1
00:00:00,000 --> 00:00:00,874
- What's up everyone?

2
00:00:00,874 --> 00:00:02,000
Welcome to Yoga with Adriene.

3
00:00:02,000 --> 00:00:03,718
I am Adriene, and today on the channel

4
00:00:03,718 --> 00:00:06,504
we have a fierce practice, Shakti flow.

5
00:00:06,504 --> 00:00:08,617
This is a vinyasa that's gonna help you

6
00:00:08,618 --> 00:00:10,360
get into your body, step into your power,

7
00:00:10,360 --> 00:00:12,879
and find what feels good.

8
00:00:12,879 --> 00:00:15,305
So hop into something comfy,
and let's get started.

9
00:00:15,305 --> 00:00:20,305
(pleasant instrumental music)

10
00:00:27,310 --> 00:00:29,584
All right, if you are ready, I am ready.

11
00:00:29,585 --> 00:00:32,685
Let's begin in a nice comfortable seat

12
00:00:32,685 --> 00:00:34,572
about in the middle of your mat.

13
00:00:36,504 --> 00:00:39,007
Take a second to get settled in here.

14
00:00:43,344 --> 00:00:45,898
Sit up nice and tall,
and when you're ready,

15
00:00:45,898 --> 00:00:48,655
close your eyes and lift your heart.

16
00:00:53,200 --> 00:00:57,793
Begin to notice how you
feel in this moment.

17
00:01:00,270 --> 00:01:02,347
Now that you have started the video,

18
00:01:02,347 --> 00:01:05,087
you've rolled out your
mat, now that you're here

19
00:01:05,087 --> 00:01:09,378
to take some time for
yourself, how do you feel?

20
00:01:15,326 --> 00:01:18,660
You might gently rock your
heart forward and back,

21
00:01:18,660 --> 00:01:22,672
forward and back, or find
a gentle sway side to side.

22
00:01:25,463 --> 00:01:29,026
A little soft movement
here as you begin to,

23
00:01:29,027 --> 00:01:34,027
again, settle in and allow
the day thus far to melt away,

24
00:01:35,460 --> 00:01:40,184
and any task or to do list
that you have post practice,

25
00:01:40,184 --> 00:01:44,615
allow it to be very
politely put on the shelf.

26
00:01:45,536 --> 00:01:47,934
So we're gonna work to stay present here.

27
00:01:51,180 --> 00:01:54,192
Again, any little movement
here that feels good.

28
00:01:55,905 --> 00:01:58,378
Eventually coming to a place of stillness

29
00:01:58,378 --> 00:02:01,338
with the head stacked over the heart,

30
00:02:01,338 --> 00:02:03,926
and the heart stacked over the pelvis.

31
00:02:03,927 --> 00:02:06,944
Sitting up as tall as you
can, closing the eyes,

32
00:02:06,944 --> 00:02:08,890
relaxing the shoulders.

33
00:02:11,661 --> 00:02:14,782
Simply tuning in to what's going on today.

34
00:02:14,782 --> 00:02:16,413
Notice how you feel.

35
00:02:23,837 --> 00:02:27,454
Then when you're ready,
take a deep breath in.

36
00:02:30,479 --> 00:02:33,457
Exhale to release.

37
00:02:36,307 --> 00:02:38,994
Big breath in through the nose.

38
00:02:41,985 --> 00:02:45,561
And perhaps finding a
little ujjayi breath here.

39
00:02:45,561 --> 00:02:50,561
(deep breathing)

40
00:02:57,425 --> 00:03:00,329
Together, let's choose,
stick with our breath,

41
00:03:00,329 --> 00:03:03,091
move with the breath today,

42
00:03:03,091 --> 00:03:08,091
so that we can very kindly,
gently, and effectively

43
00:03:09,098 --> 00:03:12,116
move the energy around in the body.

44
00:03:17,788 --> 00:03:21,527
Opening our minds, our hearts,
and through our practice,

45
00:03:21,527 --> 00:03:26,527
our body to the true
Shakti, or empowerment.

46
00:03:31,667 --> 00:03:34,379
All right, one more big breath in here,

47
00:03:36,346 --> 00:03:38,110
and we'll use the exhale to gently

48
00:03:38,110 --> 00:03:41,314
bow the chin to the chest.

49
00:03:41,314 --> 00:03:43,236
Hands together at the heart.

50
00:03:44,995 --> 00:03:46,911
Choose to stick with your breath.

51
00:03:46,911 --> 00:03:49,814
Open your mind, your body, your heart,

52
00:03:49,814 --> 00:03:53,088
to your true Shakti, your true power.

53
00:03:53,088 --> 00:03:55,375
And if there's anything else
you want to add on here,

54
00:03:55,375 --> 00:03:58,928
create a little intention for
yourself or your practice,

55
00:03:58,928 --> 00:03:59,995
go ahead and do so.

56
00:03:59,995 --> 00:04:04,379
Palms together at the
heart, head bowing forward.

57
00:04:11,490 --> 00:04:13,567
If I've lost you here, at the very least,

58
00:04:13,567 --> 00:04:15,279
I always say this in my
classes, you're getting

59
00:04:15,279 --> 00:04:19,313
a grand neck stretch, shoulder
blades drawing together.

60
00:04:23,046 --> 00:04:24,080
So take what works for you.

61
00:04:24,080 --> 00:04:25,467
Leave what doesn't.

62
00:04:26,320 --> 00:04:28,318
Repeat your intention if you set one here,

63
00:04:28,318 --> 00:04:31,087
honoring the power of word
and the power of thought.

64
00:04:38,964 --> 00:04:40,168
And then take a deep breath in,

65
00:04:40,168 --> 00:04:42,235
the deepest breath you've taken all day.

66
00:04:42,235 --> 00:04:43,908
(inhaling)

67
00:04:43,908 --> 00:04:46,484
And use your exhale to
open hands, open your eyes,

68
00:04:46,484 --> 00:04:49,419
lift the chin parallel to the sky,

69
00:04:50,403 --> 00:04:51,528
and let's rock and roll.

70
00:04:51,528 --> 00:04:54,106
All right, taking it
forward onto all fours.

71
00:04:54,106 --> 00:04:55,151
Take your time getting there.

72
00:04:55,151 --> 00:04:57,473
If you're tired, your body's heavy,

73
00:04:57,473 --> 00:04:59,133
maybe you've had a long
day, or your heart's

74
00:04:59,133 --> 00:05:00,498
a little tender, I got you.

75
00:05:00,498 --> 00:05:01,695
Don't worry.

76
00:05:01,695 --> 00:05:05,200
Just try to stay present,
and we'll work again

77
00:05:05,201 --> 00:05:07,059
with a focus on the breaths.

78
00:05:07,059 --> 00:05:08,880
So right away, big inhale as you come

79
00:05:08,880 --> 00:05:10,768
into tabletop position.

80
00:05:12,341 --> 00:05:13,758
Big exhale out.

81
00:05:13,758 --> 00:05:16,537
Keep that going as you work
through your alignment.

82
00:05:17,879 --> 00:05:22,529
So today's practice is swift and fun.

83
00:05:23,846 --> 00:05:25,565
So if you're new to
the practice or perhaps

84
00:05:25,565 --> 00:05:27,412
you're tending to something in your body,

85
00:05:27,412 --> 00:05:28,515
be super mindful.

86
00:05:28,515 --> 00:05:30,954
Take breaks as you need, remember.

87
00:05:30,954 --> 00:05:32,812
You're trying to come into your power.

88
00:05:32,812 --> 00:05:35,691
You're working to come into your power,

89
00:05:35,691 --> 00:05:38,320
so that's unique and
special and beautiful.

90
00:05:42,251 --> 00:05:44,037
So tend to that, right?

91
00:05:44,037 --> 00:05:45,233
Take good care.

92
00:05:45,233 --> 00:05:47,667
We're coming into tabletop
here, hugging the lower ribs in,

93
00:05:47,667 --> 00:05:49,768
sending the gaze straight down.

94
00:05:49,769 --> 00:05:52,301
I guess I was about to
go off on a rant and say,

95
00:05:52,301 --> 00:05:54,866
not just the physical modifications,

96
00:05:54,867 --> 00:05:56,968
but the mental and emotional too.

97
00:05:56,968 --> 00:05:59,821
Take care of your energy, right?

98
00:05:59,821 --> 00:06:02,130
Your energy today.

99
00:06:02,130 --> 00:06:05,054
Curl the toes under if you need to here,

100
00:06:05,054 --> 00:06:06,912
just for a couple
breaths, and if the wrists

101
00:06:06,913 --> 00:06:08,561
are already starting to talk to you,

102
00:06:08,561 --> 00:06:11,092
press away from your yoga mat.

103
00:06:11,093 --> 00:06:12,717
Hollow through the upper back body.

104
00:06:12,717 --> 00:06:14,878
Send the tailbone out
long, crown of the head

105
00:06:14,878 --> 00:06:16,700
towards the front edge of your mat.

106
00:06:16,700 --> 00:06:18,940
Gaze straight down.

107
00:06:18,940 --> 00:06:21,166
When you're ready, press
into the tops of the feet.

108
00:06:21,166 --> 00:06:23,348
So uncurl the toes, knees
underneath the hips,

109
00:06:23,348 --> 00:06:25,252
wrists underneath the shoulders,

110
00:06:25,252 --> 00:06:26,785
and we're gonna press
away from the yoga mat

111
00:06:26,785 --> 00:06:28,828
and let the knees hover for five seconds,

112
00:06:28,828 --> 00:06:31,626
just waking up this line
from the crown to the tail.

113
00:06:31,626 --> 00:06:33,633
You might start to shake here or tremble.

114
00:06:33,634 --> 00:06:36,145
It's prana moving throughout the body.

115
00:06:36,145 --> 00:06:40,000
And gently release the
knees, and move into Cat-Cow.

116
00:06:40,000 --> 00:06:41,032
Spinal flex.

117
00:06:41,032 --> 00:06:41,799
Inhale.

118
00:06:41,799 --> 00:06:45,407
You drop the belly, heart opens forward.

119
00:06:45,408 --> 00:06:46,408
And exhale.

120
00:06:46,408 --> 00:06:49,508
We curl the tail under,
rounding through nice and slow

121
00:06:49,508 --> 00:06:51,256
here at first.

122
00:06:52,991 --> 00:06:54,466
Chin to chest.

123
00:06:54,466 --> 00:06:56,647
Inhale, drop the belly.

124
00:06:56,647 --> 00:06:59,614
Tailbone towards the sky,
open through the heart.

125
00:07:00,526 --> 00:07:03,625
Exhale, rounding through.

126
00:07:03,625 --> 00:07:05,542
Tailbone lengthens down.

127
00:07:05,542 --> 00:07:06,503
Navel draws up.

128
00:07:06,504 --> 00:07:07,630
Chin to chest.

129
00:07:07,630 --> 00:07:08,629
Keep it going here.

130
00:07:08,629 --> 00:07:10,069
Move with your breath.

131
00:07:10,069 --> 00:07:14,476
(deep breathing)

132
00:07:26,249 --> 00:07:28,380
And then careful that you're
not locked in the elbows,

133
00:07:28,380 --> 00:07:30,419
but a soft bend here.

134
00:07:31,830 --> 00:07:35,661
We can begin to send the hips to one side,

135
00:07:35,661 --> 00:07:37,043
and then the other.

136
00:07:37,043 --> 00:07:39,887
Crown of the head counters the tailbone,

137
00:07:39,887 --> 00:07:41,825
and any other movement
that feels good here.

138
00:07:41,825 --> 00:07:45,123
So you might just stay within
the structure of Cat-Cow,

139
00:07:45,123 --> 00:07:49,209
or you might start to veer
off the railroad tracks.

140
00:07:49,209 --> 00:07:50,928
Check in with where the body's at today.

141
00:07:50,928 --> 00:07:54,063
So warming it up before
we roll it up to standing.

142
00:07:54,063 --> 00:07:55,131
Take a moment here.

143
00:07:55,131 --> 00:07:57,772
You might come all the
way to Child's Pose.

144
00:07:58,905 --> 00:08:02,253
And you might come all the way
forward, little Baby Cobra.

145
00:08:03,432 --> 00:08:05,429
Maybe sending the hips left to right

146
00:08:05,429 --> 00:08:07,652
or some circles in the hips.

147
00:08:11,362 --> 00:08:12,824
And then take this soft movement

148
00:08:12,824 --> 00:08:15,506
that you've created on your mat.

149
00:08:15,506 --> 00:08:18,642
Go for the gold, checking in,

150
00:08:18,642 --> 00:08:22,106
shining a little light in the
dark places, as I like to say,

151
00:08:22,106 --> 00:08:24,927
and when you're ready, take this movement

152
00:08:24,927 --> 00:08:27,889
up with you and choreograph your way

153
00:08:27,889 --> 00:08:30,605
to Downward-Facing Dog,
sending your center

154
00:08:30,605 --> 00:08:33,808
all the way up in space, hips up high.

155
00:08:33,808 --> 00:08:35,975
And then the heart melts back.

156
00:08:37,827 --> 00:08:40,188
Press into both palms evenly.

