:24:15,000
And exhale to slowly
hold onto your balance

488
00:24:15,000 --> 00:24:16,291
as you bring them together.

489
00:24:16,291 --> 00:24:18,083
Move nice and slow here.

490
00:24:18,083 --> 00:24:22,500
Inhale, open the chest,
elbows go wide.

491
00:24:22,500 --> 00:24:24,542
And exhale, palms kiss.

492
00:24:25,875 --> 00:24:26,917
Bring the elbows together.

493
00:24:26,917 --> 00:24:28,667
One time, one more time, inhale.

494
00:24:32,166 --> 00:24:34,458
And exhale.

495
00:24:34,458 --> 00:24:35,291
Bring it together.

496
00:24:35,291 --> 00:24:37,792
Slow and with
control from center.

497
00:24:37,792 --> 00:24:40,625
Bring it back down,
nice easy slice.

498
00:24:40,625 --> 00:24:42,291
Right hand to the earth.

499
00:24:42,291 --> 00:24:44,291
Nice and easy,
inhale left fingertips

500
00:24:44,291 --> 00:24:45,458
reach up towards the sky.

501
00:24:45,458 --> 00:24:49,125
Big twist so bring
on a big ol' breath.

502
00:24:49,125 --> 00:24:52,041
Good and then reeling
it down, nice and easy.

503
00:24:53,208 --> 00:24:55,000
Send the hips back.

504
00:24:55,000 --> 00:24:56,959
You can keep the back
foot exactly where it is.

505
00:24:56,959 --> 00:24:59,333
Allow your left
foot however to peel up.

506
00:24:59,333 --> 00:25:02,959
Again, flexing those chose
actively towards your face.

507
00:25:02,959 --> 00:25:05,250
So bend the knees
generously as you need to.

508
00:25:05,250 --> 00:25:09,000
I honestly really encourage
a good generous bend here.

509
00:25:13,083 --> 00:25:15,417
And then here we go,
digging into that left heel,

510
00:25:15,417 --> 00:25:17,208
slowly rolling through.

511
00:25:18,458 --> 00:25:21,000
Awesome work.
Plant the palms.

512
00:25:21,000 --> 00:25:24,208
We'll lift the back knee,
we'll step it back, Plank Pose.

513
00:25:24,208 --> 00:25:25,583
Inhale to shift forward.

514
00:25:25,583 --> 00:25:29,792
Exhale, belly to Cobra or now
maybe you take a chaturanga to

515
00:25:29,792 --> 00:25:33,625
an Upward Facing Dog or
straight to Upward Facing Dog.

516
00:25:33,625 --> 00:25:35,917
Allow your heart to
lift as you breathe in.

517
00:25:38,125 --> 00:25:41,417
And then on your exhale, make
your way to Downward Facing Dog.

518
00:25:44,625 --> 00:25:45,917
Awesome work.

519
00:25:45,917 --> 00:25:48,458
Anchor the left heel, inhale,
lift the right leg up high.

520
00:25:49,500 --> 00:25:51,542
This time straight
into it, exhale,

521
00:25:51,542 --> 00:25:53,875
knee to nose round
through, step it up.

522
00:25:55,208 --> 00:25:56,667
Back knee lowers.

523
00:25:57,708 --> 00:26:01,708
Let the root of this posture
really be in that back foot.

524
00:26:01,708 --> 00:26:03,208
Inhale, reach for the sky.

525
00:26:03,208 --> 00:26:05,250
Both fingertips up high.

526
00:26:05,250 --> 00:26:06,959
Lift your heart.

527
00:26:06,959 --> 00:26:10,041
Exhale, moving through
that Cactus Arm pose.

528
00:26:10,041 --> 00:26:13,041
You're gonna bend the elbows,
squeeze the shoulder blades

529
00:26:13,041 --> 00:26:15,125
together and then
release the fingertips

530
00:26:15,125 --> 00:26:18,083
all the way back like airplane.

531
00:26:18,083 --> 00:26:20,125
Inhale in here.

532
00:26:20,125 --> 00:26:22,667
Exhale, draw the
shoulder blades together.

533
00:26:22,667 --> 00:26:26,000
Option here now to interlace
the fingertips behind the tail,

534
00:26:26,000 --> 00:26:27,500
behind the back.

