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- What's up everyone and
welcome to Yoga with Adriene.

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I am Adriene and 
today we have a sequence

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for concentration 
and mental focus.

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So this is really 
great when you're needing

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to hunker down on a project

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but you're feeling pulled in
a lot of different directions.

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This is really great 
when you feel a little uneasy,

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you might need a 
little confidence boost,

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a little feeling of 
oh, I got this this.

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This is gonna be an 
awesome practice for you.

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Please share it 
with people you think

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might benefit from it.

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I feel like this is a good
one that we can pass around

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as a little act of love.

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Hop into something 
comfy and let's get started.

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(upbeat music)

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Alright my friends, 
let's begin lying down, yay!

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Don't worry, we'll get up.

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Let's start by emptying that cup

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so that we can 
fill it mindfully.

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So you're gonna just come to
a nice flat back position.

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And just allow all 
your beans to spill,

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(laughs)

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and allow the weight 
of your body to relax.

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So even if you're 
a little concerned

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that you will get too tired.

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Maybe you're already feeling
a little sluggish or weird.

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Even if you're worried that
you're gonna get too tired

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and not be able 
to do this video.

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Trust me, trust yourself, 
trust the practice

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and go ahead and keyword,

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just allow 
yourself to be heavy, allow.

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I'm guessing if 
you chose this video

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or you decided to 
say yes to this video

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that you could use 
a little rejuvenation

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and a little guidance

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in toward the 
things that matter.

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I can't assume, 
of course, but just a little,

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part of me believes 
that you could benefit

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from some focus and centering.

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So in order to do that,

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go ahead and close your eyes

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and just allow 
everything to spill, to empty.

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And this might be a little bit
difficult if you're on the go

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or you're worried about time

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but just trust that 
this is valuable, productive,

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I would say necessary 
but that's I'm just one girl.

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Necessary time that will
actually make whatever it else

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you have to do in life

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run more smooth,

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perhaps help you 
to have more energy,

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grace and focus.

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So close thine eyes 
if you haven't already.

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Then just start 
to notice your breath

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and allow your exhales 
to be a little invitation

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to just relax.

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And as you're ready,

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we'll just start to 
rock the head gently

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a little side to side, 
ear to ear.

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And yes this is the lovely
little massage for the back

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of the head and 
absolutely we start to stretch

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through the neck.

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But this is also a 
little signal to the brain

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that we're slowing down.

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So if you're like me, 
anything like me,

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you might have started this
rocking sensation really fast,

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you know it's 
really hard to slow down.

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See if you can 
slow it down even more.

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Just again is a little way I'm
signaling the brain, ah okay.

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Okay, okay.

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We'll bring it back to center

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and nothing fancy here, 
it's a big full body stretch.

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You can keep the eyes closed
or you can start to open them

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but we're gonna 
send the fingertips

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all the way up and overhead.

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Spread the fingers, 
spread the toes,

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take a deep breath in,

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and a long breath out,

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walk your heels in 
line with your hips.

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Start to point and 
flex through the feet

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and you'll feel your shoulders

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pressing firmly 
down into the earth,

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excuse me, your shoulder blades.

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Firmly pressing 
down into the earth.

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Take one more big stretch

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then exhale float, 
just the hands the arms down

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and you'll use your hands
to press down into the earth

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and hug one knee up into the
chest and then the other.

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Your intuition is 
probably right here

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so give yourself a big ol' hug.

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Feel that stretch 
through the lower back body.

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Maybe you walk or 
crawl your shoulder blades

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down towards the 
bottom edge of your mat.

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Kind of like a bear 
massaging its back on a tree.

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And then just notice 
where you're gripping here.

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Either in the 
mouth or in the ankles.

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Sometimes we grip in 
the weirdest places (chuckles).

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Am I right?

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So even if you can't find it,

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just do a little spotty scan

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and start to relax again

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and just kind of emptying 
the cup so we can fill it

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with things that 
feel good and that support

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and help focus us.

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We've all been there,

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get distracted and 
you go down a rabbit hole

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and the mind starts to take
over and you get really lost.

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And sometimes it 
can be really harmful.

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So we'll use this practice 
today to get back on track

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whatever it is you're up 
to in your beautiful life.

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Okay, we're gonna open the knees

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and then reach the 
fingertips to the feet.

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Grab the outer 
edges of the feet.

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If you cannot grab the outer
edges of the feet, who cares?

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You're gonna grab the shins.

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We're just gonna open 
up through the knees here

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to start to open 
up through the hips.