157
00:08:40,188 --> 00:08:41,581
Hug the lower ribs in just a hair

158
00:08:41,581 --> 00:08:43,311
so we're not splaying
out here in the ribs,

159
00:08:43,311 --> 00:08:47,282
but drawing them in, finding
a containment, if you will,

160
00:08:47,282 --> 00:08:49,129
in the torso.

161
00:08:49,129 --> 00:08:52,471
If you haven't already, take
your dog for a little walk,

162
00:08:52,471 --> 00:08:54,771
stretching out through the legs,

163
00:08:54,771 --> 00:08:58,765
again, pressing evenly through both palms.

164
00:08:58,765 --> 00:09:00,471
Then how's your breath?

165
00:09:00,471 --> 00:09:02,189
Return to the breath.

166
00:09:02,189 --> 00:09:03,804
♫ Return to the breath ♫

167
00:09:03,804 --> 00:09:05,951
(laughs) I keep making that joke.

168
00:09:05,951 --> 00:09:07,984
It's bad.

169
00:09:07,984 --> 00:09:09,550
If you don't know Return of the Mack,

170
00:09:09,550 --> 00:09:12,267
then you won't get that
joke, but that's okay.

171
00:09:12,268 --> 00:09:13,730
It's probably for the best.

172
00:09:13,730 --> 00:09:15,925
Here we go, big breath in.

173
00:09:15,925 --> 00:09:18,990
Big breath out to look forward.

174
00:09:18,990 --> 00:09:20,889
We're going to go for a nice slow walk.

175
00:09:20,889 --> 00:09:22,527
Draw the navel in and up.

176
00:09:22,527 --> 00:09:25,743
Uddiyana Bandha, so
control through your center

177
00:09:25,743 --> 00:09:28,622
as you walk slowly towards
the front edge of your mat.

178
00:09:28,622 --> 00:09:30,839
So there will come a point on this journey

179
00:09:30,840 --> 00:09:34,689
that you have to negotiate,
and that's what it's all about,

180
00:09:34,689 --> 00:09:38,555
negotiating things on the mat, mindfully.

181
00:09:38,555 --> 00:09:41,574
We come into a forward fold.

182
00:09:41,574 --> 00:09:43,247
Feet hip width apart or flush together,

183
00:09:43,247 --> 00:09:44,107
it doesn't matter to me.

184
00:09:44,107 --> 00:09:46,225
Just find nice, conscious footing.

185
00:09:47,497 --> 00:09:49,377
And when you arrive here, see if you can

186
00:09:49,378 --> 00:09:53,969
find something new, really
using today's practice

187
00:09:55,077 --> 00:09:58,897
to work on being present,
present in the sensation,

188
00:09:58,897 --> 00:10:00,824
present with your breath, and present

189
00:10:00,824 --> 00:10:02,968
in the challenging moments as well.

190
00:10:04,770 --> 00:10:07,089
Then I'd like for you to release
the arms if you had a bind

191
00:10:07,089 --> 00:10:09,836
and just find a soft sway.

192
00:10:09,836 --> 00:10:13,046
So focusing on the
softness, even like a little

193
00:10:13,046 --> 00:10:18,046
feminine quality here, and
that's for all men and women

194
00:10:18,049 --> 00:10:22,555
and children, and animals and pets.

195
00:10:22,555 --> 00:10:24,551
When I say feminine energy,
I'm not just talking

196
00:10:24,552 --> 00:10:26,455
about like, "Hey girl, hey."

197
00:10:26,455 --> 00:10:28,871
I'm talking about softness, right?

198
00:10:28,871 --> 00:10:30,159
Just an energy, right?

199
00:10:30,159 --> 00:10:32,412
We're talking about Shakti
today, so we have to

200
00:10:32,412 --> 00:10:36,114
kind of address the feminine energy,

201
00:10:36,114 --> 00:10:38,610
and that exists in both man and woman

202
00:10:38,610 --> 00:10:41,931
as does the masculine
energy, so take a second

203
00:10:41,931 --> 00:10:43,783
to find that softness here.

204
00:10:49,165 --> 00:10:50,778
Then bend the knees, quite generously

205
00:10:50,778 --> 00:10:51,742
if you haven't already.

206
00:10:51,742 --> 00:10:54,731
Just give the lower back some extra TLC.

207
00:10:56,327 --> 00:10:58,382
And then plant your feet strong,

208
00:10:58,382 --> 00:11:00,925
super mindful through the feet today.

209
00:11:00,925 --> 00:11:03,907
Really find that connection to the earth,

210
00:11:03,908 --> 00:11:06,823
that pada bandha as you
press into all four corners

211
00:11:06,823 --> 00:11:07,682
of the feet.

212
00:11:07,682 --> 00:11:09,666
Draw energy up from the arches,

213
00:11:09,666 --> 00:11:12,779
and when you're ready, slowly roll up.

214
00:11:12,779 --> 00:11:14,771
How slow can you go today?

215
00:11:22,949 --> 00:11:25,841
Eventually the heart lifts up so high,

216
00:11:25,841 --> 00:11:27,633
crown of the head towards the sky,

217
00:11:27,633 --> 00:11:29,619
and we press into the feet.

218
00:11:29,619 --> 00:11:31,674
Lengthen the tailbone
down, and we come into

219
00:11:31,674 --> 00:11:35,783
our first beautiful
Mountain Pose, or Tadasana.

220
00:11:35,783 --> 00:11:38,522
Go ahead and open the palms today.

221
00:11:38,522 --> 00:11:42,732
Draw the shoulder blades
together really really firmly.

222
00:11:44,803 --> 00:11:46,898
So really activating the
upper back body here.

223
00:11:46,898 --> 00:11:50,102
Hug the lower ribs in,
and see what happens if,

224
00:11:50,102 --> 00:11:54,318
without looking down, you lift the toes.

225
00:11:54,318 --> 00:11:56,766
Engage the quads, so kind
of lift the kneecaps here.

226
00:11:56,766 --> 00:11:58,717
That helps.

227
00:11:58,717 --> 00:12:01,247
And then release the toes
back down to the earth,

228
00:12:01,248 --> 00:12:04,372
and on a big inhale, reach for the sky.

229
00:12:04,372 --> 00:12:06,310
Draw energy up from your arches.

230
00:12:06,311 --> 00:12:08,772
Big stretch here, Volcano Pose.

231
00:12:08,772 --> 00:12:11,454
On an exhale, ground down
through the shoulders.

232
00:12:11,454 --> 00:12:15,377
Once again, see if you can
activate the upper back body.

233
00:12:15,378 --> 00:12:17,654
For me it helps to take a
big beach ball overhead here,

234
00:12:17,654 --> 00:12:19,697
rather than being really narrow.

235
00:12:19,697 --> 00:12:21,739
Inhale in.

236
00:12:21,739 --> 00:12:23,458
Exhale, bend the elbows.

237
00:12:23,458 --> 00:12:24,637
Lift your heart.

238
00:12:24,638 --> 00:12:25,571
Soft knees here.

239
00:12:25,571 --> 00:12:28,334
Slight back bend as you
open through the chest.

240
00:12:28,334 --> 00:12:30,829
Look up, then inhale.

241
00:12:30,829 --> 00:12:32,848
Find that containment in the torso again

242
00:12:32,849 --> 00:12:34,747
as you reach up volcano.

243
00:12:34,747 --> 00:12:36,443
Exhale, palms come together.

244
00:12:36,443 --> 00:12:38,172
Soft bend in the knees.

245
00:12:38,172 --> 00:12:41,331
Bend at the waist and
take it all the way down.

246
00:12:41,331 --> 00:12:43,269
Slow to start here, so nice and easy.

247
00:12:43,269 --> 00:12:44,384
Move with your breath.

248
00:12:44,384 --> 00:12:46,531
Inhale, halfway lift.

249
00:12:46,531 --> 00:12:49,224
Your version, so palms
on the tops of the thighs

250
00:12:49,225 --> 00:12:53,327
I recommend, or the shins,
or fingertips on the mat.

251
00:12:55,457 --> 00:12:56,722
Enjoy your practice.

252
00:12:56,722 --> 00:12:58,162
Inhale, find length.

253
00:12:58,162 --> 00:12:59,253
Long, beautiful neck.

254
00:12:59,253 --> 00:13:01,994
Remember that hovering
move we did on all fours.

255
00:13:01,994 --> 00:13:03,793
Pull the elbows back and once again,

256
00:13:03,793 --> 00:13:05,761
activate the upper back body.

257
00:13:06,799 --> 00:13:10,149
On your next exhale, slide it down.

258
00:13:11,618 --> 00:13:12,837
Reach for the sky.

259
00:13:12,837 --> 00:13:14,172
Press into all four corners of the feet.

260
00:13:14,172 --> 00:13:16,193
Spread the fingertips super wide,

261
00:13:16,193 --> 00:13:18,723
hands like starfish here
as we reach for the sky.

262
00:13:18,723 --> 00:13:21,087
Lift the toes, maybe activate.

263
00:13:22,091 --> 00:13:23,217
Awesome, and then exhale.

264
00:13:23,217 --> 00:13:25,656
Hands to the heart.

265
00:13:25,656 --> 00:13:26,397
Great.

266
00:13:26,398 --> 00:13:27,676
I'm gonna bring my feet together now,

267
00:13:27,676 --> 00:13:29,359
but you can keep yours hip width apart.

268
00:13:29,359 --> 00:13:30,497
Yogi's choice.

269
00:13:30,497 --> 00:13:31,832
Listen to your body.

270
00:13:31,832 --> 00:13:32,878
Listen to your heart.

271
00:13:32,878 --> 00:13:34,851
Inhale.

272
00:13:34,851 --> 00:13:37,248
Exhale, relax the shoulders down.

273
00:13:38,775 --> 00:13:40,928
Inhale, reach for the sky.

274
00:13:42,258 --> 00:13:43,976
Exhale, bend the elbows, thumbs back,

275
00:13:43,976 --> 00:13:45,729
pinkies forward, soft bend in the knees

276
00:13:45,729 --> 00:13:47,192
as we open through the chest.

277
00:13:47,192 --> 00:13:48,877
Lift the chin.

278
00:13:48,877 --> 00:13:50,593
Inhale, back to center.

279
00:13:50,594 --> 00:13:52,754
Hug the lower ribs in.

280
00:13:52,754 --> 00:13:54,692
Exhale, down we go.

281
00:13:54,692 --> 00:13:56,207
Forward fold.

282
00:13:57,595 --> 00:13:59,372
Inhale, halfway lift.

283
00:13:59,372 --> 00:14:03,271
Go through your checklist, and then exhale

284
00:14:03,272 --> 00:14:05,350
all the way down.

285
00:14:05,350 --> 00:14:07,637
This time, plant the
palms, bend the knees.

286
00:14:07,637 --> 00:14:10,877
We're gonna slide the right
toes back, followed by the left.

287
00:14:10,877 --> 00:14:12,838
Come into our first plank pose together.

288
00:14:12,838 --> 00:14:14,151
Don't panic.

289
00:14:14,151 --> 00:14:16,240
Spread the palms super wide.

290
00:14:16,240 --> 00:14:19,549
Move through your action points,
hugging the lower ribs in,

291
00:14:19,549 --> 00:14:21,279
spiking the heels towards the back.

292
00:14:21,279 --> 00:14:23,729
Hips aren't sinking down, but really,

293
00:14:23,729 --> 00:14:25,458
we're trying to create
one nice, long piece

294
00:14:25,458 --> 00:14:29,122
from the crown to the tail,
and from the hips to the heels.

295
00:14:30,451 --> 00:14:32,796
One more breath here, you've got it.

296
00:14:32,796 --> 00:14:35,095
And then on an exhale,
slowly lower the knees.

297
00:14:35,095 --> 00:14:35,873
Cross the ankles.

298
00:14:35,873 --> 00:14:38,857
Hug the elbows into the
side body and gaze forward.

299
00:14:38,857 --> 00:14:41,178
Hug the lower belly in
as you slowly lower down

300
00:14:41,178 --> 00:14:43,094
all the way to the belly,

301
00:14:43,094 --> 00:14:45,701
and inhale, lift up, Baby Cobra.

302
00:14:47,018 --> 00:14:49,933
So take a second here
to pull the elbows back.

303
00:14:49,933 --> 00:14:51,924
Press into your foundation.

304
00:14:53,590 --> 00:14:56,399
And if you're looking
at the video, no prob,

305
00:14:56,399 --> 00:14:57,676
but go ahead and take your gaze forward

306
00:14:57,676 --> 00:14:58,895
when you're ready, and just notice

307
00:14:58,895 --> 00:15:00,752
if you're kind of clenching
in the back of the neck.

308
00:15:00,753 --> 00:15:03,992
So tuck the chin, or send
your gaze down a little bit,

309
00:15:03,992 --> 00:15:06,088
and find length through
the back of the neck.

310
00:15:07,069 --> 00:15:08,810
Warming up the muscles of the back body,

311
00:15:08,810 --> 00:15:10,209
big breath in.

312
00:15:11,132 --> 00:15:12,176
Big breath out.

313
00:15:12,177 --> 00:15:14,087
One more big breath in here.