535
00:26:27,500 --> 00:26:29,333
If it doesn't really feel
good in your body then

536
00:26:29,333 --> 00:26:31,542
just keep the arms
nice and wide.

537
00:26:31,542 --> 00:26:34,500
This is totally Kate Winslet
at the top of the boat here.

538
00:26:34,500 --> 00:26:35,667
Got to bring an image here.

539
00:26:35,667 --> 00:26:38,083
Bring an open mind,
an open heart,

540
00:26:38,083 --> 00:26:41,083
lift the corners of
your mouth just a bit.

541
00:26:41,083 --> 00:26:42,417
One more breath.

542
00:26:43,125 --> 00:26:46,667
Yes, and then
slowly release everything.

543
00:26:46,667 --> 00:26:48,792
Come back to
your nice low lunge.

544
00:26:49,959 --> 00:26:52,333
Good, left hand to the earth.

545
00:26:52,333 --> 00:26:54,500
This time instead of a twist,
we're going to take the right

546
00:26:54,500 --> 00:26:58,417
fingertips all the way forward,
up and back and reach it towards

547
00:26:58,417 --> 00:27:00,625
the back edge of your mat.

548
00:27:00,625 --> 00:27:03,792
Stay here or option
to lift the hips up high,

549
00:27:03,792 --> 00:27:06,834
grab your left toes, so you're
going to lift your left toes

550
00:27:06,834 --> 00:27:08,959
and then nice and steady,
and maybe even turning the

551
00:27:08,959 --> 00:27:10,625
right toes out
a bit if you like,

552
00:27:10,625 --> 00:27:13,375
you're going to slowly
begin to keep that

553
00:27:13,375 --> 00:27:16,208
front knee over the front
ankle and lift your heart.

554
00:27:16,208 --> 00:27:19,542
So don't let that
knee go too far ahead.

555
00:27:19,542 --> 00:27:20,959
Just check out
where you are today.

556
00:27:20,959 --> 00:27:24,083
Big breath in.
Lift the chest, side body long.

557
00:27:25,500 --> 00:27:28,583
And then slow and with control
just as you've been moving

558
00:27:28,583 --> 00:27:30,000
we're gonna come out of it

559
00:27:30,000 --> 00:27:32,333
and come back
to our nice low lunge.

560
00:27:33,417 --> 00:27:35,333
Great. Pull the right
hip crease back.

561
00:27:35,333 --> 00:27:38,583
We come into this runner's
stretch here just for a breath.

562
00:27:38,583 --> 00:27:39,625
Just to balance it out.

563
00:27:39,625 --> 00:27:42,000
Flex your right toes
towards your face

564
00:27:42,000 --> 00:27:44,458
and then roll on
through the right foot.

565
00:27:44,458 --> 00:27:46,583
Great, plant the palms,
step it back.

566
00:27:46,583 --> 00:27:49,750
You can take it straight to
Downward Dog here if you like or

567
00:27:49,750 --> 00:27:54,083
moving through a little vinyasa,
using your inhale to find that

568
00:27:54,083 --> 00:27:56,875
lift, that open heart.
Nice and easy.

569
00:27:58,083 --> 00:28:00,667
And then staying
connected to the breath,

570
00:28:00,667 --> 00:28:03,417
we'll make our way
to Downward Dog.

571
00:28:03,417 --> 00:28:04,834
Take your time.

572
00:28:09,000 --> 00:28:10,250
Alright, second side.

573
00:28:10,250 --> 00:28:13,708
After this we're gonna
take it down so stick with it.

574
00:28:13,708 --> 00:28:15,083
Move with your breath.

575
00:28:15,083 --> 00:28:17,875
Anchor the right heel, inhale,
lift the left leg up high.

576
00:28:17,875 --> 00:28:19,291
Three-Legged Dog.

577
00:28:19,291 --> 00:28:21,417
Pressing into both palms evenly.

578
00:28:21,417 --> 00:28:23,583
Here we go, exhale,
shift forward,

579
00:28:23,583 --> 00:28:25,125
knee to nose.

580
00:28:25,125 --> 00:28:27,166
Light up your core.

