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- Hello everyone and
welcome to Yoga With Adriene.

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

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a yoga practice to
melt your stress away.

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This is a really good practice
to align and find what feels

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good just in case
your day is going poorly.

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

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(upbeat music)

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Okay, my darling friends,
let's begin in a nice seated

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position on the ground.

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So come on down to the earth,
we'll get some of those earth

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vibes and grounding
vibes to help

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transform the energy and

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just your overall vibe.

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Whatever's going
on with you today.

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So take some time, perfect that
my voice is nice and low today

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to guide this practice.

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Take some time to
just get settled in.

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Whether you feel scattered or
perhaps you've been kind of

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moving on a rigid schedule
and you need some time to just

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soften and expand, let's take a
moment to just sit up nice and

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tall as you're ready
and as you're comfortable,

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close your eyes
or soften your gaze

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and just allow the sound of

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my voice to guide you here
for the next minute or two.

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Allow the hands to rest gently
on the knees of the thighs

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wherever feels comfortable.

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And then, see if you can align
your head over your heart and

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your heart right over
your center of gravity.

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So we're sitting up tall but
were also bringing our awareness

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inward to this line that runs

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from the tail all
the way up to the crown.

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Alright, welcome everyone.

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Start to deepen your breath

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and just notice
what's coming up here.

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Maybe you already
want to quit the video.

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"Oh, I don't
have time for this."

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Let's stick with it.

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Let's see how we can transform

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or move our body and our energy

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so that when we step off the
mat we feel

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balanced, aligned.

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Continue to gently deepen your
breath and again just see if you

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can align head over heart,
heart over pelvis.

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So the practice of centering
isn't always just as we all know

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a flip of the switch.

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So just really take this
allotted time here to notice

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your breath and align up
through the spine and align with

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whatever you're feeling today.

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Now, on your next inhale

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let the breath be big and full.

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And on your next exhale, let
it be long and as you do that,

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big exhalation,
relax the shoulders

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and then just repeat that cycle.

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Big, big full inhale,

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find what feels good
as you breathe in and

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then on the exhale let it be
long and lengthy and allow your

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shoulders to relax

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and notice how already
perhaps there is an

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invitation for the
energetic body to soften

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and just kind of
lean into this practice.

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It does a body good.

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It does a soul good

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to take some time
to balance it all out.

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Alright, just a couple more
quiet moments playing

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with that cycle of breath.

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Big inhale and
long extended exhale,

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relaxing the shoulders.

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You might start
to sit up a little taller,

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lifting your heart,
opening your heart and mind.

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Great, go for one more cycle.

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Try to really listen to the
sound of your breath

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as you breathe in and out.

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Awesome, then we'll drop the
chin to the chest and you're

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gonna open your eyes here,
bat your eyelashes open

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and continue nice
buoyant breathing here as

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we stretch the back
of the head, the neck.

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So a lot of tension, a lot of
stress energy can collect in the

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back of the neck, the shoulders

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so we're gonna start
tending to that right away.

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Sitting up nice and tall.

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If you're rounding
through the spine here,

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sit up tall do
that center plumb line.

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One more breath cycle
here tugging the shoulders

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away from the ears.

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Awesome, then rather than
just looking up towards the sky,

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lead with the nose you're gonna
imagine you're pushing a little

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ball of yarn forward.

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You're gonna shift
forward all the way,

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draw a big line with
the nose all the way up.

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Head over heart,
heart over pelvis.

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You come back in alignment and
then drop the chin to the chest.

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Here we go again, big inhale.

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Smoothing the heart forward,
leading with the nose.

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Look all the way up.

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Create space through
the front of the neck.

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Stretch, stretch, stretch.

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And then exhale, chin to chest.

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Now we can start to round
through and kind of exaggerate

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this movement as it
works for you and you're body.

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Inhale to lift up, and
then exhale to round through,

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chin to chest.

