1
00:00:00,708 --> 00:00:02,610
- Hey everyone and 
welcome to Yoga with Adriene.

2
00:00:02,610 --> 00:00:04,578
I'm Adriene and today 
we have a special yoga

3
00:00:04,578 --> 00:00:05,813
for actors practice.

4
00:00:05,813 --> 00:00:07,181
This is really great for anyone.

5
00:00:07,181 --> 00:00:08,382
I'll tell you why in the video.

6
00:00:08,382 --> 00:00:11,318
Just an opportunity to 
connect to your whole body,

7
00:00:11,318 --> 00:00:13,954
to your breath and to 
something big so you can serve

8
00:00:13,954 --> 00:00:16,824
the world and have a 
voice with consciousness.

9
00:00:16,824 --> 00:00:17,691
Let's get started.

10
00:00:17,691 --> 00:00:20,527
(upbeat music)

11
00:00:30,264 --> 00:00:33,000
Alrighty, my friends, 
let's begin standing feet

12
00:00:33,000 --> 00:00:34,768
hip width apart.

13
00:00:34,768 --> 00:00:38,272
We're gonna start 
with feet hip width apart

14
00:00:38,272 --> 00:00:41,074
and the toes pointing 
forward to really connect

15
00:00:41,074 --> 00:00:43,143
to the feet right away 
'cause we're gonna allow

16
00:00:43,143 --> 00:00:45,612
this awareness of the 
feet to travel all the way up

17
00:00:45,612 --> 00:00:47,814
through the body, 
slowly but surely

18
00:00:47,814 --> 00:00:49,283
throughout this little practice

19
00:00:49,283 --> 00:00:52,853
because this is how we 
honor and recognize the body

20
00:00:52,853 --> 00:00:55,656
as a tool for 
storytelling as an actor,

21
00:00:55,656 --> 00:00:59,359
as a performer but also 
in any aspect of your life

22
00:00:59,359 --> 00:01:01,028
where you're getting 
up in front of people

23
00:01:01,028 --> 00:01:02,796
and you're communicating.

24
00:01:02,796 --> 00:01:07,301
Whether that is at work 
or in some sort of activism

25
00:01:07,301 --> 00:01:10,070
or even communicating 
with your family.

26
00:01:10,070 --> 00:01:12,572
Having this awareness 
of your full body

27
00:01:12,572 --> 00:01:14,875
and the body language is awesome

28
00:01:14,875 --> 00:01:16,143
and yoga's a 
great tool for that.

29
00:01:16,143 --> 00:01:20,047
So, it's really not about
the yoga poses today or ever.

30
00:01:20,047 --> 00:01:22,382
But especially today 
it's really about creating

31
00:01:22,382 --> 00:01:27,054
an experience and cultivating
this full body awareness.

32
00:01:27,054 --> 00:01:30,190
Toes pointing forward, 
feet hip width apart.

33
00:01:30,190 --> 00:01:33,327
Then lift all 10 toes 
and feel all four corners

34
00:01:33,327 --> 00:01:36,496
of your feet really root 
to the ground and then draw

35
00:01:36,496 --> 00:01:38,141
some energy up through the legs.

36
00:01:38,141 --> 00:01:41,335
You can release the toes down.

37
00:01:41,335 --> 00:01:46,039
And then travel past 
the hips and then up through

38
00:01:46,039 --> 00:01:48,575
all four sides of the torso.

39
00:01:48,575 --> 00:01:52,079
And then all the way 
up through the crown.

40
00:01:53,210 --> 00:01:56,613
Just notice 
where you're at today

41
00:01:56,613 --> 00:02:00,762
and in my opinion, 
a smart actor,

42
00:02:00,762 --> 00:02:02,723
smart performer,

43
00:02:02,723 --> 00:02:04,891
always takes a 
moment to really just notice

44
00:02:04,891 --> 00:02:06,917
where they are each day.

45
00:02:06,917 --> 00:02:08,292
So you have to 
really show up as you are

46
00:02:08,292 --> 00:02:10,094
so that you know 
what you need to do

47
00:02:10,094 --> 00:02:13,497
to tell your story 
to transform and create

48
00:02:13,497 --> 00:02:15,999
hopefully a real experience.

49
00:02:15,999 --> 00:02:20,104
So kind of ignoring 
what's going on in your body

50
00:02:20,104 --> 00:02:24,141
and in your real life 
is for me not very helpful.

