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- What's up everyone,

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and welcome to
yoga with Adriene.

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I'm Adriene.

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And this is Benji.

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And today we have
an awesome offering.

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This is a big request.

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People are wanting a
practice post disaster.

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So this could be
natural disaster,

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this could be
something in the household.

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These things happen,
they are beyond our control,

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but the one thing
we do have control over

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is how we handle
them and how we return

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back to ourselves
to take good care

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so that we can fill our cups

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so that they can
overflow and we can help others.

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So today's practice is
super yummy, super juicy,

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all about the breath.

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Hop into something comfy, and
let's find what feels good.

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(upbeat music)

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Alright, my darling friends.

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Let's begin in a
nice comfortable position

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of your choice.

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So it can be seated, sucasana.

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It can be lying down.

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You can begin on
the couch, in a chair.

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In a bed.

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So just take a second
to get settled in here.

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Definitely want you to start

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in a really
comfortable spot today.

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So we're gonna
start moving together here

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in just a moment.

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But let's begin in a spot,

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in a place that you choose

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that feels really good.

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And maybe you start seated,

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and you're like, nah, nah, nah.

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I should've started lying down.

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So you can change here.

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Just take a
couple moments, no rush.

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Because I'd love for
us to begin our practice

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with a little check in,
with a little connect,

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a little meditation.

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And I'd love for
you to feel supported.

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So, if sitting up right does
not feel supportive for you,

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find a position that does.

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And when you get there,

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close your eyes,
trust me, trust yourself.

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Trust that choosing
this video and this practice

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is the right thing to do.

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And I encourage you to really
finish this whole practice.

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It's really difficult,

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especially in difficult times,

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to take this time to
really find peace and balance.

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So, for my heart to yours,

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I honor you for
taking this time.

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Let's jump right in.

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As you're ready, a big
inhale in through the nose.

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Long exhale out
through the nose.

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And here we go big
inhale in through the nose.

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And long exhale
out through the nose.

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Now keep it going
with the eyes closed,

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big inhale in through the nose,

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and as you exhale,
wherever you are,

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whatever position you chose,

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just relax the shoulders
a little more every time,

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every exhale.

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So today's practice
is a peace offering.

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It's an invitation
to find what feels good.

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By really honoring what is,

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and sometimes that is

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disaster, catastrophy.

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Situations, things that occur

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that are way beyond our control.

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Gently continue to
deepen the breath even more,

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see if you can
extend the inhalation,

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make it longer, fuller.

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And extend the exhale,

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again relaxing the
shoulders every time.

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From a physical standpoint,

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today's practice
is going to nourish

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the neck,
the shoulders, the heart space.

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Places that
collect a lot of congestion

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and a lot of
tension and tightness

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when the going gets tough.

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Or when we spend a
lot of time with fear.

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And so whatever disaster,

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whether it's a natural disaster,

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something bigger than you,

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or whether it's
something that happened within.

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Maybe you saw or
heard something that didn't

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sit right with you.

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Whatever disaster
you're responding to

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by practicing this video,

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see if you can use
the control of your breath

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to guide you
through an experience

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that feels supportive,
loving, and kind.

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Gently draw your
hands to your heart.

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Eyes are still
closed here, trust me.

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Trust yourself.

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And now we're
just taking a moment

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to zoom out and trust all the
millions of people practicing.

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We're all in this together.

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And so, with the palms
pressing together at the heart,

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we can continue to breathe
a little deeper, more full.

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Maybe tuck the chin slightly,

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gently bow the
head to the heart.

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Zoom out and think of
all the beautiful people.

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And pets.

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Benji's here now.

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That are practicing with you.

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So you're not alone.

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And if you're not
coming off of a disaster,

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and you're just
here to practice,

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send love out by
cultivating love within.

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So we send positive energy,

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or as my mentor used to say,

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positive juju out.

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By cultivating
that within ourselves

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so we have this balance of
the zoom in and the zoom out.

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Which I think is
super awesome and perfect

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for Yoga with Adriene

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and the uniqueness
of this channel.

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Notice where your mind goes.

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And if you're like me,

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constantly on the go,

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thank goodness
for these practices.

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If you're like me,

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just give yourself
permission to do nothing here.

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You don't have to do anything.

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Let my voice guide you.

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Again, full breaths
in through the nose,

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and long exhalations
out through the nose

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as you relax the shoulders,

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more, more, more.

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Relax your body.

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Control your breath.

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Notice how you feel.

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And on your next big inhale,

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think inhale lots of love in.

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So inhale love and then pause,

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and hold the breath at the top,

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retain the breath here.

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And then exhale everything out,

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lots of love out,
out, out, out, out.

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And again, big buoyant inhale,

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lots of love in.

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Pause, hold at the top.

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Keep everything relaxed.

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Relax your body,

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relax the skin of the face.

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And finally,
exhaling everything out.

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Lots of love out.

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Beautiful, bow
the head to the heart.

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And start to
activate the upper back body.