581
00:28:27,166 --> 00:28:29,041
Then step the left foot forward.

582
00:28:29,041 --> 00:28:31,333
Lower the right
knee to the earth.

583
00:28:31,333 --> 00:28:33,000
You have a nice
strong base here.

584
00:28:33,000 --> 00:28:34,708
Once you feel
like you've found it,

585
00:28:34,708 --> 00:28:38,375
inhale reach the fingertips
all the way up towards the sky.

586
00:28:39,125 --> 00:28:41,458
Crescent Lunge,
squeeze the inner thighs.

587
00:28:41,458 --> 00:28:44,125
In particular if you're really
flexible lift up from your

588
00:28:44,125 --> 00:28:45,834
pelvic floor just a bit.

589
00:28:45,834 --> 00:28:47,625
Stay connected.

590
00:28:47,625 --> 00:28:51,083
And then here we go,
big inhale to lift the heart.

591
00:28:51,083 --> 00:28:54,166
Long puppy belly, big
exhale to slow and with control,

592
00:28:54,166 --> 00:28:55,375
bend the elbows.

593
00:28:55,375 --> 00:28:59,166
Ooh, right shoulder and then
slowly coming through

594
00:28:59,166 --> 00:29:02,417
the Cactus Arms
to your airplane arms.

595
00:29:03,667 --> 00:29:06,083
Strong legs, strong breath.

596
00:29:06,083 --> 00:29:10,917
Feel that little bit of tapas,
that warmth forming around

597
00:29:10,917 --> 00:29:13,458
your neck and your forehead.

598
00:29:13,458 --> 00:29:15,625
And then option here to
interlace the fingertips.

599
00:29:15,625 --> 00:29:18,750
If you do, I invite you
to take the opposite bind.

600
00:29:18,750 --> 00:29:20,125
Lifting your chest.

601
00:29:21,125 --> 00:29:23,291
Going all in for love.

602
00:29:23,291 --> 00:29:26,583
Starting with yourself,
totally vulnerable shape here.

603
00:29:26,583 --> 00:29:29,250
Particularly when
you put your breath

604
00:29:29,250 --> 00:29:33,291
and your full awareness into it.

605
00:29:35,208 --> 00:29:36,291
When you connect.

606
00:29:37,417 --> 00:29:39,542
Alright, take one more breath.

607
00:29:39,542 --> 00:29:40,708
And then use your exhale.

608
00:29:40,708 --> 00:29:43,208
So actively use your
exhale to draw your navel in,

609
00:29:43,208 --> 00:29:46,250
release the arms slowly
and come all the way

610
00:29:46,250 --> 00:29:49,333
back to your nice low lunge.

611
00:29:49,333 --> 00:29:53,500
Good work. Left fingertips
reach forward, up,

612
00:29:53,500 --> 00:29:55,041
big circle and all the way back.

613
00:29:55,041 --> 00:29:56,583
You might just pause here.

614
00:29:57,417 --> 00:30:00,041
You might just open up
through the chest here,

615
00:30:00,041 --> 00:30:04,417
left pec, or in time we might
begin to bend that right knee,

616
00:30:04,417 --> 00:30:08,792
grab the left toes, and maybe
opening the left hip a bit here,

617
00:30:08,792 --> 00:30:11,125
opening the left
toes out if you need.

618
00:30:11,125 --> 00:30:13,417
Find that lift in the chest.

619
00:30:13,417 --> 00:30:16,333
As you lean back, chin up.

620
00:30:16,333 --> 00:30:18,708
Throat nice and open.

621
00:30:18,708 --> 00:30:20,000
Breathing deep.

622
00:30:21,834 --> 00:30:25,875
Hips and heart connecting.

623
00:30:27,375 --> 00:30:30,125
Yes, and then with control,
best you can,

624
00:30:30,125 --> 00:30:33,083
with control, we'll release,
bring it all the way back

625
00:30:33,083 --> 00:30:36,250
through to your
runner's stretch.

626
00:30:36,250 --> 00:30:38,750
Take your time.
Pull left hip crease back.

627
00:30:38,750 --> 00:30:41,458
One more nice awesome stretch

628
00:30:41,458 --> 00:30:43,834
before we bring it down low

629
00:30:43,834 --> 00:30:45,166
and close out this session.