51
00:02:24,141 --> 00:02:26,210
Kind of checking in and going
okay this is where I'm at

52
00:02:26,210 --> 00:02:28,912
today, showing up as I am.

53
00:02:28,912 --> 00:02:31,915
It's kind of a 
great place to start.

54
00:02:33,420 --> 00:02:36,056
When you're ready, 
let's connect to the breath.

55
00:02:36,056 --> 00:02:37,564
Another very powerful tool.

56
00:02:37,564 --> 00:02:39,800
As we squeeze the 
shoulders up to the ears

57
00:02:39,800 --> 00:02:42,269
and take a deep breath in.

58
00:02:42,269 --> 00:02:45,305
Then exhale, relax the
shoulders down, deep breath out.

59
00:02:45,305 --> 00:02:47,307
It's very simple.

60
00:02:47,307 --> 00:02:50,544
But we're using this 
little Vinyasa here to connect

61
00:02:50,544 --> 00:02:52,079
and show up as we are.

62
00:02:52,079 --> 00:02:54,181
Squeeze the 
shoulders up to the ears.

63
00:02:54,181 --> 00:02:57,351
Squeeze, squeeze, 
squeeze, breathe in

64
00:02:57,351 --> 00:02:59,987
and then exhale, 
let everything go.

65
00:02:59,987 --> 00:03:01,955
Relax the shoulders down.

66
00:03:01,955 --> 00:03:04,758
Keep this going really 
feel your feet as you squeeze

67
00:03:04,758 --> 00:03:06,426
the shoulders up to the ears.

68
00:03:06,426 --> 00:03:09,463
Squeeze and lift through 
all four sides of the torso

69
00:03:09,463 --> 00:03:11,698
and then exhale, let it go.

70
00:03:13,660 --> 00:03:16,697
Now keep this going to 
the rhythm of your own breath

71
00:03:16,697 --> 00:03:21,268
and see if you can find
different flavors in each one.

72
00:03:21,268 --> 00:03:24,071
One can be 
really soft and smooth.

73
00:03:25,605 --> 00:03:28,608
One can begin to 
integrate the neck.

74
00:03:32,913 --> 00:03:36,483
Maybe you shorten the 
tempo, squeeze the shoulders

75
00:03:36,483 --> 00:03:40,654
up to the ears and then 
exhale, drop on the exhale.

76
00:03:45,055 --> 00:03:46,570
Then do one more 
wherever you are.

77
00:03:46,570 --> 00:03:49,773
Squeeze and lift, 
squeeze and lift.

78
00:03:49,773 --> 00:03:53,777
Then exhale, release 
everything, beautiful.

79
00:03:53,777 --> 00:03:57,581
Reach the fingertips around
to interlace behind your tail.

80
00:03:57,581 --> 00:03:59,283
You're just gonna 
draw the knuckles down

81
00:03:59,283 --> 00:04:02,853
and away here, so 
knuckles go down and away.

82
00:04:02,853 --> 00:04:06,189
We open up through 
the chest and you can play

83
00:04:06,189 --> 00:04:08,892
with whether you square 
off through the hands here,

84
00:04:08,892 --> 00:04:12,162
to stretch the 
forearms or if you slowly begin

85
00:04:12,162 --> 00:04:14,498
to bring the palms together.

86
00:04:17,491 --> 00:04:20,557
Then as you're ready, 
inhale, lift your heart.

87
00:04:20,557 --> 00:04:24,361
Exhale, draw your 
chin to your chest.

88
00:04:24,361 --> 00:04:27,231
Beautiful, inhale, 
lift your heart, lift your chin,

89
00:04:27,231 --> 00:04:29,478
open your throat.

90
00:04:29,478 --> 00:04:31,482
Then exhale chin to chest.

91
00:04:32,716 --> 00:04:35,886
One more time, inhale, 
lift your heart, lift your chin,

92
00:04:35,886 --> 00:04:39,723
throat back, open, 
then exhale, chin to chest.

93
00:04:41,515 --> 00:04:43,190
Fabulous, break free.

94
00:04:43,190 --> 00:04:46,126
We're gonna reach the 
fingertips all the way forward

95
00:04:46,126 --> 00:04:48,061
and then up and back 
and then just really drop

96
00:04:48,061 --> 00:04:50,454
the shoulders down into socket,
just like you did before.

97
00:04:50,454 --> 00:04:52,632
Take a nice, big, 
full body stretch here.

