1 00:00:00,375 --> 00:00:02,583 - Hello, everyone and welcome to Yoga with Adriene. 2 00:00:02,583 --> 00:00:04,667 I'm Adriene and this is Benji. 3 00:00:04,667 --> 00:00:06,875 Today we have an awesome full yoga class 4 00:00:06,708 --> 00:00:08,792 for you to practice at home. 5 00:00:08,792 --> 00:00:12,625 This practice is a self love practice. 6 00:00:12,625 --> 00:00:14,667 It's very special because it's a little homage, 7 00:00:14,667 --> 00:00:15,834 a little tip of the hat 8 00:00:15,667 --> 00:00:19,834 to the 2017 Find What Feels Good Roadshow. 9 00:00:19,834 --> 00:00:22,417 It's my intention that you return to this practice 10 00:00:22,417 --> 00:00:24,834 regularly and I hope that it helps you. 11 00:00:24,834 --> 00:00:26,750 So hop into something comfy, 12 00:00:26,750 --> 00:00:28,708 look what I'm wearing today, 13 00:00:28,708 --> 00:00:30,417 and let's get started. 14 00:00:30,417 --> 00:00:33,000 (upbeat music) 15 00:00:43,000 --> 00:00:44,000 Alrighty-roo. 16 00:00:44,000 --> 00:00:46,000 We're gonna begin our practice today 17 00:00:45,875 --> 00:00:48,083 lying flat on our backs. 18 00:00:48,083 --> 00:00:50,917 Take your time getting there. 19 00:00:50,917 --> 00:00:53,667 Come on down to the ground. 20 00:00:55,917 --> 00:00:59,125 Lay down, lie down. 21 00:00:59,125 --> 00:01:02,417 Tuck your chin slightly. 22 00:01:02,417 --> 00:01:04,500 Just let everything go here for a moment. 23 00:01:04,500 --> 00:01:07,458 We're gonna kind of ease in today, 24 00:01:07,458 --> 00:01:09,417 take a moment to empty our cups 25 00:01:09,333 --> 00:01:14,041 so that we can fill it lovingly, consciously. 26 00:01:16,208 --> 00:01:18,333 When you get down low 27 00:01:18,333 --> 00:01:23,333 let your arms and legs just relax, close your eyes, 28 00:01:23,333 --> 00:01:25,500 and allow my voice to guide you. 29 00:01:28,792 --> 00:01:31,291 We can't always have the perfect time and the perfect space 30 00:01:31,375 --> 00:01:32,917 to do the perfect practice 31 00:01:32,917 --> 00:01:34,625 so whatever's going on around you 32 00:01:34,625 --> 00:01:37,125 or whatever's going on inside 33 00:01:37,125 --> 00:01:39,375 just take a deep breath in and accept it. 34 00:01:39,375 --> 00:01:42,708 Maybe tap into a little inner smile. 35 00:01:42,708 --> 00:01:44,250 Again, if you can, close your eyes 36 00:01:44,250 --> 00:01:48,959 so you can just help yourself go inward. 37 00:01:52,625 --> 00:01:56,000 Letting go of all the things 38 00:01:56,000 --> 00:02:00,000 that absorb our attention for now that are external. 39 00:02:02,000 --> 00:02:03,667 Politely putting them on hold 40 00:02:03,667 --> 00:02:07,834 as you relax your body and begin to deepen your breath. 41 00:02:10,333 --> 00:02:13,000 Today's practice is about 42 00:02:15,291 --> 00:02:19,250 tapping into 43 00:02:19,250 --> 00:02:20,959 the resource 44 00:02:20,959 --> 00:02:26,000 and the magic and the power of a self love practice. 45 00:02:28,417 --> 00:02:32,208 Lord knows it doesn't come easy, 46 00:02:32,208 --> 00:02:36,542 but with the tools of yoga and with the community here, 47 00:02:36,542 --> 00:02:40,417 with Yoga with Adriene, we can remind ourselves 48 00:02:40,417 --> 00:02:42,125 and continue to remind each other 49 00:02:42,083 --> 00:02:45,875 to keep circling back to this super power 50 00:02:45,875 --> 00:02:49,208 as I have been calling it 51 00:02:49,208 --> 00:02:51,208 and create a self love practice 52 00:02:51,208 --> 00:02:55,750 and a relationship with self love 53 00:02:55,750 --> 00:02:58,834 that really resonates to you. 54 00:02:58,834 --> 00:03:01,250 One of the beautiful things about this community 55 00:03:01,250 --> 00:03:04,000 and about Find What Feels Good yoga 56 00:03:04,000 --> 00:03:07,375 is it promotes and is built to inspire. 57 00:03:07,375 --> 00:03:10,917 My main mission is to 58 00:03:10,917 --> 00:03:13,917 inspire authentic self esteem, 59 00:03:15,375 --> 00:03:18,750 authentic self care, 60 00:03:21,458 --> 00:03:23,917 authentic self love. 61 00:03:23,917 --> 00:03:27,000 How you move today is everything. 62 00:03:27,000 --> 00:03:29,417 As you begin to lift your left hand 63 00:03:29,417 --> 00:03:31,000 and place it on your heart 64 00:03:30,834 --> 00:03:32,708 notice how you do it. 65 00:03:32,708 --> 00:03:35,250 Can you be creative, can you move slow, 66 00:03:35,250 --> 00:03:38,417 can you really feel it? 67 00:03:38,417 --> 00:03:40,667 Then same thing with the right hand. 68 00:03:40,667 --> 00:03:42,000 Don't just bring it to the belly 69 00:03:42,000 --> 00:03:43,708 because that's what Adriene said. 70 00:03:43,708 --> 00:03:47,250 Slowly, it helps to slow the tempo down and close your eyes. 71 00:03:47,250 --> 00:03:50,291 Bring your right hand to your belly. 72 00:03:50,291 --> 00:03:52,667 You'll land with the left hand on the heart 73 00:03:52,667 --> 00:03:55,208 and the right hand on the belly. 74 00:03:55,208 --> 00:03:58,000 Allow your elbows and shoulders to stay relaxed here 75 00:03:57,917 --> 00:04:00,875 and start to breathe a little deeper into your hands. 76 00:04:00,875 --> 00:04:04,333 Feel, perhaps, 77 00:04:04,333 --> 00:04:07,875 the rise and fall of the breath grow here. 78 00:04:09,875 --> 00:04:12,625 (deep breathing) 79 00:04:18,625 --> 00:04:20,000 You don't have to do anything 80 00:04:20,000 --> 00:04:22,166 and you don't have to become someone you're not, 81 00:04:22,166 --> 00:04:25,291 which is kind of the theme of our upcoming 30 Days of Yoga 82 00:04:25,291 --> 00:04:28,083 if you're doing this in real time. 83 00:04:31,417 --> 00:04:33,834 Next January we'll be talking more about this 84 00:04:33,834 --> 00:04:36,041 but you don't have to do anything. 85 00:04:36,041 --> 00:04:39,583 Just honor your truth, whatever it is today, 86 00:04:39,583 --> 00:04:42,583 as a way of cultivating self love practice 87 00:04:42,583 --> 00:04:47,041 that's unique to you, that's authentic. 88 00:04:49,375 --> 00:04:54,166 Take a deep breath in and start to wiggle your toes. 89 00:04:54,166 --> 00:04:57,166 Bat the eyelashes open to a soft gaze. 90 00:04:59,667 --> 00:05:02,083 You're gonna slowly rock the head gently side to side, 91 00:05:02,083 --> 00:05:03,917 ear to ear. 92 00:05:03,917 --> 00:05:07,250 See if you can keep it nice and slow. 93 00:05:07,250 --> 00:05:10,000 Filling your cup really mindfully and lovingly. 94 00:05:10,000 --> 00:05:14,000 This practice of self love has been attributed 95 00:05:14,000 --> 00:05:18,000 or kind of has this stigmatism of being bad 96 00:05:18,000 --> 00:05:22,166 or like oh, I have to do this because I'm in survival mode. 97 00:05:22,125 --> 00:05:24,750 This practice is a little bit of inspiration 98 00:05:24,750 --> 00:05:28,583 to implement self love 99 00:05:28,583 --> 00:05:32,417 as a regular part of your life. 100 00:05:32,417 --> 00:05:36,625 You're not doing it because you're 101 00:05:36,625 --> 00:05:39,000 already feeling destroyed, 102 00:05:39,000 --> 00:05:42,375 even though that happens, of course. 103 00:05:42,375 --> 00:05:47,500 But building a life of self love with confidence 104 00:05:48,708 --> 00:05:51,041 and in a way that feels really unique to you. 105 00:05:51,041 --> 00:05:53,208 Bring the head back to center. 106 00:05:53,208 --> 00:05:55,959 We'll bring the palms down gently at our sides now. 107 00:05:55,750 --> 00:05:57,750 Press into the earth. 108 00:05:57,750 --> 00:05:59,500 Press, press, press. 109 00:05:59,500 --> 00:06:01,333 You're gonna turn the toes up towards the sky, 110 00:06:01,333 --> 00:06:04,166 engage the legs. Inhale. 111 00:06:04,166 --> 00:06:06,417 Then exhale S-H sound out through the mouth 112 00:06:06,417 --> 00:06:08,959 as you drive the navel down to the earth. 113 00:06:08,750 --> 00:06:10,959 (shushing) 114 00:06:10,959 --> 00:06:13,750 You should feel the core, the abdominal wall, engage, 115 00:06:13,750 --> 00:06:15,250 empty, empty, empty. 116 00:06:15,208 --> 00:06:17,917 (shushing) 117 00:06:17,917 --> 00:06:19,750 Then inhale, big breath in. 118 00:06:19,750 --> 00:06:20,875 (inhaling) 119 00:06:20,875 --> 00:06:23,000 Then again, exhale, navel down to the earth. 120 00:06:22,959 --> 00:06:26,125 (shushing) 121 00:06:26,125 --> 00:06:27,542 Empty, empty, empty, empty, empty, 122 00:06:27,542 --> 00:06:29,583 empty, empty, empty everything out. 123 00:06:29,583 --> 00:06:31,000 (shushing) 124 00:06:31,000 --> 00:06:32,917 Big breath in. Press into the fingers. 125 00:06:32,917 --> 00:06:34,291 (inhaling) 126 00:06:34,291 --> 00:06:36,000 On your last one, S-H sound. 127 00:06:36,000 --> 00:06:37,667 Empty, empty, empty, empty, empty. 128 00:06:37,667 --> 00:06:38,834 Navel's drawing down. 129 00:06:38,834 --> 00:06:39,583 I hope you're feeling this 130 00:06:39,583 --> 00:06:41,708 in the core abdominal wall zipping up. 131 00:06:41,583 --> 00:06:44,333 From there lift your knees either one at a time 132 00:06:44,333 --> 00:06:47,917 or both together up towards your chest or your heart. 133 00:06:47,917 --> 00:06:52,208 Yeah, baby. Then scoop the tailbone up a bit. 134 00:06:52,208 --> 00:06:56,000 Then your intuition is always right. 135 00:06:56,000 --> 00:07:00,250 Usually right. Give yourself a big hug. 136 00:07:00,250 --> 00:07:01,667 Find what feels good. 137 00:07:01,542 --> 00:07:04,041 Develop a deep listening with your intuition. 138 00:07:04,041 --> 00:07:09,208 Rock a little side to side, make noise, breathe deep. 139 00:07:09,208 --> 00:07:11,917 Try to take nice, conscious breaths here. 140 00:07:11,917 --> 00:07:15,500 Then as we get going we'll control the breath, 141 00:07:15,500 --> 00:07:19,375 anchoring the mind in this pranayama practice. 