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Begin to listen to
the sound of your breath.

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See if you can really
pay attention to nuance today

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in this healing
and balancing practice.

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So in order to serve
others, to help others,

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it has to start from within.

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So we're filling our cups today,

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taking care of the inside

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and the container so
that when it's nice and full,

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and the container overfloweth,

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we can give that
same love and attention

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that listening
for nuance to others.

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One more breath here,

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at the very least,

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you're getting an
awesome neck stretch.

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Chin to chest.

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Activate the upper
back body even more.

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Awesome, and
then slowly release.

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Left fingertips are
gonna come to the earth,

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right fingertips are
gonna reach for the sky,

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just a nice sidebody stretch.

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Move kind and loving.

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See if you can find a
little soft and easy movement

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here that feels good.

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Then coming through center,

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take it to the other side.

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Nice and easy.

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Notice if you've
dropped the conscious breath,

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see if you can
continue with the breath here.

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So a lot of fear
energy stores in the torso,

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the neck,
the shoulders, the heart space.

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Bring it back to center.

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We recently had a
hurricane here in Texas,

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and there's been just natural
disasters all over the world.

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And there has
been before now too,

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so I don't want to act
like this is a new thing.

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But a lot of that fear energy
that is just everywhere,

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I mean, we didn't even
get hit here in Austin,

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and I felt it that weekend.

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In fact, that whole weekend
was just a crazy pants weekend.

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Just lots of fear
energy in the air,

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so it can get really caught
in the body, in my opinion,

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and so today's
practice is gonna help

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kind of alleviate that.

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And this is
just really good too,

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if that's not your thing,
if you sit at a desk.

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Right? Okay, so bring the
palms to the knees,

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and a little Cat-Cow
spinal flex here

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from a seated position.

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You're gonna
inhale, lift the chest.

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And exhale, round.

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So obviously if
you were lying down,

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hopefully you're up by now.

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Forgot to say that.

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Inhale, lift, and exhale, round.

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Hey Benji,
thanks for joining me.

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One more time, inhale,
lift, and exhale, round.

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This time when
you round, stay here

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and really draw your
nose towards your naval.

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Again, stretch
through the upper back body

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with your breath.

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And now, from the pelvic floor,
begin to lift up.

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So root chakra.

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Drawing up through the naval,

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up through the heart space,

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chin still tucks into the chest,

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and then finally we
open up through the throat,

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up through the third eye,

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and the crown.

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Great, now.

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Big inhale in through the nose,

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nice cleansing breath
out through the mouth.

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Don't be shy.

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(exhales loudly)

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Two more just like that,
don't be shy.

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Big inhale, fill your cup,
belly gets bigger,

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then exhale out with sound.

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(exhales loudly)

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And one more.
Big release here,

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big opportunity
to release fear energy,

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anxiety, big inhale.

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Let it go with sound.

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(exhales loudly)

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Nice cleansing breath, awesome.

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We're gonna come
forward onto all fours.

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Benji's gonna go to this side.

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And we'll find
Tabletop Position.

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Lengthen through the crown,

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reach for the tail.

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And here we go,
bumping the hips to the left,

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you're gonna turn your gaze,

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draw a line with your
nose to look all the way

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past your right toes.

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Inhale in here,
exhale come back to center,

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and then all the way
over to the other side.

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Nice and easy.

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And now flow back and
forth in your own time,

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nice and slow.

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And as you do this, see if you
can keep a strong connection

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through your hands.

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Fingers spread wide.

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Connect to mother earth.

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Trust her, trust her support,

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trust that when

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traumatic things happen,

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sometimes they're
wonderful opportunity

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to learn and to heal.

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You're gonna curl the
toes under the next time

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you come back to center.

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And you're gonna
drop the elbows right down

264
00:13:14,875 --> 00:13:17,125
where the hands are.

265
00:13:17,125 --> 00:13:19,041
Heart to Earth pose,
inhale, look forward.

266
00:13:19,041 --> 00:13:21,542
Tilt the pelvis up, so
tailbone really rotates

267
00:13:21,542 --> 00:13:23,333
up towards the sky.

268
00:13:23,333 --> 00:13:25,959
And then exhale,
walk the knees back,

269
00:13:25,959 --> 00:13:27,125
nice and slow.

270
00:13:28,458 --> 00:13:30,542
Heart melts to the earth.

271
00:13:32,417 --> 00:13:33,667
Forehead comes to the ground,

272
00:13:33,667 --> 00:13:37,333
if it doesn't quite
make it, that's alright.

273
00:13:39,166 --> 00:13:41,208
Breathing deep here.

274
00:13:41,208 --> 00:13:42,834
Feeling that nice
opening through the chest,

275
00:13:42,834 --> 00:13:46,667
the shoulders, feeling the
pressure of the earth again

276
00:13:46,667 --> 00:13:49,625
on your forehead
and on the fingerprints

277
00:13:49,625 --> 00:13:51,458
as you claw downward.