98
00:04:52,632 --> 00:04:54,401
Feel your feet on the ground.

99
00:04:54,401 --> 00:04:57,504
Think of the body 
as one moving part.

100
00:04:58,295 --> 00:05:01,565
Then on the exhale, we're
gonna slowly tilt to one side,

101
00:05:01,565 --> 00:05:05,335
any side you can grab the
opposite wrist, if you like.

102
00:05:05,335 --> 00:05:08,438
Breathing deep, just 
feeling that side body stretch.

103
00:05:08,438 --> 00:05:10,574
Inhale to come back up.

104
00:05:10,574 --> 00:05:14,411
Exhale, sending it 
to the opposite side.

105
00:05:14,411 --> 00:05:18,015
You can grab the opposite 
wrist if you like, stretch.

106
00:05:18,015 --> 00:05:20,417
Then inhale back to center.

107
00:05:20,417 --> 00:05:22,319
Exhale, hands to heart.

108
00:05:23,440 --> 00:05:25,776
Keep lifting the 
sternum to the thumbs.

109
00:05:25,776 --> 00:05:27,577
You're gonna 
close your eyes here

110
00:05:27,577 --> 00:05:28,739
or come to a soft gaze.

111
00:05:28,739 --> 00:05:30,374
You can look out 
just in front of you

112
00:05:30,374 --> 00:05:34,378
and I'll use my voice to guide
you here in this next beat.

113
00:05:34,378 --> 00:05:37,047
So really feel your 
hands together at your heart

114
00:05:37,047 --> 00:05:39,643
and start to deepen your breath.

115
00:05:39,643 --> 00:05:43,780
See if you can listen 
to a nice audible breath.

116
00:05:43,780 --> 00:05:47,684
For any performer, but 
particularly for actors,

117
00:05:49,703 --> 00:05:51,572
we really have to 
cultivate this relationship

118
00:05:51,572 --> 00:05:55,972
to something real so 
that you can play real,

119
00:05:55,972 --> 00:05:57,471
right?

120
00:05:59,993 --> 00:06:02,829
My training in acting actually
comes from a very physical

121
00:06:02,829 --> 00:06:05,065
form called Suzuki Viewpoints.

122
00:06:05,065 --> 00:06:08,235
Both really invite us to 
connect to something real

123
00:06:08,235 --> 00:06:09,869
and something 
that's really present.

124
00:06:09,869 --> 00:06:11,771
You're gonna keep your 
hands at your heart here

125
00:06:11,771 --> 00:06:16,109
and with the eyes closed, 
bring your awareness

126
00:06:16,109 --> 00:06:20,046
to the space between 
your naval and your spine.

127
00:06:22,849 --> 00:06:26,873
Oddly enough, we talk 
about the same thing in yoga.

128
00:06:26,873 --> 00:06:29,403
In yoga we call 
it Uddiyana Bandha.

129
00:06:29,403 --> 00:06:32,940
It's a slight drawing 
in of the navel, in and up,

130
00:06:32,940 --> 00:06:37,243
we find this 
little lock or bandha here

131
00:06:37,243 --> 00:06:40,834
and for today we'll 
just let it be an awareness.

132
00:06:40,834 --> 00:06:45,148
An awareness in your 
center is what we'll call it.

133
00:06:45,148 --> 00:06:47,150
Then slowly lift the 
sternum up to the thumbs,

134
00:06:47,150 --> 00:06:51,922
even more, open your eyes, 
find one point to focus on

135
00:06:51,922 --> 00:06:55,459
and from your center, so 
from the middle lifting up,

136
00:06:55,459 --> 00:06:58,128
imagine there's like a
marionette cord right on

137
00:06:58,128 --> 00:07:01,483
your center and it's just 
gonna slowly lift you up

138
00:07:01,483 --> 00:07:03,784
and you're gonna come 
on to the tippy tip toes.

139
00:07:03,784 --> 00:07:06,486
You're gonna press 
the feet, the toes down,

140
00:07:06,486 --> 00:07:08,288
and draw the naval in and up.

141
00:07:08,288 --> 00:07:10,357
If you need to take 
your hands up for balance,

142
00:07:10,357 --> 00:07:12,192
you absolutely 
can but otherwise,

143
00:07:12,192 --> 00:07:13,960
try to keep the palms together

144
00:07:13,960 --> 00:07:16,363
and we're creating 
lots of length up and down

145
00:07:16,363 --> 00:07:17,631
the spinal cord.

