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- What's up, everyone?

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Welcome to Yoga With Adriene.

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I'm Adriene, and this is
Benji who's joining me

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on set today.

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We have a yoga for
beginners practice for you.

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This is really great for
people who are brand new

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to yoga or wanting to
get into yoga in a way

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that feels supportive.

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We're gonna break 
down some of the basics.

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We're gonna talk 
about alignment,

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and ultimately 
help you, guide you,

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to finding what feels good.

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So hop into something comfy,

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and let's get started.

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(upbeat music)

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All right, let's begin 
in a nice seat.

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Now as a beginner, 
and this is just everybody,

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we're so used 
to sitting in chairs,

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and on toilets 
and stuff like that,

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kind of lost this
connection to getting down

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nice and low and being
able to sit up tall,

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so I just wanna 
say right off the bat,

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if you cannot sit 
in a cross legged seat,

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you are not alone.

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And in time will 
be able to do that.

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Even me, I grew up dancing,
it was really hard for me

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to sit cross legged
for any amount of time,

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in the beginning and I remember
that being a real struggle

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so if that's you, 
I got your back.

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We're gonna start in a
comfortable seat on the ground

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but if you are already thinking
that that's not available

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to you and your body,
you can start in a chair,

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you can start standing.

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We're just gonna 
take a second to tune in.

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This is part of the
foundations of our practice.

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Taking a second to just let
the day thus far melt away

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and put the future on hold,

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and really dig into 
the present moment

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so that we can the most
out of our practice,

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and so that we can really align
with where we're at today,

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so we focus on alignment
as like, you know,

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aligning the bones, but also
there's this other aspect

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to aligning with 
just what is today.

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And I think it's a really
great practice for you know,

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loving yourself and being
the best version of yourself.

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That practice.

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So if you wanna try
getting down nice and low,

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I recommend sitting 
on something.

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Now you might not have
a yoga block available,

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so you can pause the video
and grab a couple towels

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folded up, or a blanket
or maybe a couch pillow

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that's nice and firm.

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Maybe a couple blocks, 
or maybe just give it a go

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on the ground.

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What's nice about 
lifting the hips up

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is that you can find 
length with more ease

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in the spine because the
knees are dropping down

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below the hip sockets,
just making it a little bit

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more easier for you 
to kind of root down.

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And rise up through the spine.

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So just take a second 
to get settled in.

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And when you 
arrive in your seat,

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I'd love for you 
to flip the palms

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and lift your heart.

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So again, nice and easy,
we're flipping the palms

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and we're lifting the heart.

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Now we won't spend too 
much time here 'cause I know

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time is precious and we wanna
get through our practice,

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but this might just be
the most important moment

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of this video where 
we close our tries,

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so trust the video,
trust me, trust yourself.

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Close your eyes and
take the deepest breath

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you've taken in all day.

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And as you exhale, 
relax your shoulders.

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On your next inhale, see if you
can grow a little bit taller

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and then again on an exhale
relax your shoulders.

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And one more 
time just like that,

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inhale, see if you can
grow a little bit taller.

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Lengthening all the way
up through the spine,

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the neck, the crown of the head.

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And on an exhale, 
relax your shoulders.

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And we'll take a second
here to draw a couple

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circles with the nose, so
this can be really refreshing

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for the neck, the shoulders, 
it's a very simple

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move you can do anytime,
anywhere, drawing big circles

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with the nose, one way.

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And then the other, reverse it.

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So gently working out any kinks.

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I'd like to invite you to
gently deepen your breath here.

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Just take a couple of
nice refreshing breaths in

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and out through the nose.

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And then just notice if
you're starting to collapse

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in the spine here, the chest, 
see if you can remain

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aware all the way 
up through the crown.

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Find that gentle 
lift in the heart.

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Cool, then we're gonna inhale,

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spread the fingertips super wide

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and reach the arms 
all the way up.

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Inhale, stretch, see if you
can lift and lengthen all

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four sides of the torso,

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so don't worry 
about any shape here,

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just focus on the sensation.

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We'll get to the shapes 
in just a moment.

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But just kind of 
embracing this sensation.

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Getting in the habit of
focusing our awareness

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on the sensation, 
rather than the shape,

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so take a big stretch, 
lift through the front body,

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the back body, the side bodies.

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And then on an 
exhale rain it down.

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This time palms face down.

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Loop the shoulders, 
lift the heart even more.

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Inhaling deeply.

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And exhale completely.

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Close your eyes, and if
you like just set a little

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intention, something 
you wanna work on.

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Something you wanna intend,
something you want to do

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in this time, and it could
just be to get through

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the whole video.

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And when you feel 
like you have something,

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anything, just to focus 
your awareness on,

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take one more deep breath in.

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And then exhale out 
through the mouth.

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Sweet, thriller arms.

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We take the fingertips
forward, and then down.

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We start to feel a really
nice stretch through

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the forearm here, and
then this strong action

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as you pull the shoulders
back into socket,

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so really reach out as
if you're trying to reach

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for something, 
gimme, gimme, gimme.

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And then fingertips down,
and plug the shoulders back

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so you can really feel that.

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The shoulder blades 
are coming together

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and then lift your heart.

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And then big stretch here, 
so if you work,

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well if you have a phone, 
this is great.

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Okay, and so the main action
here that I'd like you

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to remember is pulling
that shoulder into socket,

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and really feeling this
awareness, this broadening

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too, through the 
upper back body.

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And if you're like, 
I don't know what that means,

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no prob, take what works
for you, leave what doesn't.

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We'll flip the script here now,

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flipping the hands, just
feeling a stretch through the

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fingertips really wide, so
lots of awareness through

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every fingertip and if you
want a little bit more,

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you can take one 
hand to the fingers,

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and stretch here, 
and then the other.

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And then some circles.

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And you might notice, oh my God,

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I'm so out of shape, my arms
are starting to get tired.

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You know this is what happens
when we start to really

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work with awareness 
and focus on getting

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in alignment with 
where we are today.

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This is the good stuff.

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Cool, and then shake it out.

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All right, we're gonna come
forward onto all fours.

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Take your time, one really
great thing as a beginner

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to consider in yoga, 
and this is for people who

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have been doing 
yoga a long time, too,

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they need this 
reminder is to kinda relish

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and stay present in
the transitions, right?

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A lot of people they don't
get injured in yoga poses

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but in the transition because
the mindfulness kind of

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goes away, there's a disconnect.

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So, just a little food
for thought as you move,

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whoa, sorry buddy.

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From your seat, to all fours.

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Take your time.

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Come to a tabletop position.

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Wrists underneath the shoulders.

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Knees directly 
underneath the hips.

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Press away from your yoga mat.

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And then really see if you
can spread the fingertips

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super wide and then just
notice if the toes are coming

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in or splaying out.

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We start to really pay
attention to detail here.

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Yeah, Benji's doing 
his yoga, too.

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So pressing into 
the tops of the feet.

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And then after you take a
moment to look at the video,

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and look down, look at
the video, look down,

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take a second to press
away from your yoga mat,

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and lengthen through 
the crown of the head

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and close your eyes and see
if you can feel this straight

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line from the crown to the tail,

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so one of the things that
happens a lot here is we

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collapse through 
the shoulder blades,

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and we collapse through
the lower back body.

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So step one, try to lift up
between the two shoulder blades.

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So almost as if you were
lifting your heart space

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up through the 
center of your back.

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So again you can look at the
video, it looks like this.

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Here I am collapsed, and then
here I am broadening through

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the upper back.

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Same thing with the lower back.

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You might have 
a little sway back here,

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which feels really 
good sometimes,

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but for this tabletop,

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we wanna find this
connection to our center,

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and to the midline,
which is gonna support us

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in a lot of our 
standing postures.

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So lengthen the tailbone
towards the back of your mat

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and then again, press
away from your yoga mat,

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to find this expansion, 
this length.

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The navel draws up to the spine,

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and so you can imagine
placing a little tea cup

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on the back of the neck
and on the lower back body,

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and it would not fall,
it would be balanced.

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Again, tabletop position.

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You may start to shake here,
or you might start to sweat

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here and think oh no, 
I'm so out of shape,

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or oh my God, no you're
perfectly in shape,

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and this is what it
feels like to really work

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with this integrity, 
this awareness in the body.

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Take one more breath here.

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And then cat cow's never
gonna feel as good as it

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does after really awakening
this line of the spine,

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so drop the belly 
whenever you're ready.