314
00:15:17,216 --> 00:15:19,869
And then use your exhale
to slowly release.

315
00:15:21,454 --> 00:15:22,474
Curl the toes under.

316
00:15:22,475 --> 00:15:24,437
Press all the way back up to plank.

317
00:15:24,437 --> 00:15:26,098
You can also come to all fours here

318
00:15:26,098 --> 00:15:27,317
and lift up from the tail.

319
00:15:27,317 --> 00:15:29,755
Otherwise if you're in
plank, hug the low ribs in.

320
00:15:29,755 --> 00:15:31,428
Send the hips up high,

321
00:15:31,428 --> 00:15:33,724
and we'll meet in Downward-Facing Dog.

322
00:15:34,972 --> 00:15:37,073
Inhale in.

323
00:15:37,073 --> 00:15:38,361
Exhale out.

324
00:15:38,361 --> 00:15:40,741
Drive the heels towards the earth.

325
00:15:40,741 --> 00:15:42,576
They don't have to come
anywhere close to touching,

326
00:15:42,576 --> 00:15:44,979
just that action.

327
00:15:44,979 --> 00:15:46,152
Great.

328
00:15:46,152 --> 00:15:47,579
Drop the left heel when you're ready.

329
00:15:47,579 --> 00:15:49,901
Inhale, lift the left leg up high.

330
00:15:49,901 --> 00:15:53,942
Exhale, nose to knee, rounding forward.

331
00:15:53,942 --> 00:15:56,032
Then step it up into a lunge.

332
00:15:56,032 --> 00:15:57,158
Lower the back knee.

333
00:15:57,158 --> 00:15:57,959
Take your time.

334
00:15:57,959 --> 00:16:01,079
Make sure you're not on a
tightrope, but two skis here,

335
00:16:01,079 --> 00:16:03,250
and then front knee over front ankle.

336
00:16:04,324 --> 00:16:07,945
Just take a second here
to stretch, to breathe.

337
00:16:07,946 --> 00:16:09,862
Relax the shoulders, and then notice

338
00:16:09,862 --> 00:16:11,464
if you're kind of rounding here

339
00:16:11,464 --> 00:16:14,615
or crouching over in the upper back body.

340
00:16:14,615 --> 00:16:15,720
Find length.

341
00:16:15,720 --> 00:16:18,212
Activate the upper back body once again.

342
00:16:19,610 --> 00:16:21,782
If you need a little more,
walk the left knee back.

343
00:16:21,782 --> 00:16:23,900
If you need a little less, walk it up.

344
00:16:24,846 --> 00:16:27,168
Big breaths.

345
00:16:27,168 --> 00:16:28,905
If you need a little extra padding here,

346
00:16:28,905 --> 00:16:29,972
you can double up on the mat

347
00:16:29,972 --> 00:16:32,184
or always use a blanket or a towel.

348
00:16:32,184 --> 00:16:33,880
Now, connect to your center.

349
00:16:33,880 --> 00:16:35,738
Light a little fire in
your belly, and release

350
00:16:35,738 --> 00:16:37,827
the fingertips and
bring them up to the top

351
00:16:37,827 --> 00:16:39,475
of that right thigh.

352
00:16:39,475 --> 00:16:41,054
Come out of the pose a little bit,

353
00:16:41,054 --> 00:16:42,632
and then find nice support here,

354
00:16:42,633 --> 00:16:45,113
hugging the inner thighs to the mid line,

355
00:16:45,113 --> 00:16:46,825
and breathing deep.

356
00:16:48,003 --> 00:16:48,758
Great.

357
00:16:48,758 --> 00:16:50,940
Back toes stay curled under if you want.

358
00:16:50,940 --> 00:16:53,344
I recommend undoing them
so I can find a nice

359
00:16:53,344 --> 00:16:55,817
strong root here, because I'm gonna send

360
00:16:55,817 --> 00:16:58,087
the fingertips forward, up, and back.

361
00:16:59,161 --> 00:17:00,797
Maybe you sink a little deeper,

362
00:17:00,798 --> 00:17:02,244
tug back through the right hip crease.

363
00:17:02,244 --> 00:17:03,369
Lengthen tailbone down.

364
00:17:03,369 --> 00:17:07,143
Big beach ball overhead,
activate the upper back body.

365
00:17:07,143 --> 00:17:09,140
Then right hand's gonna
grab the left wrist.

366
00:17:09,140 --> 00:17:10,104
Think up and over.

367
00:17:10,104 --> 00:17:11,728
Squeeze the inner thighs to the mid line

368
00:17:11,728 --> 00:17:15,688
as you send your left
fingertips to the right.

369
00:17:15,688 --> 00:17:16,721
Try to draw your right shoulder

370
00:17:16,721 --> 00:17:20,169
towards your front knee
and smile and breathe.

371
00:17:20,169 --> 00:17:21,702
Big stretch here.

372
00:17:21,702 --> 00:17:22,584
Inhale.

373
00:17:22,584 --> 00:17:23,885
Lift the chin slightly.

374
00:17:23,885 --> 00:17:24,883
Exhale.

375
00:17:24,883 --> 00:17:26,310
Back to center.

376
00:17:26,310 --> 00:17:28,888
We're gonna open the
heart up towards the left

377
00:17:28,888 --> 00:17:32,384
almost like Warrior II, and
then I'm gonna take this action

378
00:17:32,384 --> 00:17:34,821
and keep turning as I bring my left toes

379
00:17:34,821 --> 00:17:36,482
to the right side of the mat.

380
00:17:36,482 --> 00:17:38,303
You can also do this with
fingertips on the ground

381
00:17:38,304 --> 00:17:39,663
for more stability.

382
00:17:39,663 --> 00:17:42,309
And I'm moving into a
Gate Pose variation here.

383
00:17:42,309 --> 00:17:44,557
So sending my left hand down to a block

384
00:17:44,557 --> 00:17:46,774
or to the earth.

385
00:17:46,774 --> 00:17:48,713
Straightening through the front leg,

386
00:17:48,713 --> 00:17:50,697
and then when you're ready, opening up

387
00:17:50,698 --> 00:17:52,225
through the right arm.

388
00:17:53,159 --> 00:17:55,760
Now remember that extension,
that fire that we lit

389
00:17:55,760 --> 00:17:56,876
from the crown to the tail,

390
00:17:56,876 --> 00:18:00,161
so my neck is not hanging
here, but I'm nice and long,

391
00:18:00,161 --> 00:18:02,134
shoulders tugging away.

392
00:18:02,134 --> 00:18:06,511
Breathe deep here. (deep breathing)

393
00:18:06,511 --> 00:18:09,437
Last but not least, we can
take the right fingertips

394
00:18:09,437 --> 00:18:11,920
and bring them all the way up and forward,

395
00:18:11,921 --> 00:18:14,766
or towards what was the
back edge of your mat here.

396
00:18:14,766 --> 00:18:16,282
Big breath.

397
00:18:18,446 --> 00:18:20,803
To come out of the posture,
we'll round through,

398
00:18:20,803 --> 00:18:23,740
drawing navel to spine,
so connect to your center.

399
00:18:23,740 --> 00:18:26,468
Rounding through, using
the fingertips like spiders

400
00:18:26,468 --> 00:18:28,988
to crawl all the way back to the front.

401
00:18:28,988 --> 00:18:30,857
Can you tell I used to teach kids yoga?

402
00:18:30,857 --> 00:18:32,610
It was like spider fingers all the time.

403
00:18:32,610 --> 00:18:34,521
Back to your nice low lunge.

404
00:18:36,209 --> 00:18:37,115
Great.

405
00:18:37,115 --> 00:18:38,981
Inhale, look forward.

406
00:18:38,981 --> 00:18:40,923
Exhale, plant the palms.

407
00:18:40,923 --> 00:18:42,421
Step it back.

408
00:18:42,421 --> 00:18:45,962
Come back to that plank
pose, nice and strong.

409
00:18:45,962 --> 00:18:48,412
This time, we're gonna
keep the knees lifted,

410
00:18:48,412 --> 00:18:49,829
but you know that's always an option

411
00:18:49,829 --> 00:18:51,070
that you can lower them.

412
00:18:51,070 --> 00:18:52,044
We're gonna shift forward.

413
00:18:52,045 --> 00:18:53,346
Hug the elbows into the side body.

414
00:18:53,346 --> 00:18:54,977
Come all the way down to Cobra,

415
00:18:54,977 --> 00:18:56,974
or hover here, Chaturanga.

416
00:18:56,974 --> 00:18:58,657
Lifting up, inhale.

417
00:18:58,657 --> 00:19:02,428
Upward-Facing Dog, or
again, you have your Cobra.

418
00:19:02,429 --> 00:19:05,320
On an exhale, we meet Downward-Facing Dog.

419
00:19:05,320 --> 00:19:08,419
Always an option to pause
and stop on all fours,

420
00:19:08,420 --> 00:19:11,098
or send it straight up from
Down Dog from your plank.

421
00:19:11,098 --> 00:19:12,533
You got it.

422
00:19:15,684 --> 00:19:19,057
So lots of options in the
vinyasa here for you today.

423
00:19:21,338 --> 00:19:22,685
All right, here we go.

424
00:19:22,685 --> 00:19:24,183
Dropping the right heel down, inhale,

425
00:19:24,183 --> 00:19:26,004
lift the left leg up high.

426
00:19:26,005 --> 00:19:28,200
Exhale, nose to knee, rounding through.

427
00:19:28,200 --> 00:19:30,185
Cultivate strength.

428
00:19:30,185 --> 00:19:32,020
Step it up into your lunge, and then lower

429
00:19:32,020 --> 00:19:33,599
the right knee down.

430
00:19:33,599 --> 00:19:34,899
Front knee over front ankle.

431
00:19:34,899 --> 00:19:37,266
You've got this.

432
00:19:37,267 --> 00:19:38,579
Notice if you're putting a ton of weight

433
00:19:38,579 --> 00:19:40,657
under your fingertips right away.

434
00:19:40,657 --> 00:19:44,384
See if you can start to
activate, engage that energy

435
00:19:44,384 --> 00:19:47,455
from the pelvic floor all
the way up through the spine.

436
00:19:48,865 --> 00:19:50,723
Stretch here, breathe.

437
00:19:50,723 --> 00:19:53,544
If you need more, walk
that right knee back.

438
00:19:53,545 --> 00:19:55,257
If you need less, walk it up.

439
00:19:56,180 --> 00:19:58,339
Check front knee over front ankle.

440
00:20:00,375 --> 00:20:01,270
Open your heart.

441
00:20:01,270 --> 00:20:02,489
Breathe breathe breathe.

442
00:20:02,489 --> 00:20:07,489
(deep breathing)

443
00:20:09,432 --> 00:20:11,637
Then when you're ready,
find a nice grounding

444
00:20:11,637 --> 00:20:12,973
sensation in the back foot.

445
00:20:12,973 --> 00:20:14,772
So you can keep the toes curled under.

446
00:20:15,902 --> 00:20:17,296
I've received feedback that sometimes

447
00:20:17,296 --> 00:20:19,989
this is more stable for others,

448
00:20:19,989 --> 00:20:22,322
but this is more stable for me.

449
00:20:22,322 --> 00:20:23,437
Foot down.

450
00:20:23,437 --> 00:20:24,853
When you're ready, reach
the arms all the way up

451
00:20:24,854 --> 00:20:25,481
and overhead.

452
00:20:25,481 --> 00:20:26,421
Go ahead and come up out of the pose,

453
00:20:26,421 --> 00:20:28,081
especially if you're
super flexible and bendy.

454
00:20:28,081 --> 00:20:29,800
Go ahead and come out so that you can

455
00:20:29,800 --> 00:20:33,166
find that connect of pulling
left hip crease back.

456
00:20:34,623 --> 00:20:36,353
Stacking it up, finding your containment,

457
00:20:36,353 --> 00:20:38,350
your support, and then reaching fingertips

458
00:20:38,350 --> 00:20:39,842
up and overhead.

459
00:20:41,427 --> 00:20:44,823
Big breathes here, maybe
big beach ball overhead.

460
00:20:46,814 --> 00:20:49,148
Then hug the inner thighs to the mid line.

461
00:20:49,148 --> 00:20:51,597
Really squeeze, almost as
if you're trying to lift up

462
00:20:51,597 --> 00:20:52,310
from center.

463
00:20:52,310 --> 00:20:54,253
Scissoring effect with the legs,

464
00:20:54,253 --> 00:20:55,631
and then we'll take the
left hand this time,

465
00:20:55,632 --> 00:20:57,616
grab the right wrist, think up and over.

466
00:20:57,616 --> 00:20:59,810
Hug the lower ribs in and create space

467
00:20:59,810 --> 00:21:01,888
as you tilt to the left.

468
00:21:01,888 --> 00:21:04,227
Left shoulder slides forward.

469
00:21:05,139 --> 00:21:06,312
Open your heart.

470
00:21:06,312 --> 00:21:08,193
Lift your chin and keep breathing.

471
00:21:08,193 --> 00:21:13,193
(deep breathing)

472
00:21:13,791 --> 00:21:14,534
Beautiful.

473
00:21:14,535 --> 00:21:16,200
One more breath here, you got it.