142 00:07:19,375 --> 00:07:23,417 Such a amazing tool for self love practice. 143 00:07:23,417 --> 00:07:26,625 Instead of spiraling out of control 144 00:07:26,625 --> 00:07:30,583 we kind of spiral in, gain control of our breath, 145 00:07:30,583 --> 00:07:32,875 tell the brain it's all good, 146 00:07:32,875 --> 00:07:36,583 we're worth loving and worth living 147 00:07:36,583 --> 00:07:38,542 and nothing else. 148 00:07:38,542 --> 00:07:40,625 Slide the hands to the backs of the legs. 149 00:07:40,625 --> 00:07:42,708 Lift the shins just a bit. Create a little space 150 00:07:42,708 --> 00:07:43,917 and you're just gonna give your hamstrings 151 00:07:44,000 --> 00:07:45,333 a little wake-up call. 152 00:07:45,333 --> 00:07:47,625 (slapping) 153 00:07:49,375 --> 00:07:52,542 A little pat down. 154 00:07:52,542 --> 00:07:53,834 Hey, yo. 155 00:07:53,834 --> 00:07:56,000 Then anchor navel to spine. 156 00:07:56,000 --> 00:07:56,792 Aw, Benji! 157 00:07:59,041 --> 00:08:01,500 You came to this, huh? 158 00:08:01,500 --> 00:08:02,834 Anchor navel to spine again 159 00:08:02,834 --> 00:08:04,750 just like you did with the shh S-H sound. 160 00:08:04,583 --> 00:08:06,917 Engage from your center 161 00:08:06,917 --> 00:08:08,583 and then you're gonna rock slowly up 162 00:08:08,583 --> 00:08:11,250 and down the length of your spine. 163 00:08:11,250 --> 00:08:14,875 With practice this becomes easier, 164 00:08:14,875 --> 00:08:15,875 but in the early days 165 00:08:15,875 --> 00:08:20,000 it can be like, "I don't know if I can get up." 166 00:08:19,917 --> 00:08:22,917 Massage up and down the length of the spine. 167 00:08:22,917 --> 00:08:24,708 Then you're gonna come all the way through 168 00:08:24,708 --> 00:08:27,834 when it feels right and come to all fours, 169 00:08:27,834 --> 00:08:30,625 Tabletop Position. 170 00:08:30,625 --> 00:08:33,875 Mmmm. Thanks for joining me, buddy. 171 00:08:37,000 --> 00:08:38,542 Come to Tabletop Position 172 00:08:38,542 --> 00:08:41,332 and find a strong connection 173 00:08:41,332 --> 00:08:44,917 from the crown to the tail. 174 00:08:44,917 --> 00:08:47,000 I need to articulate, sorry. 175 00:08:47,000 --> 00:08:48,000 What does that mean? 176 00:08:48,000 --> 00:08:50,000 Find a strong articulation from the crown to the tail. 177 00:08:50,000 --> 00:08:52,000 Well, start with the hands. 178 00:08:52,000 --> 00:08:53,680 Open them wide. 179 00:08:53,680 --> 00:08:55,083 A lot of people tend to narrow here 180 00:08:55,083 --> 00:08:58,708 so give yourself a good amount of space. 181 00:08:58,708 --> 00:09:00,333 Same with the knees. 182 00:09:00,333 --> 00:09:04,166 You're wanting to stack the bones here. 183 00:09:04,166 --> 00:09:07,959 (whooshing) 184 00:09:07,959 --> 00:09:11,625 Lift your front body up to meet the back body by inhaling 185 00:09:11,625 --> 00:09:13,000 and exhaling S-H sound. 186 00:09:13,000 --> 00:09:15,291 Draw it back towards the spine. 187 00:09:15,250 --> 00:09:18,250 (shushing) 188 00:09:18,250 --> 00:09:20,750 Press away from your yoga mat. Keep emptying it out. 189 00:09:20,750 --> 00:09:22,667 (shushing) 190 00:09:22,667 --> 00:09:24,291 Long neck. 191 00:09:24,291 --> 00:09:26,083 Then we wanna create a healthy flow of energy 192 00:09:26,083 --> 00:09:29,792 that runs from the base of the spine 193 00:09:29,792 --> 00:09:30,892 all the way up through the crown. 194 00:09:30,892 --> 00:09:34,500 If the neck is dropping here, feel free to peek at me. 195 00:09:34,500 --> 00:09:36,000 Then we're cutting off that energy. 196 00:09:36,000 --> 00:09:37,625 It's not a healthy flow. 197 00:09:37,625 --> 00:09:39,291 So gaze straight down, lengthen, 198 00:09:39,291 --> 00:09:42,250 and try to keep this in mind throughout our whole practice. 199 00:09:42,250 --> 00:09:44,667 Aight, we're gonna test this by curling the toes under 200 00:09:44,667 --> 00:09:46,542 and drawing the navel up to the spine. 201 00:09:46,542 --> 00:09:48,000 First with the S-H sound. 202 00:09:48,000 --> 00:09:50,029 Inhale. Exhale, draw it up. 203 00:09:50,029 --> 00:09:52,083 (shushing) 204 00:09:52,083 --> 00:09:53,959 Press away from your yoga mat. 205 00:09:53,959 --> 00:09:56,208 There's no collapse in between the shoulder blades. 206 00:09:56,208 --> 00:09:57,952 Quite the opposite. We're lifting the heart space 207 00:09:57,952 --> 00:10:00,542 up between shoulder blades left to right. 208 00:10:00,542 --> 00:10:02,125 One more time we'll test it out. 209 00:10:02,125 --> 00:10:03,417 Inhale. 210 00:10:03,417 --> 00:10:05,792 Exhale S-H sound but this time lift your knees, 211 00:10:05,792 --> 00:10:06,792 let them hover. 212 00:10:06,792 --> 00:10:09,333 (shushing) 213 00:10:09,333 --> 00:10:11,670 Draw the navel up. Empty, empty, empty. 214 00:10:11,670 --> 00:10:13,000 We're here for three. 215 00:10:13,000 --> 00:10:14,750 Feel that heat, that shake. 216 00:10:14,750 --> 00:10:16,208 It's not a sign of weakness. 217 00:10:16,208 --> 00:10:18,041 It's a sign that you're alive. 218 00:10:18,041 --> 00:10:20,208 Two and one, lower. 219 00:10:20,208 --> 00:10:22,583 Come on to the tops of the feet. 220 00:10:22,583 --> 00:10:24,450 Drop the belly. Inhale. 221 00:10:24,450 --> 00:10:26,417 Open the chest forward. 222 00:10:26,417 --> 00:10:28,748 Ah. Cow Pose. 223 00:10:28,748 --> 00:10:31,291 Old familiar friend. 224 00:10:31,291 --> 00:10:33,959 Cat Pose, round through. 225 00:10:33,959 --> 00:10:36,000 Now moving with your breath, my darlings, 226 00:10:36,000 --> 00:10:37,708 inhale to drop the belly. 227 00:10:37,708 --> 00:10:39,125 Open the chest. 228 00:10:39,125 --> 00:10:43,168 Find length. Exhale to counter that. 229 00:10:43,168 --> 00:10:47,650 Chin to chest, navel draws up, find length. 230 00:10:47,650 --> 00:10:49,772 Keep moving on your own. 231 00:10:49,772 --> 00:10:52,997 If you feel brave, close your eyes. 232 00:10:56,875 --> 00:10:59,959 Bump the hips from one side to the other. 233 00:10:59,959 --> 00:11:01,542 Just take a couple cycles of breath 234 00:11:01,542 --> 00:11:03,667 to find movement that feels really good 235 00:11:03,667 --> 00:11:05,375 and that feels really you 236 00:11:05,375 --> 00:11:07,375 and that feels really awesome today. 237 00:11:07,375 --> 00:11:09,000 Move slow. 238 00:11:09,000 --> 00:11:11,000 Might do a Child's Pose. 239 00:11:12,000 --> 00:11:13,917 Might go in circles. 240 00:11:13,917 --> 00:11:16,134 Might come forward. 241 00:11:19,301 --> 00:11:22,938 Waking up through the neck, the shoulders. 242 00:11:26,000 --> 00:11:27,166 Then you're gonna take 243 00:11:27,166 --> 00:11:30,750 this little choreography that you've developed, 244 00:11:30,750 --> 00:11:33,333 this movement that has some self expression, 245 00:11:33,333 --> 00:11:36,581 and that's what's gonna take you up into Downward Dog today. 246 00:11:36,581 --> 00:11:41,000 You're not taking orders from me or from anyone on a video 247 00:11:41,000 --> 00:11:42,792 or as a teacher, 248 00:11:42,792 --> 00:11:45,417 but listening to that inner teacher, 249 00:11:45,417 --> 00:11:49,978 honoring that voice within, your body intelligence. 250 00:11:51,667 --> 00:11:55,458 That's how we'll make our way to Downward Dog. 251 00:11:59,667 --> 00:12:02,260 Breathe like you love yourself here. 252 00:12:02,260 --> 00:12:04,571 Inhale lots of love in 253 00:12:05,500 --> 00:12:07,625 and exhale lots of love out. 254 00:12:07,625 --> 00:12:09,000 (exhaling) 255 00:12:09,000 --> 00:12:10,542 Inhale lots of love in. 256 00:12:10,542 --> 00:12:11,959 (inhaling) 257 00:12:11,959 --> 00:12:14,542 And exhale lots of love out. 258 00:12:14,542 --> 00:12:16,500 (exhaling) 259 00:12:16,500 --> 00:12:18,191 Then turn here. Stick with me. 260 00:12:18,191 --> 00:12:19,375 I know our arms are tired. 261 00:12:19,375 --> 00:12:22,083 Turn to look at the video and look at my pants. 262 00:12:22,083 --> 00:12:24,000 (chuckling) 263 00:12:24,000 --> 00:12:25,792 Self love, that's what's up. 264 00:12:25,792 --> 00:12:28,000 Bring your gaze back to center. 265 00:12:28,000 --> 00:12:29,450 Bend your knees. 266 00:12:29,450 --> 00:12:31,217 We're gonna do slow steps. 267 00:12:31,217 --> 00:12:33,959 You're gonna cross the right foot over the left, 268 00:12:33,959 --> 00:12:37,000 walking to the top, and then left foot over the right. 269 00:12:37,000 --> 00:12:39,959 As you do this pay attention to the nuance of it all. 270 00:12:39,959 --> 00:12:42,231 Stretch through the fascia of the foot. 271 00:12:42,231 --> 00:12:45,542 Stretch all the way up through the back. 272 00:12:45,542 --> 00:12:47,000 Everything. 273 00:12:47,000 --> 00:12:48,000 Awakening. 274 00:12:49,125 --> 00:12:50,708 It's a very humbling move 275 00:12:50,708 --> 00:12:52,500 from the back of the mat to the front. 276 00:12:52,500 --> 00:12:56,083 When you get there, feet hip width apart. 277 00:12:56,083 --> 00:12:57,000 Bend the knees. 278 00:12:57,000 --> 00:13:01,480 Find Uttanasana, Extended Forward Fold. 279 00:13:01,480 --> 00:13:03,458 This move from the back of the mat to the front of the mat, 280 00:13:03,458 --> 00:13:05,443 it's very humbling. 281 00:13:05,443 --> 00:13:09,681 Can be a little challenging or forced. 282 00:13:09,681 --> 00:13:14,000 So this practice really just honors that, 283 00:13:14,000 --> 00:13:17,390 invites you to find humility 284 00:13:17,390 --> 00:13:19,867 instead of forcing. 285 00:13:23,041 --> 00:13:25,190 Clasp the elbows. Rock a little side to side. 286 00:13:25,190 --> 00:13:26,500 Make sure you're breathing deeper. 