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- Hi, everyone.
Welcome to Yoga With Adriene,

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I'm Adriene and this is Benji

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and today we have
yoga for chronic pain.

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This is a big request,
I hope you enjoy it.

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If you can, bring a
little blanket or a towel

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to practice today and,
if you like,

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you can do a good portion
of this practice in a chair

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or on the edge of your couch.

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So, hop into something
comfy and let's get started.

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(upbeat music)

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Alrighty my friends, let's
begin lying down on the ground.

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If lying down on the ground
is not suitable for you today,

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you can begin this
practice in a chair

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or even seated on
the edge of your couch.

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So come into your first position
and be gentle with yourself

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even as we get set up.

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Right, so this intention
that we're gonna be gentle

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with ourselves,
that we're gonna be kind.

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And right away
as you get settled

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into your first position here,

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see if you can relax
through the legs and relax

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through the arms in particular.

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So, your limbs immediately
get the invitation to relax.

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And I'll invite you
to take a deep breath

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in through your nose.

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And as you exhale, go ahead

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and breathe out
through the mouth.

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Good, soften your gaze
gently down past your nose

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or close your eyes here

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and allow the sound
of my voice to guide you.

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Again, I'll invite us together

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to breathe in
through the nose deeply.

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And exhale out
through the mouth completely,

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really emptying out all the air.

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And one more time,
just like that.

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Big inhale in through the nose.

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And exhaling out
through the mouth.

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Great, now with the eyes closed

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or your gaze nice and soft,

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just kind of drawing
our intention inward,

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our attention inward.

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Just take a moment
to notice how you feel.

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And, again, remember be gentle.

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If you're not feeling great,
that's alright.

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That's why we're here, to tend to it,

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to explore lovingly
the tools of yoga

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and see if they can assist us,

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support us on our journey 

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toward healing
and feeling better.

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Continue to gently
deepen the breath

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as you just take a moment here

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to notice how you feel today,
scanning the body perhaps.

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Starting the soles
of the feet perhaps

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and running up
through the center channel.

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Using that
guideline if it suits you,

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guiding your
awareness all the way up

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to the crown of your head,
and if not, just

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in your own way
taking stock, dropping in.

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Then ever so slightly,
lift the corners of the mouth.

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Give thanks for your body.

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Let go of any
expectations of this practice

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and what it might serve up

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and just choose to
reside in the breath first.

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Knowing that if you're breathing

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with more loving awareness,
you're doing it right,

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you're doing a good job.

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Inviting the brain and
the body to work together

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through the breath,
the thread of the breath.

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Gently bring your
left hand to your heart

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and your right
hand to your low belly.

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Use the placement of
the hand on the belly

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and the hand on the heart to
invite a deeper breath in.

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Perhaps a more
diaphragmatic breath in.

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So, see if you can feel the rise

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of your hands as you breathe in.

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Good, and see if you
can notice the gentle fall

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of the palms downward
as you breathe out.

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Notice where your thoughts go
and just experiment with this

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for a moment or two on your own.

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The rise and the
fall of the breath.

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The hands catching a bit of
a wave here as you breathe in

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and then falling
as you breathe out.

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Good, nice and easy.

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Gently open your eyes.

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We're gonna bring one
knee up ever so gently.

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Bring your foot to the ground

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and then the other
knee up ever so gently,

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bring your foot to the ground.

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If you're in a
chair on the couch,

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you can just sit up nice
and tall and then if you're

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on the ground, we're gonna come

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into a fetal position

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feeling the spine round here.

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And then, nice and slow,
again, be gentle,

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we're gonna press all the way up

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to seated and come
through to all fours.

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Again, if you're in the chair,

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stick with the
diaphragmatic breathing here.

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If you are able
to come to all fours,

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get the wrists
underneath the shoulders,

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knees directly
underneath the hips.

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Inhale, bump
the hips to the left

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as you turn to look
past your right shoulder

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and then come back to center.

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Inhale, bump the hips
to the right as you turn

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to gently look
past your left shoulder.

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Excellent, come back to center.

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Spread the fingertips evenly.

