1 00:00:00,567 --> 00:00:02,536 - Howdy everyone and welcome to Yoga With Adriene, 2 00:00:02,536 --> 00:00:04,938 I'm Adriene and that's Benji and today we have 3 00:00:04,938 --> 00:00:07,941 a yoga for beginner's mind practice. 4 00:00:07,941 --> 00:00:10,711 So hop into something comfy and let's get started. 5 00:00:10,711 --> 00:00:14,539 (light music) 6 00:00:23,423 --> 00:00:28,428 Alrighty my friends, let's begin in Sukhasana. 7 00:00:30,931 --> 00:00:35,134 Take a second to come on down to the ground. 8 00:00:35,134 --> 00:00:39,473 You can go ahead and use your hands to gently pull thy butt 9 00:00:39,473 --> 00:00:43,844 cheeks aside, just kidding but feel your sits bones really kind 10 00:00:43,844 --> 00:00:45,145 of come in to the earth here. 11 00:00:45,145 --> 00:00:50,050 Just start to get a little taste for focusing on cessation even 12 00:00:50,050 --> 00:00:53,086 as you come into your first shape here, 13 00:00:53,086 --> 00:00:56,123 the first posture. 14 00:00:56,123 --> 00:01:00,861 Today's practice is all about coming into or returning to 15 00:01:00,861 --> 00:01:03,092 that beginner's mindset. 16 00:01:03,092 --> 00:01:05,799 So most of us have of an inkling, 17 00:01:05,799 --> 00:01:07,406 a feeling, 18 00:01:08,599 --> 00:01:13,273 an idea of what that means but if you don't and even 19 00:01:13,273 --> 00:01:15,809 if you do I'm gonna invite you to actually practice beginner's 20 00:01:15,809 --> 00:01:19,513 mind when it comes to beginner's mind and just empty your vessel, 21 00:01:19,513 --> 00:01:22,716 empty your cup and we're just going to start here now with 22 00:01:22,716 --> 00:01:24,851 whatever you're bringing to the table. 23 00:01:24,851 --> 00:01:26,386 I will do the same. 24 00:01:26,386 --> 00:01:29,923 And we're just going to, through some really simple shapes today, 25 00:01:29,923 --> 00:01:34,055 explore the practice 26 00:01:34,055 --> 00:01:38,502 and the position of beginner's mindset. 27 00:01:38,502 --> 00:01:42,796 So if you are a beginner, you're in luck. 28 00:01:42,796 --> 00:01:47,841 You're gonna lead the way. 29 00:01:49,876 --> 00:01:52,813 Just take a quiet moment to tune into your breath and whatever 30 00:01:52,813 --> 00:01:54,181 you're bringing to the mat today. 31 00:01:54,181 --> 00:01:56,616 Sit up nice and tall relax your shoulders. 32 00:01:58,919 --> 00:02:02,489 For those who are practicing this in real time it's for not 33 00:02:02,489 --> 00:02:05,759 everyone but for most it's, you know, 34 00:02:05,759 --> 00:02:08,027 we're kind of getting really active and sweaty in our 35 00:02:08,027 --> 00:02:11,140 practices so we need to balance out 36 00:02:11,140 --> 00:02:15,987 those practices with practices that steady us, 37 00:02:16,801 --> 00:02:19,039 that keep us curious and plugged so that 38 00:02:19,039 --> 00:02:21,908 we're not just mindlessly working out or mindlessly doing 39 00:02:21,908 --> 00:02:24,150 anything for that matter. 40 00:02:26,713 --> 00:02:28,960 This practice should help with that. 41 00:02:31,151 --> 00:02:33,153 As you're ready, take a deep breath in. 42 00:02:35,255 --> 00:02:36,910 And a long breath out. 43 00:02:39,495 --> 00:02:44,998 Inhale in and exhale out. 44 00:02:46,633 --> 00:02:49,051 And one more time the biggest breath you've taken all day. 45 00:02:49,051 --> 00:02:52,225 Big inhale. 46 00:02:52,225 --> 00:02:56,081 And then a nice, long, easy exhalation. 47 00:02:58,355 --> 00:03:01,181 Now starting with gentle movement in the neck you're 48 00:03:01,181 --> 00:03:03,183 gonna drop the chin to the chest. 