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We release that line, 
and we inhale as we look up.

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And then reverse it, exhale,
curl the tailbone under.

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Navel draws up, again,
it's an exhale as you round

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chin to chest.

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Notice if the hands and
feet have changed here,

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lots of mindfulness through
every toe through every

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finger as you inhale,
drop the belly, look up.

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Press away from your yoga
mat, and not collapsed.

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And then exhale, curling
the tail, rounding through.

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This is on the exhale.

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Let's do one more on 
your own, big inhale.

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And big exhale.

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Awesome, 
bring the knees together,

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curl the toes under.

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We come off the hands,
give the hands a break

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as we give the feet some love.

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So you'll flip the 
palms face up,

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for a lot of folks this
is gonna send off an alarm

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bells right away.

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So I'd like for you to align
your head over your heart,

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your heart over your pelvis.

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And then rather than just
dumping all the way into

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your feet, as if you were,
you know, at story time

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as a kid, 
really sweet and relaxed

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and not very heavy.

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See if you can lighten
your load, by lifting up.

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We call this Mula Bandha,
but more on that later.

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Just drawing energy up,
engaging the muscles of the

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00:11:22,382 --> 00:11:24,984
pelvic floor, 
to just find a lightness.

247
00:11:24,984 --> 00:11:26,686
A support from within.

248
00:11:26,686 --> 00:11:28,421
Take one more deep
breath here, you got it.

249
00:11:28,421 --> 00:11:31,291
It's a big stretch for the feet.

250
00:11:31,291 --> 00:11:34,761
And then exhale come 
back to all fours.

251
00:11:34,761 --> 00:11:36,763
Walk the knees 
underneath the hip points,

252
00:11:36,763 --> 00:11:39,679
recenter underneath the
shoulders once again.

253
00:11:39,679 --> 00:11:43,759
Beautiful, now this time,
we're gonna test this line

254
00:11:43,759 --> 00:11:46,940
from the crown to the tail,
we call this the Danda.

255
00:11:46,940 --> 00:11:48,808
Sanskrit for the 
stick or the staff,

256
00:11:48,808 --> 00:11:50,944
so you can literally draw a
line from the crown to the tail.

257
00:11:50,944 --> 00:11:53,849
We're gonna test 
this by inhaling in

258
00:11:53,849 --> 00:11:56,015
and exhaling, pressing
away from the yoga mat

259
00:11:56,015 --> 00:11:58,017
and lifting in the knees
just about a half inch

260
00:11:58,017 --> 00:12:01,554
above the ground to awaken
your core, your center.

261
00:12:01,554 --> 00:12:03,222
So we're gonna walk 
the hands out now,

262
00:12:03,222 --> 00:12:07,460
and I'm going to really pay
attention to my hands here

263
00:12:07,460 --> 00:12:10,296
as I prep for downward dog, so,

264
00:12:10,296 --> 00:12:12,865
pressing into all 
10 fingerprints.

265
00:12:12,865 --> 00:12:14,734
I'm gonna draw the
shoulders away from the ears

266
00:12:14,734 --> 00:12:16,603
just like I did 
with thriller arms.

267
00:12:16,603 --> 00:12:19,505
Curl the toes under, 
inhale, look forward,

268
00:12:19,505 --> 00:12:20,773
drop the belly,

269
00:12:21,674 --> 00:12:24,177
and then exhale 
rounding through,

270
00:12:24,177 --> 00:12:25,745
and then sending 
it all the way up.

271
00:12:25,745 --> 00:12:28,781
So we're gonna start with
a little bit of a rounding.

272
00:12:28,781 --> 00:12:33,301
Then inhale and again,
lift the heels, and exhale,

273
00:12:33,301 --> 00:12:36,155
drop the heels, 
melt your heart back.

274
00:12:38,191 --> 00:12:40,360
Press into all 10 fingerprints,

275
00:12:40,360 --> 00:12:42,929
and then bend your 
knees generously,

276
00:12:42,929 --> 00:12:45,565
drawing the shoulders 
away from the ears,

277
00:12:45,565 --> 00:12:48,831
pressing really, really,
rooting into that index finger

278
00:12:48,831 --> 00:12:50,370
and thumb, my friends.

279
00:12:50,370 --> 00:12:52,572
Now breathe deep here,
again, bend the knees.

280
00:12:52,572 --> 00:12:57,310
You can peddle the legs a little
bit here if it feels good.

281
00:12:57,310 --> 00:13:00,179
And again, I'm trying to,
let's go ahead and shine

282
00:13:00,179 --> 00:13:02,448
our biceps towards each
other, so turn your biceps

283
00:13:02,448 --> 00:13:04,646
to face each other here.

284
00:13:04,646 --> 00:13:07,887
And then notice if you're
holding in the head in the neck.

285
00:13:09,061 --> 00:13:11,770
Great, take deep breaths, 
inhale in.

286
00:13:11,770 --> 00:13:15,428
And then exhale all the
way back down to all fours.

287
00:13:15,428 --> 00:13:16,429
Awesome work.

288
00:13:16,429 --> 00:13:18,765
Take a break if you 
need to, child's pose.

289
00:13:18,765 --> 00:13:22,368
Or you can always come
back on to the feet here.

290
00:13:22,368 --> 00:13:23,703
And take a rest.

291
00:13:25,638 --> 00:13:28,508
We're gonna head into a lunge,
so whenever you're ready,

292
00:13:28,508 --> 00:13:30,843
you'll meet me with
the right foot forward,

293
00:13:30,843 --> 00:13:32,211
and the left foot back.

294
00:13:32,211 --> 00:13:34,714
Take your time getting
there, nice and slow.

295
00:13:34,714 --> 00:13:37,083
We're just gonna bring
the right foot forward,

296
00:13:37,083 --> 00:13:39,368
so if you're like, oh I'm
so clumsy, I can't do yoga.

297
00:13:39,368 --> 00:13:42,855
This home practice opportunity
is the most wonderful

298
00:13:42,855 --> 00:13:46,078
way to get into your
body and start to explore

299
00:13:46,078 --> 00:13:48,424
the tools of yoga.

300
00:13:48,428 --> 00:13:49,962
So when you arrive there,

301
00:13:49,962 --> 00:13:53,933
we're gonna really work on
everything from the ground up.

302
00:13:53,933 --> 00:13:56,269
The front toes are gonna
be pointing forward,

303
00:13:56,269 --> 00:13:58,838
go ahead and lower that back
knee, if you haven't already.

304
00:13:58,838 --> 00:14:01,207
And then I'm gonna make
sure that my front knee

305
00:14:01,207 --> 00:14:03,743
is over the front ankle, 
so a lot of times this front

306
00:14:03,743 --> 00:14:06,479
knee will go over the toes,

307
00:14:06,479 --> 00:14:11,771
and in its essence it's not
gonna hurt you on the first

308
00:14:11,771 --> 00:14:15,988
try but over time, that's
really gonna be not good

309
00:14:15,988 --> 00:14:19,551
for the knee, so we want
front knee over front ankle,

310
00:14:19,551 --> 00:14:21,627
and you'll come into 
this alignment a lot,

311
00:14:21,627 --> 00:14:23,496
you know, a lot of 
your standing postures,

312
00:14:23,496 --> 00:14:25,965
so it's a great place
to start, nice down low.

313
00:14:25,965 --> 00:14:27,667
Lower the back knee 
if it's not already,

314
00:14:27,667 --> 00:14:30,969
so that you can really start
to find some spaciousness

315
00:14:30,969 --> 00:14:35,630
through the front body, so
chances are, we're rounding here

316
00:14:35,630 --> 00:14:39,238
because natural normal human
modern day culture tightness

317
00:14:39,238 --> 00:14:42,415
so in time, we'll keep
that back knee lowered,

318
00:14:42,415 --> 00:14:44,650
so in time we can 
slowly begin to come up

319
00:14:44,650 --> 00:14:46,452
onto the fingertips.

320
00:14:46,452 --> 00:14:48,154
Still keeping front 
knee over front ankle

321
00:14:48,154 --> 00:14:51,390
and slowly begin to kind of
come out of our turtle shell.

322
00:14:51,390 --> 00:14:53,760
Draw the shoulder blades down
the back body, and lift the

323
00:14:53,760 --> 00:14:56,062
heart, just like we did at
the beginning of practice.