474
00:21:18,295 --> 00:21:20,571
And then slowly we'll
bring the heart back up,

475
00:21:20,571 --> 00:21:22,580
and we're just gonna open soft fingertips

476
00:21:22,580 --> 00:21:23,741
towards the right.

477
00:21:23,741 --> 00:21:25,667
Okay, you can use
fingertips on the earth here

478
00:21:25,667 --> 00:21:27,839
for more support,

479
00:21:27,839 --> 00:21:30,787
and slowly we'll swing the right toes

480
00:21:30,787 --> 00:21:32,146
towards the left side of the mat

481
00:21:32,146 --> 00:21:34,944
and make our way to the back edge.

482
00:21:34,944 --> 00:21:36,848
Right palm comes to the earth

483
00:21:36,848 --> 00:21:37,882
right underneath that shoulder.

484
00:21:37,882 --> 00:21:39,007
We straighten through the front leg

485
00:21:39,007 --> 00:21:41,290
and when you're ready, open it up.

486
00:21:43,443 --> 00:21:45,016
Big breaths.

487
00:21:45,881 --> 00:21:48,035
Staying connected through the feet.

488
00:21:53,287 --> 00:21:55,738
And when you're ready,
you might just stay here,

489
00:21:55,738 --> 00:21:57,966
or we'll take the left fingertips

490
00:21:57,966 --> 00:21:59,360
all the way up and overhead.

491
00:21:59,360 --> 00:22:01,159
Keep this left shoulder plugging in.

492
00:22:01,160 --> 00:22:03,563
Remember, upper back body
nice and activated today

493
00:22:03,563 --> 00:22:05,559
throughout our practice.

494
00:22:05,559 --> 00:22:09,645
(deep breathing)

495
00:22:09,645 --> 00:22:12,223
Big breath in, and listen to my voice.

496
00:22:12,223 --> 00:22:13,558
If you can't see the video, I got you.

497
00:22:13,558 --> 00:22:14,719
Draw the navel in.

498
00:22:14,719 --> 00:22:16,019
Hug the lower ribs in.

499
00:22:16,019 --> 00:22:18,063
Begin to soften through both knees.

500
00:22:18,063 --> 00:22:20,536
Left hand comes to the
ground and we walk our hands,

501
00:22:20,536 --> 00:22:23,241
or those spider fingers, all
the way back to the front.

502
00:22:23,241 --> 00:22:25,860
Find your nice little lunge stretch.

503
00:22:27,346 --> 00:22:28,897
Inhale, smile.

504
00:22:29,935 --> 00:22:31,130
Exhale, release.

505
00:22:31,131 --> 00:22:32,675
Palms come to the mat.

506
00:22:32,675 --> 00:22:34,428
Walk the left knee back
in line with the right.

507
00:22:34,428 --> 00:22:36,774
Maybe you stay on the knees here,

508
00:22:36,774 --> 00:22:38,514
or maybe you curl the toes under

509
00:22:38,515 --> 00:22:39,909
and come back up to your plank.

510
00:22:39,909 --> 00:22:41,754
More through a vinyasa
that feels good for you.

511
00:22:41,754 --> 00:22:43,415
You can always skip the vinyasa.

512
00:22:43,415 --> 00:22:45,163
Moving with your breath.

513
00:22:46,247 --> 00:22:48,987
Inhale, Upward-Facing Dog or Cobra.

514
00:22:48,987 --> 00:22:52,337
And then exhale, Downward-Facing Dog.

515
00:22:53,329 --> 00:22:56,209
So now the body is starting
to get a little warm.

516
00:22:56,209 --> 00:22:59,169
We can find a little extra
movement here in Dog Down.

517
00:22:59,169 --> 00:23:01,595
We can also find a grand stillness,

518
00:23:01,595 --> 00:23:04,672
so it's just whatever your
body is needing today.

519
00:23:04,672 --> 00:23:06,647
Play mix and match.

520
00:23:06,647 --> 00:23:08,051
Stick with your breath.

521
00:23:08,051 --> 00:23:09,683
Inhale, look forward.

522
00:23:10,536 --> 00:23:12,207
Exhale, bend the knees.

523
00:23:12,207 --> 00:23:14,088
Hop, float, jump to
the top, or simply step

524
00:23:14,088 --> 00:23:16,154
one foot behind the hand.

525
00:23:16,154 --> 00:23:17,623
Rag Doll.

526
00:23:19,568 --> 00:23:21,615
Inhale, halfway lift.

527
00:23:21,615 --> 00:23:23,585
Nice flat back.

528
00:23:23,585 --> 00:23:25,567
Exhale, soften and bow.

529
00:23:26,733 --> 00:23:27,743
Inhale, bend the knees.

530
00:23:27,743 --> 00:23:30,634
Reach for the sky, big
full body stretch here,

531
00:23:30,634 --> 00:23:33,374
and exhale, hands to heart.

532
00:23:33,374 --> 00:23:34,523
Close your eyes.

533
00:23:34,523 --> 00:23:36,688
Take a second to observe the breath.

534
00:23:41,189 --> 00:23:42,199
Here we go.

535
00:23:42,199 --> 00:23:44,538
Soft knees, inhale, reach for the sky.

536
00:23:45,763 --> 00:23:48,137
Exhale, forward fold.

537
00:23:49,768 --> 00:23:51,208
Inhale, halfway lift.

538
00:23:51,208 --> 00:23:52,927
Stick with me.

539
00:23:52,927 --> 00:23:55,028
Exhale, bow.

540
00:23:55,028 --> 00:23:55,783
Bend the knees.

541
00:23:55,783 --> 00:23:56,966
Step or hop it back.

542
00:23:56,967 --> 00:23:58,163
Plank.

543
00:23:58,163 --> 00:24:00,347
More through vinyasa belly to Cobra

544
00:24:00,347 --> 00:24:03,050
or Chaturanga, to Upward-Facing Dog.

545
00:24:03,050 --> 00:24:03,921
Take your time.

546
00:24:03,921 --> 00:24:05,437
No rush.

547
00:24:07,962 --> 00:24:11,145
We meet in Downward-Facing
Dog, hips up high.

548
00:24:11,145 --> 00:24:14,235
Pressing into the fleshy
part between the index finger

549
00:24:14,235 --> 00:24:18,775
and the thumb, drawing the
shoulders away from the ears.

550
00:24:18,776 --> 00:24:20,157
Turn the two big toes in slightly,

551
00:24:20,157 --> 00:24:21,956
just to find that inner thigh rotation

552
00:24:21,956 --> 00:24:24,777
spiraling out towards the
back edge of your mat.

553
00:24:24,778 --> 00:24:26,593
Sitz bones, sitz bones.

554
00:24:26,593 --> 00:24:28,076
Shining left to right.

555
00:24:30,102 --> 00:24:33,329
Shake the head a little yes, a little no,

556
00:24:33,329 --> 00:24:35,140
and then when you're
ready, drag the left heel

557
00:24:35,141 --> 00:24:36,325
down towards the earth.

558
00:24:36,325 --> 00:24:38,293
Bend the right knee in towards center.

559
00:24:39,402 --> 00:24:40,040
Here we go.

560
00:24:40,040 --> 00:24:40,899
Big inhale.

561
00:24:40,899 --> 00:24:41,666
Straighten the right leg.

562
00:24:41,666 --> 00:24:43,244
Lift it up.

563
00:24:43,244 --> 00:24:46,367
Keep the hips level, and
then nose to knee once again,

564
00:24:46,367 --> 00:24:48,637
rounding through on your exhale.

565
00:24:50,001 --> 00:24:51,706
Great, step it up.

566
00:24:51,707 --> 00:24:53,310
This time, high lunge.

567
00:24:53,310 --> 00:24:57,280
So we find nice grounding
through our feet,

568
00:24:57,280 --> 00:24:58,817
so find your footing
before you roll it up.

569
00:24:58,817 --> 00:24:59,711
is what I'm trying to say.

570
00:24:59,711 --> 00:25:01,662
Front knee over front
ankle, and then connect

571
00:25:01,662 --> 00:25:02,568
to your center.

572
00:25:02,568 --> 00:25:04,378
Roll it up, nice high lunge.

573
00:25:04,378 --> 00:25:05,319
So sometimes we rush it.

574
00:25:05,319 --> 00:25:07,082
We get up here and then we're
trying to find our footing,

575
00:25:07,083 --> 00:25:08,349
and it's like, oh.

576
00:25:08,349 --> 00:25:11,668
So find your footing first,
and then roll it up strong.

577
00:25:11,669 --> 00:25:12,552
Big breath in.

578
00:25:12,552 --> 00:25:14,641
Reach up, big beach ball overhead.

579
00:25:14,642 --> 00:25:16,731
Squeeze the inner thighs together.

580
00:25:16,731 --> 00:25:18,472
On an exhale, we're gonna
take it to the right.

581
00:25:18,472 --> 00:25:21,050
Right fingertips are gonna go behind us.

582
00:25:21,050 --> 00:25:22,489
We twist to the right.

583
00:25:22,489 --> 00:25:24,510
Right hip crease is pulling back gently

584
00:25:24,510 --> 00:25:26,508
and lengthening the tailbone down.

585
00:25:26,508 --> 00:25:28,167
You can always lower on
your back knee for this

586
00:25:28,167 --> 00:25:29,694
and it looks like this.

587
00:25:30,547 --> 00:25:32,486
Big breath in.

588
00:25:32,486 --> 00:25:34,448
Big breath out.

589
00:25:34,448 --> 00:25:37,083
Turn the right thumb and inhale.

590
00:25:37,083 --> 00:25:39,464
Send the right fingertips right thumb down

591
00:25:39,464 --> 00:25:41,322
towards the earth, left
fingertips up high.

592
00:25:41,322 --> 00:25:43,898
You might grab the outer
edge of your leg here.

593
00:25:43,898 --> 00:25:47,080
Front knee over front ankle.

594
00:25:47,080 --> 00:25:48,425
Inhale in.

595
00:25:48,425 --> 00:25:49,536
Exhale.

596
00:25:49,536 --> 00:25:50,667
Pivot on the back foot.

597
00:25:50,667 --> 00:25:52,995
We're gonna open up,
Warrior II, to the left.

598
00:25:54,684 --> 00:25:57,866
Find strong Warrior II legs here.

599
00:25:57,866 --> 00:25:59,641
Front heel in line with the back arch,

600
00:25:59,641 --> 00:26:01,024
and lengthen tailbone down.

601
00:26:01,024 --> 00:26:02,358
Deep stretch in the legs.

602
00:26:02,358 --> 00:26:03,508
Go for the gold here.

603
00:26:03,508 --> 00:26:07,187
Strong alignment, strong action.

604
00:26:07,187 --> 00:26:09,876
Strong focus on your breath.

605
00:26:11,285 --> 00:26:12,506
Flip the right palm.

606
00:26:12,506 --> 00:26:14,886
Inhale, deep into that front
knee as you reach forward,

607
00:26:14,886 --> 00:26:15,687
up, and back.

608
00:26:15,687 --> 00:26:16,870
Peaceful Warrior.

609
00:26:18,451 --> 00:26:20,645
And then all the way to
Extended Side Angle here,

610
00:26:20,645 --> 00:26:21,958
nice and slow.

611
00:26:21,958 --> 00:26:24,604
Right elbow on the top of the right thigh.

612
00:26:24,604 --> 00:26:27,188
Left fingertips all the
way up towards the sky.

613
00:26:28,819 --> 00:26:31,675
You might take right
fingertips all the way down.

614
00:26:31,675 --> 00:26:33,695
Find a little leverage here.

615
00:26:33,695 --> 00:26:34,774
Connect to your core.

616
00:26:34,775 --> 00:26:36,435
So don't collapse into the earth here,

617
00:26:36,435 --> 00:26:39,134
but really work to integrate belly.

618
00:26:40,081 --> 00:26:41,496
Inhale in.

619
00:26:41,497 --> 00:26:44,539
Exhale all the way back
to Peaceful Warrior.

620
00:26:44,539 --> 00:26:47,001
Find something new.

621
00:26:47,001 --> 00:26:49,205
And then all the way back to your lunge,

622
00:26:49,205 --> 00:26:51,225
cartwheeling all the way back.

623
00:26:51,225 --> 00:26:53,419
Plant the palms, pivot on the feet,

624
00:26:53,420 --> 00:26:56,056
and we'll slide the
right toes back to plank.

625
00:26:56,056 --> 00:26:57,622
Move through a vinyasa.

626
00:26:57,622 --> 00:26:58,958
Move with your breath.

627
00:26:58,958 --> 00:27:00,583
Find what feels good.

628
00:27:00,583 --> 00:27:05,536
(deep breathing)

629
00:27:08,316 --> 00:27:12,240
From Down Dog, we'll take a big inhale in,

630
00:27:12,240 --> 00:27:13,622
and a big exhale out through the mouth.

631
00:27:13,622 --> 00:27:14,836
Let it go.

632
00:27:16,977 --> 00:27:19,078
Great, drop the right heel this time.

633
00:27:19,078 --> 00:27:21,656
Bend the left knee in towards center.

