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- Hello everyone and
welcome to Yoga With Adriene.

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I'm Adriene and this is Benji
and we have an awesome at-home

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yoga practice for anyone and
everyone who's wanting to just

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take some time to wind down,
(snaps) be cool,

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stay cool and
find what feels good.

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So definitely take a moment to
hop into some comfy clothes

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and let's get started.

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(gentle music)

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Alright my sweet friends, let's
begin seated on the ground.

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You're gonna come
down to the earth.

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Take your time.

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And as you do just start
to notice your breath and

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start to lean into the moment,

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really embracing this
time for yourself.

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So we're gonna
come on to the ground.

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And you're gonna
bring your hands behind you.

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Fingers are gonna
point towards your body.

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So rather than away
they're gonna come in.

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And then you're just
gonna bring your knees up,

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bring your feet to the ground.

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Take a deep breath in.

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And a long breath out.

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Kind of awkward
position here to start with.

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Let's embrace it by becoming a
little more fully present in it.

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So what that means is we're
gonna lift the sternum up,

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take a deep breath in.

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And then exhale,
close your eyes.

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And let's start
to take a load off.

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You're gonna nice and
slow bring the knees over

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to the left side of your mat.

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Just nice and easy.

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Right hip can come up off the
ground here as you windshield

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wiper to one side and then nice
and slow you're gonna come back

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through center, hands stay where
they are and you're gonna go all

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the way over to the
other side to the right.

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We're letting the
left hip come up here.

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Take a deep breath in.

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Nice work, come
all the way back.

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Now you're gonna flip the palms

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or flip the direction
of your fingers.

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You're gonna take
the fingertips back.

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Knees are up, feet
firmly planted on the earth.

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Benji's getting
Zen'ed out already.

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And then here we go just coming
more fully present in your body.

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Inhale to lift the chest.

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Exhale, draw the
shoulder blades together.

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Benji's getting relaxed too.

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And here we go,
this time we're gonna go

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to the right side first.

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You're gonna slowly send
your knees over to the right,

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left hip comes up.

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You can close your eyes here and
just imagine what's happening in

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your hip socket.

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And then coming back
through center, nice and slow.

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And then windshield wiper
over towards the opposite side.

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And then slowly
coming all the way back up.

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From here you're
gonna lift up off the hands.

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You're gonna take the hands to
the backs of the thighs here,

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and this is a wind down
practice, super relaxing.

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We're just gonna take a second
to just connect to our center by

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leaning back and you're
gonna use your hands here

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to lift your knees.

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And yogi's choice, you can bring
'em together and hold here

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or for just a
little more (snaps)

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of a turn on in your core,

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you'll keep the knees hip width
apart and maybe lift the shins

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up towards the sky.

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So we're here, just breathing,
balancing or here.

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Listen to your body.

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Find what feels good and take
just one more full cycle of

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breath here,
wherever you landed.

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Big inhale.

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Big exhale.

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And then slowly release.

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We're gonna cross the
right ankle over the left.

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You're gonna come up to a nice,
seated posture.

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Great, it's here that we'll just
take a couple of breaths to be

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still and go inward.

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So tuck your
chin into your chest.

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Lengthen through
the back of the neck.

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Gently close your eyes.

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Relax your shoulders.

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Notice any spots where you
might be clenching or holding.

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Might be physical,
physical hold in the fingers,

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the wrists,
the toes or the ankles.

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The jaw.
The skin, the forehead.

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Or it might be more energetic.

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Feeling some tension or
tightness in the shoulders.

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Perhaps around your
heart space or around the hips.

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Maybe you don't realize
that you're holding

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your belly in here.

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Then nice and slow,
you'll draw the hands together

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at the heart,
Anjuli Mudra.

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Keep breathing here.

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Seeing if you can extend your
inhale and extend your exhale

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and make them nice
and long and smooth.

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Eyes closed.

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Soft and present.

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Smoothing out your breath.

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Welcoming a stillness.

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Welcoming a calm.

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A sense of calm.

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Just noticing where
you are today

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and inviting just a little

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quieting of the mind,
the mental chatter.