49 00:03:04,651 --> 00:03:09,122 Then from there, we're gonna draw circles with the nose one 50 00:03:09,122 --> 00:03:12,926 way and then when you get to the bottom switch it 51 00:03:12,926 --> 00:03:14,928 and go the other way. 52 00:03:16,463 --> 00:03:19,099 And imagine as you do this one way, 53 00:03:19,099 --> 00:03:23,370 so we go clockwise, and then counterclockwise, 54 00:03:23,370 --> 00:03:25,572 and as you're doing this continue 55 00:03:25,572 --> 00:03:26,840 to sit up nice and tall. 56 00:03:26,840 --> 00:03:30,010 Continue to gently deepen the breath and maybe close your eyes 57 00:03:30,010 --> 00:03:33,914 once you feel safe and like you know what you're doing and 58 00:03:33,914 --> 00:03:36,183 imagine you're doing this for the very first time. 59 00:03:38,318 --> 00:03:42,208 What subtle body or even gross body 60 00:03:42,208 --> 00:03:47,313 sensations can you detect? 61 00:04:03,343 --> 00:04:04,845 Great, then even it out. 62 00:04:04,845 --> 00:04:06,379 I have some sound effects on mine, 63 00:04:06,379 --> 00:04:07,581 I don't know about you. 64 00:04:07,581 --> 00:04:11,504 Come back to center and then try to keep that same, 65 00:04:11,504 --> 00:04:14,888 we're just dabbling but a little bit of curiosity as 66 00:04:14,888 --> 00:04:17,690 if you're coming into these moments, 67 00:04:17,690 --> 00:04:19,059 these sensations for that first time. 68 00:04:19,059 --> 00:04:20,060 So really simple here, 69 00:04:20,060 --> 00:04:22,796 squeeze the shoulders up to the ears. 70 00:04:22,796 --> 00:04:24,264 Breathe through all four sides of the torso. 71 00:04:24,264 --> 00:04:28,914 Inhale, and then exhale, pull the elbows back and drape the 72 00:04:28,916 --> 00:04:33,304 shoulder blades down the back body. 73 00:04:33,304 --> 00:04:34,415 Awesome, let's do it again. 74 00:04:34,422 --> 00:04:36,524 Just see what happens, squeeze and lift. 75 00:04:36,535 --> 00:04:37,560 Shoulders to earlobes. 76 00:04:37,560 --> 00:04:38,532 Squeeze, squeeze, squeeze. 77 00:04:38,532 --> 00:04:41,840 Breathe in and then exhale pull the elbows back and drape the 78 00:04:41,840 --> 00:04:45,585 shoulders down the back body and now maybe closing the eyes or 79 00:04:45,585 --> 00:04:48,579 softening the gaze to just see if you can 80 00:04:48,579 --> 00:04:52,117 imagine doing this for the very first time. 81 00:04:52,117 --> 00:04:54,628 Feeling that rotation in the shoulder, 82 00:04:54,628 --> 00:04:56,997 any activation happening in the upper back body, 83 00:04:56,997 --> 00:05:01,402 any opening or stretchiness in the front body or the chest. 84 00:05:02,794 --> 00:05:05,872 Notice if your breath feels shallow today or if there's 85 00:05:05,872 --> 00:05:08,324 already some juicy depth to it. 86 00:05:12,445 --> 00:05:14,781 Nice, and then the next time you're sitting up nice and tall 87 00:05:14,781 --> 00:05:15,949 just find stillness. 88 00:05:15,949 --> 00:05:17,384 You'll bring the hands to the heart. 89 00:05:17,384 --> 00:05:22,522 Anjuli Mudra and just close your eyes and take a moment of quiet. 90 00:05:22,522 --> 00:05:24,524 Observing the breath. 91 00:05:34,868 --> 00:05:37,630 Awesome and then notice where your thoughts went. 92 00:05:37,630 --> 00:05:38,939 Where your mind went and then 93 00:05:38,939 --> 00:05:42,417 bring your attention back to your breath. 