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What's up everyone?

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Welcome to Yoga With Adriene.

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I'm Adriene and this is Benji

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and today we have 
an awesome practice

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titled Yoga Belly.

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

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(upbeat music)

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Okay pals, 
let's begin on the ground.

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So come on down to a 
nice comfortable seat.

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Sit up nice and tall.

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Just take a second to 
land here in the moment.

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Thank you so much for sharing

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your time and 
your energy with me.

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And think about it, 
with so many people

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and pets around the world

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practicing in this very 
moment with you right now.

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So there's something 
there that I think is magical.

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Take it or leave it.

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You are not alone.

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Hopefully by now you've 
selected a comfortable seat.

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You can even do 
this first portion

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on the edge of a 
chair or the couch.

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We're gonna take a second to
just land in this moment and

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tune into how we're feeling

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(singing) via the breath.

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So close your eyes.

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And if you're super brand new to
yoga and closing your eyes seems

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weird or for whatever reason

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if closing your 
eyes is scary, no prob.

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Just send your gaze gently
down past your nose

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and I am so honored 
to be your guide today

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and I'm excited to get to do so

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and I'm gonna guide you with the
sound of my voice here in the

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beginning so you do not 
need to look at the video.

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Besides Benji's not here today

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so there's no reason to 
look at the video anyway.

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Just kidding. Okay.

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So when you're ready, 
take a deep breath in.

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Nothing fancy, 
just a big inhale.

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And to follow, nothing fancy,

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just a long exhalation.

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Whoa, that's it.
Big inhale.

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And long exhale.

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And any little movement or
gesture that wants

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to come out here, 
relaxing the shoulders,

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opening the jaw,

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relaxing the tongue 
in the base of the mouth.

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Maybe you do close your 
eyes or soften your gaze.

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Let it happen 
and let your breath

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inspire that conversation.

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So ultimately we're just
taking a second to slow down.

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Notice the breath.

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And gently, ever so lovingly,

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begin to slip into 
this role of the observer.

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And that's where I'd like to
invite you to be for today's

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special Yoga Belly practice.

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Because our 
relationship to our belly,

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in my opinion, 
needs a lot of love.

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It need some work.

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And it's gonna take 
us being brave enough,

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bold enough, kind enough

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to slip back into the 
role of the observer.

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And notice our thoughts

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and notice how 
our thoughts and

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words make us feel.

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And just pay better attention

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to our relationship 
with our belly

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and our 
relationship with ourselves.

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And for me yoga is just

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a bomb tool 
(laughs) for all of that.

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So hopefully by now 
you've taken at least

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a couple good cycles of breath.

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And I just want to highlight the
word cycle because every breath

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rendition will be different and

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your job is to keep 
returning to the mix.

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Continue to gently deepen your
breath and let's bring one hand

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to the heart and 
one hand to the belly.

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Drop your chin.

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As we prepare to begin

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pranayama technique 
called diaphragmatic breathing

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or as I like 
to call it, "Belly Breath."

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So we're breathing downward this
idea of directional breathing

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instead of breathing up with the
inhale we focus our attention

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and send the breath, the
awareness downward as we inhale.

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And then right at the base
of the spine which is like an

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amazing place to just put
your attention when you need

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grounding it's awesome you do a
little somersault and allow the

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breath to come up and out of
the nose or mouth on the exhale.

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So the inhale drops down

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and we fill the 
diaphragm or this

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visual of filling the 
belly with air happens.

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And then on the exhale,
it's a slow reversal.

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All the way up and out.

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So before I guide you through a
little breath ratio just start

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to play with that on your own.

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And if the hand is on your chest

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or your heart is 
moving up and down.

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That's kind of a good little
just thing to pay attention to.

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A good, I was gonna say 
trick but let's not say that.

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Let's be better than that.

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It's a good little thing 
to pay attention to.

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To just notice is that breath
traveling down into the belly.

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Am I breathing 
into my diaphragm?

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Or is it still pretty high up?

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And if it is high up 
and you are moving, great.

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Gotta start somewhere.

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Maybe returning to a soft
gaze here or closing the eyes

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so you can really feel your 
way through this practice.

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Feel that breath.

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Feeling the belly expand almost

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like a balloon being

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inflated as you breathe in.