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So we're here or 
we're here on the ankles.

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Again, if you can't 
get there then maybe

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palms gently come to the
front of the shin or the knee.

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And then we're starting here
'cause this is a great one

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where you can tell right away
if you're gripping or holding.

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So just let it all 
open out, literally.

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Thank you YouTube.

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Be nice, just kidding.

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And then you can start to find
a soft easy movement here.

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Obviously we're 
starting nice and slow today

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so just use this 
time to settle down.

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And then as you're ready,

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we'll slowly release 
the arms wherever they are.

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Bring the knees back in

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and we're gonna slowly 
inhale in, exhale, squeeze,

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shins in towards 
the body and slowly peel

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head and heart and shoulders up.

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The nose can 
come towards the knees

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but it doesn't have to touch.

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Breathing deep here.

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Keeping the shoulders relaxed,

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the neck relaxed.

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One more breath

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and then slowly release.

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Awesome, slide the hands 
to the backs of the thighs,

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you're gonna rock up and down
the length of your spine.

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We're starting to 
get a little energy going

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so just be mindful here.

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You can do it a couple times

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but you're actually gonna
rock all the way to your feet

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on this one and this 
is a very humbling move,

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it can be very fun.

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It's also a nice 
little core activator.

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So as you're ready,

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you'll come to a 
little toe stretch here,

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a little foot stretch.

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Fingertips are on the earth.

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We start to 
really wake up the feet,

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the ankles, the Achilles, 
the calves, your quads.

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And then you're gonna inhale,

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look forward once you get there.

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This is like a 
little ninja stand.

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I dressed like a 
ninja today for the focus

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and the mental 
focus and concentration.

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I feel like it is appropriate.

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So inhale, really think 
about opening the chest,

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think Cobra here.

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And then exhale chin to chest

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rounding through, 
think Cat Pose.

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You should feel a nice stretch,

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maybe the palms 
come to the earth.

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And then one more 
time, inhale open.

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Think Cobra.

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A little bit of energy as you
squeeze the knees together

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and then exhale 
around chin to chest.

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Then keep this chin to chest,

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you're gonna 
slowly drop the heels

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and roll all the way 
up to your Mountain Pose.

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Take your time, 
move as slow as you can.

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And stand up nice and 
tall when you get there,

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really feel your feet 
pressing into the ground.

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And feel the blood flow 
and the flush of energy.

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You're gonna open 
your palms, really open,

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open, open up, open 
up through the chest here

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and in your Mountain Pose today.

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And take nice 
smooth deep breaths.

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Literally imagine 
your breath just,

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I don't know, I sounds cheesy

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but just imagine 
your breath is love,

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like you're inhaling love 
and you're exhaling love.

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So it's an active 
connection of like your breath

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is your spirit not just 
oh, breathing, another task.

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Think about when you 
sleep, you keep breathing.

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This is to honor the breath

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by really 
inhaling lots of love in

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and exhaling lots of love out.

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Alright, inhale, reach 
the arms up and overhead,

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big stretch here just 
like we did on the ground

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then exhale, right arm's
gonna come underneath the left

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for Eagle Arms 
or Garudasana arms.

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If the palms don't 
come together, no matter,

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just take a nice stance here.

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We're working on 
opening up through the chest

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and the shoulders evenly

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so you don't wanna allow 
your chest to collapse here.

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Lift the chest up.

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Inhale, maybe lift the elbows up

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and then exhale, 
experiment, fingertips forward.

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Again inhale, 
lift the elbows up,

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exhale, fingertips forward.

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Beautiful, now 
lift the chin slightly,

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take the deepest 
breath you taken all day.

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Careful, no pressure 
in the lower back here

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so little connection 
to your belly.

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And then exhale, on an 
exhale all the way down,

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bend the knees nice and slow.

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Strong steady 
focus on the breath here.

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So nice long breath

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and then the arms are gonna
unravel at the last moment

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and we're back 
in our Forward Fold.

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Awesome, inhale 
lifts you up halfway,

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nice flat back position.

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And exhale to fold.

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Awesome, inhale, 
reach for the sky,

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root to rise here, 
really spread your fingertips

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and this time, left 
arm underneath the right

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as you breathe out.

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Find your eagle, you breathe
in pressing in the feet,

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lift the elbows up perhaps

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and then maybe 
fingertips forward.

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Continue to 
breathe in your own time,

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lift the chest, inhale

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and exhale.

