1 00:00:00,500 --> 00:00:02,336 Hey everyone. Welcome to Yoga With Adriene, 2 00:00:02,336 --> 00:00:04,171 I'm Adriene and this is Benji 3 00:00:04,171 --> 00:00:07,774 and today we have an awesome yoga for connection. 4 00:00:07,774 --> 00:00:10,811 So this is a slow and low to the ground, 5 00:00:10,811 --> 00:00:14,114 breath practice that's going on provide you the opportunity to 6 00:00:14,114 --> 00:00:18,118 circle back to connecting to yourself when you're in need and 7 00:00:18,118 --> 00:00:21,455 of course that will help you in turn connect to others. 8 00:00:21,455 --> 00:00:24,627 So hop into something comfy and let's get started. 9 00:00:24,627 --> 00:00:29,062 (upbeat music) 10 00:00:37,704 --> 00:00:42,501 Okay my friends, let's begin today lying down. 11 00:00:42,501 --> 00:00:44,177 Yes! 12 00:00:44,177 --> 00:00:46,179 Come on down to the ground. 13 00:00:50,017 --> 00:00:52,185 Allow your head to rest. 14 00:00:52,185 --> 00:00:55,856 So if you have a ponytail or if there's something going on you 15 00:00:55,856 --> 00:01:00,060 want to move it so your head can come to rest on the ground. 16 00:01:00,060 --> 00:01:03,250 Then tuck your chin slightly 17 00:01:03,250 --> 00:01:06,853 so you can find length in the back of the neck. 18 00:01:06,853 --> 00:01:08,635 And you're gonna bring your hands, 19 00:01:08,635 --> 00:01:10,163 bring 'em to your belly. 20 00:01:10,163 --> 00:01:14,574 And you're gonna bring your feet as wide as the mat. 21 00:01:14,574 --> 00:01:17,444 And then you're gonna allow the knees to fall in, 22 00:01:17,444 --> 00:01:20,580 the outer edges the feet might come off the mat, 23 00:01:20,580 --> 00:01:24,952 and that way you can rest through the lower body. 24 00:01:24,952 --> 00:01:28,855 You can soften through the bowl the pelvis and then with the 25 00:01:28,855 --> 00:01:32,025 hands resting gently on the belly 26 00:01:32,025 --> 00:01:35,635 you can begin to slowly relax 27 00:01:35,635 --> 00:01:39,766 through the torso, through the arms, 28 00:01:39,766 --> 00:01:43,537 the elbows, and the shoulders. 29 00:01:43,537 --> 00:01:48,759 And then, hopefully by now you're getting settled in 30 00:01:48,759 --> 00:01:53,580 and when you're ready, relaxing through the chest, 31 00:01:53,580 --> 00:01:55,582 the heart space. 32 00:01:57,684 --> 00:02:01,791 Relaxing through the neck 33 00:02:01,791 --> 00:02:04,791 and the head and finally, 34 00:02:04,791 --> 00:02:09,128 if you're not there yet, through the face, 35 00:02:09,128 --> 00:02:13,934 closing your eyelids, trusting me. 36 00:02:13,934 --> 00:02:17,304 Thank you for being here, for showing up. 37 00:02:17,304 --> 00:02:19,306 Trusting yourself. 38 00:02:20,807 --> 00:02:25,727 Thank yourself for being here, for showing up. 39 00:02:31,385 --> 00:02:34,855 And now, with the eyes closed 40 00:02:34,855 --> 00:02:39,259 and the body positioned for relaxation. 41 00:02:39,259 --> 00:02:42,696 So we're not going to assume that it's a switch, 42 00:02:42,696 --> 00:02:44,331 right, that you can flip on and off. 43 00:02:44,331 --> 00:02:46,466 'Cause we know that that's not the case. 44 00:02:46,466 --> 00:02:48,332 So, 45 00:02:49,697 --> 00:02:53,306 setting the body up for a release, 46 00:02:53,306 --> 00:02:55,308 for a softening. 47 00:02:58,211 --> 00:03:02,106 Eyes closed allowing the sound of my voice to guide you here. 48 00:03:11,091 --> 00:03:13,860 Nothing to do and nowhere to go. 49 00:03:13,860 --> 00:03:15,862 Trust that this time is valuable. 50 00:03:21,701 --> 00:03:24,289 And then 51 00:03:24,289 --> 00:03:28,308 as you're ready and I'm willing to bet that most people 52 00:03:28,308 --> 00:03:31,989 out there have already begun to do this 53 00:03:31,989 --> 00:03:36,742 through their natural instincts and intuition, 54 00:03:37,761 --> 00:03:41,342 start to gently deepen the breath. 