287 00:13:26,500 --> 00:13:30,625 Four breaths now with your head below your heart. 288 00:13:30,625 --> 00:13:32,417 (exhaling) 289 00:13:32,417 --> 00:13:34,208 Shake the head loose. 290 00:13:34,208 --> 00:13:36,917 (inhaling) 291 00:13:36,917 --> 00:13:38,375 Then release the arms. 292 00:13:38,375 --> 00:13:39,417 (exhaling) 293 00:13:39,417 --> 00:13:43,000 Bend the knees and tuck the chin into the chest. 294 00:13:43,000 --> 00:13:45,208 Roll it all the way up to Mountain nice and slow, 295 00:13:45,208 --> 00:13:47,208 feeling every nuance best you can. 296 00:13:47,208 --> 00:13:48,291 Stay present. 297 00:13:50,291 --> 00:13:52,000 Really root down through your feet 298 00:13:52,000 --> 00:13:55,000 as you stack up through the spine and stand nice and tall. 299 00:13:55,000 --> 00:13:57,708 Whatever you need here go ahead and take it, 300 00:13:57,708 --> 00:13:59,583 fix whatever you need. 301 00:13:59,583 --> 00:14:01,000 Each time you come to Mountain Pose, 302 00:14:01,000 --> 00:14:02,500 and this goes for every practice, 303 00:14:02,500 --> 00:14:05,291 see if you really need that. 304 00:14:05,291 --> 00:14:07,417 Do you really need to do the movement that you're doing 305 00:14:07,417 --> 00:14:09,000 or can you kind of surrender, 306 00:14:09,000 --> 00:14:10,834 root down through the feet and stand up tall? 307 00:14:10,834 --> 00:14:12,625 If the answer is yes, I need to fix my hair 308 00:14:12,625 --> 00:14:14,291 or I need to brush it, that's fine. 309 00:14:14,291 --> 00:14:16,000 But in time just keep that awareness. 310 00:14:16,000 --> 00:14:18,583 Do I need that extra movement? 311 00:14:21,108 --> 00:14:23,000 So we talk about these headlights on the hips a lot. 312 00:14:23,000 --> 00:14:24,542 Imagine I'm not just shining forward 313 00:14:24,542 --> 00:14:26,834 but shining up towards the sky. 314 00:14:26,834 --> 00:14:30,036 Lift your chest and imagine this whoosh of energy up through 315 00:14:30,036 --> 00:14:33,083 the front body and this grounding through the back. 316 00:14:33,083 --> 00:14:36,792 Balance out these two opposing forces here. 317 00:14:37,792 --> 00:14:39,333 Stand up nice and tall. 318 00:14:39,333 --> 00:14:41,333 Tadasana, Mountain Pose. 319 00:14:43,125 --> 00:14:45,000 Close your eyes and shift your weight 320 00:14:45,000 --> 00:14:46,125 a little front to back. 321 00:14:46,125 --> 00:14:50,166 Really feel your feet grounding into the earth 322 00:14:50,166 --> 00:14:54,333 and allow your breath to ground you, as well. 323 00:14:54,333 --> 00:14:59,544 So nice, full, conscious pranayama. 324 00:15:03,041 --> 00:15:06,200 Maybe close your eyes again if you're feeling brave. 325 00:15:06,200 --> 00:15:08,000 And then we'll find stillness. 326 00:15:08,000 --> 00:15:10,959 Head over heart, heart over pelvis. 327 00:15:14,875 --> 00:15:17,583 On your next big breath lead with the thumbs. 328 00:15:17,583 --> 00:15:19,917 You're gonna inhale, reach the thumbs forward 329 00:15:19,917 --> 00:15:21,000 and then up and then back. 330 00:15:21,000 --> 00:15:24,585 So a big V here like you're holding a big beach ball. 331 00:15:24,585 --> 00:15:26,370 Then inhale, lift the chest. 332 00:15:26,370 --> 00:15:29,000 Then exhale, take that big beach ball over towards the left. 333 00:15:29,000 --> 00:15:30,834 Side body stretch. 334 00:15:30,834 --> 00:15:33,346 Breathe. Connect to your center. 335 00:15:33,346 --> 00:15:35,250 We're gonna practice that by inhaling 336 00:15:35,250 --> 00:15:37,000 and then exhale S-H sound. 337 00:15:37,000 --> 00:15:40,417 Draw your navel back to support your spine. 338 00:15:40,417 --> 00:15:42,000 Here we go. 339 00:15:42,000 --> 00:15:44,375 (shushing) 340 00:15:44,375 --> 00:15:47,667 Feel that contraction engaging your center, your core. 341 00:15:47,667 --> 00:15:49,000 You got it. 342 00:15:49,000 --> 00:15:50,625 (deep breathing) 343 00:15:50,625 --> 00:15:52,291 Slowly bring it back to center. 344 00:15:52,291 --> 00:15:53,917 We'll do the same thing on the other side. 345 00:15:53,917 --> 00:15:55,000 Inhale. 346 00:15:55,000 --> 00:15:56,912 Exhale. Stay grounded through your feet 347 00:15:56,912 --> 00:15:59,708 as you take your big beach ball over to the right. 348 00:15:59,708 --> 00:16:02,041 Notice if you're kinda dropping off in the neck here. 349 00:16:02,041 --> 00:16:04,000 You wanna maintain that length. 350 00:16:04,000 --> 00:16:05,608 We don't wanna pinch it 351 00:16:05,608 --> 00:16:08,466 because we wanna create this clear path 352 00:16:08,466 --> 00:16:10,000 for the energy to flow. 353 00:16:10,000 --> 00:16:12,866 Nice healthy flow. Here we go, inhale. 354 00:16:12,866 --> 00:16:15,308 Big stretch, big breath. Then exhale, S-H sound. 355 00:16:15,308 --> 00:16:16,348 Navels draws in. 356 00:16:16,348 --> 00:16:18,041 (shushing) 357 00:16:18,041 --> 00:16:20,306 Focus on the sensation rather than the shape. 358 00:16:20,306 --> 00:16:23,000 Keep length from crown to tail. 359 00:16:23,000 --> 00:16:23,917 Awesome. 360 00:16:23,917 --> 00:16:25,250 Then slowly bring it back up. 361 00:16:25,250 --> 00:16:26,500 Here we go, big inhale. 362 00:16:26,500 --> 00:16:28,000 It's a celebration. 363 00:16:28,000 --> 00:16:30,208 Exhale, Ujjayi, clap the palms together. 364 00:16:30,208 --> 00:16:31,000 (exhaling) 365 00:16:31,000 --> 00:16:33,946 Down you go. Forward Fold. 366 00:16:36,000 --> 00:16:37,875 Ardha Uttanasana, Halfway Lift. 367 00:16:37,875 --> 00:16:41,041 Inhale, lengthen your version. 368 00:16:41,041 --> 00:16:43,000 Then exhale to Fold. 369 00:16:43,000 --> 00:16:44,437 Awesome. Bend the knees. 370 00:16:44,437 --> 00:16:45,500 Fingertips come to the mat. 371 00:16:45,500 --> 00:16:47,792 You're gonna step just the right toes back. 372 00:16:47,792 --> 00:16:50,000 Lower the right knee down. 373 00:16:50,000 --> 00:16:51,834 Breathe here, stretch. 374 00:16:51,834 --> 00:16:54,443 You can walk the right knee back a little if it feels good. 375 00:16:54,443 --> 00:16:56,125 Make sure front knee's over front ankle. 376 00:16:56,125 --> 00:16:58,083 Breathing deep. 377 00:16:58,083 --> 00:17:02,291 Maybe soft, easy movement here as you find a little wave. 378 00:17:03,166 --> 00:17:05,125 Then when you're ready, squeezing your thighs together 379 00:17:05,125 --> 00:17:06,600 protect the SI joint 380 00:17:06,600 --> 00:17:09,458 by really hugging everything into the midline. 381 00:17:09,458 --> 00:17:12,000 Then inhale, take that big beach ball up and overhead. 382 00:17:12,000 --> 00:17:14,555 Press into the top of the back foot firmly. 383 00:17:14,555 --> 00:17:17,480 Root down through the top of the back foot. 384 00:17:17,480 --> 00:17:21,458 Then let everything kind of squeeze and lift from there. 385 00:17:21,458 --> 00:17:23,250 The left knee might splay out here 386 00:17:23,250 --> 00:17:26,000 so we wanna squeeze, check that, hug into the midline. 387 00:17:26,000 --> 00:17:27,290 Then big beach ball here. 388 00:17:27,290 --> 00:17:30,333 Inhale, lift everything, squeeze and lift, squeeze and lift. 389 00:17:30,333 --> 00:17:31,959 Then you're lifting so much. 390 00:17:31,959 --> 00:17:33,083 Imagine someone's lifting you up 391 00:17:33,083 --> 00:17:34,333 from the fingertips of the wrist. 392 00:17:34,333 --> 00:17:36,583 You're gonna lift, straighten that front leg, 393 00:17:36,583 --> 00:17:38,323 and then paint a wall down 394 00:17:38,323 --> 00:17:40,792 as you come into a Forward Fold here. 395 00:17:40,792 --> 00:17:42,166 Front leg straight, 396 00:17:42,166 --> 00:17:46,792 left toes really flexing towards your third eye. 397 00:17:46,792 --> 00:17:49,000 I said front leg straight to get you in the posture 398 00:17:49,000 --> 00:17:52,925 but now bend the left knee or a little micro bend at least 399 00:17:52,925 --> 00:17:57,041 and press into the top of the back foot and breathe. 400 00:17:57,041 --> 00:18:00,000 Then on your next big inhale drive your heart forward, 401 00:18:00,000 --> 00:18:04,208 look forward, lengthen, and then exhale, fold again. 402 00:18:05,500 --> 00:18:07,254 Awesome. Roll through your left foot. 403 00:18:07,254 --> 00:18:10,230 Really articulate. Find grammar of the feet today, 404 00:18:10,230 --> 00:18:14,000 so really roll through the soles of your feet. 405 00:18:14,000 --> 00:18:15,469 They carry us. 406 00:18:17,000 --> 00:18:18,834 We come back to that nice, low Lunge. 407 00:18:18,834 --> 00:18:20,625 Right hand's gonna come to the earth. 408 00:18:20,625 --> 00:18:22,834 Left fingertips all the way up to the sky. 409 00:18:22,834 --> 00:18:25,139 Big stretch. Reach, reach, reach. 410 00:18:25,139 --> 00:18:26,083 Inhale. 411 00:18:26,083 --> 00:18:27,875 Then exhale to come back. 412 00:18:27,875 --> 00:18:28,834 Awesome. 413 00:18:28,834 --> 00:18:31,210 Plant the palms, curl the back toes under. 414 00:18:31,210 --> 00:18:34,875 Lift that back knee and then inhale, open the chest forward. 415 00:18:34,875 --> 00:18:37,000 Then exhale, step the left toes back. 416 00:18:37,000 --> 00:18:39,082 Plank Pose. Breathe deep. 417 00:18:39,082 --> 00:18:41,230 Press away from your yoga mat. You got this. 418 00:18:41,230 --> 00:18:44,291 We're gonna create a little heat here to warm up the body. 419 00:18:44,291 --> 00:18:47,763 Nice and strong. Left fingertips touch the right shoulder 420 00:18:47,763 --> 00:18:49,000 and then put 'em down. 421 00:18:49,000 --> 00:18:50,834 And then right fingertips touch the left shoulder, 422 00:18:50,834 --> 00:18:52,881 put 'em down. Then back and forth. 