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Inhale in,

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exhale to release the palms,

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open the eyes and you're gonna

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come forward on to
all fours nice and slow.

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Hey buddy.

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Yeah, Benji's
winding it down too.

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Here we go, inhale,
drop the belly.

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Wrists underneath
the shoulders here.

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On an exhale, round it through.

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Chin to chest,
navel draws in and up.

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Inhale, drop the belly.

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Exhale, Cat Pose, chin to chest.

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Then start to listen
to the sound of your

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breath as you move.

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Synchronize, sync
up with your breath.

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Close your eyes.

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Let go of the day thus far.

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Let go of any stress or tension
you might be carrying with you.

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And then from here you're gonna
take your Cat-Cow into just a

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moment or two of freestyle.

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Bumping the hips
from left to right.

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Taking slow, mindful,
kind gestures here.

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Find what feels good.

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Great, take one more
cycle of breath here.

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Moving in a way that feels
good for you in your body today.

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Then bring it back to center,
we'll curl the toes under and

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we're gonna nice and
slowly send hips back.

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You're gonna stretch through
the fascia of the foot here

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and you're gonna keep your hands
on the earth for starters.

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So try to press
into your pinky toe.

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This is great if you've been
on your feet all day

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or just on the go.

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And if you'd like a
little deeper stretch,

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you're gonna walk the
hands all the way up

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to the tops of the thighs.

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Stacking head over heart,
heart over pelvis.

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We're here,
pressing into the pinky toe or

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we're here working towards that.
Maybe one day.

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Breathing deep.

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Cool, take one more big inhale.

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Try to be true
to your breath here.

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So if you haven't
taken a deep breath yet,

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now is the time, you got it.

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Beautiful. Then we're gonna
shift all the way forward.

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Then we're gonna walk the knees
out and then just nice and slow,

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be mindful of your low back so
connect to your core as you come

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all the way on to your belly.

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Just nice and easy.

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Hands are gonna come
under the wrists here.

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And we're gonna press
into the tops of the feet.

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Really, really press.

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Great, tuck the chin.

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Follow you breath.

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Inhale, Baby Cobra.
(chuckles)

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Exhale, soften and
fold down forehead to the earth.

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Let it be a moving meditation.
Inhale, Baby Cobra.

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And exhale, slowly release.

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Now take it away on your own.

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Again, pressing into
the tops of the feet firmly.

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Pressing into your foundation.

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Inhaling to rise up,
catch a wave

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and exhale to fall and release.

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Moving the energy that
might be stuck or stagnant

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in the back body,
up and down the spine.

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And with the next time you
release you're gonna curl the

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toes under,
press into the palms,

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come back to all fours.

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Tabletop Position.

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This time we're gonna be super
meticulous about the knees so

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knees directly
underneath the hip points.

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Wrists underneath the shoulders.

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Claw through the fingertips,
upper arm bones rotate out.

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So biceps towards
the front of your mat.

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Inhale lots of love in.

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Exhale, press
into your foundation,

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press away from the earth.

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Good, then from here try not to
dump all your weight into your

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left side, you're just
gonna slowly extend your

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right leg out long, breathe.

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Rotate the right ankle
one way and then the other.

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Hold on to your foundation.

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Stay here working
just with the low body.

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Or option to inhale
lift the left fingertips,

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reach them towards the front
edge of your mat as if you were

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shaking someone's hand.

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Then tug your left shoulder in.

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Inhale, find this beautiful
energy in the lower back as you

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draw the navel up,
this awareness.

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Good and then exhale,
round everything in,

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chin to chest.
Nice and slow.

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Inhale to expand,
radiate energy throughout

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the fingertips and toes.

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Exhale, slow and steady.

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A moving meditation today,
knee to nose.

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Last one, inhale,
spread the fingers,

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spread the toes, expand.

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Exhale, knee to nose,
round it through.

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Think Cat Pose, press
away from your yoga mat.

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Good, then slowly release.

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Tabletop Position here,
take a big inhale.

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Big exhale.

