1
00:00:00,615 --> 00:00:02,792
- What's up everyone?
Welcome to Yoga With Adriene,

2
00:00:02,792 --> 00:00:05,208
I'm Adriene and this is Benji

3
00:00:05,208 --> 00:00:08,417
and today we have an awesome
Yoga for Creativity practice.

4
00:00:08,417 --> 00:00:11,583
So hop into something
comfy and let's get started.

5
00:00:11,583 --> 00:00:16,583
(gentle music)

6
00:00:24,708 --> 00:00:26,667
Okay, hi everyone
and welcome.

7
00:00:26,667 --> 00:00:28,959
Let's begin seated today.

8
00:00:28,959 --> 00:00:32,290
So take your time
coming on down to the ground.

9
00:00:33,291 --> 00:00:36,750
And as you come into a
nice cross-legged seat,

10
00:00:36,750 --> 00:00:39,792
begin to notice
your breath immediately.

11
00:00:39,792 --> 00:00:42,291
And take your
time as you settle in.

12
00:00:42,291 --> 00:00:43,875
Allow the day thus far and

13
00:00:43,875 --> 00:00:46,792
whatever's happened up
until this present moment,

14
00:00:46,792 --> 00:00:50,792
allow it to slowly begin
to fade away.

15
00:00:50,792 --> 00:00:52,375
(chuckles)

16
00:00:52,375 --> 00:00:55,041
And as you gently begin
to deepen you breath here,

17
00:00:55,041 --> 00:00:57,500
coming into Sukhasana

18
00:00:59,125 --> 00:01:01,583
take a moment
to also politely put

19
00:01:01,583 --> 00:01:04,500
whatever you have on
the agenda for the future,

20
00:01:04,500 --> 00:01:07,583
just politely put it on hold.

21
00:01:07,583 --> 00:01:10,417
So obviously this
doesn't just snap into place.

22
00:01:10,417 --> 00:01:14,959
Boom, I'm here in the present
moment but it's the awareness

23
00:01:14,959 --> 00:01:17,000
and the conscious choice

24
00:01:18,125 --> 00:01:19,917
that brings us slowly

25
00:01:19,917 --> 00:01:22,125
but surely closer inward.

26
00:01:24,417 --> 00:01:27,834
And closer toward

27
00:01:28,542 --> 00:01:32,750
where we're going
to set our intentions

28
00:01:34,166 --> 00:01:35,583
to reside.

29
00:01:37,959 --> 00:01:40,542
So to summarize,

30
00:01:40,542 --> 00:01:42,500
let go of the day thus far.

31
00:01:45,125 --> 00:01:48,959
Get whatever you
have on the to-do list

32
00:01:48,959 --> 00:01:50,917
a gentle wave goodbye for now

33
00:01:52,583 --> 00:01:56,125
and choose to do
your very best throughout this

34
00:01:56,125 --> 00:02:00,291
practice to simply
reside in the present moment.

35
00:02:00,291 --> 00:02:03,708
Whatever that feels like,
whatever's going on in the body,

36
00:02:03,708 --> 00:02:05,708
whatever thoughts come up

37
00:02:09,583 --> 00:02:11,708
and we're gonna
use a Pranayama

38
00:02:11,708 --> 00:02:15,750
technique or a little
Pranayama breath count to anchor

39
00:02:15,750 --> 00:02:20,834
ourselves, our busy minds and
the body into the present moment

40
00:02:20,834 --> 00:02:25,792
so nice and slow as you're ready
you're gonna take your left hand

41
00:02:25,792 --> 00:02:27,417
to your heart center.

42
00:02:29,625 --> 00:02:32,250
And your right hand
gently to your lower belly.

43
00:02:34,792 --> 00:02:37,291
And then, of course, you can
peek at me whenever you need to

44
00:02:37,291 --> 00:02:40,959
but as always but particularly
with today's practice really see

45
00:02:40,959 --> 00:02:44,041
if you can allow the
sound of my voice to guide you.

46
00:02:44,041 --> 00:02:47,417
So won't always, perhaps,
need to look at the video.

47
00:02:50,792 --> 00:02:52,166
But of course look
at it whenever you need.

48
00:02:52,166 --> 00:02:53,291
(laughs)

49
00:02:53,291 --> 00:02:55,625
So tuck the chin gently,

50
00:02:55,625 --> 00:02:58,125
a little reverent bows you sit

51
00:02:58,125 --> 00:03:00,708
up nice and tall and
feel that lengthening

52
00:03:00,708 --> 00:03:02,708
in the back of the neck.

53
00:03:04,500 --> 00:03:08,041
And then as you're comfortable,
close your eyes or just maybe

54
00:03:08,041 --> 00:03:10,166
soften your gaze down your nose.