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And then imagining a 
slow softening of the belly,

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navel drawing in towards
your spine as you breathe out.

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And each time you breathe
into your belly really hold your

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belly with love and breathe
love down into your belly.

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We say it often on this
channel, inhale lots of love in.

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And exhale lots of love out.

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And try not to worry too much
about the outcome or like your

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review of this 
practice or your experience,

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just try to be in the moment and
give yourself a little bit of a

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fighting chance to 
find something new.

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In particular when it comes
to your relationship to this

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beautiful part of your 
body that often gets

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shunned, hidden, sucked in,

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hater-ade.

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And then we're gonna do a
little breath ratio here to just

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explore the belly breath a
little more and then we'll do

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some poses to 
explore that breath within.

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So we're gonna 
inhale on a four count,

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inhale one, two, three, four 
belly gets big beautiful belly

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and then on the exhale we're 
gonna breathe out for six.

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So six, five, 
four, three, two, one,

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navel draws in and there's a
little bit of stimulation there

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in the core and the 
abdominal wall drawing in.

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So it's inhale for four,
exhale for six.

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Let's take one full 
breath in here for nothing.

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Inhale.

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And exhale.

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And then slow 
controlled breath, here we go,

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inhale for one.

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Two.

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Three, four.

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Belly is expanding.

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Exhale for six, five, four.

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Three, two, one.

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Good. Awesome job.
Let's go again.

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Inhale for one.

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Two.

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Three.

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Full belly.

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And exhale for six.

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Five.

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Four.

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Three.

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Draw it in on the one.

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Inhale for one.

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Two.

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Three. Full breath.

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Four.

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And slow exhale 
for six, five, four.

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Three, two, one.

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Relax your shoulders,
breathe in for one.

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Two, full breath, three, four.

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Exhale for six with control.

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Five, four, three, two, one.

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Inhale one, two, three, four.

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Exhale six, five, four,

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three, two, one.

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Inhale one, two, three, four.

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Shoulder's relaxed.

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Five, four,

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three, two, one.

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Inhale one, two, three, four.

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Exhale six, five, four,

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three, two, one.

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Inhale one, two, three, four.

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Six, five, four,

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three, two, one.

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Inhale one, two, three, four.

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Last exhale six, five,

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four, three, two, one.

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Let your breath return 
to a natural ebb and flow.

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Let your hands slowly lift up,

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float up soft and 
easy towards the sky.

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Take a big stretch in.

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Wiggle the fingertips.

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Big stretch up high.

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Wiggle the fingertips.

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And then on an 
exhale, nice, easy twist

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to one side, any side.

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Just nice and easy.

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Now breathe 
into your belly here.

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Find that belly breath.

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Inhale lots of love in.

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Lengthen through 
the crown of the head.

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And then exhale, contract.

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Draw the navel in 
towards the spine.

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Inhale, 
breathing into the belly.

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Expansion, expansion, expansion.

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Exhale, contraction.
Navel draws in.

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Great, slowly release.

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Bring the fingertips up.

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Wiggle them.

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Float it up so 
basically find ease, right?

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Dropping the 
rigidity here today.

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And then slowly taking 
the twist to the other side

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and finding your belly.

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Breathe into your sweet belly.

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Feel the expansion 
as you inhale.

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Shoulders nice and relaxed,
not moving on that inhale.

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And then on the exhale, 
what happens after expansion?

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What's the natural 
thing that happens?

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Contraction, so we contract.

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Engaging.

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So good for the internal organs

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as well to move and breathe in

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this way on the mat

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but also off the map as well.

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Alright, take one more 
big belly breath in here.

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And exhale draw the 
navel in towards his spine.

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Slowly release.

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We're gonna come to all fours.

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Right into Cat-Cow.

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You know what to do here.

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Place your hands 
and feet with care.

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Stack the bones.

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And when you're ready, 
inhale to drop the belly,

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open the chest forward.

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Hang out there for a second.

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Maybe rock the hips 
a little side to side.

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Expansion and then 
what happens after that?

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Contraction, we flip the script.

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We round through.

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We engage the 
muscles of the core.

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We connect the 
core to the whole body.

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Understanding or welcoming this
understanding that it's all one

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beautiful moving part.

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Cool, inhale, drop the belly.