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You can use your blanket here

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to pad the body, pad the knees,

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pad the hands even if you
like and if you're in a chair,

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go ahead and bring your hands
to the tops of the thighs.

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Together we're gonna find a
little gentle spinal flexion.

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So on the ground we'll drop
the belly towards the earth,

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open the chest.

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In the chair,
you'll open the heart,

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find that long, puppy belly.

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Everyone, inhale, look up.

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Exhale, chin to chest.

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Navel draws back
towards the spine.

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If you're on the ground,
really press into the earth.

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Creating space in the back body.

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Inhale, drop the belly,
open the chest.

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If you're in the chair, look up,
drop the shoulders down.

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And then exhale,
rounding through,

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really drawing
your navel up towards

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the spine or back to the spine.

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One more time,
inhale nice and slow,

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opening the heart,
lifting the gaze up.

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Exhale, rounding through,
chin to chest.

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Navel back.

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Good.

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Having a nice, neutral
spine now, nice and easy,

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we're gonna slowly,
slowly make our way up.

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So, walk the palms
forward if you're on the ground.

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Curl your toes under,
soft bend in the elbows,

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generous bend in the knees,

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and we're gonna
peel the tailbone up

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 to Downward Facing Dog.

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If this is not
suitable for you today,

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you can just make
your way to standing

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using your breath to guide you,

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staying focused
on the breath here

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for the whole
duration of our practice.

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Take a couple breaths.

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If you're in Downward Dog,

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maybe pedal the knees,
pedal the feet.

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And then we'll
slowly walk the feet

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to the center of the mat.

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Come into a nice, wide stance.

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You have nice stability here.

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And we'll come
into a Forward Fold.

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If you're in the chair,

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you can gently drape your belly
over the tops of the thighs,

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bringing your head between the
knees here. Breathing deep.

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See if you can
breathe laterally.

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Think about breathing into
all four sides of your torso.

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Feeling the lungs expand.

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The rib cage gets
wider as you breathe in.

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And, of course,
softens as you breathe out.

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As you're ready,

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slowly begin to
roll up to standing.

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Take your time here, listen
to the sound of your breath.

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So as you stand
up nice and tall,

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see if you can
really feel your feet.

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I know that is a bit
of an interesting cue,

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but just bring
awareness to the feet

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and just notice if the toes
are pointing out or pointing in

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or if you're carrying
a little bit of weight

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in the inner arches or
the outer edges. Just notice.

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And if you are in the chair
you can do the same thing.

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Just see if you can
spread more awareness

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through all four corners
of the feet, nice and even.

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(chuckles) Benji's getting cozy.

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And then, again,
starting from the feet,

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we'll begin to
lovingly scan the body.

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Just drawing some
loving awareness from the soles

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of the feet all the
way up to the crown.

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Got a creaky,
old floor up in here.

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And then see if you
can lift your sternum

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as you continue to
gently deepen your breath.

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Try to give the
thinking mind a break,

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and focus on the
sound of your breath.

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Good, on your next inhale,

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spread your fingers gently
and reach up towards the sky.

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You can do this in
the chair or standing.

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Big stretch all
the way up, up, up.

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And think about really
reaching from your waistline,

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so not just the
arms reaching up,

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but reaching all the way
up and out of the waistline.

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If the shoulders are
kind of clenched up here,

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give a nice, wide
stance between the palms.

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Imagine maybe you're
holding a big beach ball

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up and overhead so your
shoulder blades can drop down.

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If this is much too much,

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you can send the
fingertips out in front.

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So we're here or we're here.

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And wherever you are,
you're gonna take the right hand

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and grab the left wrist
for a side body stretch.

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Take a deep breath in, exhale
gently tilt to the right

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and if your
hands are out in front,

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you can gently
twist to the right.

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So we're here.

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Or we're here,
feet are grounded

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and we're inhaling lots
of love in. You got this.

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Exhale, lots of love out.

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And I know this can
be hard for many of us,

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so you're not alone.

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Breathe deep. Be kind to
your body. Stick with it.

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And then on your next inhale,
bring it back to center.

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Let's give the arms
a full rest in between.

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Let them come to your sides
or rest gently on the thighs.

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Inhale, a nice, cleansing
breath in through the nose.

