1 00:00:00,634 --> 00:00:02,803 - Hey everyone, what's up and welcome to Yoga with Adriene. 2 00:00:02,803 --> 00:00:05,672 I'm Adriene and today we have a big request, 3 00:00:05,672 --> 00:00:07,040 this is yoga for climbers. 4 00:00:07,040 --> 00:00:09,076 But also really great for anyone who's wanting 5 00:00:09,076 --> 00:00:12,045 to do a little ditty to cultivate more balance, 6 00:00:12,045 --> 00:00:15,816 coordination, flexibility, and stability. 7 00:00:15,816 --> 00:00:18,552 Hop into something comfy, and let's get started. 8 00:00:18,552 --> 00:00:22,456 (upbeat music) 9 00:00:31,665 --> 00:00:34,301 Alrighty my friends, let's begin standing today 10 00:00:34,301 --> 00:00:36,036 feet hip width apart. 11 00:00:37,804 --> 00:00:40,040 Take a nice deep breath in, 12 00:00:41,008 --> 00:00:42,843 and as you exhale, just let go of the day 13 00:00:42,843 --> 00:00:46,713 or the morning thus far, relax your shoulders. 14 00:00:46,713 --> 00:00:48,715 Let's really drop in to this time for yourself 15 00:00:48,715 --> 00:00:52,886 whether you're a climber, or a non-climber, 16 00:00:52,886 --> 00:00:55,789 let's use this time, really utilize this time 17 00:00:55,789 --> 00:00:59,059 to cultivate a little balance and to find what feels good. 18 00:00:59,059 --> 00:01:03,063 So deep breath in again, stand up nice and tall, 19 00:01:03,063 --> 00:01:06,400 and as you exhale just think of a release, a letting go. 20 00:01:06,400 --> 00:01:08,769 He totally just sighed. 21 00:01:08,769 --> 00:01:10,704 Nice buddy, Benji's with us. 22 00:01:10,704 --> 00:01:11,638 Big inhale, 23 00:01:13,807 --> 00:01:14,741 and exhale. 24 00:01:16,410 --> 00:01:19,580 And one more time, big full breath in, 25 00:01:21,148 --> 00:01:22,849 and exhale, maybe relax your shoulders 26 00:01:22,849 --> 00:01:26,553 just in case they're creeping up towards your ears. 27 00:01:26,553 --> 00:01:27,487 Awesome, now to the neck. 28 00:01:27,487 --> 00:01:30,657 We're just gonna drop one ear over one shoulder. 29 00:01:30,657 --> 00:01:34,761 And feel a nice gentle release in the side of the neck. 30 00:01:34,761 --> 00:01:36,229 And then over to the other side. 31 00:01:36,229 --> 00:01:38,532 And then you're just gonna go back and forth on your own. 32 00:01:38,532 --> 00:01:40,167 And you can pause there and breathe, 33 00:01:40,167 --> 00:01:43,103 or you can keep the movement going. 34 00:01:43,971 --> 00:01:45,138 We're just kind of coming into the moment 35 00:01:45,138 --> 00:01:49,609 so that we can really maximize this time for ourself, 36 00:01:49,609 --> 00:01:51,845 but also create efficient movement. 37 00:01:51,845 --> 00:01:55,749 So, today's practice is about coordination, 38 00:01:55,749 --> 00:01:59,519 and it's about moving from your center, your core. 39 00:01:59,519 --> 00:02:01,021 So if your mind is kind of distracted, 40 00:02:01,021 --> 00:02:04,825 you can start to just zero in on the sensation of the neck, 41 00:02:04,825 --> 00:02:08,595 the sound of your breath, maybe how you're 42 00:02:08,595 --> 00:02:12,558 distributing your weight in the feet. 43 00:02:13,734 --> 00:02:15,569 And then notice if you're kind of locking out the legs here, 44 00:02:15,569 --> 00:02:18,839 see if you can softly bend your knees. 45 00:02:18,839 --> 00:02:20,540 Alright, sweet, then bring the head back to center. 46 00:02:20,540 --> 00:02:22,709 We're just gonna nice and easy nod the head, 47 00:02:22,709 --> 00:02:24,911 drop the chin to the chest, 48 00:02:24,911 --> 00:02:28,081 and then look up towards the sky. 49 00:02:28,081 --> 00:02:30,183 And now notice if you've lost your 50 00:02:30,183 --> 00:02:33,053 nice, deep conscious breath. 51 00:02:33,053 --> 00:02:35,088 And the thing about climbing, and I won't pretend 52 00:02:35,088 --> 00:02:37,301 that I'm like some professional climber of course, 53 00:02:37,301 --> 00:02:40,794 but I did talk to some of my pals and do some research, 54 00:02:40,794 --> 00:02:43,463 and the thing about climbing that I was noticing is, 55 00:02:43,463 --> 00:02:47,634 the breath, a lot of times when we get into this focused 56 00:02:49,603 --> 00:02:53,440 scenario, or when we're trying to hold our balance, 57 00:02:53,440 --> 00:02:58,045 and we see this in yoga all the time, we hold our breath. 58 00:02:58,045 --> 00:03:00,814 Alright, bring the head back to center and here we go. 59 00:03:00,814 --> 00:03:02,949 We're gonna send the fingertips up towards the sky. 60 00:03:02,949 --> 00:03:07,054 Big inhale as you stretch, reach way up high, 61 00:03:07,054 --> 00:03:09,890 and then exhale to float it down, wiggle the fingertips, 62 00:03:09,890 --> 00:03:12,092 really open up through the pecs and the chest. 63 00:03:12,092 --> 00:03:13,794 So again, maximize this movement, 64 00:03:13,794 --> 00:03:15,028 see how efficient you can be. 65 00:03:15,028 --> 00:03:16,797 Instead of just inhaling while you reach up, 66 00:03:16,797 --> 00:03:19,433 exhale come down, because that's what we do in yoga, 67 00:03:19,433 --> 00:03:21,068 see if you can really get the most out of your movement, 68 00:03:21,068 --> 00:03:25,939 nice and in control, so big inhale, then reach for the sky, 69 00:03:25,939 --> 00:03:28,575 and exhale, opening through the chest, 70 00:03:28,575 --> 00:03:30,477 float the fingertips down. 71 00:03:30,477 --> 00:03:32,446 Now you know what you're doing, or somewhat, 72 00:03:32,446 --> 00:03:35,048 so you can take your eyes off the video, off me, 73 00:03:35,048 --> 00:03:37,851 and really start to maybe integrate the neck, 74 00:03:37,851 --> 00:03:41,455 so the nodding movement that we did, chin to chest, 75 00:03:41,455 --> 00:03:45,559 and then big inhale to look up towards the sky. 76 00:03:45,559 --> 00:03:48,595 And I start to really sync up with my breath here, 77 00:03:48,595 --> 00:03:52,599 find length through all four sides of the torso. 