55 00:03:42,255 --> 00:03:44,758 So your body will tell you what you need here. 56 00:03:44,758 --> 00:03:47,144 It might be 57 00:03:47,144 --> 00:03:51,164 a big inhalation and a big exhale. 58 00:03:51,164 --> 00:03:55,008 It might be at last a long 59 00:03:55,008 --> 00:03:59,728 overdue sigh 60 00:03:59,728 --> 00:04:01,708 or it could be that 61 00:04:01,708 --> 00:04:05,412 we're a little bit, for whatever reason, 62 00:04:05,412 --> 00:04:09,921 removed from that depth of breath and we just ease into it. 63 00:04:10,717 --> 00:04:15,722 Just nice and easy starting to deepen and extend 64 00:04:17,361 --> 00:04:22,692 the breath in and the breath out. 65 00:04:28,068 --> 00:04:32,442 Again, with the eyes closed 66 00:04:33,262 --> 00:04:35,442 continue to allow your body the 67 00:04:35,442 --> 00:04:40,680 opportunity to relax and for your foundation, 68 00:04:40,680 --> 00:04:43,416 that which is touching the earth here, 69 00:04:43,416 --> 00:04:47,380 to feel supported and connected to 70 00:04:48,763 --> 00:04:52,125 mama earth, the ground. 71 00:04:55,162 --> 00:04:58,331 Imagine the earth rising up to meet your foundation, 72 00:05:01,468 --> 00:05:05,136 feeling that support as you continue to 73 00:05:05,136 --> 00:05:10,100 explore your breath. 74 00:05:21,588 --> 00:05:24,791 Now as you're ready, slowly bring your awareness or your 75 00:05:24,791 --> 00:05:28,595 attention to your hands on the belly, 76 00:05:28,595 --> 00:05:31,374 the lower belly, the diaphragm. 77 00:05:32,566 --> 00:05:36,303 Depending on what time of day it is that you're practicing, 78 00:05:36,303 --> 00:05:39,806 if you have had a big meal today or if you're just feeling kind 79 00:05:39,806 --> 00:05:43,731 of bloated or any's sort of palpable energy in the belly 80 00:05:43,731 --> 00:05:46,873 you might actually place one hand on top of the other and 81 00:05:46,873 --> 00:05:50,551 start to draw slow 82 00:05:50,551 --> 00:05:54,704 and kind clockwise circles. 83 00:05:56,766 --> 00:05:59,183 If you're relishing in this stillness, 84 00:05:59,183 --> 00:06:03,245 your body is actually loving this moment of pause 85 00:06:03,245 --> 00:06:04,594 go ahead and take that. 86 00:06:04,594 --> 00:06:09,131 So both are kind, loving actions that encourage 87 00:06:09,131 --> 00:06:11,669 a connection and a reset and 88 00:06:11,669 --> 00:06:13,565 you're just gonna choose whichever one 89 00:06:13,565 --> 00:06:15,782 feels more awesome for you. 90 00:06:15,782 --> 00:06:20,220 So the circle or the stillness 91 00:06:20,220 --> 00:06:23,582 or if you're like me a little bit of both. 92 00:06:25,155 --> 00:06:29,342 Now as you begin to bring awareness to your hands 93 00:06:29,342 --> 00:06:32,476 or to your belly, to the diaphragm, 94 00:06:32,476 --> 00:06:34,875 yep, you guessed it, we're going to invite 95 00:06:34,875 --> 00:06:38,489 a deeper breath in, more conscious breath. 96 00:06:38,489 --> 00:06:42,966 Inhaling in through the nose, feeling the belly rise. 97 00:06:44,817 --> 00:06:47,115 And then pausing at the top for two beats. 98 00:06:47,115 --> 00:06:50,060 You'll count one, two 99 00:06:50,060 --> 00:06:53,548 and then exhale, release and let go of everything. 100 00:06:53,548 --> 00:06:57,936 Belly softens, naval drops down towards the spine. 101 00:06:57,936 --> 00:06:59,639 So, I'll explain that a couple more times 102 00:06:59,639 --> 00:07:01,361 'til you catch your rhythm. 103 00:07:01,361 --> 00:07:04,732 Hands still are moving in the circle. 104 00:07:04,732 --> 00:07:07,448 Be sure to relax your shoulders, relax your elbows. 