1 00:00:00,634 --> 00:00:02,402 - What's up everyone and welcome to Yoga With Adriene. 2 00:00:02,402 --> 00:00:04,705 I'm Adriene and that's Benji. 3 00:00:04,705 --> 00:00:06,874 And today we have an awesome deep stretch 4 00:00:06,874 --> 00:00:09,476 total body yoga for you so this is gonna be amazing 5 00:00:09,476 --> 00:00:12,613 if you're wanting to increase flexibility in your body. 6 00:00:12,613 --> 00:00:13,814 This is gonna be really awesome if you're 7 00:00:13,814 --> 00:00:16,350 wanting to stabilize the joints, everybody needs that. 8 00:00:16,350 --> 00:00:18,118 And this is a really great time to just really 9 00:00:18,118 --> 00:00:21,054 be with your breath, focus on alignment, 10 00:00:21,054 --> 00:00:23,123 and balance out whatever it is 11 00:00:23,123 --> 00:00:24,825 you got going on in your life. 12 00:00:24,825 --> 00:00:28,161 So hop into something comfy and let's get started. 13 00:00:28,161 --> 00:00:30,931 (upbeat music) 14 00:00:39,540 --> 00:00:43,810 Alright my darling friends, let's begin on our backs. 15 00:00:43,810 --> 00:00:45,212 Come to lie down. 16 00:00:46,580 --> 00:00:49,883 And right away when you get down there, 17 00:00:49,883 --> 00:00:53,520 go ahead and take a deep breath in. 18 00:00:53,520 --> 00:00:57,491 And as you exhale hug the knees into your chest. 19 00:01:00,494 --> 00:01:04,031 And again take a deep breath in and as you breath in 20 00:01:04,031 --> 00:01:06,133 a little deeper a little more conscious breath here, 21 00:01:06,133 --> 00:01:09,803 right from the start think of your breath in, your inhale, 22 00:01:09,803 --> 00:01:13,440 as an expansion and then think of your exhale 23 00:01:13,440 --> 00:01:17,344 as a bit of a contraction, navel drawing in. 24 00:01:17,344 --> 00:01:19,079 So there's the cycle of breath 25 00:01:19,079 --> 00:01:21,048 that we're gonna play with today 26 00:01:21,048 --> 00:01:23,016 for our deep stretch practice. 27 00:01:23,016 --> 00:01:28,009 That is inhale expansion and exhale contraction. 28 00:01:28,722 --> 00:01:33,293 I'm joined today by my assistant, Benji, Guru Benji. 29 00:01:33,293 --> 00:01:36,463 Thank you so much for being here Benji. 30 00:01:36,463 --> 00:01:38,565 Alright we're just taking a couple of full breaths 31 00:01:38,565 --> 00:01:42,760 to settle in, squeeze the knees up towards your chest. 32 00:01:42,760 --> 00:01:45,605 Notice the quality of air in the room 33 00:01:45,605 --> 00:01:48,108 or wherever you're practicing. 34 00:01:52,012 --> 00:01:54,614 And so we'll work today with the breath 35 00:01:54,614 --> 00:01:58,155 to create a full 360 36 00:01:58,155 --> 00:02:01,355 all encompassing experience, 37 00:02:01,355 --> 00:02:05,058 that includes not just the body, not just the physical, 38 00:02:05,058 --> 00:02:08,961 but the mind as well and also your heart space. 39 00:02:10,396 --> 00:02:12,446 So that's how we get the most out of this time, 40 00:02:12,446 --> 00:02:14,835 the most out of this practice. 41 00:02:14,835 --> 00:02:19,006 And then it's also a very generous act of self love. 42 00:02:20,240 --> 00:02:22,242 So on the surface we have the stretch 43 00:02:22,242 --> 00:02:26,146 but beyond that there's just so much more. 44 00:02:26,146 --> 00:02:29,549 Take one more big breath in and then again 45 00:02:29,549 --> 00:02:32,085 thinking contraction on the exhale we're gonna peel 46 00:02:32,085 --> 00:02:33,920 the nose up toward the knees. 47 00:02:33,920 --> 00:02:37,157 Now you may get nowhere near your knees and that's all good. 48 00:02:37,157 --> 00:02:40,227 We're working to create a little bit of spaciousness 49 00:02:40,227 --> 00:02:43,163 through each vertebrae of the spine. 50 00:02:43,163 --> 00:02:46,700 You're also feeling a nice support of the lower back. 51 00:02:46,700 --> 00:02:49,870 We're starting to tap into the muscles of our core. 52 00:02:49,870 --> 00:02:53,907 And you can stay here squeezing the knees up and in 53 00:02:53,907 --> 00:02:56,610 or release the fingertips, palms faced up, 54 00:02:56,610 --> 00:02:59,279 you're gonna reach them towards the front. 55 00:02:59,279 --> 00:03:02,816 Breathing deep here, make sure you're not clenching the face 56 00:03:02,816 --> 00:03:05,419 or shoulders, nice and relaxed. 57 00:03:05,419 --> 00:03:08,021 Might start to welcome a little bit of heat here. 58 00:03:08,021 --> 00:03:11,191 Take one more deep breath in. 59 00:03:11,191 --> 00:03:13,193 And one long breath out. 60 00:03:14,194 --> 00:03:17,431 And then slowly release head and shoulders to the earth. 61 00:03:17,431 --> 00:03:19,232 Alright grab your right knee, 62 00:03:19,232 --> 00:03:21,034 send your left leg all the way out. 63 00:03:21,034 --> 00:03:22,903 Let it hover just above the earth. 64 00:03:22,903 --> 00:03:25,839 Squeeze your right knee in towards your chest, 65 00:03:25,839 --> 00:03:27,207 and then open it up just a bit 66 00:03:27,207 --> 00:03:29,910 up towards your right shoulder. 67 00:03:29,910 --> 00:03:32,646 And then again right knee towards your chest 68 00:03:32,646 --> 00:03:35,148 or your figurative heart space, 69 00:03:35,148 --> 00:03:37,050 and then over towards your right shoulder, 70 00:03:37,050 --> 00:03:39,252 so you're just kind of creating a little compression 71 00:03:39,252 --> 00:03:42,456 in the front of your right hip crease. 72 00:03:42,456 --> 00:03:45,592 Great take one more deep breath in. 73 00:03:45,592 --> 00:03:49,096 Exhale to release, left heel to the earth. 74 00:03:52,499 --> 00:03:56,061 Now when you're in these shapes, 75 00:03:56,061 --> 00:03:58,405 we're not just hanging out, holding, waiting, 76 00:03:58,405 --> 00:04:00,107 but especially today with our deep stretch 77 00:04:00,107 --> 00:04:02,876 we're using the breath to move it forward, 78 00:04:02,876 --> 00:04:05,312 a little deeper, allow it to unfold. 79 00:04:05,312 --> 00:04:08,048 So think expansion on the inhale. 80 00:04:11,134 --> 00:04:15,055 And a bit of contraction as you breathe out. 81 00:04:15,933 --> 00:04:18,925 Now close your eyes and go ahead and soften 82 00:04:18,925 --> 00:04:20,594 through the toes and the feet. 83 00:04:20,594 --> 00:04:23,982 And again big inhalation in. 84 00:04:26,373 --> 00:04:28,702 And nice long exhale out. 85 00:04:31,728 --> 00:04:34,841 Great one more here, big breath in. 86 00:04:37,577 --> 00:04:39,246 And long breath out. 87 00:04:42,048 --> 00:04:44,484 Fabulous now again activate your left foot, 88 00:04:44,484 --> 00:04:46,386 so press into your left heel, 89 00:04:46,386 --> 00:04:49,122 and activate your right foot, press into your right heel. 90 00:04:49,122 --> 00:04:50,857 And this time you're gonna grab the right hand, 91 00:04:50,857 --> 00:04:52,259 or take the right hand and you're gonna grab 92 00:04:52,259 --> 00:04:54,628 the inner arch of your right foot. 93 00:04:54,628 --> 00:04:56,329 Now if that doesn't quite, 94 00:04:56,329 --> 00:04:57,564 if your hand doesn't quite make it there, 95 00:04:57,564 --> 00:05:02,068 just grab the inner calf muscle here, the inner leg, 96 00:05:02,068 --> 00:05:03,637 you can just grab here. 97 00:05:06,439 --> 00:05:08,542 Creating a little one legged stirrup posture here, 98 00:05:08,542 --> 00:05:11,278 so here kick your right foot up towards the sky 99 00:05:11,278 --> 00:05:13,480 and then anchor your right shoulder down. 100 00:05:13,480 --> 00:05:15,649 If this is way way way way way too much in the hips, 101 00:05:15,649 --> 00:05:18,218 just lift your left knee and firmly plant 102 00:05:18,218 --> 00:05:22,055 your left foot on the ground for a little more stability. 