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Exhale, round through the spine
and then if you are not already

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which most of you are, I'm sure,

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just start to take it away.

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Find a little rhythm here that
feels good moving the spine.

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Little daily movement of 
the spine and your regular

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diaphragmatic 
loving belly breaths,

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ooh, that'll change your game.

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Awesome.

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Then bring your spine back to a
nice neutral position and nice

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and easy we're 
gonna drop the hands,

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excuse me, the elbows exactly
where the hands were and you're

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gonna walk the knees 
out for Puppy Posture.

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The ultimate 
long puppy belly here

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as you slowly 
peel your hip creases.

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Imagine them lifting 
up towards the ceiling.

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Heart goes down,
belly gets long.

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Forehead may or may 
not come towards the earth.

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And we find our 
big belly breath here.

258
00:14:49,268 --> 00:14:53,426
Now on this one since we have a
back bend going see if you can

259
00:14:53,426 --> 00:14:54,627
think about the breath going

260
00:14:54,627 --> 00:14:56,863
into all four 
sides of your torso.

261
00:14:56,863 --> 00:15:00,466
So a big lateral breath 
so it's a nice wide breath.

262
00:15:01,272 --> 00:15:03,282
Whatever that means to you.

263
00:15:05,937 --> 00:15:07,874
Awesome work.

264
00:15:07,874 --> 00:15:10,376
Then keep pressing into 
the tops the feet here,

265
00:15:10,376 --> 00:15:12,545
start to hug your lower ribs in.

266
00:15:12,545 --> 00:15:16,883
Draw your low belly in towards
your mid belly up towards your

267
00:15:16,883 --> 00:15:19,285
upper abdominals as 
you slowly slide in.

268
00:15:19,285 --> 00:15:22,288
So you're finding this 
containment in the abdominal

269
00:15:22,288 --> 00:15:27,560
wall as you slowly slide 
through to a Sphinx Pose.

270
00:15:27,560 --> 00:15:29,061
Open the chest.

271
00:15:29,061 --> 00:15:30,930
Inhale in.

272
00:15:30,930 --> 00:15:34,634
Expansion, breathe in 
all four sides of the torso.

273
00:15:34,634 --> 00:15:37,370
Check it out, exhale,
curl the toes under.

274
00:15:37,370 --> 00:15:41,474
Contract, hung the low ribs in
start to build strength in the

275
00:15:41,474 --> 00:15:44,210
abdominal wall as 
you breathe deep here

276
00:15:44,210 --> 00:15:45,912
reaching the heels back.

277
00:15:45,912 --> 00:15:47,680
Forearm Plank.

278
00:15:47,680 --> 00:15:49,749
Breathing deep, you got this.

279
00:15:49,749 --> 00:15:51,350
Pressing away 
from your yoga mat.

280
00:15:51,350 --> 00:15:53,886
Lifting your heart up 
between your shoulder blades.

281
00:15:53,886 --> 00:15:57,857
Bringing a fire to 
your belly for five, four.

282
00:15:57,857 --> 00:16:00,057
Keep going. Three.
You're doing awesome.

283
00:16:00,057 --> 00:16:03,830
Slow descend of the knees
down to the earth on the one.

284
00:16:03,830 --> 00:16:06,666
Great, slowly lift 
back up onto your hands.

285
00:16:06,666 --> 00:16:08,868
Nice neutral spine here.

286
00:16:08,868 --> 00:16:10,236
Inhale in.

287
00:16:10,236 --> 00:16:14,407
Exhale, slowly walk the hands
towards the knees and then all

288
00:16:14,407 --> 00:16:17,443
the way up to 
tops of the thighs.

289
00:16:17,443 --> 00:16:21,747
So now you're on your knees and
on your shins and the toes are

290
00:16:21,747 --> 00:16:24,317
not coming in or 
going out but they're nice

291
00:16:24,317 --> 00:16:26,219
and in line with your knees.

292
00:16:26,219 --> 00:16:29,055
So you have a strong base here.

293
00:16:29,055 --> 00:16:30,523
Great, take your sits bones.

294
00:16:30,523 --> 00:16:32,592
(chuckles) Screenshot.

295
00:16:32,592 --> 00:16:33,899
No, no do it.
Oh great.