94 00:05:51,760 --> 00:05:55,055 So each time we come to the mat we can get in the habit of just 95 00:05:55,055 --> 00:06:00,093 checking off our yoga or doing things the same way every time. 96 00:06:00,093 --> 00:06:04,030 So I hope that this type of practice will also maybe invite 97 00:06:04,030 --> 00:06:05,632 you to dissect that a little bit. 98 00:06:05,632 --> 00:06:09,970 Are we kind of doing everything the same way or can we open up 99 00:06:09,970 --> 00:06:14,774 our minds and our hearts to practice or at least be open to 100 00:06:14,774 --> 00:06:18,144 practicing new ways of doing things? 101 00:06:18,144 --> 00:06:21,514 Are you the type of person that's kind of set in your ways 102 00:06:21,514 --> 00:06:25,220 or are you open? 103 00:06:25,220 --> 00:06:28,255 Just a little food for thought. 104 00:06:28,255 --> 00:06:30,490 As you're ready can open the eyes and we're gonna come 105 00:06:30,490 --> 00:06:35,195 forward on to all fours, little spinal flex here. 106 00:06:35,195 --> 00:06:38,531 So this is a good one to start that Cat-Cow. 107 00:06:38,531 --> 00:06:42,569 We kinda go through the motions a lot so see if you can find 108 00:06:42,569 --> 00:06:43,670 something new here. 109 00:06:43,670 --> 00:06:45,639 A different Rasa, a different flavor as you 110 00:06:45,639 --> 00:06:48,908 inhale drop the belly. 111 00:06:48,908 --> 00:06:51,308 And then use your exhale to round through the spine. 112 00:06:54,915 --> 00:06:56,616 Wrist underneath the shoulders here, 113 00:06:56,616 --> 00:06:59,270 knees right underneath the hip points. 114 00:07:04,057 --> 00:07:06,918 Find a little rhythm with your breath 115 00:07:10,200 --> 00:07:14,834 and then just go for a little exploration here. 116 00:07:14,834 --> 00:07:17,270 Noticing any parts of the body to feel tight that 117 00:07:17,270 --> 00:07:19,639 might need some extra love. 118 00:07:19,639 --> 00:07:20,907 Maybe you curl the toes under, 119 00:07:20,907 --> 00:07:23,524 send the hips back to stretch the feet. 120 00:07:30,450 --> 00:07:32,786 And then don't decide where it ends, keep moving. 121 00:07:32,786 --> 00:07:37,678 Soft, easy movement here with nice full breaths in and out. 122 00:07:38,609 --> 00:07:42,929 I like to say shine a little light in the dark places. 123 00:07:42,929 --> 00:07:47,200 So you've taken the flashlight out, get curious. 124 00:07:47,200 --> 00:07:50,105 Feel what needs my attention. 125 00:07:51,186 --> 00:07:54,407 And instead of kind of just going through the rigmarole of 126 00:07:54,407 --> 00:07:59,818 this little vinyasa, Cat-Cow, can I give myself permission 127 00:07:59,818 --> 00:08:04,476 to explore new grooves, new routes that serve? 128 00:08:07,721 --> 00:08:11,740 Move mindfully and stay connected to your breath. 129 00:08:11,740 --> 00:08:14,561 And then when you're ready to take this same dance that 130 00:08:14,561 --> 00:08:15,829 you've already cultivated. 131 00:08:15,829 --> 00:08:17,831 So you've already got it going on, okay? 132 00:08:17,831 --> 00:08:20,600 And you're gonna slowly bring the hands nice and wide. 133 00:08:20,600 --> 00:08:23,203 Turn the upper arm bones out this way, 134 00:08:23,203 --> 00:08:25,338 elbow creases pointing forward or 135 00:08:25,338 --> 00:08:27,607 shining forward as opposed back. 136 00:08:27,607 --> 00:08:31,578 And then when you're ready peel the tailbone up, 137 00:08:31,578 --> 00:08:33,413 nice and slow. 138 00:08:33,413 --> 00:08:35,014 And then just keep it moving and grooving. 