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Find your foundation
and then when you're ready,

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send that left leg out.

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So again, careful not to dump
all your weight into the

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right side of the body.

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Press into your left palm.

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Stay here, you can just work
with the low body depending on

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your energy level or inhale,
right fingertips reach forward

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as if you're trying
to shake Benji's paw.

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Inhale, you're like (scoffs).

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Exhale, chin to chest.

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Sorry if I distracted you.

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Inhale to expand
throughout the whole body.

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And then exhale to contract
with control, round it in.

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Inhale to expand.

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And exhale,
navel draws in and up.

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Up, up, up, up, up.
Round it through.

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Awesome.
Release, Tabletop Position.

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Bring the two big toes together.

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Knees as wide as the yoga mat,
send the hips back.

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Take a rest.
Extended Child's Pose.

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Actively, if you can,
reach, reach,

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reach fingertips towards the
front edge of the mat and then

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melt your heart, your head and
breathe like you love yourself.

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Now, nice active breath here.

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Breathe into the back body.
What does that mean?

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Sending awareness
to the low back.

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Sending breath
downward you breath in.

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Down into your belly,
into the diaphragm.

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Feeling the lungs expand.

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And then softening
and letting everything go

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as you breathe out.

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Let that be your practice for
the next three to five breaths.

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Inhaling to fill and expand.

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And exhaling to
soften and let go.

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Inhaling.

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Breathing down into the belly.

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And using that
nice, long exhalation

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to let go of any tightness,

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any tension,
any stagnant energy,

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emotional energy.

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Take two more cycles of breath.

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Try to be really
true to your breath here.

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Notice how the posture changes

250
00:13:14,250 --> 00:13:16,250
when we really
focus on our breath.

251
00:13:25,291 --> 00:13:27,125
Beautiful then notice
how you're feeling here.

252
00:13:27,125 --> 00:13:28,959
Start to rock the forehead,

253
00:13:28,959 --> 00:13:31,500
little side to side
on your yoga mat.

254
00:13:31,500 --> 00:13:33,291
If the head doesn't come
to the earth, no worries.

255
00:13:33,291 --> 00:13:35,250
Just check in with your neck.

256
00:13:35,250 --> 00:13:37,083
Just bring
awareness to your neck.

257
00:13:37,083 --> 00:13:40,125
Cool, then we're
gonna slowly rise back up.

258
00:13:40,125 --> 00:13:41,959
Awesome work.
Awesome work.

259
00:13:41,959 --> 00:13:45,083
Walk the knees,
Tabletop Position.

260
00:13:45,083 --> 00:13:47,000
And this time you're
gonna kick the right leg out.

261
00:13:48,959 --> 00:13:50,375
I'll let you catch up here.

262
00:13:50,375 --> 00:13:53,291
And then on your exhale, round
it through but then we're gonna

263
00:13:53,291 --> 00:13:56,208
step it all the way up
into a nice, low, lunge.

264
00:13:58,667 --> 00:14:01,875
Cool. So first thing's first,
walk the knee back

265
00:14:01,875 --> 00:14:03,917
just a bit if it feels good.

266
00:14:03,917 --> 00:14:05,500
And then pull your
right hip crease back

267
00:14:05,500 --> 00:14:08,000
just a bit if it feels alright.

268
00:14:08,000 --> 00:14:10,333
Check to make sure your front
knee's over your front ankle and

269
00:14:10,333 --> 00:14:14,125
then yogi's choice, you can keep
the back toes curled under

270
00:14:14,125 --> 00:14:15,959
or you can press
firmly into the earth.

271
00:14:17,417 --> 00:14:19,625
Then interlace the fingertips,
bring them to the top of the

272
00:14:19,625 --> 00:14:20,417
right thigh and you're gonna

273
00:14:20,417 --> 00:14:22,792
lift your heart all the
way up, big breath.

274
00:14:24,083 --> 00:14:27,208
And then exhale.
Maybe just sink a little deeper.

275
00:14:27,208 --> 00:14:29,583
Pulling that
right hip crease back.

