1 00:00:00,030 --> 00:00:01,949 hey guys welcome to yoga with Adriene 2 00:00:01,949 --> 00:00:03,990 I'm Adriene and today we have a sequence 3 00:00:03,990 --> 00:00:06,839 for anxiety so this practice is awesome 4 00:00:06,839 --> 00:00:08,429 for when you're feeling stressed out or 5 00:00:08,429 --> 00:00:09,599 maybe you're feeling a little anxious 6 00:00:09,599 --> 00:00:12,269 maybe a little panic attack E or you 7 00:00:12,269 --> 00:00:15,240 just need to move from the darkness into 8 00:00:15,240 --> 00:00:17,369 the light hop on the mat and let's get 9 00:00:17,369 --> 00:00:30,960 started alright let's begin in a nice 10 00:00:30,960 --> 00:00:34,860 comfortable seat sit up nice and tall 11 00:00:34,860 --> 00:00:38,309 and arrive here now you've started the 12 00:00:38,309 --> 00:00:40,350 video you're here the hard part is over 13 00:00:40,350 --> 00:00:43,559 let's begin with the breath inhale as 14 00:00:43,559 --> 00:00:46,260 you breathe in draw the shoulders up to 15 00:00:46,260 --> 00:00:50,399 the ears as you breathe out draw the 16 00:00:50,399 --> 00:00:54,030 shoulders down away from the ear good as 17 00:00:54,030 --> 00:00:58,590 you breathe in squeeze and lift and as 18 00:00:58,590 --> 00:01:03,719 you breathe out drop create space couple 19 00:01:03,719 --> 00:01:06,240 more times inhale find what it feels 20 00:01:06,240 --> 00:01:08,780 good here 21 00:01:08,780 --> 00:01:15,420 and exhale create space one more time 22 00:01:15,420 --> 00:01:21,090 inhale squeeze to the max and exhale 23 00:01:21,090 --> 00:01:26,759 create space awesome take your right ear 24 00:01:26,759 --> 00:01:29,850 over your right shoulder breathe ground 25 00:01:29,850 --> 00:01:34,020 down through the elbows lift it back to 26 00:01:34,020 --> 00:01:36,240 Center and to the other side left ear 27 00:01:36,240 --> 00:01:38,790 over left shoulder draw down through the 28 00:01:38,790 --> 00:01:44,579 elbows create bringing it back to Center 29 00:01:44,579 --> 00:01:46,920 and we're going to come into a little 30 00:01:46,920 --> 00:01:49,140 mudra here as we prepare for alternate 31 00:01:49,140 --> 00:01:50,970 nostril breathing so this is my number 32 00:01:50,970 --> 00:01:52,170 one if you don't have time for the whole 33 00:01:52,170 --> 00:01:53,430 video at least have time for this 34 00:01:53,430 --> 00:01:55,920 pranayama technique which I really do 35 00:01:55,920 --> 00:01:59,280 think is like a magic elixir for those 36 00:01:59,280 --> 00:02:04,259 for when I'm feeling anxious if you ever 37 00:02:04,259 --> 00:02:06,810 feel like you are 38 00:02:06,810 --> 00:02:09,270 kind of panic attack moment or anything 39 00:02:09,270 --> 00:02:12,710 like that you just need to be stress 40 00:02:12,710 --> 00:02:15,960 balanced out this is the one for you my 41 00:02:15,960 --> 00:02:18,660 friends so we're going to take the kind 42 00:02:18,660 --> 00:02:20,280 of hang loose sign here it's kind of 43 00:02:20,280 --> 00:02:21,540 like this and we're just going to bring 44 00:02:21,540 --> 00:02:24,870 it to the ring finger and the thumb so 45 00:02:24,870 --> 00:02:28,230 you bring the two peace fingers in or if 46 00:02:28,230 --> 00:02:30,240 that's difficult for you you can also do 47 00:02:30,240 --> 00:02:34,470 your middle finger and your thumb so we 48 00:02:34,470 --> 00:02:36,570 have your thumb and an extra finger here 49 00:02:36,570 --> 00:02:40,350 and we have a whole video on alternate 50 00:02:40,350 --> 00:02:41,970 nostril breathing so if you're new to 51 00:02:41,970 --> 00:02:43,470 this and you want to go ahead and learn 52 00:02:43,470 --> 00:02:45,330 the technique first you can pause it and 53 00:02:45,330 --> 00:02:47,070 click on that open it up in another 54 00:02:47,070 --> 00:02:49,940 window and it's really lovely 55 00:02:49,940 --> 00:02:51,989 but to honor your time we're just going 56 00:02:51,989 --> 00:02:53,220 to hop right in and so you can practice 57 00:02:53,220 --> 00:02:55,860 this regularly so someone's going to 58 00:02:55,860 --> 00:02:58,050 come to