630
00:30:45,166 --> 00:30:47,333
So keep breathing deep.

631
00:30:47,333 --> 00:30:48,500
Go inward.

632
00:30:49,834 --> 00:30:52,166
Coming back through.

633
00:30:52,166 --> 00:30:55,792
Awesome work.
Plant the palms, last Plank.

634
00:30:55,792 --> 00:30:58,917
So take it or leave
it if you don't want it,

635
00:30:58,917 --> 00:31:02,041
then you can go Half Plank or
go straight to Child's Pose.

636
00:31:02,041 --> 00:31:04,291
But here we go, Plank position.

637
00:31:04,291 --> 00:31:07,458
Gaze straight down, breathe.

638
00:31:08,667 --> 00:31:10,000
Alright, you're doing awesome.

639
00:31:10,000 --> 00:31:13,041
Once again, bring your
figurative heart space,

640
00:31:13,041 --> 00:31:15,542
the center of your chest, bring
it all the way up towards the

641
00:31:15,542 --> 00:31:18,041
sky as you press
away from your yoga mat.

642
00:31:18,041 --> 00:31:21,500
Feel that hollow front body
as you reach the heels back.

643
00:31:21,500 --> 00:31:23,625
We're building strength
here one breath at a time.

644
00:31:23,625 --> 00:31:27,083
You're doing awesome.
Keep the neck nice and long

645
00:31:27,083 --> 00:31:30,792
and find your intention
again, your focus.

646
00:31:30,792 --> 00:31:33,917
Downward, inward,

647
00:31:33,917 --> 00:31:37,333
creating 100% full body
experience here for

648
00:31:37,333 --> 00:31:39,917
three, for two,

649
00:31:39,917 --> 00:31:42,917
and on the one let the
knees kiss the earth.

650
00:31:42,917 --> 00:31:44,417
Yay! Great work.

651
00:31:44,417 --> 00:31:47,792
Okay, you're going to send
the legs to one side, any side.

652
00:31:47,792 --> 00:31:51,667
We'll come up through
to a nice comfortable seat.

653
00:31:51,667 --> 00:31:53,667
Send the legs out long.

654
00:31:56,375 --> 00:31:57,875
Excellent.
Just take a beat here.

655
00:31:57,875 --> 00:31:59,125
Dundasana.

656
00:31:59,125 --> 00:32:02,834
Thigh bones ground down.
Toes flex up towards the face.

657
00:32:02,834 --> 00:32:04,708
Shoulder blades come together.

658
00:32:04,708 --> 00:32:06,708
We lift up through the spine.

659
00:32:08,583 --> 00:32:11,333
Notice how your
Planks can affect this pose.

660
00:32:11,333 --> 00:32:12,542
Sitting up tall.

661
00:32:12,542 --> 00:32:14,792
And if you're struggling here,
you're not alone.

662
00:32:14,792 --> 00:32:17,208
Remember I've been practicing
for years and I honestly think

663
00:32:17,208 --> 00:32:20,083
Dundasana is, this shape,
Stick Pose,

664
00:32:20,083 --> 00:32:22,625
is much more
challenging than an arm balance.

665
00:32:24,000 --> 00:32:26,875
Okay, send the
fingertips forward.

666
00:32:26,875 --> 00:32:28,959
On an exhale, slowly lower down.

667
00:32:28,959 --> 00:32:31,834
You can keep the feet flexed
or you can point the toes

668
00:32:31,834 --> 00:32:34,375
and you're just going to
come all the way to the earth.

669
00:32:34,375 --> 00:32:36,375
Nice and slow.

670
00:32:39,041 --> 00:32:42,125
Fabulous and when you do go
ahead and bend your knees,

671
00:32:42,125 --> 00:32:44,834
snuggle your shoulder blades
underneath your heart space.

672
00:32:45,875 --> 00:32:48,583
Walk the heels up
towards your hips.

673
00:32:48,583 --> 00:32:50,583
Palms come to the earth.

674
00:32:52,417 --> 00:32:54,208
Find your breath again.