276
00:14:29,583 --> 00:14:31,834
Inhale, press into that
front foot. Rise up.

277
00:14:31,834 --> 00:14:34,208
Subtle movement
here, guys, subtle, subtle.

278
00:14:34,208 --> 00:14:36,667
Exhale, (sighs).

279
00:14:36,667 --> 00:14:37,917
And one more, inhale.

280
00:14:39,708 --> 00:14:42,000
And exhale, (sighs).

281
00:14:42,000 --> 00:14:44,458
Great, fingertips come
to frame the right foot.

282
00:14:44,458 --> 00:14:46,875
You're gonna swing your
left toes over towards

283
00:14:46,875 --> 00:14:48,250
the right side of your mat.

284
00:14:49,834 --> 00:14:53,250
Then right elbow
comes to the right thigh.

285
00:14:53,250 --> 00:14:54,875
And you're just gonna
send your left fingertips

286
00:14:54,875 --> 00:14:55,792
all the way up towards the sky.

287
00:14:55,792 --> 00:14:56,708
Big stretch.

288
00:15:02,291 --> 00:15:03,917
Then take your left thumb.

289
00:15:03,917 --> 00:15:07,041
Turn it back, so thumb back,
pinky forward and then you're

290
00:15:07,041 --> 00:15:09,333
just gonna reach your left arm
all the way up towards

291
00:15:09,333 --> 00:15:10,417
the front edge of your mat.

292
00:15:11,792 --> 00:15:14,333
Feeling that whole chain
stretch and turn on here

293
00:15:14,333 --> 00:15:16,041
in the left side body.
Breathe deep.

294
00:15:17,667 --> 00:15:19,417
Reach, reach,
reach and then exhale,

295
00:15:19,417 --> 00:15:20,834
we're gonna melt
it all the way back.

296
00:15:20,834 --> 00:15:24,417
Frame the right foot, bring
the left toes back around.

297
00:15:24,417 --> 00:15:25,542
Left hand to the earth.

298
00:15:25,542 --> 00:15:27,333
Inhale, right
fingertips to the sky.

299
00:15:27,333 --> 00:15:29,375
Just a little
counter twist here.

300
00:15:29,375 --> 00:15:31,417
And then all the way back down.

301
00:15:31,417 --> 00:15:34,333
Beautiful. Plant the palms,
connect to your core.

302
00:15:34,333 --> 00:15:35,959
Bring the right knee back.

303
00:15:35,959 --> 00:15:39,625
Then send the left leg
out long. Breathe in.

304
00:15:39,625 --> 00:15:41,834
Breathe out, round it through.

305
00:15:41,834 --> 00:15:42,959
Step it up.

306
00:15:44,291 --> 00:15:46,208
Take a second to
really find your foundation.

307
00:15:46,208 --> 00:15:48,375
Not necessarily because this is
how we do it right but this is

308
00:15:48,375 --> 00:15:52,458
how we set ourself up to
really benefit from the posture.

309
00:15:52,458 --> 00:15:54,750
So check front
knee's over front ankle.

310
00:15:54,750 --> 00:15:57,166
You might walk that knee back.

311
00:15:57,166 --> 00:15:59,542
Then pull left hip crease back.

312
00:15:59,542 --> 00:16:01,208
Start to engage up
through the pelvic floor.

313
00:16:01,208 --> 00:16:03,083
When you're ready,
interlace the fingertips,

314
00:16:03,083 --> 00:16:04,959
bring them to the
top of the left thigh.

315
00:16:06,250 --> 00:16:07,542
And we rise up.

316
00:16:08,375 --> 00:16:11,250
Now the breath comes first so
reconnect with your breath.

317
00:16:15,583 --> 00:16:17,417
And here we go, inhale in.

318
00:16:17,417 --> 00:16:18,583
Lift the heart.

319
00:16:18,583 --> 00:16:20,333
Exhale, just
sink a little deeper.

320
00:16:21,708 --> 00:16:23,291
Inhale, lift it up.

321
00:16:24,583 --> 00:16:25,959
And exhale,
sink a little deeper.