the right nostril we sit up nice 59 00:02:58,050 --> 00:02:59,970 and tall and breathe in through the left 60 00:02:59,970 --> 00:03:06,420 nostril keep the shoulders relaxed as 61 00:03:06,420 --> 00:03:09,930 you pause at the top we switch covering 62 00:03:09,930 --> 00:03:12,480 the left nostril breathing out through 63 00:03:12,480 --> 00:03:18,630 the right nostril inhale in through the 64 00:03:18,630 --> 00:03:25,019 right nostril always holding pausing at 65 00:03:25,019 --> 00:03:28,140 the top to switch exhale out through the 66 00:03:28,140 --> 00:03:38,790 left nostril inhale in alternating at 67 00:03:38,790 --> 00:03:41,989 the top exhale 68 00:03:44,580 --> 00:03:47,970 in hell 69 00:03:52,430 --> 00:04:00,630 and alternating at the top exhale keep 70 00:04:00,630 --> 00:04:03,109 it going 71 00:04:24,850 --> 00:04:31,860 i sneezy smooth breaths again 72 00:04:31,860 --> 00:04:35,370 alternating at the top 73 00:04:40,940 --> 00:04:43,310 after a little bit of experiment you 74 00:04:43,310 --> 00:04:45,410 find a rhythm that works good for you a 75 00:04:45,410 --> 00:04:49,660 hand mudra that works good for you 76 00:05:12,409 --> 00:05:17,180 uneven and out here really commit 77 00:05:26,360 --> 00:05:30,210 then gently release both hands down take 78 00:05:30,210 --> 00:05:32,450 a deep breath in through both nostrils 79 00:05:32,450 --> 00:05:41,460 and out through both nostrils slowly 80 00:05:41,460 --> 00:05:45,600 open the eyes amazing and notice how you 81 00:05:45,600 --> 00:05:51,420 feel great from here we're going to move 82 00:05:51,420 --> 00:05:53,490 on to all fours but take this sense 83 00:05:53,490 --> 00:05:55,110 whatever the breath did to you maybe 84 00:05:55,110 --> 00:05:57,270 nothing but just take take one thing and 85 00:05:57,270 --> 00:05:59,040 add it on right so we're staying present 86 00:05:59,040 --> 00:06:01,110 in the moment but we're kind of allowing 87 00:06:01,110 --> 00:06:03,330 yourself to change the course of things 88 00:06:03,330 --> 00:06:06,750 right trying to let go of the stress the 89 00:06:06,750 --> 00:06:09,540 anxiety in the body that breaths so 90 00:06:09,540 --> 00:06:11,490 lovely for the nervous system so keep it 91 00:06:11,490 --> 00:06:12,930 soft and easy as you come to all fours 92 00:06:12,930 --> 00:06:15,930 here my sweet friends be kind to 93 00:06:15,930 --> 00:06:16,530 yourself 94 00:06:16,530 --> 00:06:20,840 and we'll move into a little cat-cow 95 00:06:25,760 --> 00:06:28,800 should feel awesome we've already 96 00:06:28,800 --> 00:06:32,940 connected the brain and the breath and 97 00:06:32,940 --> 00:06:34,830 the alternate nostril breathing nadi 98 00:06:34,830 --> 00:06:38,940 shodhana it's a purifying breath so keep 99 00:06:38,940 --> 00:06:41,160 nice long smooth deep breaths here as 100 00:06:41,160 --> 00:06:43,230 you now begin to integrate the spine 101 00:06:43,230 --> 00:06:46,200 which is also connected to the brain so 102 00:06:46,200 --> 00:06:48,570 when the brain is a mess it is so 103 00:06:48,570 --> 00:06:52,020 beneficial to do spinal work even 104 00:06:52,020 --> 00:06:54,360 something as simple and delicious as 105 00:06:54,360 --> 00:06:57,080 cat-cow 106 00:07:06,930 --> 00:07:09,160 awesome from here I'm going to curl the 107 00:07:09,160 --> 00:07:11,920 toes under walk the palms slightly 108 00:07:11,920 --> 00:07:16,390 forward nice and easy inhale in on an 109 00:07:16,390 --> 00:07:19,120 exhale lift the hips downward-facing dog 110 00:07:19,120 --> 00:07:21,790 so connect to your strength here but 111 00:07:21,790 --> 00:07:24,610 keep a softness press into the palms 112 00:07:24,610 --> 00:07:28,560 take care of the wrist bend the knees 113 00:07:28,560 --> 00:07:34,020 inhale in exhale lowering back down hmmm 114 00:07:34,020 --> 00:07:35,260 awesome 115 00:07:35,260 --> 00:07:37,900 press into the tops of the feet walk the 116 00:07:37,900 --> 00:07:39,660 wrists back underneath the shoulders 117 00:07:39,660 --> 00:07:42,250 then inhale keep the right palm where it 118 00:07:42,250 --> 00:07:44,080 is here and we're going to open the left 119 00:07:44,080 --> 00:07:46,630 fingertips out so just go as far as you 120 00:07:46,630 --> 00:07:49,210 can before you feel a pinch in the back 121 00:07:49,210 --> 00:07:53,140 body opening inhale exhale left palm 122 00:07:53,140 --> 00:07:55,240 down right fingertips reach up so it 123 00:07:55,240 --> 00:07:56,530 might not be all the way here is what 124 00:07:56,530 --> 00:07:57,730 I'm trying to say it might just be here 125 00:07:57,730 --> 00:07:59,560 even here as you inhale open up through 126 00:07:59,560 --> 00:08:04,900 the chest exhale again to the left 127 00:08:04,900 --> 00:08:08,070 inhale press away from your yoga mat 128 00:08:08,070 --> 00:08:10,800 exhale press into the tops of the feet 129 00:08:10,800 --> 00:08:19,420 and inhale and one more time long in the 130 00:08:19,420 --> 00:08:27,520 neck synchronizing with the breath mmm 131 00:08:27,520 --> 00:08:30,730 super awesome alright walk the knees 132 00:08:30,730 --> 00:08:33,490 together take a child's pose here go 133 00:08:33,490 --> 00:08:35,140 ahead and keep the fingertips reaching 134 00:08:35,140 --> 00:08:37,240 out long though so stretching through 135 00:08:37,240 --> 00:08:42,429 the side body these are together though 136 00:08:42,429 --> 00:08:47,610 and we bow the forehead rest your heart 137 00:08:47,610 --> 00:08:49,720 slowly we're going to walk the palms 138 00:08:49,720 --> 00:08:52,360 over towards the right excuse-me left 139 00:08:52,360 --> 00:08:54,520 edge of your mat and the right hand is 140 00:08:54,520 --> 00:08:58,570 going to come over to kiss the left hand 141 00:08:58,570 --> 00:09:00,220 so maybe they come one on top of each 142 00:09:00,220 --> 00:09:01,140 other 143 00:09:01,140 --> 00:09:04,060 breathe into the right shoulder the 144 00:09:04,060 --> 00:09:07,090 right side body pull back gently with 145 00:09:07,090 --> 00:09:11,520 the right hip crease and breathe deeply 146 00:09:16,019 --> 00:09:20,709 and now through Center and to the right 147 00:09:20,709 --> 00:09:22,660 right palm to the right edge of your mat 148 00:09:22,660 --> 00:09:26,050 left palm comes and hops on top of the 149 00:09:26,050 --> 00:09:28,300 right and we breathe here for head 150 00:09:28,300 --> 00:09:39,490 grounding down reaching down stick with 151 00:09:39,490 --> 00:09:42,160 your breath my friends I know the mind 152 00:09:42,160 --> 00:09:44,589 is powerful but so is your breath so 153 00:09:44,589 --> 00:09:48,480 come back to Center inhale lifts you up 154 00:09:48,480 --> 00:09:50,949 exhale curl the toes under downward 155 00:09:50,949 --> 00:09:53,620 facing dog okay time for a cleanser we 156 00:09:53,620 --> 00:09:55,060 need it inhale in through the nose 157 00:09:55,060 --> 00:10:00,519 exhale out through the mouth inhale in 158 00:10:00,519 --> 00:10:03,759 through the nose exhale out through the 159 00:10:03,759 --> 00:10:07,990 mouth one more don't be shy beauty of 160 00:10:07,990 --> 00:10:14,170 home practice Lions breath great drop 161 00:10:14,170 --> 00:10:15,759 the left heel lift the right leg up high 162 00:10:15,759 --> 00:10:19,300 inhale exhale step it up into a nice low 163 00:10:19,300 --> 00:10:25,480 lunge prepping for warrior two take your 164 00:10:25,480 --> 00:10:27,519 time getting there we'll pivot on the 165 00:10:27,519 --> 00:10:30,370 back foot keep the front knee bent 166 00:10:30,370 --> 00:10:37,899 when you're ready rise up strong find 167 00:10:37,899 --> 00:10:40,870 strong footing here to a super important 168 00:10:40,870 --> 00:10:42,459 that you ground through all four corners 169 00:10:42,459 --> 00:10:44,589 of the feet press into the knife edge of 170 00:10:44,589 --> 00:10:46,509 that back foot and charge the left inner 171 00:10:46,509 --> 00:10:49,180 thigh reach the right fingertips really 172 00:10:49,180 --> 00:10:51,930 reach left fingertips back really reach 173 00:10:51,930 --> 00:10:55,300 breathe deep here send energy out in all 174 00:10:55,300 --> 00:10:57,939 directions left to right