103 00:05:22,055 --> 00:05:23,990 Breathing deep, inhale. 104 00:05:25,806 --> 00:05:27,027 And exhale. 105 00:05:29,109 --> 00:05:32,994 Opening up through that right hamstring, big inhalation. 106 00:05:34,901 --> 00:05:37,434 And long exhale. 107 00:05:39,739 --> 00:05:41,808 One more time big inhale. 108 00:05:44,077 --> 00:05:46,345 And long breath out. 109 00:05:47,847 --> 00:05:50,150 Awesome now take that right foot, 110 00:05:50,150 --> 00:05:53,753 we're gonna cross it over the top of the left thigh. 111 00:05:53,753 --> 00:05:55,188 So just crossing over, 112 00:05:55,188 --> 00:05:57,057 creating a little figure four shape here, 113 00:05:57,057 --> 00:05:59,326 peek at me if you need to. 114 00:05:59,326 --> 00:06:01,261 And then press the palms down into the earth, 115 00:06:01,261 --> 00:06:03,663 connect to your core and slowly lift 116 00:06:03,663 --> 00:06:05,966 the left leg up high towards the sky. 117 00:06:05,966 --> 00:06:08,802 Now left leg does not have to straighten, 118 00:06:08,802 --> 00:06:11,171 but both feet are nice and active here. 119 00:06:11,171 --> 00:06:13,773 Inhale in, exhale lower it down. 120 00:06:15,279 --> 00:06:16,443 Inhale. 121 00:06:18,144 --> 00:06:21,081 Exhale, navel draws in, lift it up. 122 00:06:23,049 --> 00:06:24,484 Now I'll sync you up with the breath, here we go. 123 00:06:24,484 --> 00:06:25,819 Inhale to lower. 124 00:06:27,428 --> 00:06:28,922 Exhale to lift. 125 00:06:30,984 --> 00:06:32,559 Inhale to lower. 126 00:06:34,427 --> 00:06:38,431 And exhale to lift, press the palms into the earth firmly. 127 00:06:38,431 --> 00:06:41,505 One more time, inhale to lower. 128 00:06:41,505 --> 00:06:43,970 And exhale to lift. 129 00:06:43,970 --> 00:06:46,606 Awesome bend the left knee, thread the needle, 130 00:06:46,606 --> 00:06:49,776 right fingertips go in through the hole, interlace, 131 00:06:49,776 --> 00:06:53,382 and we'll squeeze the legs up towards the chest, the heart. 132 00:06:55,382 --> 00:06:59,119 Keep the feet active here and now just nice full breaths, 133 00:06:59,119 --> 00:07:00,053 you got it. 134 00:07:05,191 --> 00:07:08,428 Start to let go of the day thus far. 135 00:07:08,428 --> 00:07:12,198 Anything that you have coming after this practice 136 00:07:12,198 --> 00:07:13,633 or on the agenda, 137 00:07:14,801 --> 00:07:16,770 see if you can allow the mind to be at ease, 138 00:07:16,770 --> 00:07:19,572 just give yourself permission to be really present here, 139 00:07:19,572 --> 00:07:21,775 I know it's tricky and tough for someone to tell you that. 140 00:07:21,775 --> 00:07:24,909 But maybe it's what you need. 141 00:07:24,909 --> 00:07:27,947 Just a little time and space, 142 00:07:27,947 --> 00:07:30,850 to stretch and be with your breath. 143 00:07:32,352 --> 00:07:35,255 Alright releasing left foot to the ground. 144 00:07:35,255 --> 00:07:37,123 And slowly taking it to the other side. 145 00:07:37,123 --> 00:07:38,892 So what we'll do is we'll start by lifting 146 00:07:38,892 --> 00:07:42,796 the left knee in towards the chest, squeeze, 147 00:07:42,796 --> 00:07:44,764 and send the right leg out to hover. 148 00:07:44,764 --> 00:07:48,935 We start to tap into the muscles of the abdominal wall here. 149 00:07:50,136 --> 00:07:51,371 Breathing deep. 150 00:07:52,472 --> 00:07:53,907 So if you're a beginner you'll start 151 00:07:53,907 --> 00:07:55,975 to feel a little shake here. 152 00:07:55,975 --> 00:07:57,477 If you've been on your mat for a while 153 00:07:57,477 --> 00:07:59,145 play with the subtle body, 154 00:07:59,145 --> 00:08:02,816 scoop the tail bone up, draw the navel down, 155 00:08:02,816 --> 00:08:04,451 relax the shoulders, 156 00:08:04,451 --> 00:08:06,519 play with the natural curvature of the spine, 157 00:08:06,519 --> 00:08:07,821 finding support from within. 158 00:08:07,821 --> 00:08:11,524 So there's always so much depth to play with here. 159 00:08:11,524 --> 00:08:12,759 Breathing deep. 160 00:08:15,128 --> 00:08:16,596 And then here we go, if you haven't already, 161 00:08:16,596 --> 00:08:18,098 start to draw the left knee towards 162 00:08:18,098 --> 00:08:20,300 the left shoulder just a bit. 163 00:08:20,300 --> 00:08:21,601 This is a very small move here, 164 00:08:21,601 --> 00:08:23,770 and then in towards center. 165 00:08:23,770 --> 00:08:25,472 Again we're creating just a little massage 166 00:08:25,472 --> 00:08:28,041 in the front of the right hip crease. 167 00:08:28,041 --> 00:08:32,111 We're also challenging our center of gravity. 168 00:08:32,111 --> 00:08:35,782 Gonna feel it in the abductor here, oh yeah. 169 00:08:37,384 --> 00:08:41,453 Back and forth back and forth with the left knee. 170 00:08:46,019 --> 00:08:47,727 And then take one more deep breath in, 171 00:08:47,727 --> 00:08:49,963 bring your left knee back in towards your center, 172 00:08:49,963 --> 00:08:52,665 so hug it in, and then exhale, 173 00:08:52,665 --> 00:08:57,303 slowly release the right heel down to the earth. 174 00:08:57,303 --> 00:09:00,373 Alright left hand comes to the left inner arch. 175 00:09:00,373 --> 00:09:02,375 Move nice and slow here, 176 00:09:02,375 --> 00:09:04,577 opening up through that hip. 177 00:09:04,577 --> 00:09:08,481 So left foot, sole of the foot now goes towards the sky. 178 00:09:08,481 --> 00:09:10,050 You can bring the right hand to the earth 179 00:09:10,050 --> 00:09:11,584 for a little stability or maybe on the front 180 00:09:11,584 --> 00:09:12,919 of the right hip crease. 181 00:09:12,919 --> 00:09:17,524 We're opening up left hamstring up towards the heavens here. 182 00:09:17,524 --> 00:09:21,961 Strong bright energy through the toes to protect the knee. 183 00:09:21,961 --> 00:09:24,597 And then I'm working again to create a full body experience, 184 00:09:24,597 --> 00:09:26,299 not isolate experiences, 185 00:09:26,299 --> 00:09:28,968 so see if you can relax your shoulders, 186 00:09:28,968 --> 00:09:32,772 see if you can let your ribcage just be nice and heavy here, 187 00:09:32,772 --> 00:09:34,441 hips nice and heavy. 188 00:09:40,613 --> 00:09:44,207 And then reconnect with your breath, find a new breath. 189 00:09:55,328 --> 00:09:58,231 Again if this is too much you can bend the right knee, 190 00:09:58,231 --> 00:10:00,066 bring the sole of the right foot to the ground 191 00:10:00,066 --> 00:10:02,001 for a little stability. 