139 00:08:35,014 --> 00:08:39,506 Go for a little exploration here in Downward Facing Dog. 140 00:08:46,926 --> 00:08:49,229 So what does the practice of trying to find 141 00:08:49,229 --> 00:08:51,407 something new feel like? 142 00:08:51,407 --> 00:08:56,503 Well, consider returning to this idea, 143 00:08:56,503 --> 00:09:00,406 this image of your first time. 144 00:09:02,742 --> 00:09:06,579 We have a question that's been in the FWFG Kula for a while 145 00:09:06,579 --> 00:09:11,317 that Chris, my business partner, posted in the very beginning it 146 00:09:11,317 --> 00:09:13,219 says, "Tell us about your first time." 147 00:09:13,219 --> 00:09:15,555 and those stories, to this day, are my favorite 148 00:09:15,555 --> 00:09:17,619 to read in the Kula. 149 00:09:19,785 --> 00:09:22,269 Because they all come from the heart, 150 00:09:22,269 --> 00:09:24,850 from this genuine curiosity 151 00:09:24,850 --> 00:09:29,069 and desire to do your best, 152 00:09:29,069 --> 00:09:33,913 to be authentic and to find what feels good. 153 00:09:35,775 --> 00:09:39,145 Okay, here we go, we're gonna step the feet all the way up 154 00:09:39,145 --> 00:09:41,414 towards the front of the mat and you're gonna 155 00:09:41,414 --> 00:09:43,116 come into a Forward Fold. 156 00:09:43,116 --> 00:09:46,989 Feet hip width apart, bend the knees, 157 00:09:46,989 --> 00:09:48,921 let the head hang. 158 00:09:48,921 --> 00:09:51,858 So you're not holding the neck here. 159 00:09:51,858 --> 00:09:55,004 And then same thing here, nice, strong footing so that's why 160 00:09:55,004 --> 00:09:57,130 hip width apart for just a nice stability here, 161 00:09:57,130 --> 00:09:58,754 stacking of the bones. 162 00:09:58,754 --> 00:10:01,468 Same thing here, whether you're flexible or tight, 163 00:10:01,468 --> 00:10:04,070 bend your knees and see if you can come into this as if you 164 00:10:04,070 --> 00:10:06,673 were here for the first time. 165 00:10:06,673 --> 00:10:11,678 So let your breath really be your flashlight. 166 00:10:11,678 --> 00:10:16,483 Feel your breath in your belly, feel the lower back stretch as 167 00:10:16,483 --> 00:10:17,957 you breathe in. 168 00:10:17,957 --> 00:10:22,122 Find places to let go and soften as you breathe out. 169 00:10:22,122 --> 00:10:25,958 Stay here breathing deeply so good for the nervous system. 170 00:10:34,300 --> 00:10:35,902 Awesome, awesome work. 171 00:10:35,902 --> 00:10:38,037 Now slowly tuck the chin, 172 00:10:38,037 --> 00:10:41,040 bend the knees generously and roll it up. 173 00:10:44,110 --> 00:10:49,115 Now here's a great moment, this moment where the blood is moving 174 00:10:49,115 --> 00:10:53,987 through the body where you lift your heart and your head, 175 00:10:53,987 --> 00:10:56,623 relax your shoulders down the back body and come into your 176 00:10:56,623 --> 00:10:59,659 best and most beautiful Mountain Pose for the first time ever. 177 00:11:01,828 --> 00:11:04,580 Draw energy up through the arches of the feet. 178 00:11:04,580 --> 00:11:07,047 Really engage the legs. 179 00:11:07,048 --> 00:11:08,920 You're gonna keep your toes pointing forward but engage the 180 00:11:08,923 --> 00:11:13,481 legs by bending the knees softly first 181 00:11:13,481 --> 00:11:17,597 and then slowly lifting the kneecaps, toning the quads. 182 00:11:19,444 --> 00:11:23,322 Lengthening the tailbone down and just finding a sense of 183 00:11:23,322 --> 00:11:25,685 balance and ease in the pelvis 184 00:11:25,685 --> 00:11:27,941 as you lift up through the spinal column. 185 00:11:30,790 --> 00:11:33,026 Then when you're ready inhale, reach for the sky, 186 00:11:33,026 --> 00:11:36,329 big stretch requires big breath. 