78 00:03:53,467 --> 00:03:55,669 See if you can distribute your weight evenly 79 00:03:55,669 --> 00:03:58,271 through the soles of your feet. 80 00:04:00,040 --> 00:04:03,977 (laughing) Benji, man. 81 00:04:03,977 --> 00:04:06,780 And let's do one more big full breath, 82 00:04:06,780 --> 00:04:11,284 inhale, why not, lots of love in, reach for the sky. 83 00:04:11,284 --> 00:04:15,288 And exhale, why not, exhale lots of love out. 84 00:04:15,288 --> 00:04:16,423 Bring it down, all right. 85 00:04:16,423 --> 00:04:20,427 Interlace the fingertips behind the back, sorry buddy. 86 00:04:20,427 --> 00:04:23,530 We're gonna interlace, draw the knuckles down and away. 87 00:04:23,530 --> 00:04:25,298 Title of my second book, I told you, 88 00:04:25,298 --> 00:04:26,633 one day I'm gonna write it. 89 00:04:26,633 --> 00:04:28,802 And lift the chest here. 90 00:04:28,802 --> 00:04:32,873 Now pause, see if you can lengthen your tailbone down 91 00:04:32,873 --> 00:04:36,243 and bring your belly button in, 92 00:04:36,243 --> 00:04:40,213 and then head over heart, heart over pelvis here. 93 00:04:40,213 --> 00:04:41,281 Breathe deep. 94 00:04:42,516 --> 00:04:43,950 If you're kind of craving a little more here, 95 00:04:43,950 --> 00:04:46,787 see if you can bring the palms together, really together. 96 00:04:46,787 --> 00:04:48,054 And if that's not happening for your body 97 00:04:48,054 --> 00:04:52,192 just breathe deep and let it unfold, don't force or press. 98 00:04:52,192 --> 00:04:57,402 So nice and open through the chest, pecs, collarbone, 99 00:04:57,402 --> 00:04:59,231 breathe deep. 100 00:05:01,668 --> 00:05:04,571 Fab, then bend the knees, generously inhale, 101 00:05:04,571 --> 00:05:06,473 smile a little bit, why not, life's too short, 102 00:05:06,473 --> 00:05:08,441 and then exhale, draw your navel in 103 00:05:08,441 --> 00:05:10,343 and we're gonna draw a big rainbow with the knuckles 104 00:05:10,343 --> 00:05:13,680 all the way up towards the ceiling or the sky 105 00:05:13,680 --> 00:05:15,782 and then maybe over past the head. 106 00:05:15,782 --> 00:05:17,017 So this'll be different for everyone. 107 00:05:17,017 --> 00:05:21,154 You may get here, you might get belly towards the thighs. 108 00:05:22,155 --> 00:05:24,758 And then if you can, relax the weight of your head down 109 00:05:24,758 --> 00:05:26,826 and breathe a little deeper. 110 00:05:26,826 --> 00:05:30,463 We're here for five, inhale lots of love in, 111 00:05:31,464 --> 00:05:34,334 three, exhale lots of love out, and then here we go 112 00:05:34,334 --> 00:05:37,037 on the one, dig into the heels and you're gonna 113 00:05:37,037 --> 00:05:40,707 slowly roll it up, keep the fingers interlaced. 114 00:05:40,707 --> 00:05:43,043 Roll it up, press into your feet, 115 00:05:43,043 --> 00:05:45,512 and then break free the chains 116 00:05:45,512 --> 00:05:47,614 (exaggerating exhale) Mountain Pose. 117 00:05:47,614 --> 00:05:49,683 Now, stay present here, in control. 118 00:05:49,683 --> 00:05:53,102 Feel that sensation, that flush of 119 00:05:53,102 --> 00:05:56,587 fresh blood. 120 00:05:58,992 --> 00:05:59,826 Ah. 121 00:06:00,827 --> 00:06:03,129 Nice, and we'll take the fingertips forward, 122 00:06:03,129 --> 00:06:05,865 right arm over the left, just give yourself a big hug here. 123 00:06:05,865 --> 00:06:08,001 So your fingertips are gonna kind of come in 124 00:06:08,001 --> 00:06:09,369 towards the center of your back, 125 00:06:09,369 --> 00:06:14,179 and then you're gonna lift your elbows, inhale and exhale. 126 00:06:16,509 --> 00:06:19,546 Awesome, same thing, this time opposite thumb on top, 127 00:06:19,546 --> 00:06:22,449 so reach behind, opposite thumb comes on top 128 00:06:22,449 --> 00:06:25,585 as you interlace, knuckles draw down and away, 129 00:06:25,585 --> 00:06:27,754 so the shoulder blades come in towards each other 130 00:06:27,754 --> 00:06:31,424 and we stand up nice and tall, breathe. 131 00:06:31,424 --> 00:06:34,261 Maybe the palms come together. 132 00:06:34,261 --> 00:06:37,897 Lengthen tailbone down, so there's a gentle kind of 133 00:06:37,897 --> 00:06:40,066 lengthening of the tailbone down. 134 00:06:40,066 --> 00:06:41,434 You know, like this. 135 00:06:41,434 --> 00:06:43,536 I hate to say tuck of the pelvis because 136 00:06:43,536 --> 00:06:45,438 that's a little old school now, people, 137 00:06:45,438 --> 00:06:49,109 it creates compression so, just lengthen it down, 138 00:06:49,109 --> 00:06:50,777 just experiment, and then here we go, 139 00:06:50,777 --> 00:06:53,413 same thing when you're ready, bend the knees 140 00:06:53,413 --> 00:06:56,082 and we start to take it forward. 141 00:06:56,983 --> 00:07:00,587 So keep reaching the knuckles way up high towards the sky, 142 00:07:00,587 --> 00:07:03,556 and then check out how it is for your body today. 143 00:07:03,556 --> 00:07:06,293 Every time you come to practice on the mat 144 00:07:06,293 --> 00:07:08,995 stay present in the existing narrative. 145 00:07:08,995 --> 00:07:12,332 So your hamstrings some days, well every day, 146 00:07:12,332 --> 00:07:14,668 hamstrings are the exception, they're always tight. 