634
00:27:21,656 --> 00:27:24,418
Press into both palms evenly,
and when you're ready,

635
00:27:24,419 --> 00:27:26,044
straightening through
the left leg, inhale.

636
00:27:26,044 --> 00:27:27,483
Lift it up.

637
00:27:27,483 --> 00:27:28,866
Exhale, nose to knee.

638
00:27:28,866 --> 00:27:31,229
Connect to your power, your Shakti.

639
00:27:32,104 --> 00:27:34,409
Step it up, nice and light.

640
00:27:34,409 --> 00:27:37,028
Beautiful, and high
lunge on the other side.

641
00:27:37,028 --> 00:27:37,748
Take your time.

642
00:27:37,748 --> 00:27:39,013
Plant your feet.

643
00:27:39,013 --> 00:27:41,433
Gather your energy.

644
00:27:41,433 --> 00:27:43,987
And then drawing energy
up from the earth here,

645
00:27:45,047 --> 00:27:46,296
high lunge.

646
00:27:47,597 --> 00:27:49,696
Send the fingertips up high.

647
00:27:49,696 --> 00:27:51,890
Remember we can always
lower that back knee here.

648
00:27:51,891 --> 00:27:54,212
Big beach ball up and overhead.

649
00:27:55,832 --> 00:27:57,330
Breathe deep.

650
00:28:01,178 --> 00:28:02,363
Inhale, lift your heart.

651
00:28:02,363 --> 00:28:03,244
Think up and over.

652
00:28:03,244 --> 00:28:03,976
Exhale.

653
00:28:03,976 --> 00:28:07,719
Send it to the left, left
fingertips back, we twist.

654
00:28:07,719 --> 00:28:08,705
Breathe into your belly.

655
00:28:08,705 --> 00:28:10,429
Relax your shoulders down.

656
00:28:12,119 --> 00:28:14,720
And then turn the left thumb
down, just temporarily,

657
00:28:14,720 --> 00:28:16,961
and send the right fingertips
all the way up and overhead.

658
00:28:16,961 --> 00:28:20,037
Left thumb continues down,
and we find big stretch here.

659
00:28:20,037 --> 00:28:21,633
Inhale, lift the heart.

660
00:28:23,043 --> 00:28:25,034
Beautiful, beautiful.

661
00:28:26,376 --> 00:28:27,537
Here we go, Warrior II.

662
00:28:27,537 --> 00:28:28,698
Inhale.

663
00:28:28,698 --> 00:28:29,464
Exhale.

664
00:28:29,464 --> 00:28:30,638
Slowly unravel.

665
00:28:30,638 --> 00:28:31,520
Pivot on the back foot.

666
00:28:31,520 --> 00:28:35,090
Stay connected to your center,
and we open up to the right.

667
00:28:36,523 --> 00:28:37,301
Awesome work everyone.

668
00:28:37,301 --> 00:28:40,545
Sink deep in, and when
you're ready, smile.

669
00:28:42,084 --> 00:28:43,420
Flip the left palm up.

670
00:28:43,420 --> 00:28:44,058
Inhale.

671
00:28:44,058 --> 00:28:45,197
Reach forward, up and back.

672
00:28:45,197 --> 00:28:46,734
Peaceful Warrior.

673
00:28:48,644 --> 00:28:51,326
And Extended Side Angle, nice and slow.

674
00:28:51,326 --> 00:28:53,323
Stay connected to your belly.

675
00:28:53,323 --> 00:28:57,456
So draw the navel in, hug the
lower ribs in, and open up.

676
00:28:57,456 --> 00:29:00,102
Right fingertips to the sky.

677
00:29:00,103 --> 00:29:01,569
Shoulder blades are drawing together here,

678
00:29:01,569 --> 00:29:04,426
really activating through
the upper back body.

679
00:29:04,426 --> 00:29:07,246
Feel free to release left
fingertips to the ground.

680
00:29:07,247 --> 00:29:08,716
Big breath.

681
00:29:12,228 --> 00:29:14,085
And back to Peaceful Warrior here.

682
00:29:14,085 --> 00:29:15,630
Front knee over front ankle.

683
00:29:15,630 --> 00:29:17,766
Reach.

684
00:29:17,766 --> 00:29:20,146
Then cartwheeling all the way back down.

685
00:29:20,146 --> 00:29:20,831
Awesome work.

686
00:29:20,831 --> 00:29:21,805
Plant the palms.

687
00:29:21,806 --> 00:29:24,407
Move through your vinyasa,
nice and slow and steady

688
00:29:24,407 --> 00:29:25,898
with the breath.

689
00:29:33,962 --> 00:29:36,806
Hips up high, heart melts back.

690
00:29:36,806 --> 00:29:38,803
Inhale, look forward.

691
00:29:38,803 --> 00:29:41,874
Exhale, walk, hop, or jump to the top.

692
00:29:43,609 --> 00:29:46,350
Inhale, halfway lift.

693
00:29:46,350 --> 00:29:48,294
Exhale, soften and bow.

694
00:29:49,728 --> 00:29:51,065
Inhale, reach for the sky.

695
00:29:51,065 --> 00:29:53,931
Press into your feet.

696
00:29:53,931 --> 00:29:55,981
Exhale, hands to heart.

697
00:29:57,367 --> 00:29:58,425
Take a hot second here.

698
00:29:58,425 --> 00:30:00,269
Close your eyes.

699
00:30:00,269 --> 00:30:01,687
Life is good.

700
00:30:01,687 --> 00:30:03,463
Listen to your body.

701
00:30:03,463 --> 00:30:05,152
Notice how you feel.

702
00:30:11,346 --> 00:30:13,058
Remember your intention.

703
00:30:13,947 --> 00:30:16,136
Remember what called
you to your mat today.

704
00:30:18,522 --> 00:30:19,403
Stay open.

705
00:30:19,403 --> 00:30:20,403
Soft knees.

706
00:30:20,403 --> 00:30:21,087
Open the eyes.

707
00:30:21,087 --> 00:30:22,532
Inhale, reach for the sky.

708
00:30:23,489 --> 00:30:24,883
Exhale, down you go.

709
00:30:24,883 --> 00:30:26,574
Take up space this time.

710
00:30:27,507 --> 00:30:30,781
Inhale, halfway lift, long beautiful neck.

711
00:30:30,781 --> 00:30:33,880
Exhale, soften and bow.

712
00:30:33,881 --> 00:30:35,089
Bend the knees.

713
00:30:35,089 --> 00:30:35,983
Plant the palms.

714
00:30:35,983 --> 00:30:38,211
Maybe this time you hop
the back, Chaturanga.

715
00:30:39,423 --> 00:30:43,295
Lowering belly to Cobra, or Up Dog.

716
00:30:44,903 --> 00:30:46,483
We'll meet in Downward-Facing Dog.

717
00:30:46,483 --> 00:30:49,896
Just have fun, giving
yourself options to play.

718
00:30:49,896 --> 00:30:51,851
Be soft in your body.

719
00:30:54,040 --> 00:30:54,598
Here we go.

720
00:30:54,598 --> 00:30:57,639
Dropping the left heel, inhale,
lift the right leg up high.

721
00:30:57,639 --> 00:31:00,216
Soften the skin of the
face as you take right knee

722
00:31:00,217 --> 00:31:01,180
to right elbow.

723
00:31:01,180 --> 00:31:03,165
Try to touch it here.

724
00:31:03,165 --> 00:31:04,942
Upper body is in plank.

725
00:31:04,942 --> 00:31:07,250
Inhale, Three-Legged Dog.

726
00:31:07,250 --> 00:31:08,527
Cross it over.

727
00:31:08,527 --> 00:31:09,954
So no tension in the face here.

728
00:31:09,954 --> 00:31:13,943
Soft and easy, kissing
right knee to left elbow.

729
00:31:15,272 --> 00:31:16,851
Inhale, lift it up.

730
00:31:16,851 --> 00:31:20,172
Nose to knee, carving through.

731
00:31:20,172 --> 00:31:21,936
And step it up into your lunge.

732
00:31:21,936 --> 00:31:24,491
Once again, high lunge
here, big breath in.

733
00:31:24,491 --> 00:31:26,519
Moving with the breath, inhale.

734
00:31:27,697 --> 00:31:29,774
Big exhale takes you to the right.

735
00:31:29,775 --> 00:31:31,105
Big twist.

736
00:31:32,968 --> 00:31:34,013
Inhale.

737
00:31:34,013 --> 00:31:36,399
Reach left fingertips up and overhead.

738
00:31:37,949 --> 00:31:38,994
And exhale.

739
00:31:38,994 --> 00:31:40,625
Open, Warrior II.

740
00:31:42,291 --> 00:31:44,149
Inhale, Peaceful Warrior.

741
00:31:44,149 --> 00:31:46,587
Reach forward, up, and back.

742
00:31:46,587 --> 00:31:49,182
And exhale, Extended Side Angle.

743
00:31:51,996 --> 00:31:54,325
Inhale, Peaceful Warrior.

744
00:31:56,130 --> 00:31:58,348
Exhale all the way back to your lunge.

745
00:31:58,348 --> 00:31:59,619
Take your time.

746
00:32:01,075 --> 00:32:02,608
Plant the palms.

747
00:32:02,608 --> 00:32:05,621
Slide the right toes back,
and move through your flow.

748
00:32:12,395 --> 00:32:15,066
From Downward-Facing
Dog, take a deep inhale

749
00:32:15,066 --> 00:32:17,109
in through the nose.

750
00:32:17,109 --> 00:32:21,416
Big lion's breath, tongue out. (exhaling)

751
00:32:21,416 --> 00:32:22,414
Drop the right heel.

752
00:32:22,414 --> 00:32:24,899
Keep the skin of the face
soft and easy as you inhale.

753
00:32:24,899 --> 00:32:27,013
Lift the left leg up high.

754
00:32:27,013 --> 00:32:28,290
Bend the left knee.

755
00:32:28,290 --> 00:32:29,798
Left knee to left elbow.

756
00:32:29,798 --> 00:32:30,774
Here we go.

757
00:32:30,774 --> 00:32:31,773
Cultivate strength.

758
00:32:31,773 --> 00:32:33,199
Connect to your power.

759
00:32:33,200 --> 00:32:34,571
Gaze straight down.

760
00:32:34,571 --> 00:32:36,550
Inhale, Three-Legged Dog.

761
00:32:37,438 --> 00:32:40,219
Exhale, left knee to right elbow.

762
00:32:41,873 --> 00:32:43,174
Inhale, Three-Legged Dog.

763
00:32:43,174 --> 00:32:44,590
Press into the index finger.

764
00:32:45,500 --> 00:32:46,972
Now carve a line through center.

765
00:32:46,972 --> 00:32:48,493
Navel draws up, nose to knee.

766
00:32:48,493 --> 00:32:50,373
Hollow through the upper back body.

767
00:32:50,373 --> 00:32:52,640
Then step it up.

768
00:32:52,640 --> 00:32:54,741
High lunge on a big inhale.

769
00:32:54,741 --> 00:32:56,424
Find your foundation.

770
00:32:56,424 --> 00:32:57,650
Inhale.

771
00:32:58,537 --> 00:33:00,023
Exhale, twist to the left.

772
00:33:00,023 --> 00:33:01,417
Pull the left hip crease back.

773
00:33:01,417 --> 00:33:02,745
Keep it soft.

774
00:33:03,703 --> 00:33:06,810
Inhale, right fingertips
reach up and back.

775
00:33:07,721 --> 00:33:11,628
And exhale, Warrior II to the right.

776
00:33:12,701 --> 00:33:13,456
Beautiful.

777
00:33:13,456 --> 00:33:14,756
Here we go, Peaceful Warrior.

778
00:33:14,757 --> 00:33:17,329
Inhale, reaching forward, up, and back.

779
00:33:18,599 --> 00:33:19,575
Move with your breath.

780
00:33:19,575 --> 00:33:21,845
Exhale, Extended Side Angle.

781
00:33:23,998 --> 00:33:26,164
Inhale, Peaceful Warrior.

782
00:33:28,758 --> 00:33:32,272
And exhale, all the way
back down to your lunge.

783
00:33:33,381 --> 00:33:34,367
Plant the palms.

784
00:33:34,367 --> 00:33:36,039
Step the left toes back.

785
00:33:36,039 --> 00:33:38,721
Move through a vinyasa.

786
00:33:38,721 --> 00:33:40,905
You can always skip it.

787
00:33:40,905 --> 00:33:43,013
You can always take Child's Pose.

788
00:33:43,923 --> 00:33:45,949
We meet in Downward-Facing Dog.

789
00:33:46,825 --> 00:33:51,825
(breathing)

790
00:33:52,087 --> 00:33:52,823
Beautiful.

791
00:33:52,823 --> 00:33:54,297
Inhale, look forward.

792
00:33:54,297 --> 00:33:55,040
Bend the knees.

793
00:33:55,040 --> 00:33:55,899
Lift the heels.

794
00:33:55,899 --> 00:33:56,979
Find a little buoyancy.

795
00:33:56,980 --> 00:33:57,780
Inhale in.

796
00:33:57,780 --> 00:34:00,955
Exhale, hop to the top, or step right up.