146
00:07:17,631 --> 00:07:19,800
We're starting to breathe.

147
00:07:21,508 --> 00:07:23,677
You can imagine 
these two little headlights

148
00:07:23,677 --> 00:07:26,346
in front of the hip 
creases, not shining forward

149
00:07:26,346 --> 00:07:30,450
but shining up so 
lengthen your tail bone down.

150
00:07:30,450 --> 00:07:34,187
We're here for one 
more breath cycle, in,

151
00:07:34,187 --> 00:07:37,691
tuck the chin 
slightly as you breathe out.

152
00:07:37,691 --> 00:07:41,027
Then nice and slow, 
with control, lower it down,

153
00:07:41,027 --> 00:07:43,563
with control, nice and slow.

154
00:07:44,931 --> 00:07:47,427
Sweet, one more time, 
inhale from your center,

155
00:07:47,427 --> 00:07:50,904
so practice drawing the naval
in and up and that's what

156
00:07:50,904 --> 00:07:51,985
slowly lifts you up.

157
00:07:51,985 --> 00:07:56,376
Hold on to your 
focal point, out in front.

158
00:07:56,376 --> 00:07:58,278
We lift, lift, lift.

159
00:07:58,278 --> 00:08:02,082
Again hip creases 
shining up towards the sky.

160
00:08:02,082 --> 00:08:06,086
Finding length through 
the spine, deep breath in

161
00:08:07,567 --> 00:08:11,571
and then exhale with 
control, slow release down.

162
00:08:13,093 --> 00:08:16,663
Awesome, okay from here, we're
gonna take the feet wide now

163
00:08:16,663 --> 00:08:18,198
and turn the toes out.

164
00:08:18,198 --> 00:08:21,534
Heels are gonna be now a little
bit wider than your hips.

165
00:08:21,534 --> 00:08:22,622
You don't have to go super wide,

166
00:08:22,622 --> 00:08:25,268
but just a little bit 
wider than hip width apart.

167
00:08:25,268 --> 00:08:27,277
Then again think of 
those headlights on the hips,

168
00:08:27,277 --> 00:08:29,813
not going front 
but all the way up.

169
00:08:29,813 --> 00:08:31,958
Whoa, yeah, all the way up,

170
00:08:31,958 --> 00:08:34,751
so that the tail 
bone's lengthening down.

171
00:08:34,751 --> 00:08:36,720
Hands come back to the 
heart, head over heart,

172
00:08:36,720 --> 00:08:38,954
heart over pelvis.

173
00:08:38,954 --> 00:08:41,124
So we're cultivating 
this full body awareness,

174
00:08:41,124 --> 00:08:42,992
we're just warming up, 
shaking off the day

175
00:08:42,992 --> 00:08:46,163
thus far as we can prepare 
for our work, for our craft.

176
00:08:46,163 --> 00:08:48,431
We're also 
wanting to prep the body

177
00:08:48,431 --> 00:08:50,367
to have lots of 
spaciousness for breath

178
00:08:50,367 --> 00:08:53,103
so that we can speak, 
right, with a consciousness

179
00:08:53,103 --> 00:08:55,839
and with a powerful voice.

180
00:08:55,839 --> 00:08:58,642
Imagine you're leaning 
up against a wall here.

181
00:08:58,642 --> 00:09:00,143
You're not gonna 
let the butt go out

182
00:09:00,143 --> 00:09:01,344
or the heart go froward.

183
00:09:01,344 --> 00:09:02,812
You're gonna keep 
the sternum lifted

184
00:09:02,812 --> 00:09:04,281
and the tail 
bone lengthening down.

185
00:09:04,281 --> 00:09:06,750
We're gonna inhale 
in and then exhale,

186
00:09:06,750 --> 00:09:09,019
bend the knees and 
just slowly from the middle,

187
00:09:09,019 --> 00:09:10,854
imagine this part, 
just moving down,

188
00:09:10,854 --> 00:09:13,156
you're just gonna slide 
into a little Goddess Pose

189
00:09:13,156 --> 00:09:14,624
or Horse Pose here.

190
00:09:14,624 --> 00:09:18,528
But again make sure the pelvis
stays right underneath you

191
00:09:18,528 --> 00:09:21,638
so you may not go 
as low, maybe in time

192
00:09:21,638 --> 00:09:23,163
and then just make 
sure that the knees

193
00:09:23,163 --> 00:09:24,614
aren't coming in, 
you're really gonna press

194
00:09:24,614 --> 00:09:28,768
through all four corners of the 
feet and sit down nice and low.