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And exhale, take it.

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Exhale, nice, cleansing
breath out through the mouth.

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So honoring the body
where it is today, right?

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Through this
practice of honoring

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and showing up for
ourselves as we are regularly,

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we may or may not,
but we have an opportunity

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to really re-pattern
to heal or at least tend

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to the situation in a more
loving, non-toxic manner, right?

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So the possibilities,

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to me, in my opinion,
are endless.

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But, of course,
it does require us

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to just lovingly acknowledge
what's going on with the body.

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Which I know can be frustrating

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for people with
chronic pain, right?

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Maybe you don't feel
like everyone understands.

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I got your back.
Here we go.

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Inhale, fingertips
up again either halfway

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or all the way up.

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Take a second here
to just assess lovingly.

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How's it going?

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Can I create a
little more space here?

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Return to your breath.

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Feet are grounded.

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Maybe experiment
with that inner smile,

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lifting the corners
of the mouth just a bit.

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And then, when you're ready,

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left hand's gonna grab
the right wrist this time

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either all the way up
on overhead or halfway,

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and then we're gonna
slowly take it to the left side.

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So side body stretch.
If you're halfway,

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you're gonna get more of a
lat stretch, upper back body,

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but still be really good.

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Keep your heels
grounded here, everyone.

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Inhale. Exhale.

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One more breath.
Stick with it. You got this.

249
00:13:46,125 --> 00:13:50,458
Hug the low ribs in.
Inhale and exhale.

250
00:13:50,458 --> 00:13:52,708
Awesome, slowly release.

251
00:13:52,708 --> 00:13:54,375
Bring it all back to center.

252
00:13:55,291 --> 00:13:56,750
Nice, cleansing breath here.

253
00:13:56,750 --> 00:13:58,542
Come on, take it, inhale.

254
00:13:59,959 --> 00:14:02,041
And exhale, let something go.

255
00:14:03,792 --> 00:14:05,625
Awesome work.

256
00:14:05,625 --> 00:14:06,792
Okay, so if you're standing,

257
00:14:06,792 --> 00:14:09,166
go ahead and bring the
hands to the waistline.

258
00:14:09,166 --> 00:14:13,333
If you're seated, you can do
this Warrior II in your chair.

259
00:14:13,333 --> 00:14:15,250
We're gonna slowly
take it to the right first

260
00:14:15,250 --> 00:14:20,333
by bringing the right foot,
stepping the right toes out.

261
00:14:21,708 --> 00:14:23,291
Then we're gonna
bend the right knee

262
00:14:23,291 --> 00:14:25,583
and then you're gonna
step back with the left leg

263
00:14:25,583 --> 00:14:27,250
at your comfort level, right?

264
00:14:27,250 --> 00:14:29,500
So it can be a
small Warrior today.

265
00:14:31,458 --> 00:14:33,291
There's option to
do this on the chair

266
00:14:33,291 --> 00:14:35,166
by bringing the
right hamstring

267
00:14:37,291 --> 00:14:39,625
to be supported by
the seat of your chair.

268
00:14:40,458 --> 00:14:43,917
Everyone, make sure
your back toes are turned in.

269
00:14:47,291 --> 00:14:48,417
And once you get here,

270
00:14:48,417 --> 00:14:50,250
let's bring our
awareness to the feet

271
00:14:50,250 --> 00:14:52,625
and draw a little
energy up from the feet

272
00:14:52,625 --> 00:14:54,208
to find length in the spine.

273
00:14:55,041 --> 00:14:57,583
If you feel a little
trembly here, little warmth,

274
00:14:57,583 --> 00:14:58,750
a little heat, that's okay.

275
00:14:58,750 --> 00:14:59,667
If you feel any pain,

276
00:14:59,667 --> 00:15:01,625
and you need to
back up out of the pose,

277
00:15:01,625 --> 00:15:03,250
listen to your body, always.

278
00:15:04,917 --> 00:15:06,667
Head over heart,
heart over pelvis.

279
00:15:06,667 --> 00:15:08,792
Maybe you stay here,
hands on the waist

280
00:15:08,792 --> 00:15:13,041
or gently resting on thighs,
breathing deep, strong legs.