296
00:16:34,894 --> 00:16:37,496
Take your sits bones down
towards the backs of your knees

297
00:16:37,496 --> 00:16:41,634
so you feel this connection 
in your abdominal wall.

298
00:16:41,634 --> 00:16:43,603
So we're going 
from here to here.

299
00:16:44,237 --> 00:16:47,573
I'm going to think about taking
my hip points now up towards the

300
00:16:47,573 --> 00:16:51,236
sky to just, again, 
engage my core

301
00:16:51,236 --> 00:16:53,880
in a really mindful way.

302
00:16:53,880 --> 00:16:54,547
Excellent.

303
00:16:54,547 --> 00:16:56,415
Then I'm gonna inhale, reach
the fingertips all the way up

304
00:16:56,415 --> 00:16:58,751
towards the sky.

305
00:16:58,751 --> 00:17:00,019
Thumbs back, pinkies forward.

306
00:17:00,019 --> 00:17:03,890
As you exhale just try to create
more stability in your center

307
00:17:03,890 --> 00:17:06,071
lengthening sits bones down.

308
00:17:06,071 --> 00:17:08,160
Taking hip points up high.

309
00:17:08,160 --> 00:17:11,130
Hugging the low ribs in.

310
00:17:11,130 --> 00:17:12,498
Then inhale in here.

311
00:17:12,498 --> 00:17:15,535
Exhale, you're gonna keep the
right arm reaching up towards

312
00:17:15,535 --> 00:17:18,371
the sky but you're gonna take
your left hand and bring it just

313
00:17:18,371 --> 00:17:20,373
to your waistline here.

314
00:17:22,208 --> 00:17:23,709
Then keep 
pressing into your feet.

315
00:17:23,709 --> 00:17:26,178
Maybe take the hit 
points a little bit forward.

316
00:17:26,178 --> 00:17:28,120
Feel that stretch in the belly.

317
00:17:28,120 --> 00:17:29,883
Pull the right thumb back.

318
00:17:31,033 --> 00:17:35,821
A little Half Camel 
or a Camel modification,

319
00:17:35,821 --> 00:17:37,089
modified Camel.

320
00:17:37,089 --> 00:17:38,591
Anyway, inhale in.

321
00:17:38,591 --> 00:17:41,527
Exhale connect to your center,
to your belly.

322
00:17:41,527 --> 00:17:44,497
Draw it together to 
come all the way back up.

323
00:17:44,497 --> 00:17:46,465
Left hand goes up, inhale.

324
00:17:46,465 --> 00:17:48,580
Exhale, right hand comes down.

325
00:17:49,602 --> 00:17:51,704
Take your right thumb 
right to the waistline here.

326
00:17:51,704 --> 00:17:54,233
Use that for a 
little support system

327
00:17:54,233 --> 00:17:56,742
and then peeling crown of

328
00:17:56,742 --> 00:17:59,545
the head back, 
hip points forward.

329
00:17:59,545 --> 00:18:01,080
Breathing deep here.

330
00:18:01,080 --> 00:18:03,691
Strong base feel that stretch.

331
00:18:04,517 --> 00:18:05,818
Inhale in.

332
00:18:05,818 --> 00:18:07,720
Exhale connect to 
center to come back.

333
00:18:07,720 --> 00:18:10,576
Reach both arms up,
big inhale again.

334
00:18:10,576 --> 00:18:14,393
Up here and then exhale 
to rain it all the way down,

335
00:18:14,393 --> 00:18:15,728
all the way down.

336
00:18:15,728 --> 00:18:16,996
Come to all fours.

337
00:18:18,397 --> 00:18:21,167
Nice. Inhale in.

338
00:18:21,167 --> 00:18:23,035
Exhale, curl the toes under.

339
00:18:23,035 --> 00:18:28,174
Send the hips up and back,
Downward Facing Dog.

340
00:18:28,174 --> 00:18:30,776
Pedal it out here, just 
stretch through the legs.

341
00:18:30,776 --> 00:18:34,347
Take a nice wide 
base in the hands.

342
00:18:34,347 --> 00:18:36,682
And then start to 
breathe into your belly here,

343
00:18:36,682 --> 00:18:38,290
something fierce.

344
00:18:38,290 --> 00:18:42,688
A fierce love for your body,
for your breath,

345
00:18:42,688 --> 00:18:45,825
for this time that you've carved
out for yourself and for the

346
00:18:45,825 --> 00:18:49,996
relationship between 
all of those things.