423 00:18:52,881 --> 00:18:56,000 The key is to keep your gaze down and slightly out in front 424 00:18:56,000 --> 00:18:58,291 to keep it going, to zip up through the abdominal wall 425 00:18:58,291 --> 00:18:59,959 and try not to move your hips. 426 00:18:59,959 --> 00:19:01,291 I know it's impossible. 427 00:19:01,291 --> 00:19:03,000 (whooshing) 428 00:19:03,000 --> 00:19:04,883 Speed it up. 429 00:19:04,883 --> 00:19:07,875 Then release it and slowly lower all the way to the belly. 430 00:19:07,875 --> 00:19:09,578 Oh, yeah. 431 00:19:09,578 --> 00:19:11,000 Slide the hands in line with the ribcage. 432 00:19:11,000 --> 00:19:12,827 Tug 'em back. 433 00:19:12,827 --> 00:19:14,950 Squeeze the elbows into the side body. 434 00:19:14,950 --> 00:19:18,000 Press into your foundation to inhale, lift up, Cobra. 435 00:19:18,000 --> 00:19:20,000 Exhale to fold. 436 00:19:20,000 --> 00:19:21,472 Twice more. Inhale, Cobra. 437 00:19:21,472 --> 00:19:23,847 Tug the hands back. Heart drives forward. 438 00:19:23,847 --> 00:19:26,340 And fold. 439 00:19:26,340 --> 00:19:28,000 Find more ease here, more sukha. 440 00:19:28,000 --> 00:19:29,667 Inhale. 441 00:19:29,667 --> 00:19:32,208 And release, folding forehead to the earth. 442 00:19:32,208 --> 00:19:34,000 Awesome, curl the toes under. 443 00:19:34,000 --> 00:19:36,041 Lift the kneecaps, tone the quads. 444 00:19:36,041 --> 00:19:37,000 Here we go. 445 00:19:37,000 --> 00:19:38,625 You're gonna press up into your power. 446 00:19:38,625 --> 00:19:40,708 When you do you can do this to yourself 447 00:19:40,708 --> 00:19:43,250 or you can quietly whisper, "I am strong." 448 00:19:43,250 --> 00:19:44,834 Here we go, inhale. 449 00:19:44,834 --> 00:19:47,380 Exhale, power up. Press into your power. 450 00:19:47,380 --> 00:19:49,583 Quietly whisper, "I am strong." 451 00:19:49,583 --> 00:19:51,000 Downward Facing Dog. 452 00:19:51,000 --> 00:19:53,282 Awesome. Hips up high. 453 00:19:53,282 --> 00:19:55,001 Bend the knees. Pedal it out. 454 00:19:55,001 --> 00:19:55,959 (exhaling) 455 00:19:55,959 --> 00:19:58,333 Stay present with your breath. 456 00:19:59,667 --> 00:20:03,625 This time we're gonna cross the left foot over the right 457 00:20:03,625 --> 00:20:06,834 and slowly walk criss-cross all the way to the top, 458 00:20:06,834 --> 00:20:10,458 waking up through the Achilles, the calf, 459 00:20:10,458 --> 00:20:14,667 the IT as you cross, criss-cross all the way to the top. 460 00:20:16,000 --> 00:20:18,388 Forward Fold. 461 00:20:18,388 --> 00:20:20,211 Inhale, Halfway Lift. 462 00:20:21,333 --> 00:20:23,000 Exhale, Fold. 463 00:20:23,000 --> 00:20:24,417 Really root to rise here. 464 00:20:24,417 --> 00:20:26,592 Inhale, lead with the thumbs. Reach for the sky. 465 00:20:26,592 --> 00:20:27,917 Ground through the feet. 466 00:20:27,917 --> 00:20:29,380 Inhale. 467 00:20:29,380 --> 00:20:31,834 Exhale, clap the palms together, Ujjayi. 468 00:20:31,834 --> 00:20:33,166 All the way down you go. 469 00:20:33,166 --> 00:20:35,322 Forward Fold. 470 00:20:35,322 --> 00:20:37,458 Inhale, Halfway Lift, your version. 471 00:20:37,458 --> 00:20:39,083 Tug the shoulders away from the ears. 472 00:20:39,083 --> 00:20:41,849 Long neck. Exhale, Fold. 473 00:20:41,849 --> 00:20:43,771 Great, bend the knees. Fingertips come to the mat. 474 00:20:43,771 --> 00:20:45,333 This time slide the left toes back 475 00:20:45,333 --> 00:20:46,500 or step the left toes back 476 00:20:46,500 --> 00:20:49,000 and then lower the left knee to the ground. 477 00:20:49,000 --> 00:20:50,416 Take your time. 478 00:20:50,416 --> 00:20:53,208 Front knee over front ankle, start to stretch it out. 479 00:20:53,208 --> 00:20:56,253 Wake up your body, 480 00:20:56,253 --> 00:20:57,875 your container, your vehicle. 481 00:20:57,875 --> 00:21:00,000 Walk the left knee back if you like. 482 00:21:00,000 --> 00:21:03,330 Check your front knee and front ankle. 483 00:21:07,959 --> 00:21:09,208 You may just stay low. 484 00:21:09,208 --> 00:21:11,583 If the Crescent is too much for you today 485 00:21:11,583 --> 00:21:16,000 squeeze to the midline here, work on that stability. 486 00:21:16,000 --> 00:21:17,333 Otherwise let's give it a go. 487 00:21:17,333 --> 00:21:18,250 Squeezing and lifting 488 00:21:18,250 --> 00:21:19,708 we'll press into the top of the back foot 489 00:21:19,708 --> 00:21:21,000 and reach the fingertips up high. 490 00:21:21,000 --> 00:21:22,583 Big beach ball up and overhead. 491 00:21:22,583 --> 00:21:25,232 This is to encourage this external rotation 492 00:21:25,232 --> 00:21:27,000 of the shoulders so wrapping the 493 00:21:27,000 --> 00:21:29,667 shoulder blade around and behind. 494 00:21:29,667 --> 00:21:33,992 Then give yourself an image. It just helps to have an image. 495 00:21:33,992 --> 00:21:35,125 Go through your checklist. 496 00:21:35,125 --> 00:21:37,413 Then squeeze inner thighs to the midline. 497 00:21:37,413 --> 00:21:39,208 Lift up from the pelvic floor, Mula Bandha. 498 00:21:39,208 --> 00:21:42,208 Uddiyana Bandha, navel draws in and up. 499 00:21:42,208 --> 00:21:45,125 We're not dumping weight into that SI joint. 500 00:21:45,125 --> 00:21:49,667 Squeeze left knee, excuse me, right knee squeezing in. 501 00:21:49,667 --> 00:21:51,403 Alright, inhale. Lift, lift, lift. 502 00:21:51,403 --> 00:21:54,500 Imagine two little angels pulling you up from your wrists. 503 00:21:54,500 --> 00:21:56,667 Then we're lifting up from the pelvic floor so much so 504 00:21:56,667 --> 00:21:59,583 that we start to straighten that front leg with ease. 505 00:21:59,583 --> 00:22:01,917 Then palms press forward 506 00:22:01,917 --> 00:22:05,083 and we paint the wall slowly down, down, down, down, down. 507 00:22:05,083 --> 00:22:07,287 Awesome. 508 00:22:07,287 --> 00:22:08,375 Pull the right hip crease back. 509 00:22:08,375 --> 00:22:12,285 Really snuggle that right femur into place. 510 00:22:14,959 --> 00:22:17,333 Flex your right toes towards your face. 511 00:22:17,333 --> 00:22:20,500 Press into the top of the back foot for stability. 512 00:22:20,500 --> 00:22:21,291 Here we go. 513 00:22:21,291 --> 00:22:25,000 Inhale, open the chest, look forward, find length. 514 00:22:25,000 --> 00:22:27,138 Then exhale to fold. 515 00:22:28,792 --> 00:22:30,272 Breathe deep. 516 00:22:36,000 --> 00:22:38,047 Here we go. Dig into your right heel. 517 00:22:38,047 --> 00:22:41,298 Slowly roll it forward. 518 00:22:41,298 --> 00:22:43,000 Inhale to open the chest. 519 00:22:43,000 --> 00:22:45,250 As you exhale, plant the left palm. 520 00:22:45,250 --> 00:22:47,000 And then big inhale for your twist. 521 00:22:47,000 --> 00:22:48,625 Right fingertips reach up towards the sky. 522 00:22:48,625 --> 00:22:50,498 Really try to revolve your heart 523 00:22:50,498 --> 00:22:54,000 all the way up towards the ceiling. 524 00:22:54,000 --> 00:22:56,875 Then slowly bring it back down. 525 00:22:56,875 --> 00:22:58,363 Frame your right foot. 526 00:22:58,363 --> 00:23:00,667 Loop the shoulders, curl the back toes under. 527 00:23:00,667 --> 00:23:02,208 Inhale, look forward. 528 00:23:02,208 --> 00:23:04,812 Lift that back knee. 529 00:23:04,812 --> 00:23:06,980 We're gonna plant the palms. 530 00:23:06,980 --> 00:23:09,621 Lift navel up so think S-H sound. 531 00:23:09,621 --> 00:23:13,125 Lift navel up and then step your right toes back from there. 532 00:23:13,125 --> 00:23:15,652 Great. Belly to Cobra or Chaturanga to Up Dog. 533 00:23:15,652 --> 00:23:16,875 Shift forward on the toes. 534 00:23:16,875 --> 00:23:19,658 Squeeze the elbows in and slowly lower. 535 00:23:19,658 --> 00:23:22,834 Inhale to open the chest, open your heart. 536 00:23:22,834 --> 00:23:25,708 Exhale to make your way back, Downward Dog. 537 00:23:25,708 --> 00:23:28,411 Awesome work. Take a deep breath in 538 00:23:28,411 --> 00:23:31,405 and a long breath out. 539 00:23:31,405 --> 00:23:33,565 Deep breath in 540 00:23:33,565 --> 00:23:37,410 and a long breath out as you slowly lower the knees down. 541 00:23:37,410 --> 00:23:39,537 Bring the two big toes to touch. 542 00:23:39,537 --> 00:23:41,917 Get your knees as wide as the yoga mat. 543 00:23:41,917 --> 00:23:43,208 Then send the hips back. 544 00:23:43,208 --> 00:23:46,125 Child's Pose just for three cycles of breath here. 545 00:23:46,125 --> 00:23:47,000 Enjoy. 546 00:23:48,000 --> 00:23:50,000 Breathe long and steady. 547 00:23:53,708 --> 00:23:56,375 (deep breathing) 548 00:24:06,208 --> 00:24:08,000 Then it starts within. 549 00:24:08,000 --> 00:24:11,000 Even if you're tired, feeling like dead weight here. 550 00:24:11,000 --> 00:24:13,375 It starts within your center of gravity. 551 00:24:13,375 --> 00:24:14,875 Inhale. 552 00:24:14,875 --> 00:24:17,000 Exhale, navel draws up. 553 00:24:17,000 --> 00:24:19,625 A little light turns on and we begin to rise back up. 554 00:24:19,625 --> 00:24:21,340 Keep the legs where they are. 555 00:24:21,340 --> 00:24:23,333 Right hand's gonna come to the center 556 00:24:23,333 --> 00:24:24,875 and left fingertips are gonna come 557 00:24:24,875 --> 00:24:28,000 and they're gonna trace all the way across your right arm. 558 00:24:28,000 --> 00:24:29,792 It's like you're pulling a bow and arrow. 559 00:24:29,792 --> 00:24:32,000 You're gonna pull it across the chest, 560 00:24:32,000 --> 00:24:33,417 press away from your right hand 561 00:24:33,417 --> 00:24:35,542 so you're not putting pressure on your right wrist. 562 00:24:35,542 --> 00:24:37,000 You're gonna open up towards the sky. 563 00:24:37,000 --> 00:24:39,350 Try to keep your toes together and the feet pressing down. 564 00:24:39,350 --> 00:24:43,583 If you don't get it as far as I'm going, all good. 565 00:24:43,583 --> 00:24:46,101 Opening, opening, revolving. Opening from the chest. 