hey everyone welcome to yoga with

Adriene I am Adriene and today we have a

great practice yoga for beginners this

is a wonderful practice if you are

wanting to get into yoga or your

returning to the mat today we're gonna

focus on foundation as a way to grow

flexibility and create space in the body

so if you liked this video and you have

a good experience or you want to return

to the video you can click the Add to

tab below and add it to your favorites

so you can find it easy and return to

the practice and see how the body

changes and how the practice evolves but

for now hop into something company and

let's do foundation and flexibility

[Music]

all right so we're going to begin in a

cross-legged position you can take a

blanket or a pillow fold it up and sit

up so you can sit up nice and tall if

you have it if you don't don't worry

about it just take a second to kind of

ground down through the sit bones

whatever that means to you and roll up

through the spine so you might drop your

chin to your chest and you might take a

nice conscious mindful moment maybe this

is the first conscious mindful moment

like this of the day to roll up through

the staircase of the spine maybe loop

the shoulders forward up and back and

then find some space that's the goal of

today is to find create space in the

body so we'll just sit up nice and tall

here you can close your eyes take a

moment to just trust yourself not

looking at the video as we sit up nice

and tall and take a nice deep breath in

and find a nice long exhale out

again trust yourself here you can close

your eyes and just listen to the sound

of my voice here as we sit up nice and

tall lengthening through the crown

grounding down through the sit bones

softening or relaxing the jaw here just

noticing if you're clenching there or

anywhere softening and relaxing I'm

deepening the breath

see if you can give yourself permission

to just be in the moment this is easier

said than done

I understand and acknowledge that so

just give yourself permission to be you

in the moment be with this video know

that the to-do list and then doing and

the tasks that are on our list will

definitely still be there when we are

done with our video when we're done with

this practice a couple more moments here

just noticing the breath and again

giving yourself permission to just be in

the moment to be on the mat to take this

time for yourself and you can keep the

eyes closed here as we draw the chin to

the chest and we're just going to check

in with the neck so drawing a couple

circles with the nose and then reversing

the circle you might notice a little

soundtrack of crunchiness back and forth

as you rock the head and we're just kind

of setting the tone creating a

vocabulary for our practice today which

is going to be fine what feels good

listen to your body and make the most of

each breath each moment so that when you

step off the mat and into the rest of

your day into the art of doing and the

to-do lists and the tasks you feel a

little bit more at ease a little bit

more spacious at peace all right couple

more breaths here and then we'll bring

the head back to Center and draw the

shoulders up towards the ear lobes take

a deep breath in and on the exhale draw

them down and away

two more just like that inhale shoulders

lift up squeeze squeeze squeeze and on

an exhale drawing the shoulders down and

away one more we inhale draw the

shoulders up to the ears and exhale

while drawing the shoulder blades in

together and down the back

awesome draw your palms together at your

heart take a deep breath in exhale open

your mouth let it go inhale lift the

sternum to the thumbs exhale out through

the mouth one more just like that as if

you were fogging up a window deep

breaths then exhale let it go

awesome releasing the fingertips gently

to your sides we're gonna plant the left

palm inhale reach the right fingertips

up and over poles here for a couple

breaths finding a nice a space spacious

stretch in the side body not clinching

anywhere but keeping that space between

the left ear and the left shoulder then

inhale smile an exhale swiftly move back

through Center and we'll take it to the

other side think up and over again space

as we press into the sit bones find

length in the neck so we're not holding

here we're not clenching but again

setting the tone of our practice and

perhaps for the rest of our day to find

what feels good to move how you see fit

and to really connect the body to the

breath great inhale in smile follow your

breath back to Center and we're going to

spread the fingertips super super wide

and dive forward onto all fours if

you're sitting on a blankie or a pillow

you can now move it to the side and

we'll come to all fours for a little

cat-cow and just remember the foundation

is that which is touching the mat or the

earth so we're gonna pay attention our

foundation here right away press into

the tops of the feet pressing little

palms and press the earth away now just

take a second here to rock front

back just notice when you kind of begin

to get tired and collapse and keep

pressing the earth away again paying

attention to our foundation here and

then when you feel satisfied release the

floodgates open and we'll begin a little

cat-cow so inhaling heart radiates

forward belly drops we feel the stretch

you can move a little bit in the neck in

the tail again kind of setting the tone

for our practice that we are going to

find organic movement here and not be so

rigid stuck no rules take a deep breath