down to the 175 00:10:57,939 --> 00:10:59,620 earth and lift and lengthen up through 176 00:10:59,620 --> 00:11:03,430 the crown big breath in here big breath 177 00:11:03,430 --> 00:11:05,500 out draw your shoulders down pull the 178 00:11:05,500 --> 00:11:09,490 pinkies back great then keep the front 179 00:11:09,490 --> 00:11:11,199 knee bent here for now as you reach the 180 00:11:11,199 --> 00:11:13,509 right fingertips forward up and back 181 00:11:13,509 --> 00:11:15,550 peaceful warrior here keep the front 182 00:11:15,550 --> 00:11:19,480 knee bent now hug the lower ribs in just 183 00:11:19,480 --> 00:11:21,250 a hair signage and then we're going to 184 00:11:21,250 --> 00:11:23,610 inhale straighten the leg 185 00:11:23,610 --> 00:11:29,730 front leg exhale Bend inhale reach 186 00:11:29,730 --> 00:11:37,910 exhale Bend one more inhale reach exhale 187 00:11:37,910 --> 00:11:41,190 Bend this time continue the journey all 188 00:11:41,190 --> 00:11:44,610 the way down extended side angle right 189 00:11:44,610 --> 00:11:46,740 fingertips to the earth left fingertips 190 00:11:46,740 --> 00:11:48,900 towards the sky you can also be here on 191 00:11:48,900 --> 00:11:51,960 the top of the thigh breathe deep inhale 192 00:11:51,960 --> 00:12:00,000 in long exhale out inhale and exhale 193 00:12:00,000 --> 00:12:03,300 stick with your breath one more time 194 00:12:03,300 --> 00:12:07,440 inhale in and exhale bringing the left 195 00:12:07,440 --> 00:12:11,400 fingertips down we'll pivot back to our 196 00:12:11,400 --> 00:12:14,970 lunge plant the palms step it back to 197 00:12:14,970 --> 00:12:15,900 plank 198 00:12:15,900 --> 00:12:18,480 you can move through vinyasa here if you 199 00:12:18,480 --> 00:12:21,120 like or send it straight to downward 200 00:12:21,120 --> 00:12:24,000 facing dog melt your heart back send 201 00:12:24,000 --> 00:12:26,310 your hips up high press into the palms 202 00:12:26,310 --> 00:12:28,940 especially the index finger and thumb 203 00:12:28,940 --> 00:12:31,230 then we'll drop the right heel down and 204 00:12:31,230 --> 00:12:35,460 inhale lift the left leg up exhale step 205 00:12:35,460 --> 00:12:41,130 it up into your lunge warrior two so 206 00:12:41,130 --> 00:12:43,080 take a second getting there all right 207 00:12:43,080 --> 00:12:44,880 it's really about the sensations today 208 00:12:44,880 --> 00:12:47,310 and about the journey and so take your 209 00:12:47,310 --> 00:12:50,630 time as you arrive you're strong 210 00:12:50,630 --> 00:12:55,950 grounded beautiful warrior two so little 211 00:12:55,950 --> 00:13:01,020 work on the feet goes a long way then 212 00:13:01,020 --> 00:13:03,000 connect to the energetic body tailbone 213 00:13:03,000 --> 00:13:05,730 down front body lives reach both 214 00:13:05,730 --> 00:13:12,510 directions up ground down big breath in 215 00:13:12,510 --> 00:13:14,670 so good for the body here full body 216 00:13:14,670 --> 00:13:18,540 experience energy radiating then keep 217 00:13:18,540 --> 00:13:20,310 the front knee bent my friends best you 218 00:13:20,310 --> 00:13:22,830 can and send the left fingertips forward 219 00:13:22,830 --> 00:13:25,830 up and back as you can see my right hand 220 00:13:25,830 --> 00:13:27,300 is coming around it can stand the small 221 00:13:27,300 --> 00:13:29,190 the back here or reach around to the top 222 00:13:29,190 --> 00:13:31,860 of the left hip crease keep the front 223 00:13:31,860 --> 00:13:35,200 knee bent as you inhale and exhale 224 00:13:35,200 --> 00:13:37,730 now here we go inhale straightening 225 00:13:37,730 --> 00:13:40,010 through the front leg inhale extend 226 00:13:40,010 --> 00:13:41,930 energy out through the left fingertips 227 00:13:41,930 --> 00:13:46,340 exhale sink deep stay strong in your 228 00:13:46,340 --> 00:13:51,410 back leg inhale extend and exhale sink 229 00:13:51,410 --> 00:13:53,180 deep whoo 230 00:13:53,180 --> 00:13:56,470 nice you got it inhale one last time and 231 00:13:56,470 --> 00:13:59,660 exhale continue this journey melted all 232 