675
00:32:54,208 --> 00:32:56,375
And when you're ready,
press the feet,

676
00:32:56,375 --> 00:32:57,959
press the palms
into the earth

677
00:32:57,959 --> 00:33:00,708
and lift up from
the tail, nice and slow.

678
00:33:00,708 --> 00:33:03,291
Hip points up towards the sky,
shins forward.

679
00:33:05,250 --> 00:33:08,166
When you reach the top of
your inhale full capacity,

680
00:33:08,166 --> 00:33:11,000
exhale, slowly
lower down nice and easy.

681
00:33:15,208 --> 00:33:17,625
Twice more, inhale, lift it up.

682
00:33:22,625 --> 00:33:25,041
And exhale, slowly lower down.

683
00:33:28,208 --> 00:33:30,583
And really let this be soft.

684
00:33:30,583 --> 00:33:34,208
That soft, kind of
almost feminine energy here,

685
00:33:34,208 --> 00:33:37,375
that moon energy as
you press into the palms,

686
00:33:37,375 --> 00:33:40,500
ground through the feet and
slowly for our final round lift

687
00:33:40,500 --> 00:33:42,792
it up, Setu Bandhasana,
Bridge Pose.

688
00:33:44,208 --> 00:33:46,667
Now keep that squeezing
into the midline that you

689
00:33:46,667 --> 00:33:48,166
had in your lunges here.

690
00:33:49,625 --> 00:33:52,291
And if you like,
take the bind.

691
00:33:52,291 --> 00:33:54,708
Drawing the shoulder
blades a little closer together.

692
00:33:55,625 --> 00:33:57,417
Lifting the hips
up a little higher.

693
00:33:58,959 --> 00:34:02,417
Now lift your
heart towards your chin.

694
00:34:02,417 --> 00:34:06,000
And open your throat as you lift
your chin up towards the sky.

695
00:34:07,625 --> 00:34:11,500
Maybe part the lips.
Maybe close the eyes.

696
00:34:11,500 --> 00:34:14,333
Breathe like you love yourself.

697
00:34:14,333 --> 00:34:18,083
Inviting a willingness
in to blossom in new ways.

698
00:34:19,583 --> 00:34:20,792
To open.

699
00:34:25,125 --> 00:34:27,000
And radiate love.

700
00:34:33,375 --> 00:34:35,250
Stay here.

701
00:34:35,250 --> 00:34:36,958
Strong static hold.

702
00:34:36,958 --> 00:34:38,375
One more breath, you got it.

703
00:34:40,917 --> 00:34:43,375
And then with control,
same as we've been doing,

704
00:34:43,375 --> 00:34:45,500
nice and slow
and with control, release.

705
00:34:50,250 --> 00:34:51,875
Awesome.

706
00:34:51,875 --> 00:34:54,208
When the spine kisses
the mat again go ahead

707
00:34:54,208 --> 00:34:55,875
and bring the soles
of your feet together.

708
00:34:55,875 --> 00:34:57,458
Let the knees open wide.

709
00:34:58,417 --> 00:35:02,917
Reclined Cobbler's Pose,
Supta Baddha Konasana.

710
00:35:02,917 --> 00:35:05,083
Take your hands to
the tops of the thighs.

711
00:35:05,083 --> 00:35:06,875
Just gently pet them.

712
00:35:06,875 --> 00:35:08,834
Just get the hip
creases a little bit of

713
00:35:08,834 --> 00:35:10,834
energy to soften here.

714
00:35:13,041 --> 00:35:15,041
And then bring your
hands to your belly.

715
00:35:16,917 --> 00:35:18,208
Close your eyes.

716
00:35:19,375 --> 00:35:21,208
Back to your intention
as you breathe in,

717
00:35:21,208 --> 00:35:24,250
fill the belly with air,
feel your hands rise.

718
00:35:26,375 --> 00:35:29,708
And then on the exhale,
yep, you guessed it,

719
00:35:29,708 --> 00:35:32,125
a gentle fall with the breath.

720
00:35:34,125 --> 00:35:36,417
So take a couple
moments here with the rise

721
00:35:36,417 --> 00:35:38,583
and the fall of your own breath.

722
00:35:59,333 --> 00:36:01,875
Feeling the belly
expand as you breathe in.