in here and then on an exhale rather

than just swam creating this rainbow

shape or this end shape start at your

table and see if you can crawl up the

spine slowly again just connecting to

the sensations and then we can find a

little rock front and back here if that

feels good all right let's continue

inhaling looping the shoulders trip

dropping the belly got a little Zen out

there opening the heart towards the

front edge of the mat and then exhale

pay attention to your foundation as we

move here maybe check in with the knees

the tops of the feet press into the

knuckles inhale finding a little breath

and movement seeker necessity then

exhale navel draws up and we stretch the

back cool one more in your own time

awesome then we'll come back to tabletop

position we're going to bring the two

big toes together and bring the knees as

wide as the moon great inhale loop the

shoulders heart radiates forward and

exhale send it back extended Child's

Pose feel the legs stretch here for it

comes to the mat breathe

on your exhale you might allow the

weight of the heart to melt down towards

the Earth

and again just pay attention to your

foundation even here that which is

touching the earth then on your next

breath in draw a line with your nose

look forward we're going to shift our

weight forward just as we did before cat

cow variation here but pressing up and

out of the foundation so we're not just

collapsing in here but we're pressing up

out of the earth again learning how to

use their foundation to support to gain

more flexibility and space in the body

take a deep breath in follow your breath

your exhale as you round it back again

to that extended Child's Pose

then inhale heart scoops forward we

breathe in and exhale send it back one

more just like that we inhale pressing

all technicals the palms are gonna want

to get tired here they probably are

already so just keep a nice awareness on

the foundation on an exhale send it back

cool now we'll lift the palms up and

bring them together bring them up and

over the head kind of like a little

shark fin here then I'm going to crawl

my elbows out finding a nice space in

the side body breathing into the arms

and shoulders now you can find a little

rock in the ribcage here back and forth

and if the forehead is not yet touching

the earth the shoulders are too tight

you can bring the blanket here just kind

of lift the earth up to you

or you can just stay mindful let it

hover here

one more breath cycle in and out deepest

breath you've taken all day awesome then

we'll bring the palms back down draw the

navel up towards the spine again nice

integrative movement as we transition

always back to all fours great so we're

going to take a second here to press

away from the earth again pressing the

tops of the feet and just check in with

one hovering cat okay so some might say

that's not a beginner's pose but it

really is a great way to check in with

this line from the crown of the head to

the tip of the tailbone and it also is

an excellent excellent it's an excellent

way it's an excellent way to again get

this kind of the theme of our practice

today this point of building from the

ground up from the foundations so press

away from the earth again make sure you

have your alignment wrists underneath

the shoulders knees directly underneath

the hips and then we're gonna let the

knees hover now the first thing that's

probably going to want to go is the neck

so keep your gaze straight down and in

front perhaps just a head in between

your two index fingers draw the

shoulders away from the ears navel up

towards the spine and just notice how

the body gets tired here but how we can

support it by continuing to press up and

out of the foundation by wrapping

awareness through all parts of the body

and of course keeping a good attitude

one more breath here awesome everyone

then exhale lower the knees great curl

the toes under and walk the fingers up

towards the tops of the thighs cool take

a second here to inhale loop the

shoulders forward up and back

sit your weight back down on your heels

and breathe into the feet

nice long smooth deep breaths and if

this is too much it can lift up for a

breaker too but we're gonna take one

more breath here on the feet then we'll

spread the palms super wide again again

nice mindful hand to earth connection

dive forward

great with the toes already curled under

I'm going to keep the knees bent melt my

heart back and as if someone was lifting

you up from your tail like a mama would

do - like a baby cub or something we're

gonna lift up from the tail so keep the

knees bent lift the tail up come into a

nice first downward dog at the practice

take a deep breath in and then exhale

slowly lower the knees just like that

one more time as if someone was lifting

you up from your tail pedal it out now

bending the knees one and then the other

drawing the shoulders away from the ears

take a deep breath in through the nose

and then exhale once again slow descend

back down to all fours

cool bring the two big toes together

again widen the knees as wide as your

mat cool now we're gonna walk the palms

in bring the right palm into the center

line so again playing with our

foundation took my shirt and feel it

here okay playing with our foundation

there's this tendency to collapse into

kind of the wrist the arms why we all

kind of say I can't do yoga because I

have bad wrists but actually you can do

yoga and your wrists need your time and

attention in love probably more than you