347
00:18:49,996 --> 00:18:51,430
Lots of gratitude.

348
00:18:54,229 --> 00:18:56,836
Alright, keep that 
belly breath going.

349
00:18:58,200 --> 00:19:01,374
And we'll slowly 
begin to walk the feet.

350
00:19:01,374 --> 00:19:04,443
Slowly, slowly, slowly 
towards the center of the mat.

351
00:19:04,443 --> 00:19:06,445
Hands walk in to meet the toes.

352
00:19:06,445 --> 00:19:10,249
Bend your knees as 
generously as you need here.

353
00:19:10,249 --> 00:19:14,520
And feel that amazing 
release of the low back.

354
00:19:14,520 --> 00:19:16,455
Ground through all 
four corners of the feet.

355
00:19:16,455 --> 00:19:19,792
Shake the head 
a little yes, a little no.

356
00:19:20,545 --> 00:19:24,088
And really feel that 
connection of foot to earth.

357
00:19:25,054 --> 00:19:28,434
And notice what that can do
for you if you really feel and

358
00:19:28,434 --> 00:19:32,672
connect with that 
action versus just kind of

359
00:19:32,672 --> 00:19:35,426
taking orders 
from a yoga teacher.

360
00:19:36,976 --> 00:19:38,507
So find a little depth.

361
00:19:40,031 --> 00:19:44,015
Keep observing what all is here.

362
00:19:44,984 --> 00:19:48,203
Be shifting the weight 
a little front, a little back.

363
00:19:50,589 --> 00:19:53,926
Cool and then when you're
ready, breathe into your belly,

364
00:19:53,926 --> 00:19:57,329
find expansion and feel that
pressure into the tops of your

365
00:19:57,329 --> 00:20:00,559
legs as you breathe so 
much love in to your belly.

366
00:20:00,559 --> 00:20:03,869
And then exhale, use that to
draw the navel in and tuck the

367
00:20:03,869 --> 00:20:07,314
chin and slowly 
roll up to standing.

368
00:20:15,948 --> 00:20:19,921
Coming into 
Mountain Pose, Tadasana.

369
00:20:21,153 --> 00:20:23,619
Finding that 
gentle lift in the heart.

370
00:20:25,724 --> 00:20:29,128
Relax your shoulders and just
find this upward current of

371
00:20:29,128 --> 00:20:30,663
energy through the front body

372
00:20:30,663 --> 00:20:34,033
as you breathe 
that directional breath

373
00:20:34,033 --> 00:20:36,035
down, down, down.

374
00:20:37,803 --> 00:20:40,940
Feel the belly 
expand as you breathe in.

375
00:20:40,940 --> 00:20:44,635
And soften and gently 
retract as you breathe out.

376
00:20:46,579 --> 00:20:49,014
Draw the shoulder 
blades together here,

377
00:20:49,014 --> 00:20:51,165
so activate the upper back body.

378
00:20:52,151 --> 00:20:54,653
And just notice where you might
be holding or gripping in the

379
00:20:54,653 --> 00:20:58,295
toes, the belly, the shoulders.

380
00:21:01,560 --> 00:21:05,197
Then on your next big inhale
reach all the way up fingertips

381
00:21:05,197 --> 00:21:08,234
spread, reach for the sky.

382
00:21:08,234 --> 00:21:10,603
And then exhale, 
you're gonna bend the elbows,

383
00:21:10,603 --> 00:21:12,071
wiggle the fingertips and

384
00:21:12,071 --> 00:21:15,040
interlace the 
fingertips behind the tail.

385
00:21:15,040 --> 00:21:20,546
Big opening here to exaggerate
this upward current of energy

386
00:21:20,546 --> 00:21:22,114
lifting through the front body

387
00:21:22,114 --> 00:21:24,116
to exaggerate this 
lift through the heart.

388
00:21:25,233 --> 00:21:28,921
And exaggerate this activation
of the upper back body.

389
00:21:30,544 --> 00:21:32,258
Inhale in here.

390
00:21:32,258 --> 00:21:34,693
Exhale, bend 
your knees generously.