281
00:15:14,000 --> 00:15:17,417
Or perhaps we experiment
with sending the arms out,

282
00:15:17,417 --> 00:15:20,250
Virabhadrasana II,
pulling the pinkies back

283
00:15:20,250 --> 00:15:22,041
to open up through the chest.

284
00:15:26,083 --> 00:15:29,750
Inhale in, lengthen
through the crown, long neck.

285
00:15:29,750 --> 00:15:32,458
Exhale, relax your shoulders.
You got this.

286
00:15:32,458 --> 00:15:34,667
One more breath.
You got it. Inhale in.

287
00:15:36,166 --> 00:15:38,417
Slow exhale, you got this.

288
00:15:39,667 --> 00:15:41,834
Sweet, slowly
straighten the front leg,

289
00:15:41,834 --> 00:15:43,959
bring the hands
back to the waistline

290
00:15:43,959 --> 00:15:46,083
and we're gonna bring
it all back to center.

291
00:15:46,083 --> 00:15:48,542
Move in a nice,
slow pace that's good to you.

292
00:15:48,542 --> 00:15:49,917
Either back
either back to standing

293
00:15:49,917 --> 00:15:53,542
or back to seated in your chair.

294
00:15:55,000 --> 00:15:57,708
Cleansing breath.
Inhale lots of love in.

295
00:15:58,875 --> 00:16:02,542
Exhale, let something go.
Breathe out through your mouth.

296
00:16:02,542 --> 00:16:04,166
Good, second side.

297
00:16:04,166 --> 00:16:05,250
You're gonna take the left foot

298
00:16:05,250 --> 00:16:09,083
around this time, plant
it firmly, toes pointing out.

299
00:16:09,083 --> 00:16:11,708
Then step the
right foot back, toes back.

300
00:16:11,708 --> 00:16:13,792
Back foot needs to be

301
00:16:14,959 --> 00:16:17,000
pivoted in, dialed in, right?

302
00:16:17,000 --> 00:16:22,000
So that everything can dial
in including the hip, right?

303
00:16:22,000 --> 00:16:23,083
If the toes are turned out,

304
00:16:23,083 --> 00:16:25,458
the hip's gonna be
unstable here basically.

305
00:16:25,458 --> 00:16:26,792
So turn those toes in.

306
00:16:27,708 --> 00:16:28,875
If you're in the chair,

307
00:16:28,875 --> 00:16:31,375
your left hamstring be supported

308
00:16:31,375 --> 00:16:32,917
by the seat of your chair.

309
00:16:32,917 --> 00:16:35,000
Everyone, bend your front knee.

310
00:16:35,000 --> 00:16:37,583
Notice how this side
may feel a little different.

311
00:16:37,583 --> 00:16:40,417
Hands on the waistline
are nice and low to start.

312
00:16:43,417 --> 00:16:45,959
Press into the outer
edge of your back foot.

313
00:16:45,959 --> 00:16:48,041
Lengthen through the spine.

314
00:16:49,333 --> 00:16:50,542
And here we go.

315
00:16:50,542 --> 00:16:52,667
If it's feeling
right in your body today,

316
00:16:52,667 --> 00:16:54,708
send the arms out long.

317
00:16:54,708 --> 00:16:56,000
We're not gonna be here long,

318
00:16:56,000 --> 00:16:58,458
so meet your appropriate edge.

319
00:16:58,458 --> 00:17:01,417
Pull the pinkies back,
bend that front knee,

320
00:17:01,417 --> 00:17:04,625
Lengthen tailbone down.
Find that inner smile.

321
00:17:04,625 --> 00:17:05,959
Here we go,
let's breathe together.

322
00:17:05,959 --> 00:17:08,208
Inhale in through the nose.

323
00:17:09,375 --> 00:17:10,959
Exhale out through
the nose or mouth,

324
00:17:10,959 --> 00:17:12,375
either one is fine today.

325
00:17:14,125 --> 00:17:16,291
Again, inhale in
through the nose.

326
00:17:18,417 --> 00:17:21,125
And exhale out
through the nose or mouth.