187 00:11:36,329 --> 00:11:38,631 And then exhale palms are gonna come through and we're gonna go 188 00:11:38,631 --> 00:11:42,468 down the midline just slicing it down here as you bend the knees 189 00:11:42,468 --> 00:11:46,439 generously and come back down into your Forward Fold. 190 00:11:46,439 --> 00:11:48,808 Big breath to inhale, halfway lift, 191 00:11:48,808 --> 00:11:54,948 palms on the shins or thighs and then exhale the soften and fold. 192 00:11:54,948 --> 00:11:57,884 Great, fingertips come to the earth you're gonna slide just 193 00:11:57,884 --> 00:11:59,419 the right toes back. 194 00:11:59,419 --> 00:12:02,255 Inhale, open the chest, open the heart. 195 00:12:02,255 --> 00:12:04,313 You can lower the back knee here if you like. 196 00:12:04,313 --> 00:12:07,393 And you're just gonna breathe here for a couple beats. 197 00:12:07,393 --> 00:12:11,965 Feeling the sensation, trying to find balance or an equilibrium 198 00:12:11,965 --> 00:12:15,771 in the body as you breathe and negotiate your weight. 199 00:12:18,246 --> 00:12:20,707 Working with the subtle body if you've been practicing for a 200 00:12:20,707 --> 00:12:24,243 while use this beginner's mindset to come 201 00:12:24,243 --> 00:12:26,279 into it with fresh eyes. 202 00:12:26,279 --> 00:12:29,248 See if you can wake up more subtle body aspects that you 203 00:12:29,248 --> 00:12:34,120 maybe would find if you weren't so used to this posture. 204 00:12:34,120 --> 00:12:38,191 Find ways to lift, places to lengthen, strengthen. 205 00:12:40,526 --> 00:12:43,696 Make sure not dumping all your weight in your fingertips 206 00:12:43,696 --> 00:12:46,332 activate your center. Yeah, yeah! 207 00:12:46,332 --> 00:12:47,834 Then plant the palms, here we go. 208 00:12:47,834 --> 00:12:49,902 We're gonna step the left toes back. 209 00:12:49,902 --> 00:12:51,537 Our first ever Plank Pose. 210 00:12:51,537 --> 00:12:53,439 Press away from the yoga mat. 211 00:12:53,439 --> 00:12:54,607 Inhale, look forward. 212 00:12:54,607 --> 00:12:56,609 Exhale, lower to the belly. 213 00:12:58,611 --> 00:13:01,814 Now actively pull the hands in line with the rib cage, 214 00:13:01,814 --> 00:13:03,583 draw the elbows into the side body, 215 00:13:03,583 --> 00:13:06,286 press into the tops of the feet and Baby Cobra. 216 00:13:06,286 --> 00:13:09,974 Inhale, we lift up. Just a baby Bhujangasana. 217 00:13:09,974 --> 00:13:12,772 Now stay here, breathe. Let your breath move you. 218 00:13:12,772 --> 00:13:15,194 You can close your eyes and tuck the chin slightly, 219 00:13:15,194 --> 00:13:18,031 try to find something new as you awaken the back body. 220 00:13:20,900 --> 00:13:22,301 Awesome, and then slowly release. 221 00:13:22,301 --> 00:13:24,037 Curl the toes under, lift the kneecaps, 222 00:13:24,037 --> 00:13:25,071 tone the quads. 223 00:13:25,071 --> 00:13:28,079 Inhale, press up into your power. 224 00:13:28,079 --> 00:13:31,944 Second ever Plank Pose, just kidding. 225 00:13:31,944 --> 00:13:33,713 And then send the hips up and back when you're ready, 226 00:13:33,713 --> 00:13:35,581 Downward Facing Dog. 227 00:13:35,581 --> 00:13:37,961 Breathe deep here. 228 00:13:40,290 --> 00:13:43,022 See if you can use the tool of your breath to just really stay 229 00:13:43,022 --> 00:13:46,259 present in the moment. Enjoy the ride. 230 00:13:49,629 --> 00:13:53,533 No yoga robots is another great way to consider 231 00:13:53,533 --> 00:13:56,502 the beginner's mindset. 232 00:13:56,502 --> 00:13:57,837 Great, then from here we're gonna take 233 00:13:57,837 --> 00:13:59,651 the right foot forward. 234 00:13:59,651 --> 00:14:01,240 Get back to that nice low lunge. 235 00:14:01,240 --> 00:14:03,543 You can lower the back knee or keep it lifted and we're gonna 236 00:14:03,543 --> 00:14:06,012 be here for a couple cycles of breath. 