55
00:03:13,625 --> 00:03:17,917
So there's a definite normal
human need to kind of

56
00:03:17,917 --> 00:03:20,375
see what's going on.

57
00:03:20,375 --> 00:03:23,041
Just to see how it's done,
to be shown,

58
00:03:23,041 --> 00:03:25,834
and part of the creativity
practice today is to really

59
00:03:25,834 --> 00:03:28,625
challenge yourself to
use my voice to guide you.

60
00:03:28,625 --> 00:03:30,458
Again, there will be moments
where you need to look at the

61
00:03:30,458 --> 00:03:32,917
video and you should,
that's why I'm here.

62
00:03:32,917 --> 00:03:35,500
But I'm also here to guide you
to pull back another layer of

63
00:03:35,500 --> 00:03:38,834
the onion each time you
show up on your practice.

64
00:03:38,834 --> 00:03:42,000
Particularly if you've been
practicing with me for a while

65
00:03:42,000 --> 00:03:44,500
or in general for a while,
see if you can find some depth.

66
00:03:47,125 --> 00:03:50,083
And if you're new to the
practice and a bit worried about

67
00:03:50,083 --> 00:03:51,458
everything that
I'm saying, trust.

68
00:03:51,458 --> 00:03:56,333
Trust, trust me, trust yourself,
trust this practice

69
00:03:56,333 --> 00:03:58,500
and it's throughout this

70
00:03:59,458 --> 00:04:02,500
trust and this
willingness to really be in the

71
00:04:02,500 --> 00:04:05,708
present moment and
synchronize the breath

72
00:04:05,708 --> 00:04:08,375
with the body that we

73
00:04:08,375 --> 00:04:10,250
allow ourselves

74
00:04:11,750 --> 00:04:14,250
room for creativity.

75
00:04:18,541 --> 00:04:22,625
And creativity has so
many different flavors.

76
00:04:22,625 --> 00:04:25,375
So many different rasas.

77
00:04:25,375 --> 00:04:28,708
And can benefit so many
different types of people in so

78
00:04:28,708 --> 00:04:30,875
many different types of ways.

79
00:04:34,500 --> 00:04:37,875
So as you gently begin to deepen
your breath here breathing in to

80
00:04:37,875 --> 00:04:43,166
your belly, feeling the
expansion in the rib cage as you

81
00:04:43,166 --> 00:04:47,083
breathe in and the
softness as you breath out,

82
00:04:48,208 --> 00:04:51,125
see if you can keep an open mind
and again just commit to doing

83
00:04:51,125 --> 00:04:54,417
your best, commit to being
in the present moment

84
00:04:56,166 --> 00:05:00,583
and allow whatever's supposed to
happen throughout this practice,

85
00:05:00,583 --> 00:05:02,041
allow it to happen
without you necessarily

86
00:05:02,041 --> 00:05:04,041
having to do anything.

87
00:05:05,333 --> 00:05:07,333
Just see what comes up.

88
00:05:11,792 --> 00:05:14,542
You know, I think a lot of us
have been in that situation

89
00:05:14,542 --> 00:05:17,959
where you want something
creative to happen or you're

90
00:05:17,959 --> 00:05:20,750
looking for inspiration
and it always comes up in

91
00:05:20,750 --> 00:05:25,125
the most miraculous ways.

92
00:05:25,125 --> 00:05:28,083
Typically when
we're loosening our grip,

93
00:05:28,083 --> 00:05:31,291
present with our breath,
present in the moment,

94
00:05:31,291 --> 00:05:34,583
and allowing ourselves to
really fall into the flow.

95
00:05:38,792 --> 00:05:41,500
If you have not,
begin to deepen your breath.

96
00:05:41,500 --> 00:05:44,417
If you've tried
but maybe lost it,

97
00:05:44,417 --> 00:05:48,000
let's connect here with
a big inhale in together.

98
00:05:48,000 --> 00:05:50,834
Think of how many people are
breathing in together here in

99
00:05:50,834 --> 00:05:52,834
this moment all over the world.

100
00:05:55,375 --> 00:05:56,959
And then a long exhale.

101
00:05:56,959 --> 00:06:00,708
Again, breathing out with
people all over the world,

102
00:06:00,708 --> 00:06:02,834
connecting to the big picture.

103
00:06:04,125 --> 00:06:06,458
Good, again big inhale,
breathe in,

104
00:06:06,458 --> 00:06:10,417
feel that breath expand
throughout all four sides of the

105
00:06:10,417 --> 00:06:13,417
torso so nice, wide breath.

106
00:06:13,417 --> 00:06:15,417
And then exhale, release.