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Draw the navel in just 
a bit, support your back

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and inhale one more time.

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This time, maybe lift the chin

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and then bend the 
knees in cascading down

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with your breath, nice and slow,

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arms unravel at the last moment.

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Awesome, inhale, halfway lift.

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Slow and steady is the course
and then exhale, release.

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Beautiful, bend
both knees generously,

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belly comes to the 
tops of the thighs,

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you might walk your feet 
together a little bit here.

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We're gonna send the 
hips back, back, back

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and the fingertips forward.

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Big stretch here.

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Send the hips back so

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big stretch in the side body.

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So think length.

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So immediately our 
minds go to I can't,

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Chair Pose sucks,

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just think about creating 
length in your side body,

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your front body and 
your back body here.

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It's okay if the knees 
come a little bit forward

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00:11:55,381 --> 00:11:58,952
but send the 
weight back in your hips.

254
00:11:58,952 --> 00:12:01,588
Breathing deep and once 
again, protect the back,

255
00:12:01,588 --> 00:12:04,190
your lower back in particular 
by drawing the navel in

256
00:12:04,190 --> 00:12:06,392
and then this pose 
requires you to focus.

257
00:12:06,392 --> 00:12:08,561
Bring your 
attention to your breath.

258
00:12:08,561 --> 00:12:11,864
Imagine you're carrying a
big beach ball here, inhale.

259
00:12:11,864 --> 00:12:14,167
And then exhale, right 
arm underneath the left.

260
00:12:14,167 --> 00:12:17,503
Eagle Arms, 
inhale, lift the elbows up

261
00:12:17,503 --> 00:12:19,238
and then exhale, 
let everything go.

262
00:12:19,238 --> 00:12:23,409
Oh yeah, take a moment 
here to hang, shake it off.

263
00:12:27,246 --> 00:12:30,650
Breathing in, 
lots of love, breathing out

264
00:12:31,718 --> 00:12:33,852
with consciousness.

265
00:12:35,555 --> 00:12:39,525
Sweet inhale, 
halfway lift, big breath.

266
00:12:39,525 --> 00:12:42,428
Nice refreshing 
exhale as you fold.

267
00:12:43,463 --> 00:12:45,531
Bend the knees, belly comes
to the tops of the thighs,

268
00:12:45,531 --> 00:12:48,034
send the weight 
back into your hips

269
00:12:48,034 --> 00:12:52,372
and strong focus here as you
send the fingertips forward.

270
00:12:52,372 --> 00:12:56,054
Now find support from within,
you got this, check it out.

271
00:12:57,277 --> 00:13:00,279
It's always fun 
to repeat things.

272
00:13:00,279 --> 00:13:04,450
I love to work to with 
same vocabulary a lot of times

273
00:13:05,385 --> 00:13:09,022
So that you can find new 
ways have been negotiating,

274
00:13:09,022 --> 00:13:13,306
not just the physicality but
your emotional intelligence

275
00:13:13,306 --> 00:13:16,562
(chuckles) and 
your mental focus.

276
00:13:16,562 --> 00:13:18,731
Here we go, left arm 
underneath the right,

277
00:13:18,731 --> 00:13:20,433
inhale, lift the 
elbows up, Eagle Arms.

278
00:13:20,433 --> 00:13:23,102
Maybe you sink a little 
lower here, you got this.

279
00:13:23,102 --> 00:13:24,570
Breathe in, smile

280
00:13:24,570 --> 00:13:27,907
then it exhale 
everything releases down.

281
00:13:28,908 --> 00:13:32,645
Inhale in, audible exhale 
as you breathe out.

282
00:13:34,447 --> 00:13:36,582
Inhale, halfway lift.

283
00:13:36,582 --> 00:13:39,218
Nice long beautiful neck here

284
00:13:39,218 --> 00:13:41,287
then exhale to fold.

285
00:13:41,287 --> 00:13:44,023
Amazing, bend the knees, 
step the left foot back,

286
00:13:44,023 --> 00:13:46,693
just the left foot, 
right foot stays in the front.

287
00:13:46,693 --> 00:13:47,894
We're come to a 
nice low lunge here,

288
00:13:47,894 --> 00:13:49,662
you can lower the back knee

289
00:13:49,662 --> 00:13:52,131
and then left hand is 
gonna come to the earth

290
00:13:52,131 --> 00:13:54,133
and we're gonna slowly 
peel the right fingertips

291
00:13:54,133 --> 00:13:55,034
up towards the sky.