237 00:14:06,012 --> 00:14:08,528 Use each beat to find something new. 238 00:14:10,383 --> 00:14:12,552 So this low lunge. 239 00:14:12,552 --> 00:14:15,254 Kind of a shape that we use a lot for transitions. 240 00:14:15,254 --> 00:14:20,193 We kinda blow through it a lot so take the time here to notice, 241 00:14:20,193 --> 00:14:21,804 to stick with it. 242 00:14:21,804 --> 00:14:23,632 Squeeze the inner thighs to the midline. 243 00:14:23,632 --> 00:14:25,364 Pull the right hip crease back. 244 00:14:27,500 --> 00:14:29,502 Tend to it. 245 00:14:39,445 --> 00:14:41,481 Great, then slowly rock the back foot 246 00:14:41,481 --> 00:14:43,999 to meet the front, Forward Fold. 247 00:14:45,718 --> 00:14:46,953 Inhale, halfway lift with 248 00:14:46,953 --> 00:14:50,423 the palms on the shins or the thighs. Find length. 249 00:14:50,423 --> 00:14:53,726 And then exhale to soften and fold it back down. 250 00:14:53,726 --> 00:14:56,621 Inhale to reach for the sky. 251 00:14:56,621 --> 00:15:00,466 And exhale, hands to your heart, Mountain. 252 00:15:00,466 --> 00:15:02,735 Deep breath in. 253 00:15:02,735 --> 00:15:04,362 Empty it out. 254 00:15:04,362 --> 00:15:07,540 Inhale to reach for the sky. 255 00:15:07,540 --> 00:15:09,142 Palms come together as you exhale, 256 00:15:09,142 --> 00:15:12,512 slice it slow and steady down the midline. 257 00:15:12,512 --> 00:15:14,280 Forward Fold. 258 00:15:14,280 --> 00:15:16,749 Inhale, with your breath halfway lift, 259 00:15:16,749 --> 00:15:19,051 your version. Pay attention. 260 00:15:19,051 --> 00:15:22,889 So this is a wonderful, wonderful place to kind of mark 261 00:15:22,889 --> 00:15:25,291 for those who've been practicing for a while 262 00:15:25,291 --> 00:15:26,492 a little beginner's mindset. 263 00:15:26,492 --> 00:15:29,729 If you're learning this for the first time and your taking my 264 00:15:29,729 --> 00:15:32,765 kind queue to bring hands to the shins. 265 00:15:32,765 --> 00:15:34,500 You can peek at me or the thighs. 266 00:15:34,500 --> 00:15:36,002 Are you pinching off in the neck here? 267 00:15:36,002 --> 00:15:39,071 Are you remembering an old maybe Ashtanga version 268 00:15:39,071 --> 00:15:42,408 of halfway lift, halfway lift? 269 00:15:42,408 --> 00:15:46,261 Are we, sorry, whipping my hair back and forth. 270 00:15:46,261 --> 00:15:47,613 I whip my hair back and forth 271 00:15:47,613 --> 00:15:50,516 but are you clinching the back of the neck? 272 00:15:50,516 --> 00:15:53,486 Are you cutting off the flow of energy? 273 00:15:53,486 --> 00:15:57,793 Can you maybe take the invitation to find length? 274 00:15:57,793 --> 00:16:00,126 So we can draw nice clean line of energy 275 00:16:00,126 --> 00:16:02,458 from the crown to the tail. 276 00:16:04,263 --> 00:16:07,934 That's what we're here to talk about and learn here. 277 00:16:09,286 --> 00:16:11,971 Alright, bring your gaze straight back down 278 00:16:11,971 --> 00:16:13,940 wherever you are inhale in. 279 00:16:13,940 --> 00:16:15,908 And exhale to release. 280 00:16:15,908 --> 00:16:19,345 Awesome, this time keep the right foot where it is, 281 00:16:19,345 --> 00:16:21,180 slide left toes back. 282 00:16:21,180 --> 00:16:22,949 This time you're gonna pivot on the back foot, 283 00:16:22,949 --> 00:16:25,157 keep the front leg straight. 284 00:16:25,157 --> 00:16:27,820 Then you're gonna walk the right fingertips over towards the 285 00:16:27,820 --> 00:16:31,624 right heel then take your left fingertips to your right wrist. 