324
00:14:56,062 --> 00:14:58,264
Now again, this seems like
really easy yoga move,

325
00:14:58,264 --> 00:15:01,100
but if you're sweatin' 
shaking here, yes!

326
00:15:01,100 --> 00:15:03,112
Because we're working 
in our alignment,

327
00:15:03,112 --> 00:15:06,371
in a way in which

328
00:15:06,371 --> 00:15:08,241
we are active and aware.

329
00:15:08,241 --> 00:15:11,277
And so it's gonna wake
up parts of the body that

330
00:15:11,277 --> 00:15:14,380
you just haven't 
maybe felt in awhile.

331
00:15:14,380 --> 00:15:17,250
Even me, here I'm like,
woo, I can feel it.

332
00:15:17,250 --> 00:15:20,086
So now, rather than dumping
all my weight into the legs,

333
00:15:20,086 --> 00:15:22,889
I'm gonna try to find this
energy up through my midline

334
00:15:22,889 --> 00:15:25,558
again, almost a scissor
effect, as if I were drawing

335
00:15:25,558 --> 00:15:27,960
a front edge of my mat, mack,

336
00:15:29,662 --> 00:15:32,732
and the back edge 
of my mat together.

337
00:15:34,000 --> 00:15:36,202
So you'll feel it out.

338
00:15:36,202 --> 00:15:38,905
And then last but not least,
you might lift the back knee

339
00:15:38,905 --> 00:15:40,740
or you might keep 
it nice and low today,

340
00:15:40,740 --> 00:15:42,475
and lift the back knee 
on another day

341
00:15:42,475 --> 00:15:44,410
because you're gonna return
to this video, right?

342
00:15:44,410 --> 00:15:47,413
So that you can see how
things are progressing

343
00:15:47,413 --> 00:15:49,615
and growing and 
evolving on your journey.

344
00:15:49,615 --> 00:15:50,850
So you might stay nice and low,

345
00:15:50,850 --> 00:15:52,285
or you might lift the back knee.

346
00:15:52,285 --> 00:15:55,661
I'm gonna really spike the
left heel towards the back

347
00:15:55,661 --> 00:15:58,491
edge of my yoga mat and then
again that scissor effect

348
00:15:58,491 --> 00:16:00,993
so I'm pulling my 
right hip crease back.

349
00:16:00,993 --> 00:16:03,763
I'm not on a tight rope, 
I have two parallel lines here.

350
00:16:03,763 --> 00:16:06,999
Wherever you are, 
take one deep breath in.

351
00:16:06,999 --> 00:16:09,035
And then exhale, 
plant the palms,

352
00:16:09,035 --> 00:16:11,404
slowly lower the back knee down.

353
00:16:11,404 --> 00:16:14,660
Followed by the front knee

354
00:16:14,660 --> 00:16:17,410
and then again, take a rest,
so it could be child's pose

355
00:16:17,410 --> 00:16:21,180
for you, or it could 
be just coming back

356
00:16:22,770 --> 00:16:24,237
to kneeling.

357
00:16:25,952 --> 00:16:28,654
So in this moment, close
your eyes and just observe

358
00:16:28,654 --> 00:16:30,356
your breath and 
notice how you feel.

359
00:16:30,356 --> 00:16:32,091
You're doing awesome.

360
00:16:37,846 --> 00:16:39,498
And then when you're ready
we're gonna check out that

361
00:16:39,498 --> 00:16:41,834
same low lunge 
on the other side.

362
00:16:41,834 --> 00:16:43,402
So take it nice and slow.

363
00:16:43,402 --> 00:16:45,738
Remember what 
I said about transitions.

364
00:16:45,738 --> 00:16:47,773
This time the left foot's
gonna come forward.

365
00:16:47,773 --> 00:16:49,475
Left toe is really 
pointing forward

366
00:16:49,475 --> 00:16:51,143
and right knee back.

367
00:16:52,612 --> 00:16:56,382
When you arrive, take your
time to really pay attention

368
00:16:56,382 --> 00:16:58,894
to what's going on, so that's
another beautiful thing

369
00:16:58,894 --> 00:17:01,867
about the home practice
is you don't have to move

370
00:17:01,867 --> 00:17:04,624
at the same pace as 30 other
people in the yoga room.

371
00:17:04,624 --> 00:17:07,226
And you really kind 
of make it your own.

372
00:17:07,226 --> 00:17:11,497
Front knee over front
ankle, check that out.

373
00:17:11,497 --> 00:17:13,499
Then back knee's lowered.

374
00:17:13,499 --> 00:17:15,300
And see if you can lift up
through the center channel

375
00:17:15,300 --> 00:17:17,637
and once again, we try to
come out of our turtle shell

376
00:17:17,637 --> 00:17:21,007
here so the spine will
be rounding forward.

377
00:17:21,007 --> 00:17:22,842
We're gonna 
remember our cat cow,

378
00:17:22,842 --> 00:17:25,545
we're gonna open 
up through the chest.

379
00:17:25,545 --> 00:17:30,016
Feel that long length
stretching through the belly.

380
00:17:30,016 --> 00:17:32,118
And then just check it
out, breathing deep.

381
00:17:32,118 --> 00:17:35,354
Maybe we curl 
the back toes under.

382
00:17:35,354 --> 00:17:38,925
And maybe we lift 
the back knee up.

383
00:17:38,925 --> 00:17:41,494
Now if you can, try to
keep the chest open.

384
00:17:41,494 --> 00:17:44,664
The heart reaching forward
just energetically, right?

385
00:17:44,664 --> 00:17:48,333
This will help us, our
intention of moving forward

386
00:17:48,333 --> 00:17:50,269
so that we can keep 
length in the spine.

387
00:17:50,269 --> 00:17:52,038
Big breath in.

388
00:17:52,038 --> 00:17:54,473
And big breath out, 
plant the palms.

389
00:17:54,473 --> 00:17:57,069
Awesome work, 
come back to all fours.

390
00:17:57,069 --> 00:17:59,845
Take a rest either child's pose

391
00:17:59,845 --> 00:18:01,966
or kneeling.

392
00:18:01,966 --> 00:18:03,282
Close your eyes.

393
00:18:04,817 --> 00:18:06,919
Just notice how you feel.

394
00:18:13,426 --> 00:18:16,095
Awesome work, going back
to that downward facing dog

395
00:18:16,095 --> 00:18:17,563
whenever you're ready.

396
00:18:17,563 --> 00:18:20,132
Take your time, practice
moving nice and slow,

397
00:18:20,132 --> 00:18:21,968
in and out of transitions.

398
00:18:21,968 --> 00:18:23,202
Listening to your body,

399
00:18:23,202 --> 00:18:26,272
and enjoying even when
it feels challenging

400
00:18:26,272 --> 00:18:27,740
or you feel like 
you have two left feet,

401
00:18:27,740 --> 00:18:29,548
or whatever it is.

402
00:18:29,548 --> 00:18:31,577
Try to enjoy the process.

403
00:18:31,577 --> 00:18:33,245
Downward facing dog.

404
00:18:37,016 --> 00:18:40,653
So the index finger and thumb
are rooting down strong.

405
00:18:40,653 --> 00:18:45,787
The hands are spread wide,
fingertips spread wide, rather.

406
00:18:45,787 --> 00:18:49,328
And we're creating
basically an upside down V.

407
00:18:49,328 --> 00:18:53,535
Tops of the shoulders, roll
away, externally rotate

408
00:18:53,535 --> 00:18:57,103
away from the ears, again
try to have your two biceps

409
00:18:57,103 --> 00:18:58,938
looking towards each other.

410
00:18:58,938 --> 00:19:00,606
Then turn your two big toes in.

411
00:19:00,606 --> 00:19:02,508
Let the sitting bones shine
left to right as you do

412
00:19:02,508 --> 00:19:05,144
that 'cause we're moving
the hip socket here

413
00:19:05,144 --> 00:19:06,479
should feel really good.

414
00:19:06,479 --> 00:19:10,016
Then bend your knees slightly,
take a deep breath in.

415
00:19:10,016 --> 00:19:12,351
And a long breath out.

416
00:19:12,351 --> 00:19:14,687
Shake the head 
a little yes, a little no.

417
00:19:14,687 --> 00:19:16,956
Keep rooting strong
through that index finger

418
00:19:16,956 --> 00:19:19,225
and thumb, you got this.

419
00:19:19,225 --> 00:19:21,494
Then inhale, 
look forward nice and slow.