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Now keep it going.

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Sync up with your breath.

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Stretching through the front
side of the neck as you inhale

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perhaps and then look up.

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And then exhale,
stretching through the backside,

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chin to chest as you round.

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So it doesn't have to
be a huge movement here.

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Allowing yourself

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to connect to the subtle body,

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not just the big gross movements
all the time on the mat.

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Really tuning
our listening skills, yes.

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Let's do one more, big inhale.

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Long exhale and then we'll
come all the way back to center.

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Sweet, bring the
palms together, Namaste.

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Breathing deep.

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Head over heart,
heart over pelvis.

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And just notice where your
thoughts go and then as you

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really use your breath to
keep coming back to this

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moment of meditation,
this moment of observation

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see if you can tap
into a little inner smile.

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Particularly helpful if you've

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been having a
rough day thus far.

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Great, take one
more breath here.

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Maybe tuck the
chin just a little.

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Lean back.

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Nice, then we'll release
the fingers to the sides.

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Nice and easy breezy.

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Plant the left palm,
reach the right fingertips

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all the way up and over.

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Reach up and over.

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So we're not really cranking
into the posture but creating

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space as we move into

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the side body stretch.

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Up and over, one more breath.

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Then all the way back to
center and the same thing.

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Right hand comes down,
think up and over.

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So rather than just
cutting into the pose.

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Create space, play with it

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and then find your
side body stretch.

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Continue to deepen your breath,
don't worry about how it looks.

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Focus on the sensation, how it
feels to get the most out of

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your practice and this
precious time for yourself.

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Take one more breath and bring
it all the way back to center.

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Again, hands come together.

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We'll quietly whisper Namaste.

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So so much power in Namaste

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because you're recognizing

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the divine or the highest
in yourself while still

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acknowledging it
in everyone else.

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Particularly helpful when you
feel like kind of everything is

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working against you.

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But Namaste reminds,

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you that we're one

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and we're working together.

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And that's the
beauty of this channel, too.

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That we're all
practicing together.

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So we're owning our
stuff while still recognizing,

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ah, we're supported.

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Now we'll
interlace the fingertips.

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We're gonna press the palms
forward, up and back.

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Inhale, keep that
gesture moving all the way up.

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Pinkies go all the way back.

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You're gonna lift, lift, lift.

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Engage the pelvic floor.

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Lift up, up, up.
Take a deep breath in.

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And a long breath out.

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Keep it lifted, deep breath in.

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Relax the shoulders
as you breath out.

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Now once more, big breath in.

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This time as you exhale,
release the fingertips,

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bend at the elbows and then

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pull the tops of the hands back,

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back, back as you
stretch through the pecs here.

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So you could take a
Mudra here if you like.

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Otherwise, just nice
awareness in the fingertips as

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you lift up through the chest.

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Draw the
shoulder blades together.

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One more breath, you got it.
Pull the elbows back.

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Sit up nice and tall.
Lift up from the pelvic floor.

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Great, now with awareness,

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slowly closing the
elbows together.

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Palms come together
and back down to the heart.

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And we quietly whisper,
you can close your eyes here.

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Namaste.

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Beautiful, alright come
forward on to all fours.

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Take your time.

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Move nice and easy
like you love yourself.

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You should definitely start to
feel really good that you're

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taking this time for yourself
instead of just adding more on

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to your plate, your load.

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This is a smart choice so
feel good about that choice and

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really take this
time for yourself.

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Drop the belly,
open the chest, inhale.

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Exhale round through
the spine, chin to chest.

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Claw through the fingertips.

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With your breath inhale,
drop the belly,

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open the chest, open the throat.

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Exhale round through.

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Tuck the tail, press
into the tops of the feet.

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Once more, inhale,
open the chest,

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open your heart.

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And exhale
rounding through.

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Cat Pose.

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Breathe out.

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Beautiful, inhale, you're
gonna come to a neutral spine.