195
00:09:28,768 --> 00:09:29,896
Connect to your center.

196
00:09:29,896 --> 00:09:31,665
We start to light a little fire,

197
00:09:31,665 --> 00:09:33,997
a little aug-nee 
in the belly here.

198
00:09:33,997 --> 00:09:35,608
You can press 
the palms together,

199
00:09:35,608 --> 00:09:38,077
or if you need to take 
them out for more stability,

200
00:09:38,077 --> 00:09:41,347
then do it but 
make it a choice, right.

201
00:09:42,515 --> 00:09:45,192
(chuckles) Yeah.

202
00:09:45,192 --> 00:09:49,122
So lean back a 
little more, breathe deep.

203
00:09:49,122 --> 00:09:53,386
See if you can really 
calm the skin of the face.

204
00:09:53,386 --> 00:09:56,349
Marry a little ease, 
a little grace.

205
00:09:57,363 --> 00:09:58,465
One more breath 
here, you got this,

206
00:09:58,465 --> 00:10:00,934
maybe sink a little lower.

207
00:10:02,545 --> 00:10:04,314
And then with 
control, don't rush this,

208
00:10:04,314 --> 00:10:05,615
even if your legs are burning,

209
00:10:05,615 --> 00:10:08,218
as slow as you can go, rise up.

210
00:10:12,212 --> 00:10:14,878
Awesome, keep your 
chin lifted, throat open,

211
00:10:14,878 --> 00:10:17,414
without looking down, you're
gonna bring the feet together,

212
00:10:17,414 --> 00:10:18,648
without looking down.

213
00:10:18,648 --> 00:10:21,218
So my mentor is so wonderful,

214
00:10:21,218 --> 00:10:23,854
but he used to 
always say, see feelingly.

215
00:10:23,854 --> 00:10:26,882
This is for the actor.

216
00:10:26,882 --> 00:10:28,772
You don't need to 
look with your eyes.

217
00:10:28,772 --> 00:10:30,507
You don't need to point 
to things with your eyes.

218
00:10:30,507 --> 00:10:33,410
You have eyes on 
the soles of your feet.

219
00:10:33,410 --> 00:10:35,011
Bring the feet 
together without looking,

220
00:10:35,011 --> 00:10:36,980
we're going to 
shift to one leg, any leg,

221
00:10:36,980 --> 00:10:38,315
and you're just gonna 
interlace the fingertips

222
00:10:38,315 --> 00:10:39,783
and catch one knee.

223
00:10:39,783 --> 00:10:41,852
Squeeze up and in.

224
00:10:41,852 --> 00:10:44,521
And then exhale, take it
back, nice quad stretch here.

225
00:10:44,521 --> 00:10:48,625
Bring the opposite hand to
your heart and breathe deep.

226
00:10:48,625 --> 00:10:52,796
Stay on that standing leg, 
squeeze that knee

227
00:10:52,796 --> 00:10:54,931
up towards your chest.

228
00:10:54,931 --> 00:10:57,601
Then take it back, quad stretch.

229
00:10:58,688 --> 00:11:01,358
One more time, squeeze and lift.

230
00:11:03,830 --> 00:11:04,931
Quad stretch.

231
00:11:06,146 --> 00:11:08,815
Next time you're in the 
quad stretch, stay here.

232
00:11:08,815 --> 00:11:13,320
You're gonna slowly flip the
hand to the arch of the foot

233
00:11:13,320 --> 00:11:16,056
and just play here, 
squeezing into the midline,

234
00:11:16,056 --> 00:11:17,857
a little dancer variation.

235
00:11:17,857 --> 00:11:19,960
You can also go through 
a little Tree Pose here.

236
00:11:19,960 --> 00:11:24,130
I want you to keep a nice,
calm, audible breath going here.

237
00:11:26,252 --> 00:11:28,755
And again we're just 
organizing brain and body here

238
00:11:28,755 --> 00:11:30,623
with the balancing pose.

239
00:11:30,623 --> 00:11:33,626
Uniting the two 
which is gonna help us

240
00:11:33,626 --> 00:11:36,052
when we work, when we play.

241
00:11:36,052 --> 00:11:40,190
Take a couple of breaths 
playing here, dancer pose.