105 00:07:07,448 --> 00:07:11,138 Make sure you're not clenching in the feet. 106 00:07:11,138 --> 00:07:15,950 It's a big inhale, here we go, through the nose. 107 00:07:17,664 --> 00:07:19,335 Inhale to full capacity 108 00:07:19,335 --> 00:07:23,155 and at that top point you're gonna retain the breath, 109 00:07:23,155 --> 00:07:27,480 full belly, full of air and you're gonna count one, 110 00:07:27,480 --> 00:07:30,383 two and then slow and controlled exhale. 111 00:07:30,383 --> 00:07:32,185 And that's your rhythm. 112 00:07:32,185 --> 00:07:35,782 Slow and controlled exhale to release, naval draws down to the 113 00:07:35,782 --> 00:07:41,061 earth and then as you're ready big inhale to fill the lower 114 00:07:41,061 --> 00:07:45,565 belly, the diaphragm expands. 115 00:07:45,565 --> 00:07:48,591 We inhale to our highest point, 116 00:07:48,591 --> 00:07:51,538 belly full and count one, 117 00:07:51,538 --> 00:07:55,308 two and then soften. 118 00:07:55,308 --> 00:07:58,978 Slow and controlled exhale, you'll feel the warmth of your 119 00:07:58,978 --> 00:08:03,441 hands as the belly, 120 00:08:03,441 --> 00:08:05,881 naval drops down. 121 00:08:07,271 --> 00:08:09,689 Alright, I'll explain one more time then you'll take it away. 122 00:08:09,689 --> 00:08:13,126 So we inhale in deeply through the nose, 123 00:08:13,126 --> 00:08:16,663 filling the diaphragm, that belly, with air. 124 00:08:16,663 --> 00:08:19,157 Your hands will rise. 125 00:08:19,157 --> 00:08:22,168 Once you get to the top of your exhale, 126 00:08:22,168 --> 00:08:27,574 you'll lovingly count one beat, then two beats and then with 127 00:08:27,574 --> 00:08:31,711 slow control awareness we're gonna exhale 128 00:08:31,711 --> 00:08:34,386 but it's nice and easy. So it's not just emptying. 129 00:08:35,591 --> 00:08:40,352 A slow descend of the naval down to the earth. 130 00:08:40,352 --> 00:08:45,158 Now, close your eyes if they are not still closed and play with 131 00:08:45,158 --> 00:08:48,561 this little rhythm, this dance of the breath. 132 00:08:48,561 --> 00:08:50,129 Here we go. 133 00:08:51,879 --> 00:08:55,040 (light piano music) 134 00:09:34,407 --> 00:09:35,569 You're doing great, 135 00:09:35,569 --> 00:09:37,580 just bring your attention back to the breath. 136 00:09:37,580 --> 00:09:39,853 Do one more cycle. 137 00:09:52,826 --> 00:09:57,130 Great, and then however that went just nod to that. 138 00:09:57,130 --> 00:09:59,732 Say thank you to yourself for practicing 139 00:09:59,732 --> 00:10:01,334 a little breath control. 140 00:10:01,334 --> 00:10:03,570 You're gonna allow the knees to come apart. 141 00:10:03,570 --> 00:10:06,539 Now, we're gonna walk the soles of the feet together, 142 00:10:06,539 --> 00:10:09,698 allow the knees to fall out wide. 143 00:10:09,698 --> 00:10:12,011 And now you're gonna bring the hands to the rib cage. 144 00:10:12,011 --> 00:10:14,747 So we're just bringing 'em from the belly up to the rib cage and 145 00:10:14,747 --> 00:10:16,316 then up to the, no, just kidding. 146 00:10:16,316 --> 00:10:17,917 So hands are gonna come on to the belly. 147 00:10:17,917 --> 00:10:21,254 You're gonna start to experience a nice opening, 148 00:10:21,254 --> 00:10:22,555 yes, through the hips. 149 00:10:22,555 --> 00:10:26,585 Ah, I'm sore so I'm feeling, feeling it today. 150 00:10:26,585 --> 00:10:28,294 Alright, check in with the neck again. 151 00:10:28,294 --> 00:10:31,598 Just make sure it's nice and long and then here we go, 152 00:10:31,598 --> 00:10:34,868 back to the rhythm of our breath. 153 00:10:34,868 --> 00:10:37,770 Inhale, send that directional breath down, 154 00:10:37,770 --> 00:10:39,239 down, down to the base of the spine. 155 00:10:39,239 --> 00:10:41,040 Feel the belly, expand. 156 00:10:41,040 --> 00:10:44,177 This time use the warmth of your hands on your rib cage to feel 157 00:10:44,177 --> 00:10:47,886 that expansion or to try. 158 00:10:47,886 --> 00:10:52,886 And then exhale you can even use a gentle push of the hands to 159 00:10:52,886 --> 00:10:55,455 feel that rib cage, particularly the lower ribs, 160 00:10:55,455 --> 00:10:57,457 get real heavy. 