192 00:10:09,322 --> 00:10:12,612 And then to release nice and slow, 193 00:10:12,612 --> 00:10:14,013 take the hand away, 194 00:10:14,013 --> 00:10:16,416 cross the left ankle over the top of the right thigh, 195 00:10:16,416 --> 00:10:18,685 so you're opening now left knee towards 196 00:10:18,685 --> 00:10:21,120 the bottom right corner of your mat. 197 00:10:21,120 --> 00:10:23,289 Just take a second to feel that out. 198 00:10:23,289 --> 00:10:25,191 If you're super tight in the hips all of this work 199 00:10:25,191 --> 00:10:28,261 already has been maybe a little bit intense, 200 00:10:28,261 --> 00:10:31,965 but all the more reason for you to be here on your mat. 201 00:10:31,965 --> 00:10:33,900 And also the reason that we're starting 202 00:10:33,900 --> 00:10:35,535 nice and low to the ground so that you're not 203 00:10:35,535 --> 00:10:36,803 having to do a bunch of weight bearing 204 00:10:36,803 --> 00:10:39,005 work here in the beginning. 205 00:10:39,005 --> 00:10:40,307 Alright take a deep breath in, 206 00:10:40,307 --> 00:10:41,975 press your hands into the earth. 207 00:10:41,975 --> 00:10:43,843 You can also grab the outer edges of the mat 208 00:10:43,843 --> 00:10:45,879 if it was a little bit hard for you last time. 209 00:10:45,879 --> 00:10:49,315 And inhale, lift the legs all the way up. 210 00:10:51,247 --> 00:10:54,187 And then exhale all the way down. 211 00:10:55,021 --> 00:10:56,256 Now let's sync up with the breath here, 212 00:10:56,256 --> 00:10:59,325 so big inhale at the bottom. 213 00:10:59,325 --> 00:11:03,763 Use the contraction to lift back up and we flow. 214 00:11:03,763 --> 00:11:05,098 Inhale to lower. 215 00:11:07,667 --> 00:11:08,902 Exhale to lift. 216 00:11:11,271 --> 00:11:13,139 And eventually you wanna try to slow this down 217 00:11:13,139 --> 00:11:17,810 so that you're building strength but just do your best here 218 00:11:17,810 --> 00:11:20,213 so inhale to lower. 219 00:11:20,213 --> 00:11:24,384 Move in a rhythm that feels good for you and exhale to lift. 220 00:11:28,221 --> 00:11:29,389 Tuck the chin. 221 00:11:30,256 --> 00:11:32,525 Try to keep length from crown to tail here 222 00:11:32,525 --> 00:11:34,994 so it's just an awareness. 223 00:11:34,994 --> 00:11:38,398 Hug the lower ribs down and in. 224 00:11:38,398 --> 00:11:40,466 Use that contraction of navel to spine 225 00:11:40,466 --> 00:11:44,637 to really lift the legs up and hug the lower ribs down. 226 00:11:46,806 --> 00:11:48,074 If you're starting to sweat a little 227 00:11:48,074 --> 00:11:49,976 here or shake, awesome, 228 00:11:51,277 --> 00:11:53,913 beautiful, welcome that. 229 00:11:53,913 --> 00:11:57,409 It's a sign of being strong and alive, not weak. 230 00:12:01,374 --> 00:12:05,091 And then slowly we'll release, beautiful. 231 00:12:06,259 --> 00:12:07,327 Bend the right knee, 232 00:12:07,327 --> 00:12:08,928 sole of the right foot comes to the ground, 233 00:12:08,928 --> 00:12:09,762 thread the needle, 234 00:12:09,762 --> 00:12:12,465 left fingertips are gonna go through the hole here, 235 00:12:12,465 --> 00:12:14,901 hey yo and then squeeze the lower body 236 00:12:14,901 --> 00:12:18,879 up towards the chin, the chest. 237 00:12:23,076 --> 00:12:25,912 Breathe, breathe, close your eyes. 238 00:12:27,780 --> 00:12:31,284 And breathe nice long smooth deep breaths. 239 00:12:37,557 --> 00:12:41,162 Maybe find some soft gentle movement in the head, the neck. 240 00:12:47,133 --> 00:12:49,669 And then release, awesome, nice and slow release, 241 00:12:49,669 --> 00:12:52,005 hug both knees into the chest. 242 00:12:52,005 --> 00:12:54,240 Inhale in, exhale, take your lower body, 243 00:12:54,240 --> 00:12:56,709 your legs, your knees, all the way over to the left. 244 00:12:56,709 --> 00:12:58,244 Open the arms super wide, 245 00:12:58,244 --> 00:13:01,414 and turn to look past your right hand. 246 00:13:03,616 --> 00:13:04,851 Deep breath in. 247 00:13:06,352 --> 00:13:08,621 Exhale, navel draws down to the core of the earth, 248 00:13:08,621 --> 00:13:10,823 knees come through center and take it to the other side. 249 00:13:10,823 --> 00:13:13,326 Knees fall to the right, big stretch here, 250 00:13:13,326 --> 00:13:16,929 and turn to look past your left fingertips, 251 00:13:17,830 --> 00:13:20,413 recline twist, inhale in. 252 00:13:21,868 --> 00:13:23,636 And exhale back to center, 253 00:13:23,636 --> 00:13:25,204 cross the right ankle over the left, 254 00:13:25,204 --> 00:13:27,540 grab the outer edges of your feet. 255 00:13:27,540 --> 00:13:29,308 We're just gonna stretch the tops of the feet 256 00:13:29,308 --> 00:13:33,246 by pointing the toes here and lifting the heels up, up, up. 257 00:13:33,246 --> 00:13:34,414 Big breath in. 258 00:13:35,615 --> 00:13:38,384 We're also creating nice strong 259 00:13:39,419 --> 00:13:41,654 muscles that hug around the joints, 260 00:13:41,654 --> 00:13:45,792 so nice stable joints here, kick, kick, kick, kick, kick, 261 00:13:45,792 --> 00:13:47,460 point the toes, 262 00:13:47,460 --> 00:13:50,763 and then release and switch left ankle on top, 263 00:13:50,763 --> 00:13:52,832 grab the outer edges of the feet, 264 00:13:52,832 --> 00:13:54,901 and again point the toes, lift the heels, 265 00:13:54,901 --> 00:13:56,613 and kick the feet up just a bit here, 266 00:13:56,613 --> 00:13:59,105 we're getting a nice stretch in the tops of the feet, 267 00:13:59,105 --> 00:14:01,641 the ankles, but also creating stability 268 00:14:01,641 --> 00:14:03,142 around the knees, the joints. 269 00:14:03,142 --> 00:14:04,377 Deep breath in. 270 00:14:05,812 --> 00:14:07,947 And exhale to release, awesome. 271 00:14:07,947 --> 00:14:09,615 Bring the feet to the ground, 272 00:14:09,615 --> 00:14:11,851 nice and easy turn to one side, 273 00:14:11,851 --> 00:14:15,088 and slowly press your way up to a seat. 274 00:14:20,259 --> 00:14:22,729 Alright sit up nice and tall, legs are crossed, 275 00:14:22,729 --> 00:14:25,798 ankles crossed, going right into it. 276 00:14:25,798 --> 00:14:27,366 We're gonna bring the left elbow down 277 00:14:27,366 --> 00:14:29,359 to the earth here nice and slow. 278 00:14:29,359 --> 00:14:30,503 Hi Benji. 279 00:14:32,705 --> 00:14:37,569 Benji's got some zenned out vibes today. 280 00:14:41,714 --> 00:14:42,548 Left elbow to the ground. 281 00:14:42,548 --> 00:14:46,586 So you're gonna feel this in the right side body, 282 00:14:46,586 --> 00:14:49,325 the back body, the hip. 283 00:14:50,456 --> 00:14:52,592 If this is too much then we'll just lift 284 00:14:52,592 --> 00:14:55,161 the hand up here and come here. 285 00:14:57,864 --> 00:14:59,432 Once you feel like you have this, 286 00:14:59,432 --> 00:15:02,101 start to bring your breath into the picture, 287 00:15:02,101 --> 00:15:04,337 and allow your right glute, 288 00:15:04,337 --> 00:15:08,641 your right booty to get really, really heavy here. 289 00:15:08,641 --> 00:15:09,909 Then notice we're just hanging out here 290 00:15:09,909 --> 00:15:14,313 and the neck lengthen through the crown of the head. 291 00:15:14,313 --> 00:15:15,815 Then when you're ready take the right fingertips 292 00:15:15,815 --> 00:15:18,317 behind the right ear and inhale, 293 00:15:18,317 --> 00:15:20,620 reach, reach, reach toward the left side. 294 00:15:20,620 --> 00:15:23,322 Big stretch here, inhale in, 295 00:15:23,322 --> 00:15:28,060 exhale right hand's gonna come right to the front. 296 00:15:28,060 --> 00:15:31,497 Beautiful then take it all the way, thumb back, 297 00:15:31,497 --> 00:15:33,900 pinky forward, all the way back, open through the chest, 298 00:15:33,900 --> 00:15:37,303 and then reach towards the front. 