322
00:16:25,959 --> 00:16:29,208
Front knee's not
going over the toes.

323
00:16:29,208 --> 00:16:30,875
Inhale, lift it up.

324
00:16:32,375 --> 00:16:36,542
Ooh, letting go of that which is
just no longer vibing with you.

325
00:16:36,542 --> 00:16:40,208
It's no longer really necessary.

326
00:16:40,208 --> 00:16:42,417
Awesome.
From here we're gonna inhale.

327
00:16:42,417 --> 00:16:45,625
Exhale, send the fingertips
down to frame the left foot.

328
00:16:46,500 --> 00:16:48,458
And you're gonna swing your
right toes all the way over

329
00:16:48,458 --> 00:16:49,792
towards the left
side of your mat.

330
00:16:49,792 --> 00:16:52,083
Move nice and slow, be kind.

331
00:16:52,083 --> 00:16:55,208
And then here we go, once you
feel like you have connection

332
00:16:55,208 --> 00:16:56,583
with the earth,
strong foundation,

333
00:16:56,583 --> 00:16:59,041
you're gonna bring your
left elbow all the way up.

334
00:17:00,792 --> 00:17:02,125
Lifting up from
the pelvic floor,

335
00:17:02,125 --> 00:17:05,375
lengthen tailbone down,
lift the chest up and

336
00:17:05,375 --> 00:17:08,125
reach the fingertips, right
fingertips towards the sky.

337
00:17:09,083 --> 00:17:11,416
Focus on the sensation
over the shape here.

338
00:17:12,750 --> 00:17:15,458
The body knows, big breath.

339
00:17:15,458 --> 00:17:19,125
Awake through your foundation
so I'm pressing into both feet.

340
00:17:20,666 --> 00:17:23,125
Good, inhale, expand.

341
00:17:23,125 --> 00:17:25,583
Exhale, turn
your right thumb back.

342
00:17:25,583 --> 00:17:26,916
Right pinky forward.

343
00:17:26,916 --> 00:17:28,834
And then take it
all the way up and over.

344
00:17:28,834 --> 00:17:31,333
Big stretch as you
press into your right knee,

345
00:17:31,333 --> 00:17:33,208
press into your right foot.
Breathe deep.

346
00:17:34,083 --> 00:17:36,166
Make sure to stay
aware of the neck here.

347
00:17:36,875 --> 00:17:38,250
Inhale, reach a little further.

348
00:17:38,250 --> 00:17:40,750
Big breath, big stretch.

349
00:17:40,750 --> 00:17:42,917
Mmmm, nice psoas opening there.

350
00:17:42,917 --> 00:17:45,041
And then all the way back down.

351
00:17:46,375 --> 00:17:49,250
Nice and steady come
back to your nice low, lunge.

352
00:17:49,250 --> 00:17:52,125
Big, open twist,
pull the left hip crease back,

353
00:17:52,125 --> 00:17:55,000
reach for the sky.
Inhale.

354
00:17:55,000 --> 00:17:56,417
Smile.

355
00:17:56,417 --> 00:17:58,166
Exhale, bring it
all the way back down.

356
00:17:58,166 --> 00:17:59,667
Awesome work.

357
00:17:59,667 --> 00:18:01,542
Great work, Benji.
Here we go.

358
00:18:01,542 --> 00:18:02,708
Connect to your core.

359
00:18:02,708 --> 00:18:04,625
Bring that left
knee all the way back.

360
00:18:05,834 --> 00:18:09,708
From here you're
gonna cross, ooh,

361
00:18:09,708 --> 00:18:11,166
right ankle over left.

362
00:18:11,166 --> 00:18:12,417
Yes, got it. (chuckles)

363
00:18:12,417 --> 00:18:14,125
And then we're
gonna come through.

364
00:18:16,375 --> 00:18:18,500
And then you're gonna come
all the way to Baddha Konasana.

365
00:18:18,500 --> 00:18:21,083
So you're gonna bring
the soles of the feet together

366
00:18:22,500 --> 00:18:24,375
and grab the ankles.