00:13:59,660 --> 00:14:01,850 the way down into your extended side 233 00:14:01,850 --> 00:14:03,880 angle 234 00:14:04,300 --> 00:14:07,250 lean back everyone remember we can 235 00:14:07,250 --> 00:14:14,180 always be here big breaths strong 236 00:14:14,180 --> 00:14:16,070 connection to the earth one more breath 237 00:14:16,070 --> 00:14:18,730 here you got it 238 00:14:21,460 --> 00:14:24,680 then slowly right fingertips float down 239 00:14:24,680 --> 00:14:27,650 to meet the left we come back to our 240 00:14:27,650 --> 00:14:31,130 lunge we plant the palms again you can 241 00:14:31,130 --> 00:14:33,140 move through a vinyasa here or you can 242 00:14:33,140 --> 00:14:37,090 send it straight to downward facing dog 243 00:14:37,390 --> 00:14:41,300 in down dog back to that cleansing 244 00:14:41,300 --> 00:14:43,100 breath take a big inhale in through the 245 00:14:43,100 --> 00:14:46,100 nostrils and exhale out through the 246 00:14:46,100 --> 00:14:50,660 mouth great drop the left heel lift the 247 00:14:50,660 --> 00:14:53,750 right leg up high this time come to 248 00:14:53,750 --> 00:14:57,400 warrior one nice and strong 249 00:14:59,200 --> 00:15:02,030 reach the fingertips up high press into 250 00:15:02,030 --> 00:15:03,740 the outer edge of the back foot then 251 00:15:03,740 --> 00:15:06,020 inhale look up exhale ring the 252 00:15:06,020 --> 00:15:07,820 fingertips down stay strong in your 253 00:15:07,820 --> 00:15:10,490 front leg hug energy into the midline 254 00:15:10,490 --> 00:15:15,290 here for stability let's step back a 255 00:15:15,290 --> 00:15:16,940 little bit here so draw the knuckles 256 00:15:16,940 --> 00:15:19,220 down and away and as you inhale in find 257 00:15:19,220 --> 00:15:20,870 that lift in the heart extension through 258 00:15:20,870 --> 00:15:23,330 the crown as you exhale lift your left 259 00:15:23,330 --> 00:15:26,000 heel up stay soft and vent in the front 260 00:15:26,000 --> 00:15:27,770 knee and we're going to play with a 261 00:15:27,770 --> 00:15:30,590 little warrior three so you might just 262 00:15:30,590 --> 00:15:33,620 come to here big toe on the earth keep 263 00:15:33,620 --> 00:15:35,390 your focus out in front neck nice and 264 00:15:35,390 --> 00:15:39,080 long inhale in exhale maybe you begin to 265 00:15:39,080 --> 00:15:41,150 lift through the left inner thigh maybe 266 00:15:41,150 --> 00:15:45,230 you come to here right away or maybe 267 00:15:45,230 --> 00:15:47,210 again you're growing this and so we keep 268 00:15:47,210 --> 00:15:50,540 big toe on the earth 269 00:15:50,540 --> 00:15:53,310 stay connected ah the mind begins to 270 00:15:53,310 --> 00:15:54,930 clear we begin to focus on the 271 00:15:54,930 --> 00:15:56,339 sensations of the body as you lift 272 00:15:56,339 --> 00:15:58,440 through the left inner thigh you can 273 00:15:58,440 --> 00:16:00,690 stay here you can release with control 274 00:16:00,690 --> 00:16:04,829 to airplane arms or maybe you take the 275 00:16:04,829 --> 00:16:08,279 fingertips all the way forward wherever 276 00:16:08,279 --> 00:16:10,440 you are full body experience breathe 277 00:16:10,440 --> 00:16:16,380 deep and then slowly make your way back 278 00:16:16,380 --> 00:16:20,220 to warrior one inhale and smile 279 00:16:20,220 --> 00:16:24,510 exhale let it go back to the lunge 280 00:16:24,510 --> 00:16:26,459 optional vinyasa here take it or leave 281 00:16:26,459 --> 00:16:27,110 it 282 00:16:27,110 --> 00:16:33,300 into downward facing dog beautiful drop 283 00:16:33,300 --> 00:16:35,790 the right heel lift the left leg up high 284 00:16:35,790 --> 00:16:41,100 inhale exhale stepping through find 285 00:16:41,100 --> 00:16:45,800 warrior one take your time 286 00:16:45,800 --> 00:16:50,279 strong legs when you're ready reach the 287 00:16:50,279 --> 00:16:53,399 fingertips up high ground down to the 288 00:16:53,399 --> 00:16:57,810 shoulders connect to the sensations in 289 00:16:57,810 --> 00:17:01,079 the body today stay present inhale in 290 00:17:01,079 --> 00:17:03,949 exhale rain it down 