242
00:11:43,169 --> 00:11:46,109
Then we'll slowly release,
you'll come back to center,

243
00:11:46,109 --> 00:11:48,411
don't look down, see feelingly

244
00:11:48,411 --> 00:11:50,413
eyes on the soles of your feet.

245
00:11:50,413 --> 00:11:52,148
Get head over heart, 
heart over pelvis

246
00:11:52,148 --> 00:11:53,850
and we'll do the same 
thing on the other side.

247
00:11:53,850 --> 00:11:56,486
Nice and easy, you're 
gonna release the finger tips,

248
00:11:56,486 --> 00:12:00,795
catch your knee 
and then take it back.

249
00:12:00,795 --> 00:12:04,090
Nice quad stretch here, 
hand comes to the heart,

250
00:12:04,090 --> 00:12:06,726
breathe, tuck your 
pelvis underneath you.

251
00:12:06,726 --> 00:12:08,895
Stand up nice and tall.

252
00:12:08,895 --> 00:12:10,400
Sweet, interlace the fingertips,

253
00:12:10,400 --> 00:12:13,766
come through center, 
squeeze and lift.

254
00:12:15,835 --> 00:12:17,837
Back to the quad stretch.

255
00:12:17,837 --> 00:12:20,907
Squeeze inner 
thighs to the midline.

256
00:12:21,908 --> 00:12:23,943
And squeeze and lift.

257
00:12:28,081 --> 00:12:30,323
Quad stretch.

258
00:12:33,620 --> 00:12:35,188
Excuse me, then 
squeeze and lift,

259
00:12:35,188 --> 00:12:38,051
let's just do it one more time.

260
00:12:38,051 --> 00:12:39,692
'Cause usually the 
second side is the one

261
00:12:39,692 --> 00:12:42,862
we're not as stable on
and then as you're ready,

262
00:12:42,862 --> 00:12:46,666
you'll flip that hand 
to the arch of the foot.

263
00:12:46,666 --> 00:12:48,405
We'll just play with 
the little dancer pose.

264
00:12:48,405 --> 00:12:50,837
Really not about 
the pose today or ever.

265
00:12:50,837 --> 00:12:53,973
Just really organizing 
brain and body to unite.

266
00:12:53,973 --> 00:12:54,958
You'll kick the foot out,

267
00:12:54,958 --> 00:12:57,110
maybe take the 
opposite hand forward.

268
00:12:57,110 --> 00:13:01,247
See if you can keep this 
awareness through the neck.

269
00:13:03,750 --> 00:13:07,920
If you fall, it's kind of a
great check in as well, right?

270
00:13:09,291 --> 00:13:11,491
So there are no mistakes, right?

271
00:13:13,459 --> 00:13:18,131
As you're ready, release, 
squeeze that knee up again

272
00:13:18,131 --> 00:13:20,533
and then let everything go.

273
00:13:20,533 --> 00:13:23,603
Rotate the ankles, 
one and then the other.

274
00:13:26,639 --> 00:13:29,475
And the wrists, 
one and then the other.

275
00:13:31,778 --> 00:13:34,681
Let any stress or tension that
you've been carrying with you

276
00:13:34,681 --> 00:13:39,619
go here so that you can 
create spaciousness to work.

277
00:13:39,619 --> 00:13:41,120
I guess you may 
not be on a yoga mat,

278
00:13:41,120 --> 00:13:43,389
so you don't need to come to
the top of the mat, never mind.

279
00:13:43,389 --> 00:13:44,791
Never mind.

280
00:13:44,791 --> 00:13:46,025
But without looking, 
we're going to bring

281
00:13:46,025 --> 00:13:47,991
the feet together one more time.

282
00:13:47,991 --> 00:13:50,493
Big inhale to reach for the sky,

283
00:13:50,493 --> 00:13:54,230
think of this as one 
moving part, so press your feet

284
00:13:54,230 --> 00:13:56,376
into the earth, reach 
your hands to the sky.

285
00:13:56,376 --> 00:13:58,368
There's just like one 
moving part, not a bunch of

286
00:13:58,368 --> 00:14:01,237
disjointed parts here, 
but one moving part.

287
00:14:01,237 --> 00:14:03,706
Reach, reach, reach, 
really maximize the stretch

288
00:14:03,706 --> 00:14:07,243
and then exhale, bring 
everything down Forward Fold,

289
00:14:07,243 --> 00:14:09,112
all the way down to the earth.