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Claw through the fingertips or

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you can always
come to fists here.

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Here we go. We're gonna connect
to that center plumb line.

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We're gonna get realigned here,
balance it all out.

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Press into the top your left
foot firmly and then you're

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gonna slowly
lift the right knee.

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We're just gonna
draw big circles

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with the right knee one way.

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Now, don't rush this.

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Nice and slow.

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Creating space
in the lower back,

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opening up
through the hip of course.

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Finding a little core stability.

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Then once you've
established one way,

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let's go and reverse it.

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Take the other route.
Reversing the circle.

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Notice if you're collapsing
into your joints here.

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Can you lift up?

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Tuck the chin,
just as we did before.

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Lengthen through
the back of the neck.

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Sweet, then
we're gonna come down.

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You're gonna take a Child's Pose
in-between here so bring the big

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toes together,
open the knees wide.

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Carve a line with
the nose, inhale,

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drop the belly, look forward.

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Find this shape.

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Great, then round
through the spine

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and take it all the way back.

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You're gonna press
into the fingertips,

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lift the wrists up for a nice
stretch through the forearm.

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And then melt
your sweet heart down.

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You can find a soft sway here or
you can allow the head to just

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rest heavy into the earth.

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Take a moment here to really
breathe in with intention.

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So, if you like, you
can inhale lots of love in.

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And same thing
as you breathe out,

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lots of love out.

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Intentional breath.
Inhale, lots of love in.

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Opening up through the
chest and shoulders and exhale,

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lots of love out.

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Sweet, draw your
navel up to your spine.

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From there,
move from your center

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all the way back
up to all fours.

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Reestablish a
nice Tabletop Position

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with a nice neutral spine.

252
00:13:30,000 --> 00:13:32,959
Press into the top your
right foot and then here we go,

253
00:13:32,959 --> 00:13:34,333
lifting the left knee this time.

254
00:13:34,333 --> 00:13:37,750
Big circles, oh yeah.

255
00:13:37,750 --> 00:13:39,834
Now careful not to rush.

256
00:13:41,667 --> 00:13:46,959
I love a good song
or good you know push

257
00:13:46,959 --> 00:13:49,708
but that's not what
we're here for today.

258
00:13:49,708 --> 00:13:52,875
Listen to the
sound of your breath.

259
00:13:52,875 --> 00:13:55,583
Don't let anybody rush you here.

260
00:13:55,583 --> 00:13:58,500
Trust that this
time is super valuable.

261
00:14:03,500 --> 00:14:06,291
Notice if you're clinching
in the jaw or the forehead.

262
00:14:08,500 --> 00:14:11,333
And then notice that you've
established one route and then

263
00:14:11,333 --> 00:14:13,917
we're gonna switch it up,
go the other way.

264
00:14:15,792 --> 00:14:20,208
Also a nice little move
for your abdominal muscles

265
00:14:20,208 --> 00:14:23,542
and for your glute muscles.

266
00:14:23,542 --> 00:14:25,500
Yeah, yeah.

267
00:14:28,333 --> 00:14:31,250
Alright, and then
slow and with control,

268
00:14:31,250 --> 00:14:32,959
we'll lower that down.

269
00:14:32,959 --> 00:14:36,583
So left knee comes in
alignment with the right knee.

270
00:14:36,583 --> 00:14:39,291
Wrists are right
underneath the shoulders.

271
00:14:39,291 --> 00:14:43,333
One more time, drop the belly,
open the chest.

272
00:14:43,333 --> 00:14:46,000
Cow Pose.

273
00:14:46,000 --> 00:14:49,000
Breathe in and then exhale,
round through,

274
00:14:49,000 --> 00:14:52,542
chin to chest to Cat Pose.

275
00:14:52,542 --> 00:14:53,500
Nice, inhale.