147 00:07:14,668 --> 00:07:17,704 Relax the weight of the head over, breathe deep. 148 00:07:17,704 --> 00:07:19,706 But really be present in the sensation of your body. 149 00:07:19,706 --> 00:07:21,641 Maybe it's different because of a workout, 150 00:07:21,641 --> 00:07:23,877 because of travel, because of something emotional, 151 00:07:23,877 --> 00:07:25,779 because of something you ate. 152 00:07:25,779 --> 00:07:27,914 So it's worth it to really make the practice 153 00:07:27,914 --> 00:07:31,318 about being present rather than 154 00:07:31,318 --> 00:07:34,621 what you think you know about your body. 155 00:07:36,122 --> 00:07:40,627 Dig into the heels, we're here for five, breathe deep, 156 00:07:40,627 --> 00:07:42,262 four, 157 00:07:42,262 --> 00:07:43,563 three, 158 00:07:43,563 --> 00:07:45,465 two, stick with me, nice and in control, 159 00:07:45,465 --> 00:07:46,733 that's the name of the game today. 160 00:07:46,733 --> 00:07:48,468 Press into the heels, engage the inner thighs 161 00:07:48,468 --> 00:07:49,736 as you roll up. 162 00:07:50,804 --> 00:07:52,639 And if you're shaking or a little trembly here, 163 00:07:52,639 --> 00:07:54,708 that's the ticket. 164 00:07:54,708 --> 00:07:57,010 Sometimes it's not what we do but how we do it, 165 00:07:57,010 --> 00:07:59,379 the way in which we do it, here we go, 166 00:07:59,379 --> 00:08:02,682 break free the chains (exaggerating exhale). 167 00:08:02,682 --> 00:08:07,387 Mountain Pose, go ahead and open the palms forward. 168 00:08:07,387 --> 00:08:08,955 Creaky floor. 169 00:08:08,955 --> 00:08:11,024 And then lift up from the armpit chest. 170 00:08:11,024 --> 00:08:14,661 And if you need a little movement, 171 00:08:14,661 --> 00:08:16,329 rotation in the wrists or anything here, 172 00:08:16,329 --> 00:08:19,366 of course feel free to take it. 173 00:08:19,366 --> 00:08:20,700 (sighing) 174 00:08:20,700 --> 00:08:22,702 Awesome, let's bring the hands together at the heart. 175 00:08:22,702 --> 00:08:26,873 You're gonna actively press the palms together here. 176 00:08:31,754 --> 00:08:33,380 Beautiful, and then send the fingertips forward, 177 00:08:33,380 --> 00:08:36,448 this time left arm over, just give yourself a big hug. 178 00:08:36,448 --> 00:08:38,918 You're gonna try to inch the fingers behind 179 00:08:38,918 --> 00:08:40,587 the center of your back one more time 180 00:08:40,587 --> 00:08:42,822 and inhale, lift the elbow, 181 00:08:44,591 --> 00:08:46,292 and then exhale let it all go, awesome. 182 00:08:46,292 --> 00:08:48,461 Inhale, reach for the sky. 183 00:08:50,520 --> 00:08:54,901 And then all the way down on an exhale, Forward Fold. 184 00:08:56,102 --> 00:08:56,936 Awesome work. 185 00:08:56,936 --> 00:09:01,174 Inhale halfway lift, nice flat back position. 186 00:09:01,174 --> 00:09:04,411 Exhale fold all the way down. 187 00:09:04,411 --> 00:09:06,379 Inhale to reach for the sky, you got this, 188 00:09:06,379 --> 00:09:09,182 big stretch, big breath. 189 00:09:09,182 --> 00:09:13,920 And exhale hands to heart, lengthen tailbone down. 190 00:09:13,920 --> 00:09:16,389 So start to tap into a longer, smoother breath. 191 00:09:16,389 --> 00:09:17,524 So if you're new to the practice 192 00:09:17,524 --> 00:09:20,026 or if it seems really arduous, no problem 193 00:09:20,026 --> 00:09:22,095 just keep returning to the sound of your breath 194 00:09:22,095 --> 00:09:24,064 and see if you can really kind of keep that 195 00:09:24,064 --> 00:09:28,134 as your number one goal, your number one, 196 00:09:28,134 --> 00:09:31,070 not goal but focus, that's nicer. 197 00:09:31,070 --> 00:09:32,906 Okay, we're gonna shift our weight to the left foot. 198 00:09:32,906 --> 00:09:34,908 We're gonna grab the right ankle, 199 00:09:34,908 --> 00:09:36,509 just a nice quad stretch here. 200 00:09:36,509 --> 00:09:39,946 Use this left thumb to lift your sternum 201 00:09:39,946 --> 00:09:40,880 and then see if you can lengthen 202 00:09:40,880 --> 00:09:43,016 the tailbone down a bit here. 203 00:09:43,016 --> 00:09:46,586 Breathing deep. (exhaling) 204 00:09:48,488 --> 00:09:52,091 Awesome, then slowly release, palms come together, namaste. 205 00:09:52,091 --> 00:09:54,227 Shift to the right foot and now we're gonna catch 206 00:09:54,227 --> 00:09:56,563 the left ankle, again use your right thumb here 207 00:09:56,563 --> 00:09:59,165 to lift your chest up, so if you're collapsing here 208 00:09:59,165 --> 00:10:00,867 it's gonna be a little bit tricky. 209 00:10:00,867 --> 00:10:02,735 So squeeze into the midline, lift your heart, 210 00:10:02,735 --> 00:10:05,171 lift your chest and breathe. 211 00:10:05,171 --> 00:10:08,274 Quad stretch, nice front hip stretch. 212 00:10:09,742 --> 00:10:13,913 Lengthening tailbone down instead of letting it tip out. 213 00:10:15,942 --> 00:10:19,953 Awesome, then one more breath, using exhale to release. 214 00:10:19,953 --> 00:10:22,589 Gorgeous, here we go, press the palms together. 215 00:10:22,589 --> 00:10:25,391 So really, really activate, press elbows, excuse me, 216 00:10:25,391 --> 00:10:26,659 send elbows out left to right 217 00:10:26,659 --> 00:10:28,394 as you press into your knuckles. 218 00:10:28,394 --> 00:10:30,263 (clicking tongue and exhaling) 219 00:10:30,263 --> 00:10:33,733 Awesome, then release, inhale, reach for the sky. 220 00:10:33,733 --> 00:10:36,903 Exhale Forward Fold, all the way down. 221 00:10:37,937 --> 00:10:39,772 Inhale halfway lift, your version, 222 00:10:39,772 --> 00:10:42,876 just find length in your neck. 223 00:10:42,876 --> 00:10:44,210 And exhale fold. 224 00:10:45,078 --> 00:10:46,146 Great, root to rise here, 225 00:10:46,146 --> 00:10:49,649 inhale and reach for the sky, you got it. 226 00:10:49,649 --> 00:10:52,018 And exhale hands to heart. 227 00:10:52,018 --> 00:10:52,852 All right. 228 00:10:52,852 --> 00:10:55,021 Step the feet hip width apart if they are not already. 229 00:10:55,021 --> 00:10:57,891 I'm gonna step on Benji's ear and then they're gonna 230 00:10:57,891 --> 00:10:59,959 call the animal police. 