420
00:19:21,494 --> 00:19:24,230
Gentle on the neck, and
nice and slow we're gonna

421
00:19:24,230 --> 00:19:27,633
step the feet up as
many steps as you need.

422
00:19:27,633 --> 00:19:31,837
All the way up to the
front edge of the mat.

423
00:19:31,837 --> 00:19:34,040
Feet are hip width apart,
so you don't need to come

424
00:19:34,040 --> 00:19:35,975
tightly bound here, 
it's really nice,

425
00:19:35,975 --> 00:19:39,211
especially for the first
forward fold of any practice

426
00:19:39,211 --> 00:19:41,814
to bend the knees generously

427
00:19:41,814 --> 00:19:44,950
and stretch the lower back body.

428
00:19:44,950 --> 00:19:48,054
Ease into your 
hamstring stretches.

429
00:19:48,054 --> 00:19:49,889
And find release in
the head and neck,

430
00:19:49,889 --> 00:19:51,557
so clasp the elbows.

431
00:19:52,892 --> 00:19:55,061
Root down through all
four corners of the feet

432
00:19:55,061 --> 00:19:57,029
so that's the ball 
joint of the big toe.

433
00:19:57,029 --> 00:20:00,068
The ball joint of that
pinky toe, and then the back

434
00:20:00,068 --> 00:20:02,693
two corners of your heels.

435
00:20:03,473 --> 00:20:05,417
Continue to breath here.

436
00:20:08,207 --> 00:20:11,544
Nice and loose 
in the head and the neck.

437
00:20:12,745 --> 00:20:15,714
Take one more big breath in,

438
00:20:15,714 --> 00:20:18,861
then exhale release the
fingertips to the ground.

439
00:20:18,861 --> 00:20:21,287
Root down through the
feet, tuck your chin into

440
00:20:21,287 --> 00:20:24,457
your chest, and slowly
roll it up to standing.

441
00:20:24,457 --> 00:20:25,624
Nice and slow.

442
00:20:29,628 --> 00:20:34,300
So roll up nice and slow,
resist the urge to rush here.

443
00:20:34,300 --> 00:20:37,336
And as you lift your
heart, really root to rise,

444
00:20:37,336 --> 00:20:40,873
as we say in the practice,
and the idea is really feeling

445
00:20:40,873 --> 00:20:44,343
that pressing down through
the feet and the rising

446
00:20:44,343 --> 00:20:48,514
up through this center
channel of your spine.

447
00:20:48,514 --> 00:20:49,615
Peace, Benji.

448
00:20:50,816 --> 00:20:54,487
So yeah, 
give yourself some space.

449
00:20:54,487 --> 00:20:57,656
Just notice if you're kind
of tightly bound here.

450
00:20:57,656 --> 00:21:01,555
And this opening and the

451
00:21:01,555 --> 00:21:03,095
Asana is really offer an

452
00:21:03,095 --> 00:21:06,812
opportunity for you to send
a new signal to your body

453
00:21:06,812 --> 00:21:08,868
than maybe your habitual,
I mean to your brain,

454
00:21:08,868 --> 00:21:10,769
then your habitual self.

455
00:21:10,769 --> 00:21:14,006
So your habitual 
self (mumbles), right?

456
00:21:14,006 --> 00:21:17,276
For many, many, 
many, many, many reasons.

457
00:21:17,276 --> 00:21:21,046
Some of them are 
out of your control.

458
00:21:21,046 --> 00:21:23,382
So yeah, all that to say,
see if you can play with

459
00:21:23,382 --> 00:21:26,752
opening up here in a big,
big, beautiful Tadasana,

460
00:21:26,752 --> 00:21:29,355
and know that this is sending
a signal to your brain

461
00:21:29,355 --> 00:21:32,424
going, okay, 
I'm available, I'm open.

462
00:21:33,826 --> 00:21:34,660
Just that.

463
00:21:36,562 --> 00:21:38,731
And take a deep breath in.

464
00:21:39,698 --> 00:21:42,454
And then exhale, see if you
can imagine your shoulder

465
00:21:42,454 --> 00:21:45,037
blades melting down 
your back body.

466
00:21:46,806 --> 00:21:48,541
And then this is a big
big alignment thing.

467
00:21:48,541 --> 00:21:50,676
Make sure that the toes
are still pointing forward.

468
00:21:50,676 --> 00:21:53,913
I'm going to lift up
through the front body.

469
00:21:53,913 --> 00:21:57,950
And then I'm gonna ground
through the back body.

470
00:21:57,950 --> 00:21:59,852
Then engaging the 
inner thighs a little bit.

471
00:21:59,852 --> 00:22:02,488
Find a lift from 
the pelvic floor.

472
00:22:02,488 --> 00:22:04,690
And tops of the thigh bones
are gonna have just a slight

473
00:22:04,690 --> 00:22:07,026
inner rotation, and again, 
if this is too much right now,

474
00:22:07,026 --> 00:22:10,162
just take one thing at a
time, one day at a time.

475
00:22:10,162 --> 00:22:12,898
You know, take what works.

476
00:22:12,898 --> 00:22:14,500
Leave what doesn't.

477
00:22:16,402 --> 00:22:17,937
And take one more 
deep breath in here.

478
00:22:17,937 --> 00:22:20,239
Smile a little bit.

479
00:22:20,239 --> 00:22:23,842
And then exhale, 
relax your shoulders.

480
00:22:23,842 --> 00:22:26,178
Beautiful, inhale, 
spread the fingertips,

481
00:22:26,178 --> 00:22:27,846
reach the arms all the way up,

482
00:22:27,846 --> 00:22:30,015
nice big full body stretch here.

483
00:22:30,015 --> 00:22:33,452
Take the pinkies forward,
and the thumbs back

484
00:22:33,452 --> 00:22:37,523
and imagine you're holding a
big beach ball over your head.

485
00:22:37,523 --> 00:22:39,558
Now make sure you're
not clenching here.

486
00:22:39,558 --> 00:22:41,760
So we're creating lots of space.

487
00:22:41,760 --> 00:22:44,029
Again, finding that
rotation in the shoulder.

488
00:22:44,029 --> 00:22:46,432
Think about those thriller
arms when plugged in.

489
00:22:46,432 --> 00:22:49,735
Big breaths here, and
then last but not least,

490
00:22:49,735 --> 00:22:51,637
I have my long puppy
belly here, I'm just gonna

491
00:22:51,637 --> 00:22:54,740
draw the navel in slightly,
connect to my center.

492
00:22:54,740 --> 00:22:56,508
Whatever that means to you.

493
00:22:56,508 --> 00:23:00,412
Inhale in, exhale release
left hand to the waistline.

494
00:23:00,412 --> 00:23:02,181
I'm gonna take my right
fingertips behind

495
00:23:02,181 --> 00:23:06,252
nice and slow and just
draw big circles in space.

496
00:23:08,187 --> 00:23:10,589
Try to keep breathing.

497
00:23:10,589 --> 00:23:13,759
And enjoy this 
time for yourself.

498
00:23:13,759 --> 00:23:16,862
Then reverse it, 
soft in the fingers.

499
00:23:21,967 --> 00:23:24,138
Big breaths.

500
00:23:24,138 --> 00:23:25,971
And then right hand to
the waistline, same thing,

501
00:23:25,971 --> 00:23:28,274
left fingertips go back.

502
00:23:28,274 --> 00:23:30,809
Doing a little bit of the
backstroke here.

503
00:23:30,809 --> 00:23:32,745
Opening up through the chest,

504
00:23:32,745 --> 00:23:36,482
starting to wake up
these muscles, pectorals.

505
00:23:37,650 --> 00:23:39,818
The lats of the back body.

506
00:23:40,653 --> 00:23:42,321
And then reverse it.

507
00:23:44,857 --> 00:23:48,627
I'm gotta get Missy
Elliot on this yoga show.

508
00:23:51,030 --> 00:23:53,699
♫ Dreams can come true ♫

509
00:23:53,699 --> 00:23:55,267
Hands come to the waistline.

510
00:23:55,267 --> 00:23:57,202
Okay, so now we're 
gonna practice bringing

511
00:23:57,202 --> 00:23:59,104
the feet together.

512
00:23:59,104 --> 00:24:02,975
Some Masithethe four part equal
standing is what we call it.

513
00:24:02,975 --> 00:24:05,678
And the idea is that, 
more or less,

514
00:24:05,678 --> 00:24:07,446
we're creating this post.