276
00:14:53,500 --> 00:14:56,000
Nice neutral spine
and check it out

277
00:14:56,000 --> 00:14:58,500
you're gonna now
take the right toes.

278
00:14:58,500 --> 00:15:02,083
Stretch 'em all the way out,
so straighten your right leg.

279
00:15:02,083 --> 00:15:03,792
Now you're gonna
rock front to rock back.

280
00:15:03,792 --> 00:15:07,458
Stretch through
the back of the leg.

281
00:15:07,458 --> 00:15:09,166
And then here we go,
from your center

282
00:15:09,166 --> 00:15:10,875
so careful and to
just sling your leg.

283
00:15:10,875 --> 00:15:15,625
How you move is everything
so nice connected

284
00:15:15,625 --> 00:15:17,291
transitions here, movement.

285
00:15:17,291 --> 00:15:19,000
You're gonna
integrate with your breath,

286
00:15:19,000 --> 00:15:20,834
keep breathing
as you slowly bring

287
00:15:20,834 --> 00:15:21,834
your right foot all the way up.

288
00:15:21,834 --> 00:15:24,542
And if you have to use your
hand to bring that foot up,

289
00:15:24,542 --> 00:15:27,959
awesome, do it. No biggie.

290
00:15:27,959 --> 00:15:30,166
Then track that front
knee over the front ankle.

291
00:15:30,166 --> 00:15:32,917
Just working with a little
detail today to focus our energy

292
00:15:32,917 --> 00:15:34,875
and our mind on this movement

293
00:15:34,875 --> 00:15:38,250
and not on what's
going on off the mat.

294
00:15:38,250 --> 00:15:41,291
And then you're gonna slowly
bring your hands up to Namaste

295
00:15:41,291 --> 00:15:43,458
or Prayer Position
right at the heart.

296
00:15:43,458 --> 00:15:45,792
Keep that front knee
over the front ankle.

297
00:15:45,792 --> 00:15:48,166
And then you're gonna actually
make sure those toes are not

298
00:15:48,166 --> 00:15:51,542
curled under today but you're
gonna use the top of the foot to

299
00:15:51,542 --> 00:15:53,333
really ground down.

300
00:15:53,333 --> 00:15:56,125
Start to feel that opening
through the front of the left

301
00:15:56,125 --> 00:16:00,166
thigh and the hip
crease up through the psoas,

302
00:16:00,166 --> 00:16:01,542
as all that good stuff.

303
00:16:01,542 --> 00:16:03,208
And then to
support that stretch,

304
00:16:03,208 --> 00:16:06,375
we'll squeeze the inner thighs
in and you should feel

305
00:16:06,375 --> 00:16:07,542
a sense of power here.

306
00:16:07,542 --> 00:16:10,333
So even if you feel
an intense deep stretch,

307
00:16:10,333 --> 00:16:14,166
feel how you can
connect to your power,

308
00:16:14,166 --> 00:16:19,250
your inner support system,
by hugging into the centerline.

309
00:16:19,250 --> 00:16:21,625
So we get really
stressed out you know,

310
00:16:21,625 --> 00:16:24,291
our nervous
system starts to fray,

311
00:16:24,291 --> 00:16:26,333
cortisol levels
start to change fast

312
00:16:26,333 --> 00:16:28,708
when things get
too spread out. Right?

313
00:16:28,708 --> 00:16:30,875
It's too taxing on the inside

314
00:16:30,875 --> 00:16:35,000
so use this very simple shape

315
00:16:35,000 --> 00:16:36,542
to find that
support from within.

316
00:16:36,542 --> 00:16:39,375
Lengthen your tailbone down,
lift your heart up towards the

317
00:16:39,375 --> 00:16:43,291
sky and then if you
can engage your core here.

318
00:16:43,291 --> 00:16:45,083
So imagine maybe your lower ribs

319
00:16:45,083 --> 00:16:48,792
getting really
heavy and hugging in.