391
00:21:34,693 --> 00:21:38,330
Send your hips back, way
back and slowly melt your belly

392
00:21:38,330 --> 00:21:40,232
towards your thighs.

393
00:21:40,232 --> 00:21:42,835
Knuckles reach up 
towards the ceiling here.

394
00:21:42,835 --> 00:21:46,038
Breathe into your belly and feel
that connection of belly on the

395
00:21:46,038 --> 00:21:47,540
top of the thigh.

396
00:21:47,540 --> 00:21:49,575
Forward Fold, 
eventually crown of the head

397
00:21:49,575 --> 00:21:50,976
reaches towards the earth.

398
00:21:50,976 --> 00:21:52,745
Inhale in.

399
00:21:52,745 --> 00:21:56,649
Exhale slowly bring it back
up ground through the feet.

400
00:21:56,649 --> 00:21:59,919
Feel the legs get 
strong as you release.

401
00:21:59,919 --> 00:22:00,953
Release the fingers.

402
00:22:00,953 --> 00:22:04,156
Inhale, reach for the sky.

403
00:22:04,156 --> 00:22:06,826
Exhale, bend the elbows,
spread the fingers.

404
00:22:06,826 --> 00:22:09,261
Interlace, this time 
opposite thumb on top.

405
00:22:09,261 --> 00:22:11,964
The weird one, the one 
that feels a little funky.

406
00:22:11,964 --> 00:22:14,064
Find that lift, that connection.

407
00:22:15,167 --> 00:22:18,300
Breathe in.
Exhale, send the hips back.

408
00:22:18,300 --> 00:22:19,805
Bum back, bend your knees.

409
00:22:19,805 --> 00:22:23,609
Try to keep your knees over your
ankles this time as you activate

410
00:22:23,609 --> 00:22:28,414
more muscles in the legs and
around the hips and slowly come

411
00:22:28,414 --> 00:22:29,882
in towards your Forward Fold.

412
00:22:29,882 --> 00:22:30,969
Strong legs.

413
00:22:30,969 --> 00:22:34,920
Now use this connection of belly
to thigh to breathe into that

414
00:22:34,920 --> 00:22:36,589
area of the body.

415
00:22:36,589 --> 00:22:40,092
Think lots of love 
in as you breathe in.

416
00:22:40,092 --> 00:22:43,895
And think lots of love 
out as you breathe out.

417
00:22:45,297 --> 00:22:47,132
Great, strong legs again.

418
00:22:47,132 --> 00:22:48,867
Slow and steady.

419
00:22:48,867 --> 00:22:49,835
Dig into the heels.

420
00:22:49,835 --> 00:22:54,940
Engage the quads, the glutes
get strong as we slowly rise up.

421
00:22:54,940 --> 00:23:00,012
Break free and this time hands
come to heart, Anjuli Mudra.

422
00:23:00,012 --> 00:23:01,714
Inhale in here.

423
00:23:01,714 --> 00:23:03,883
Exhale, bend the knees.

424
00:23:03,883 --> 00:23:06,285
Try to keep the sternum
lifting towards the thumbs

425
00:23:06,285 --> 00:23:07,987
as you said the hips back.

426
00:23:07,987 --> 00:23:09,922
So strong legs again.

427
00:23:09,922 --> 00:23:13,225
So we're pressing into all
four corners of the feet here.

428
00:23:13,225 --> 00:23:15,023
Feet are hip width apart.

429
00:23:15,023 --> 00:23:17,329
Nice and easy.

430
00:23:17,329 --> 00:23:19,231
You can lift the 
toes to really find that

431
00:23:19,231 --> 00:23:20,896
connection of foot to earth.

432
00:23:22,416 --> 00:23:24,046
Great, then how's your belly?

433
00:23:25,308 --> 00:23:27,106
Breath into your belly.

434
00:23:27,106 --> 00:23:28,574
Hug the lower ribs in.

435
00:23:28,574 --> 00:23:30,142
See if you can 
take your tailbone,

436
00:23:30,142 --> 00:23:32,378
your sits bones 
just like we did before,

437
00:23:32,378 --> 00:23:34,446
down towards the heels to engage

438
00:23:34,446 --> 00:23:37,283
find this 
connection in the belly.

439
00:23:37,283 --> 00:23:39,151
Excellent, inhale in here.