know so here we go pressing up out of

the earth here just practice that

finding that openness and the chest in

the heart again pressing away pressing

into all knuckles and really the mound

of that thumb and that index finger

pressing into the earth cool you know

open up through the left wing left arm

reaches up towards the sky we're gonna

do three of these we open the chest and

then exhale back to Center don't

collapse here keep pressing away what's

happening to the tops of the feet keep

pressing up and out of your

as we open up again doesn't have to open

up all the way it might only come to

here if you're new to the practice or

maybe even to here so just ride your

beautiful waves you inhale open exhale

close and one more we inhale open keep

pressing away from the earth and exhale

close awesome walk the palms in front

send it back for a rest extended Child's

Pose

rising back up on the inhale we're gonna

do the same thing on the other side so

bringing the left palm into the center

line now taking a second to press up and

out of the foundation again check in

with the tops of the feet cool inhale

opening up into our twist opening the

chest the heart we reach right

fingertips up towards the sky I

seriously doubt I was able to bring my

my range of motion all the way here when

I was new to the practice so again it

might come here it might come here might

come here but we're not collapsing we're

opening up pressing away from the earth

on an exhale float it down and we'll do

two more of these inhale don't forget

about the tops of the feet one more keep

extension through the crown and exhale

float it down

awesome walk the palms in front draw the

knees back underneath the hip points

curl the toes under and again as if

someone we're lifting you up from your

tail here we go

now we pedal the feet here so there's no

rush to get to the yoga journal add

that's ridiculous now no offense to your

journal just saying no no need to create

a shape you've seen before create your

own shape and sensation and I promise

you we'll find some juicy rewards in

yoga asana practice pedal it out one

more deep breath in you got this and

then exhale another slow descend down to

the knees awesome

great so we're going to come on to the

tops of the feet here for a little

stability and I'm going to send my right

toes all the way out take a deep breath

he

to point and flex the feet just stretch

that right leg you might even rotate the

right ankle one way and then the other

notice if you're collapsing into your

arms press away then nice and slow draw

your right knee all the way up and we're

gonna slowly place our right foot so I

only say slowly so that we're not just

like we'll cuz that happens and it's

natural so just trying to gain a little

awareness here in the beginning stages

of our practice and so we can do it

always right so bending that right knee

up slowly and placing it up in front

cool take a second to just kind of make

sure you're on two skis rather than a

tightrope hmm give yourself some space

will draw the fingertips to the

waistline press down with the thumbs to

lift your heart up so a nice strong

front leg there cool now just notice

that that front knee is over the front

ankle

or perhaps lagging behind see if you can

stack that front knee above that front

ankle great then take your right thumb

and pull the right hip crease back in

fact that might change your stance

pulling it a little bit shorter than you

were before if you're feeling like this

left knee is going jazz hands

then um jazz knee then you can double up

on your mat here or once again you can

use your blanket to pad made a mess okay

I have double mats today so I'm good on

my knee so we've pulled the right hip

crease back we've lifted up through the

heart and then we're just gonna take a

second to breathe here notice when you

feel like whoa hug the inner thighs

together stand up nice and tall through

the crown of the head and once again use

your foundation so there's definitely

more than meets the eye here this isn't

just like Oh boring beginners pose uh

hell no press into the top of that back

foot and feel that upward current of

energy so we're definitely not trying to

make the practice rigid or you know but

we are trying to find nice alignment and

remind ourselves that we can do a lot

with the energetic body so press up and

out of your foundation find this upward

current of energy this lift kind of

like a superhero here as we open the

chest then you can stay here for

stability or you can test your balance a

little bit by reaching the fingertips

forward up and back so we're pulling the

thumbs back there's no need to be tight

here you can open it nice and wide great

if you're feeling adventurous my friend

you might look up slowly drawing the

focus up towards the sky and this is a

great place to just test your balance

and find that foundation pressing into

the ball joint of that front big toe

pressing into the back foot and again

maintaining that beautiful upward

current of energy cool one more breath

here then exhale slowly float the

fingertips down send the fingertips

forward we're gonna curl the back toes

under and this should feel great as we

lift that knee yeah baby and come into

our runners lunge

take a second here to just work it out

you might find a little movement rocking

front back any organic movement side to

side then checking in with your

alignment breathing into tight places

kind of rocking or lingering in any

place that needs a little love

cool then inhale everyone look forward