320
00:16:48,792 --> 00:16:52,542
Make sure you can
see your front big toe.

321
00:16:52,542 --> 00:16:56,667
Inhale, lift the sternum
to the thumbs and exhale,

322
00:16:56,667 --> 00:16:59,625
relax the shoulders down.

323
00:16:59,625 --> 00:17:02,708
Inhale, maybe you draw a line
with the nose all the way up

324
00:17:02,708 --> 00:17:07,625
towards the sky and exhale draw
your shoulder blades together.

325
00:17:07,625 --> 00:17:11,750
Imagine you're pitching a pencil
just behind your heart space.

326
00:17:11,750 --> 00:17:13,375
Awesome, one more breath here.

327
00:17:13,375 --> 00:17:15,375
Press into the top
your back foot, you got it.

328
00:17:15,375 --> 00:17:19,125
Inhale, create length, space.

329
00:17:19,125 --> 00:17:23,625
Then exhale, relax
the shoulders down.

330
00:17:23,625 --> 00:17:27,666
Nice, slow and with
control take your heart forward.

331
00:17:27,666 --> 00:17:30,208
Fingertips come to the mat.
You're gonna lift the back knee.

332
00:17:30,208 --> 00:17:32,542
Stretch left heel towards
the back edge of your mat.

333
00:17:32,542 --> 00:17:35,000
Notice if you're
collapsing on yourself here.

334
00:17:35,000 --> 00:17:37,375
Even if you're having a
hard day let's see what happens

335
00:17:37,375 --> 00:17:39,542
we slowly start to open up

336
00:17:39,542 --> 00:17:42,083
and keep this awareness
from the crown of the head

337
00:17:42,083 --> 00:17:43,917
to the tip of the tail.

338
00:17:43,917 --> 00:17:45,959
Tip of the tail.

339
00:17:45,959 --> 00:17:47,917
Pull the right hip crease back.
One more breath.

340
00:17:47,917 --> 00:17:51,250
Really lift your
left knee up, up, up.

341
00:17:51,250 --> 00:17:54,041
And then slowly lower down.

342
00:17:54,041 --> 00:17:54,959
Plant the palms.

343
00:17:54,959 --> 00:17:58,125
Just come right back
to that Tabletop Position.

344
00:17:58,125 --> 00:17:59,834
Nice, neutral spine.

345
00:17:59,834 --> 00:18:00,750
Alright, you're doing awesome.

346
00:18:00,750 --> 00:18:03,667
Inhale, drop the belly,
open the chest.

347
00:18:03,667 --> 00:18:04,875
Now check it out, stay here.

348
00:18:04,875 --> 00:18:07,542
This time time stick your
tongue out as you breathe out

349
00:18:07,542 --> 00:18:09,959
and look up
towards your third eye.

350
00:18:12,208 --> 00:18:15,125
Once more, the ultimate
stress buster, dudes.

351
00:18:15,125 --> 00:18:19,250
Here we go, Lion's Breath.
Inhale, drop the belly.

352
00:18:19,250 --> 00:18:24,291
Exhale, tug the shoulders
back, stick your tongue out.

353
00:18:24,291 --> 00:18:25,625
Sweet.

354
00:18:25,625 --> 00:18:30,166
Draw the navel up to the spine
and as you're ready curl the

355
00:18:30,166 --> 00:18:34,875
left under,
stretch your left leg out.

356
00:18:34,875 --> 00:18:36,375
If the muscles
are a little tight,

357
00:18:36,375 --> 00:18:40,625
little sore you can
rock a little front to back,

358
00:18:40,625 --> 00:18:42,000
and front to back.

359
00:18:42,000 --> 00:18:46,041
And when you're
ready with intention,

360
00:18:46,041 --> 00:18:48,375
we'll bring that
left leg all the way up.

361
00:18:48,375 --> 00:18:51,333
If you have to use your hand,
awesome, do it.