566 00:24:46,101 --> 00:24:48,959 Inhale and then exhale, release back to center. 567 00:24:48,959 --> 00:24:50,551 Left hand replaces the right 568 00:24:50,551 --> 00:24:52,667 and we do the same thing on the other side. 569 00:24:52,667 --> 00:24:54,458 Draw a line with your right fingertips 570 00:24:54,458 --> 00:24:56,458 gracefully across the arm, the chest, 571 00:24:56,458 --> 00:24:58,834 all the way up to the sky. 572 00:24:58,834 --> 00:25:00,667 The neck is nice and long. 573 00:25:00,667 --> 00:25:02,208 Breathe, inhale. 574 00:25:02,208 --> 00:25:05,583 Exhale, come all the way back down. 575 00:25:05,583 --> 00:25:06,917 Awesome work. 576 00:25:06,917 --> 00:25:09,959 Plant the palms, walk the knees in, 577 00:25:09,959 --> 00:25:11,583 curl the toes under. 578 00:25:11,583 --> 00:25:13,783 Inhale to look forward. Smile. 579 00:25:13,783 --> 00:25:16,208 Exhale, lift the hips up high. 580 00:25:16,208 --> 00:25:18,000 Downward Dog. 581 00:25:18,000 --> 00:25:20,227 Nice work. Claw through the fingertips. 582 00:25:20,227 --> 00:25:22,083 Take a deep breath in. 583 00:25:22,083 --> 00:25:23,875 Lion's Breath, tongue out. 584 00:25:23,875 --> 00:25:25,375 (exhaling) 585 00:25:25,375 --> 00:25:27,125 Nice, inhale, look forward. 586 00:25:27,125 --> 00:25:29,000 Exhale, make your way to the top. 587 00:25:29,000 --> 00:25:30,708 You can do the criss-cross again. 588 00:25:30,708 --> 00:25:35,207 You can do Ragdoll or you can start to jump or hop or float. 589 00:25:36,458 --> 00:25:38,473 Your version. 590 00:25:38,473 --> 00:25:41,250 Inhale, Halfway Lift when you get there with your breath. 591 00:25:41,250 --> 00:25:43,417 Exhale to soften and bow. 592 00:25:43,417 --> 00:25:46,947 Inhale to reach for the sky. 593 00:25:46,947 --> 00:25:48,834 Exhale hands to heart. 594 00:25:48,834 --> 00:25:51,568 Length and tailbone down. Stand up nice and tall. 595 00:25:51,568 --> 00:25:55,000 Just take a second to observe your breath here. 596 00:25:55,000 --> 00:25:57,008 Notice how you feel. 597 00:25:58,708 --> 00:26:01,792 And then bat the eyelashes open, bend the knees and let's flow. 598 00:26:01,792 --> 00:26:04,542 Inhale, reach for the sky. 599 00:26:04,542 --> 00:26:07,417 Exhale, just rain it down any way that feels good. 600 00:26:07,417 --> 00:26:08,750 Move with your breath. 601 00:26:08,750 --> 00:26:12,740 Inhale, Ardha Uttanasana, Halfway Lift. Your version. 602 00:26:12,740 --> 00:26:14,166 Then exhale, flow with your breath. 603 00:26:14,166 --> 00:26:16,728 Awesome. Bend the knees, plant the palms. 604 00:26:16,728 --> 00:26:18,792 Step it back, Plank Pose. 605 00:26:18,792 --> 00:26:21,000 Belly to Cobra or Chaturanga to Up Dog. 606 00:26:21,000 --> 00:26:23,333 So to move with your breath really synchronize here. 607 00:26:23,333 --> 00:26:25,000 Be true to your breath. 608 00:26:25,000 --> 00:26:27,877 Exhale, Downward Dog. 609 00:26:27,877 --> 00:26:29,875 Then inhale lift the right leg up high 610 00:26:29,875 --> 00:26:32,625 as you ground through the left heel. 611 00:26:32,625 --> 00:26:34,908 Three Legged Dog. Claw through the fingertips. 612 00:26:34,908 --> 00:26:36,000 Inhale. 613 00:26:36,000 --> 00:26:38,737 Exhale, knee to nose. 614 00:26:38,737 --> 00:26:41,520 Step it up. Pivot on the back foot. 615 00:26:41,520 --> 00:26:43,750 Front knee over front ankle as you rise up strong. 616 00:26:43,750 --> 00:26:45,542 Big beach ball up and overhead. 617 00:26:45,542 --> 00:26:47,621 Warrior One. 618 00:26:47,621 --> 00:26:50,321 Breathe deep here. Drop your center. 619 00:26:50,321 --> 00:26:53,300 Think upward current through the front body, 620 00:26:53,300 --> 00:26:54,750 downward current through the back body. 621 00:26:54,750 --> 00:26:58,170 Big beach ball up and overhead. 622 00:26:58,170 --> 00:27:00,270 Really press into your feet. 623 00:27:00,270 --> 00:27:02,000 Try to tear the yoga mat apart. 624 00:27:02,000 --> 00:27:03,835 Length and tailbone down. 625 00:27:03,835 --> 00:27:06,208 Engage the inner thighs without clenching the buttocks. 626 00:27:06,208 --> 00:27:07,525 Inhale. 627 00:27:07,525 --> 00:27:09,625 Exhale, Warrior Two. 628 00:27:09,625 --> 00:27:11,623 With the breath, inhale Peaceful Warrior. 629 00:27:11,623 --> 00:27:13,815 Right fingertips reach forward, up, and back. 630 00:27:13,815 --> 00:27:16,000 Big breath, big stretch. 631 00:27:16,000 --> 00:27:18,250 Then exhale to Cartwheel all the way down. 632 00:27:18,250 --> 00:27:20,177 We're returning to that twist. 633 00:27:20,177 --> 00:27:22,375 Back knee can stay lifted or you can lower it. 634 00:27:22,375 --> 00:27:26,000 As you inhale, right fingertips to the sky. 635 00:27:26,000 --> 00:27:28,055 Exhale. Right hand comes down. 636 00:27:28,055 --> 00:27:30,375 Plant the palms, step the right toes back. 637 00:27:30,375 --> 00:27:31,458 Vinyasa. 638 00:27:31,458 --> 00:27:33,834 Belly to Cobra or Chaturanga to Up Dog. 639 00:27:33,834 --> 00:27:38,187 Move with mindfulness, with love. 640 00:27:38,187 --> 00:27:42,176 I'll meet you in Downward Facing Dog. 641 00:27:42,176 --> 00:27:44,125 When you get there take a nice cleansing breath. 642 00:27:44,125 --> 00:27:45,360 Imagine all the people 643 00:27:45,360 --> 00:27:47,083 practicing with you all around the world. 644 00:27:47,083 --> 00:27:49,270 Inhale. (inhaling) 645 00:27:49,270 --> 00:27:52,686 Exhale to empty it out. (exhaling) 646 00:27:52,686 --> 00:27:53,637 Anchor the right heel. 647 00:27:53,637 --> 00:27:54,917 Inhale, lift the right leg up high. 648 00:27:54,917 --> 00:27:56,875 Three Legged Dog. 649 00:27:56,875 --> 00:28:00,190 Breathe. Press into both palms evenly. 650 00:28:00,190 --> 00:28:03,040 Anchor navel to spine support. Here we go. 651 00:28:03,040 --> 00:28:05,370 Inhale, lift the left heel a little higher. 652 00:28:05,370 --> 00:28:07,781 Exhale, knee to nose. 653 00:28:07,781 --> 00:28:09,083 Nice, step it up. 654 00:28:09,083 --> 00:28:10,708 Pivot on the back foot. 655 00:28:10,708 --> 00:28:11,917 Take your time. 656 00:28:11,917 --> 00:28:13,917 Remember the archetype here, warrior. 657 00:28:13,917 --> 00:28:17,127 So strong base, strong legs, 658 00:28:17,127 --> 00:28:21,720 and then a little bit of grace. 659 00:28:21,720 --> 00:28:23,883 Nobility on the top. 660 00:28:23,883 --> 00:28:27,440 Big beach ball up and overhead as you're ready. 661 00:28:27,440 --> 00:28:29,583 Work with the energetics lifting through the front body 662 00:28:29,583 --> 00:28:33,000 and grounding through the back. Finding that balance. 663 00:28:33,000 --> 00:28:34,645 Squeeze and lift. 664 00:28:34,645 --> 00:28:37,750 The practice of self love is the balance of light and dark, 665 00:28:37,750 --> 00:28:40,042 up and down. 666 00:28:40,042 --> 00:28:42,458 Inhale, lift your chest. 667 00:28:42,458 --> 00:28:44,583 Keep the strong power in the back leg 668 00:28:44,583 --> 00:28:48,000 as you open up Warrior Two to the right. 669 00:28:49,000 --> 00:28:50,333 Pull the pinkies back. 670 00:28:50,333 --> 00:28:52,536 Inhale. Here we go. 671 00:28:52,536 --> 00:28:55,407 Peaceful Warrior. Reach forward, up, and back. 672 00:28:55,407 --> 00:28:58,417 Keep breathing. Long neck, inhale. 673 00:28:58,417 --> 00:29:00,590 Big stretch, big breath. 674 00:29:00,590 --> 00:29:03,000 And then exhale to Cartwheel all the way down. 675 00:29:03,000 --> 00:29:04,208 Nice work, here we go. 676 00:29:04,208 --> 00:29:06,310 Big twist, right hand to the earth. 677 00:29:06,310 --> 00:29:09,750 Big inhale to lift the left fingertips up high. 678 00:29:09,750 --> 00:29:11,166 Back knee lowered or lifted but it's lifted. 679 00:29:11,166 --> 00:29:13,927 If it's lifted, really reach that right heel back 680 00:29:13,927 --> 00:29:15,875 and then bring it back down, 681 00:29:15,875 --> 00:29:18,586 frame your left foot, plant the palms firmly. 682 00:29:18,586 --> 00:29:21,000 Navel draws up as you step the left toes back. 683 00:29:21,000 --> 00:29:22,792 Beautiful. Belly to Cobra. 684 00:29:22,792 --> 00:29:24,185 Chaturanga to Up Dog 685 00:29:24,185 --> 00:29:27,422 or maybe you go straight to Downward Facing Dog. 686 00:29:31,254 --> 00:29:34,542 Find that external rotation of the shoulders. 687 00:29:36,733 --> 00:29:39,417 Make sure you're not clenching in the jaw or the neck. 688 00:29:39,417 --> 00:29:40,737 Big inhale. 689 00:29:42,166 --> 00:29:44,590 Empty it out. 690 00:29:44,590 --> 00:29:47,055 Make your way to the top. Inhale, look forward. 691 00:29:47,055 --> 00:29:49,280 Exhale to step or hop it up. 692 00:29:51,450 --> 00:29:54,506 Inhale, Halfway Lift, your version. 693 00:29:54,506 --> 00:29:57,744 Exhale to soften and bow. 694 00:29:57,744 --> 00:30:01,922 Inhale to reach for the sky. Maybe hook the thumbs this time. 695 00:30:01,922 --> 00:30:05,757 Exhale hands to heart. Namaste. 696 00:30:05,757 --> 00:30:08,792 Great, if the feet are not together 697 00:30:08,792 --> 00:30:10,333 go ahead and bring them together now 698 00:30:10,333 --> 00:30:14,000 and try not to look down if you do it. 699 00:30:14,000 --> 00:30:16,000 So put eyeballs on the soles of your feet 700 00:30:16,000 --> 00:30:18,708 and just try not to look down. 701 00:30:18,708 --> 00:30:23,417 See feelingly as my mentor shared with me, taught me. 702 00:30:23,417 --> 00:30:25,166 There's magic in what you're doing. 703 00:30:25,166 --> 00:30:27,000 You don't need to look, you know. 704 00:30:27,000 --> 00:30:29,039 Your body is smart. 705 00:30:31,166 --> 00:30:33,000 Then from here we'll inhale. 706 00:30:33,000 --> 00:30:34,670 Then exhale. 