440
00:23:39,151 --> 00:23:40,252
Exhale, twist.

441
00:23:40,252 --> 00:23:42,421
You're gonna take 
your right elbow towards

442
00:23:42,421 --> 00:23:45,534
the outer edge 
of your left thigh.

443
00:23:45,534 --> 00:23:50,262
And if the elbow doesn't make it
you can just use your right hand

444
00:23:50,855 --> 00:23:53,232
and maybe take the left 
hand up towards the sky.

445
00:23:53,232 --> 00:23:55,634
So we're going for a twist here.

446
00:23:55,634 --> 00:23:58,338
Beautiful, breathe into 
your belly here, inhale.

447
00:23:59,838 --> 00:24:02,841
And exhale to slowly 
release come back to center.

448
00:24:03,378 --> 00:24:05,593
Can give the legs 
a break if you need to.

449
00:24:05,593 --> 00:24:08,580
And then when you're ready
let's take it to the other side.

450
00:24:08,580 --> 00:24:11,850
So big twist, strong legs,
send the hips back.

451
00:24:11,850 --> 00:24:15,187
Left elbow to the 
outer edge of the right leg.

452
00:24:15,187 --> 00:24:16,255
Or you can modify.

453
00:24:16,255 --> 00:24:18,390
Breathing into your 
belly in this deep twist.

454
00:24:18,390 --> 00:24:20,028
You got it.
Inhale in.

455
00:24:20,028 --> 00:24:22,227
Lengthen through the crown.

456
00:24:22,227 --> 00:24:24,496
And then exhale 
to slowly release.

457
00:24:24,496 --> 00:24:25,798
Awesome work.

458
00:24:25,798 --> 00:24:28,934
Hands stay together, slowly
shift your weight to your left,

459
00:24:28,934 --> 00:24:30,436
excuse me, your right leg.

460
00:24:30,436 --> 00:24:32,104
Slowly peel your left heel up.

461
00:24:32,925 --> 00:24:34,106
Inhale.

462
00:24:34,106 --> 00:24:36,875
Exhale, connect to your center.

463
00:24:36,875 --> 00:24:40,212
Muscles of the belly, abdominal
wall connect as you lift your

464
00:24:40,212 --> 00:24:41,594
left knee up high.

465
00:24:42,281 --> 00:24:45,718
Beautiful, rotate left ankle
one way and then the other.

466
00:24:45,718 --> 00:24:48,587
Standing One-Legged Tadasana.

467
00:24:48,587 --> 00:24:50,525
Holding onto your center.

468
00:24:51,623 --> 00:24:54,126
Then taking the left 
hand to the left ankle,

469
00:24:54,126 --> 00:24:55,627
you're gonna 
bring your left knee in.

470
00:24:55,627 --> 00:24:57,496
Big quad stretch here.

471
00:24:57,496 --> 00:24:58,630
Inhale.

472
00:24:58,630 --> 00:24:59,698
Exhale.

473
00:24:59,698 --> 00:25:02,301
Slow and steady, 
heart goes forward.

474
00:25:02,301 --> 00:25:05,771
You might flip your left hand
to the left arch and we start to

475
00:25:05,771 --> 00:25:08,774
kick the left foot 
back for a Dancer Pose.

476
00:25:09,414 --> 00:25:12,778
Maybe the right 
fingertips come forward.

477
00:25:12,778 --> 00:25:14,546
Long belly here.

478
00:25:14,546 --> 00:25:16,648
We grow the 
posture with the breath

479
00:25:16,648 --> 00:25:18,584
so inhale to find expansion.

480
00:25:19,664 --> 00:25:23,387
And exhale, find support 
through that contraction.

481
00:25:24,590 --> 00:25:26,058
Keep the shoulders relaxed.

482
00:25:26,058 --> 00:25:27,893
Put it all together here.

483
00:25:27,893 --> 00:25:31,296
Inhale to your full capacity.

484
00:25:31,296 --> 00:25:34,967
And then exhale to 
slowly bring everything back.

485
00:25:34,967 --> 00:25:37,002
Back to feet hip width apart.

486
00:25:37,002 --> 00:25:39,972
Back to palms together and
shift it to the other side.

487
00:25:39,972 --> 00:25:42,107
Left foot grounds down.

488
00:25:42,107 --> 00:25:43,742
Inhale, peel the right heel.