362
00:18:51,333 --> 00:18:54,458
Own it.

363
00:18:54,458 --> 00:18:57,667
Own it all is the idea.

364
00:18:57,667 --> 00:18:58,417
Be aware.

365
00:18:58,417 --> 00:19:01,375
You know owning it is just
really having the awareness and

366
00:19:01,375 --> 00:19:04,250
having the lens
of love on, you know?

367
00:19:04,250 --> 00:19:06,333
Squeezing to the midline,
as you're ready,

368
00:19:06,333 --> 00:19:08,208
track front knee
over front ankle.

369
00:19:08,208 --> 00:19:10,583
We'll bring the
palms together in Namaste.

370
00:19:10,583 --> 00:19:13,583
You might even quietly
whisper to yourself again,

371
00:19:13,583 --> 00:19:17,125
Namaste.

372
00:19:17,125 --> 00:19:19,708
So I'm going there but you know
when we do things like that it's

373
00:19:19,708 --> 00:19:22,041
just a little reminder,
even subconsciously,

374
00:19:22,041 --> 00:19:25,000
that the words
we speak to ourself

375
00:19:25,000 --> 00:19:27,083
are the words we
speak to everyone else.

376
00:19:27,083 --> 00:19:29,166
We're all a
reflection of one another.

377
00:19:29,166 --> 00:19:30,750
You know, how we treat ourselves

378
00:19:30,750 --> 00:19:34,041
and how we care
ourselves matters.

379
00:19:34,041 --> 00:19:39,291
How we talk to ourselves kind of
depicts how we speak to others.

380
00:19:39,291 --> 00:19:42,166
The vocabulary that's available.

381
00:19:42,166 --> 00:19:47,250
So you know, Ru Paul
says it best (clears throat)

382
00:19:47,250 --> 00:19:50,500
but here we go.
Squeeze into the midline.

383
00:19:50,500 --> 00:19:52,583
So we know the actions,
we've done it on one side.

384
00:19:52,583 --> 00:19:56,708
See if you can play
with it on this side.

385
00:19:56,708 --> 00:19:59,333
So the first thing is like okay,
there's the stretch and the

386
00:19:59,333 --> 00:20:01,291
second thing is oh,
how am I gonna be here for

387
00:20:01,291 --> 00:20:02,083
longer than a breath?

388
00:20:02,083 --> 00:20:06,041
Okay, I got to find my anchor
which is in the back foot.

389
00:20:06,041 --> 00:20:08,750
I got to connect to
my inner support system.

390
00:20:08,750 --> 00:20:11,792
I'm not looking
for it outside of me.

391
00:20:11,792 --> 00:20:13,792
It's right here.

392
00:20:15,458 --> 00:20:18,667
Then align everything by
squeezing into the midline,

393
00:20:18,667 --> 00:20:20,667
hug the inner thighs in.

394
00:20:20,667 --> 00:20:22,208
And then as you're
ready you can begin

395
00:20:22,208 --> 00:20:24,875
to lift the sternum
up to the thumbs.

396
00:20:24,875 --> 00:20:26,875
Staying connected to your core.

397
00:20:33,792 --> 00:20:37,250
Make sure you can see your front
big toe and then once you feel

398
00:20:37,250 --> 00:20:41,625
like you have your foundation,
maybe then you carve a line with

399
00:20:41,625 --> 00:20:45,959
the nose forward, up and back.

400
00:20:45,959 --> 00:20:49,250
Again, press into
all of your back foot.

401
00:20:49,250 --> 00:20:50,417
Let that be your anchor.

402
00:20:50,417 --> 00:20:53,208
Press into that
big toe and pinky toe.

403
00:20:53,208 --> 00:20:55,166
Find your full
expression here today.

404
00:20:55,166 --> 00:20:57,959
Focus on what's
going on here right now.

405
00:20:57,959 --> 00:21:00,125
Big breath in.