292
00:13:55,034 --> 00:13:57,737
Just a nice gentle twist here.

293
00:13:57,737 --> 00:14:02,709
Front knee over front ankle,
open the chest, breathe deep.

294
00:14:02,709 --> 00:14:05,478
Awesome then you're 
gonna take the right hand

295
00:14:05,478 --> 00:14:07,880
in next to the right arch

296
00:14:07,880 --> 00:14:11,017
and you're gonna 
swing the left toes around.

297
00:14:11,017 --> 00:14:14,487
Take your time, again 
this requires some focus,

298
00:14:14,487 --> 00:14:17,724
some anchoring of breath 
and mind so take your time.

299
00:14:17,724 --> 00:14:18,658
And we'll just open up

300
00:14:18,658 --> 00:14:19,992
through the left 
fingertips from here.

301
00:14:19,992 --> 00:14:22,361
If this is too much, you 
can come onto the fingertips

302
00:14:22,361 --> 00:14:25,565
or right elbow to the 
top of the right thigh.

303
00:14:25,565 --> 00:14:26,466
Breathe in,

304
00:14:27,500 --> 00:14:29,068
breathe out,

305
00:14:29,068 --> 00:14:32,205
breathe in again, stretch, 
expand, you're awesome

306
00:14:32,205 --> 00:14:34,807
and then use your breath out
to come back all the way,

307
00:14:34,807 --> 00:14:36,476
nice low lunge.

308
00:14:36,476 --> 00:14:38,544
Great, inhale, look forward.

309
00:14:38,544 --> 00:14:39,946
If you want you 
can curl the back toes

310
00:14:39,946 --> 00:14:41,047
underneath that back knee.

311
00:14:41,047 --> 00:14:44,450
If you're not feeling that
today, keep it nice and low.

312
00:14:44,450 --> 00:14:46,486
Beautiful, inhale in.

313
00:14:46,486 --> 00:14:49,789
Exhale, plant the palms, 
step the right toes back.

314
00:14:49,789 --> 00:14:52,825
Strong plank pose, 
we're only here for five,

315
00:14:52,825 --> 00:14:54,994
four, enjoy it try, three,

316
00:14:55,995 --> 00:14:57,663
two, listen to the 
sound of your breath

317
00:14:57,663 --> 00:15:00,166
and slowly lower all the way
to your belly on the one,

318
00:15:00,166 --> 00:15:03,002
you can lower the knees.

319
00:15:03,002 --> 00:15:06,960
Nice and easy here, 
inhale, Cobra to lift up.

320
00:15:06,960 --> 00:15:08,808
Keep it nice and low.

321
00:15:08,808 --> 00:15:10,877
And then exhale, release.

322
00:15:11,778 --> 00:15:14,080
Power up, Plank Pose, inhale,

323
00:15:14,080 --> 00:15:15,581
press up, lift up.

324
00:15:16,749 --> 00:15:20,458
Strong, steady, five, four,

325
00:15:20,458 --> 00:15:22,922
find soft easy 
movement here that feels good,

326
00:15:22,922 --> 00:15:26,726
three, two and one, beautiful.

327
00:15:26,726 --> 00:15:29,929
Downward Facing Dog, 
take your time.

328
00:15:29,929 --> 00:15:30,997
Pedal it out.

329
00:15:34,066 --> 00:15:36,469
Stay present, try to 
stick with the sensation,

330
00:15:36,469 --> 00:15:39,005
what's going on in this moment.

331
00:15:39,005 --> 00:15:41,541
Oh and now this moment.

332
00:15:41,541 --> 00:15:46,412
Ooh and now press into 
your fingertips in this moment.

333
00:15:46,412 --> 00:15:48,681
Beautiful then 
we'll inhale, look forward

334
00:15:48,681 --> 00:15:52,819
and exhale, step the right
foot up, step the left foot up.

335
00:15:52,819 --> 00:15:54,487
Inhale, halfway lift

336
00:15:55,855 --> 00:15:57,290
and exhale, fold.

337
00:15:59,192 --> 00:16:01,694
Inhale deeply through the nose

338
00:16:02,695 --> 00:16:06,265
and exhale, 
sigh it out with sound.

339
00:16:06,265 --> 00:16:08,801
Awesome then the knees, 
step the right foot back,

340
00:16:08,801 --> 00:16:10,670
just the right foot.

341
00:16:10,670 --> 00:16:11,737
Front knee over front ankle,

342
00:16:11,737 --> 00:16:14,373
lower the right 
knee to the ground.