231 00:10:59,959 --> 00:11:01,227 And then we're gonna shift our weight again 232 00:11:01,227 --> 00:11:03,496 over to the left foot. 233 00:11:03,496 --> 00:11:05,398 And then you're gonna take your right toes out, 234 00:11:05,398 --> 00:11:07,300 and we're gonna squeeze everything into the midline. 235 00:11:07,300 --> 00:11:12,238 If you're familiar with this kind of navel lock, core lock, 236 00:11:12,238 --> 00:11:15,041 we call it Uddiyana Bundha, we'll do a video just on that. 237 00:11:15,041 --> 00:11:16,576 But we're just gonna kind of draw the navel 238 00:11:16,576 --> 00:11:19,445 in and up a little bit, just experiment with that. 239 00:11:19,445 --> 00:11:22,448 So we're activating the core, all right. 240 00:11:22,448 --> 00:11:24,150 And then we're gonna keep the palms pressing together 241 00:11:24,150 --> 00:11:26,352 so we've kind of activated all of these things 242 00:11:26,352 --> 00:11:29,355 to maybe lift the right toe off the ground. 243 00:11:29,355 --> 00:11:34,260 And if that's like whoa, no, then we'll just kind of 244 00:11:34,260 --> 00:11:36,496 work maybe with one breath at a time. 245 00:11:36,496 --> 00:11:39,699 But if you can stay there and breathe, let's give it a go. 246 00:11:39,699 --> 00:11:43,136 You can flex the foot or point the toe. 247 00:11:43,136 --> 00:11:44,737 And then we're gonna bring a little soft bend 248 00:11:44,737 --> 00:11:48,174 to that left knee so we're not locked out here. 249 00:11:48,174 --> 00:11:51,444 Glutes turn on, navel's activated, 250 00:11:51,444 --> 00:11:53,546 core's activated, navel's drawing in. 251 00:11:53,546 --> 00:11:56,382 Neck is nice and long, chest is lifted. 252 00:11:56,382 --> 00:11:57,750 And then if you're here and you're starting to 253 00:11:57,750 --> 00:11:59,986 sweat bullets, breathe. 254 00:11:59,986 --> 00:12:01,287 And if you're here and you feel pretty good, 255 00:12:01,287 --> 00:12:03,389 like I've got this Adriene, what else you got? 256 00:12:03,389 --> 00:12:06,793 Then slowly send the left fingertips up high, 257 00:12:06,793 --> 00:12:09,796 and then exhale, we're gonna go left elbow to right knee, 258 00:12:09,796 --> 00:12:12,031 squeeze everything in. 259 00:12:12,031 --> 00:12:15,702 Let's give it a go, inhale to find extension 260 00:12:15,702 --> 00:12:19,416 and exhale, squeeze in. 261 00:12:19,428 --> 00:12:21,708 Now, we can take the right fingertips out now, 262 00:12:21,708 --> 00:12:24,477 inhale expand, have some fun with it. 263 00:12:24,477 --> 00:12:27,480 Exhale, bring everything in. 264 00:12:27,480 --> 00:12:28,715 Inhale, expand. 265 00:12:30,483 --> 00:12:31,751 And exhale bring everything in. 266 00:12:31,751 --> 00:12:35,922 Let's do three more, moving with your breath, inhale. 267 00:12:37,257 --> 00:12:41,294 Exhale, nice and slow, controlled movement. 268 00:12:41,294 --> 00:12:44,831 Inhale, whoa my left glute is really turning on, 269 00:12:44,831 --> 00:12:47,467 and then, in and let's do one more. 270 00:12:47,467 --> 00:12:49,936 Inhale, spread the fingers, spread the toes, 271 00:12:49,936 --> 00:12:51,137 smile, life is good. 272 00:12:51,137 --> 00:12:52,538 And then here we go, from the navel, 273 00:12:52,538 --> 00:12:54,841 everything into the center (exaggerating exhale) 274 00:12:54,841 --> 00:12:56,309 and then release. 275 00:12:56,309 --> 00:12:59,479 Plant your feet firmly, bring the palms together, 276 00:12:59,479 --> 00:13:02,982 elbows left to right. (exhaling) 277 00:13:02,982 --> 00:13:03,816 Inhale 278 00:13:05,618 --> 00:13:06,519 and exhale. 279 00:13:07,987 --> 00:13:11,190 Shift your weight over to your right foot. 280 00:13:11,190 --> 00:13:13,126 Left toe comes to the ground. 281 00:13:13,126 --> 00:13:15,228 So you can really work here, so if your body's tired, 282 00:13:15,228 --> 00:13:18,865 or maybe again, you're kind of new to practice here, 283 00:13:18,865 --> 00:13:22,235 starting this practice because you want to create more 284 00:13:22,235 --> 00:13:24,137 balance and coordination in the body, 285 00:13:24,137 --> 00:13:26,780 give yourself a break man, like if the leg 286 00:13:26,780 --> 00:13:29,108 isn't coming up, squeeze, engaging the thighs 287 00:13:29,108 --> 00:13:31,544 and work here, and just work little baby moments here, 288 00:13:31,544 --> 00:13:34,547 engaging all the right muscles so that you're creating 289 00:13:34,547 --> 00:13:37,977 support rather than kind of faking it 'til you make it. 290 00:13:37,977 --> 00:13:40,219 This is the one place that that doesn't really jive 291 00:13:40,219 --> 00:13:42,722 I think, in my opinion. 292 00:13:42,722 --> 00:13:44,891 In my other career it's (laughing), 293 00:13:44,891 --> 00:13:47,460 in every other area of my life fake it 'til you make it 294 00:13:47,460 --> 00:13:49,362 works, but not on the yoga mat so 295 00:13:49,362 --> 00:13:53,886 softly bend that right knee, and maybe you're here already. 296 00:13:55,835 --> 00:13:57,437 Just checking it out, all right. 297 00:13:57,437 --> 00:14:00,740 Especially if you're a climber, you know how 298 00:14:00,740 --> 00:14:05,078 the left and the right side can be very different. 299 00:14:05,078 --> 00:14:06,846 So honor that in your body and make sure 300 00:14:06,846 --> 00:14:08,214 you're not holding your breath. 301 00:14:08,214 --> 00:14:10,616 And if you're ready, let's send the right fingertips 302 00:14:10,616 --> 00:14:13,853 all the way out, kind of like an arabesque. 303 00:14:13,853 --> 00:14:17,457 And then exhale, reel everything in, navel in, 304 00:14:17,457 --> 00:14:20,126 try to really move from your center. 