406
00:21:00,125 --> 00:21:01,750
Relax the shoulders down.

407
00:21:01,750 --> 00:21:06,208
Big breath out.
One more time, big breath in.

408
00:21:06,208 --> 00:21:08,166
Maybe draw the
should blades together.

409
00:21:08,166 --> 00:21:11,083
Big breath out.

410
00:21:11,083 --> 00:21:14,125
Sweet, now slowly with control,
send your heart forward.

411
00:21:14,125 --> 00:21:16,542
Fingertips come to
the mat gently, with care.

412
00:21:16,542 --> 00:21:20,250
We'll curl the right toes under,
lift that back knee and really

413
00:21:20,250 --> 00:21:22,500
stretch, stretch, stretch
your right heel towards

414
00:21:22,500 --> 00:21:24,166
the back edge of your mat.

415
00:21:24,166 --> 00:21:26,750
Front knee stays
over front ankle.

416
00:21:26,750 --> 00:21:30,417
There's this attention to detail
not to get it right

417
00:21:30,417 --> 00:21:31,875
and not to just be safe.

418
00:21:31,875 --> 00:21:34,917
Of course, we want to be safe
in our body because moving with

419
00:21:34,917 --> 00:21:37,834
intention on the mat

420
00:21:37,834 --> 00:21:40,083
provides us with
a vocabulary and the

421
00:21:40,083 --> 00:21:43,834
experience to move
with intention off the mat.

422
00:21:43,834 --> 00:21:47,333
So you don't have to be so
stressed out and out of control.

423
00:21:47,333 --> 00:21:49,375
We can dial it back in.

424
00:21:49,375 --> 00:21:52,125
It happens though, I know.
Inhale, look forward.

425
00:21:52,125 --> 00:21:54,083
Lift your back knee up, up, up.

426
00:21:54,083 --> 00:21:55,834
And then exhale,
plant the palms.

427
00:21:55,834 --> 00:21:59,500
Yep, we're gonna do one Plank
so step the left toes back.

428
00:21:59,500 --> 00:22:02,250
Strong Plank Pose.

429
00:22:02,250 --> 00:22:05,208
So this is a pose that
can cause a bit of stress.

430
00:22:05,208 --> 00:22:06,667
So find your breath here.

431
00:22:06,667 --> 00:22:08,708
Tug the shoulders
away from the ears.

432
00:22:08,708 --> 00:22:11,417
Find that length in the side
body that we created before.

433
00:22:11,417 --> 00:22:13,250
Find the length in
the front of the neck,

434
00:22:13,250 --> 00:22:15,792
the back of the neck,
that we created before.

435
00:22:15,792 --> 00:22:20,125
Now, lift your heart up, stretch
your heels back and then send

436
00:22:20,125 --> 00:22:23,291
your gaze slightly
forward as we're here for five.

437
00:22:23,291 --> 00:22:25,917
Breathe deep, four.

438
00:22:25,917 --> 00:22:29,750
Three, two, soft
landing on the one.

439
00:22:29,750 --> 00:22:31,125
Lower the knees.

440
00:22:31,125 --> 00:22:33,208
Bring them together,
really together.

441
00:22:33,208 --> 00:22:37,083
Inhale to look forward,
lift the wrists.

442
00:22:37,083 --> 00:22:41,125
And then exhale to swim it
all the way around and down.

443
00:22:41,125 --> 00:22:43,125
Balasana, Child's Pose.

444
00:22:45,583 --> 00:22:46,917
Awesome work.

445
00:22:46,917 --> 00:22:48,875
Close your eyes.

446
00:22:52,333 --> 00:22:55,708
And once again,
befriend your breath.

447
00:22:55,708 --> 00:22:59,834
Feel the rise and
the fall of your spirit.

448
00:22:59,834 --> 00:23:03,708
Your guide.

449
00:23:03,708 --> 00:23:07,125
Such a powerful
tool in this day and age.