to become light on the fingertips and

exhale plant the palms and step it back

to your downward facing dog

nice and slow three breaths here in and

out

and then slowly lowering the knees back

down to the earth great here we go again

now on the other side come on to the

tops of the feet nice and strong send

the left toes out long nothing fancy

here just checking in with that sit bone

to heel connection pointing and flexing

the foot maybe rotating the ankle one

way and then the other and then bending

that left knee and nice and slow and I

only say slow so that we start to anchor

in the power of awareness so nice and

slow as we step that left foot up if it

doesn't make it all the way use your

hand to find your shape again not on a

tightrope but nice and spacious here

cool bring the fingertips to the

waistline press the thumbs into the back

to lift your heart up nice strong leg

there feel free to pad that right knee

we're going to take the left thumb

whenever you're ready and pull that left

hip crease back so again you might find

that it shortens your stance a little

bit here left hamstring parallel to the

earth so now we have our shape now we go

beyond the shape because yoga is not

just about the shape shifting that's not

fun it's not as fun not as rewarding so

we take a second to lift the heart and

find that upward current of energy and

we can do that by pressing into the

foundation nice and strong

pressing into all four corners of that

front foot we breathe here if we feel

little whoa we can hug the inner thighs

together we can use the open and

openness excuse me the openness in the

heart and maybe ground a little weight

down through these shoulder blades or

the elbows so finding that opposition

you can stay here or reach the

fingertips forward up and back again you

can take up as much space of you as you

need to here breathing deep nice long

smooth deep breaths

if you're feeling adventurous draw a

line with the nose slowly look up

hugging inner thighs to the midline

chest is open take one more breath in

here you got this press into your feet

and on an exhale let it rain down wash

it away belly to the thigh we come into

our runners lunge this is gonna feel

good yeah cool so take a second here to

work it out rocking front back side to

side finding any organic movement that

feels awesome for you breathing into the

front of that right hip crease

continuing to peel that left hip crease

back when necessary and of course just

checking to make sure that that front

knee isn't straining past that front

ankle to my hell's your neck everyone

check in with your neck take a deep

breath in and then we'll plant the palms

and step it back to downward dog once

again pedal the feet now we're gonna go

for a walk so slowly walking up towards

the front of our mat but I encourage you

to take this second to you know get your

money's worth files good check in with

the feet you can come up onto the

fingertips move nice and slow and then

together we'll land in a nice forward

fold here alright guys we're doing good

let it all hang bend your knees grab

your elbows and rock a little side to

side keep returning back to your breath

nice long smooth deep breaths we'll

release the fingertips and bend the

knees generously now as we draw the chin

into the chest and slowly roll it up you

can close your eyes for this again just

trust what we're doing is we're slowly

rolling up to a standing posture or

Mountain Pose so give yourself a little

bit of freedom to close your eyes and

check in with the body as we roll up to

mountain when you arrive loop the

shoulders forward up and back again

and bring your awareness to the feet now

the foundation of this pose pressing

away from the earth by drawing energy up

from the arches of the feet you might

lift the kneecaps a little and you know

everyone can interpret this a little bit

different especially in the beginning

stages of practice but again we often

just kind of think about this part like

I'm an actor a lot of actors only think

about acting from here up but it's some

full-body experience right so start at

your feet press away from the earth

again just connecting to the Shakti or

the energetic the energy the energetic

current that lifts up and then really

easy we're gonna inhale reach the

fingertips up palms come together and

exhale float the fingertips down and

away keep an awareness on the feet as

you inhale reach up and exhale float the

fingertips and maybe now slightly behind

the hip points and one more time deep

breath press up out of the earth

long spine exhale fingertips interlace

behind the tail bone here and we can

either keep the fingertips square that

feels right or we can bring the palms

together so palms together might be a

place that we work towards so anywhere

in between two is fine and then nothing

fancy just take a second here to rock a

little side to side to open the chest

check in with the neck the shoulders

don't lose sight don't lose awareness of

your foundation as we work it out here

or opening opening and then with an

awareness with a grace almost with a bit

of you know elegance we'll release the

fingertips and inhale reach it up exhale

soft bend in the knees as we dive

forward all the way cool inhale lift to

a flat back position today we're gonna

slide the palms all the way up to the

tops of the thighs keep a soft bend in

the knees and return to the sensations

we had perhaps in that hovering cat so

again pressing away from the earth

drawing the shoulders away from the ears