343
00:16:14,373 --> 00:16:17,276
Relish this stretch, 
this sensation.

344
00:16:19,145 --> 00:16:21,681
Beautiful and then right 
hand will come to the earth

345
00:16:21,681 --> 00:16:23,316
and we'll slowly,

346
00:16:23,316 --> 00:16:25,418
so there's a little 
energy in the pelvic floor,

347
00:16:25,418 --> 00:16:27,887
cinch up through there, 
a little scissor effect

348
00:16:27,887 --> 00:16:31,390
as you lift the left 
fingertips up towards the sky.

349
00:16:31,390 --> 00:16:33,726
Then see if you can rotate 
your right shoulder around

350
00:16:33,726 --> 00:16:35,161
just create more space.

351
00:16:35,161 --> 00:16:38,030
Nice and mindful 
adjustments here though.

352
00:16:38,030 --> 00:16:42,101
Breathing deep as you inhale,
smile, breathe into your belly

353
00:16:42,101 --> 00:16:44,837
and then exhale, 
bring it all the way down.

354
00:16:44,837 --> 00:16:48,908
Oh, feel the blood flow, the
energy flush, pay attention.

355
00:16:48,908 --> 00:16:51,444
Left hand comes in line with
the arch of the left foot

356
00:16:51,444 --> 00:16:53,112
then listen carefully, 
here we go.

357
00:16:53,112 --> 00:16:54,814
Right knee 
essentially stays where it's at.

358
00:16:54,814 --> 00:16:58,317
We're going to swing the
right toes all the way around.

359
00:16:58,317 --> 00:17:00,052
Kind of come into 
a half warrior here

360
00:17:00,052 --> 00:17:02,221
and right fingertips 
reach all the way up

361
00:17:02,221 --> 00:17:04,390
half extended side angle.

362
00:17:04,390 --> 00:17:06,858
Now and you can also 
bring that left elbow up,

363
00:17:06,858 --> 00:17:08,961
create more space 
or if you have a block,

364
00:17:08,961 --> 00:17:10,762
maybe play with that.

365
00:17:10,762 --> 00:17:13,177
Inhale, find expansion.

366
00:17:14,767 --> 00:17:17,883
Exhale and then inhale,

367
00:17:17,883 --> 00:17:21,073
expand, create more space

368
00:17:21,073 --> 00:17:24,810
and then exhale, 
bring it all the way down.

369
00:17:24,810 --> 00:17:26,979
Awesome, here we go.

370
00:17:26,979 --> 00:17:29,015
Framing the foot now 
with your hands again.

371
00:17:29,015 --> 00:17:32,218
Loop the shoulders, inhale at
the heart, radiate forward.

372
00:17:32,218 --> 00:17:36,389
You can lift that back knee or
keep it lower, you got this.

373
00:17:40,126 --> 00:17:43,262
Awesome then plant the palms
and we'll come to Plank Pose.

374
00:17:43,262 --> 00:17:45,801
Five, four, three,

375
00:17:45,801 --> 00:17:48,868
you can count with me 
if you want, two and one.

376
00:17:48,868 --> 00:17:51,737
Lower belly to Cobra 
or Chaturanga to Up Dog.

377
00:17:51,737 --> 00:17:55,508
You'll inhale to open 
the chest, open the heart

378
00:17:55,508 --> 00:17:59,645
and then exhale to make your
way to Downward Facing Dog.

379
00:18:00,646 --> 00:18:02,555
Inhaling deeply

380
00:18:04,383 --> 00:18:06,218
and exhale completely.

381
00:18:08,087 --> 00:18:10,356
Inhale to look forward, 
bend the knees.

382
00:18:10,356 --> 00:18:12,959
Exhale, step or hop to the top.

383
00:18:14,427 --> 00:18:17,730
Inhale, halfway lift, 
find length

384
00:18:17,730 --> 00:18:19,799
and exhale, Forward Fold.

385
00:18:21,567 --> 00:18:24,904
Inhale, spread the fingertips, 
press into the earth,

386
00:18:24,904 --> 00:18:29,041
reach up towards the sky 
and exhale hands to heart,

387
00:18:29,041 --> 00:18:30,543
strong and steady.

388
00:18:31,610 --> 00:18:32,511
So there's this connection

389
00:18:32,511 --> 00:18:35,514
to your center of 
gravity here, really strong.

390
00:18:35,514 --> 00:18:39,685
If a big burst of wind were to
come through, you'd be here.