797
00:34:02,958 --> 00:34:05,385
Take a forward fold here,
and we're gonna be here

798
00:34:05,385 --> 00:34:07,028
for three breaths.

799
00:34:08,543 --> 00:34:10,527
So it's yogi's choice here.

800
00:34:10,527 --> 00:34:12,223
You can really interlace the fingertips

801
00:34:12,223 --> 00:34:14,904
behind the calves, bend
the elbows left to right,

802
00:34:14,905 --> 00:34:18,422
and activate, or you can use
this as a soft resting posture.

803
00:34:18,422 --> 00:34:20,147
Soften the fingers.

804
00:34:21,661 --> 00:34:24,281
Make sure you're not holding
onto the head or neck.

805
00:34:37,128 --> 00:34:37,916
Beautiful.

806
00:34:37,916 --> 00:34:39,977
Then everyone, bend your knees.

807
00:34:41,248 --> 00:34:43,035
Bend your knees so that
your knees are stacked

808
00:34:43,036 --> 00:34:45,230
over the ankles, or that's the intention,

809
00:34:45,230 --> 00:34:47,795
and send your hips back.

810
00:34:47,795 --> 00:34:50,093
And swing the fingertips back,

811
00:34:50,094 --> 00:34:51,827
and then forward as you inhale.

812
00:34:51,827 --> 00:34:55,479
Lift, hey plant, lift
the heart, Utkatasana.

813
00:34:57,052 --> 00:35:00,930
So release any gripping
in the neck, the face.

814
00:35:00,930 --> 00:35:01,776
Try to keep it soft.

815
00:35:01,776 --> 00:35:03,542
You might even open the
palms a little bit here.

816
00:35:03,542 --> 00:35:06,000
Send the hips back even more.

817
00:35:07,214 --> 00:35:08,177
Beautiful.

818
00:35:08,177 --> 00:35:09,571
Sternum lifts to the thumbs.

819
00:35:09,571 --> 00:35:10,779
We inhale.

820
00:35:10,779 --> 00:35:12,592
And exhale, Prayer Twist,

821
00:35:12,592 --> 00:35:15,519
Seated Prayer Twist, or
Utkatasana Prayer Twist.

822
00:35:15,519 --> 00:35:16,995
(laughs)

823
00:35:17,986 --> 00:35:21,220
Outer edge of the left
arm to the right knee,

824
00:35:21,220 --> 00:35:23,066
or right thigh.

825
00:35:23,066 --> 00:35:24,250
Sink deep here.

826
00:35:24,250 --> 00:35:26,225
Strong breath.

827
00:35:26,225 --> 00:35:29,917
Then find length, as you maybe
open up to the right side.

828
00:35:31,688 --> 00:35:33,158
Breathing deep.

829
00:35:36,693 --> 00:35:40,430
And then on an exhale, your
exhale, release back to center.

830
00:35:40,430 --> 00:35:41,473
Straighten the legs.

831
00:35:41,474 --> 00:35:42,068
Inhale.

832
00:35:42,068 --> 00:35:44,134
Halfway lift.

833
00:35:44,134 --> 00:35:47,123
And exhale, soften and bow.

834
00:35:50,067 --> 00:35:51,090
Again on the other side.

835
00:35:51,090 --> 00:35:52,795
Once again, take your time.

836
00:35:52,795 --> 00:35:55,825
I'm gonna give you a
little second to breathe.

837
00:35:55,825 --> 00:35:57,299
Whenever you're ready, bending the knees,

838
00:35:57,299 --> 00:35:59,006
sending the hips back.

839
00:35:59,006 --> 00:36:00,167
Take your time today.

840
00:36:00,167 --> 00:36:02,182
Soft and easy.

841
00:36:02,182 --> 00:36:04,921
Swing the fingertips back,
and then with control

842
00:36:04,922 --> 00:36:06,455
forward as we open the heart.

843
00:36:06,455 --> 00:36:07,151
Big breath in.

844
00:36:07,151 --> 00:36:08,033
What's up, plant?

845
00:36:08,033 --> 00:36:10,379
Open the chest.

846
00:36:10,379 --> 00:36:12,312
Palms come together,
Anjali Mudra at the heart.

847
00:36:12,312 --> 00:36:14,935
We lift sternum to thumbs.

848
00:36:14,936 --> 00:36:16,457
And then think up and over, as you take

849
00:36:16,457 --> 00:36:18,321
your Prayer Twist on the other side.

850
00:36:19,161 --> 00:36:21,391
So take your belly with you.

851
00:36:21,391 --> 00:36:22,553
Draw it up.

852
00:36:22,553 --> 00:36:24,618
Open the heart towards the left,

853
00:36:24,618 --> 00:36:26,286
and sink a little bit deeper.

854
00:36:27,673 --> 00:36:30,875
Soft and easy in the
sensory organs and muscles.

855
00:36:30,876 --> 00:36:33,124
Soft, no gripping.

856
00:36:34,522 --> 00:36:35,991
Breathing deep.

857
00:36:37,899 --> 00:36:40,198
And then on an exhale,
be true to your breath,

858
00:36:40,198 --> 00:36:43,020
take it back, forward fold.

859
00:36:43,021 --> 00:36:46,423
Gosh, my legs are tired from other yogas.

860
00:36:46,423 --> 00:36:48,928
So be kind of yourself.

861
00:36:48,929 --> 00:36:50,839
When you're ready, inhale, halfway lift.

862
00:36:51,763 --> 00:36:54,078
Exhale, soften and bow.

863
00:36:56,187 --> 00:36:58,984
Tuck the chin into the chest,
and Rag Doll once again

864
00:36:58,984 --> 00:37:00,145
all the way up.

865
00:37:00,146 --> 00:37:01,498
Take your time.

866
00:37:08,864 --> 00:37:12,168
As the heart lifts, loop the
shoulders a couple times.

867
00:37:14,032 --> 00:37:16,498
And draw big circles with the nose,

868
00:37:17,397 --> 00:37:19,725
one way and then the other.

869
00:37:24,562 --> 00:37:26,477
And then when you're
ready, we'll come to stand

870
00:37:26,477 --> 00:37:28,096
in the center of your mat.

871
00:37:32,537 --> 00:37:33,942
So hands come to the waistline here.

872
00:37:33,942 --> 00:37:37,198
We sit up nice and tall,
little super hero posture here

873
00:37:37,198 --> 00:37:38,935
as you open through the chest.

874
00:37:39,925 --> 00:37:40,965
Now would be a great time to take

875
00:37:40,965 --> 00:37:42,138
a little sip of water if you want,

876
00:37:42,138 --> 00:37:45,770
or wipe thy sweat off thy brow.

877
00:37:49,145 --> 00:37:50,933
And then we'll meet with
the legs nice and wide,

878
00:37:50,933 --> 00:37:54,067
so just take a second
to catch your breath,

879
00:37:54,067 --> 00:37:56,227
and then we'll meet here in a nice

880
00:37:56,227 --> 00:37:58,629
wide-legged standing posture.

881
00:37:58,629 --> 00:38:01,776
Taking the big toes in,
and really activating

882
00:38:01,776 --> 00:38:03,993
through the outer edges
of the feet super strong.

883
00:38:03,993 --> 00:38:05,468
Hands are still at the waistline.

884
00:38:05,468 --> 00:38:07,091
We lift up from the pelvic floor.

885
00:38:07,092 --> 00:38:09,172
So we're not just hanging
out here in our joints,

886
00:38:09,172 --> 00:38:11,053
but we're really drawing energy up,

887
00:38:11,053 --> 00:38:12,792
hugging the muscle to the bone.

888
00:38:12,793 --> 00:38:13,967
Lengthen tailbone down.

889
00:38:13,967 --> 00:38:16,861
Think upward current of
energy through the front body,

890
00:38:16,861 --> 00:38:19,573
and nice grounding energy
through the back body.

891
00:38:20,554 --> 00:38:22,956
Then once again, activate
the upper back body,

892
00:38:22,956 --> 00:38:23,861
those muscles.

893
00:38:23,861 --> 00:38:25,033
Draw the shoulder blades together.

894
00:38:25,034 --> 00:38:26,822
Lift your chest even more.

895
00:38:26,822 --> 00:38:29,214
Then slowly, we'll send
the tail towards the back,

896
00:38:29,214 --> 00:38:30,562
crown of the head towards the front.

897
00:38:30,562 --> 00:38:31,455
Hug the lower ribs in.

898
00:38:31,456 --> 00:38:33,916
Keep this knitted together, strong,

899
00:38:33,916 --> 00:38:36,319
as you come to a nice flat back.

900
00:38:36,319 --> 00:38:39,141
You might have to adjust your feet.

901
00:38:39,141 --> 00:38:40,395
Tuck the chin into the chest.

902
00:38:40,395 --> 00:38:42,021
Take one deep breath here.

903
00:38:42,021 --> 00:38:45,365
Elbows, try to draw
back towards each other,

904
00:38:45,365 --> 00:38:47,977
and then slowly but surely
we'll release the fingertips,

905
00:38:47,977 --> 00:38:51,211
either to a block, a
chair, or to the earth.

906
00:38:53,641 --> 00:38:55,088
Big breath in.

907
00:38:56,184 --> 00:38:58,495
Big breath out.

908
00:38:58,495 --> 00:39:00,538
Walk the left fingertips to the center,

909
00:39:00,538 --> 00:39:03,824
right below your chin,
maybe left palm, and inhale.

910
00:39:03,824 --> 00:39:05,554
Pull an imaginary bow and arrow

911
00:39:05,554 --> 00:39:06,900
all the way up towards the sky.

912
00:39:06,900 --> 00:39:08,480
Open your heart towards the right.

913
00:39:08,480 --> 00:39:10,175
Inhale, reach up.

914
00:39:10,175 --> 00:39:12,021
Exhale, slow and steady here.

915
00:39:12,021 --> 00:39:14,540
Right hand replaces the left.

916
00:39:14,540 --> 00:39:17,002
And same thing, pulling up
through your bow and arrow

917
00:39:17,002 --> 00:39:18,685
all the way up towards the sky.

918
00:39:18,685 --> 00:39:20,798
Big stretch, inhale.

919
00:39:20,798 --> 00:39:22,202
And exhale, release.

920
00:39:22,202 --> 00:39:23,038
Awesome.

921
00:39:23,038 --> 00:39:25,640
Walk the palms back
underneath the shoulders,

922
00:39:25,640 --> 00:39:27,799
and you either stay
here for three breaths,

923
00:39:27,800 --> 00:39:30,376
or you walk the palms, slowly moving

924
00:39:30,376 --> 00:39:33,014
into the full posture,
Wide-Legged Forward Fold.

925
00:39:34,412 --> 00:39:37,803
You walk the palms in line
with the arches of the feet.

926
00:39:37,803 --> 00:39:42,006
Draw energy up through the
inseam here of your leg.

927
00:39:42,006 --> 00:39:45,083
And maybe in time, we can
get the crown of the head

928
00:39:45,083 --> 00:39:48,235
coming down towards a
block or towards the earth.

929
00:39:50,609 --> 00:39:54,819
Take a moment to reconnect
with your breath here.

930
00:39:55,903 --> 00:39:58,607
We have a Foundations of
Yoga for this posture.

931
00:39:58,608 --> 00:40:00,849
I highly recommend it.

932
00:40:00,849 --> 00:40:05,849
(deep breathing)

933
00:40:16,237 --> 00:40:18,082
Connect to your center.

934
00:40:18,082 --> 00:40:20,428
Uddiyana Bandha, draw the navel in and up.

935
00:40:20,428 --> 00:40:22,924
From there, we'll press into
the outer edges of the feet

936
00:40:22,924 --> 00:40:26,280
and slowly begin to make our way back.

937
00:40:26,280 --> 00:40:29,078
Fingertips back underneath the shoulders,

938
00:40:29,078 --> 00:40:31,179
soft bend in the knees.

939
00:40:31,179 --> 00:40:31,817
And then here we go.

940
00:40:31,817 --> 00:40:34,715
Send one hand to the
waistline, then the other,

941
00:40:34,715 --> 00:40:36,821
and slowly we roll up.

942
00:40:40,078 --> 00:40:40,599
Sweet.

943
00:40:40,599 --> 00:40:41,739
Hands are on the waistline.

944
00:40:41,739 --> 00:40:44,234
One leg at a time, I'm
gonna draw the heel in.

945
00:40:44,234 --> 00:40:46,034
Bring the heel in, then toe,

946
00:40:46,034 --> 00:40:47,874
and this is that very fancy yoga term

947
00:40:47,874 --> 00:40:49,801
called heel toe heel toe.

948
00:40:49,801 --> 00:40:51,660
You might hear it sometimes.

949
00:40:51,660 --> 00:40:53,837
I'm just gonna draw my
legs in just a little bit,

950
00:40:53,837 --> 00:40:55,973
so they're not right
underneath the shoulders

951
00:40:55,973 --> 00:40:57,596
but just a little bit wider.

952
00:40:57,597 --> 00:41:00,838
Toes pointing out, heels pointing in.

953
00:41:00,838 --> 00:41:01,697
Big breath in.