367
00:18:25,417 --> 00:18:27,583
Take it away, Benji everybody.

368
00:18:30,083 --> 00:18:32,917
Now take your thumbs to
the arches of your feet.

369
00:18:34,500 --> 00:18:35,792
Forget about me for a second.

370
00:18:35,792 --> 00:18:37,542
Forget about Benji.
I know it's challenging.

371
00:18:37,542 --> 00:18:38,917
Oh good.

372
00:18:38,917 --> 00:18:40,917
See, he's a good teacher.

373
00:18:40,917 --> 00:18:43,166
He's going away for this moment
'cause this moment is for you.

374
00:18:43,166 --> 00:18:47,417
This moment is for you to take a
couple more loving breaths

375
00:18:49,125 --> 00:18:53,917
and say quietly to yourself,
"I love you,"

376
00:18:53,917 --> 00:18:56,041
as you massage your feet.

377
00:18:57,166 --> 00:18:58,917
Then really massage 'em
like you love yourself.

378
00:18:58,917 --> 00:19:00,166
Get in there.

379
00:19:00,166 --> 00:19:02,458
Even if your feet are dirty, you
can wash your hands after this.

380
00:19:03,458 --> 00:19:05,333
We don't need
anyone to massage our feet.

381
00:19:05,333 --> 00:19:08,000
If you have someone to
massage your feet, that's great.

382
00:19:08,792 --> 00:19:11,583
But this idea of

383
00:19:11,583 --> 00:19:14,250
taking some time to wind down,

384
00:19:14,250 --> 00:19:15,959
tend to yourself,

385
00:19:15,959 --> 00:19:19,208
and self soothe,

386
00:19:20,417 --> 00:19:22,291
balance through self care.

387
00:19:23,542 --> 00:19:25,291
So take your gaze
down to your feet.

388
00:19:25,291 --> 00:19:28,000
Couple of cycles of
breath here massaging the feet.

389
00:19:30,458 --> 00:19:31,750
Like you love yourself.

390
00:19:39,291 --> 00:19:41,000
And just notice where
your thoughts go here

391
00:19:41,000 --> 00:19:42,875
and return to your breath.

392
00:19:45,166 --> 00:19:46,708
If you're wondering
if you're doing it right,

393
00:19:46,708 --> 00:19:47,834
you're doing it right.

394
00:19:55,000 --> 00:19:57,750
Okay. Nice work.

395
00:19:57,750 --> 00:20:00,166
Grab the ankles or you can
interlace the fingertips

396
00:20:00,166 --> 00:20:01,000
and grab the toes.

397
00:20:01,000 --> 00:20:03,625
You're gonna draw your
heels in if it feels right.

398
00:20:03,625 --> 00:20:08,041
Inhale in, exhale, draw the tops
of the thighs down as you

399
00:20:08,041 --> 00:20:09,792
lift up from the pelvic floor.

400
00:20:12,959 --> 00:20:15,291
Full disclosure, I took some
allergy medicine today which is

401
00:20:15,291 --> 00:20:17,708
why I'm, (clears throat)

402
00:20:17,708 --> 00:20:20,333
my vocal quality
is a little different.

403
00:20:20,333 --> 00:20:23,125
So I'm having to really
focus on my words today.

404
00:20:23,125 --> 00:20:25,875
So this is a good practice
for me to do so thank you for

405
00:20:25,875 --> 00:20:28,291
letting me share it with you.

406
00:20:28,291 --> 00:20:31,000
And as always thank you for
sharing it with me and sharing

407
00:20:31,000 --> 00:20:33,917
your time with all of

408
00:20:33,917 --> 00:20:36,750
the thousands
of people practicing

409
00:20:36,750 --> 00:20:38,750
with us in this moment.

410
00:20:43,291 --> 00:20:45,250
So if you're just hanging
out here, it's all good.

411
00:20:45,250 --> 00:20:46,834
Let's take one
more breath to inhale,

412
00:20:46,834 --> 00:20:48,959
lift up from the
pelvic floor and exhale,

413
00:20:48,959 --> 00:20:51,041
actively draw the
tops of the thighs,

414
00:20:51,041 --> 00:20:52,458
the femurs, down.