515
00:24:07,446 --> 00:24:09,882
This big, basically 
taking our two feet

516
00:24:09,882 --> 00:24:12,918
and creating one foot, 
one solid base.

517
00:24:12,918 --> 00:24:15,087
So squeezing our 
arches together.

518
00:24:15,087 --> 00:24:17,523
Squeezing our thighs 
and knees together.

519
00:24:17,523 --> 00:24:18,824
Press in to all four 
corners of the feet

520
00:24:18,824 --> 00:24:22,117
and then once again, 
I'd love for you to find this

521
00:24:22,117 --> 00:24:24,463
upward current, this lift
up through the front body

522
00:24:24,463 --> 00:24:26,595
and this grounding 
through the back body.

523
00:24:26,595 --> 00:24:29,738
So rather than thinking of
tucking the pelvis super hard,

524
00:24:29,738 --> 00:24:31,370
just think about lengthening
your tailbone down.

525
00:24:31,370 --> 00:24:32,871
Just play.

526
00:24:32,871 --> 00:24:35,554
The inner thighs 
are gonna squeeze in,

527
00:24:35,554 --> 00:24:38,887
and think about this rotation
of the top of the thigh

528
00:24:38,887 --> 00:24:42,247
going inward and out towards
the back edge of your mat.

529
00:24:43,349 --> 00:24:46,051
More on that another day,
but just playing with that

530
00:24:46,051 --> 00:24:48,253
maybe a little bit here.

531
00:24:48,253 --> 00:24:52,324
So the idea is you're wanting
to find a nice, strong base.

532
00:24:52,324 --> 00:24:54,529
Then once again, 
whenever you're ready,

533
00:24:54,529 --> 00:24:57,296
drop the fingertips down,
open the palms and inhale.

534
00:24:57,296 --> 00:25:00,199
Reach the fingertips 
up and over head.

535
00:25:00,199 --> 00:25:02,634
Fingertips kiss and then exhale.

536
00:25:02,634 --> 00:25:04,970
Bend your knees and
take it all the way down

537
00:25:04,970 --> 00:25:06,638
into a forward fold.

538
00:25:09,808 --> 00:25:14,113
So, bend your knees as
generously as you need to here.

539
00:25:14,113 --> 00:25:17,049
And if you have a block or
something to lift the earth

540
00:25:17,049 --> 00:25:18,884
up to you, that's kind
of helpful sometimes

541
00:25:18,884 --> 00:25:22,855
so you can start to
create space mindfully.

542
00:25:22,855 --> 00:25:24,590
Now if you're a super
beginner, keep your eyes open,

543
00:25:24,590 --> 00:25:27,192
and maybe focused on one point,

544
00:25:27,192 --> 00:25:31,363
so that you have stability,
a little bit of balance.

545
00:25:34,533 --> 00:25:35,801
Then check it out.

546
00:25:35,801 --> 00:25:38,303
On your next inhale, 
release the arms

547
00:25:38,303 --> 00:25:42,707
and slide the palms all the
way past the tops of the feet.

548
00:25:42,707 --> 00:25:46,091
Up past the shins, the knees,
all the way to the tops

549
00:25:46,091 --> 00:25:47,679
of your thighs.

550
00:25:47,679 --> 00:25:49,815
Then loop your shoulders, 
bend your knees,

551
00:25:49,815 --> 00:25:52,718
pull the elbows back and
try to create length from

552
00:25:52,718 --> 00:25:54,219
the crown to the tail.

553
00:25:54,219 --> 00:25:56,768
Flat back position here.

554
00:25:56,768 --> 00:25:59,191
Just like we did in tabletop,
lift the space between

555
00:25:59,191 --> 00:26:00,459
your two shoulder blades.

556
00:26:00,459 --> 00:26:02,227
Draw the navel up.

557
00:26:02,227 --> 00:26:05,364
Hug the elbows in the side
body, take a deep breath in.

558
00:26:05,364 --> 00:26:09,017
When you hear halfway
lift in a flow practice,

559
00:26:09,017 --> 00:26:11,946
it's to find this length here.

560
00:26:11,946 --> 00:26:13,691
On an exhale release.

561
00:26:15,007 --> 00:26:16,642
Press into your foundation.

562
00:26:16,642 --> 00:26:19,011
Your feet, spread the
fingertips, open the palms

563
00:26:19,011 --> 00:26:21,799
and inhale, rise up.

564
00:26:21,799 --> 00:26:24,283
Root to rise, 
press into your foundation.

565
00:26:24,283 --> 00:26:27,152
Big stretch here, 
reach, reach, reach.

566
00:26:27,152 --> 00:26:31,555
And then exhale, 
hands to the waist.

567
00:26:31,555 --> 00:26:33,392
Awesome work, okay.

568
00:26:33,392 --> 00:26:37,062
Soft knees, we're just gonna
slide the left foot back.

569
00:26:37,062 --> 00:26:38,497
So we have right foot forward.

570
00:26:38,497 --> 00:26:41,583
Left foot back, I'm gonna
pivot on my back foot,

571
00:26:41,583 --> 00:26:43,635
warrior one,
is where I'm headed.

572
00:26:43,635 --> 00:26:45,637
So just breaking it down.

573
00:26:45,637 --> 00:26:47,973
Left toes are pointing
towards the front left corner

574
00:26:47,973 --> 00:26:49,575
of your yoga mat.

575
00:26:49,575 --> 00:26:51,910
Right toes are pointing forward.

576
00:26:51,910 --> 00:26:54,947
And I'm actually gonna use
my hands to slowly guide

577
00:26:54,947 --> 00:26:57,761
my belly forward.

578
00:26:57,761 --> 00:27:00,452
Traditionally the 
hips are square,

579
00:27:00,452 --> 00:27:04,292
but for a lot of beginners
I find that it's kinda like

580
00:27:04,292 --> 00:27:08,230
we're kinda skipping, if we're
just moving into this shape

581
00:27:08,230 --> 00:27:10,329
we're kind of missing
all the good stuff that's

582
00:27:10,329 --> 00:27:12,498
supposed to help us feel
grounded and joyful,

583
00:27:12,498 --> 00:27:15,234
so in the posture, 
so front knee bends.

584
00:27:15,234 --> 00:27:16,768
Front knee over front ankle.

585
00:27:16,768 --> 00:27:20,798
And for now, don't worry about
getting those hips square.

586
00:27:20,798 --> 00:27:23,742
Worry about the sensation
of your foundation.

587
00:27:23,742 --> 00:27:26,879
So press into the outer
edge of the back foot.

588
00:27:26,879 --> 00:27:28,914
Take your left hand to
your left inner thigh

589
00:27:28,914 --> 00:27:32,017
and just give it a little
slap to engage that muscle,

590
00:27:32,017 --> 00:27:34,186
so then this leg starts
to become really strong

591
00:27:34,186 --> 00:27:35,554
and really rooted.

592
00:27:35,554 --> 00:27:37,155
Front knee over front ankle.

593
00:27:37,155 --> 00:27:39,704
Hands on the waistline.

594
00:27:39,704 --> 00:27:41,093
Lift up through the front body.

595
00:27:41,093 --> 00:27:43,829
Ground through the back body.

596
00:27:43,829 --> 00:27:45,130
All these things we've 
been working on,

597
00:27:45,130 --> 00:27:47,466
and then take the palms
gently at your sides.

598
00:27:47,466 --> 00:27:49,401
Keep this rotation 
in the shoulder

599
00:27:49,401 --> 00:27:52,571
as you inhale rise up,
warrior one.

600
00:27:52,571 --> 00:27:54,173
Virabhadrasana one.

601
00:27:55,674 --> 00:27:57,709
Find the scissor effect, 
so we're not just

602
00:27:57,709 --> 00:28:01,446
dumping into this shape,
but we're drawing energy

603
00:28:01,446 --> 00:28:02,581
up through the midline.

604
00:28:02,581 --> 00:28:05,284
We take one more 
deep breath here.

605
00:28:05,284 --> 00:28:07,252
And then on an exhale
I'm gonna send my left

606
00:28:07,252 --> 00:28:11,723
fingertips back, right
fingertips forward, warrior two.

607
00:28:11,723 --> 00:28:13,859
You might widen 
your stance here.

608
00:28:13,859 --> 00:28:15,861
You might bring 
your right heel in,

609
00:28:15,861 --> 00:28:19,898
so that it's in alignment
with your left arch.