286 00:16:31,624 --> 00:16:34,460 We're pulling the right hip crease back here. 287 00:16:34,460 --> 00:16:37,663 And then in your own time, draw a line across the chest and 288 00:16:37,663 --> 00:16:39,532 we're gonna open up to Triangle from the ground up. 289 00:16:39,532 --> 00:16:41,634 So we're coming into Triangle a different way 290 00:16:41,634 --> 00:16:44,370 than maybe you're used to. 291 00:16:44,370 --> 00:16:46,649 Hold on to that beginner's mindset. 292 00:16:46,649 --> 00:16:48,140 Deepen your breath, you got it. 293 00:16:48,140 --> 00:16:50,176 Inhale in. Find that length. 294 00:16:50,176 --> 00:16:52,278 Use that Dunda, that line, that stick, 295 00:16:52,278 --> 00:16:54,513 that staff, from the crown to the tail. 296 00:16:54,513 --> 00:16:56,716 No collapsing. 297 00:16:56,716 --> 00:16:58,517 Nice work, then here you go. 298 00:16:58,517 --> 00:17:00,486 Left hand's gonna come down just the way it went up. 299 00:17:00,486 --> 00:17:01,821 You're gonna bend the right knee. 300 00:17:01,821 --> 00:17:03,856 We're just gonna come right back to that nice low lunge, 301 00:17:03,856 --> 00:17:04,891 nice and easy. 302 00:17:04,891 --> 00:17:06,759 Inhale, open the chest. 303 00:17:06,759 --> 00:17:09,628 Great work, exhale, plant the palms. 304 00:17:09,628 --> 00:17:11,597 Inhale to look forward, shift forward. 305 00:17:11,597 --> 00:17:14,666 Exhale to lower all the way to the belly. 306 00:17:14,666 --> 00:17:16,569 Inhale, Cobra. 307 00:17:16,569 --> 00:17:18,771 Find something new. 308 00:17:18,771 --> 00:17:21,473 And exhale to release. 309 00:17:21,473 --> 00:17:24,277 Inhale to press up Plank and 310 00:17:24,277 --> 00:17:26,212 exhale to come back to Downward Dog. 311 00:17:26,212 --> 00:17:30,082 You rock! I rock! We rock! 312 00:17:30,082 --> 00:17:32,420 Deep breath in. 313 00:17:32,420 --> 00:17:34,720 Long breath out. 314 00:17:34,720 --> 00:17:38,558 Step the left foot, pivot on the right foot. 315 00:17:38,558 --> 00:17:40,626 Nice and slow and steady so find your footing first, 316 00:17:40,626 --> 00:17:42,061 we're gonna work from the ground up. 317 00:17:42,061 --> 00:17:43,863 Slowly begin to pull the left hip crease back, 318 00:17:43,863 --> 00:17:45,197 straighten through that left leg. 319 00:17:45,197 --> 00:17:48,367 Left fingertips come in line with the left heel. 320 00:17:48,367 --> 00:17:50,903 Then as you're ready, right fingertips trace a line across 321 00:17:50,903 --> 00:17:54,273 left arm, across the chest as we spiral our rib cage all the way 322 00:17:54,273 --> 00:17:56,774 up towards the sky. 323 00:17:56,774 --> 00:18:00,079 I used to say, we'll do it here, imagine you have honey on your 324 00:18:00,079 --> 00:18:02,648 right hand, bring it to your left rib cage. 325 00:18:02,648 --> 00:18:04,850 Go ahead and bring it to your left rib cage and then smear the 326 00:18:04,850 --> 00:18:06,185 honey across your rib cage and 327 00:18:06,185 --> 00:18:08,888 bring it all the way up to the sky. 328 00:18:08,888 --> 00:18:12,758 Strong footing. Nice, long beautiful neck. 329 00:18:12,758 --> 00:18:17,263 Inhale in and then exhale right fingertips come back down. 330 00:18:17,263 --> 00:18:20,666 We soften through the front leg, pivot on the back foot. 331 00:18:20,666 --> 00:18:21,901 Back to the nice low lunge. 332 00:18:21,901 --> 00:18:24,303 Great work. Here we go. 333 00:18:24,303 --> 00:18:28,341 Rock the back foot up to meet the front, Forward Fold. 334 00:18:28,341 --> 00:18:29,675 Last time to practice this. 335 00:18:29,675 --> 00:18:32,378 Here we go, halfway lift. 336 00:18:32,378 --> 00:18:35,932 Find that extension that length. 