723
00:36:04,083 --> 00:36:07,208
And surrendering to
gravity as you breathe out.

724
00:36:15,917 --> 00:36:19,625
Then slowly we'll begin
to bring the knees together.

725
00:36:19,625 --> 00:36:21,166
You can use your hands,

726
00:36:21,166 --> 00:36:23,583
your fingers to help
guide the thighs in.

727
00:36:24,542 --> 00:36:27,000
And nice and easy,
move slow here guys,

728
00:36:27,000 --> 00:36:29,000
move slow, hug the
knees into the chest.

729
00:36:30,834 --> 00:36:32,708
Last time Cactus Arms.

730
00:36:32,708 --> 00:36:34,625
You're gonna bring
the elbows to the earth.

731
00:36:35,542 --> 00:36:38,834
Inhale in, exhale, take
your knees over to the right.

732
00:36:40,417 --> 00:36:42,250
Inhale, come into center.

733
00:36:43,000 --> 00:36:45,834
Exhale, take your
knees over to the left.

734
00:36:49,375 --> 00:36:51,291
And slowly back to center.

735
00:36:51,291 --> 00:36:53,291
One more time,
over to the right.

736
00:36:55,875 --> 00:36:57,750
Back to center.

737
00:36:57,750 --> 00:36:59,917
Over to the left.

738
00:37:01,166 --> 00:37:03,125
And this time,
bring your right, yeah,

739
00:37:03,125 --> 00:37:05,208
right elbow in
towards your left elbow.

740
00:37:05,208 --> 00:37:08,208
You're gonna come into a fetal
position and just take a second

741
00:37:08,208 --> 00:37:11,667
here to rest your sweet,
precious heart. Close your eyes.

742
00:37:15,291 --> 00:37:17,208
Notice how you feel.

743
00:37:23,625 --> 00:37:26,792
And then when you're ready,
we'll begin to press the hands

744
00:37:26,792 --> 00:37:29,667
into sweet Mama Earth.

745
00:37:29,667 --> 00:37:32,166
This video is going
live out on Mother's Day so

746
00:37:32,166 --> 00:37:36,792
also thank you, Mama Earth.

747
00:37:36,792 --> 00:37:39,542
Yoga works. I kind of got
emotional about Mother Earth.

748
00:37:39,542 --> 00:37:42,834
So, good stuff.

749
00:37:42,834 --> 00:37:45,333
And we'll finish by
bringing the palms together.

750
00:37:45,333 --> 00:37:46,750
You're just going to
create a little energy,

751
00:37:46,750 --> 00:37:48,500
a little friction.

752
00:37:49,041 --> 00:37:51,834
This is also something
my mom used to always do

753
00:37:51,834 --> 00:37:53,959
and something she
used to teach her students

754
00:37:53,959 --> 00:37:56,333
so we're going
to close with this.

755
00:37:56,333 --> 00:38:00,792
Nice active gesture of love.

756
00:38:01,917 --> 00:38:03,291
Get a little heat going.

757
00:38:03,291 --> 00:38:05,291
Go a little faster.

758
00:38:05,291 --> 00:38:07,083
And then bring your
hands to your heart.

759
00:38:08,166 --> 00:38:10,041
Feel your hands on your chest.

760
00:38:10,041 --> 00:38:11,333
Feel that warmth.

761
00:38:11,333 --> 00:38:13,959
Give thanks for this time
that you've taken for yourself.

762
00:38:13,959 --> 00:38:15,333
You're awesome.

763
00:38:16,375 --> 00:38:19,500
Namaste reminds us
that you're awesome

764
00:38:19,500 --> 00:38:22,333
and that I'm awesome and

765
00:38:22,333 --> 00:38:26,000
that our togetherness
is awesome too.

766
00:38:27,333 --> 00:38:28,375
Let us know how you're feelin'

767
00:38:28,375 --> 00:38:30,542
in the comments
section down below.

768
00:38:30,542 --> 00:38:32,917
Share this with someone
who you think might benefit

769
00:38:32,917 --> 00:38:34,625
and we'll see you next time.

770
00:38:34,625 --> 00:38:35,792
Namaste.

771
00:38:37,708 --> 00:38:41,250
(bright music)