291 00:17:03,949 --> 00:17:06,689 interlace this time maybe opposite them 292 00:17:06,689 --> 00:17:08,069 on top to the one that feels kind of 293 00:17:08,069 --> 00:17:10,500 weird and Knuckles draw down in a way as 294 00:17:10,500 --> 00:17:14,520 we open the heart welcome that heat that 295 00:17:14,520 --> 00:17:17,490 aliveness that's starting to maybe 296 00:17:17,490 --> 00:17:19,619 glisten on your forehead or your lip 297 00:17:19,619 --> 00:17:21,929 stay strong and ground it to the earth 298 00:17:21,929 --> 00:17:27,390 you got this inhale look up on an exhale 299 00:17:27,390 --> 00:17:29,940 begin to slowly stay bent on the front 300 00:17:29,940 --> 00:17:33,660 leg lifts on to the right big toe again 301 00:17:33,660 --> 00:17:36,890 maybe this is your pose today yes 302 00:17:36,890 --> 00:17:39,690 working on balance stability I'm here I 303 00:17:39,690 --> 00:17:43,830 love myself I got this and maybe we take 304 00:17:43,830 --> 00:17:45,450 it a step further by softening through 305 00:17:45,450 --> 00:17:48,169 the back knee I'm beginning to lift up 306 00:17:48,169 --> 00:17:51,630 maybe even further maybe even further 307 00:17:51,630 --> 00:17:53,490 lifting up through the right inner thigh 308 00:17:53,490 --> 00:17:56,429 if you are lifted finding extension 309 00:17:56,429 --> 00:17:58,500 through the crown wherever you are focus 310 00:17:58,500 --> 00:17:59,940 on your breath the sensations in your 311 00:17:59,940 --> 00:18:02,210 body clear your mind of any 312 00:18:02,210 --> 00:18:05,860 yes you have any anxiety any worry 313 00:18:05,860 --> 00:18:08,330 focus on connecting to your strengths 314 00:18:08,330 --> 00:18:11,380 right here right now 315 00:18:11,380 --> 00:18:14,930 so even if you fall you come back come 316 00:18:14,930 --> 00:18:16,250 back to the practice come back to the 317 00:18:16,250 --> 00:18:16,850 midline 318 00:18:16,850 --> 00:18:18,830 maybe you release the fingertips with 319 00:18:18,830 --> 00:18:21,560 control so resist the slingshot effect 320 00:18:21,560 --> 00:18:27,050 and find airplane arms and maybe you 321 00:18:27,050 --> 00:18:31,820 reach it forward nice strong breaths 322 00:18:31,820 --> 00:18:35,080 everyone wherever you are be there fully 323 00:18:35,080 --> 00:18:41,660 with your breath and slowly take your 324 00:18:41,660 --> 00:18:45,920 practice back to warrior one inhale look 325 00:18:45,920 --> 00:18:50,750 up exhale shake it off take it all the 326 00:18:50,750 --> 00:18:52,610 way back down last chance for a vinyasa 327 00:18:52,610 --> 00:18:57,620 feel free to take it or leave it moving 328 00:18:57,620 --> 00:18:59,270 through a heart opener if it feels good 329 00:18:59,270 --> 00:19:04,310 and then we'll all make our way to 330 00:19:04,310 --> 00:19:07,390 extended Child's Pose 331 00:19:07,390 --> 00:19:10,430 bring the big toes together melt the 332 00:19:10,430 --> 00:19:14,990 heart back bring the palms together and 333 00:19:14,990 --> 00:19:18,950 then up and over the head gently crawl 334 00:19:18,950 --> 00:19:21,080 the elbows forward a hair stretch 335 00:19:21,080 --> 00:19:24,010 through the side body in the shoulder 336 00:19:24,010 --> 00:19:28,190 take a deep breath in and exhale let 337 00:19:28,190 --> 00:19:34,840 everything go surrender here pranaam 338 00:19:39,690 --> 00:19:43,090 bring it into the back body close your 339 00:19:43,090 --> 00:19:47,409 eyes just take a second to bow to the 340 00:19:47,409 --> 00:19:52,539 big picture to surrender to that which 341 00:19:52,539 --> 00:19:58,779 is out of your control to connect to a 342 00:19:58,779 --> 00:20:05,190 little sense of peace and love within 343 00:20:11,880 --> 00:20:14,529 slowly we'll drop the fingertips back to 344 00:20:14,529 --> 00:20:18,100 the match plant the palms and nice and 345 00:20:18,100 --> 00:20:21,429 easy rise up walk the knees into the 346 00:20:21,429 --> 00:20:24,370 center carefully cross the ankles and 347 00:20:24,370 --> 00:20:26,139 use your fingertips to help guide 348 00:20:26,139 --> 00:20:29,559 