161 00:10:58,725 --> 00:11:01,685 Inhale, feel the expansion. 162 00:11:03,863 --> 00:11:07,567 Exhale, a soft easy contraction. 163 00:11:09,411 --> 00:11:10,570 Keep it going. 164 00:11:10,570 --> 00:11:13,573 Course nice opening through the hips continues, 165 00:11:13,573 --> 00:11:15,575 breathing deep. 166 00:11:28,454 --> 00:11:32,792 Now keep the rhythm of breath going as you have it here or, 167 00:11:32,792 --> 00:11:35,662 once again, add the breath retention at the top. 168 00:11:35,662 --> 00:11:39,632 You'll count two beats and then slow controlled exhale 169 00:11:39,632 --> 00:11:41,634 as you breathe out. 170 00:11:42,869 --> 00:11:47,307 Close your eyes if you feel brave just to help bring that 171 00:11:47,307 --> 00:11:50,014 attention and that awareness inward. 172 00:12:02,522 --> 00:12:03,890 We'll do one more here. 173 00:12:03,890 --> 00:12:06,492 Just start to notice how the quality of 174 00:12:06,492 --> 00:12:07,760 your energy is changing. 175 00:12:07,760 --> 00:12:11,250 Maybe your 176 00:12:11,250 --> 00:12:14,200 nervous system's having a response to your slow 177 00:12:14,200 --> 00:12:17,003 and controlled breath patterns. 178 00:12:17,003 --> 00:12:18,464 Just pay attention. 179 00:12:26,967 --> 00:12:29,282 And then gently bat the eyelashes open. 180 00:12:29,282 --> 00:12:31,117 You're gonna take your fingertips to the 181 00:12:31,117 --> 00:12:32,218 outer edges of your legs. 182 00:12:32,218 --> 00:12:35,188 Just allow them to help guide the knees back together. 183 00:12:35,188 --> 00:12:37,590 Press up off the balls to your feet and your toes and you're 184 00:12:37,590 --> 00:12:39,559 gonna hug the knees into the chest. 185 00:12:39,559 --> 00:12:42,495 Interlace the fingertips, squeeze knees up 186 00:12:42,495 --> 00:12:43,630 towards the chest or heart. 187 00:12:43,630 --> 00:12:46,199 Scoop the tailbone up towards the sky. 188 00:12:46,199 --> 00:12:48,034 And if it feels good, if it feels right, 189 00:12:48,034 --> 00:12:49,836 you might rock gently side to side. 190 00:12:49,836 --> 00:12:54,841 Small movement, big movement, find what feels good. 191 00:12:54,841 --> 00:12:59,979 Continue to breathe nice full conscious breaths here. 192 00:12:59,979 --> 00:13:02,259 So the practice today 193 00:13:02,259 --> 00:13:06,853 really reminding us if you get one 194 00:13:06,853 --> 00:13:10,156 thing out of this video, just a reminder that whenever you feel 195 00:13:10,156 --> 00:13:14,824 disconnected from yourself 196 00:13:14,824 --> 00:13:18,064 or if you feel that impossibility of 197 00:13:18,064 --> 00:13:22,268 connecting to others like nobody's noticing you or the 198 00:13:22,268 --> 00:13:26,539 whole world is against you these inevitable thoughts and feelings 199 00:13:26,539 --> 00:13:31,511 that will come into our journey. 200 00:13:32,720 --> 00:13:36,649 If anything remember that you have the power to close your 201 00:13:36,649 --> 00:13:38,618 eyes, maybe get on the ground if you can, 202 00:13:38,618 --> 00:13:41,821 but you don't always have to, but to return to your breath for 203 00:13:41,821 --> 00:13:43,823 that connection that you're seeking. 204 00:13:46,025 --> 00:13:49,762 So we often kind of look for all these quick fixes but really 205 00:13:49,762 --> 00:13:53,533 breath practice above all practices is just a great 206 00:13:53,533 --> 00:13:56,769 reminder that we have the power to connect to find that 207 00:13:56,769 --> 00:14:00,039 connection right here, right within. 208 00:14:02,308 --> 00:14:04,043 Via the breath. 209 00:14:04,043 --> 00:14:06,079 Squeeze the knees into your chest. 210 00:14:06,079 --> 00:14:07,747 Relax the shoulders down to the earth. 