299 00:15:37,303 --> 00:15:39,505 Then you keep this movement going just a couple more times. 300 00:15:39,505 --> 00:15:42,909 Right thumb back, reach to the side. 301 00:15:42,909 --> 00:15:47,046 And your fingertips forwards, and right thumb back. 302 00:15:48,147 --> 00:15:50,517 And fingertips forwards. 303 00:15:50,517 --> 00:15:53,152 And one more time, this time try to really revolve, 304 00:15:53,152 --> 00:15:56,189 or rotate your heart all the way up towards the sky, 305 00:15:56,189 --> 00:16:00,560 maybe look up towards the sky, big stretch, big breath. 306 00:16:00,560 --> 00:16:04,497 And then exhale to release everything. 307 00:16:04,497 --> 00:16:08,768 Just take a second here, head over heart, heart over pelvis. 308 00:16:08,768 --> 00:16:12,705 Close your eyes and just evaluate how you feel. 309 00:16:13,639 --> 00:16:17,810 Left side of the torso and right side of the torso. 310 00:16:22,815 --> 00:16:23,816 Alright and then when you're ready 311 00:16:23,816 --> 00:16:25,985 take the right elbow down. 312 00:16:33,309 --> 00:16:35,628 This is a great one to kind of build focus 313 00:16:35,628 --> 00:16:37,230 on sensation over your shape. 314 00:16:37,230 --> 00:16:39,365 If you're just in extended side angle, 315 00:16:39,365 --> 00:16:40,833 there's temptation to just really get 316 00:16:40,833 --> 00:16:43,002 into that posture and nail the asana. 317 00:16:43,002 --> 00:16:46,639 So here we are focusing on the sensation over the shape. 318 00:16:46,639 --> 00:16:49,876 The left sits bone is gonna wanna come up here. 319 00:16:49,876 --> 00:16:51,944 So see if you can anchor, anchor, anchor, 320 00:16:51,944 --> 00:16:54,146 through the power of your breath, 321 00:16:54,146 --> 00:16:57,984 create more space to get that left glute down. 322 00:16:59,318 --> 00:17:02,355 Right shoulders over the right elbow here. 323 00:17:02,355 --> 00:17:03,589 And again if this is too much, 324 00:17:03,589 --> 00:17:06,992 if we need to tap into some deeper fuller breaths, 325 00:17:06,992 --> 00:17:10,396 and have more weeks of regular practice 326 00:17:10,396 --> 00:17:12,865 in order to get that elbow down then let that be the case 327 00:17:12,865 --> 00:17:17,036 and lift your right hand to the earth and take your time. 328 00:17:19,605 --> 00:17:21,273 There are so many shapes in yoga 329 00:17:21,273 --> 00:17:22,851 and just so many experiences that I have 330 00:17:22,851 --> 00:17:25,511 that I just never thought I would have. 331 00:17:25,511 --> 00:17:27,847 I never thought my body would have that spaciousness. 332 00:17:27,847 --> 00:17:29,849 In fact people ask me all the time, 333 00:17:29,849 --> 00:17:31,684 "Have you always been flexible?" 334 00:17:31,684 --> 00:17:34,699 And the answer is no way Jose. 335 00:17:36,569 --> 00:17:39,425 So use your breath here, in fact feel the inhale, 336 00:17:39,425 --> 00:17:43,752 feel the skin of your left lower back stretch. 337 00:17:44,897 --> 00:17:48,401 Also really really good for the body here. 338 00:17:49,468 --> 00:17:53,327 Not just your muscles lengthening, 339 00:17:53,327 --> 00:17:56,542 but so great for the kidneys. 340 00:17:56,542 --> 00:17:59,578 Make sure that you're not dropping your right shoulder, 341 00:17:59,578 --> 00:18:03,783 but keeping that awareness through the crown. 342 00:18:03,783 --> 00:18:06,586 And then now after you've taken a solid moment 343 00:18:06,586 --> 00:18:08,821 to evaluate, to notice the sensation 344 00:18:08,821 --> 00:18:10,256 and to check in with your breath, 345 00:18:10,256 --> 00:18:12,158 take your left fingertips and bring them 346 00:18:12,158 --> 00:18:14,393 right behind your left ear. 347 00:18:15,861 --> 00:18:17,430 It's more fun this way too. 348 00:18:17,430 --> 00:18:20,599 And then reach out to the right, big stretch, 349 00:18:20,599 --> 00:18:21,934 big, big, big stretch. 350 00:18:21,934 --> 00:18:24,003 Keep the left glute heavy so you're actively 351 00:18:24,003 --> 00:18:27,239 anchoring down through the top of the left thigh bone. 352 00:18:27,239 --> 00:18:31,077 And then here we go, left thumb pulls back, inhale. 353 00:18:31,077 --> 00:18:33,946 Exhale, just take your arm right to center. 354 00:18:33,946 --> 00:18:38,250 So you're reaching right out in front, and then here we go. 355 00:18:38,250 --> 00:18:41,253 Smoothing your left palm on an imaginary surface here, 356 00:18:41,253 --> 00:18:43,322 pull the left thumb back. 357 00:18:44,490 --> 00:18:48,327 And find your breath as you bring it back to center, 358 00:18:48,327 --> 00:18:51,163 and now continue this on your own. 359 00:18:56,202 --> 00:18:59,032 So good for the posture. 360 00:19:01,941 --> 00:19:04,777 You're gonna feel so awesome after this man. 361 00:19:04,777 --> 00:19:07,480 Pull the left thumb back, breath in. 362 00:19:07,480 --> 00:19:10,349 And exhale, smoothing your palm on imaginary surface, 363 00:19:10,349 --> 00:19:11,517 reach forward. 364 00:19:15,921 --> 00:19:18,324 Alright and then next time you pull your left thumb back, 365 00:19:18,324 --> 00:19:20,670 really pull it back, wrap that left shoulder blade around, 366 00:19:20,670 --> 00:19:23,396 open, revolve, chest up towards the sky, 367 00:19:23,396 --> 00:19:26,565 maybe look up, claw through your right fingertips, 368 00:19:26,565 --> 00:19:31,569 inhale, and exhale, come back to center nice and slow. 369 00:19:32,538 --> 00:19:35,441 Head over heart, heart over pelvis. 370 00:19:36,342 --> 00:19:39,348 Just take a second to 371 00:19:39,348 --> 00:19:42,348 evaluate, feel it out, 372 00:19:42,348 --> 00:19:43,683 relax your shoulders, 373 00:19:43,683 --> 00:19:47,086 lift up through your chest to your heart. 374 00:19:50,823 --> 00:19:53,092 Great inhale in, exhale, 375 00:19:53,092 --> 00:19:56,495 make your way to all fours nice and slow. 376 00:19:57,363 --> 00:19:58,864 Tabletop Position. 377 00:20:01,233 --> 00:20:02,702 Wrists underneath the shoulders, 378 00:20:02,702 --> 00:20:05,404 knees directly underneath your hip points, 379 00:20:05,404 --> 00:20:06,972 press into the tops of the feet, 380 00:20:06,972 --> 00:20:10,309 and claw through the fingertips, strong. 381 00:20:11,051 --> 00:20:14,483 Then imagine your front body really lifting up here 382 00:20:14,483 --> 00:20:16,779 to meet your back body. 383 00:20:16,779 --> 00:20:18,931 So lift everything up towards the sky 384 00:20:18,931 --> 00:20:20,063 so we're not collapsing to the ground 385 00:20:20,063 --> 00:20:22,979 but rather defying gravity and lifting up with awareness 386 00:20:22,979 --> 00:20:25,624 all the way to the ceiling. 387 00:20:27,974 --> 00:20:30,934 Then keep that awareness as you inhale drop the belly, 388 00:20:30,934 --> 00:20:33,132 and open the chest. 389 00:20:35,328 --> 00:20:39,774 Exhale, navel to spine, crown to the earth. 390 00:20:41,160 --> 00:20:45,297 Inhale, drop the belly, open the chest, 391 00:20:45,297 --> 00:20:48,756 move with your breath, exhale, rounding through. 392 00:20:50,241 --> 00:20:52,952 Inhale, open the chest. 393 00:20:54,697 --> 00:20:57,189 And exhale round through. 