954
00:41:01,697 --> 00:41:03,119
Again, think upward current of energy

955
00:41:03,119 --> 00:41:04,942
through the front body,
grounding through the back

956
00:41:04,942 --> 00:41:07,263
as you bend your knees.

957
00:41:07,263 --> 00:41:08,680
Now, knees are gonna want to splay in,

958
00:41:08,680 --> 00:41:11,174
so I'm gonna ground through
all four corners of the feet.

959
00:41:11,175 --> 00:41:13,995
Tops of the thighs roll out and down.

960
00:41:13,995 --> 00:41:15,505
So you can even use your hands to kind of

961
00:41:15,505 --> 00:41:18,653
play with the pelvis here,
lengthening the tailbone down.

962
00:41:18,653 --> 00:41:20,975
So I try to not say
tuck the pelvis anymore

963
00:41:20,976 --> 00:41:23,390
because I would do that
and tighten my glutes.

964
00:41:23,390 --> 00:41:25,190
So see if you can just
lengthen the tailbone down

965
00:41:25,190 --> 00:41:26,036
and keep it soft.

966
00:41:26,036 --> 00:41:28,219
Maybe even a little sway here.

967
00:41:28,219 --> 00:41:29,659
It's a little dorky but,

968
00:41:29,659 --> 00:41:32,016
getting that Shakti going on here.

969
00:41:32,016 --> 00:41:33,931
And definitely a powerful
heating pose here

970
00:41:33,931 --> 00:41:36,393
as we prepare for Goddess Pose.

971
00:41:36,393 --> 00:41:38,193
Sometimes it's called Horse Pose.

972
00:41:38,193 --> 00:41:40,456
Also a really great
Foundations of Yoga video,

973
00:41:40,456 --> 00:41:43,358
that posture is, so go check it out.

974
00:41:43,358 --> 00:41:45,296
Okay, and then hands
can sit on the waistline

975
00:41:45,296 --> 00:41:47,674
or we'll draw the palms
together at the heart,

976
00:41:47,674 --> 00:41:48,730
active elbows.

977
00:41:48,730 --> 00:41:50,669
So instead of being here, really pressing

978
00:41:50,669 --> 00:41:52,799
the palms together, active
elbows, left to right.

979
00:41:52,800 --> 00:41:54,497
Wah wah wah!

980
00:41:54,497 --> 00:41:55,877
Shakti.

981
00:41:55,878 --> 00:41:58,559
Sink a little lower if
you're feeling brave.

982
00:41:58,559 --> 00:42:00,953
Make sure you can see your front big toes.

983
00:42:02,327 --> 00:42:05,427
As opposed to your back big toes? (laughs)

984
00:42:05,427 --> 00:42:07,657
Inhale, lift your sternum to your thumbs.

985
00:42:07,657 --> 00:42:08,655
Legs are working hard.

986
00:42:08,655 --> 00:42:10,617
We're not gonna be here for long.

987
00:42:10,617 --> 00:42:12,748
Head over heart, heart over pelvis.

988
00:42:14,392 --> 00:42:15,736
Breathing deep.

989
00:42:15,737 --> 00:42:17,990
Maybe even you soften your
gaze or close your eyes

990
00:42:17,990 --> 00:42:19,622
here for a second.

991
00:42:22,518 --> 00:42:23,819
Then interlace the fingertips.

992
00:42:23,819 --> 00:42:26,233
Press the palms forward, up and back,

993
00:42:26,233 --> 00:42:29,078
and sink a little lower
here as you inhale in.

994
00:42:29,078 --> 00:42:30,596
Exhale, bend at the elbows.

995
00:42:30,597 --> 00:42:32,397
Cactus arms, Goddess Pose here.

996
00:42:32,397 --> 00:42:33,527
Press back with your palms.

997
00:42:33,527 --> 00:42:34,270
Lift your heart.

998
00:42:34,270 --> 00:42:35,862
Inhale in.

999
00:42:35,862 --> 00:42:37,218
And exhale, straighten the legs.

1000
00:42:37,218 --> 00:42:38,653
Awesome work.

1001
00:42:39,668 --> 00:42:42,466
Take a second to find a nice long exhale.

1002
00:42:42,466 --> 00:42:46,792
If you're feeling brave, a
lion's breath. (exhaling)

1003
00:42:48,040 --> 00:42:50,025
Once again, fancy move, whoa.

1004
00:42:50,025 --> 00:42:50,708
Whoa.

1005
00:42:50,708 --> 00:42:52,010
Heel toe heel toe.

1006
00:42:52,010 --> 00:42:53,392
That's why you should do it one at a time,

1007
00:42:53,392 --> 00:42:54,935
and not together like I just did.

1008
00:42:54,935 --> 00:42:56,920
Heel toe heel toe the feet back together,

1009
00:42:56,920 --> 00:43:00,132
or you can also hop back to center.

1010
00:43:02,051 --> 00:43:06,024
We'll find a nice Samasthiti here,

1011
00:43:06,024 --> 00:43:08,810
so feet really really together.

1012
00:43:08,810 --> 00:43:09,609
Lift the toes.

1013
00:43:09,609 --> 00:43:10,808
Ground down.

1014
00:43:10,808 --> 00:43:12,652
And after this beautiful leg work,

1015
00:43:12,652 --> 00:43:15,172
just draw energy up here, and come into

1016
00:43:15,172 --> 00:43:17,168
a nice still Mountain Pose.

1017
00:43:17,168 --> 00:43:19,212
Yogi's choice, what do you
want to do with the hands?

1018
00:43:19,212 --> 00:43:20,988
So, on the belly, on the heart.

1019
00:43:20,988 --> 00:43:23,044
Namaste.

1020
00:43:23,044 --> 00:43:25,772
Make a choice, right?

1021
00:43:25,772 --> 00:43:29,354
And see what feels good here.

1022
00:43:32,587 --> 00:43:35,299
And when you have made a choice,

1023
00:43:36,848 --> 00:43:39,442
close your eyes and soften
the skin of the face.

1024
00:43:44,232 --> 00:43:45,701
Notice how you feel.

1025
00:43:53,869 --> 00:43:56,468
Then nice and slow, feet
stay exactly where they are.

1026
00:43:56,468 --> 00:43:58,606
You don't even have to
open your eyes for this.

1027
00:43:58,606 --> 00:44:01,339
We'll inhale, reach for
the sky, all the way up.

1028
00:44:03,028 --> 00:44:05,582
Bend the elbows and exhale.

1029
00:44:05,582 --> 00:44:07,922
Float down, soft and easy.

1030
00:44:09,251 --> 00:44:11,580
Inhale, to lift up halfway.

1031
00:44:12,792 --> 00:44:15,933
And exhale, melting it down.

1032
00:44:17,284 --> 00:44:18,281
Beautiful.

1033
00:44:18,281 --> 00:44:21,748
From here, we're gonna bring
the fingertips to the mat,

1034
00:44:21,748 --> 00:44:23,014
and bend the knees generously,

1035
00:44:23,014 --> 00:44:24,954
slowly coming into a little bowl here,

1036
00:44:24,954 --> 00:44:27,148
rounding through the spine.

1037
00:44:27,148 --> 00:44:29,552
We're just kind of
neutralizing through the spine.

1038
00:44:29,552 --> 00:44:31,675
Bending at the knee, chin to chest.

1039
00:44:31,675 --> 00:44:36,675
(deep breathing)

1040
00:44:40,219 --> 00:44:44,296
And then using the fingertips,
we'll slowly bring it back.

1041
00:44:44,296 --> 00:44:47,071
Come to seated, nice and slow.

1042
00:44:47,071 --> 00:44:51,610
Soles of the feet will come
together, knees nice and wide.

1043
00:44:51,610 --> 00:44:53,737
Hands to the ankles,

1044
00:44:53,737 --> 00:44:56,698
and we loop the shoulders,
sit up nice and tall,

1045
00:44:56,698 --> 00:45:00,002
Cobber's Pose, Baddha Konasana.

1046
00:45:05,372 --> 00:45:08,158
So allow the shape to just kind of

1047
00:45:08,158 --> 00:45:10,250
reside in the gravity,
but allow your energy

1048
00:45:10,251 --> 00:45:12,990
to be what's really precious here,

1049
00:45:12,990 --> 00:45:15,288
drawing energy up through
that center channel,

1050
00:45:15,289 --> 00:45:16,852
the palm line, grounding energy

1051
00:45:16,852 --> 00:45:18,987
down through the tops of the thighs.

1052
00:45:24,042 --> 00:45:25,679
And then when you're
ready, you're gonna release

1053
00:45:25,679 --> 00:45:28,582
the hands, and draw them underneath

1054
00:45:28,582 --> 00:45:30,433
the calf or the ankle here.

1055
00:45:31,461 --> 00:45:33,783
Inhale in, connect to your core,

1056
00:45:33,783 --> 00:45:35,464
and on an exhale, we're
just gonna rock back

1057
00:45:35,465 --> 00:45:37,962
just a little bit and lift the legs.

1058
00:45:37,962 --> 00:45:40,865
Arms are gonna come underneath here.

1059
00:45:40,865 --> 00:45:44,196
So first variation is
to bring index finger

1060
00:45:44,197 --> 00:45:45,463
and thumb together.

1061
00:45:45,463 --> 00:45:48,342
Keep the chest lifting, so
heart is really lifting up

1062
00:45:48,342 --> 00:45:49,223
towards the sky.

1063
00:45:49,223 --> 00:45:50,547
That's why we need our energy up through

1064
00:45:50,547 --> 00:45:52,056
that center line.

1065
00:45:52,056 --> 00:45:54,064
And then the heels can come together here,

1066
00:45:54,064 --> 00:45:56,399
and we're gonna spread the toes out wide.

1067
00:45:56,399 --> 00:45:57,978
So instead of doing the vasana today,

1068
00:45:57,978 --> 00:46:01,344
we're just doing a little
more of a creative version

1069
00:46:01,344 --> 00:46:05,201
of core strengthener,
lifting up through the chest.

1070
00:46:05,201 --> 00:46:07,794
If this is not available
to you, you can work here.

1071
00:46:09,577 --> 00:46:10,650
Here.

1072
00:46:15,544 --> 00:46:18,527
So, a little Lotus Core
here, looping the shoulders,

1073
00:46:18,527 --> 00:46:19,967
lifting the heart.

1074
00:46:24,525 --> 00:46:25,971
Breathing deep.

1075
00:46:28,020 --> 00:46:29,423
Lift the toes a little bit higher.

1076
00:46:29,423 --> 00:46:31,113
Lift your heart a little bit more.

1077
00:46:36,947 --> 00:46:37,701
Beautiful.

1078
00:46:37,701 --> 00:46:39,779
And then slow, controlled
movement to release.

1079
00:46:39,779 --> 00:46:41,266
So first, the hands are gonna release,

1080
00:46:41,266 --> 00:46:42,647
palms together, at the heart.

1081
00:46:42,647 --> 00:46:43,600
Namaste.

1082
00:46:43,600 --> 00:46:44,958
Knees come together.

1083
00:46:44,958 --> 00:46:46,305
Inhale.

1084
00:46:46,305 --> 00:46:48,801
Exhale, send the right leg out.

1085
00:46:48,801 --> 00:46:50,578
Right elbow to left knee.

1086
00:46:50,578 --> 00:46:53,096
Keep your heart lifted, soft and easy.

1087
00:46:53,097 --> 00:46:56,172
Think goddess, or god in the front body.

1088
00:46:56,172 --> 00:46:57,264
And then back to center.

1089
00:46:57,264 --> 00:46:58,726
Inhale.

1090
00:46:58,726 --> 00:47:01,768
And exhale, crossing over.

1091
00:47:01,768 --> 00:47:02,546
And that's it.

1092
00:47:02,546 --> 00:47:04,404
Back to center, nice and slow.

1093
00:47:04,405 --> 00:47:07,166
Take the hands behind the legs here.

1094
00:47:07,166 --> 00:47:08,106
Cross the ankles.

1095
00:47:08,106 --> 00:47:09,919
Sit up nice and tall.

1096
00:47:09,919 --> 00:47:12,437
Inhale, lift your heart.

1097
00:47:12,437 --> 00:47:14,476
Exhale, twist to the left.

1098
00:47:17,163 --> 00:47:19,190
Inhale, lift and lengthen.

1099
00:47:20,600 --> 00:47:22,615
Exhale, twist.

1100
00:47:23,664 --> 00:47:24,420
One more time.

1101
00:47:24,420 --> 00:47:25,778
Soften your gaze or close your eyes.

1102
00:47:25,778 --> 00:47:27,653
Inhale, lift and lengthen.

1103
00:47:28,924 --> 00:47:31,253
And exhale, twist.

1104
00:47:32,860 --> 00:47:34,932
Great, unravel back to center.

1105
00:47:34,932 --> 00:47:36,470
Big breath in.

1106
00:47:37,660 --> 00:47:39,745
Exhale, twist to the right.

1107
00:47:41,132 --> 00:47:41,956
Don't crank.

1108
00:47:41,956 --> 00:47:43,969
Inhale, lift and lengthen.

1109
00:47:45,114 --> 00:47:47,628
Exhale, explore the twist.