305 00:14:20,126 --> 00:14:22,629 And then inhale, there's a tendency to wanna rush this 306 00:14:22,629 --> 00:14:25,298 so keep it nice and slow and controlled. 307 00:14:25,298 --> 00:14:28,568 And then exhale, squeeze everything in. 308 00:14:29,602 --> 00:14:32,405 Inhale, maybe we add the left arm. 309 00:14:33,740 --> 00:14:36,676 And moving with the breath, exhale. 310 00:14:38,411 --> 00:14:39,508 Inhale 311 00:14:41,881 --> 00:14:42,815 and exhale. 312 00:14:44,650 --> 00:14:46,385 All right, three more, don't rush it. 313 00:14:46,385 --> 00:14:47,220 Inhale, 314 00:14:49,589 --> 00:14:50,875 exhale. 315 00:14:53,092 --> 00:14:56,529 Inhale, the belly grows long, like a puppy's belly. 316 00:14:56,529 --> 00:14:57,930 And on the exhale the upper abdominals 317 00:14:57,930 --> 00:15:00,299 and the lower belly kind of come in together. 318 00:15:00,299 --> 00:15:02,135 (exaggerating exhale) 319 00:15:02,135 --> 00:15:05,505 And one more, we got this, inhale. 320 00:15:05,505 --> 00:15:10,360 And exhale, we rock, all right release. 321 00:15:10,360 --> 00:15:13,346 Both feet come evenly to the earth. 322 00:15:13,346 --> 00:15:16,349 Palms come together, deep breath in. 323 00:15:17,183 --> 00:15:22,021 Relax your shoulders as you breathe out, beautiful. 324 00:15:22,021 --> 00:15:24,957 Big inhale to reach for the sky. 325 00:15:24,957 --> 00:15:29,128 Exhale to rain it all the way down again, Forward Fold. 326 00:15:30,229 --> 00:15:33,299 Inhale halfway lift, 327 00:15:34,166 --> 00:15:36,962 and exhale fold. 328 00:15:39,205 --> 00:15:42,175 All right, from here we're gonna slowly walk the hands out 329 00:15:42,175 --> 00:15:43,876 and then slowly walk the feet out 330 00:15:43,876 --> 00:15:47,413 and you're gonna come into a Plank Pose. 331 00:15:47,413 --> 00:15:50,850 Then you're gonna really tap into a strong breath here, 332 00:15:50,850 --> 00:15:53,386 the strongest breath you've taken all day. 333 00:15:53,386 --> 00:15:55,354 And really press through the fingertips 334 00:15:55,354 --> 00:15:58,090 to take pressure out of the wrists. 335 00:15:58,090 --> 00:16:00,092 Claw, claw, claw through the fingertips 336 00:16:00,092 --> 00:16:02,195 to take pressure out of the wrists. 337 00:16:02,195 --> 00:16:05,097 Then shine your elbow creases towards the front, 338 00:16:05,097 --> 00:16:08,067 reach your heels back, and we're wanting to create 339 00:16:08,067 --> 00:16:11,904 one nice long line from the crown to the tail. 340 00:16:12,805 --> 00:16:15,174 Breathe deep, press away from your yoga mat. 341 00:16:15,174 --> 00:16:17,009 If your hips are dropping, lift 'em up, 342 00:16:17,009 --> 00:16:18,578 if your shoulder blades are dropping, 343 00:16:18,578 --> 00:16:20,313 lift up through the center of your back. 344 00:16:20,313 --> 00:16:21,881 We're here for five, you got it, 345 00:16:21,881 --> 00:16:26,152 four, three, two, bend the knees, lift the hips up high, 346 00:16:26,152 --> 00:16:29,222 keep clawing through the fingertips. 347 00:16:29,222 --> 00:16:30,890 Downward Facing Dog. 348 00:16:32,825 --> 00:16:36,062 Breathe, breathe, breathe, pedal it out. 349 00:16:36,062 --> 00:16:38,831 Keep clawing through the fingertips. 350 00:16:38,831 --> 00:16:41,934 Oh, we have two down dogs here today. 351 00:16:47,907 --> 00:16:51,911 Alright, here we go, take one more deep breath in. 352 00:16:51,911 --> 00:16:53,579 And long breath out. 353 00:16:54,517 --> 00:16:57,617 Then inhale, lift your right leg up high, 354 00:16:57,617 --> 00:17:01,094 and exhale knee to third eye. 355 00:17:02,255 --> 00:17:05,057 Squeeze and lift, squeeze and lift. 356 00:17:05,057 --> 00:17:05,992 All right, then you're done. 357 00:17:05,992 --> 00:17:07,226 Step the right foot all the way up, 358 00:17:07,226 --> 00:17:09,628 you're gonna drop the left knee. 359 00:17:09,628 --> 00:17:11,797 Then you're gonna walk the right fingertips 360 00:17:11,797 --> 00:17:13,833 in towards your right big toe. 361 00:17:13,833 --> 00:17:16,002 So both palms are together and then we're gonna 362 00:17:16,002 --> 00:17:19,906 turn the left toes out, so your kind of coming into 363 00:17:19,906 --> 00:17:22,974 a little half extended side angle here. 364 00:17:22,974 --> 00:17:26,311 And then we're gonna slowly, slowly open 365 00:17:26,311 --> 00:17:29,382 all the way up towards the sky but nice and slow. 366 00:17:29,382 --> 00:17:33,119 So really working this from the ground up reach for the sky. 367 00:17:33,119 --> 00:17:37,256 And if you need a little lift here, go ahead and find it. 368 00:17:37,256 --> 00:17:38,558 Come on to the fingertips 369 00:17:38,558 --> 00:17:41,160 or even elbow to the top of the thigh. 370 00:17:41,160 --> 00:17:44,163 We're wanting to find this expansion in the chest 371 00:17:44,163 --> 00:17:45,383 and then still keep this 372 00:17:45,383 --> 00:17:47,667 connection to our core, our center. 373 00:17:47,667 --> 00:17:49,969 Breathe deep, pressing the top of your left foot. 374 00:17:49,969 --> 00:17:52,104 You should feel an awesome stretch in the IT, 375 00:17:52,104 --> 00:17:53,773 and the outer hip. 376 00:17:53,773 --> 00:17:56,008 Lengthen tailbone down, just like we've been doing. 377 00:17:56,008 --> 00:17:58,744 So if it's been coming out here, see if you can bring it in 378 00:17:58,744 --> 00:18:00,746 to the center line. 379 00:18:00,746 --> 00:18:02,748 And then let's wiggle the left fingertips, 380 00:18:02,748 --> 00:18:04,650 make sure we're having a full body experience, 381 00:18:04,650 --> 00:18:06,886 lengthen through the crown. 382 00:18:06,886 --> 00:18:09,956 And then bring it all the way down, awesome. 