394 00:20:57,811 --> 00:20:59,819 Awesome inhale to Tabletop Position, 395 00:20:59,819 --> 00:21:01,856 bring the two big toes together, 396 00:21:01,856 --> 00:21:03,543 bring the knees as wide as the mat, 397 00:21:03,543 --> 00:21:06,706 and then send the hips back nice and slow, 398 00:21:06,706 --> 00:21:09,850 reach the fingertips actively towards the front edge 399 00:21:09,850 --> 00:21:13,472 of the mat or in my case towards Benji. 400 00:21:14,447 --> 00:21:18,310 And then inhale and then exhale melt your heart down. 401 00:21:18,310 --> 00:21:19,611 As you melt your heart down, 402 00:21:19,611 --> 00:21:22,487 option here to really lift the palms up 403 00:21:22,487 --> 00:21:23,891 and just press into the fingertips, 404 00:21:23,891 --> 00:21:26,844 get a little deeper stretch. 405 00:21:26,844 --> 00:21:29,600 And once again listening to the sound of your breath. 406 00:21:29,600 --> 00:21:33,668 Thinking about expansion as you inhale. 407 00:21:33,668 --> 00:21:36,662 And contraction as you exhale. 408 00:21:37,233 --> 00:21:39,555 And if that doesn't work for you just think about 409 00:21:39,555 --> 00:21:44,535 getting bigger and think full breath on the inhale, 410 00:21:45,278 --> 00:21:49,893 and then think about getting softer on the exhale. 411 00:21:51,885 --> 00:21:55,288 So bigger fuller on the inhale. 412 00:21:55,288 --> 00:21:59,359 And then softer almost a surrender on the exhale. 413 00:22:00,330 --> 00:22:02,699 Great now walk the hands off your yoga mat 414 00:22:02,699 --> 00:22:05,168 and over to the left, big stretch. 415 00:22:05,168 --> 00:22:07,437 Let the hips remain heavy here. 416 00:22:07,437 --> 00:22:11,230 Inhale, and exhale chin to chest. 417 00:22:14,407 --> 00:22:16,142 Beautiful inhale lift the chin, 418 00:22:16,142 --> 00:22:19,979 walk it all the way over towards the right side. 419 00:22:19,979 --> 00:22:24,417 Hips nice and heavy here, inhale, reach, look forward, 420 00:22:24,417 --> 00:22:27,820 and exhale, draw your chin to your chest. 421 00:22:29,702 --> 00:22:33,106 Awesome, slowly release, come back to center, 422 00:22:33,106 --> 00:22:36,075 press into the tops of the feet to come all the way back up. 423 00:22:36,075 --> 00:22:38,578 Walk the knees underneath the hips and here we go, 424 00:22:38,578 --> 00:22:41,648 Downward Facing Dog, nice and slow, 425 00:22:41,648 --> 00:22:46,383 so set your hands up with a meticulous love, 426 00:22:46,383 --> 00:22:49,052 and then curl your toes the same way. 427 00:22:49,052 --> 00:22:53,223 And when you're ready peel the tail all the way up. 428 00:22:56,869 --> 00:22:59,172 Pedal it out, feel a nice deep stretch 429 00:22:59,172 --> 00:23:00,940 through the backs of the legs. 430 00:23:00,940 --> 00:23:02,642 And see if you can really be present, 431 00:23:02,642 --> 00:23:05,901 I know it's hard to hear the sometimes, with the sensation. 432 00:23:05,901 --> 00:23:09,838 So perhaps close your eyes in order to do that. 433 00:23:10,627 --> 00:23:14,230 Create spaciousness in the shoulders. 434 00:23:14,230 --> 00:23:15,498 Whatever that means to you, 435 00:23:15,498 --> 00:23:18,030 maybe opening the elbow creases towards 436 00:23:18,030 --> 00:23:20,266 the front of your yoga mat. 437 00:23:24,921 --> 00:23:28,891 Maybe you're turning the big toes in just a bit. 438 00:23:28,891 --> 00:23:32,168 Maybe letting go of something that's been bugging you. 439 00:23:35,021 --> 00:23:38,024 Awesome then when you're ready anchor the left heel down, 440 00:23:38,024 --> 00:23:40,059 and send the right leg out, 441 00:23:40,059 --> 00:23:43,162 and then slowly bring the right knee all the way up and in 442 00:23:43,162 --> 00:23:48,034 as you step your right foot up, lower your left knee down. 443 00:23:48,034 --> 00:23:50,203 Fingertips are on the yoga mat and we just find soft 444 00:23:50,203 --> 00:23:52,371 easy movement here. 445 00:23:52,371 --> 00:23:54,941 Maybe walk that left knee back. 446 00:23:56,129 --> 00:23:57,396 Maybe not. 447 00:23:58,681 --> 00:23:59,816 Front knee over front ankle, 448 00:23:59,816 --> 00:24:03,986 start to open up through the chest, breathing deep. 449 00:24:09,822 --> 00:24:11,724 Great then plant your left palm. 450 00:24:11,724 --> 00:24:14,560 You're gonna open the right toes out towards the right 451 00:24:14,560 --> 00:24:16,796 edge of your mat and inhale, 452 00:24:16,796 --> 00:24:19,665 reach your right arm all the way up towards the sky, 453 00:24:19,665 --> 00:24:22,769 big stretch here, opening up through the chest. 454 00:24:23,329 --> 00:24:25,497 And then exhale bring your right elbow 455 00:24:25,497 --> 00:24:27,817 all the way down to the earth, 456 00:24:27,817 --> 00:24:30,226 coming into a lizard variation here. 457 00:24:30,226 --> 00:24:31,827 So if the forearms don't come down 458 00:24:31,827 --> 00:24:34,330 you can stay on the palms. 459 00:24:34,330 --> 00:24:36,198 Right toes stay turned out, 460 00:24:36,198 --> 00:24:38,567 and then I like to press into the top of my left foot here 461 00:24:38,567 --> 00:24:41,070 so I can get a deeper stretch. 462 00:24:42,878 --> 00:24:45,781 Listen to the sound of your breath. 463 00:24:52,532 --> 00:24:55,068 And then soften the skin of the face here, 464 00:24:55,068 --> 00:24:58,637 notice where you might be holding or clenching or griping. 465 00:25:01,127 --> 00:25:04,864 Maybe allow the head, the neck to relax down. 466 00:25:21,294 --> 00:25:25,164 And slowly make your way back up really, really, really slow, 467 00:25:25,164 --> 00:25:28,868 hands to the earth. Awesome, nice work. 468 00:25:28,868 --> 00:25:30,403 We're gonna keep the right hand where it is, 469 00:25:30,403 --> 00:25:32,972 we're gonna look back to the left toes. 470 00:25:32,972 --> 00:25:37,205 We're gonna lift the hip points back up, 471 00:25:37,205 --> 00:25:39,953 excuse me, and then slowly we're gonna shift, 472 00:25:39,953 --> 00:25:42,457 so lift the hip points up just to come back, 473 00:25:42,457 --> 00:25:44,058 and then lift the left toes and see 474 00:25:44,058 --> 00:25:48,196 if you can grab your left foot with your left hand. 475 00:25:48,196 --> 00:25:50,924 If you're good here, you might continue the stretch 476 00:25:50,924 --> 00:25:55,443 by slowly sinking the hips back all the way up forward. 477 00:25:57,303 --> 00:26:01,107 Okay, if this is too much maybe you walk your right heel in. 478 00:26:01,107 --> 00:26:02,975 Another option is to come against a wall 479 00:26:02,975 --> 00:26:05,651 and bring your left foot right to the wall, 480 00:26:05,651 --> 00:26:07,790 so you can kinda work your way back 481 00:26:07,790 --> 00:26:09,368 and forth up to the wall. 482 00:26:09,368 --> 00:26:11,703 We need to do a wall series. 483 00:26:13,319 --> 00:26:16,422 Great, last but not least, you might flip the hand 484 00:26:16,422 --> 00:26:18,991 so that it comes to the left arch here 485 00:26:18,991 --> 00:26:21,994 and then just open up here, open up through the chest, 486 00:26:21,994 --> 00:26:24,964 just an option, just trying to give different variations 487 00:26:24,964 --> 00:26:26,465 for different folks. 