707 00:30:34,670 --> 00:30:36,625 That same place we've been moving from, the center, 708 00:30:36,625 --> 00:30:38,500 you're gonna draw it back in space 709 00:30:38,500 --> 00:30:40,183 so that your knees have to bend 710 00:30:40,183 --> 00:30:41,375 and your bum has to go out 711 00:30:41,375 --> 00:30:44,375 and your fingertips have to come forward to balance it. 712 00:30:44,375 --> 00:30:46,166 You're gonna squeeze the legs together. 713 00:30:46,166 --> 00:30:47,417 Really zip everything up tight 714 00:30:47,417 --> 00:30:49,000 and we'll come into yeah, a Chair Pose, 715 00:30:49,000 --> 00:30:50,959 but don't think about Utkatasana 716 00:30:50,959 --> 00:30:52,417 and trying to get that perfect alignment. 717 00:30:52,417 --> 00:30:55,097 Let's just really feel it out. Drop your center down. 718 00:30:55,097 --> 00:30:57,917 Send your hips and your bum back. 719 00:30:57,917 --> 00:30:59,731 Squeeze the legs together. 720 00:30:59,731 --> 00:31:02,720 Big beach ball out in front. 721 00:31:02,720 --> 00:31:04,750 Then just ask yourself what feels more supportive, 722 00:31:04,750 --> 00:31:06,863 rocking my pelvis out or in? 723 00:31:06,863 --> 00:31:09,778 Whew, I can tell you what it is for me. 724 00:31:09,778 --> 00:31:11,041 Sit down a little lower. 725 00:31:11,041 --> 00:31:12,460 Inhale. 726 00:31:12,460 --> 00:31:14,555 Exhale, big open twist to the right. 727 00:31:14,555 --> 00:31:17,000 You're gonna open right fingertips towards the back, 728 00:31:17,000 --> 00:31:19,220 left fingertips towards the front. 729 00:31:19,220 --> 00:31:20,917 Once you have it sit down nice and low. 730 00:31:20,917 --> 00:31:23,667 Lift your chest, drop your hips. 731 00:31:23,667 --> 00:31:25,298 Nice. Now, listen carefully. 732 00:31:25,298 --> 00:31:28,346 From your open twist drop the fingertips down, 733 00:31:28,346 --> 00:31:30,375 right fingertips come down, 734 00:31:30,375 --> 00:31:33,166 and then we reach up, standing one legged Tadasana. 735 00:31:33,166 --> 00:31:36,208 Lift your left knee up high. 736 00:31:36,208 --> 00:31:37,583 If that's not available to you, 737 00:31:37,583 --> 00:31:40,166 you can keep the left big toe on the ground. 738 00:31:40,166 --> 00:31:41,561 No big deal. 739 00:31:41,561 --> 00:31:43,417 If you're in the standing one legged Tadasana 740 00:31:43,417 --> 00:31:45,597 find the balance. This is your Tree Pose today. 741 00:31:45,597 --> 00:31:47,041 This is your Vrksasana. 742 00:31:47,041 --> 00:31:48,291 Here we go. 743 00:31:48,291 --> 00:31:51,000 Moving with grace, inhale. 744 00:31:51,000 --> 00:31:52,582 Exhale. If the toe's on the ground 745 00:31:52,582 --> 00:31:55,000 you can keep it sliding on the ground the whole way. 746 00:31:55,000 --> 00:31:57,583 If you're lifted you might catch some air 747 00:31:57,583 --> 00:31:59,750 in a Warrior Three of your choice. 748 00:31:59,750 --> 00:32:01,417 A little Virabhadrasana Three. 749 00:32:01,417 --> 00:32:03,708 Maybe you catch some air here. 750 00:32:03,708 --> 00:32:06,583 Airplane arms or reaching forward. 751 00:32:06,583 --> 00:32:07,834 If the big toe's on the ground 752 00:32:07,834 --> 00:32:09,208 you just slide it all the way back 753 00:32:09,208 --> 00:32:12,125 and we're gonna meet in High Lunge. 754 00:32:13,542 --> 00:32:16,041 Maybe you catch some air, maybe not. 755 00:32:16,041 --> 00:32:18,000 We'll meet here in High Lunge. 756 00:32:18,000 --> 00:32:20,000 The back heel's lifted this time. 757 00:32:20,000 --> 00:32:21,417 Different than Warrior One. 758 00:32:21,417 --> 00:32:23,834 Once again we find that big beach ball overhead. 759 00:32:23,834 --> 00:32:25,125 Everyone bend your left knee. 760 00:32:25,125 --> 00:32:27,000 Get your center right underneath you. 761 00:32:27,000 --> 00:32:29,000 Then straighten that leg out again. 762 00:32:29,000 --> 00:32:32,270 Alright, here we go. Inhale, squeeze everything in. 763 00:32:32,270 --> 00:32:33,458 Inner thighs to the midline. 764 00:32:33,458 --> 00:32:35,502 Exhale. Open twist to the right again. 765 00:32:35,502 --> 00:32:38,208 Right fingertips back, left fingertips forward. 766 00:32:38,208 --> 00:32:41,010 Then Peaceful Warrior here. Keep the legs where they are. 767 00:32:41,010 --> 00:32:43,083 Lift the left fingertips all the way up and back. 768 00:32:43,083 --> 00:32:44,166 Big stretch. 769 00:32:44,166 --> 00:32:45,834 This is our self love practice. 770 00:32:45,834 --> 00:32:49,000 Bend your left elbow, contract through the abdominal wall. 771 00:32:49,000 --> 00:32:51,083 You're gonna bring your left elbow to kiss your right knee. 772 00:32:51,083 --> 00:32:52,250 Move nice and slow. 773 00:32:52,250 --> 00:32:53,834 Also a little yoga for the brain. 774 00:32:53,834 --> 00:32:56,000 Once you do, I like to do a sound effect here. 775 00:32:56,000 --> 00:32:57,000 (kissing) 776 00:32:57,000 --> 00:32:59,000 You're gonna open up Warrior Two to the left. 777 00:32:59,000 --> 00:33:02,292 Ah. This is a pose we know. 778 00:33:02,292 --> 00:33:04,259 Hallelujah. Peaceful Warrior. 779 00:33:04,259 --> 00:33:06,041 Right fingertips reach forward, up, and back. 780 00:33:06,041 --> 00:33:07,750 Big stretch, big breath. 781 00:33:07,750 --> 00:33:11,208 Then exhale to Cartwheel it all the way back down. 782 00:33:11,208 --> 00:33:13,548 Find your twist. Right fingertips reach to the sky. 783 00:33:13,548 --> 00:33:14,458 Inhale. 784 00:33:14,458 --> 00:33:17,291 Then exhale hands to the earth. 785 00:33:17,291 --> 00:33:19,125 Step it back straight to Down Dog. 786 00:33:19,125 --> 00:33:23,000 Maybe you take a little break here or vinyasa. 787 00:33:24,375 --> 00:33:27,000 Moving with your breath always. 788 00:33:28,208 --> 00:33:29,601 Paying attention. 789 00:33:29,601 --> 00:33:32,291 That's what yoga's all about, right? 790 00:33:35,000 --> 00:33:37,000 In Downward Dog take a deep breath in. 791 00:33:37,000 --> 00:33:38,834 Here we go, big Lion's Breath. 792 00:33:38,834 --> 00:33:40,932 Tongue out. (exhaling) 793 00:33:40,932 --> 00:33:43,352 Don't be shy. 794 00:33:43,352 --> 00:33:44,917 Then inhale to look forward 795 00:33:44,917 --> 00:33:48,937 and exhale to make your way to the top, your version. 796 00:33:48,937 --> 00:33:51,333 Inhale to Halfway Lift when you get there. 797 00:33:51,333 --> 00:33:53,000 Exhale to Fold. 798 00:33:53,000 --> 00:33:55,583 Really drawing the nose in towards the navel. 799 00:33:55,583 --> 00:33:57,000 (exhaling) 800 00:33:57,000 --> 00:33:58,768 Great. Inhale. 801 00:33:58,768 --> 00:34:02,264 Thumbs lead the way. Reach for the sky. 802 00:34:02,264 --> 00:34:06,608 Exhale hands to heart. Right in, drop your center. 803 00:34:06,608 --> 00:34:09,000 Send the hips back, bend the knees. 804 00:34:09,000 --> 00:34:10,500 Send the fingertips forward. 805 00:34:10,500 --> 00:34:12,832 Counter balance. Squeeze legs together 806 00:34:12,833 --> 00:34:15,792 and check out what's going on in your pelvis. 807 00:34:15,792 --> 00:34:18,064 You got it. Breathe deep. 808 00:34:18,064 --> 00:34:19,625 Give the thinking mind a break. 809 00:34:19,625 --> 00:34:21,917 Let your body intelligence rule here. 810 00:34:21,917 --> 00:34:24,867 Make adjustments. What needs to happen? 811 00:34:26,117 --> 00:34:27,875 Here we go, open twist to the left. 812 00:34:27,875 --> 00:34:29,000 You're doing great. 813 00:34:29,000 --> 00:34:31,000 Left fingertips go back, right fingertips go forward. 814 00:34:31,000 --> 00:34:32,333 Sink down a little lower. 815 00:34:32,333 --> 00:34:35,770 You got this. Lower the hips. 816 00:34:35,770 --> 00:34:39,319 Nice. Then left fingertips are gonna go down to come up. 817 00:34:39,319 --> 00:34:41,000 This time we rise up catching the right knee 818 00:34:41,000 --> 00:34:42,375 and lifting it up. 819 00:34:42,375 --> 00:34:45,000 Or maybe we keep right big toe on the ground. 820 00:34:45,000 --> 00:34:46,500 Big beach ball, everyone. 821 00:34:46,500 --> 00:34:48,041 Lots of space in the shoulders. 822 00:34:48,041 --> 00:34:49,333 Wrapping the shoulder blades 823 00:34:49,333 --> 00:34:51,583 around the back of the heart space. 824 00:34:51,583 --> 00:34:52,917 Breathe deep here. 825 00:34:52,917 --> 00:34:56,560 Squeeze and lift, squeeze and lift. 826 00:34:56,560 --> 00:34:58,917 Soft, easy breezy in the face. 827 00:34:58,917 --> 00:35:00,563 Maybe slide the right toe 828 00:35:00,563 --> 00:35:01,834 all the way back to your High Lunge 829 00:35:01,834 --> 00:35:05,375 or maybe you catch some air here nice and slow. 830 00:35:05,375 --> 00:35:08,753 Use that shh, that contraction of the navel up 831 00:35:08,753 --> 00:35:12,267 to find maybe a Warrior Three here. 832 00:35:12,267 --> 00:35:15,002 Maybe you don't find or catch some air today 833 00:35:15,002 --> 00:35:18,216 and you do another day. 834 00:35:18,216 --> 00:35:20,192 We'll meet in High Lunge. 835 00:35:20,192 --> 00:35:24,391 Find that big beach ball up and overhead again. 836 00:35:24,391 --> 00:35:26,208 Bend the right knee, get your center underneath you. 837 00:35:26,208 --> 00:35:28,125 Hug that left femur in. 838 00:35:29,792 --> 00:35:30,959 Inhale. 839 00:35:30,959 --> 00:35:32,834 Exhale, open twist to the left. 840 00:35:32,834 --> 00:35:35,877 This is the last one. Open twist to the left. 841 00:35:35,877 --> 00:35:37,458 Then right fingertips reach up and back. 842 00:35:37,458 --> 00:35:40,658 Big stretch, big breath. 843 00:35:40,658 --> 00:35:42,954 Here we go. Bend the right elbow. 844 00:35:42,954 --> 00:35:45,873 Listen carefully, navel draws in so there's that contract again. 845 00:35:45,873 --> 00:35:47,843 Strong center. 