415
00:20:53,834 --> 00:20:55,333
Just creating a
little stability in the hips.

416
00:20:57,166 --> 00:20:58,834
And then bend your
elbows left to right,

417
00:20:58,834 --> 00:21:02,041
dive forward, round
through nice and slow.

418
00:21:02,041 --> 00:21:03,417
Breathe deep.

419
00:21:03,417 --> 00:21:04,792
Little love for the lower back.

420
00:21:04,792 --> 00:21:06,583
Drop your head.

421
00:21:06,583 --> 00:21:08,667
Softly drop your chin.

422
00:21:10,083 --> 00:21:11,333
Close your eyes.

423
00:21:12,959 --> 00:21:15,083
Make a wish

424
00:21:15,083 --> 00:21:18,750
and blow out the candlelight.

425
00:21:21,125 --> 00:21:26,333
For tonight, I could be the bass
of the Boyz II Men group today.

426
00:21:27,625 --> 00:21:28,917
Hey, Baby.

427
00:21:29,917 --> 00:21:31,625
Wish I knew it.

428
00:21:31,625 --> 00:21:33,542
Hey Baby, you
looking good today.

429
00:21:33,542 --> 00:21:35,875
I can't even do it, okay.

430
00:21:35,875 --> 00:21:39,417
Roll it on up. (laughs)

431
00:21:39,417 --> 00:21:41,000
And let's release.

432
00:21:41,000 --> 00:21:42,375
We're gonna bring
the knees together.

433
00:21:44,166 --> 00:21:47,875
And option to catch just
one more Boat variation

434
00:21:47,875 --> 00:21:49,667
here if you want.

435
00:21:52,083 --> 00:21:53,458
Oh yeah.

436
00:21:55,125 --> 00:21:58,041
And then come all the
way down to your back.

437
00:21:58,041 --> 00:21:59,375
Nice and slow.

438
00:22:02,750 --> 00:22:05,250
When you get there, take your
arms all the way up and over

439
00:22:05,250 --> 00:22:07,875
your head for a
nice full body stretch.

440
00:22:07,875 --> 00:22:11,000
And then take any soft, fluid
movement that feels good here.

441
00:22:11,000 --> 00:22:12,792
Your body will know.

442
00:22:12,792 --> 00:22:17,375
This is at-home yoga,
man, so you don't,

443
00:22:17,375 --> 00:22:18,834
you don't need to
be self conscious.

444
00:22:18,834 --> 00:22:20,875
Just find what feels good here.

445
00:22:20,875 --> 00:22:24,083
A little stretch,
a little hug, a little yawn.

446
00:22:24,083 --> 00:22:26,792
Just allow your body to
kind of relax into the earth.

447
00:22:29,208 --> 00:22:31,208
And then you're gonna
release your hands down,

448
00:22:31,208 --> 00:22:33,125
slowly but surely.

449
00:22:33,125 --> 00:22:35,000
And nice and easy
take your right knee up,

450
00:22:35,000 --> 00:22:36,708
squeeze it in.

451
00:22:37,750 --> 00:22:39,917
And then extend it out.

452
00:22:39,917 --> 00:22:42,333
Nice and easy,
bring your left knee up.

453
00:22:42,333 --> 00:22:43,500
Squeeze it in.

454
00:22:45,083 --> 00:22:47,208
Good job and then let it go.

455
00:22:47,208 --> 00:22:49,959
And then you're gonna grab the
outer edge of your mat here.

456
00:22:49,959 --> 00:22:51,208
Inhale in.

457
00:22:51,208 --> 00:22:54,000
Exhale from your core,
slowly lift the knees up.

458
00:22:54,000 --> 00:22:56,834
Either one at a
time or both together.

459
00:22:56,834 --> 00:22:58,083
Beautiful.

460
00:22:58,083 --> 00:23:01,875
And then you're gonna slide your
arms out to a Texas T and take

461
00:23:01,875 --> 00:23:03,917
the knees over to the left.