211 00:14:07,747 --> 00:14:11,350 Again, imagine your yoga mat or the earth rising up to meet your 212 00:14:11,350 --> 00:14:13,419 back body, nice and supported here. 213 00:14:13,419 --> 00:14:14,855 Bring some energy into the feet 214 00:14:14,855 --> 00:14:17,557 by flexing the soles of the feet. 215 00:14:17,557 --> 00:14:21,327 Maybe spreading the toes, those yogi toes. 216 00:14:21,327 --> 00:14:24,297 Alright, now with your breath, big inhale. 217 00:14:24,297 --> 00:14:29,086 Feel the belly, the ribs expand 218 00:14:29,086 --> 00:14:32,038 and then exhale. Naval pulls in. 219 00:14:34,273 --> 00:14:36,109 Again, big inhale. 220 00:14:36,109 --> 00:14:38,111 Feel the breath travel down. 221 00:14:40,593 --> 00:14:44,584 And exhale, naval draws in and maybe the knees are out here and 222 00:14:44,584 --> 00:14:47,620 you can just imagine your hands on your belly or your rib cage. 223 00:14:47,620 --> 00:14:49,922 You don't necessarily have to feel the tops your legs on your 224 00:14:49,922 --> 00:14:54,413 belly so just work with your beautiful body here today 225 00:14:54,413 --> 00:14:59,232 and train your mind to keep circling back to that 226 00:14:59,232 --> 00:15:03,569 connection with your breath. 227 00:15:03,569 --> 00:15:07,106 Alright, now all together, here we go another big 228 00:15:07,106 --> 00:15:09,108 inhale in through the nose. 229 00:15:11,077 --> 00:15:15,047 Now this time naval draws in, we scoop the tailbone up and as you 230 00:15:15,047 --> 00:15:19,445 exhale, we're gonna peel, head, neck and shoulders up. 231 00:15:20,768 --> 00:15:23,548 You can grab the outer edges of the feet if you like 232 00:15:23,548 --> 00:15:27,129 or stay here and 233 00:15:27,129 --> 00:15:30,129 yes, you guessed it, breathe. 234 00:15:30,129 --> 00:15:31,197 This is your test. 235 00:15:31,197 --> 00:15:34,200 Sometimes it's not a big pretzel-y position. 236 00:15:34,200 --> 00:15:37,970 Feel the length between each vertebra as you squeeze the 237 00:15:37,970 --> 00:15:40,426 tailbone up and draw the naval down. 238 00:15:40,426 --> 00:15:43,242 Then open up through your chest. 239 00:15:43,242 --> 00:15:45,678 Find a softness in the face. 240 00:15:45,678 --> 00:15:50,516 And this is where we breathe full loving breaths and try to 241 00:15:50,516 --> 00:15:54,554 find a sense of grace within this contraction, 242 00:15:54,554 --> 00:15:56,856 within this tight position. 243 00:15:56,856 --> 00:15:59,225 How do you find a sense of ease when you're 244 00:15:59,225 --> 00:16:01,694 put in a tight position? 245 00:16:01,694 --> 00:16:04,565 Can you remember to stay 246 00:16:04,565 --> 00:16:08,334 connected to your breath? 247 00:16:08,334 --> 00:16:10,670 Yourself? Your spirit? 248 00:16:12,872 --> 00:16:14,874 Relax through the throat. 249 00:16:18,444 --> 00:16:20,246 Take one more cycle of breath here, 250 00:16:20,246 --> 00:16:22,882 close your eyes. 251 00:16:22,882 --> 00:16:27,486 Taste a bit of vulnerability as you squeeze and lift and try to 252 00:16:27,486 --> 00:16:29,994 maintain that fullness of breath. 253 00:16:32,425 --> 00:16:35,928 Nice and then on an exhale release everything. 254 00:16:35,928 --> 00:16:38,731 Bring the feet to the ground, you're gonna turn to one side 255 00:16:38,731 --> 00:16:44,170 any side and you're gonna slowly press all the way up. 256 00:16:44,170 --> 00:16:48,407 Nice work, best you can let's keep this party going by 257 00:16:48,407 --> 00:16:50,576 breathing nice full deep breaths. 258 00:16:50,576 --> 00:16:55,214 Keep breathing as you transition all the way to all fours. 259 00:17:00,853 --> 00:17:04,624 When you get there, find your Tabletop Position. 260 00:17:04,624 --> 00:17:06,559 Press away from the earth. 261 00:17:06,559 --> 00:17:09,494 Feel that connection. 