489
00:25:43,742 --> 00:25:44,410
This is it.

490
00:25:44,410 --> 00:25:48,037
This is the last bit of our
practice so stay focused

491
00:25:48,037 --> 00:25:50,416
and stick with your breath.

492
00:25:50,416 --> 00:25:52,117
Lifting the right knee up,

493
00:25:52,117 --> 00:25:55,962
connecting to 
the lower belly here.

494
00:25:57,623 --> 00:25:59,558
Standing up nice and tall.

495
00:25:59,558 --> 00:26:01,942
Don't rush it.
Find this One-Legged Tadasana.

496
00:26:01,944 --> 00:26:05,063
Engage the 
muscles of the low belly.

497
00:26:05,063 --> 00:26:06,732
Breathe deep.

498
00:26:06,732 --> 00:26:08,367
And when you're 
ready maybe taking

499
00:26:08,367 --> 00:26:10,302
the right hand 
to the right ankle.

500
00:26:10,302 --> 00:26:12,070
Squeezing that 
right knee to center.

501
00:26:12,070 --> 00:26:13,439
Big stretch in the quad.

502
00:26:14,315 --> 00:26:17,042
And then soft bend in the
standing leg as you begin to

503
00:26:17,042 --> 00:26:19,144
grow your 
practice with the breath.

504
00:26:19,144 --> 00:26:22,748
Maybe taking your right hand
to the right arch of the foot.

505
00:26:22,748 --> 00:26:27,716
Maybe slowly easing the left
hand forward creating balance.

506
00:26:30,389 --> 00:26:31,623
Playing with your breath.

507
00:26:31,623 --> 00:26:34,626
Using the inhale to expand.

508
00:26:34,626 --> 00:26:38,363
Grow the posture and 
exhale to create more stability.

509
00:26:38,363 --> 00:26:40,365
More connection.

510
00:26:44,036 --> 00:26:45,737
Soften the skin of the face.

511
00:26:45,737 --> 00:26:47,206
Welcome that heat.

512
00:26:47,206 --> 00:26:49,274
Press up and out 
of that standing leg.

513
00:26:49,274 --> 00:26:51,977
Take one more big breath in.

514
00:26:51,977 --> 00:26:56,014
And then exhale to slowly 
guide it all the way back.

515
00:26:56,014 --> 00:26:58,867
Feet hip width apart,
palms together.

516
00:26:58,867 --> 00:27:00,953
Inhale in.

517
00:27:00,953 --> 00:27:03,438
And exhale out, 
relax the shoulders.

518
00:27:06,825 --> 00:27:09,561
Let your left hand 
come to your heart.

519
00:27:09,561 --> 00:27:11,768
Drop your right 
hand to your belly.

520
00:27:13,632 --> 00:27:15,033
If the feet are 
not hip width apart,

521
00:27:15,033 --> 00:27:17,703
go ahead and walk 
them hip width apart.

522
00:27:17,703 --> 00:27:18,770
Right underneath the hips or

523
00:27:18,770 --> 00:27:21,253
the shoulders so
nice strong stance.

524
00:27:23,609 --> 00:27:26,411
Close your eyes.

525
00:27:26,411 --> 00:27:30,382
Gently bow your head 
just a slight reverent bow.

526
00:27:30,382 --> 00:27:32,384
Then notice how you feel.

527
00:27:37,623 --> 00:27:40,325
Congratulations.

528
00:27:40,325 --> 00:27:42,327
You got that yoga belly.

529
00:27:46,398 --> 00:27:48,166
Continue this exploration.

530
00:27:50,395 --> 00:27:54,273
And this willingness 
to reside in the role

531
00:27:54,273 --> 00:27:58,310
of the observer off the mat.

532
00:27:58,310 --> 00:28:01,914
Take it off the mat 
and into your everyday.

533
00:28:01,914 --> 00:28:03,148
More love.

534
00:28:03,148 --> 00:28:05,150
More awareness.

535
00:28:07,986 --> 00:28:10,088
One final deep 
belly breath, inhale.

536
00:28:12,357 --> 00:28:13,225
And exhale.

537
00:28:15,802 --> 00:28:16,952
Namaste.

538
00:28:20,152 --> 00:28:23,771
(upbeat music)