278
00:13:53,000 --> 00:13:54,583
Toes are curled
under here to stretch

279
00:13:54,583 --> 00:13:56,417
through the foot arch.

280
00:13:56,417 --> 00:13:57,792
Breathing deep.

281
00:14:00,959 --> 00:14:02,917
So for me,
as I watched the news,

282
00:14:02,917 --> 00:14:06,792
and I do my
best to pay attention

283
00:14:06,792 --> 00:14:08,125
and to keep paying attention,

284
00:14:08,125 --> 00:14:11,792
which yoga really
helps me to pay attention.

285
00:14:13,667 --> 00:14:16,250
I feel like there's so
much that I'd like to do,

286
00:14:16,250 --> 00:14:18,166
but so much
that's beyond my control,

287
00:14:18,166 --> 00:14:20,375
so here on the mat
I can practice

288
00:14:22,208 --> 00:14:23,959
breath control.

289
00:14:23,959 --> 00:14:27,333
How I experience
the poses, the postures.

290
00:14:29,750 --> 00:14:32,250
I'm filling again
my cup or my container

291
00:14:32,250 --> 00:14:35,750
so that when it's full,
I can serve others,

292
00:14:35,750 --> 00:14:36,834
reach out to help.

293
00:14:36,834 --> 00:14:39,792
Be nice and
healthy and available.

294
00:14:43,291 --> 00:14:45,208
Alright, keep the
toes curled under,

295
00:14:45,208 --> 00:14:47,667
and you're gonna
slowly lift the forehead.

296
00:14:47,667 --> 00:14:49,750
You're gonna come
just check into our source,

297
00:14:49,750 --> 00:14:51,583
our power, so you're
gonna come all the way forward

298
00:14:51,583 --> 00:14:54,375
into a forearm plank.

299
00:14:54,375 --> 00:14:57,291
So you lift the knees,
if that's available to you,

300
00:14:57,291 --> 00:14:58,875
and you're gonna
reach the heels back.

301
00:14:58,875 --> 00:15:00,000
And maybe some emotion,

302
00:15:00,000 --> 00:15:02,917
or just some sensation's
gonna start to pop up

303
00:15:02,917 --> 00:15:04,458
that's not just physical.

304
00:15:04,458 --> 00:15:06,333
So lift the front body
up to meet the back body.

305
00:15:06,333 --> 00:15:07,750
Find support from within,

306
00:15:07,750 --> 00:15:09,000
keep your gaze straight down,

307
00:15:09,000 --> 00:15:11,041
keep clawing
into the fingertips,

308
00:15:11,041 --> 00:15:13,250
and breathe deep.

309
00:15:13,250 --> 00:15:16,708
Again, you can
control, not trust,

310
00:15:16,708 --> 00:15:20,625
you can control
how you react in this

311
00:15:20,625 --> 00:15:22,917
as you shake and breathe.

312
00:15:22,917 --> 00:15:24,458
You can keep
your calm, your cool,

313
00:15:24,458 --> 00:15:26,250
neck nice and long.

314
00:15:26,250 --> 00:15:27,583
Trust the experience,

315
00:15:27,583 --> 00:15:31,625
we're here for three,
two, and one, awesome.

316
00:15:31,625 --> 00:15:35,041
Bring the knees in,
send the fingertips back,

317
00:15:35,041 --> 00:15:36,250
so you're gonna
kind of paint your mat

318
00:15:36,250 --> 00:15:38,041
all the way back.

319
00:15:38,041 --> 00:15:40,083
And then nice
and easy on one ear,

320
00:15:40,083 --> 00:15:42,250
any ear, you're
gonna turn your head,

321
00:15:42,250 --> 00:15:44,208
and my head's gonna
be right in Benji's butt.

322
00:15:44,208 --> 00:15:45,667
Awesome.

323
00:15:45,667 --> 00:15:46,708
Breathe deep.

324
00:15:48,625 --> 00:15:52,083
Let your neck
and shoulders rest.

325
00:15:52,083 --> 00:15:54,166
Inhale lots of love in.

326
00:15:55,834 --> 00:15:57,291
Exhale lots of love out,

327
00:15:57,291 --> 00:15:58,917
awesome, bring
it back to center.

328
00:15:58,917 --> 00:16:02,333
And turn onto the opposite ear.

329
00:16:02,333 --> 00:16:03,708
Again, inhale.

330
00:16:03,708 --> 00:16:06,750
Feel your back expand.

331
00:16:06,750 --> 00:16:11,583
So feel the skin of the back
stretch as you breathe in.

332
00:16:11,583 --> 00:16:14,083
And soften as you breathe out.

333
00:16:15,041 --> 00:16:16,708
And you'll
finally head to center,

334
00:16:16,708 --> 00:16:18,750
forehead to the mat.

335
00:16:18,750 --> 00:16:21,375
Big inhale, lots of love in.