327
00:17:22,625 --> 00:17:25,041
Good, slowly
bring it back to center.

328
00:17:25,667 --> 00:17:27,208
Hands come to the waistline.

329
00:17:27,792 --> 00:17:30,750
Seated or standing,
you got this.

330
00:17:31,542 --> 00:17:33,375
Inhale in.

331
00:17:34,125 --> 00:17:37,625
And exhale, relax the
shoulders, empty it out.

332
00:17:39,208 --> 00:17:42,083
Good, awesome work.

333
00:17:42,083 --> 00:17:43,208
On your next inhale,

334
00:17:43,208 --> 00:17:46,417
bring the shoulders forward,
up and back towards the ears

335
00:17:46,417 --> 00:17:49,291
and then we're just gonna take
'em for a couple loops here.

336
00:17:49,291 --> 00:17:51,000
Inhale to lift.

337
00:17:51,000 --> 00:17:52,291
Exhale to drop.

338
00:17:53,375 --> 00:17:54,625
Inhale to lift.

339
00:17:55,792 --> 00:17:57,000
Exhale to drop.

340
00:17:57,834 --> 00:17:59,583
One more time, inhale to lift.

341
00:18:00,625 --> 00:18:02,667
Exhale to drop.

342
00:18:02,667 --> 00:18:04,750
Alright, stay grounded
through your feet.

343
00:18:04,750 --> 00:18:06,708
We're gonna
interlace the fingertips

344
00:18:06,708 --> 00:18:10,125
behind the small
of your back here.

345
00:18:10,125 --> 00:18:11,458
Keep your wrists squared here.

346
00:18:11,458 --> 00:18:13,000
You keep it nice and gentle.

347
00:18:13,000 --> 00:18:14,667
So rather than bring
it together, of course,

348
00:18:14,667 --> 00:18:16,959
unless you want to do that.

349
00:18:16,959 --> 00:18:19,041
If you're in the chair,
you can also experiment

350
00:18:19,041 --> 00:18:21,875
with clasping opposite
elbow with opposite hand.

351
00:18:24,000 --> 00:18:26,625
And really gentle chest
opener here, nice and easy.

352
00:18:26,625 --> 00:18:28,417
Inhale, open the chest.

353
00:18:29,291 --> 00:18:31,166
Exhale, relax
the shoulders down.

354
00:18:32,125 --> 00:18:33,959
If you wanna find soft,
easy movement

355
00:18:33,959 --> 00:18:37,000
in the head or neck here,
it might feel nice.

356
00:18:42,208 --> 00:18:44,542
Awesome, then we'll release.

357
00:18:44,542 --> 00:18:46,750
Once again, cleansing breath.
Inhale in.

358
00:18:47,875 --> 00:18:49,834
Nice, slow exhale.

359
00:18:49,834 --> 00:18:52,041
Soothing, calming
the nervous system.

360
00:18:53,834 --> 00:18:55,000
Excellent.

361
00:18:55,000 --> 00:18:57,708
Alright, from here
we're gonna grab our blanket

362
00:18:57,708 --> 00:19:01,834
and if you have a wall
that you can bring the legs up

363
00:19:01,834 --> 00:19:03,917
to while you're
doing this video,

364
00:19:03,917 --> 00:19:04,959
then we'll do that together.

365
00:19:04,959 --> 00:19:07,166
Otherwise we can
kind of figure it out

366
00:19:07,166 --> 00:19:08,959
just in the middle of
the room wherever you are,

367
00:19:08,959 --> 00:19:12,542
and then you can take it to
the wall on your own later.

368
00:19:12,542 --> 00:19:15,625
So we're gonna transition
down now for legs up the wall.

369
00:19:18,291 --> 00:19:21,041
So take your time
getting down on the ground.

370
00:19:22,667 --> 00:19:25,667
We're gonna grab our blankets
for this, if you have one.

371
00:19:25,667 --> 00:19:27,917
And again, if
you're not really set up

372
00:19:27,917 --> 00:19:30,333
to do legs up the
wall in this exact moment,

373
00:19:30,333 --> 00:19:32,625
maybe you just come
into a comfortable seat,

374
00:19:32,625 --> 00:19:33,917
breathe deeply and observe

375
00:19:33,917 --> 00:19:35,792
so that then you
can do this on your own

376
00:19:35,792 --> 00:19:39,542
in another area of your home.