337 00:18:35,932 --> 00:18:39,018 And then exhale to fold. 338 00:18:39,018 --> 00:18:40,987 Beautiful, inhale to reach for the sky. 339 00:18:40,987 --> 00:18:43,789 Big stretch, big breath, smile. 340 00:18:43,789 --> 00:18:46,559 Exhale, (sighs) hands to heart. 341 00:18:46,559 --> 00:18:48,627 Close your eyes, pause. 342 00:18:48,627 --> 00:18:49,795 Try not to fidget here. 343 00:18:49,795 --> 00:18:51,797 Just observe the breath. 344 00:19:01,607 --> 00:19:04,496 Awesome work. Now bat the eyelashes open. 345 00:19:04,496 --> 00:19:06,712 You're gonna shift your weight to your left foot and you're 346 00:19:06,712 --> 00:19:10,149 just gonna do a nice, easy quad stretch with your right leg. 347 00:19:10,149 --> 00:19:12,652 So you're gonna reach, grab your right ankle, 348 00:19:12,652 --> 00:19:13,919 squeeze the right knee in. 349 00:19:13,919 --> 00:19:17,423 Squeeze and lift as you lift your heart. 350 00:19:17,423 --> 00:19:21,079 Beautiful and then release that and switch to the other side. 351 00:19:21,079 --> 00:19:23,818 Just a nice, easy stretch. 352 00:19:28,334 --> 00:19:32,204 Keep returning to your theme of beginner's mindset here because 353 00:19:32,204 --> 00:19:35,041 there's gonna be an invitation coming up here very shortly to 354 00:19:35,041 --> 00:19:37,343 take it off the mat into your day. 355 00:19:37,343 --> 00:19:38,978 So you're gonna take your right hand now, 356 00:19:38,978 --> 00:19:42,049 cross it over the chest. Just nice, easy stretch. 357 00:19:42,049 --> 00:19:46,385 Can turn to look past your right shoulder or your left. 358 00:19:46,385 --> 00:19:49,491 And release, other side. 359 00:19:55,084 --> 00:19:56,595 And then release. 360 00:19:56,595 --> 00:19:58,631 Now, interlace the fingertips behind the back. 361 00:20:00,666 --> 00:20:03,903 Draw the knuckles down. 362 00:20:03,903 --> 00:20:07,058 Feel your feet firmly planted into the ground and 363 00:20:07,058 --> 00:20:08,730 then here we go, draw the knuckles, 364 00:20:08,730 --> 00:20:09,920 (coughs), excuse me, down and away as you 365 00:20:09,920 --> 00:20:11,545 open up through the chest. 366 00:20:21,487 --> 00:20:25,591 Beautiful, take one more breath here, you got it. 367 00:20:25,591 --> 00:20:28,527 On your next exhale, release the chains. 368 00:20:28,527 --> 00:20:31,330 Reach for the sky, big inhale, clap the palms together. 369 00:20:31,330 --> 00:20:34,433 Jai Namaste in celebration of you, 370 00:20:34,433 --> 00:20:38,337 of us, of this practice, of constantly returning to 371 00:20:41,006 --> 00:20:43,509 the seat of the beginner. 372 00:20:43,509 --> 00:20:45,970 The student. 373 00:20:45,970 --> 00:20:48,114 That's one of my big themes this year, 374 00:20:48,114 --> 00:20:50,008 to keep learning. 375 00:20:50,008 --> 00:20:52,543 So I encourage you to listen, 376 00:20:52,543 --> 00:20:56,322 carve out time to do the same. 377 00:20:56,322 --> 00:20:58,791 Thanks so much for sharing your time and your energy with me and 378 00:20:58,791 --> 00:21:01,260 with all the beautiful people practicing around the world. 379 00:21:01,260 --> 00:21:02,695 Let us know how it goes down below. 380 00:21:02,695 --> 00:21:04,430 What's something you're interested in learning or 381 00:21:04,430 --> 00:21:05,898 carving out time to learn? 382 00:21:05,898 --> 00:21:08,780 How has the beginner's mind practice served you? 383 00:21:08,780 --> 00:21:10,626 And let's stay connected. 384 00:21:10,626 --> 00:21:12,815 Namaste. 385 00:21:12,815 --> 00:21:17,524 (light music)