336
00:16:23,125 --> 00:16:24,542
In the back of that heart space,

337
00:16:24,542 --> 00:16:26,583
just softens as you breathe out.

338
00:16:26,583 --> 00:16:29,792
(exhales loudly)

339
00:16:32,041 --> 00:16:34,250
Awesome, press into
the tops of your feet.

340
00:16:34,250 --> 00:16:35,917
Use your fingertips for support,

341
00:16:35,917 --> 00:16:37,875
tuck the chin into the chest,

342
00:16:37,875 --> 00:16:40,291
and slowly roll up.

343
00:16:42,792 --> 00:16:45,417
Great, take one
hand to your heart,

344
00:16:45,417 --> 00:16:47,667
and one hand to your belly.

345
00:16:49,500 --> 00:16:52,625
Close your eyes and once again,

346
00:16:52,625 --> 00:16:55,125
nice long smooth deep breaths.

347
00:17:01,834 --> 00:17:04,000
As you breathe in,
see if you can feel

348
00:17:04,000 --> 00:17:06,959
the expansion
of the lower belly.

349
00:17:06,959 --> 00:17:10,625
Imagine this warmth, or
this maybe soft warm light

350
00:17:10,625 --> 00:17:12,125
as you breathe in.

351
00:17:13,875 --> 00:17:17,083
And then just a very natural
softening as you breathe out.

352
00:17:19,125 --> 00:17:21,625
Control your breath, big inhale.

353
00:17:24,290 --> 00:17:25,959
And relax.

354
00:17:28,541 --> 00:17:30,333
And one more time.
Big inhale.

355
00:17:33,625 --> 00:17:34,625
And release.

356
00:17:36,750 --> 00:17:38,083
Awesome, bring
the hands together,

357
00:17:38,083 --> 00:17:39,583
rub them together.

358
00:17:42,542 --> 00:17:44,542
Maybe close your
eyes or soften your gaze

359
00:17:44,542 --> 00:17:46,083
to go inward here.

360
00:17:46,083 --> 00:17:47,250
And as you go inward,

361
00:17:47,250 --> 00:17:49,583
tending to that inner light.

362
00:17:52,291 --> 00:17:55,667
Know that
there's so many people.

363
00:17:55,667 --> 00:17:57,667
You can also zoom out,
doing this with you,

364
00:17:57,667 --> 00:17:59,083
you're not alone.

365
00:18:02,500 --> 00:18:03,750
And you're gonna inhale in,

366
00:18:03,750 --> 00:18:05,959
thanks for the exhale Benji.

367
00:18:05,959 --> 00:18:06,792
And then exhale.

368
00:18:06,792 --> 00:18:09,917
Just place your
hands on your face.

369
00:18:09,917 --> 00:18:11,041
Feel that energy

370
00:18:11,041 --> 00:18:13,708
and just,
whatever this means to you,

371
00:18:13,708 --> 00:18:16,291
send some good
energy out to someone else,

372
00:18:16,291 --> 00:18:17,708
to those in need.

373
00:18:21,333 --> 00:18:24,375
So positive energy
breeds positive energy.

374
00:18:25,375 --> 00:18:28,542
And negative energy
breeds negative energy.

375
00:18:28,542 --> 00:18:31,041
This is my opinion.

376
00:18:31,041 --> 00:18:34,083
I feel it, I experience it.

377
00:18:34,083 --> 00:18:36,041
For me, it is a truth.

378
00:18:38,542 --> 00:18:41,667
Gently bring the hands down.

379
00:18:41,667 --> 00:18:44,291
So sending negative energy
up to people is never good

380
00:18:44,291 --> 00:18:47,458
when there's a
catastrophe or a problem.

381
00:18:47,458 --> 00:18:49,875
Like, if you're
sending concern or worry.

382
00:18:49,875 --> 00:18:51,792
The best thing
you can do for people

383
00:18:51,792 --> 00:18:53,125
if you want to help,

384
00:18:53,125 --> 00:18:56,250
is to really create more
positive energy in the Earth.

385
00:18:56,250 --> 00:18:57,750
Right? If you
can make donations,

386
00:18:57,750 --> 00:18:59,000
you can send money, great.

387
00:18:59,000 --> 00:19:00,125
But not everyone can.

388
00:19:00,125 --> 00:19:03,375
So one thing you can
always do is cultivate

389
00:19:03,375 --> 00:19:04,500
and fill your cup.

390
00:19:04,500 --> 00:19:06,417
Cultivate this
positive energy in your cup

391
00:19:06,417 --> 00:19:09,250
and your container
so it can overflow

392
00:19:09,250 --> 00:19:10,667
and serve others.

393
00:19:11,625 --> 00:19:12,458
Alright.

394
00:19:13,375 --> 00:19:15,708
Bring the knees super wide.

395
00:19:15,708 --> 00:19:17,667
Benji, I think you're gonna
have to move for this one,

396
00:19:17,667 --> 00:19:18,667
do you mind?