yourself all the way back to a seat and 349 00:20:29,559 --> 00:20:32,320 we'll extend the legs out long heels in 350 00:20:32,320 --> 00:20:35,710 line with the hips and if you're a 351 00:20:35,710 --> 00:20:36,880 little bit tight in the hips in the 352 00:20:36,880 --> 00:20:38,799 lower lower body we can maybe lift the 353 00:20:38,799 --> 00:20:40,330 hips up on a blanket or a block here if 354 00:20:40,330 --> 00:20:43,990 that feels good and then we'll inhale 355 00:20:43,990 --> 00:20:46,120 reach towards the sky ground down 356 00:20:46,120 --> 00:20:48,610 through the tops of the thighs and then 357 00:20:48,610 --> 00:20:51,549 exhale reaching forward so this will 358 00:20:51,549 --> 00:20:53,260 look a little different for everyone it 359 00:20:53,260 --> 00:20:57,100 might be here for you keeping the neck 360 00:20:57,100 --> 00:21:00,490 and the spine nice and long it might be 361 00:21:00,490 --> 00:21:05,740 here it might be here so find your 362 00:21:05,740 --> 00:21:09,010 forward fold again very helpful to lift 363 00:21:09,010 --> 00:21:11,980 the hips up a little bit here eventually 364 00:21:11,980 --> 00:21:13,840 find a sense of surrender here again 365 00:21:13,840 --> 00:21:15,159 rounding through the spine 366 00:21:15,159 --> 00:21:18,059 eventually the neck stretching nice and 367 00:21:18,059 --> 00:21:24,460 yummy here's you bow the head and bend 368 00:21:24,460 --> 00:21:26,019 the knees as generously as you need to 369 00:21:26,019 --> 00:21:29,080 here no need to kind of hit this perfect 370 00:21:29,080 --> 00:21:31,419 little yoga shape today to store any day 371 00:21:31,419 --> 00:21:34,870 for that matter matter but find what 372 00:21:34,870 --> 00:21:37,469 feels good 373 00:21:37,919 --> 00:21:42,149 find the layer of breath 374 00:21:54,680 --> 00:21:58,710 and then slowly well release we come to 375 00:21:58,710 --> 00:22:03,930 lie flat on the back when you arrive huh 376 00:22:03,930 --> 00:22:05,670 go ahead and hug the knees into the 377 00:22:05,670 --> 00:22:10,320 chest and then release the left foot to 378 00:22:10,320 --> 00:22:12,560 the ground and the right leg up high 379 00:22:12,560 --> 00:22:15,260 cross the right ankle over the left 380 00:22:15,260 --> 00:22:18,210 interlace the fingertips behind the back 381 00:22:18,210 --> 00:22:19,860 of the left thigh and then bring your 382 00:22:19,860 --> 00:22:22,290 left foot on to an imaginary wall here 383 00:22:22,290 --> 00:22:25,230 so press up against a long flex and 384 00:22:25,230 --> 00:22:28,710 we'll be into squeeze and pull breathing 385 00:22:28,710 --> 00:22:30,120 deep you're in a little reclined 386 00:22:30,120 --> 00:22:32,610 one-legged pigeon neck is nice and long 387 00:22:32,610 --> 00:22:34,410 so your chin is lifted so you can tuck 388 00:22:34,410 --> 00:22:38,870 it in a little bit breathing deep here 389 00:22:42,020 --> 00:22:46,530 hmm great then send the left leg up high 390 00:22:46,530 --> 00:22:48,930 a little hamstring bonus here one more 391 00:22:48,930 --> 00:22:52,290 breath and then nice and easy with 392 00:22:52,290 --> 00:22:54,870 control right so again this the 393 00:22:54,870 --> 00:22:57,180 slingshot effect with control send the 394 00:22:57,180 --> 00:23:00,750 left right leg out to meet the left and 395 00:23:00,750 --> 00:23:01,560 then I'm going to reach both fingertips 396 00:23:01,560 --> 00:23:05,720 towards the outer edges and a pulse here 397 00:23:05,720 --> 00:23:09,090 keep the shoulders relaxed palms facing 398 00:23:09,090 --> 00:23:11,520 each other tailbone scooping up towards 399 00:23:11,520 --> 00:23:18,690 the sky oh my god creaky old floor oh my 400 00:23:18,690 --> 00:23:20,790 god we have a creaky floor here yay 401 00:23:20,790 --> 00:23:23,310 everything's in alignment see sometimes 402 00:23:23,310 --> 00:23:24,780 when you move it just takes a while 403 00:23:24,780 --> 00:23:31,470 right take it to the left pulse that's 404 00:23:31,470 --> 00:23:35,040 for the all the ywa members who've been 405 00:23:35,040 --> 00:23:36,780 