383 00:18:09,956 --> 00:18:12,825 Go ahead and frame your right foot, bring you left toes back 384 00:18:12,825 --> 00:18:16,362 and then just pull it back here, a nice runner's stretch. 385 00:18:16,362 --> 00:18:18,497 Flex your rights toes towards your third eye. 386 00:18:18,497 --> 00:18:21,467 Keep a nice bend in your right knee. 387 00:18:24,303 --> 00:18:25,404 Breathe deep. 388 00:18:27,473 --> 00:18:30,943 Alright, then we'll roll through the right foot. 389 00:18:30,943 --> 00:18:33,446 We're gonna plant the palms, curl the back toes under, 390 00:18:33,446 --> 00:18:35,681 step it back to that plank. 391 00:18:36,749 --> 00:18:41,583 So, see if you can maintain nice full breaths 392 00:18:41,583 --> 00:18:43,255 while you refine a little bit here. 393 00:18:43,255 --> 00:18:45,625 See if you can lift the front body up to meet the back body. 394 00:18:45,625 --> 00:18:47,360 Lengthen through the crown. 395 00:18:47,360 --> 00:18:49,095 We're firing up through the muscles of the core, 396 00:18:49,095 --> 00:18:51,831 reaching the heels back, lifting the knee caps 397 00:18:51,831 --> 00:18:54,767 up towards the sky, breathing deep. 398 00:18:55,801 --> 00:18:57,837 We're here for five, claw through the fingertips, 399 00:18:57,837 --> 00:18:59,005 four, 400 00:18:59,005 --> 00:18:59,972 three, 401 00:18:59,972 --> 00:19:02,575 two, slow and with control, bend the knees, 402 00:19:02,575 --> 00:19:05,411 draw the navel in and up, send the hips high. 403 00:19:05,411 --> 00:19:06,946 Downward Facing Dog, awesome. 404 00:19:06,946 --> 00:19:11,017 Take a deep breath in, and a long breath out. 405 00:19:11,017 --> 00:19:13,953 Maybe shake the head loose here, maybe walk your dog out 406 00:19:13,953 --> 00:19:16,322 to be a little bit wider. 407 00:19:16,322 --> 00:19:17,957 There's a tendency lately I've been seeing a lot 408 00:19:17,957 --> 00:19:19,291 for the hands to be really narrow. 409 00:19:19,291 --> 00:19:22,595 So, especially for today's practice, walk the hands out, 410 00:19:22,595 --> 00:19:25,364 shine your elbow creases forward. 411 00:19:26,632 --> 00:19:30,036 Sweet here we go, big inhale to lift the left leg up high. 412 00:19:30,036 --> 00:19:32,905 Exhale nice and slow and in control today, guys. 413 00:19:32,905 --> 00:19:36,445 Roll through and we're gonna squeeze 414 00:19:36,445 --> 00:19:38,978 knee towards the third eye, 415 00:19:38,978 --> 00:19:40,913 through the center of your brows. 416 00:19:40,913 --> 00:19:44,476 Here we go, five, four, three, two, 417 00:19:44,476 --> 00:19:48,087 and step it up, awesome work, lower the back knee. 418 00:19:48,087 --> 00:19:52,158 Take a second to find that deep conscious breath. 419 00:19:53,492 --> 00:19:55,394 Awesome, then we're gonna walk the left fingertips 420 00:19:55,394 --> 00:19:59,071 in towards your left big toe. 421 00:19:59,071 --> 00:20:00,700 And then take your time. 422 00:20:00,700 --> 00:20:02,334 Gaining a little coordination sometimes 423 00:20:02,334 --> 00:20:04,770 if this is new stuff for you, new material, 424 00:20:04,770 --> 00:20:07,606 new vocabulary that is, it takes some time 425 00:20:07,606 --> 00:20:09,175 so just move nice and slow. 426 00:20:09,175 --> 00:20:10,242 You're gonna take the right toes 427 00:20:10,242 --> 00:20:12,344 over towards the left side of the mat. 428 00:20:12,344 --> 00:20:15,481 This is still part of your foundation. 429 00:20:15,481 --> 00:20:18,317 Then lengthen tailbone down and in. 430 00:20:18,317 --> 00:20:20,152 Activate the upper back body. 431 00:20:20,152 --> 00:20:24,957 And when you're ready, open right fingertips to the sky. 432 00:20:24,957 --> 00:20:27,526 Find that expansion, breathe. 433 00:20:27,526 --> 00:20:30,029 Lift the tailbone, the coccyx is kind of coming out. 434 00:20:30,029 --> 00:20:32,631 See if you can hug it in, breathing deep. 435 00:20:32,631 --> 00:20:35,634 And if you need some space, just come on to the top 436 00:20:35,634 --> 00:20:38,370 of that left thigh with your left elbow. 437 00:20:38,370 --> 00:20:42,152 Inhale and exhale. 438 00:20:42,152 --> 00:20:44,210 Draw the shoulder blades together. 439 00:20:44,210 --> 00:20:45,945 One more breath as you inhale. 440 00:20:45,945 --> 00:20:47,413 Maybe wiggle the right fingertips, 441 00:20:47,413 --> 00:20:50,182 lengthen through the crown. 442 00:20:50,182 --> 00:20:52,818 And exhale to bring everything back, awesome. 443 00:20:52,818 --> 00:20:55,254 Frame the left foot, bring the right toes back. 444 00:20:55,254 --> 00:20:58,224 Here we go, pulling back through the left hip crease. 445 00:20:58,224 --> 00:21:00,326 So keep that bend in the left knee. 446 00:21:00,326 --> 00:21:04,396 This helps us really stretch the meat, the middle, 447 00:21:04,396 --> 00:21:08,801 the belly of that hamstring and not just where they attach. 448 00:21:08,801 --> 00:21:13,205 Which is awesome, for everyone, not just climbers. 449 00:21:13,205 --> 00:21:17,878 (exhaling) My precious. 450 00:21:20,212 --> 00:21:21,678 My precious. 451 00:21:23,415 --> 00:21:24,450 Okay, dig into your left foot, 452 00:21:24,450 --> 00:21:26,519 let's find a little articulation. 453 00:21:26,519 --> 00:21:28,387 Pay attention to the nuance of every move. 454 00:21:28,387 --> 00:21:29,488 So important for climbers. 455 00:21:29,488 --> 00:21:31,056 So same thing here, don't just shift forward 456 00:21:31,056 --> 00:21:35,828 but really dig into that foot, find the grammar of the foot, 457 00:21:35,828 --> 00:21:37,329 as they say. 458 00:21:37,329 --> 00:21:38,831 And then we'll plant the palms. 