488 00:26:26,465 --> 00:26:28,801 Breathing deep, breathing deep, breathing deep. 489 00:26:28,801 --> 00:26:32,972 Notice the awareness I have through my danda, crown to tail. 490 00:26:35,751 --> 00:26:38,187 So again a full body experience. 491 00:26:38,187 --> 00:26:41,691 We'll slowly release the left foot. 492 00:26:41,691 --> 00:26:44,594 Hands will come to the earth, I'll curl the toes under, 493 00:26:44,594 --> 00:26:46,362 lift the back knee. 494 00:26:46,362 --> 00:26:49,899 Send the right toes back, take a deep breath in, 495 00:26:49,899 --> 00:26:54,070 Plank Pose, exhale, lower all the way to your belly. 496 00:26:56,515 --> 00:26:59,592 Inhale, Cobra, press into the tops of the feet, 497 00:26:59,592 --> 00:27:04,163 moving nice and slow, listen to the sound of your breath. 498 00:27:04,163 --> 00:27:05,831 And exhale, release. 499 00:27:06,869 --> 00:27:10,039 Curl the toes under, press back up to Tabletop Position, 500 00:27:10,039 --> 00:27:14,944 all fours and then Downward Facing Dog, nice and slow. 501 00:27:14,944 --> 00:27:18,014 Enjoy the journey, how you get there. 502 00:27:19,795 --> 00:27:24,700 Listen to your breath, start to get a little weird here. 503 00:27:24,700 --> 00:27:27,499 Surprise yourself, feel your fingertips really 504 00:27:27,499 --> 00:27:30,606 pressing into the earth, stretching. 505 00:27:30,606 --> 00:27:33,542 Go there, find a little more depth. 506 00:27:35,291 --> 00:27:36,993 And then as you're ready anchor the right heel 507 00:27:36,993 --> 00:27:39,161 and send the left leg out. 508 00:27:40,836 --> 00:27:43,606 And then slowly bring that left knee all the way in 509 00:27:43,606 --> 00:27:47,777 as you step the left foot up, lower your right knee down. 510 00:27:49,281 --> 00:27:50,956 So just do a little housekeeping, 511 00:27:50,956 --> 00:27:54,999 get your alignment, find your breath, 512 00:27:54,999 --> 00:27:58,127 and slowly start to open up through the chest. 513 00:28:05,792 --> 00:28:10,396 Walk the right knee back if you need a little more. 514 00:28:10,396 --> 00:28:14,167 And squeeze the inner thighs to the mid line. 515 00:28:20,886 --> 00:28:22,988 Now as you're ready right hand comes down 516 00:28:22,988 --> 00:28:26,492 and left toes open up towards the left side of the mat. 517 00:28:26,492 --> 00:28:28,928 Big inhale, think expansion, 518 00:28:28,928 --> 00:28:31,363 so pull the left hip crease back and open the left 519 00:28:31,363 --> 00:28:32,531 fingertips towards the sky, 520 00:28:32,531 --> 00:28:35,034 again inhalation means expansion, 521 00:28:35,034 --> 00:28:38,403 full, open, big breath, big stretch. 522 00:28:40,306 --> 00:28:42,408 And then exhale, bring your left, 523 00:28:42,408 --> 00:28:43,509 gotta bring your left hand over, 524 00:28:43,509 --> 00:28:46,712 so bring your left elbow all the way in, 525 00:28:46,712 --> 00:28:49,815 all the way in, all the way in and down. 526 00:28:49,815 --> 00:28:52,084 Elbows come to the ground, forearms to the ground, 527 00:28:52,084 --> 00:28:54,020 if not maybe hands on the earth, 528 00:28:54,020 --> 00:28:57,890 or even fingertips on the ground or block. 529 00:28:57,890 --> 00:28:59,592 You can open your left foot out a little more 530 00:28:59,592 --> 00:29:03,594 if it feels right in your hip, breath deep. 531 00:29:06,572 --> 00:29:08,407 And then pressing into the top of your right foot 532 00:29:08,407 --> 00:29:11,210 for a little stability here. 533 00:29:11,210 --> 00:29:14,613 Keeping the shoulders full of awareness. 534 00:29:16,308 --> 00:29:18,277 So that just means that we bring our attention 535 00:29:18,277 --> 00:29:21,914 to our shoulders so they're no just clenching here. 536 00:29:21,914 --> 00:29:26,085 But again we're thinking of the body as one moving part. 537 00:29:27,666 --> 00:29:30,469 Finding that yoga, that union. 538 00:29:30,469 --> 00:29:33,239 That's what allows us to go deep. 539 00:29:37,456 --> 00:29:39,825 And then once you feel like you're situated here, 540 00:29:39,825 --> 00:29:41,160 for lack of better words, 541 00:29:41,160 --> 00:29:42,828 soften your gaze or close your eyes, 542 00:29:42,828 --> 00:29:45,297 and maybe bow your head, 543 00:29:45,297 --> 00:29:49,975 relax the neck, and breathe longer fuller breaths. 544 00:30:04,010 --> 00:30:07,392 Notice where your thoughts go and notice 545 00:30:07,392 --> 00:30:10,516 how you feel in your chest and your heart and your belly, 546 00:30:10,516 --> 00:30:12,184 keeping the tension. 547 00:30:13,632 --> 00:30:18,070 We'll slowly release, take your time, come out. 548 00:30:18,070 --> 00:30:19,572 Left hand's gonna stay on the earth, 549 00:30:19,572 --> 00:30:22,541 we're gonna bring the hips up and back just a bit, 550 00:30:22,541 --> 00:30:26,712 so that we can safely come to lift the right toes up 551 00:30:26,712 --> 00:30:28,447 and reach the right fingertips back. 552 00:30:28,447 --> 00:30:30,729 Now you might not make it and you might have to 553 00:30:30,729 --> 00:30:32,991 pad the knee or double up on the mat here, 554 00:30:32,991 --> 00:30:35,290 but I'm on the front here and I'm just reaching back, 555 00:30:35,290 --> 00:30:37,421 just checking to see if I can grab it, 556 00:30:37,421 --> 00:30:39,824 if not I'll save it for another day. 557 00:30:39,824 --> 00:30:42,024 Being up on a block here on the left hand 558 00:30:42,024 --> 00:30:45,661 does help give you a little space. 559 00:30:45,661 --> 00:30:48,297 And then if you feel alright here create a little stability 560 00:30:48,297 --> 00:30:49,348 by opening up through the chest, 561 00:30:49,348 --> 00:30:51,493 lengthening through the crown. 562 00:30:53,245 --> 00:30:56,982 Yogi's choice to drop the hips a little deeper. 563 00:30:56,982 --> 00:30:58,851 But listen to your body and let your breath 564 00:30:58,851 --> 00:31:01,665 be that constant barometer. 565 00:31:03,652 --> 00:31:05,387 So we revolved the chest earlier, 566 00:31:05,387 --> 00:31:07,990 you might find that opening bringing the right hand 567 00:31:07,990 --> 00:31:11,227 to the inner arch here, breathing deep. 568 00:31:18,017 --> 00:31:22,127 And then slowly releasing, come back. 569 00:31:23,749 --> 00:31:27,253 Lift the back knee up as you're ready. 570 00:31:27,253 --> 00:31:31,423 And here we go, stepping left toes back, Plank Pose. 571 00:31:32,168 --> 00:31:35,137 Create one nice long piece from the crown to the tail, 572 00:31:35,137 --> 00:31:37,940 claw through the fingertips, inhale. 573 00:31:37,940 --> 00:31:41,744 Exhale, lower all the way down to the belly. 574 00:31:41,744 --> 00:31:46,382 Loop the shoulders, pull the elbows back, big inhale, Cobra, 575 00:31:47,766 --> 00:31:50,669 and then exhale, release. 576 00:31:50,669 --> 00:31:53,639 Nice, press up to all fours. 577 00:31:53,639 --> 00:31:57,143 Bring the knees into the center of your mat, 578 00:31:57,143 --> 00:31:59,311 and we'll send it back balasana. 579 00:31:59,311 --> 00:32:01,147 Belly to the tops of the thighs. 