846 00:35:47,843 --> 00:35:50,614 Right elbow to left knee. Give it a kiss. 847 00:35:50,614 --> 00:35:51,783 (kissing) 848 00:35:51,783 --> 00:35:56,000 That's your cue to open up Warrior Two to the right. 849 00:35:56,000 --> 00:35:58,790 Awesome, beautiful. Gaze forward. 850 00:35:58,790 --> 00:36:01,120 Peaceful Warrior. Keep the front knee bent. 851 00:36:01,120 --> 00:36:04,463 Inhale forward, up, and back. Big stretch, big breath. 852 00:36:04,463 --> 00:36:06,875 And then Cartwheel it all the way down. 853 00:36:06,875 --> 00:36:08,291 Big twist here, last one. 854 00:36:08,291 --> 00:36:09,583 Right hand to the ground. 855 00:36:09,583 --> 00:36:12,720 Left fingertips reach up high. Big inhale. 856 00:36:12,720 --> 00:36:16,045 Exhale all the way down. Last call for vinyasa. 857 00:36:16,045 --> 00:36:17,963 Take it or leave it. 858 00:36:17,963 --> 00:36:19,250 Moving with the breath. 859 00:36:19,250 --> 00:36:22,000 (deep breathing) 860 00:36:23,792 --> 00:36:25,912 Downward Facing Dog. 861 00:36:25,912 --> 00:36:28,750 Big breath in when you get there. 862 00:36:28,750 --> 00:36:30,458 Empty it all out, let go. 863 00:36:30,458 --> 00:36:32,000 (exhaling) 864 00:36:32,000 --> 00:36:33,337 Bend the knees. 865 00:36:33,337 --> 00:36:36,625 Slowly walk the hands back towards the toes. 866 00:36:36,625 --> 00:36:38,578 Walk the hands back towards the toes, 867 00:36:38,578 --> 00:36:41,208 so a little change of perspective here. 868 00:36:41,208 --> 00:36:42,784 Forward Fold. 869 00:36:45,125 --> 00:36:46,458 Nice work. 870 00:36:46,458 --> 00:36:48,417 Inhale, Halfway Lift. 871 00:36:48,417 --> 00:36:50,500 Calm your breath. 872 00:36:50,500 --> 00:36:52,696 Exhale, Fold. 873 00:36:53,865 --> 00:36:58,000 Leading with the thumbs, inhale, reach for the sky. 874 00:36:58,000 --> 00:37:01,324 Exhale hands to heart. 875 00:37:01,324 --> 00:37:03,530 Beautiful. 876 00:37:03,530 --> 00:37:05,400 Close your eyes. 877 00:37:05,400 --> 00:37:07,291 Again, only take the movement that you need 878 00:37:07,291 --> 00:37:08,792 and do take it if you need it, 879 00:37:08,792 --> 00:37:11,061 but ask yourself, do you? 880 00:37:13,500 --> 00:37:15,636 We're carving new grooves. 881 00:37:15,636 --> 00:37:17,750 It's a bit hard to find these practices of self love 882 00:37:17,750 --> 00:37:21,792 when our grooves are just set so firmly. 883 00:37:21,792 --> 00:37:23,333 This world we live in, 884 00:37:23,333 --> 00:37:25,250 our attention is just look here, look here, 885 00:37:25,250 --> 00:37:26,708 look here, look here. 886 00:37:26,708 --> 00:37:28,458 And we get so lost in those grooves 887 00:37:28,458 --> 00:37:32,959 that we lose track of our own true self grooves. 888 00:37:32,959 --> 00:37:34,166 When we're in those grooves 889 00:37:34,166 --> 00:37:36,834 it really feel like us that feel like home 890 00:37:36,834 --> 00:37:39,750 where we can be confident and aware 891 00:37:40,708 --> 00:37:45,925 and yes, in love with ourselves instead of the opposite. 892 00:37:48,250 --> 00:37:51,120 Everything gets easier. 893 00:37:51,120 --> 00:37:54,959 Everything gets easier when we're in those grooves. 894 00:37:55,875 --> 00:37:57,792 Lift the sternum up to the thumbs. 895 00:37:57,792 --> 00:37:59,708 Open the eyes if you haven't already. 896 00:37:59,708 --> 00:38:03,834 Send your gaze out all the way in front, wherever you are. 897 00:38:03,834 --> 00:38:08,812 You can tell us down below where you are today practicing. 898 00:38:08,812 --> 00:38:12,607 On the beach, in your apartment, in a closet, 899 00:38:14,291 --> 00:38:16,710 at a break. 900 00:38:16,710 --> 00:38:18,000 Bring your fingertips down 901 00:38:18,000 --> 00:38:19,375 and without looking down, 902 00:38:19,375 --> 00:38:21,000 it's gonna be harder than you think, 903 00:38:21,000 --> 00:38:23,000 you're gonna step to the center of your mat. 904 00:38:23,000 --> 00:38:26,586 Have a little coolness, a little calmness 905 00:38:26,586 --> 00:38:30,250 as you kind of create a little magical step here. 906 00:38:33,834 --> 00:38:35,458 Keep your chin lifted. 907 00:38:35,458 --> 00:38:37,750 Gaze forward as you now bring the feet 908 00:38:37,750 --> 00:38:39,875 as wide as your yoga mat. 909 00:38:42,500 --> 00:38:45,834 Then think upward current of energy through the front 910 00:38:45,834 --> 00:38:48,625 and a strong downward grounding through the back 911 00:38:48,625 --> 00:38:52,170 as you bring your hands together. 912 00:38:52,170 --> 00:38:54,000 Then let the toes spill off your mat. 913 00:38:54,000 --> 00:38:56,583 You might feel the coolness of the ground 914 00:38:56,583 --> 00:38:58,333 underneath your toes, 915 00:38:58,333 --> 00:39:00,542 unless you're on carpet, then you can feel the fuzziness 916 00:39:00,542 --> 00:39:02,333 or the firmness of the carpet. 917 00:39:02,333 --> 00:39:04,250 Don't look down. 918 00:39:04,250 --> 00:39:05,417 You don't need to look, 919 00:39:05,417 --> 00:39:07,000 you don't need someone to tell you where to look. 920 00:39:07,000 --> 00:39:09,320 You can be present. Feel your way. 921 00:39:11,942 --> 00:39:13,792 Then we're gonna inhale one last time. 922 00:39:13,792 --> 00:39:15,375 Really lift up from the pelvic floor. 923 00:39:15,375 --> 00:39:17,458 Hug everything to the midline. 924 00:39:17,458 --> 00:39:18,750 Then as you exhale 925 00:39:18,750 --> 00:39:21,000 you're gonna slowly drop your center down in space, 926 00:39:21,000 --> 00:39:22,000 the knees are gonna bend 927 00:39:22,000 --> 00:39:24,473 and they're try to track the middle toe. 928 00:39:24,473 --> 00:39:26,500 You're not gonna look but you're trying to feel it out. 929 00:39:26,500 --> 00:39:29,000 There's gonna come a breaking point 930 00:39:29,000 --> 00:39:30,668 where you have to react 931 00:39:30,668 --> 00:39:33,000 and you have to find support from within 932 00:39:33,000 --> 00:39:35,880 and how you do that is everything. 933 00:39:35,880 --> 00:39:37,417 We're dropping down, down, down, 934 00:39:37,417 --> 00:39:39,792 and then things start to go awry 935 00:39:39,792 --> 00:39:42,948 and bell and whistles and signs start to go off 936 00:39:42,948 --> 00:39:45,324 and we just continue down 937 00:39:45,324 --> 00:39:46,917 and we make adjustments as needed. 938 00:39:46,917 --> 00:39:48,456 Fingertips to the ground. 939 00:39:48,456 --> 00:39:51,000 Maybe you need to lift the heels. 940 00:39:53,166 --> 00:39:55,290 But we did it. 941 00:39:55,290 --> 00:39:57,643 Maybe the palms come together. 942 00:39:57,643 --> 00:39:58,959 Maybe you make this shape, 943 00:39:58,959 --> 00:40:01,500 but maybe it's not this shape for you. 944 00:40:01,500 --> 00:40:03,542 Then find a place where you can be still 945 00:40:03,542 --> 00:40:05,542 for three breath cycles. 946 00:40:08,610 --> 00:40:10,625 Just have so much respect for your body 947 00:40:10,625 --> 00:40:15,039 and whatever shape its in at this moment. 948 00:40:15,559 --> 00:40:18,385 Count 'em out if you need to but three full breath cycles 949 00:40:18,385 --> 00:40:21,250 in and out, in and out, in and out. 950 00:40:23,083 --> 00:40:24,583 We're kind of getting down 951 00:40:24,583 --> 00:40:27,000 to this cool off phase of the practice 952 00:40:27,000 --> 00:40:30,174 with this root chakra pose 953 00:40:30,174 --> 00:40:34,017 which is all about survival, 954 00:40:38,583 --> 00:40:41,326 identity, security. 955 00:40:48,375 --> 00:40:51,271 And then slowly bat the eyelashes open, 956 00:40:51,271 --> 00:40:52,834 release the fingertips to the ground 957 00:40:52,834 --> 00:40:55,041 and very mindfully we're gonna come to a seat, 958 00:40:55,041 --> 00:40:56,580 legs out long. 959 00:40:59,000 --> 00:41:01,166 If you need to massage the hip creases a little bit here 960 00:41:01,166 --> 00:41:03,333 go ahead and do so. 961 00:41:03,333 --> 00:41:04,166 When you're ready 962 00:41:04,166 --> 00:41:07,416 we'll sweep the arms all the way up and overhead. 963 00:41:07,416 --> 00:41:11,000 Then exhale, drape belly over the thighs. 964 00:41:11,000 --> 00:41:14,750 Come to Paschimottanasana or a Seated Forward Fold. 965 00:41:14,750 --> 00:41:16,793 I like to bend my knees here 966 00:41:16,793 --> 00:41:18,959 so you can get into the back body. 967 00:41:18,959 --> 00:41:20,291 But if you want more hamstrings 968 00:41:20,291 --> 00:41:23,959 you can work to straighten the legs. 969 00:41:23,959 --> 00:41:26,235 Close your eyes. 970 00:41:26,235 --> 00:41:29,077 Go inward, breathe. 971 00:41:29,077 --> 00:41:33,048 Thank yourself for taking this time to replenish 972 00:41:35,000 --> 00:41:38,240 and to actively seek to create grooves 973 00:41:38,240 --> 00:41:39,875 and patterns that serve you 974 00:41:39,875 --> 00:41:42,250 so that you can love yourself, 975 00:41:46,125 --> 00:41:49,125 so that you can love another person, 976 00:41:52,415 --> 00:41:56,542 people, every being, but it's gotta start within. 977 00:41:56,542 --> 00:41:58,625 It's just too impossible 978 00:41:58,625 --> 00:42:03,420 if you skip that one vital relationship, 979 00:42:03,420 --> 00:42:05,603 maybe your most important one. Right? 980 00:42:07,458 --> 00:42:09,000 Tight, tuck the chin to the chest. 981 00:42:09,000 --> 00:42:12,000 Release the hands and slowly roll up. 982 00:42:13,000 --> 00:42:14,000 Beautiful. 983 00:42:14,000 --> 00:42:15,291 We're gonna zip the legs together here 984 00:42:15,291 --> 00:42:17,000 and go ahead and you're gonna roll back down soon 985 00:42:17,000 --> 00:42:20,310 so go ahead and shift your booty forward if you need. 986 00:42:20,310 --> 00:42:22,000 Send the fingertips forward. 