391
00:18:41,087 --> 00:18:43,756
We wouldn't sway, wouldn't fall.

392
00:18:44,957 --> 00:18:46,859
Connect to your center.

393
00:18:48,094 --> 00:18:49,996
So we're gonna 
challenge our center of gravity

394
00:18:49,996 --> 00:18:52,632
by coming into a 
standing one-legged Tadasana.

395
00:18:52,632 --> 00:18:53,966
You'll press into your left foot

396
00:18:53,966 --> 00:18:56,369
and lift the right knee up
as if it were on the string

397
00:18:56,369 --> 00:18:58,671
and then slowly release it down.

398
00:18:58,671 --> 00:19:00,072
Two more times, inhale.

399
00:19:00,072 --> 00:19:02,808
Notice if you're shifting all
your weight to your left side,

400
00:19:02,808 --> 00:19:05,044
see if you can stay lifted, 
connect to your center

401
00:19:05,044 --> 00:19:07,013
all the way up

402
00:19:07,013 --> 00:19:08,381
and then slowly 
all the way down.

403
00:19:08,381 --> 00:19:10,116
Last time, inhale.

404
00:19:10,116 --> 00:19:12,852
Careful not to 
grip to your left toes

405
00:19:12,852 --> 00:19:14,286
and this time 
we're gonna stay here,

406
00:19:14,286 --> 00:19:15,955
we're gonna open up to Tree Pose

407
00:19:15,955 --> 00:19:18,457
so you'll grab your right foot

408
00:19:18,457 --> 00:19:22,795
and either place it right up
against your left inner thigh

409
00:19:22,795 --> 00:19:24,230
and press your left inner thigh

410
00:19:24,230 --> 00:19:26,565
really against your right foot

411
00:19:26,565 --> 00:19:27,933
or you can also 
go below the knee

412
00:19:27,933 --> 00:19:31,203
or keep the toes on the ground

413
00:19:31,203 --> 00:19:32,972
then find your focal point

414
00:19:32,972 --> 00:19:35,908
and try to press into the
outer edge of your right foot,

415
00:19:35,908 --> 00:19:39,712
finding rotation in 
the right thigh bone

416
00:19:39,712 --> 00:19:42,248
and then take a 
variation here that serves you.

417
00:19:42,248 --> 00:19:45,284
You can get 
creative with your mudra.

418
00:19:45,284 --> 00:19:47,086
You can stay here, 
hands at the heart

419
00:19:47,086 --> 00:19:48,187
or maybe challenge yourself

420
00:19:48,187 --> 00:19:51,090
by reaching 
fingertips towards the sky.

421
00:19:51,090 --> 00:19:54,093
For an extra challenge, 
you can take your gaze up

422
00:19:54,093 --> 00:19:58,264
and for an extra challenge, 
you can close your eyes.

423
00:20:04,703 --> 00:20:07,773
And take one more 
inhale to lift your heart

424
00:20:07,773 --> 00:20:08,774
and then you use your exhale,

425
00:20:08,774 --> 00:20:11,477
keep your heart 
lifted to bring it back.

426
00:20:11,477 --> 00:20:13,312
Take it to the other side.

427
00:20:13,312 --> 00:20:16,282
Three times 
peeling up from the knee

428
00:20:19,251 --> 00:20:21,620
and just notice if you're 
shifting all of your weight

429
00:20:21,620 --> 00:20:25,291
into your right leg, 
right hip, right glute.

430
00:20:26,592 --> 00:20:30,896
And after about three, make
your way to tree, nice and slow,

431
00:20:30,896 --> 00:20:34,533
playing with this 
idea of pressing energy in

432
00:20:34,533 --> 00:20:37,169
towards each other 
and towards the midline

433
00:20:37,169 --> 00:20:41,340
so you can find length 
and stability in the spine.

434
00:20:42,908 --> 00:20:46,512
Honor this side, just 
accept where you are today

435
00:20:46,512 --> 00:20:47,780
and maybe if you're in the mood,

436
00:20:47,780 --> 00:20:51,550
you have some fun 
by lifting the arms up.

437
00:20:51,550 --> 00:20:55,154
Maybe looking up 
taking your gaze up

438
00:20:55,154 --> 00:20:59,325
or if you're feeling really
adventurous, closing your eyes.

439
00:21:14,773 --> 00:21:15,608
Inhale in,

440
00:21:16,842 --> 00:21:18,911
lift your heart, keep your
heart lifted as you exhale,

441
00:21:18,911 --> 00:21:20,646
release with control.