262 00:17:09,494 --> 00:17:13,062 Nice fullness of breath, breathing into the belly. 263 00:17:16,836 --> 00:17:20,640 And then release the floodgates, connect breath and body with the 264 00:17:20,640 --> 00:17:23,075 simple Cat-Cow so you're gonna drop the belly. 265 00:17:23,075 --> 00:17:26,546 Tailbone goes up, we open the chest inhale to look forward. 266 00:17:28,220 --> 00:17:29,949 And then come on now rinse it out. 267 00:17:29,949 --> 00:17:33,953 Cleansing breath as you exhale, round through the spine. 268 00:17:33,953 --> 00:17:35,955 Chin to chest. 269 00:17:35,955 --> 00:17:39,492 Now close your eyes as you continue this movement inhaling 270 00:17:39,492 --> 00:17:42,662 to drop the belly and open the heart 271 00:17:42,662 --> 00:17:45,064 and exhale the press in your foundation. 272 00:17:45,064 --> 00:17:47,400 Round through, chin to chest. 273 00:17:47,400 --> 00:17:50,102 Keep it going. 274 00:18:06,487 --> 00:18:10,523 On your next inhale, come to a nice neutral spine and we're 275 00:18:10,523 --> 00:18:13,659 gonna slowly extend the right leg out, 276 00:18:13,659 --> 00:18:16,796 find the stretch of the full leg and then nice and easy just 277 00:18:16,796 --> 00:18:20,166 step it all the way into a nice low lounge. 278 00:18:20,166 --> 00:18:23,436 Front knee over front ankle, you're gonna swim the fingertips 279 00:18:23,436 --> 00:18:26,806 behind and here's our big heart opener as you press into the 280 00:18:26,806 --> 00:18:29,942 right heel, press into the back foot. 281 00:18:29,942 --> 00:18:34,480 Slowly lift the heart and chest and find that fullness of breath 282 00:18:34,480 --> 00:18:37,049 here as we stretch through the pecs, 283 00:18:37,049 --> 00:18:38,884 tailbone lengthens down. 284 00:18:38,884 --> 00:18:42,054 We squeeze and hug everything into the midline. 285 00:18:42,054 --> 00:18:44,924 Spiraling back to your center, your core. 286 00:18:44,924 --> 00:18:47,737 Full, deep breaths. 287 00:18:47,737 --> 00:18:50,629 Lean in, stick with me. 288 00:18:50,629 --> 00:18:53,399 Stick with your practice. 289 00:18:53,399 --> 00:18:55,401 Connect. 290 00:19:03,876 --> 00:19:06,078 Good, gently release. 291 00:19:06,078 --> 00:19:07,780 Stick with the sound of your breath as the 292 00:19:07,780 --> 00:19:09,745 hands come back to the earth. 293 00:19:09,745 --> 00:19:13,653 And you're gonna slowly walk the right foot all the way gently 294 00:19:13,653 --> 00:19:14,987 over to the left side of your mat. 295 00:19:14,987 --> 00:19:18,891 Keep the toes active in both feet and we come into a 296 00:19:18,891 --> 00:19:20,459 One-Legged Pigeon here. 297 00:19:20,459 --> 00:19:23,162 So inhale, open the chest again. 298 00:19:23,162 --> 00:19:25,698 If this stretch is too deep for you today at this point, 299 00:19:25,698 --> 00:19:27,066 well maybe it's first thing in the morning, 300 00:19:27,066 --> 00:19:29,777 you're gonna bring your right heel in. 301 00:19:29,777 --> 00:19:33,450 And then we breathe deep here if you want to find soft easy 302 00:19:33,450 --> 00:19:36,876 movement here that feels good you might consider looking past 303 00:19:36,876 --> 00:19:39,478 one shoulder and then the other. 304 00:19:39,478 --> 00:19:44,439 Again, keep energy in all toes. 305 00:19:49,422 --> 00:19:51,390 Then press fingertips into the earth, 306 00:19:51,390 --> 00:19:53,059 lift the chest. 307 00:19:53,059 --> 00:19:55,628 Option here to bring the palms together at heart center, 308 00:19:55,628 --> 00:19:58,130 Namaste, your body will tell you that's not for you today. 309 00:19:58,130 --> 00:20:00,866 You may need the support of the ground. 310 00:20:00,866 --> 00:20:03,803 Then everyone release come back to all fours. 311 00:20:03,803 --> 00:20:07,206 Listening to the sound of your breath. 312 00:20:07,206 --> 00:20:10,041 All the way through, through every transition. 