290
00:14:09,112 --> 00:14:11,481
Bend your knees generously.

291
00:14:11,481 --> 00:14:13,850
Take a couple of breaths
here to shake the head loose,

292
00:14:13,850 --> 00:14:17,921
maybe clasp the elbows, 
rock gently side to side.

293
00:14:26,232 --> 00:14:30,336
Then release the arms, 
take a deep breath in,

294
00:14:30,336 --> 00:14:34,507
then exhale out, then 
tuck the chin into the chest,

295
00:14:34,507 --> 00:14:37,877
slowly roll it up as you roll
up, really feel your feet

296
00:14:37,877 --> 00:14:39,278
pressing into the earth.

297
00:14:39,278 --> 00:14:41,748
That's why you're 
rolling up because your feet

298
00:14:41,748 --> 00:14:44,317
are pressing so firmly 
into the core of the earth

299
00:14:44,317 --> 00:14:47,220
that you stack up through 
the spine because energy

300
00:14:47,220 --> 00:14:50,523
is just reverberating 
up through your feet.

301
00:14:50,523 --> 00:14:53,993
Your awareness of the 
full body is starting to expand

302
00:14:53,993 --> 00:14:56,723
and you might even 
start to feel a little joy,

303
00:14:56,723 --> 00:14:58,998
a little gratitude

304
00:14:58,998 --> 00:15:03,136
or just become more 
present with what is.

305
00:15:03,136 --> 00:15:06,072
Without looking, bring the
feet together, really together

306
00:15:06,072 --> 00:15:09,909
and once again we'll 
inhale, reach for the sky.

307
00:15:09,909 --> 00:15:12,886
Exhale, relax 
the shoulders down.

308
00:15:12,886 --> 00:15:14,280
Then here we go.

309
00:15:14,280 --> 00:15:16,469
Keep the heart lifted, 
draw the naval in and up,

310
00:15:16,469 --> 00:15:18,184
try to move from your center.

311
00:15:18,184 --> 00:15:20,670
We'll slowly begin to come
up onto the tippy tip toes,

312
00:15:20,670 --> 00:15:23,122
you can hold on to your 
focal point out in front.

313
00:15:23,122 --> 00:15:27,760
Squeeze the legs together
and then exhale, lower down.

314
00:15:27,760 --> 00:15:31,097
Now consider your 
audience, so yoga's really about

315
00:15:31,097 --> 00:15:33,366
your inner ecosystem 
but for today,

316
00:15:33,366 --> 00:15:36,769
really close your 
eyes or soften your gaze

317
00:15:36,769 --> 00:15:40,173
and see every finger tips so
there's either energy there

318
00:15:40,173 --> 00:15:43,109
or softness as you lower down.

319
00:15:43,109 --> 00:15:46,279
Then one more time, 
sending awareness through

320
00:15:46,279 --> 00:15:50,283
every finger as you 
lift up and then lower down.

321
00:15:51,517 --> 00:15:53,630
Then release the arms 
and feel the blood flow

322
00:15:53,630 --> 00:15:57,723
opposite direction, amazing,
getting that healthy flow

323
00:15:57,723 --> 00:16:00,328
of energy going.

324
00:16:00,328 --> 00:16:03,019
Without looking down, 
widen the legs,

325
00:16:03,019 --> 00:16:07,700
toes are gonna turn out once
again, hands come to the heart.

326
00:16:07,700 --> 00:16:11,437
We inhale, lean back, 
exhale, bend the knees.

327
00:16:11,437 --> 00:16:13,573
One last time, we 
come into this Goddess Pose

328
00:16:13,573 --> 00:16:14,514
or this Horse Pose.

329
00:16:14,514 --> 00:16:18,277
This time, you can take 
one fist, one had into a fist

330
00:16:18,277 --> 00:16:21,113
and one hand over 
for a little resistance.

331
00:16:21,113 --> 00:16:23,783
We're gonna get 
down nice and low, okay?

332
00:16:23,783 --> 00:16:26,018
So get your center 
really underneath you,

333
00:16:26,018 --> 00:16:30,189
your bum's gonna kind of hug
in towards the midline too.

334
00:16:31,224 --> 00:16:33,192
We breathe deep.

335
00:16:33,192 --> 00:16:34,460
Just notice what comes up

336
00:16:34,460 --> 00:16:38,231
and we're gonna 
sink down even lower.