377
00:19:41,166 --> 00:19:43,667
So, we'll take the blanket or

378
00:19:43,667 --> 00:19:46,792
a bath towel works just fine.

379
00:19:46,792 --> 00:19:48,500
You just make
sure it's nice and even

380
00:19:48,500 --> 00:19:50,708
so that it can
support your low back

381
00:19:50,708 --> 00:19:52,250
in a nice, even way.

382
00:19:52,959 --> 00:19:54,500
In a way that feels good.

383
00:19:54,500 --> 00:19:55,917
And then I'm
gonna bring it up here

384
00:19:55,917 --> 00:19:57,875
to the wall, excuse me buddy.

385
00:19:57,875 --> 00:19:59,083
Sorry buddy, aw.

386
00:19:59,083 --> 00:20:02,667
No animals were harmed
in the making of this video.

387
00:20:02,667 --> 00:20:04,959
So, I'm gonna bring it
with a little bit of space

388
00:20:04,959 --> 00:20:07,041
between the
wall and the blanket.

389
00:20:07,041 --> 00:20:08,208
You can also do
this in the middle

390
00:20:08,208 --> 00:20:09,750
of the room and
get your legs up,

391
00:20:09,750 --> 00:20:11,500
but it just depends on
how your body's feeling.

392
00:20:11,500 --> 00:20:15,834
Maybe you're not quite
in the right place right now

393
00:20:15,834 --> 00:20:17,583
where you wanna
hold your legs in midair.

394
00:20:17,583 --> 00:20:20,500
You could give it a try,
certainly, if it felt right.

395
00:20:21,625 --> 00:20:25,708
So, I also have a whole video
just on legs up the wall.

396
00:20:25,708 --> 00:20:30,750
So you can check that
out on YouTube. Here we go.

397
00:20:31,625 --> 00:20:34,000
I'm gonna come all
the way up to the wall.

398
00:20:34,000 --> 00:20:35,250
This is the most difficult part

399
00:20:35,250 --> 00:20:36,917
is kind of getting in position.

400
00:20:36,917 --> 00:20:39,834
But I'm gonna
move slowly and gently

401
00:20:39,834 --> 00:20:41,333
and I'm gonna get
it to where my blanket

402
00:20:41,333 --> 00:20:45,458
or towel is
supporting my low back.

403
00:20:45,458 --> 00:20:50,125
I allow my tailbone to
spill off the blanket or towel

404
00:20:50,125 --> 00:20:53,625
and my legs, of course, go up.

405
00:20:53,625 --> 00:20:55,000
Notice how my knees are bent.

406
00:20:55,000 --> 00:20:57,667
I'm not necessarily
needing to straighten my legs

407
00:20:57,667 --> 00:21:00,917
to reap the
benefits of this posture.

408
00:21:00,917 --> 00:21:04,333
So the knees can be bent as
generously as they need to.

409
00:21:06,542 --> 00:21:10,375
Once you feel like you feel
supported in your low back,

410
00:21:10,375 --> 00:21:13,000
you can start to play
with straightening the legs,

411
00:21:13,000 --> 00:21:15,291
but, again, just feel it out.

412
00:21:16,458 --> 00:21:20,708
Alright, then the hands
can go Texas T nice and wide

413
00:21:20,708 --> 00:21:23,834
or palms can rest gently
on the belly or the ribcage.

414
00:21:27,500 --> 00:21:29,333
Alright, if you're observing,

415
00:21:29,333 --> 00:21:32,959
you can soften your gaze now
and start to breathe deeply.

416
00:21:32,959 --> 00:21:35,917
If you're in the posture,
close your eyes,

417
00:21:37,291 --> 00:21:39,083
and return to your breath.

418
00:21:42,750 --> 00:21:46,291
Soften the skin or the face,
everyone relax your jaw.

419
00:21:50,083 --> 00:21:53,208
See if you can make
your inhalations longer.

420
00:21:55,625 --> 00:21:59,583
See if you can make your
exhalations longer. 