313 00:20:10,041 --> 00:20:11,844 Then we'll extend the left toes out. 314 00:20:11,844 --> 00:20:15,181 Find a little stretch here in the calf, the Achilles. 315 00:20:15,181 --> 00:20:17,249 Keep length through the neck, awareness through 316 00:20:17,249 --> 00:20:20,319 all four sides of the torso. 317 00:20:20,319 --> 00:20:22,721 And then bring it all the way up as you're ready, 318 00:20:22,721 --> 00:20:24,323 nice low lunge. 319 00:20:24,323 --> 00:20:25,791 Find your foundation here. 320 00:20:25,791 --> 00:20:28,594 Feel that connection, that support. 321 00:20:28,594 --> 00:20:30,796 And you'll interlace the fingertips behind. 322 00:20:30,796 --> 00:20:34,467 Press into the front foot firmly. 323 00:20:34,467 --> 00:20:37,599 So find your foundation and then press into the back foot firmly. 324 00:20:37,599 --> 00:20:41,073 Interlace, draw the knuckles down and away. 325 00:20:41,073 --> 00:20:43,209 And squeeze. 326 00:20:43,209 --> 00:20:44,877 Inner thighs come into the midline. 327 00:20:44,877 --> 00:20:46,245 Naval draws in and up. 328 00:20:46,245 --> 00:20:50,268 Find that support from within, open the chest. 329 00:20:50,268 --> 00:20:52,137 And breathe. 330 00:20:57,756 --> 00:21:00,259 If you have been distracted up until now, 331 00:21:00,259 --> 00:21:02,094 it's understandable. 332 00:21:02,094 --> 00:21:05,231 So use this moment here in this shape, 333 00:21:05,231 --> 00:21:07,900 this posture to listen to the sound. 334 00:21:07,900 --> 00:21:12,371 To really listen to the sound of your breath. 335 00:21:12,371 --> 00:21:15,516 You'll know if you're holding your breath here. 336 00:21:20,680 --> 00:21:22,714 Great, take one more cycle of breath. 337 00:21:24,987 --> 00:21:27,686 Then slowly release, fingertips come to the earth. 338 00:21:27,686 --> 00:21:29,388 We're gonna walk the left foot over towards 339 00:21:29,388 --> 00:21:31,590 the right side of the mat. 340 00:21:31,590 --> 00:21:35,528 And slowly come closer to the earth. 341 00:21:35,528 --> 00:21:37,830 If this stretch is too deep for you here, 342 00:21:37,830 --> 00:21:42,067 draw the left heel in, press into the back foot firmly, 343 00:21:42,067 --> 00:21:44,904 lift the chest. 344 00:21:44,904 --> 00:21:49,141 Breathe deep. Send breath down to your guts. 345 00:21:49,141 --> 00:21:53,236 That deep listening point. A wonderful place of connect. 346 00:21:56,982 --> 00:22:00,746 Stay here, if it feels right hands come together 347 00:22:00,746 --> 00:22:03,109 at the heart center for one breath. 348 00:22:03,109 --> 00:22:08,627 Inhale deeply, and exhale to relax the shoulders down. 349 00:22:10,456 --> 00:22:13,799 Beautiful, now everyone bring the palms to the ground. 350 00:22:13,799 --> 00:22:16,235 Find your support system, connect to your core as you come 351 00:22:16,235 --> 00:22:19,283 all the way back to all fours. 352 00:22:22,541 --> 00:22:24,973 Inhale to drop the belly. 353 00:22:26,526 --> 00:22:28,918 Exhale to round through the spine. 354 00:22:31,491 --> 00:22:34,602 Inhale to drop the belly, close your eyes, listen. 355 00:22:36,459 --> 00:22:39,094 Exhale to round through the spine. 356 00:22:41,360 --> 00:22:43,829 Inhale, Tabletop Position. 357 00:22:43,829 --> 00:22:46,058 Nice neutral spine, 358 00:22:46,058 --> 00:22:49,368 elbows come right where the hands are. 359 00:22:49,368 --> 00:22:52,371 Palms pressed firmly into the mat. 360 00:22:52,371 --> 00:22:54,373 Curl the toes under. 361 00:22:54,373 --> 00:22:56,141 Finishing with a Dolphin Pose today. 362 00:22:56,141 --> 00:22:57,976 Just an inversion. 