337
00:16:38,231 --> 00:16:40,299
If you were practicing 
a monologue or a speech,

338
00:16:40,299 --> 00:16:43,803
this is a really great 
place to practice your lines

339
00:16:43,803 --> 00:16:46,272
because the body is actually
having a real experience.

340
00:16:46,272 --> 00:16:48,307
Think upward, 
lift through the front,

341
00:16:48,307 --> 00:16:50,343
think grounding 
through the back, we're here

342
00:16:50,343 --> 00:16:52,311
for a couple more 
breaths, you got this.

343
00:16:52,311 --> 00:16:55,648
Do not give up, stick with me,
lengthen through the crown.

344
00:16:55,648 --> 00:16:56,716
Breathe deep.

345
00:16:58,718 --> 00:17:00,386
Sink a little lower.

346
00:17:01,587 --> 00:17:04,557
Sink a little lower, 
last time, you got this.

347
00:17:04,557 --> 00:17:07,525
Now with control, slowly
rise up, press into the feet.

348
00:17:07,525 --> 00:17:10,430
Feel that power of 
the foot to earth connection.

349
00:17:10,430 --> 00:17:14,099
In yoga we call it Para Bandha.

350
00:17:14,099 --> 00:17:17,703
Beautiful, and release the
arms when the legs straighten

351
00:17:17,703 --> 00:17:20,216
and interlace them 
behind, this time opposite,

352
00:17:20,216 --> 00:17:22,575
thumb on top so the weird one.

353
00:17:22,575 --> 00:17:27,146
Again, we're connecting to the
brain in a different way now.

354
00:17:27,146 --> 00:17:29,081
Then we open the chest.

355
00:17:31,217 --> 00:17:33,026
Squaring through the wrists,

356
00:17:33,026 --> 00:17:36,322
we're bringing 
the palms together.

357
00:17:36,322 --> 00:17:39,825
Without looking, bring the
feet together, nice and slow,

358
00:17:39,825 --> 00:17:41,160
don't look down.

359
00:17:42,962 --> 00:17:44,660
Alright, last beat here.

360
00:17:44,660 --> 00:17:46,899
So stand up nice and tall.

361
00:17:46,899 --> 00:17:50,860
When you're ready, 
drop the chin to the chest.

362
00:17:50,860 --> 00:17:53,539
Then here we go, lift the heart,

363
00:17:53,539 --> 00:17:56,375
open the throat 
and lift the chin.

364
00:17:57,967 --> 00:18:00,326
One more time, drop 
the chin to the chest,

365
00:18:00,326 --> 00:18:03,215
feel that great 
stretching the back of the neck.

366
00:18:03,215 --> 00:18:06,779
When you're ready, 
shoulders back, lift the heart,

367
00:18:06,779 --> 00:18:09,956
open the throat 
and lift the chin.

368
00:18:10,950 --> 00:18:13,125
Fabulous, break free.

369
00:18:14,060 --> 00:18:18,831
Take a second here to just
open the mouth really wide.

370
00:18:18,831 --> 00:18:20,099
And then close.

371
00:18:21,444 --> 00:18:25,214
Using the breath, 
open the mouth really wide.

372
00:18:26,286 --> 00:18:28,021
And exhale and close.

373
00:18:29,519 --> 00:18:33,689
One more time, open, as big as
you can, as wide as you can.

374
00:18:35,247 --> 00:18:38,484
And close, maybe 
little horsie lips here.

375
00:18:38,484 --> 00:18:41,253
(blowing air)

376
00:18:41,253 --> 00:18:44,277
Bring the palms together, 
thumbs to third eye.

377
00:18:44,277 --> 00:18:46,559
Stand up nice and tall.

378
00:18:49,358 --> 00:18:52,995
Repeat these 
mantras quietly to yourself.

379
00:18:52,995 --> 00:18:54,320
I can.

380
00:18:56,205 --> 00:18:57,699
I choose.

381
00:18:59,889 --> 00:19:01,183
I will.

382
00:19:02,962 --> 00:19:04,446
I love.

383
00:19:05,868 --> 00:19:07,252
I create.

384
00:19:08,694 --> 00:19:10,474
I thrive.

385
00:19:12,251 --> 00:19:14,281
I enjoy.

386
00:19:17,957 --> 00:19:19,425
Namaste.

387
00:19:19,425 --> 00:19:22,228
(upbeat music)