397
00:19:19,583 --> 00:19:21,000
Then we're gonna tend
to the upper back body

398
00:19:21,000 --> 00:19:23,917
by coming forward,
inhale, extend the crown,

399
00:19:23,917 --> 00:19:25,834
nice and easy movement.

400
00:19:25,834 --> 00:19:28,333
And then exhale round through.

401
00:19:29,208 --> 00:19:30,625
Again, inhale, come forward,

402
00:19:30,625 --> 00:19:33,708
extend the crown,
knees are wide.

403
00:19:33,708 --> 00:19:36,792
And exhale round through.

404
00:19:36,792 --> 00:19:39,208
Now on your next one, you might
walk the hands out a little bit.

405
00:19:39,208 --> 00:19:41,625
You're gonna inhale, reach
the right fingertips forward,

406
00:19:41,625 --> 00:19:43,083
hi Benji.

407
00:19:43,083 --> 00:19:45,875
And then exhale,
thread the needle.

408
00:19:45,875 --> 00:19:49,041
So your ears are gonna
come to the earth again.

409
00:19:49,041 --> 00:19:50,417
You're gonna listen.

410
00:19:50,417 --> 00:19:52,458
Bring the elbow, left elbow up.

411
00:19:52,458 --> 00:19:53,750
And you're gonna
breathe into the upper back body

412
00:19:53,750 --> 00:19:57,917
and try to rotate your heart
space up towards the sky.

413
00:19:59,667 --> 00:20:01,083
Inhale lots of love in,

414
00:20:01,083 --> 00:20:04,250
and as you exhale, think about
releasing any fear energy,

415
00:20:04,250 --> 00:20:05,792
any anxiety.

416
00:20:10,542 --> 00:20:12,542
Nice cleansing exhalations.

417
00:20:12,542 --> 00:20:14,834
Nice full loving inhalations.

418
00:20:19,000 --> 00:20:21,959
And then slowly
bring it back to center,

419
00:20:21,959 --> 00:20:24,708
and inhale, send the
left fingertips forward.

420
00:20:24,708 --> 00:20:26,083
Hey buddy.

421
00:20:26,083 --> 00:20:28,500
And then thread the needle.

422
00:20:28,500 --> 00:20:30,417
And so, nice and
active in the shape today.

423
00:20:30,417 --> 00:20:32,583
Bend the right
elbow up towards the sky,

424
00:20:32,583 --> 00:20:34,875
really try to
rotate your heart space

425
00:20:34,875 --> 00:20:36,792
up towards the ceiling.

426
00:20:37,834 --> 00:20:39,417
And breathe deep,

427
00:20:39,417 --> 00:20:41,333
inhale lots of love in.

428
00:20:43,875 --> 00:20:47,875
Exhale to release
any fear, any anxiety.

429
00:20:55,125 --> 00:20:57,375
(exhales loudly)

430
00:20:57,375 --> 00:20:59,834
Awesome, and then
come back to center.

431
00:20:59,834 --> 00:21:03,250
Nice and easy, walk the
knees underneath the hips.

432
00:21:03,250 --> 00:21:05,417
Plant the palms with respect.

433
00:21:05,417 --> 00:21:07,625
Respect to the earth,

434
00:21:07,625 --> 00:21:10,166
trust she knows
what she's doing.

435
00:21:10,166 --> 00:21:11,291
And the 
respect to your body

436
00:21:11,291 --> 00:21:12,458
as you claw
through the fingertips,

437
00:21:12,458 --> 00:21:13,959
take pressure up off the wrists.

438
00:21:13,959 --> 00:21:15,458
Curl the toes under.

439
00:21:15,458 --> 00:21:18,208
And slowly lift the tail.

440
00:21:18,208 --> 00:21:20,875
Downward Facing Dog.

441
00:21:20,875 --> 00:21:22,250
When you get there,
pedal it out,

442
00:21:22,250 --> 00:21:23,500
nice and easy.

443
00:21:24,959 --> 00:21:27,041
Stretching
through the whole body,

444
00:21:27,041 --> 00:21:28,792
your whole container.

445
00:21:30,375 --> 00:21:32,959
Close your eyes and get lost
in the sound of your breath.

446
00:21:32,959 --> 00:21:36,125
Send light, send love,
send peace and support

447
00:21:36,125 --> 00:21:39,291
out to those by cultivating,
to those who need it,

448
00:21:39,291 --> 00:21:42,125
by cultivating
it within yourself.

449
00:21:43,375 --> 00:21:46,125
(exhales loudly)

450
00:21:49,875 --> 00:21:52,458
And if we're all
practicing this together,

451
00:21:52,458 --> 00:21:53,875
if we're all doing that,

452
00:21:53,875 --> 00:21:58,000
imagine what contribution
we can make to the world,

453
00:21:58,000 --> 00:22:00,250
to humanity, to society.

454
00:22:02,917 --> 00:22:05,250
Imagine what our
response could be

455
00:22:05,250 --> 00:22:09,333
to that which is
way beyond our control.