442
00:21:22,715 --> 00:21:25,317
Bring the palms 
together, feet together.

443
00:21:25,317 --> 00:21:28,561
Inhale and exhale, sigh it out.

444
00:21:30,222 --> 00:21:31,390
Awesome, walk the feet

445
00:21:31,390 --> 00:21:33,859
just a little bit 
wider than hip width apart

446
00:21:33,859 --> 00:21:35,694
and turn the toes out.

447
00:21:36,629 --> 00:21:38,964
Inhale in, reach for the sky

448
00:21:39,832 --> 00:21:42,101
and exhale as if 
you're painting a wall.

449
00:21:42,101 --> 00:21:43,102
You're gonna bend your knees

450
00:21:43,102 --> 00:21:45,671
and you're just gonna 
paint the wall forward.

451
00:21:45,671 --> 00:21:47,072
Kind of like a 
little Tai Chi move here.

452
00:21:47,072 --> 00:21:49,275
You're just gonna 
go about halfway down

453
00:21:49,275 --> 00:21:53,179
and you're gonna 
inhale rise up, Thriller arms.

454
00:21:54,313 --> 00:21:58,584
And exhale down, 
halfway, just checking it out.

455
00:21:58,584 --> 00:22:02,288
Knees are going tracing 
right over the the toes here

456
00:22:02,288 --> 00:22:05,624
and then rise up 
and then one more time.

457
00:22:08,961 --> 00:22:12,198
Sync up with 
your breath, inhale.

458
00:22:12,198 --> 00:22:14,767
Alright and now taking it all
the way down on an exhale,

459
00:22:14,767 --> 00:22:17,837
listen to your 
breath find that Ujjayi.

460
00:22:21,941 --> 00:22:23,108
Press into the 
outer edges of the feet,

461
00:22:23,108 --> 00:22:24,543
press into the 
outer edges of the feet

462
00:22:24,543 --> 00:22:27,313
and now here we 
are in our yogi squat.

463
00:22:27,313 --> 00:22:30,216
Awesome take a deep breath in.

464
00:22:30,216 --> 00:22:33,619
Relax those 
shoulders as you breathe out.

465
00:22:35,120 --> 00:22:37,790
Press the palms together

466
00:22:37,790 --> 00:22:39,925
and then really today, activate.

467
00:22:39,925 --> 00:22:41,894
Press the arms against your legs

468
00:22:41,894 --> 00:22:43,596
and squeeze the 
legs against your arms

469
00:22:43,596 --> 00:22:46,098
and if you're having to 
bring the hands to the ground

470
00:22:46,098 --> 00:22:48,467
for stability here, 
power to you.

471
00:22:48,467 --> 00:22:51,470
Find the modification, 
be mindful

472
00:22:51,470 --> 00:22:53,439
and focus on the 
sound of your breath here

473
00:22:53,439 --> 00:22:57,142
in the last 
moments of our practice.

474
00:22:57,142 --> 00:22:59,745
Get your center down 
low and feel the heat,

475
00:22:59,745 --> 00:23:02,348
the warmth that you've created.

476
00:23:04,950 --> 00:23:07,119
And press into the 
outer edges of the feet,

477
00:23:07,119 --> 00:23:08,954
take a deep breath in,

478
00:23:10,055 --> 00:23:11,890
and a long breath out.

479
00:23:12,891 --> 00:23:13,726
Awesome work.

480
00:23:13,726 --> 00:23:14,860
Slow and steady,

481
00:23:14,860 --> 00:23:16,695
keep pressing into the 
outer edges of the feet

482
00:23:16,695 --> 00:23:19,131
as you bring your hands forward.

483
00:23:19,131 --> 00:23:21,533
And you're gonna walk the
toes together, knees together

484
00:23:21,533 --> 00:23:24,103
and we're come 
into that low squat,

485
00:23:24,103 --> 00:23:28,540
just like we did at the 
beginning of our practice.

486
00:23:28,540 --> 00:23:31,844
Now, you can stay 
here in the nice low squat.

487
00:23:31,844 --> 00:23:36,282
Send your gaze forward, 
find a length in the neck.

488
00:23:36,282 --> 00:23:39,551
We can stay here, 
squeezing the legs together,

489
00:23:39,551 --> 00:23:40,886
fingertips on the earth,

490
00:23:40,886 --> 00:23:44,189
concentrating on the 
sound of your breath.