610
00:28:19,898 --> 00:28:21,533
Now, front knee 
over front ankle.

611
00:28:21,533 --> 00:28:23,902
Here take a look down,
make sure you can see your

612
00:28:23,902 --> 00:28:25,737
front big toe.

613
00:28:25,737 --> 00:28:27,239
Now lengthen the tailbone down.

614
00:28:27,239 --> 00:28:29,775
Lift up through the front body.

615
00:28:29,775 --> 00:28:32,177
Ground through the back body.

616
00:28:33,679 --> 00:28:35,948
Head over heart,
heart over pelvis.

617
00:28:35,948 --> 00:28:38,684
There's a tendency 
here to reach forward,

618
00:28:38,684 --> 00:28:40,719
think about drawing your
center right underneath

619
00:28:40,719 --> 00:28:45,390
your heart space and
hugging those lower ribs in.

620
00:28:45,390 --> 00:28:46,658
Breathing deep.

621
00:28:48,206 --> 00:28:52,917
Inhale in, exhale, 
relax the shoulders down.

622
00:28:53,532 --> 00:28:55,801
Great, now we're gonna
challenge ourselves here.

623
00:28:55,801 --> 00:28:58,870
By dropping the left
fingertips down, nice and slow.

624
00:28:58,870 --> 00:29:03,375
Move with me, and as 
I move my center forward,

625
00:29:03,375 --> 00:29:06,745
I'm gonna lift my back heel,
and come into a high lunge

626
00:29:06,745 --> 00:29:08,580
for one big breath.

627
00:29:08,580 --> 00:29:11,817
Inhale lift up through 
the front body.

628
00:29:11,817 --> 00:29:15,954
And then exhale rain 
hands to waistline.

629
00:29:15,954 --> 00:29:17,856
Step the back foot 
up to meet the front.

630
00:29:17,856 --> 00:29:20,398
Take as many steps as
you need to come back

631
00:29:20,398 --> 00:29:22,094
to your mountain pose.

632
00:29:22,094 --> 00:29:22,928
Inhale in.

633
00:29:24,062 --> 00:29:25,464
Exhale let it go.

634
00:29:26,765 --> 00:29:29,735
Awesome, slide the 
right foot back.

635
00:29:29,735 --> 00:29:31,703
Pivot on the back foot.

636
00:29:31,703 --> 00:29:33,305
Right toes are pointing 
towards the front

637
00:29:33,305 --> 00:29:34,740
right corner of your yoga mat,

638
00:29:34,740 --> 00:29:37,209
or the front right
corner of your room.

639
00:29:37,209 --> 00:29:40,412
Then take a second to really
start with your feet always.

640
00:29:40,412 --> 00:29:42,648
Left toes pointing forward,

641
00:29:42,648 --> 00:29:44,719
front knee over front ankle.

642
00:29:44,719 --> 00:29:46,785
Focus one the 
sensation over the shape.

643
00:29:46,785 --> 00:29:48,553
We're definitely shifting
the world of yoga now

644
00:29:48,553 --> 00:29:52,000
to understand that ah yes, 
if we're all gonna learn yoga,

645
00:29:52,000 --> 00:29:54,869
then we all need to
learn it in our bodies.

646
00:29:54,869 --> 00:29:58,730
Not try to do what someone
else is doing in their body.

647
00:29:58,730 --> 00:30:00,198
So lengthen the tailbone down.

648
00:30:00,198 --> 00:30:03,135
Press into the outer edge
of that back foot strong,

649
00:30:03,135 --> 00:30:07,925
and then lift through the
right inner arch, inner leg.

650
00:30:08,700 --> 00:30:10,442
Take your right hand, 
to your right inner thigh,

651
00:30:10,442 --> 00:30:12,944
give it a little slap
just to wake up that leg.

652
00:30:12,944 --> 00:30:15,714
And then you'll 
start to feel it, right?

653
00:30:15,714 --> 00:30:17,345
Engage.

654
00:30:17,345 --> 00:30:19,785
We call this action, so
we work on the alignment

655
00:30:19,785 --> 00:30:22,154
and then the action of hugging
the muscle to the bone.

656
00:30:22,154 --> 00:30:23,188
Front knee over front ankle.

657
00:30:23,188 --> 00:30:26,358
We lift up through 
the center channel.

658
00:30:26,358 --> 00:30:29,294
That's up through the spine.

659
00:30:29,294 --> 00:30:31,596
Head over heart, 
heart over pelvis.

660
00:30:31,596 --> 00:30:35,033
Make sure you can 
see your front big toe.

661
00:30:36,068 --> 00:30:37,536
And then when you're ready,

662
00:30:37,536 --> 00:30:38,970
fingertips are gonna come down.

663
00:30:38,970 --> 00:30:43,308
Palms open, and we
inhale reach for the sky.

664
00:30:43,308 --> 00:30:44,309
Warrior one.

665
00:30:45,777 --> 00:30:47,212
Big breaths here.

666
00:30:50,505 --> 00:30:53,485
Lifting up from 
the pelvic floor,

667
00:30:53,485 --> 00:30:54,886
so we're not just dumping here,

668
00:30:54,886 --> 00:30:58,323
but really feeling this
rooting to rise quality

669
00:30:58,323 --> 00:31:00,459
in our warrior 
Virabhadrasana one.

670
00:31:00,459 --> 00:31:02,494
Take a deep breath in.

671
00:31:02,494 --> 00:31:04,896
And then exhale, 
right fingertips go back.

672
00:31:04,896 --> 00:31:06,531
Left fingertips go forward.

673
00:31:06,531 --> 00:31:09,988
We might walk that left
heel in line with the arch

674
00:31:09,988 --> 00:31:11,473
of the right foot.

675
00:31:12,804 --> 00:31:15,240
And then again, just notice
are we reaching forward here?

676
00:31:15,240 --> 00:31:17,972
Can we draw the navel in?

677
00:31:17,972 --> 00:31:19,566
Tailbone down.

678
00:31:21,980 --> 00:31:23,548
Virabhadrasana two.

679
00:31:24,716 --> 00:31:25,717
Warrior two.

680
00:31:27,018 --> 00:31:30,822
Big breaths here, inhale,
lengthen through the crown,

681
00:31:30,822 --> 00:31:33,258
so nice and long in the neck.

682
00:31:33,258 --> 00:31:34,960
A great way to test the
shoulders here is to

683
00:31:34,960 --> 00:31:38,463
open the palms, and then
keep that external rotation

684
00:31:38,463 --> 00:31:40,665
that we've been working
on in the shoulders

685
00:31:40,665 --> 00:31:43,235
and then just 
flip the palms down.

686
00:31:43,235 --> 00:31:45,686
Yes, awesome work.

687
00:31:45,686 --> 00:31:49,541
Deep breath in, right
fingertips are gonna draw down.

688
00:31:49,541 --> 00:31:51,703
Here we go challenging 
our balance here.

689
00:31:51,703 --> 00:31:53,845
Navel draws in, stay
connected to your core.

690
00:31:53,845 --> 00:31:56,247
Your center, 
I pivot on the back foot.

691
00:31:56,247 --> 00:31:58,483
Big stretch in the front of
the right hip crease here.

692
00:31:58,483 --> 00:32:00,786
Inhale front knee 
bends high lunge.

693
00:32:00,786 --> 00:32:02,621
Keep the back heel lifted.

694
00:32:02,621 --> 00:32:06,010
You got this, inhale,
spread the fingertips.

695
00:32:06,010 --> 00:32:08,065
Open your heart.

696
00:32:08,065 --> 00:32:12,564
And then exhale, hands are gonna
come down to the waistline.

697
00:32:12,564 --> 00:32:15,534
And with control, 
with grace, even we try,

698
00:32:15,534 --> 00:32:18,303
stepping the back foot
up to meet the front.

699
00:32:18,303 --> 00:32:21,716
Mountain pose, deep breath in.

700
00:32:21,716 --> 00:32:23,742
Exhale let it go.

701
00:32:23,742 --> 00:32:25,977
Awesome work, all right,
let's take it down,

702
00:32:25,977 --> 00:32:29,147
cool it off and then 
you're home free.

703
00:32:30,382 --> 00:32:34,252
Here we go, inhale 
reach for the sky.

704
00:32:34,252 --> 00:32:35,921
Exhale forward fold.

705
00:32:38,023 --> 00:32:41,426
Great work, inhale halfway
lift, palms to the tops

706
00:32:41,426 --> 00:32:44,663
of the thighs, find that length.