450
00:23:07,125 --> 00:23:09,125
(laughs) Especially.

451
00:23:14,625 --> 00:23:18,166
Relax your shoulders,
relax your neck.

452
00:23:18,166 --> 00:23:20,500
And once again,
inhale lots of love in.

453
00:23:23,083 --> 00:23:25,542
Exhale lots of love out.

454
00:23:30,792 --> 00:23:35,041
Alright my friends, now draw
your hands nice and slow

455
00:23:35,041 --> 00:23:37,792
back underneath your shoulders.

456
00:23:37,792 --> 00:23:41,083
And close your eyes

457
00:23:41,083 --> 00:23:45,834
and think of this
next movement as a Phoenix

458
00:23:45,834 --> 00:23:47,542
rising up from the ashes here.

459
00:23:47,542 --> 00:23:50,750
So press the tops of
your feet into the earth.

460
00:23:50,750 --> 00:23:53,750
Really feel your
hands on your mat.

461
00:23:53,750 --> 00:23:58,583
And connect to the ground as
you slowly begin to rise up.

462
00:24:01,375 --> 00:24:03,083
Then we'll slowly
make our way

463
00:24:03,083 --> 00:24:05,083
to a nice, comfortable seat.

464
00:24:07,500 --> 00:24:09,583
Back to one.

465
00:24:12,375 --> 00:24:13,917
Sit up nice and tall here.

466
00:24:13,917 --> 00:24:17,125
Allow the hands rest gently
wherever they naturally fall.

467
00:24:18,959 --> 00:24:20,792
And just take a
moment here to take stock.

468
00:24:20,792 --> 00:24:22,875
Oh, my, my, my.

469
00:24:22,875 --> 00:24:25,583
How a little really
does go a long way.

470
00:24:28,083 --> 00:24:31,583
Tap into that inner smile again.
You should feel proud.

471
00:24:34,625 --> 00:24:36,959
Happy.

472
00:24:36,959 --> 00:24:39,917
Supported.

473
00:24:39,917 --> 00:24:41,542
And I admire and respect you

474
00:24:41,542 --> 00:24:45,417
for taking this
time to tend to it.

475
00:24:49,417 --> 00:24:53,041
Take a deep breath in

476
00:24:53,041 --> 00:24:55,208
and exhale, relax the shoulders.

477
00:24:55,208 --> 00:24:59,125
Bring the hands together at the
heart one last time here today.

478
00:24:59,125 --> 00:25:01,083
Palms in Prayer Position.

479
00:25:02,875 --> 00:25:07,917
You can take this moment to set
a little intention for yourself.

480
00:25:07,917 --> 00:25:11,333
You could maybe
finish the sentence,

481
00:25:11,333 --> 00:25:13,959
"I choose..."

482
00:25:18,000 --> 00:25:20,959
Something unique
and authentic to your energy

483
00:25:20,959 --> 00:25:24,166
and where you're at today.

484
00:25:24,166 --> 00:25:27,000
Something
positive and supportive.

485
00:25:36,834 --> 00:25:41,291
Then consider it already done,
already so and we'll sign off by

486
00:25:41,291 --> 00:25:44,834
bringing the thumbs
right up to the third eye.

487
00:25:44,834 --> 00:25:49,834
Take a deep breath in,
long breath out.

488
00:25:52,125 --> 00:25:55,166
Thank you so much for sharing
your time and your energy with

489
00:25:55,166 --> 00:25:57,750
me and with all the beautiful
people around the world

490
00:25:57,750 --> 00:25:59,583
practicing here together.

491
00:25:59,583 --> 00:26:00,792
We'll take one final breath.

492
00:26:00,792 --> 00:26:05,458
Sit up nice and
tall and exhale to bow.

493
00:26:06,875 --> 00:26:09,291
Namaste.

494
00:26:09,291 --> 00:26:14,417
(upbeat music)