456
00:22:12,125 --> 00:22:14,333
Alright, inhale,
lift onto the tippy toes,

457
00:22:14,333 --> 00:22:17,542
lift the heels, and
then exhale drop the heels.

458
00:22:17,542 --> 00:22:18,750
Cleansing breath
as you breathe out.

459
00:22:18,750 --> 00:22:21,834
Inhale, lift, exhale, release.

460
00:22:23,250 --> 00:22:26,000
Inhale lift, maybe you
bring the audible exhale back.

461
00:22:26,000 --> 00:22:27,834
(exhales loudly)

462
00:22:27,834 --> 00:22:29,583
And two more times.

463
00:22:30,542 --> 00:22:32,166
Cleansing.

464
00:22:32,166 --> 00:22:33,041
And one more.

465
00:22:33,041 --> 00:22:35,291
Claw through the fingertips.

466
00:22:35,291 --> 00:22:37,291
Cleansing, drop the heels.

467
00:22:37,291 --> 00:22:38,250
Awesome.

468
00:22:38,250 --> 00:22:41,041
Slowly lower the knees,

469
00:22:41,041 --> 00:22:44,417
Child's Pose,
paint the mat down.

470
00:22:44,417 --> 00:22:46,250
And forehead comes to the earth.

471
00:22:46,250 --> 00:22:49,375
Round through
the upper back body.

472
00:22:49,375 --> 00:22:50,625
Relax everything.

473
00:22:50,625 --> 00:22:52,750
Let go, a complete
and total surrender.

474
00:22:52,750 --> 00:22:55,083
If you want, you can bring
your index finger and thumb

475
00:22:55,083 --> 00:22:57,834
together here lightly, softly.

476
00:23:03,875 --> 00:23:05,917
So stay really
present here in belasana

477
00:23:05,917 --> 00:23:07,000
as you breathe in and out.

478
00:23:07,000 --> 00:23:10,417
Feel the expansion
of the back body.

479
00:23:10,417 --> 00:23:13,792
And feel the
release as you breathe out.

480
00:23:13,792 --> 00:23:16,000
Let your breath move you.

481
00:23:20,041 --> 00:23:21,500
It's easy to just kind of absorb

482
00:23:21,500 --> 00:23:24,375
everything that's
going on in the world.

483
00:23:24,375 --> 00:23:27,125
And forget to tend
to this kind of sacred,

484
00:23:27,125 --> 00:23:30,125
important space within that's,

485
00:23:30,125 --> 00:23:30,959
I don't know about you,

486
00:23:30,959 --> 00:23:32,375
but is my savior.

487
00:23:35,750 --> 00:23:38,125
So close your eyes and
imagine a line in the spine

488
00:23:38,125 --> 00:23:39,291
from the tail.

489
00:23:40,166 --> 00:23:41,500
Pinpoint it now.

490
00:23:42,875 --> 00:23:45,625
All the way up
through the crown.

491
00:23:48,083 --> 00:23:49,834
And if this shape
isn't chill for you,

492
00:23:49,834 --> 00:23:51,166
you can just sit up nicely,

493
00:23:51,166 --> 00:23:53,291
head over heart.

494
00:23:53,291 --> 00:23:55,041
Nice and easy,
relaxing the shoulders.

495
00:23:55,041 --> 00:23:56,834
Imagining this
line in the spine.

496
00:23:56,834 --> 00:23:59,250
From the base to the crown.

497
00:24:11,333 --> 00:24:12,166
Awesome.

498
00:24:12,166 --> 00:24:14,041
And slowly bring the
fingertips all the way

499
00:24:14,041 --> 00:24:16,333
back up towards the
front edge of your mat.

500
00:24:16,333 --> 00:24:18,834
Come all the
way up on all fours.

501
00:24:18,834 --> 00:24:20,792
You're gonna cross the ankles,

502
00:24:20,792 --> 00:24:23,583
and we're gonna come back
into a nice, comfortable seat.

503
00:24:23,583 --> 00:24:25,291
Go ahead and place
your feet on the ground.

504
00:24:25,291 --> 00:24:27,500
And again, feel
that foot connection

505
00:24:27,500 --> 00:24:29,792
to the earth, called palabandas.

506
00:24:29,792 --> 00:24:33,375
Pressing through the
ball joint of the big toe.

507
00:24:33,375 --> 00:24:35,083
The pinkie toe,
the ball joint, and the

508
00:24:35,083 --> 00:24:36,750
back two corneres of the heels.

509
00:24:36,750 --> 00:24:39,417
These are in line with the hips.

510
00:24:40,375 --> 00:24:42,792
Benji, everybody.

511
00:24:42,792 --> 00:24:44,500
And then you're gonna
swim the fingertips back,

512
00:24:44,500 --> 00:24:47,166
fingertips are going
to point towards your bum.

513
00:24:47,166 --> 00:24:48,667
And then loop the shoulders,

514
00:24:48,667 --> 00:24:52,417
wrap the shoulder blades around
to support your heart space.