707
00:32:44,663 --> 00:32:47,601
And exhale, fold.

708
00:32:49,034 --> 00:32:52,838
Plant the palms, you're gonna
step the right toes back.

709
00:32:52,838 --> 00:32:55,240
Followed by the left.

710
00:32:55,240 --> 00:32:57,142
Press away from your yoga mat.

711
00:32:57,142 --> 00:33:00,412
Five seconds in plank,
lift up between the space

712
00:33:00,412 --> 00:33:01,746
between your shoulder blades.

713
00:33:01,746 --> 00:33:03,882
Draw your navel up 
towards the sky.

714
00:33:03,882 --> 00:33:06,985
Send a fireball shooting
out through the crown

715
00:33:06,985 --> 00:33:10,155
of your head and 
reach your heels back.

716
00:33:10,155 --> 00:33:13,164
Press away from your yoga
mat, one more breath.

717
00:33:13,164 --> 00:33:14,993
And release to the knees.

718
00:33:14,993 --> 00:33:17,262
Awesome work, child's pose.

719
00:33:19,064 --> 00:33:22,400
Knees together, we swim the
fingertips all the way around

720
00:33:22,400 --> 00:33:26,371
towards the heels, 
and we relax the shoulders.

721
00:33:26,371 --> 00:33:28,306
Take a deep breathe in.

722
00:33:29,708 --> 00:33:31,543
And a long exhale out.

723
00:33:33,778 --> 00:33:36,266
And exhale release.

724
00:33:38,783 --> 00:33:41,486
Awesome work, slowly
reach the fingertips up

725
00:33:41,486 --> 00:33:43,521
towards the front edge.

726
00:33:43,521 --> 00:33:46,458
We'll come through all fours.

727
00:33:46,458 --> 00:33:49,361
And just nice and easy
swing legs to one side

728
00:33:49,361 --> 00:33:51,863
and come to a seat once again.

729
00:33:52,931 --> 00:33:57,569
This time with the legs
extended out in front.

730
00:33:57,569 --> 00:33:59,671
And you can actually bend
the knees from the start

731
00:33:59,671 --> 00:34:02,270
here so we'll kind of dig
the heels into the earth.

732
00:34:02,270 --> 00:34:03,909
Move the fleshy part of the
buttocks aside so you can

733
00:34:03,909 --> 00:34:07,914
really feel your sits 
bones connect.

734
00:34:09,614 --> 00:34:10,916
And then sit up nice 
and tall and again,

735
00:34:10,916 --> 00:34:14,018
if you need to sit up on
a blanket or block here

736
00:34:14,018 --> 00:34:16,621
to find length in the spine,
we're working on that,

737
00:34:16,621 --> 00:34:18,989
so try not to get 
frustrated if the spine

738
00:34:18,989 --> 00:34:20,891
is super rounded here.

739
00:34:20,891 --> 00:34:23,795
That's why we're here, 
I got you.

740
00:34:23,795 --> 00:34:26,464
So, in time we'll be
able to find this lift

741
00:34:26,464 --> 00:34:30,435
and this lengthen bending
the knees certainly helps.

742
00:34:30,435 --> 00:34:32,404
And if you're already at a
place where you feel like,

743
00:34:32,404 --> 00:34:34,706
ah, I think I can extend
my legs out long and still

744
00:34:34,706 --> 00:34:38,810
keep this posture up, 
then play with that.

745
00:34:38,810 --> 00:34:41,012
Okay, we'll bring the
fingertips to the sides

746
00:34:41,012 --> 00:34:43,782
or you can press into 
the palms Dandasana.

747
00:34:43,782 --> 00:34:46,418
Inhale lift and lengthen.

748
00:34:46,418 --> 00:34:49,871
Exhale relax your 
shoulders down.

749
00:34:49,871 --> 00:34:52,056
Take one more deep breath in.

750
00:34:53,858 --> 00:34:55,193
Deep breath out.

751
00:34:56,660 --> 00:34:58,897
Sweet, now keep the 
left leg extended.

752
00:34:58,897 --> 00:35:01,566
Bring the right knee
all the way up and in.

753
00:35:01,566 --> 00:35:05,136
So options here, I can take the
left hand to the right knee.

754
00:35:05,136 --> 00:35:07,445
Swim the right 
fingertips around.

755
00:35:07,445 --> 00:35:09,174
I'm working to try to 
keep that length,

756
00:35:09,174 --> 00:35:12,310
so the tendency here
is that like a magnet.

757
00:35:12,310 --> 00:35:15,113
The navel draws back 
and the spine rounds.

758
00:35:15,113 --> 00:35:16,915
So try to keep that length.

759
00:35:16,915 --> 00:35:19,017
That's what we're working on.

760
00:35:19,017 --> 00:35:20,685
If you want to 
go a little deeper,

761
00:35:20,685 --> 00:35:24,789
you can take the left
elbow to the right knee.

762
00:35:24,789 --> 00:35:27,584
Benji, everybody!

763
00:35:27,584 --> 00:35:30,061
And start to lift and lengthen.

764
00:35:30,061 --> 00:35:31,329
Up through the spine,

765
00:35:31,329 --> 00:35:34,666
so we're here, 
or we're here, we're twisting.

766
00:35:34,666 --> 00:35:37,068
We're working on our
posture slowly but surely.

767
00:35:37,068 --> 00:35:38,303
Breathing deep.

768
00:35:39,704 --> 00:35:42,507
Inhale, lift and lengthen.

769
00:35:42,507 --> 00:35:45,443
Exhale relax your shoulders.

770
00:35:45,443 --> 00:35:49,047
One more time, inhale lift
up through your heart.

771
00:35:49,047 --> 00:35:50,682
And exhale relax your shoulders.

772
00:35:50,682 --> 00:35:52,517
Benji, everybody!

773
00:35:52,517 --> 00:35:54,953
Okay, great, release (laughing).

774
00:35:54,953 --> 00:35:56,988
Leave it to Benji to 
keep it real, okay.

775
00:35:56,988 --> 00:35:58,623
Extend the right leg out long.

776
00:35:58,623 --> 00:36:00,492
Left leg comes up.

777
00:36:00,492 --> 00:36:02,227
We're almost done here.

778
00:36:02,227 --> 00:36:04,396
You can kind of smile, Benji's
actually a good reminder

779
00:36:04,396 --> 00:36:06,031
of just like practicing at home.

780
00:36:06,031 --> 00:36:08,400
There's distractions,
there's so much going on,

781
00:36:08,400 --> 00:36:11,403
but you rock, way to take
this time for yourself.

782
00:36:11,403 --> 00:36:13,371
So right hand comes to the knee,

783
00:36:13,371 --> 00:36:15,473
left fingertips come behind.

784
00:36:15,473 --> 00:36:16,541
'Sup?

785
00:36:16,541 --> 00:36:18,576
We inhale, lift and lengthen.

786
00:36:18,576 --> 00:36:20,412
Exhale twist.

787
00:36:20,412 --> 00:36:23,915
You can also hug 
the elbow in here.

788
00:36:23,915 --> 00:36:24,749
See.

789
00:36:26,317 --> 00:36:28,053
We'll just keep it,
we'll just roll with it.

790
00:36:28,053 --> 00:36:30,055
Inhale lift your heart.

791
00:36:30,055 --> 00:36:31,289
Exhale release.

792
00:36:33,058 --> 00:36:38,029
Inhale lift your heart,
exhale relax your shoulders.

793
00:36:38,029 --> 00:36:39,564
Okay, we're just neutralizing
through the spine

794
00:36:39,564 --> 00:36:42,523
and also, 
(bone banging on the floor)

795
00:36:45,045 --> 00:36:47,138
we're working on 
growing on that posture

796
00:36:47,138 --> 00:36:50,208
that you desire, 
so know this video is great

797
00:36:50,208 --> 00:36:52,811
for beginners because no
worries if you feel like,

798
00:36:52,811 --> 00:36:54,045
oh I'm never gonna get there.

799
00:36:54,045 --> 00:36:56,114
We're gonna get there, 
we're gonna get there together.

800
00:36:56,114 --> 00:36:58,783
All right, 
enough of that, release.

801
00:36:58,783 --> 00:37:02,053
Benji's like, finish up,
it's time to play, my yoga.

802
00:37:02,053 --> 00:37:04,155
We're gonna come slowly
onto the back again.