obese one more breath here nice long

beautiful neck gazes down for one more

breath and then slowly well slide the

palms down the Front's of the legs bring

the fingertips to the mat and step our

right foot back into that runners lunge

take a deep breath as you look forward

towards the front edge of your mat on

the exhale slowly lower soften that

right knee to the earth bring the right

palm in line with the arch of the left

foot here then notice how we're just

kind of collapsing everything in I'm

guilty of I'm doing it right now see if

you can find a little integrity by again

bringing a little awareness to your

foundation we're going to press up and

out of that right palm even out of that

right that left foot then I'm going to

come on to the top of the right foot and

find a little awareness there cool

moving into a twist I inhale slowly open

up through the left wing and the same

thing as before I'm not going to

collapse in but I'm going to press up

out of my foundation so my inner thighs

are hugging together and pressing away

from the earth inhaling exhale float it

down two more just like this inhale pay

attention to your foundation to float

your pose exhale back to Center last one

inhale soft graceful fingertips here and

exhale release awesome everyone curl the

right toes under we'll come onto the

fingertips then we're gonna send the sit

bones up and back straightening that

left leg and keeping that left heel on

the earth so most of us might just stay

here in fact I'm just gonna stay here

you might find a little bit of movement

back and forth you might allow the

weight of the head to relax over if

you're not really feeling a deep stretch

here you might send it all the way backs

right sit bone to the heel but otherwise

I suggest for today keeping the hip

points lifted and pulling that left hip

crease back again way to the head over

couple breaths here

breathing into the back of that left leg

then rolling through that left foot I'll

slowly come back to my runners lunge

yeah baby

lift that right knee and look forward

deep breath in awesome and exhale plant

the palms step it back to your down dog

and then we'll find a nice slow descent

the knees back down and shift our weight

forward to a half half plank so this

might take a little bit of adjusting but

I'm wanting to lengthen the tailbone

down towards the backs of the knees only

to create a nice long line from the

crown of the head to the tip of the

tailbone

okay toes can stay on the ground or

lifted doesn't matter here as we breathe

press away from the earth again then

take your gaze shift your weight

slightly forward and we're gonna hug the

elbows into the side body and lower all

the way down to the belly cool keep the

palms underneath the shoulders press

into the tops of the feet press pubic

bone into the earth so again find your

foundation and we're gonna inhale lift

up to a baby Cobra

exhale forehead kisses the mat two more

just like that Annie I'll press in your

foundation create space as you press

away from the earth baby Cobra exhale

float it down last one loop the

shoulders pull the elbows back press

away from the earth and exhale forehead

kisses to match awesome curl the toes

under hang with me to all the navel to

the spine send the sit bones up and back

downward facing dog beautiful everyone

take a deep breath in and let it out

through the mouth okay nice and easy

we're gonna step that right foot up now

into our lunge and soften the left knee

down to the earth Kohl's same thing as

before again finding that foundation

here as we bring the left palm

now in line with the arch of the right

foot and bring the left

did I say left foot left palm there

maybe I did it right left home in line

with the arch of the right foot and then

softening the top of that left foot down

to the earth great make sure you're not

on a tightrope here right crease is

pulling back and I in have soft

fingertips as I open again I might just

come to here opening the chest maybe

here maybe each time I grow a little

more each time I do this video but I'm

keeping my foundation so a tendency here

is that that knee is going to want to

open here so that I can open my chest up

more no building from the ground up so

keep that ball jointed that right big

toe down on the earth as you inhale

squeezing the inner thighs towards the

midline opening up exhale float it down

we can also be on the fingertips here if

I need inhale opening up and exhale

floating it down if you have a block you

can also be on the block here last one

inhale open up into your twist

nice deep belly breath here nice

purifying twist and then exhale float

the fingertips down great come on to the

fingertips curl the back toes under

think up and over as we rock back onto

that right heel peel the right hip

crease back and stretch it out letting

the weight of the head softly fall over

breathe

one more breath here

then slowly again rolling through the

front foot nice and slow we'll plant the

palms and step it back coming onto all

fours bring the two big toes together

widen the knees as wide as the mat and

send it back extended Child's Pose so

even here although we consider this

arresting pose we can pay attention to

our foundation use our breath to find

nice deep opening stretches inhale look

forward and exhale forehead kiss with

the mat heart melts down pay attention

to your foundation here as you quiet the

breath again taking this moment for

yourself letting go of any stress any

tension the body in the hearts of the

mind

[Applause]