515
00:24:52,417 --> 00:24:53,625
And you might just stay here,

516
00:24:53,625 --> 00:24:55,166
'cause you might feel it man.

517
00:24:55,166 --> 00:24:56,792
Your chest is opening.

518
00:24:56,792 --> 00:24:58,333
You've been rounded forward.

519
00:24:58,333 --> 00:25:01,250
You've been in survival mode.

520
00:25:01,250 --> 00:25:03,750
Bless your heart, I'm serious.

521
00:25:05,500 --> 00:25:06,750
So whatever you've
been going through,

522
00:25:06,750 --> 00:25:08,792
this might just feel
good to lift the chest here

523
00:25:08,792 --> 00:25:10,625
and stay here.

524
00:25:10,625 --> 00:25:14,041
Or, we're gonna ground
through that foot connection,

525
00:25:14,041 --> 00:25:16,417
patabonda, ball
joint of the big toe,

526
00:25:16,417 --> 00:25:17,375
ball joint of the pinkie toe,

527
00:25:17,375 --> 00:25:18,917
and the back two
corners of the heels

528
00:25:18,917 --> 00:25:21,708
and we're gonna inhale in,
feel the expansion,

529
00:25:21,708 --> 00:25:23,125
through all four
sides of the torso.

530
00:25:23,125 --> 00:25:25,041
And then exhale,
claw through the fingetips,

531
00:25:25,041 --> 00:25:27,375
and slowly lift the hips up.

532
00:25:29,208 --> 00:25:31,708
And you're gonna think of
your sits bones, or your bum,

533
00:25:31,708 --> 00:25:34,708
really reaching
towards the backs of the knees.

534
00:25:34,708 --> 00:25:37,458
Shins forward.

535
00:25:37,458 --> 00:25:38,792
And you might just come here

536
00:25:38,792 --> 00:25:40,792
or you might
continue to lift hip points up

537
00:25:40,792 --> 00:25:42,458
towards the sky.

538
00:25:42,458 --> 00:25:43,667
Up towards the chin,

539
00:25:43,667 --> 00:25:47,166
and then maybe lift
the gaze all the way up.

540
00:25:47,166 --> 00:25:49,375
This is going to be a
little different for everyone.

541
00:25:49,375 --> 00:25:50,625
I'm definitely feeling tightness

542
00:25:50,625 --> 00:25:51,917
in my pecs and shoulders.

543
00:25:51,917 --> 00:25:54,792
So this is where I'm
meeting my appropriate edge.

544
00:25:54,792 --> 00:25:56,458
Be careful that the
knees don't splay out here,

545
00:25:56,458 --> 00:25:59,083
but you're
squeezing the knees together.

546
00:25:59,083 --> 00:26:02,500
Again, shins forward.

547
00:26:02,500 --> 00:26:04,041
Sits bones towards
the backs of the knees.

548
00:26:04,041 --> 00:26:05,041
Take one more breath here,

549
00:26:05,041 --> 00:26:07,750
claw through the fingertips.

550
00:26:07,750 --> 00:26:11,166
And then slowly
release all the way down.

551
00:26:12,250 --> 00:26:15,500
Awesome, send the
legs out in front.

552
00:26:15,500 --> 00:26:17,041
Dundasana.

553
00:26:17,041 --> 00:26:18,959
With the palms face up.

554
00:26:21,208 --> 00:26:24,291
Close your eyes and just
feel that flush of energy.

555
00:26:24,291 --> 00:26:25,583
See if you can
stack head over heart,

556
00:26:25,583 --> 00:26:27,083
heart over pelvis.

557
00:26:27,959 --> 00:26:29,917
Feet are awake.

558
00:26:29,917 --> 00:26:32,417
Whole body is awake and alive.

559
00:26:41,750 --> 00:26:43,875
Awesome. From here, you're
gonna hug the right knee

560
00:26:43,875 --> 00:26:45,458
all the way up and in.

561
00:26:45,458 --> 00:26:47,583
Give it a nice squeeze.

562
00:26:47,583 --> 00:26:51,083
Left elbow comes
to the right knee.

563
00:26:51,083 --> 00:26:53,125
And then right
fingertips come behind.

564
00:26:53,125 --> 00:26:56,125
And you're gonna look
past your right shoulder,

565
00:26:56,125 --> 00:26:59,041
and now look past
your left shoulder.

566
00:26:59,041 --> 00:27:02,041
And now from here,
you're gonna nod.

567
00:27:03,166 --> 00:27:04,542
Nod the head.

568
00:27:10,708 --> 00:27:12,458
And try to feel
that awesome stretch

569
00:27:12,458 --> 00:27:14,250
on the right side of the neck.

570
00:27:17,125 --> 00:27:19,250
And then release.

571
00:27:19,250 --> 00:27:20,542
Hug the left knee in,

572
00:27:20,542 --> 00:27:21,834
last bit here.