491
00:23:44,189 --> 00:23:46,892
Another option would be 
to bring the palms together,

492
00:23:46,892 --> 00:23:49,962
send the knees forward, 
create length in the quadriceps.

493
00:23:49,962 --> 00:23:53,432
Lift your hip creases up towards
the sky just intentionally,

494
00:23:53,432 --> 00:23:54,967
don't literally

495
00:23:54,967 --> 00:23:59,738
and come into a little toe
stand here, breathing deep.

496
00:23:59,738 --> 00:24:01,006
Breathing deep.

497
00:24:02,808 --> 00:24:05,900
And then you can stay here

498
00:24:05,900 --> 00:24:08,380
or we can open the knees wide.

499
00:24:08,380 --> 00:24:12,017
Bring some energy up 
from the base of the spine,

500
00:24:12,017 --> 00:24:16,088
send the fingertips forward,
keep the shoulders relaxed.

501
00:24:16,088 --> 00:24:18,590
Lift up from your center 
and bring the knees

502
00:24:18,590 --> 00:24:21,327
up towards the 
armpit chest, gaze forward

503
00:24:21,327 --> 00:24:24,463
as you maybe 
rock forward and back.

504
00:24:24,463 --> 00:24:27,433
Crow Pose, forward and back

505
00:24:27,433 --> 00:24:30,269
and maybe it's a 
lift off and maybe not.

506
00:24:30,269 --> 00:24:34,673
So we have lots of 
options here, breathing deep.

507
00:24:34,673 --> 00:24:36,642
Whatever option you've chosen,

508
00:24:36,642 --> 00:24:39,078
listen to the 
sound of your breath.

509
00:24:39,078 --> 00:24:41,580
Lift the corners of your mouth

510
00:24:43,782 --> 00:24:46,452
and then after a 
little bit of playtime,

511
00:24:46,452 --> 00:24:49,655
we're gonna come to a 
nice seat, just cross-legged

512
00:24:49,655 --> 00:24:50,622
so take your time,

513
00:24:50,622 --> 00:24:53,258
you can work a couple 
more breaths here and there

514
00:24:53,258 --> 00:24:55,861
then we'll come to a nice seat.

515
00:24:58,497 --> 00:25:02,301
Just allowing the 
spine to go neutral,

516
00:25:02,301 --> 00:25:04,136
the shoulders to relax

517
00:25:05,337 --> 00:25:07,673
and the body to cool down.

518
00:25:07,673 --> 00:25:10,175
Maybe flip your palms face up.

519
00:25:11,777 --> 00:25:13,512
Take a deep breath in

520
00:25:14,913 --> 00:25:16,582
and long breath out.

521
00:25:18,984 --> 00:25:20,819
Another deep breath in

522
00:25:23,789 --> 00:25:25,524
and a long breath out

523
00:25:27,025 --> 00:25:28,193
then one more.

524
00:25:34,733 --> 00:25:36,535
Sit up nice and tall,

525
00:25:36,535 --> 00:25:37,970
bring the hands together

526
00:25:37,970 --> 00:25:42,641
and we're gonna bring the thumbs
right up to the third eye.

527
00:25:42,641 --> 00:25:46,111
Take a moment here to just
tap into a little gratitude,

528
00:25:46,111 --> 00:25:49,496
appreciate your body.

529
00:25:51,917 --> 00:25:54,987
Just kind of admire 
and appreciate yourself

530
00:25:54,987 --> 00:25:58,323
and this time 
you've taken for yourself.

531
00:26:00,592 --> 00:26:03,195
It's so valuable, so important.

532
00:26:09,735 --> 00:26:11,470
I wish you the best.

533
00:26:11,470 --> 00:26:13,172
Focus on the 
things that serve you.

534
00:26:13,172 --> 00:26:17,109
You got this, whatever 
task is at hand, you got it.

535
00:26:17,109 --> 00:26:20,379
Maybe quietly 
whisper to yourself,

536
00:26:20,379 --> 00:26:21,811
I got this.

537
00:26:24,416 --> 00:26:25,350
Tuck the chin slightly,

538
00:26:25,350 --> 00:26:29,054
feel that length in the 
back of the neck, inhale in

539
00:26:29,054 --> 00:26:31,223
and exhale, take 
everything all the way down,

540
00:26:31,223 --> 00:26:32,491
we bow forward.

541
00:26:33,625 --> 00:26:34,460
Namaste

542
00:26:36,862 --> 00:26:39,965
(upbeat music)