this is a beautiful pose for all levels

for just surrendering to that which is

greater than you so if you're frustrated

or you have a heavy heart or full plate

stressed out come into this posture take

five nice long deep breaths

then slowly pressing into all ten

fingerprints we're gonna rock back up to

all fours walk the knees underneath the

hip points cross the ankles and slowly

nice and easy use your palms or your

fingertips to guide you all the way

through and to seated a nice seated

posture here well cross the legs and

just a gentle twist so right palm comes

to the left knee

we bring the left fingertips behind we

inhale lift up and out of our foundation

to find that upward current of energy

and then exhale journey into your twist

so I'm not cranking here I'm using my

foundation in this upward lift to create

space and I'm using my exhale to explore

can you even lift the hands to do a

hands-free version here just making sure

that we're pressing into the outer edges

of the feet or lifting up through the

heart

and on your exhale gently melt it back

through Center and we'll take it to the

other side left palm to the right knee

right fingertips behind again so option

when we come here we're just kind of

forget about the legs and the feet so

again we're paying attention to the

foundation drawing energy up from the

earth in order to find more space more

integrity flexibility in the body so

it's kind of a great rule of thumb to

just kind of think of everything from

the ground up here especially in a twist

as we use the exhale to explore the

inhale to lift and lengthen can

experiment on this side too going

hands-free

I will take a nice deep breath in and

use the exhale to gently melt it back to

Center

great catch the palms and the knees here

excuse me we're gonna slowly draw the

navel back chin to chest stretch the

back here breathe then palms on the

knees here I'm going to slowly release

my ankles and rock back onto a flat back

position hugging the knees to the chest

that felt great

so wrap the arms around the shins here

and just give yourself a hug you never

underestimate the power of the little

hug here on the mat it's great for the

spine great for the lower back even a

great little squeeze Andrus on to the

digestive organs here as we relax the

shoulders down squeeze the legs into the

belly cold and we'll slowly release

soles of the feet to the mat and bring

the fingertips down to the arms are nice

and straight now hike your heels up to

where your fingertips in here toes

pointing forward now last pose before we

relax here Rina pressing in the palms

press in all four corners of the feet

again remember your foundation as you

inhale slowly lift the tailbone up lift

the hip points up towards the sky now

notice as we peel our foundation changes

we lift the spine up lifting lifting

lifting all the way up as far as you can

go and then exhale massaging the spine

as we replace the foundation down and

release buttocks to the earth again

inhaling pressing into all four corners

of the feet we lift the tailbone up

slowly rising and then exhale float it

down one more just like this press on

your foundation but keep a sense of

grace and ease as we lift the tailbone

up feel that stretch in the front body

and then exhale slowly release okay so

this next time we're going to keep the

gaze

straight up so don't turn your head side

to side to look to the video tuck the

chin into the chest and we're gonna

inhale slowly rise up listen to the

sound of my voice here as we prepare for

bridge pose set to band awesome so I can

stay here now with the hips lifted for a

couple breaths imagine shooting your sit

bones towards the back so your knees

here as you lift the pelvis now we can

stay here palms pressing into the earth

or we can shimmy the shoulder blades in

and interlace the fingertips behind the

tailbone opening the chest breathe here

wrists are square or palms together we

breathe we press on all four corners of

the feet you can take your gaze to your

belly and look at the the inhale as it

stretches the belly long then on an

exhale with control with grace let the

fingertips release and make your slow

exit down awesome when you arrive hug

the knees to the chest one last time

give yourself a hug Rock a little side

to side then release the soles of the

feet to the mat extend the right leg out

long followed by the left if you have a

blanket here you can cover up with the

blankets or you can pillow the head it's

also nice to roll a blankie up put it

behind the knees and let the arms spill

out gently to the side preparing for our

final and most precious posture today

shavasana you can stay here as long as

you like

breathing letting the mind be at ease

letting the heart rest feeling the

support of the earth here so this is

really yummy

especially after doing such an active

beginners practice prep you know

pressing up and out of the foundation

finding that integration here is a

posture where we do the opposite to

balance it out we allow this the mind in

the body to rest we allow ourselves the

permission really to do absolutely

nothing to just be still just soften and

release and relax and allow and let go

and I just want to say I know that this

can be kind of the hardest pose for some

people particularly in a world where

we're just constantly going going going

and doing doing doing so if this is

difficult for you consider this just

like any other posture one that you need

to practice evolve and grow keep

allowing yourself the permission to do

absolutely nothing hence the name the

corpse pose giving yourself this moment

to relax in shavasana

let the breath return to its natural

rhythm you can stay here open yourself

up to a new experience maybe stay here a

little bit longer than you even

anticipated and have a great most

beautiful rest of the day nice work

everyone namaste

[Music]

[Music]

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