459 00:21:38,831 --> 00:21:41,167 And one last time, we got this, here we go. 460 00:21:41,167 --> 00:21:42,067 Plank Pose. 461 00:21:43,669 --> 00:21:46,071 Breathe deep, so really important, 462 00:21:46,071 --> 00:21:47,873 if the shoulder blades are collapsing here, 463 00:21:47,873 --> 00:21:48,974 claw through the fingertips 464 00:21:48,974 --> 00:21:51,677 and dome up through the upper back body. 465 00:21:51,677 --> 00:21:53,445 Think about your shoulder blades going left and right. 466 00:21:53,445 --> 00:21:55,314 You can even overdo it a little bit today 467 00:21:55,314 --> 00:21:57,817 to really find that sensation. 468 00:21:58,817 --> 00:22:00,586 Awesome, beautiful. 469 00:22:00,586 --> 00:22:04,823 We're gonna slowly now shift to the knees, nice and slow. 470 00:22:04,823 --> 00:22:05,825 We're gonna take the right hand 471 00:22:05,825 --> 00:22:08,561 and bring it right to the center of the mat. 472 00:22:08,561 --> 00:22:11,230 And then nice and slow we're gonna turn the right toes out 473 00:22:11,230 --> 00:22:13,632 and we're gonna open up to a little gate variation here. 474 00:22:13,632 --> 00:22:16,335 So you'll open up kind of the way we did 475 00:22:16,335 --> 00:22:19,038 in that half Extended Side Angle 476 00:22:19,038 --> 00:22:22,508 and send the left fingertips towards the sky. 477 00:22:22,508 --> 00:22:27,107 So we're doing a modified Half Moon today. 478 00:22:28,781 --> 00:22:30,916 Stacking the shoulders. 479 00:22:30,916 --> 00:22:32,685 And so the way that we'll activate the modified 480 00:22:32,685 --> 00:22:35,054 Half Moon is by bringing the upper abdominals 481 00:22:35,054 --> 00:22:37,656 and lower belly together. 482 00:22:37,656 --> 00:22:39,592 And then engaging the left inner thigh 483 00:22:39,592 --> 00:22:41,727 and lifting the left foot up. 484 00:22:41,727 --> 00:22:43,329 See if you can keep your left toes turned in 485 00:22:43,329 --> 00:22:44,730 as opposed to out. 486 00:22:44,730 --> 00:22:47,967 And we're breathing deep here. (exhaling) 487 00:22:47,967 --> 00:22:50,502 Notice I'm keeping the extension of my neck, 488 00:22:50,502 --> 00:22:51,937 so nice and long. 489 00:22:53,339 --> 00:22:57,509 And maybe I turn up to look up towards my left fingertips. 490 00:22:58,544 --> 00:23:01,647 And I wiggle the left fingertips and then slow 491 00:23:01,647 --> 00:23:05,784 and with control, bring the left foot down, right hand down. 492 00:23:05,784 --> 00:23:09,521 And come back to all fours, Tabletop Position. 493 00:23:09,521 --> 00:23:12,057 Beautiful, other side, left hand comes to the center. 494 00:23:12,057 --> 00:23:14,159 Take your time, press away from your yoga mat, 495 00:23:14,159 --> 00:23:16,195 claw through your fingertips so you're not putting 496 00:23:16,195 --> 00:23:19,565 a bunch of pressure in your wrists. 497 00:23:19,565 --> 00:23:21,800 Sweet, then we're gonna take the left toes out 498 00:23:21,800 --> 00:23:23,435 and here we go, keep breathing here 499 00:23:23,435 --> 00:23:26,505 as you move into this gate variation. 500 00:23:26,505 --> 00:23:30,042 So we open up and the right foot really roots down 501 00:23:30,042 --> 00:23:32,678 to start here just so you can build your foundation. 502 00:23:32,678 --> 00:23:34,346 And then I reach up. 503 00:23:36,181 --> 00:23:38,317 And then maybe my whole body's lit up here 504 00:23:38,317 --> 00:23:40,586 and I'm breathing, I'm lengthening my tailbone 505 00:23:40,586 --> 00:23:41,920 towards my right heel. 506 00:23:41,920 --> 00:23:44,456 I'm feeling awesome, so I just stay here. 507 00:23:44,456 --> 00:23:46,392 Or I try that modified Half Moon 508 00:23:46,392 --> 00:23:49,628 by engaging my core and the right inner thigh, 509 00:23:49,628 --> 00:23:50,929 pressing into my foundation 510 00:23:50,929 --> 00:23:53,365 and lifting that right leg up high. 511 00:23:53,365 --> 00:23:54,600 Gonna turn on that outer hip here. 512 00:23:54,600 --> 00:23:57,202 Breathe, breathe, breathe. 513 00:23:57,202 --> 00:23:59,071 Remember the neck is an extension of the spine 514 00:23:59,071 --> 00:24:03,042 so equidistant between each earlobe and shoulder. 515 00:24:03,042 --> 00:24:04,443 Breathe, wiggle the right fingertips, 516 00:24:04,443 --> 00:24:06,712 maybe lift your right leg a little higher. 517 00:24:06,712 --> 00:24:10,949 And then soften with control, bring everything down. 518 00:24:10,949 --> 00:24:13,786 Come back to that Tabletop Position. 519 00:24:13,786 --> 00:24:16,288 Awesome, inhale, look forward. 520 00:24:17,256 --> 00:24:19,491 And exhale, Child's Pose. 521 00:24:19,491 --> 00:24:22,695 Awesome, bring the knees wide, big toes to touch 522 00:24:22,695 --> 00:24:24,430 or toes come in towards the center 523 00:24:24,430 --> 00:24:28,567 and just melt your heart here, melt your forehead. 524 00:24:30,336 --> 00:24:31,816 Inhale deeply. 525 00:24:34,573 --> 00:24:36,975 And exhale and everything go. 526 00:24:39,978 --> 00:24:41,780 So keep the lower body where it is, 527 00:24:41,780 --> 00:24:44,249 we're just gonna lift the chest. 528 00:24:44,249 --> 00:24:47,286 You wanna slide the right hand underneath 529 00:24:47,286 --> 00:24:49,221 and thread the needle. 530 00:24:49,221 --> 00:24:51,357 So right fingertips come in and underneath 531 00:24:51,357 --> 00:24:53,025 the bridge of your left arm. 532 00:24:53,025 --> 00:24:55,060 You're just gonna turn, you can lift the hips up high 533 00:24:55,060 --> 00:24:57,062 to get a deeper stretch. 534 00:24:58,297 --> 00:24:59,932 And if you need a little more you can create 535 00:24:59,932 --> 00:25:03,235 a little resistance by bending your left elbow. 536 00:25:03,235 --> 00:25:04,069 Oh yeah. 537 00:25:06,071 --> 00:25:06,905 Oh yeah. 538 00:25:09,108 --> 00:25:12,044 (breathing deeply) 539 00:25:15,147 --> 00:25:18,250 Nice, then slowly come back to center. 