1110
00:47:49,199 --> 00:47:49,979
And one more.

1111
00:47:49,979 --> 00:47:51,301
Light in the back fingertips.

1112
00:47:51,302 --> 00:47:52,549
Inhale.

1113
00:47:58,453 --> 00:47:59,591
Beautiful.

1114
00:47:59,591 --> 00:48:01,368
Unravel it back.

1115
00:48:01,368 --> 00:48:04,345
Send the legs out long, and slowly

1116
00:48:04,345 --> 00:48:07,520
come onto your back, nice and slow.

1117
00:48:08,769 --> 00:48:11,252
When you get there, take
a big full body stretch.

1118
00:48:11,253 --> 00:48:12,583
Should feel awesome.

1119
00:48:12,583 --> 00:48:14,011
Spread the fingertips.

1120
00:48:14,011 --> 00:48:15,620
Spread the toes.

1121
00:48:18,689 --> 00:48:21,069
And then on an exhale,
fingertips come down.

1122
00:48:21,070 --> 00:48:23,126
We'll plant the palms,
and we're gonna slide

1123
00:48:23,126 --> 00:48:26,330
the left leg up, so the left
knee's up towards the sky,

1124
00:48:26,330 --> 00:48:28,140
and just a little Figure Four here,

1125
00:48:28,140 --> 00:48:29,669
a little reclined One-Legged Pigeon.

1126
00:48:29,669 --> 00:48:31,469
So send the right leg up high.

1127
00:48:31,469 --> 00:48:34,371
Cross right ankle over the left.

1128
00:48:34,371 --> 00:48:36,379
Thread the needle here,
lifting the legs up,

1129
00:48:36,379 --> 00:48:38,515
and today we're gonna press the left foot

1130
00:48:38,515 --> 00:48:40,432
firmly into an imaginary wall here

1131
00:48:40,432 --> 00:48:43,964
as you squeeze the legs
up towards your chest.

1132
00:48:43,965 --> 00:48:45,690
Commission your right elbow if it's there

1133
00:48:45,690 --> 00:48:48,334
to help, pressing that thigh out.

1134
00:48:49,486 --> 00:48:51,160
And then soften the skin of the face.

1135
00:48:51,160 --> 00:48:53,475
Close your eyes and breathe deeply.

1136
00:49:04,411 --> 00:49:05,881
(sigh)

1137
00:49:09,033 --> 00:49:09,670
Great.

1138
00:49:09,670 --> 00:49:10,612
Inhale.

1139
00:49:10,612 --> 00:49:12,529
Ground the shoulders down.

1140
00:49:12,529 --> 00:49:16,399
Exhale, lift the nose
up towards your shin.

1141
00:49:18,205 --> 00:49:20,990
Inhale, release.

1142
00:49:20,990 --> 00:49:23,671
Exhale, letting go.

1143
00:49:23,672 --> 00:49:24,788
We'll switch to the other side.

1144
00:49:24,788 --> 00:49:25,844
Take your time.

1145
00:49:25,844 --> 00:49:30,844
(deep breathing)

1146
00:49:31,509 --> 00:49:34,134
Whenever you're ready, left leg up high.

1147
00:49:34,134 --> 00:49:36,932
Cross left ankle over the
top of the right thigh.

1148
00:49:36,932 --> 00:49:37,884
Thread the needle here.

1149
00:49:37,884 --> 00:49:39,972
Left fingertips go through the hole,

1150
00:49:39,972 --> 00:49:42,029
and we find that flexion
in the right foot here

1151
00:49:42,029 --> 00:49:45,414
as we squeeze legs up towards the heart.

1152
00:49:46,730 --> 00:49:49,117
Close your eyes and enjoy.

1153
00:50:09,052 --> 00:50:10,085
And then inhale.

1154
00:50:10,085 --> 00:50:11,542
Relax your shoulders down.

1155
00:50:12,942 --> 00:50:13,823
Exhale.

1156
00:50:13,823 --> 00:50:15,350
Peel the nose up.

1157
00:50:18,224 --> 00:50:19,594
Inhale.

1158
00:50:19,594 --> 00:50:21,191
Head back down.

1159
00:50:22,659 --> 00:50:24,795
And exhale, release.

1160
00:50:24,795 --> 00:50:27,081
Unravel the legs here.

1161
00:50:27,081 --> 00:50:29,543
Take a second to just open the arms wide,

1162
00:50:29,543 --> 00:50:31,134
big T shape here.

1163
00:50:31,134 --> 00:50:33,700
And we're just gonna
windshield wiper the legs

1164
00:50:33,700 --> 00:50:35,104
to one side and then the other,

1165
00:50:35,104 --> 00:50:37,705
so get a nice little
massage in the glutes.

1166
00:50:37,705 --> 00:50:40,236
Also nice opening through the hip crease.

1167
00:50:41,216 --> 00:50:42,348
Just take it to the left.

1168
00:50:42,349 --> 00:50:46,895
Let it relax there for a couple breaths.

1169
00:50:48,410 --> 00:50:50,256
If you want, you can take the left ankle,

1170
00:50:50,256 --> 00:50:51,973
cross it over the top of the right thigh.

1171
00:50:51,974 --> 00:50:54,017
If it feels okay, not
directly on the knee,

1172
00:50:54,017 --> 00:50:58,509
but on the thigh, and
give it a little more.

1173
00:50:58,510 --> 00:50:59,724
There.

1174
00:51:03,572 --> 00:51:05,990
Mindful of the knee, so
brighten your right foot

1175
00:51:05,990 --> 00:51:07,069
as you release.

1176
00:51:07,070 --> 00:51:09,253
Come back through center.

1177
00:51:09,253 --> 00:51:13,020
And then, windshield wiper
to the opposite side.

1178
00:51:15,569 --> 00:51:16,346
Close your eyes.

1179
00:51:16,347 --> 00:51:17,932
Start to cool it down.

1180
00:51:19,586 --> 00:51:22,348
Give thanks for this moment,

1181
00:51:22,349 --> 00:51:24,016
thanks for your body.

1182
00:51:28,363 --> 00:51:30,209
We don't have much longer left on the mat,

1183
00:51:30,209 --> 00:51:32,392
so I advise you, encourage you, invite you

1184
00:51:32,392 --> 00:51:35,009
to stick with your
breath, your life force.

1185
00:51:37,536 --> 00:51:39,974
Definitely cleaning out some of the old,

1186
00:51:39,974 --> 00:51:42,604
stagnant energy with today's practice.

1187
00:51:45,314 --> 00:51:47,479
So filling up with fresh air,

1188
00:51:49,052 --> 00:51:51,873
and using the exhale to wash away

1189
00:51:51,873 --> 00:51:55,782
anything that is not serving
you, any stagnant energy.

1190
00:52:00,337 --> 00:52:02,805
Slowly releasing back to center.

1191
00:52:04,030 --> 00:52:06,780
Walk the heels up towards the sitz bones,

1192
00:52:06,780 --> 00:52:09,195
and bring the hands
back down at your side.

1193
00:52:09,195 --> 00:52:11,494
Palms press into the earth.

1194
00:52:11,494 --> 00:52:13,061
Inhale.

1195
00:52:13,061 --> 00:52:15,534
Exhale, ground through the feet.

1196
00:52:15,534 --> 00:52:17,393
Inhale, lifting up from the tail,

1197
00:52:17,393 --> 00:52:19,296
press into all four corners of the feet.

1198
00:52:19,296 --> 00:52:23,046
Try to send your sitz bones
towards the backs of your knees.

1199
00:52:23,046 --> 00:52:25,042
So forward towards the
backs of your knees,

1200
00:52:25,043 --> 00:52:27,214
rather than up towards the sky.

1201
00:52:27,214 --> 00:52:28,305
Bridge Pose.

1202
00:52:28,305 --> 00:52:30,732
Snuggle the shoulder blades
underneath the heart space.

1203
00:52:30,732 --> 00:52:33,484
Interlace the fingertips
super strong, my friends,

1204
00:52:33,484 --> 00:52:35,388
and breathe deep.

1205
00:52:35,388 --> 00:52:37,466
Squeezing your thighs towards each other,

1206
00:52:37,466 --> 00:52:40,659
imagine you have a block
between your inner thighs.

1207
00:52:40,659 --> 00:52:43,789
Again, tailbone towards
the backs of the knees,

1208
00:52:44,979 --> 00:52:47,591
and then lift your chest to your chin,

1209
00:52:47,592 --> 00:52:49,659
and then lift your chin towards the sky.

1210
00:52:49,659 --> 00:52:52,340
It should feel awesome in the upper back.

1211
00:52:52,340 --> 00:52:56,079
Lift your chest to the chin,
your chin towards the sky.

1212
00:52:56,079 --> 00:52:57,519
One more big breath in here.

1213
00:52:57,519 --> 00:52:59,185
Press your pinkies down.

1214
00:53:00,955 --> 00:53:04,692
And then exhale, releasing
the fingertips with control,

1215
00:53:04,693 --> 00:53:09,564
and slowly lowering down one
single vertebrae at a time.

1216
00:53:13,900 --> 00:53:18,393
Once the hips land, I
pass the baton to you.

1217
00:53:18,393 --> 00:53:21,121
Find what feels good here,
maybe taking the palms

1218
00:53:21,121 --> 00:53:24,947
to the knees, and then
taking the knees out long.

1219
00:53:28,633 --> 00:53:31,169
Maybe you take a Happy Baby here.

1220
00:53:32,813 --> 00:53:35,327
Recline to Cobbler's Pose.

1221
00:53:36,633 --> 00:53:40,689
Or if Wheel is in your practice,
you might come into Wheel,

1222
00:53:40,689 --> 00:53:42,180
back bent.

1223
00:53:44,125 --> 00:53:48,583
Plow Pose, another 15 seconds of core,

1224
00:53:48,583 --> 00:53:50,634
maybe with some yogi bicycle.

1225
00:53:50,634 --> 00:53:53,781
So take one last moment to
ask yourself what you need

1226
00:53:53,781 --> 00:53:57,343
to fulfill that in body.

1227
00:53:57,343 --> 00:53:59,294
And then we will meet in our final

1228
00:53:59,294 --> 00:54:02,477
and most precious posture, Shavasana,

1229
00:54:02,477 --> 00:54:04,542
legs extended out long,

1230
00:54:06,105 --> 00:54:08,943
arms resting gently at your sides.

1231
00:54:10,063 --> 00:54:12,193
So take your time getting there.

1232
00:54:14,323 --> 00:54:15,792
No rush at all.

1233
00:54:20,281 --> 00:54:23,879
So I'm just suggesting
things here for your ending.

1234
00:54:23,879 --> 00:54:26,225
On VHX we have extended endings,

1235
00:54:26,225 --> 00:54:28,604
so a lot of people request that,

1236
00:54:28,604 --> 00:54:30,823
and that's nice just to kind of guide you

1237
00:54:30,823 --> 00:54:34,142
and help keep you grounded so that you are

1238
00:54:35,796 --> 00:54:38,008
restoring after your practice.

1239
00:54:38,931 --> 00:54:40,730
Take a second to close your eyes

1240
00:54:40,730 --> 00:54:45,605
and allow for this moment of stillness.

1241
00:54:45,605 --> 00:54:47,431
It's very easy to skip this part,

1242
00:54:47,431 --> 00:54:51,750
so I invite you to take this and enjoy it.

1243
00:54:51,750 --> 00:54:53,486
Relish in it.

1244
00:54:58,449 --> 00:55:02,623
Allow your breath to return
back to its natural rhythm.

1245
00:55:06,750 --> 00:55:10,697
So you no longer have to
put any force or action

1246
00:55:10,697 --> 00:55:11,790
behind your breath.

1247
00:55:11,790 --> 00:55:13,421
Just let it flow.

1248
00:55:21,634 --> 00:55:24,586
If you can, spend a
little bit of time here

1249
00:55:27,250 --> 00:55:28,917
allowing the nutrients of your practice

1250
00:55:28,917 --> 00:55:30,746
to settle in, to seep in.

1251
00:55:34,117 --> 00:55:38,130
Allowing the body to grow soft and heavy.

1252
00:55:41,884 --> 00:55:44,661
And the meridians, the energy in the body

1253
00:55:44,661 --> 00:55:47,019
we call the noddies in yoga.

1254
00:55:47,019 --> 00:55:49,921
Not naughties, but noddies.

1255
00:55:49,921 --> 00:55:54,859
Allowing them to find a balance,

1256
00:55:55,967 --> 00:55:57,367
this energy.

1257
00:56:07,404 --> 00:56:09,051
Thank you so much for sharing your time

1258
00:56:09,051 --> 00:56:11,339
and your energy and your practice with me,

1259
00:56:12,332 --> 00:56:16,069
and with the rest of the
Yoga with Adriene community.

1260
00:56:16,070 --> 00:56:18,659
If you made it this far
through this practice,

1261
00:56:18,659 --> 00:56:21,085
you are my hero.

1262
00:56:21,085 --> 00:56:24,198
From my heart to yours, take good care.

1263
00:56:24,198 --> 00:56:25,484
Namaste.

1264
00:56:25,485 --> 00:56:30,485
(upbeat music)