580 00:32:01,147 --> 00:32:05,584 Fingertips all the way to the back edge of your mat, 581 00:32:05,584 --> 00:32:07,119 rest your forehead on the earth 582 00:32:07,119 --> 00:32:11,290 and allow your shoulders to get really heavy here. 583 00:32:27,616 --> 00:32:31,087 Awesome, slowly take your time coming back up, 584 00:32:31,087 --> 00:32:34,890 bring the hands in front, walk the knees out, 585 00:32:34,890 --> 00:32:37,026 and actually let's go ahead and turn to, 586 00:32:37,026 --> 00:32:40,592 come to the side of our mat, 587 00:32:40,592 --> 00:32:43,061 or rather longways on the mat. 588 00:32:43,061 --> 00:32:44,162 So your hands will come off the mat 589 00:32:44,162 --> 00:32:46,398 and your knees will stay on the mat. 590 00:32:46,398 --> 00:32:49,401 And then you're gonna walk the knees out just a bit. 591 00:32:49,401 --> 00:32:51,169 Little bit wider than the hips, 592 00:32:51,169 --> 00:32:54,339 and you're just gonna check out how you're feeling here. 593 00:32:54,339 --> 00:32:56,675 And then if you feel good you're gonna open the toes 594 00:32:56,675 --> 00:32:58,743 right to left and we're gonna slowly come 595 00:32:58,743 --> 00:33:01,046 into a little froggy variation here. 596 00:33:01,046 --> 00:33:03,615 Maybe you come onto the elbows. 597 00:33:04,883 --> 00:33:08,120 And the breath is so very, very, very important here 598 00:33:08,120 --> 00:33:12,191 as you drop the heels down to the earth. 599 00:33:12,191 --> 00:33:14,860 Then you can use a block or pillow here for your forehead 600 00:33:14,860 --> 00:33:17,830 or your elbows if you wanna do this, 601 00:33:17,830 --> 00:33:19,965 outside of this practice but just breathing deep, 602 00:33:19,965 --> 00:33:21,700 we're not gonna be here for long, 603 00:33:21,700 --> 00:33:23,769 so breathe, breathe deep. 604 00:33:23,769 --> 00:33:27,039 Some people will be able to go a lot deeper here, 605 00:33:27,039 --> 00:33:29,375 but just take your time. 606 00:33:29,375 --> 00:33:31,110 Notice what comes up. 607 00:33:38,387 --> 00:33:41,526 And then take the last three, four, five breaths 608 00:33:41,526 --> 00:33:44,293 to go ahead and close your eyes and allow the head 609 00:33:44,293 --> 00:33:46,862 and the neck to relax here. 610 00:33:46,862 --> 00:33:48,530 Keep the feet active please, 611 00:33:48,530 --> 00:33:51,233 just a little energy in the toes. 612 00:33:51,233 --> 00:33:54,470 Lots of awareness in the shoulders. 613 00:33:54,470 --> 00:33:55,738 Breathing deep. 614 00:34:06,685 --> 00:34:08,854 And then this is when you wanna give up before it's over 615 00:34:08,854 --> 00:34:12,074 so stick with it for one more cycle of breath, you got it, 616 00:34:12,074 --> 00:34:13,915 you got it, you got it. 617 00:34:18,674 --> 00:34:21,477 Alright from your core strength navel draws up, 618 00:34:21,477 --> 00:34:24,079 and that's what brings us out of it nice and slow, 619 00:34:24,079 --> 00:34:28,651 pressing into the palms, walking the knees back. 620 00:34:28,651 --> 00:34:32,088 Alright curl the toes under and for just a moment 621 00:34:32,088 --> 00:34:35,891 you're gonna send the hips back on the heels, 622 00:34:35,891 --> 00:34:36,892 and you're gonna use the palms 623 00:34:36,892 --> 00:34:40,052 to walk up, up, up, up, up the thighs. 624 00:34:40,052 --> 00:34:42,264 And you just knead the top of your hip crease here 625 00:34:42,264 --> 00:34:44,439 just a couple of times. 626 00:34:49,431 --> 00:34:52,568 Sweet, awesome, we're gonna come forward, 627 00:34:52,568 --> 00:34:55,704 you're gonna walk the right knee in front, 628 00:34:55,704 --> 00:34:57,106 you're gonna pick the left knee up, 629 00:34:57,106 --> 00:34:59,441 and you're gonna cross it around. 630 00:34:59,441 --> 00:35:01,477 So if this is new for you, take your time, peek at me. 631 00:35:01,477 --> 00:35:04,480 We have the right knee in front of the left. 632 00:35:04,480 --> 00:35:06,849 Then I'm gonna bring my toes as wide as the mat, 633 00:35:06,849 --> 00:35:09,118 so you'll come back to face the front of your mat. 634 00:35:09,118 --> 00:35:14,666 And here we go sending the hips back Gomukhasan, Cow Legs. 635 00:35:14,666 --> 00:35:19,004 So I love coming into this shape from all fours, 636 00:35:19,004 --> 00:35:22,173 it helps me quite a bit so give it a try, 637 00:35:22,173 --> 00:35:24,843 keep the toes active, send the hips back. 638 00:35:24,843 --> 00:35:28,280 And then you can stay here, fingertips reaching forward. 639 00:35:28,280 --> 00:35:30,682 You can also tuck the chin. 640 00:35:30,682 --> 00:35:34,252 Maybe you bring the hands behind the back, 641 00:35:34,252 --> 00:35:37,804 clasp opposite elbows, open the chest. 642 00:35:40,712 --> 00:35:43,315 Maybe hands come to the arches. 643 00:35:49,074 --> 00:35:52,477 So whatever variation you're choosing today, 644 00:35:52,477 --> 00:35:56,648 make sure you are syncing up with your breath here. 645 00:36:01,934 --> 00:36:06,071 Give the thinking mind a break now, and just breathe. 646 00:36:07,553 --> 00:36:11,723 Our practice is almost done, you're doing amazing. 647 00:36:15,369 --> 00:36:17,339 Bringing peace and harmony to the body 648 00:36:17,339 --> 00:36:20,743 because, well, you deserve it. 649 00:36:26,758 --> 00:36:29,828 To come out slowly reach the fingertips forward, 650 00:36:29,828 --> 00:36:33,532 lift your center up in space, send your heart forward. 651 00:36:33,532 --> 00:36:36,802 Then nice and easy we'll unravel, come back to all fours, 652 00:36:36,802 --> 00:36:39,971 reset, you can take a Cat-Cow here if you like. 653 00:36:39,971 --> 00:36:41,773 And we'll take it to the other side whenever you're ready 654 00:36:41,773 --> 00:36:43,742 by bringing the left knee forward, 655 00:36:43,742 --> 00:36:47,312 lifting the right knee up bringing it behind. 656 00:36:47,312 --> 00:36:51,750 And finding your Gomukhasan, Cow Legs on the other side. 657 00:36:51,750 --> 00:36:55,554 So take it nice and slow, keep the toes awake. 658 00:36:56,515 --> 00:37:00,804 Notice how this side is perhaps very different. 659 00:37:06,248 --> 00:37:08,943 This is such a great shape even though it can 660 00:37:08,943 --> 00:37:10,003 be a little bit of a bugger, 661 00:37:10,003 --> 00:37:12,019 because if you do a lot of activity, 662 00:37:12,019 --> 00:37:14,608 like you put a strong load on your body a lot, 663 00:37:14,608 --> 00:37:17,478 like say you play a sport or you do active strength training 664 00:37:17,478 --> 00:37:18,546 then it's great for you. 665 00:37:18,546 --> 00:37:20,214 But it's also great if you don't, 666 00:37:20,214 --> 00:37:21,916 if you just sit at a desk all day, 667 00:37:21,916 --> 00:37:24,785 and you're wanting to bring more activity in your life, 668 00:37:24,785 --> 00:37:29,486 this is just a win win for me in my opinion, Gomukhasan. 669 00:37:29,898 --> 00:37:31,600 So get down low. 670 00:37:32,781 --> 00:37:35,350 And find the variation on this side that works, 671 00:37:35,350 --> 00:37:38,778 that feels good for you today. 672 00:37:47,579 --> 00:37:52,104 And once again give your thinking mind a break. 673 00:37:53,679 --> 00:37:57,850 Literally listen to the sound of your breath 674 00:37:57,850 --> 00:38:00,486 and welcome peace and harmony and spaciousness 675 00:38:00,486 --> 00:38:04,008 to your body, to your mind. 676 00:38:08,484 --> 00:38:10,086 You deserve it. 677 00:38:24,453 --> 00:38:27,289 From your center, so from your middle, 678 00:38:27,289 --> 00:38:29,157 so you're not just pressing your hands into the earth, 679 00:38:29,157 --> 00:38:30,993 but it's coming from a real place. 