987 00:42:22,000 --> 00:42:23,417 Thriller arms. 988 00:42:23,417 --> 00:42:26,145 Breathe. Then flip it. 989 00:42:26,145 --> 00:42:29,083 Take a little extra stretch if you need. 990 00:42:29,083 --> 00:42:31,250 And then clap it. (clapping) 991 00:42:31,250 --> 00:42:33,451 Interlace. Index finger points forward. 992 00:42:33,451 --> 00:42:34,750 Stretch through the tops of the feet. 993 00:42:34,750 --> 00:42:36,291 Counter all those Downward Dogs 994 00:42:36,291 --> 00:42:39,000 and then slow and articulate through the spine. 995 00:42:39,000 --> 00:42:42,000 You're gonna lower all the way down. 996 00:42:44,291 --> 00:42:47,000 When you get there, hug the knees into the chest. 997 00:42:47,000 --> 00:42:49,458 Give yourself a big hug again. 998 00:42:50,750 --> 00:42:51,834 Inhale. 999 00:42:51,834 --> 00:42:54,667 Exhale, send the left leg out long all the way. 1000 00:42:54,667 --> 00:42:57,125 Squeeze your right knee up towards your heart, your chin. 1001 00:42:57,125 --> 00:42:59,000 Take it over to the left side. 1002 00:42:59,000 --> 00:43:02,825 A little Supine Twist. Open up through your right arm. 1003 00:43:02,825 --> 00:43:05,000 Try to get your right shoulder down to the ground. 1004 00:43:05,000 --> 00:43:07,000 Breathe into your belly. 1005 00:43:09,000 --> 00:43:10,375 Close your eyes. 1006 00:43:16,611 --> 00:43:19,000 Then bring it back to center nice and slow. 1007 00:43:19,000 --> 00:43:22,083 Again, focusing on the quality of movement 1008 00:43:22,083 --> 00:43:25,073 and every transition even. 1009 00:43:26,708 --> 00:43:28,458 Hug both knees into the chest. 1010 00:43:28,458 --> 00:43:32,360 Option here to peel the nose up toward the knees. 1011 00:43:32,360 --> 00:43:35,000 See if you can find that sukha, that grace, that love 1012 00:43:35,000 --> 00:43:39,917 in this compact, tight, almost compromising position. 1013 00:43:39,917 --> 00:43:42,875 Then we'll release that and find the twist on the other side 1014 00:43:42,875 --> 00:43:44,208 by sending the right leg out long 1015 00:43:44,208 --> 00:43:47,875 and squeezing the left knee up towards the chest. 1016 00:43:47,875 --> 00:43:50,035 Guide it over towards the right. When you're ready 1017 00:43:50,035 --> 00:43:53,667 see if you can get your left shoulder down. 1018 00:43:56,000 --> 00:43:59,500 Close your eyes, tap into a little inner smile and breathe. 1019 00:43:59,500 --> 00:44:00,917 Don't you worry about a thing. 1020 00:44:00,917 --> 00:44:03,291 Just breathe, breathe, breathe. 1021 00:44:03,291 --> 00:44:05,875 Everything's gonna be alright. 1022 00:44:15,067 --> 00:44:18,917 Then slowly from your center coming back through 1023 00:44:18,917 --> 00:44:21,312 give yourself one last squeeze 1024 00:44:21,312 --> 00:44:24,395 and then we'll make our way to Happy Baby. 1025 00:44:24,395 --> 00:44:26,000 A blissful Baby Pose. 1026 00:44:26,000 --> 00:44:28,240 You grab the outer edges of the feet, 1027 00:44:28,240 --> 00:44:30,291 send the soles up to the sky, 1028 00:44:30,291 --> 00:44:33,000 lengthen tailbone towards the front edge 1029 00:44:33,000 --> 00:44:37,101 and then just like a happy baby, right, full of love, 1030 00:44:39,291 --> 00:44:43,000 innocence, haven't quite carved these grooves, 1031 00:44:43,000 --> 00:44:45,948 these patterns yet 1032 00:44:45,948 --> 00:44:48,260 that can lead us sometimes to dark places. 1033 00:44:48,260 --> 00:44:49,750 It's a part of life. 1034 00:44:51,125 --> 00:44:53,417 (exhaling) 1035 00:44:57,750 --> 00:44:59,606 Here's to a regular practice 1036 00:44:59,606 --> 00:45:02,291 that helps us create grooves and patterns, 1037 00:45:02,291 --> 00:45:05,416 routes and reroutings 1038 00:45:05,416 --> 00:45:08,708 that feel loving, that feel supportive 1039 00:45:09,875 --> 00:45:11,083 so that we're prepared. 1040 00:45:11,083 --> 00:45:14,000 'Cause when the ball drops, 'cause it does drop, 1041 00:45:14,000 --> 00:45:16,417 we're gonna be prepared 1042 00:45:16,417 --> 00:45:18,000 and we'll be able to guide ourselves 1043 00:45:18,000 --> 00:45:21,708 slowly back to a place of self love. 1044 00:45:21,708 --> 00:45:23,333 It'll get easier with practice 1045 00:45:23,333 --> 00:45:26,500 and some days that practice will just go out the door. 1046 00:45:26,500 --> 00:45:31,000 But luckily we'll be here for each other to remind. 1047 00:45:31,000 --> 00:45:33,667 Release, bring the soles of the feet to the ground. 1048 00:45:33,667 --> 00:45:36,682 Bridge Pose. Fingertips come towards the heels. 1049 00:45:36,682 --> 00:45:38,875 Squeeze an imaginary block between your legs. 1050 00:45:38,875 --> 00:45:40,842 Press into the palms and inhale. 1051 00:45:40,842 --> 00:45:43,959 Slowly send the shins forward as you lift the hips up high. 1052 00:45:43,959 --> 00:45:45,000 Heart opener here 1053 00:45:45,000 --> 00:45:47,500 as you snuggle the shoulder blades underneath. 1054 00:45:47,500 --> 00:45:52,720 Maybe you interlace, lift, shins forward. 1055 00:45:52,720 --> 00:45:55,810 Engage the inner thigh. Soften through the glutes. 1056 00:45:55,810 --> 00:45:56,792 Here we go. 1057 00:45:56,792 --> 00:45:59,542 Lift your heart or your chest to your chin 1058 00:45:59,542 --> 00:46:01,125 and then your chin up to the sky. 1059 00:46:01,125 --> 00:46:03,000 Very subtle but yummy move. 1060 00:46:03,000 --> 00:46:04,458 Chest to the chin. 1061 00:46:05,875 --> 00:46:08,000 Chin towards the sky. 1062 00:46:08,000 --> 00:46:09,333 Soften the skin of the face. 1063 00:46:09,333 --> 00:46:11,000 Take a deep breath in. 1064 00:46:11,000 --> 00:46:13,583 Lift the hip points a little higher. 1065 00:46:13,583 --> 00:46:15,250 Shins forward. 1066 00:46:15,250 --> 00:46:17,400 Then releasing the fingers 1067 00:46:17,400 --> 00:46:20,138 and slowly lowering everything down. 1068 00:46:23,380 --> 00:46:27,792 Bring the soles of the feet together and knees wide. 1069 00:46:27,792 --> 00:46:30,999 Hands slowly move. 1070 00:46:30,999 --> 00:46:33,458 Left hand to the heart. 1071 00:46:33,458 --> 00:46:36,000 Right hand to the belly. 1072 00:46:36,000 --> 00:46:37,959 Inhale lots of love in. 1073 00:46:40,000 --> 00:46:41,291 Exhale lots of love out 1074 00:46:41,291 --> 00:46:42,750 and as you breathe lots of love out 1075 00:46:42,750 --> 00:46:46,250 send some love to someone who could use it. 1076 00:46:48,792 --> 00:46:50,000 Because when we fill our cup 1077 00:46:50,000 --> 00:46:51,959 and we have this practice of self love 1078 00:46:51,959 --> 00:46:53,961 we're more capable, 1079 00:46:56,594 --> 00:47:00,460 more able 1080 00:47:00,460 --> 00:47:03,438 to wish that on others, to support others, 1081 00:47:03,438 --> 00:47:06,542 to find that peace, that inner peace. 1082 00:47:07,625 --> 00:47:09,458 You don't even have to pick a certain person, 1083 00:47:09,458 --> 00:47:13,619 just the generosity of sharing that love. 1084 00:47:16,208 --> 00:47:18,468 Inhaling lots of love in. 1085 00:47:21,375 --> 00:47:25,166 And effortlessly exhaling lots of love out. 1086 00:47:27,765 --> 00:47:32,083 Stay here or begin to straighten the legs nice and slow 1087 00:47:32,083 --> 00:47:33,333 one at a time. 1088 00:47:35,375 --> 00:47:37,000 Maybe windshield wiper, 1089 00:47:37,000 --> 00:47:40,000 dialing the toes in and out a couple times. 1090 00:47:40,000 --> 00:47:41,000 Inhale. 1091 00:47:42,291 --> 00:47:46,000 Exhale to release the arms at your side. 1092 00:47:46,000 --> 00:47:47,458 Corpse Pose. 1093 00:47:47,458 --> 00:47:51,500 Total surrender to the mystery of life, 1094 00:47:51,500 --> 00:47:53,583 to the ups and the downs. 1095 00:47:58,834 --> 00:47:59,875 Soften everything. 1096 00:47:59,875 --> 00:48:04,000 Grow heavy for just a couple of quiet moments here. 1097 00:48:08,333 --> 00:48:10,333 If you made it this far, 1098 00:48:13,125 --> 00:48:14,458 you're my hero. 1099 00:48:17,875 --> 00:48:21,492 Ya done good and so have I. 1100 00:48:25,000 --> 00:48:26,000 We're all in this together. 1101 00:48:26,000 --> 00:48:28,000 We zoom in, we zoom out, we zoom in, we zoom out 1102 00:48:28,000 --> 00:48:31,125 with the Yoga with Adriene conversation 1103 00:48:31,125 --> 00:48:34,333 and the Find What Feels Good community 1104 00:48:36,000 --> 00:48:38,000 and it's awesome. 1105 00:48:38,000 --> 00:48:41,000 Here's to more of that, to self love, 1106 00:48:43,333 --> 00:48:45,542 to cultivating that within 1107 00:48:49,375 --> 00:48:53,000 and respecting that practice in one another. 1108 00:48:54,542 --> 00:48:56,542 Boundaries, am I right? 1109 00:48:56,542 --> 00:48:59,662 Just kidding. Bring the palms together. 1110 00:48:59,662 --> 00:49:03,792 With so much love bring your thumbs up to the third eye. 1111 00:49:05,458 --> 00:49:08,250 It starts with you but isn't there so much beauty 1112 00:49:08,250 --> 00:49:09,417 in kind of zooming out 1113 00:49:09,417 --> 00:49:13,333 and seeing oh yeah, we're all in this together. 1114 00:49:14,166 --> 00:49:17,000 Inhale lots of love in. 1115 00:49:17,000 --> 00:49:18,166 (inhaling) 1116 00:49:18,166 --> 00:49:22,226 Exhale lots of love out. 1117 00:49:24,208 --> 00:49:26,458 Thank you so much for sharing your time and your energy 1118 00:49:26,458 --> 00:49:30,667 and your self love practice with me and with everyone 1119 00:49:32,000 --> 00:49:34,166 in this gorgeous community. 1120 00:49:36,291 --> 00:49:37,834 Share this with someone 1121 00:49:37,834 --> 00:49:41,667 who you think might be able to benefit from it. 1122 00:49:41,667 --> 00:49:43,959 And I'll see you next time. 1123 00:49:45,750 --> 00:49:47,875 Big breath, slight smile. 1124 00:49:49,250 --> 00:49:50,041 Namaste. 1125 00:49:51,250 --> 00:49:54,000 (upbeat music)