363 00:22:57,976 --> 00:23:01,413 You're gonna press into all 10 fingerprints or all of your 364 00:23:01,413 --> 00:23:03,782 fingerprints, excuse me, and then here you go. 365 00:23:03,782 --> 00:23:07,446 From your center, lift the hips up high. 366 00:23:08,254 --> 00:23:10,155 Coming into your private little love cave. 367 00:23:10,155 --> 00:23:12,358 If this is not great for your shoulders, 368 00:23:12,358 --> 00:23:13,859 then give it a Downward Facing Dog, 369 00:23:13,859 --> 00:23:15,861 you can lift up. 370 00:23:17,396 --> 00:23:19,098 So we're in Downward Dog here. 371 00:23:19,098 --> 00:23:22,167 I'm definitely coming into my own private little of cave with 372 00:23:22,167 --> 00:23:24,803 this talk today or we're in Dolphin 373 00:23:24,803 --> 00:23:26,905 and we're gonna pedal it out. 374 00:23:26,905 --> 00:23:29,842 Bringing the head below the heart space 375 00:23:29,842 --> 00:23:30,976 here for your inversion. 376 00:23:30,976 --> 00:23:32,944 Draw the shoulders away from the ears, 377 00:23:32,944 --> 00:23:35,914 breathe deep. 378 00:23:36,692 --> 00:23:38,260 Connect. 379 00:23:39,426 --> 00:23:43,411 Our ability and our willingness to connect to ourselves, 380 00:23:46,458 --> 00:23:50,284 depicts and informs, 381 00:23:50,284 --> 00:23:55,301 is our ability and willingness to connect to others. 382 00:23:58,237 --> 00:24:03,275 So like you love yourself, one more big inhale in and then use 383 00:24:03,275 --> 00:24:08,113 your exhale to slowly bring the knees back down. 384 00:24:08,113 --> 00:24:10,182 Bring the knees together, really together, 385 00:24:10,182 --> 00:24:13,752 or take them nice and wide so listen to your body 386 00:24:13,752 --> 00:24:15,884 for Child's Pose. 387 00:24:22,090 --> 00:24:26,365 Now, draw your attention inward 388 00:24:26,365 --> 00:24:31,603 one last time here on the mat in your practice. 389 00:24:31,603 --> 00:24:33,605 Slow down your breath. 390 00:24:36,275 --> 00:24:38,277 And notice how you feel. 391 00:24:43,315 --> 00:24:45,551 Notice the quality of your breath. 392 00:24:48,120 --> 00:24:50,756 Notice the soft easy ebb and flow, 393 00:24:50,756 --> 00:24:54,505 the movement that your breath creates in your physical body 394 00:24:56,695 --> 00:24:59,868 and then last, but not least, 395 00:25:02,080 --> 00:25:05,149 crack a little smile. A little inner smile here. 396 00:25:07,539 --> 00:25:12,211 Find a tiny moment of joy for the sheer fact that aha we do 397 00:25:12,211 --> 00:25:14,241 have the tools 398 00:25:14,241 --> 00:25:19,017 and everything we need to feel connection. 399 00:25:19,017 --> 00:25:22,119 To feel that connection 400 00:25:22,119 --> 00:25:25,816 that sometimes goes missing. 401 00:25:30,596 --> 00:25:32,064 Then stay here if you want. 402 00:25:32,064 --> 00:25:33,766 One minute, two minute, three minutes, 403 00:25:33,766 --> 00:25:38,267 four minutes, five minutes, ten minutes 404 00:25:38,267 --> 00:25:40,372 or gently press into your foundation. 405 00:25:40,372 --> 00:25:45,377 Tuck the chin, and we'll roll it up. 406 00:25:47,845 --> 00:25:50,916 Wow. Feel that flush of energy. 407 00:25:58,791 --> 00:26:01,066 We'll draw the hands together at the heart. 408 00:26:03,996 --> 00:26:08,834 Hold onto that connection, this connection to our self 409 00:26:08,834 --> 00:26:11,289 and to one another. 410 00:26:11,289 --> 00:26:14,673 Just think about how many hundreds, 411 00:26:14,673 --> 00:26:19,011 maybe thousands of people who are practicing with you, 412 00:26:19,011 --> 00:26:20,625 with me, with us. 413 00:26:22,184 --> 00:26:25,550 And the next time you feel disconnected 414 00:26:25,550 --> 00:26:30,250 or alone or just out of alignment, 415 00:26:30,250 --> 00:26:32,524 return to this practice. 416 00:26:32,524 --> 00:26:33,692 Thank you so much. 417 00:26:33,692 --> 00:26:35,828 Let me know how it goes down below. 418 00:26:35,828 --> 00:26:38,768 Hope you have a great rest of the day. 419 00:26:38,768 --> 00:26:41,086 Namaste. 420 00:26:41,086 --> 00:26:44,757 (upbeat music)