573
00:27:21,834 --> 00:27:23,917
Right elbow to left knee.

574
00:27:23,917 --> 00:27:25,250
Go ahead and take the twist,

575
00:27:25,250 --> 00:27:27,458
look past your left shoulder,

576
00:27:27,458 --> 00:27:29,542
and then keep the
twist and turn your gaze

577
00:27:29,542 --> 00:27:31,917
to look past the right.

578
00:27:31,917 --> 00:27:34,667
And begin to nod nice and slow.

579
00:27:38,208 --> 00:27:39,500
Feeling that length,

580
00:27:39,500 --> 00:27:42,458
that stretch
through the trap muscle

581
00:27:42,458 --> 00:27:44,500
through the left
side of your neck.

582
00:27:44,500 --> 00:27:47,834
All the way down to
the upper back body.

583
00:27:53,708 --> 00:27:56,083
Awesome, and then release.

584
00:27:56,083 --> 00:27:57,458
Great, send both legs out,

585
00:27:57,458 --> 00:27:59,959
come to lie flat on your back.

586
00:28:02,125 --> 00:28:03,583
Again, one hand to the heart,

587
00:28:03,583 --> 00:28:05,291
and one hand to the belly here.

588
00:28:05,291 --> 00:28:07,166
Just let everything go.

589
00:28:10,208 --> 00:28:11,458
Deep breath in.

590
00:28:13,250 --> 00:28:14,208
And on your next exhale,

591
00:28:14,208 --> 00:28:15,417
relax the weight of your body,

592
00:28:15,417 --> 00:28:18,333
completely and
fully into your mat.

593
00:28:26,542 --> 00:28:28,458
Inhale lots of love in.

594
00:28:31,000 --> 00:28:33,000
And exhale to release.

595
00:28:33,000 --> 00:28:35,750
(exhales loudly)

596
00:28:49,458 --> 00:28:50,750
If time allows,

597
00:28:50,750 --> 00:28:53,291
or you're on the Find
what Feels Good Membership,

598
00:28:53,291 --> 00:28:56,375
you might stay
here for a bit longer.

599
00:28:56,375 --> 00:28:59,125
You might pull the heels up.

600
00:28:59,125 --> 00:29:00,667
For a little hip opener.

601
00:29:00,667 --> 00:29:02,250
Supacabadacanasana.

602
00:29:08,750 --> 00:29:10,708
But if you're ready to go,

603
00:29:10,708 --> 00:29:13,375
or you're
watching this on YouTube,

604
00:29:13,375 --> 00:29:15,875
let's go ahead and
bring our palms together,

605
00:29:15,875 --> 00:29:18,083
and bring the thumbs
right up to the third eye.

606
00:29:18,083 --> 00:29:20,417
Keep your shoulders relaxed.

607
00:29:28,125 --> 00:29:30,166
Take a deep breath in.

608
00:29:33,000 --> 00:29:34,959
And long breath out.

609
00:29:37,708 --> 00:29:41,458
And finally, drop
the thumbs to the heart.

610
00:29:42,750 --> 00:29:44,583
Take a deep breath in.

611
00:29:46,333 --> 00:29:48,333
And a long breath out.

612
00:29:51,458 --> 00:29:53,667
And slowly, come onto one side,

613
00:29:53,667 --> 00:29:57,708
any side, and press
yourself up nice and slow.

614
00:29:57,708 --> 00:29:59,375
And keep your eyes closed here.

615
00:29:59,375 --> 00:30:01,291
Stay inward.

616
00:30:01,291 --> 00:30:02,708
Feel it out.

617
00:30:11,333 --> 00:30:14,583
And come up to a
nice comfortable seat.

618
00:30:19,375 --> 00:30:21,792
And just notice how you feel.

619
00:30:24,208 --> 00:30:27,500
And smile, pat
yourself on the back

620
00:30:27,500 --> 00:30:30,542
for taking this time to not only

621
00:30:30,542 --> 00:30:33,291
take care of yourself
and find that peace and love

622
00:30:33,291 --> 00:30:35,834
and support that you deserve,

623
00:30:35,834 --> 00:30:39,792
but you do desire a need in

624
00:30:39,792 --> 00:30:42,250
tumultuous times.

625
00:30:42,250 --> 00:30:44,458
But also to send it out,

626
00:30:44,458 --> 00:30:46,458
send that good energy,
that positive energy

627
00:30:46,458 --> 00:30:47,625
out to others.

628
00:30:50,083 --> 00:30:52,500
It's important.

629
00:30:52,500 --> 00:30:54,000
Bring the palms
together one last time,

630
00:30:54,000 --> 00:30:57,041
and we take a deep breath in,

631
00:30:57,041 --> 00:30:58,542
and we bow.

632
00:30:58,542 --> 00:30:59,375
Namaste.

633
00:31:09,708 --> 00:31:10,542
Namaste.

634
00:31:18,041 --> 00:31:20,625
(upbeat music)