462
00:23:03,917 --> 00:23:05,500
Reclined Twist.

463
00:23:05,500 --> 00:23:08,500
Left hand can come
on top of the right thigh

464
00:23:08,500 --> 00:23:11,417
and you're gonna
turn on to your right ear.

465
00:23:11,417 --> 00:23:12,667
Big breath in.

466
00:23:13,458 --> 00:23:15,625
Sigh it out through the mouth.
(sighs)

467
00:23:15,625 --> 00:23:19,667
Come back to center
and then over to the right.

468
00:23:22,208 --> 00:23:25,083
Same thing, over
on to your left ear.

469
00:23:25,083 --> 00:23:26,500
Big breath in.

470
00:23:27,291 --> 00:23:29,834
Sigh it out through the mouth.
(sighs)

471
00:23:29,834 --> 00:23:31,917
And then back to center.

472
00:23:31,917 --> 00:23:34,125
And then feet
come to the ground.

473
00:23:34,125 --> 00:23:37,000
We'll extend one leg long,
then the other one.

474
00:23:37,000 --> 00:23:39,208
Walk your legs out as
wide as your mat here.

475
00:23:40,875 --> 00:23:42,792
And then open your arms.

476
00:23:42,792 --> 00:23:44,166
Palms up towards the sky.

477
00:23:45,250 --> 00:23:47,417
Snuggle your
shoulder blades together,

478
00:23:47,417 --> 00:23:49,708
tuck your chin, close your eyes.

479
00:23:49,708 --> 00:23:51,291
Take a deep breath in.

480
00:23:52,667 --> 00:23:55,083
And exhale out through
the mouth, a little sigh.

481
00:23:55,083 --> 00:23:56,750
(sighs)

482
00:23:56,750 --> 00:23:59,792
Come on, don't be shy now.
Here we go, big inhale.

483
00:23:59,792 --> 00:24:01,542
Last one, make it awesome.

484
00:24:01,542 --> 00:24:04,875
Exhale, sigh it out.(sighs)

485
00:24:09,625 --> 00:24:10,500
Nice work.

486
00:24:10,500 --> 00:24:13,291
Take a moment to just relax the
weight of your body completely

487
00:24:13,291 --> 00:24:14,708
and fully into the earth.

488
00:24:16,750 --> 00:24:19,083
Breathe in love.

489
00:24:19,083 --> 00:24:22,500
Welcome a sense of, a
true feeling of gratitude for

490
00:24:22,500 --> 00:24:25,500
yourself for taking
this time to practice.

491
00:24:27,500 --> 00:24:31,500
To slow down, to recalibrate,
rejuvenate, restore.

492
00:24:36,542 --> 00:24:38,542
A little goes a long way and

493
00:24:40,125 --> 00:24:41,417
if I do say so myself,

494
00:24:41,417 --> 00:24:44,458
you're pretty awesome
for taking this time

495
00:24:48,125 --> 00:24:49,708
for your yoga.

496
00:24:52,125 --> 00:24:54,291
Stay here, you might
reach to pause the video

497
00:24:54,291 --> 00:24:56,208
and just chill out for a bit.

498
00:24:57,542 --> 00:25:00,166
If you're ready to move on,
you'll bring the hands together.

499
00:25:00,166 --> 00:25:02,166
Bring the thumbs
right up to the third eye.

500
00:25:03,542 --> 00:25:06,250
And we're gonna end
with a big thank you.

501
00:25:06,250 --> 00:25:07,959
So inhaling in,

502
00:25:09,291 --> 00:25:12,375
and exhaling lots of gratitude.

503
00:25:14,792 --> 00:25:18,208
Share this practice with someone
you think might enjoy it.

504
00:25:18,208 --> 00:25:20,750
Be sure to subscribe to the
channel if you haven't already.

505
00:25:20,750 --> 00:25:23,875
And I love you so much.
Just thank you.

506
00:25:23,875 --> 00:25:26,625
Namaste.

507
00:25:26,625 --> 00:25:30,875
(gentle music)