803
00:37:04,155 --> 00:37:05,957
Remember what 
I said about transitions.

804
00:37:05,957 --> 00:37:08,293
Super mindful, so take
the hands to the backs of

805
00:37:08,293 --> 00:37:11,796
the thighs as you 
roll down, yeah.

806
00:37:11,796 --> 00:37:13,398
And then hug the 
knees into the chest

807
00:37:13,398 --> 00:37:15,800
and feel supported by the
earth, this should feel awesome.

808
00:37:15,800 --> 00:37:17,402
Squeeze the knees 
into the chest.

809
00:37:17,402 --> 00:37:18,570
If this is too much for you,

810
00:37:18,570 --> 00:37:20,371
you can do one 
knee at a time, baby.

811
00:37:20,371 --> 00:37:21,416
No prob.

812
00:37:23,608 --> 00:37:25,610
And find what feels good.

813
00:37:25,610 --> 00:37:27,679
Give a little massage 
on the back body.

814
00:37:27,679 --> 00:37:31,249
You might draw some
circles with the knees.

815
00:37:33,328 --> 00:37:36,488
And then eventually we're
gonna come to happy baby pose.

816
00:37:37,455 --> 00:37:41,292
And then you'll be a true yogi
after this pose (chuckles).

817
00:37:42,152 --> 00:37:43,628
So there's some great action
points though that you

818
00:37:43,628 --> 00:37:45,396
don't always here about
happy baby that I'm gonna

819
00:37:45,396 --> 00:37:47,065
share with you, so first
of all we'll just do

820
00:37:47,065 --> 00:37:48,867
one leg at a time and I'm
gonna take my right hand

821
00:37:48,867 --> 00:37:51,035
to the outer edge 
of my right foot.

822
00:37:51,035 --> 00:37:53,738
Lift the sole of the right
foot up towards the sky.

823
00:37:53,738 --> 00:37:55,473
Maybe I just do one 
leg at a time,

824
00:37:55,473 --> 00:37:57,208
if the hips are super tight.

825
00:37:57,208 --> 00:38:00,578
Otherwise, I'm gonna 
take the left foot,

826
00:38:00,578 --> 00:38:04,649
and I'm working to get my
feet up towards the sky.

827
00:38:04,649 --> 00:38:06,384
And then here we go, 
big action point.

828
00:38:06,384 --> 00:38:09,921
Lengthen tailbone towards
the front edge of your mat.

829
00:38:09,921 --> 00:38:12,790
Tuck the chin into the chest.

830
00:38:12,790 --> 00:38:17,028
Breath deep, open your
chest, open your heart.

831
00:38:17,028 --> 00:38:18,763
And then exhale, 
release, awesome.

832
00:38:18,763 --> 00:38:20,732
Extend one leg, 
and then the other.

833
00:38:20,732 --> 00:38:22,100
We're coming to our final

834
00:38:22,100 --> 00:38:25,270
and most precious posture,
Savasana.

835
00:38:25,270 --> 00:38:27,238
There is a tendency,

836
00:38:27,238 --> 00:38:29,347
especially in the beginning
to kinda skip this guy.

837
00:38:29,347 --> 00:38:33,645
I don't know why you
would because all day long

838
00:38:33,645 --> 00:38:37,081
I dream, all day 
I dream of Savasana.

839
00:38:37,081 --> 00:38:40,050
But, you know, we're busy.

840
00:38:40,050 --> 00:38:41,286
We get very busy.

841
00:38:41,286 --> 00:38:42,857
We only have so much
time, it's really hard

842
00:38:42,857 --> 00:38:47,013
to take time for ourselves,
especially when we have

843
00:38:47,013 --> 00:38:49,134
people in our life that need us.

844
00:38:50,094 --> 00:38:52,463
But by golly, 
you've earned it, take it.

845
00:38:52,463 --> 00:38:53,464
We're not gonna be here long.

846
00:38:53,464 --> 00:38:55,466
Take the heels as 
wide as your yoga mat

847
00:38:55,466 --> 00:38:58,746
and just allow the toes
to windshield wiper out

848
00:38:58,746 --> 00:39:01,339
a little bit here, 
left and right.

849
00:39:01,339 --> 00:39:03,341
Then press into your
head, lift your chest,

850
00:39:03,341 --> 00:39:06,244
snuggle your shoulder blades
underneath your heart space.

851
00:39:06,244 --> 00:39:08,413
Open the chest, and then
allow your arms to come out

852
00:39:08,413 --> 00:39:10,381
at your sides and then remember,

853
00:39:10,381 --> 00:39:12,383
what are we telling 
our brain here?

854
00:39:12,383 --> 00:39:13,918
What signals are we sending?

855
00:39:13,918 --> 00:39:17,155
Are we really tight here, or
can we open up and soften?

856
00:39:17,155 --> 00:39:19,257
Kind of calm and cool 
the nervous system

857
00:39:19,257 --> 00:39:22,539
and say, it's okay to let go,

858
00:39:22,539 --> 00:39:26,264
to restore, and close your
eyes and we're just gonna

859
00:39:26,264 --> 00:39:28,366
take three breaths here, 
so here we go.

860
00:39:28,366 --> 00:39:30,935
Big breath in through the nose.

861
00:39:32,120 --> 00:39:35,857
And exhale out through
the nose or the mouth.

862
00:39:36,975 --> 00:39:37,809
Inhale in.

863
00:39:41,079 --> 00:39:43,414
And big exhale to let it go.

864
00:39:45,950 --> 00:39:48,019
And last one, you got it.

865
00:39:50,255 --> 00:39:51,489
Exhale release.

866
00:39:55,660 --> 00:39:59,677
Stay here as long as time
allows, or if you have to boogie

867
00:39:59,677 --> 00:40:02,173
make sure you take a moment
to give thanks and praise

868
00:40:02,173 --> 00:40:04,938
for your body and taking
this time for yourself.

869
00:40:04,938 --> 00:40:06,486
Mind and body.

870
00:40:07,605 --> 00:40:09,607
I'm gonna bring 
my hands together,

871
00:40:09,607 --> 00:40:13,778
and we usually seal our
practice by just kind of...

872
00:40:14,846 --> 00:40:18,885
Saying a salutation

873
00:40:18,885 --> 00:40:20,315
or a...

874
00:40:22,954 --> 00:40:28,012
Prayer that acknowledges
how awesome we are

875
00:40:28,012 --> 00:40:30,795
and how awesome everyone is.

876
00:40:30,795 --> 00:40:35,843
So, we say namaste to 
bow to the light

877
00:40:35,843 --> 00:40:39,871
and ultimately the divine or
the ideas the best version

878
00:40:39,871 --> 00:40:41,306
of ourselves.

879
00:40:41,306 --> 00:40:44,008
We bow to that within, and
then we also acknowledge it

880
00:40:44,008 --> 00:40:46,110
in one another.

881
00:40:46,110 --> 00:40:47,745
So wherever you are you can
bring the hands together

882
00:40:47,745 --> 00:40:50,214
or you can just take a
quiet moment to yourself

883
00:40:50,214 --> 00:40:53,901
to feel that, feel 
and acknowledge

884
00:40:53,901 --> 00:40:56,321
your truest awesome self.

885
00:40:56,321 --> 00:40:59,657
And then remember and
recognize that we all got

886
00:40:59,657 --> 00:41:01,759
that mojo, we all 
got it going on.

887
00:41:01,759 --> 00:41:04,062
So the beauty of yoga 
and the end of this ritual

888
00:41:04,062 --> 00:41:08,800
is that we just take one
moment to acknowledge that.

889
00:41:08,800 --> 00:41:10,168
So that's what we do.

890
00:41:10,168 --> 00:41:13,004
We take a deep breath in.

891
00:41:13,004 --> 00:41:16,407
And we bow to
the teacher within,

892
00:41:16,407 --> 00:41:19,010
to the awesome within, and
then we acknowledge that with

893
00:41:19,010 --> 00:41:21,567
a bow to one another.

894
00:41:22,880 --> 00:41:24,749
Thanks again for 
sharing your time.

895
00:41:24,749 --> 00:41:27,585
And your practice, 
I'll see you on the mat.

896
00:41:27,585 --> 00:41:30,922
Questions, comments, 
welcomed below.

897
00:41:30,922 --> 00:41:32,517
Namaste.

898
00:41:34,625 --> 00:41:37,295
(heavy breathing)

899
00:41:37,295 --> 00:41:39,897
(upbeat music)