with me for a while and to the right 406 00:23:36,780 --> 00:23:39,890 here we go miss that creaky old floor 407 00:23:39,890 --> 00:23:43,170 but we have one here oh my gosh in the 408 00:23:43,170 --> 00:23:47,130 back to Center five four three two and 409 00:23:47,130 --> 00:23:49,710 release yay you never know when you're 410 00:23:49,710 --> 00:23:51,210 going to make new discoveries right foot 411 00:23:51,210 --> 00:23:51,830 to the ground 412 00:23:51,830 --> 00:23:58,309 left leg up high crossing the left ankle 413 00:23:58,309 --> 00:24:02,090 over the right interlace who'da thought 414 00:24:02,090 --> 00:24:04,010 a creaky floor could bring so much joy 415 00:24:04,010 --> 00:24:07,309 to someone okay chin parallel to the 416 00:24:07,309 --> 00:24:10,220 ceiling flex your right foot so chances 417 00:24:10,220 --> 00:24:11,450 are you know the shape right but the 418 00:24:11,450 --> 00:24:13,580 feet just kind of had to hang dead light 419 00:24:13,580 --> 00:24:16,340 so keep a little aliveness here and then 420 00:24:16,340 --> 00:24:22,580 squeeze again tuck your chin into your 421 00:24:22,580 --> 00:24:28,159 chest and then creaky old floor aside I 422 00:24:28,159 --> 00:24:30,529 need you to close your eyes and I would 423 00:24:30,529 --> 00:24:33,549 like to invite you to feel supported 424 00:24:33,549 --> 00:24:36,919 your spine supported here the weight of 425 00:24:36,919 --> 00:24:42,350 your body supported by the earth keep 426 00:24:42,350 --> 00:24:48,340 breathing then extend that right leg up 427 00:24:50,649 --> 00:24:55,639 great slowly unravel left foot joining 428 00:24:55,639 --> 00:24:57,380 the right this time we interlace the 429 00:24:57,380 --> 00:25:00,950 fingertips behind the head inhale in 430 00:25:00,950 --> 00:25:04,580 exhale lift the head the neck the 431 00:25:04,580 --> 00:25:08,480 shoulders press into the heels inhale 432 00:25:08,480 --> 00:25:13,510 lower exhale lift inhale lower exhale 433 00:25:13,510 --> 00:25:18,639 lift keep the elbows wide keep it going 434 00:25:19,840 --> 00:25:24,350 inhale lower exhale lift extend the 435 00:25:24,350 --> 00:25:32,210 thumbs nice little neck hammock here and 436 00:25:32,210 --> 00:25:40,100 three more scooping the tailbone up then 437 00:25:40,100 --> 00:25:43,149 last one you got it 438 00:25:43,670 --> 00:25:48,000 and really soup de baddha konasana ah we 439 00:25:48,000 --> 00:25:50,570 lit the fire in our belly after all 440 00:25:50,570 --> 00:25:52,920 shimmy the shoulders underneath the 441 00:25:52,920 --> 00:25:56,610 heart here if you give your little belly 442 00:25:56,610 --> 00:26:01,220 a pet in here lots of love in 443 00:26:01,220 --> 00:26:10,110 exhale close your eyes begin to allow 444 00:26:10,110 --> 00:26:13,140 your breath to return back to a natural 445 00:26:13,140 --> 00:26:17,970 rhythm here and then when you're ready 446 00:26:17,970 --> 00:26:22,770 we'll peel the arms out wide and slide 447 00:26:22,770 --> 00:26:32,670 the legs out long allow your body to 448 00:26:32,670 --> 00:26:34,440 grow heavy even if you don't have time 449 00:26:34,440 --> 00:26:37,890 for a long shavasana take a second here 450 00:26:37,890 --> 00:26:41,670 to let the body settle and rest to allow 451 00:26:41,670 --> 00:26:43,920 the nutrients of your practice to seep 452 00:26:43,920 --> 00:26:47,150 in to settle in 453 00:26:51,670 --> 00:26:55,080 to notice how you feel 454 00:27:05,210 --> 00:27:08,060 and slowly draw the palms together bring 455 00:27:08,060 --> 00:27:13,370 them to your third eye when we seal the 456 00:27:13,370 --> 00:27:18,020 deal by saying namaste which is honoring 457 00:27:18,020 --> 00:27:20,120 the best and most beautiful version of 458 00:27:20,120 --> 00:27:22,180 ourselves 459 00:27:22,180 --> 00:27:26,330 seeing that honoring that in oneself and 460 00:27:26,330 --> 00:27:31,280 then also in others take good care of my 461 00:27:31,280 --> 00:27:37,220 friends choose the light let it go and 462 00:27:37,220 --> 00:27:39,790 namaste 463 00:27:51,920 --> 00:27:53,980 you