421
00:22:01,250 --> 00:22:02,542
Smoother.

422
00:22:06,875 --> 00:22:08,583
When practicing
legs up the wall,

423
00:22:08,583 --> 00:22:12,500
if it begins to feel
like it's a little too much,

424
00:22:12,500 --> 00:22:15,250
you're losing a blood
flow or little tingly,

425
00:22:15,250 --> 00:22:17,333
can be a little
intense at first.

426
00:22:18,959 --> 00:22:21,500
Listen to your body
which I know you're good at,

427
00:22:21,500 --> 00:22:23,375
but also respond.

428
00:22:23,375 --> 00:22:26,625
You might bring the
soles of the feet together down

429
00:22:26,625 --> 00:22:29,875
for a little
Cobbler's variation here.

430
00:22:33,667 --> 00:22:37,041
And then, as you're ready,
you can send the legs back up.

431
00:22:39,542 --> 00:22:40,834
So this is a good thing to do

432
00:22:40,834 --> 00:22:42,708
before bed when the body,

433
00:22:44,583 --> 00:22:48,417
you can already tell,
may be struggling to relax.

434
00:22:51,083 --> 00:22:53,708
This could be a good
thing to do after travel 

435
00:22:56,208 --> 00:22:57,375
of any kind.

436
00:23:00,708 --> 00:23:03,166
Let's take a couple
more breaths here

437
00:23:05,125 --> 00:23:06,792
to observe the breath.

438
00:23:10,750 --> 00:23:12,166
Slow everything down.

439
00:23:20,542 --> 00:23:23,166
Activating the
healing properties,

440
00:23:24,208 --> 00:23:26,250
the self-healing properties.

441
00:23:32,208 --> 00:23:33,917
That we possess.

442
00:23:39,959 --> 00:23:43,458
To come out of legs up the
wall, you'll move nice and slow.

443
00:23:43,458 --> 00:23:45,208
First bending the knees.

444
00:23:47,333 --> 00:23:50,583
And then slowly
rocking to one side, any side.

445
00:23:50,583 --> 00:23:53,083
You cans stay in legs
up the wall if you like.

446
00:23:54,041 --> 00:23:56,458
If you're ready to
come up to a nice seat,

447
00:23:57,417 --> 00:23:58,875
go ahead and do so.

448
00:23:58,875 --> 00:24:00,417
You can sit up on your blanket.

449
00:24:01,166 --> 00:24:05,959
If you're on the chair,
smile, life is good.

450
00:24:12,166 --> 00:24:15,250
We'll bring the palms
together at heart center.

451
00:24:15,250 --> 00:24:17,208
Take one more big breath in.

452
00:24:18,083 --> 00:24:20,375
Exhale to relax
the shoulders down.

453
00:24:21,959 --> 00:24:23,583
Close your eyes.

454
00:24:23,583 --> 00:24:27,125
Give thanks for this time that
you've carved out for yourself.

455
00:24:27,125 --> 00:24:28,417
I thank you for joining me,

456
00:24:28,417 --> 00:24:30,875
for trusting me,
for sharing your practice

457
00:24:30,875 --> 00:24:35,166
and your journey
with me and with Benji.

458
00:24:37,583 --> 00:24:39,583
Bookmark this video.

459
00:24:39,583 --> 00:24:41,417
See if you can maybe
put it on your calender

460
00:24:41,417 --> 00:24:43,834
to do regularly so
that you can really start

461
00:24:43,834 --> 00:24:45,500
to notice the difference.

462
00:24:50,041 --> 00:24:53,291
A regular daily practice
I think yields more results

463
00:24:53,291 --> 00:24:56,291
than just kind of a once
in a while kind of

464
00:24:58,083 --> 00:24:59,208
remedy.

465
00:25:02,583 --> 00:25:04,834
Alright, thanks again.

466
00:25:04,834 --> 00:25:07,625
As always,
continue to make it your own

467
00:25:07,625 --> 00:25:10,083
and find what feels good.
You're doing great.

468
00:25:10,583 --> 00:25:12,959
Namaste.

469
00:25:12,959 --> 00:25:15,875
(upbeat music)