680 00:38:30,993 --> 00:38:35,330 Again, create a full body experience, begin to roll up. 681 00:38:35,330 --> 00:38:37,766 And this time from here unravel the legs, 682 00:38:37,766 --> 00:38:38,867 we're gonna take them nice and wide. 683 00:38:38,867 --> 00:38:40,569 So you might, depending on where 684 00:38:40,569 --> 00:38:42,437 you are in your room or your space, 685 00:38:42,437 --> 00:38:45,874 or maybe you're on the beach, if you are, awesome. 686 00:38:45,874 --> 00:38:48,010 Just gonna take the legs nice and wide 687 00:38:48,010 --> 00:38:49,845 and so you can stay facing forward 688 00:38:49,845 --> 00:38:53,048 or you can bring it to the side. 689 00:38:53,048 --> 00:38:55,384 And if you're like me I used to try to always 690 00:38:55,384 --> 00:38:57,851 like prove something, I'd like wanna show 691 00:38:57,851 --> 00:38:59,368 I could do the splits. 692 00:38:59,368 --> 00:39:02,720 Back up off just a bit, back up off. 693 00:39:04,249 --> 00:39:07,186 And take the toes up towards the sky, 694 00:39:07,186 --> 00:39:10,088 and the thigh bones nice and heavy. 695 00:39:11,917 --> 00:39:14,553 And then fingertips will start to come forward nice and slow 696 00:39:14,553 --> 00:39:16,555 keeping the toes up towards the sky 697 00:39:16,555 --> 00:39:18,457 and the thigh bones nice and heavy. 698 00:39:18,457 --> 00:39:19,958 You'll begin to come forward 699 00:39:19,958 --> 00:39:23,995 and maybe you come onto the forearms here, maybe not. 700 00:39:23,995 --> 00:39:28,366 Maybe in time you come lower to the ground. 701 00:39:28,366 --> 00:39:31,970 I highly recommend listening to the sound of your breath 702 00:39:31,970 --> 00:39:35,941 but also finding soft easy movement here that feels good. 703 00:39:35,941 --> 00:39:38,577 Just keep those toes up towards the sky. 704 00:39:38,577 --> 00:39:40,812 Thigh bones nice and heavy and you'll be nice and safe here. 705 00:39:40,812 --> 00:39:44,182 Keep breathing deep, eventually letting 706 00:39:44,182 --> 00:39:47,085 the crown of the head relax. 707 00:39:47,085 --> 00:39:49,888 And maybe even the corners of the mouth 708 00:39:49,888 --> 00:39:52,557 begin to lift a little bit here. 709 00:39:56,802 --> 00:39:59,137 This is our last stretch so, 710 00:40:01,003 --> 00:40:04,906 see if you can really bring the yoga part. 711 00:40:04,906 --> 00:40:09,077 Listen to your body, listen to your breath, your spirit. 712 00:40:10,913 --> 00:40:13,092 For me, deep stretch is not just about 713 00:40:13,092 --> 00:40:14,729 oh the deep stretch the muscle, 714 00:40:14,729 --> 00:40:18,332 it's about creating depth in practice, 715 00:40:20,439 --> 00:40:23,876 waking up to the experience that is your, 716 00:40:25,894 --> 00:40:28,363 body and breath synchronizing. 717 00:40:30,962 --> 00:40:32,597 Your nervous system, 718 00:40:34,766 --> 00:40:37,377 calming, slowing down. 719 00:40:39,414 --> 00:40:40,957 Everything. 720 00:40:45,814 --> 00:40:49,785 Take a second if you haven't already to close your eyes, 721 00:40:49,785 --> 00:40:53,955 and just witness the unfolding as you breathe deep. 722 00:40:56,024 --> 00:41:00,195 Softening through the jaw, relaxing through the shoulders. 723 00:41:03,452 --> 00:41:06,755 Finding a fullness and expansion as you inhale, 724 00:41:06,755 --> 00:41:08,423 and a softness, a surrender, 725 00:41:08,423 --> 00:41:11,994 maybe the heart melting down as you exhale. 726 00:41:26,611 --> 00:41:29,014 Notice how by just sticking with it here, 727 00:41:29,014 --> 00:41:32,284 you already begin to create more space. 728 00:41:41,046 --> 00:41:45,352 And if the mind is strong today, 729 00:41:45,352 --> 00:41:48,239 just know you're not alone. 730 00:41:49,885 --> 00:41:51,364 That's where you are and that's what 731 00:41:51,364 --> 00:41:54,189 you're working your way through. 732 00:41:58,276 --> 00:42:00,098 Strong mind. 733 00:42:08,033 --> 00:42:09,935 Slowly bring your awareness to the space 734 00:42:09,935 --> 00:42:12,421 between your navel and your spine, 735 00:42:12,421 --> 00:42:16,592 and from there begin to slowly make your way back up. 736 00:42:18,183 --> 00:42:22,721 Awesome work, bring the legs together nice and slow, 737 00:42:22,721 --> 00:42:27,543 and come to lie flat on your back. 738 00:42:30,816 --> 00:42:35,382 Bring the feet as wide as your yoga mat, and let the knees, 739 00:42:35,382 --> 00:42:36,817 so don't hug your knees up to the chest, 740 00:42:36,817 --> 00:42:37,918 but keep your feet on the ground, 741 00:42:37,918 --> 00:42:39,920 we're doing something different than before. 742 00:42:39,920 --> 00:42:41,989 And allow your knees to fall to the right, 743 00:42:41,989 --> 00:42:44,224 so you're creating like a 90 degree angle, 744 00:42:44,224 --> 00:42:47,961 or what feels like a 90 degree angle with the legs. 745 00:42:47,961 --> 00:42:50,464 Breathing deep, let your hands just rest gently 746 00:42:50,464 --> 00:42:52,699 on your belly or your ribs. 747 00:42:53,625 --> 00:42:57,195 And then windshield wiper over to the left. 748 00:43:02,490 --> 00:43:05,226 Nice long smooth deep breaths. 749 00:43:05,226 --> 00:43:07,862 Go ahead and bring it back to center. 750 00:43:07,862 --> 00:43:10,458 And send the legs out long one at a time, 751 00:43:10,458 --> 00:43:13,101 arms out gently by your side. 752 00:43:16,197 --> 00:43:19,734 Snuggle the shoulder blades underneath your heart space, 753 00:43:19,734 --> 00:43:24,862 your chest, and take the deepest breath you've taken all day 754 00:43:24,862 --> 00:43:30,099 all morning, noon or night, whenever you're practicing. 755 00:43:31,963 --> 00:43:35,100 Use your exhale to relax the weight of your body 756 00:43:35,100 --> 00:43:37,936 completely and fully into the mat. 757 00:43:39,924 --> 00:43:41,593 And close your eyes. 758 00:43:43,802 --> 00:43:47,973 And see if you can soften everything, relax everything. 759 00:43:52,170 --> 00:43:55,240 Take a second to notice how you feel. 760 00:44:03,421 --> 00:44:05,323 You did awesome work today. 761 00:44:05,323 --> 00:44:09,982 Repeat this practice regularly to witness 762 00:44:09,982 --> 00:44:15,481 the unfolding and to grow your practice. 763 00:44:15,481 --> 00:44:18,580 So a lot of times these heavy vinyasa classes 764 00:44:18,580 --> 00:44:22,637 need the backup of a nice in depth stretchy, 765 00:44:22,637 --> 00:44:25,372 slow breath pranayama focus practice, 766 00:44:25,372 --> 00:44:27,235 so repeat this one regularly, 767 00:44:27,235 --> 00:44:28,374 stay here as long as you can, 768 00:44:28,374 --> 00:44:31,884 otherwise start to wiggle the toes, wiggle the fingers. 769 00:44:34,833 --> 00:44:36,434 And bring the hands together and we'll bring 770 00:44:36,434 --> 00:44:39,471 the thumbs right up to the third eye. 771 00:44:39,471 --> 00:44:44,359 The light in me recognizes and honors the light in you. 772 00:44:45,443 --> 00:44:51,055 From my heart and Benji's heart, to yours, namaste. 773 00:44:51,055 --> 00:44:54,792 (upbeat music)