540 00:25:18,250 --> 00:25:22,087 Same thing on the other side, left fingertips slide in. 541 00:25:22,087 --> 00:25:24,356 So the bum really lifts up so you can get a deeper stretch 542 00:25:24,356 --> 00:25:27,426 here and create more flexibility. 543 00:25:27,426 --> 00:25:28,660 And if you're craving a little more 544 00:25:28,660 --> 00:25:31,797 you can use that right hand to press the right elbow up. 545 00:25:31,797 --> 00:25:34,960 See if you can keep (mumbles) 546 00:25:34,960 --> 00:25:37,780 consciousness in the feet. 547 00:25:42,074 --> 00:25:43,859 Breathe deep. 548 00:25:49,314 --> 00:25:51,216 Awesome, try to move from your center, your core, 549 00:25:51,216 --> 00:25:54,219 even here as you come back, unravel. 550 00:25:55,287 --> 00:25:57,289 Awesome, then we'll walk the knees in 551 00:25:57,289 --> 00:25:59,124 underneath the hip points. 552 00:25:59,124 --> 00:26:02,161 We'll cross one ankle over the other, any ankle. 553 00:26:02,161 --> 00:26:06,031 And then use your hands to walk it all the way through. 554 00:26:06,031 --> 00:26:09,468 You're gonna send the legs out in front of you. 555 00:26:09,468 --> 00:26:11,103 Sorry buddy. 556 00:26:11,103 --> 00:26:13,672 Paschimottanasana here we go, bend the knees a little bit, 557 00:26:13,672 --> 00:26:16,542 sit up nice and tall, toes are pointing up towards the sky. 558 00:26:16,542 --> 00:26:19,912 Inhale, reach the fingertips up high. 559 00:26:19,912 --> 00:26:21,780 And then exhale, think up and over, 560 00:26:21,780 --> 00:26:24,216 draw your navel in and up. 561 00:26:24,216 --> 00:26:25,784 And if your belly is kind of in the way there, 562 00:26:25,784 --> 00:26:26,618 welcome to the club. 563 00:26:26,618 --> 00:26:28,587 Just be loving, loving, loving. 564 00:26:28,587 --> 00:26:31,657 Think about activating and working for yourself 565 00:26:31,657 --> 00:26:33,425 rather than oh man, my belly's in the way 566 00:26:33,425 --> 00:26:35,194 I can't do this pose. 567 00:26:35,194 --> 00:26:38,965 Right, drop the pose 568 00:26:38,965 --> 00:26:40,365 and then find the sensation 569 00:26:40,365 --> 00:26:42,701 that feels really awesome, feels really good for you. 570 00:26:42,701 --> 00:26:44,603 So bow your head down. 571 00:26:44,603 --> 00:26:46,872 If you are working on straightening legs, awesome, 572 00:26:46,872 --> 00:26:48,607 you do that, if you're here and this is like 573 00:26:48,607 --> 00:26:50,676 oh amazing for your back. 574 00:26:51,777 --> 00:26:56,281 So some people will be working more on flexibility, 575 00:26:56,281 --> 00:26:58,083 some people will be aiming more 576 00:26:58,083 --> 00:27:00,486 for that controlled movement. 577 00:27:02,888 --> 00:27:06,291 The fact of the matter is, it's all good. 578 00:27:07,192 --> 00:27:10,028 This time, however you choose to spend it, 579 00:27:10,028 --> 00:27:13,699 is time well spent if it's with your breath, 580 00:27:15,701 --> 00:27:17,636 cultivating some mindfulness. 581 00:27:17,636 --> 00:27:20,439 (exhaling) 582 00:27:20,439 --> 00:27:23,677 And some love for your body. 583 00:27:29,348 --> 00:27:30,649 We'll take one final breath here. 584 00:27:30,649 --> 00:27:32,384 I encourage you to close your eyes. 585 00:27:32,384 --> 00:27:34,653 Just go inward for a second, notice what's going on, 586 00:27:34,653 --> 00:27:36,288 what thoughts are coming up. 587 00:27:36,288 --> 00:27:39,191 (breathing deeply) 588 00:27:43,428 --> 00:27:45,264 Sweet, then we'll slowly release 589 00:27:45,264 --> 00:27:49,268 and same thing, with control, slowly roll it up. 590 00:27:50,435 --> 00:27:53,672 Head is the last thing to lift up high. 591 00:27:54,840 --> 00:27:57,376 Fabulous, and then this is gonna be yogi's choice today. 592 00:27:57,376 --> 00:28:01,413 You can cross the ankles and come to end your practice 593 00:28:01,413 --> 00:28:03,749 today in a nice meditation pose, 594 00:28:03,749 --> 00:28:06,552 or you can begin to lay down. 595 00:28:06,552 --> 00:28:07,986 Maybe you're doing this on the Find What Feels Good 596 00:28:07,986 --> 00:28:11,823 membership so a video won't pop up right away. 597 00:28:13,859 --> 00:28:15,219 So you choose 598 00:28:16,728 --> 00:28:17,930 how to want to end your practice. 599 00:28:17,930 --> 00:28:21,199 And then we'll all just bring our hands to the heart center. 600 00:28:21,199 --> 00:28:22,401 So if you're on your back you can take 601 00:28:22,401 --> 00:28:24,603 one hand on the heart and one hand on the belly. 602 00:28:24,603 --> 00:28:26,405 And if you're seated up tall like me 603 00:28:26,405 --> 00:28:30,309 you can bring the palms together, Anjali Mudra. 604 00:28:31,777 --> 00:28:34,313 Alright, take a second to appreciate yourself, 605 00:28:34,313 --> 00:28:36,248 this time that you took 606 00:28:37,983 --> 00:28:39,851 for mind and body. 607 00:28:39,851 --> 00:28:41,420 And then send some love out to all the people 608 00:28:41,420 --> 00:28:45,057 all over the world practicing this with us. 609 00:28:45,057 --> 00:28:47,308 Every person, every pet. 610 00:28:50,963 --> 00:28:54,833 And any other spirits that might be practicing with us. 611 00:28:54,833 --> 00:28:59,538 To all the climbers, to all the wanna be climbers like me, 612 00:28:59,538 --> 00:29:03,542 and to this valuable time to just cultivate balance 613 00:29:03,542 --> 00:29:05,177 and flexibility in the body, you rock. 614 00:29:05,177 --> 00:29:06,778 Here we go, bring the thumbs up to the third eye 615 00:29:06,778 --> 00:29:08,947 and take a deep breath in. 616 00:29:10,048 --> 00:29:13,151 And as you exhale bow, head to heart. 617 00:29:14,820 --> 00:29:17,011 We say, namaste. 618 00:29:17,011 --> 00:29:21,059 (upbeat music)