107
00:06:18,792 --> 00:06:21,542
Now we're gonna begin a little
Pranayama where we inhale for

108
00:06:21,542 --> 00:06:25,750
two counts, pause in the middle,
and then exhale for four.

109
00:06:25,750 --> 00:06:27,375
So we'll breathe in
and out for nothing

110
00:06:27,375 --> 00:06:29,041
and then I'll count us in.

111
00:06:29,041 --> 00:06:30,542
Peek at me when
you need to otherwise,

112
00:06:30,542 --> 00:06:32,458
again, use the sound
of my voice to guide you.

113
00:06:32,458 --> 00:06:34,792
So here we go, big inhale,
all together for nothing.

114
00:06:37,250 --> 00:06:39,417
And exhale, just
empty it out nice and easy,

115
00:06:39,417 --> 00:06:40,959
relax your shoulders.

116
00:06:41,834 --> 00:06:43,625
And inhale for two count,
here we go.

117
00:06:43,625 --> 00:06:46,458
Big breath in for one, two.

118
00:06:46,458 --> 00:06:48,291
Pause, retain the breath.

119
00:06:49,667 --> 00:06:53,792
And empty,
exhale for four, three,

120
00:06:53,792 --> 00:06:56,375
two, empty on the one.

121
00:06:56,375 --> 00:06:59,792
Big inhale for one, two.

122
00:07:00,667 --> 00:07:03,291
Pause,
lengthen through the crown

123
00:07:05,291 --> 00:07:07,959
and exhale for four,

124
00:07:07,959 --> 00:07:11,542
three, two, one.

125
00:07:11,542 --> 00:07:15,708
Nice work, Benji.
Big inhale for one, two.

126
00:07:15,708 --> 00:07:17,708
Pause.

127
00:07:19,750 --> 00:07:24,959
Exhale for four,
three, two, one.

128
00:07:24,959 --> 00:07:29,000
Again, big inhale for one, two.

129
00:07:29,000 --> 00:07:30,291
Pause.

130
00:07:33,208 --> 00:07:38,708
Empty it out on
four, three, two, one.

131
00:07:38,708 --> 00:07:41,291
Big inhale for one, two.

132
00:07:41,291 --> 00:07:43,291
Breathing into
the belly here, pause.

133
00:07:45,291 --> 00:07:49,458
Slow exhale for four, three,

134
00:07:49,458 --> 00:07:50,875
two, one.

135
00:07:50,875 --> 00:07:52,458
Last one, close your eyes,

136
00:07:52,458 --> 00:07:56,708
big inhale for one, two.

137
00:07:56,708 --> 00:07:58,291
Pause.

138
00:08:00,333 --> 00:08:04,667
Navel slowly draws
in for four, three,

139
00:08:04,667 --> 00:08:06,375
two and one.

140
00:08:06,375 --> 00:08:07,917
Beautiful, draw
the palms together.

141
00:08:07,917 --> 00:08:09,917
Take a deep breath in.

142
00:08:11,208 --> 00:08:13,208
And relax the
shoulders as you breathe out.

143
00:08:17,375 --> 00:08:20,166
Keep the pinkies pressing
together here if you have them.

144
00:08:20,166 --> 00:08:23,750
Press the thumbs
together if you have them.

145
00:08:23,750 --> 00:08:25,417
If you don't have
pinky or thumb here,

146
00:08:25,417 --> 00:08:27,166
get creative.

147
00:08:28,375 --> 00:08:30,041
Lean in.

148
00:08:30,959 --> 00:08:33,332
Coming to a little
Lotus Mudra here as

149
00:08:33,332 --> 00:08:36,250
you lift up gently
from the pelvic floor.

150
00:08:36,250 --> 00:08:37,207
Keep breathing deep.

151
00:08:37,207 --> 00:08:40,000
See if you can keep
that inhale deep and full like

152
00:08:40,000 --> 00:08:42,000
we did on the two count.

153
00:08:42,000 --> 00:08:44,333
And the exhale
a little bit longer like

154
00:08:44,333 --> 00:08:46,333
we did on the four count.

155
00:08:47,834 --> 00:08:51,000
Let the breath lead
the way, your spirit.

156
00:08:51,000 --> 00:08:53,417
Let it guide you throughout
our practice here today.

157
00:08:53,417 --> 00:08:54,834
This is your you time.

158
00:08:54,834 --> 00:08:56,375
The hard part is over,
you're here,

159
00:08:56,375 --> 00:08:58,708
you made it.
You're awesome.

160
00:08:58,708 --> 00:09:01,041
It's valiant,
it's beautiful, it's love.

161
00:09:01,041 --> 00:09:04,625
It's pure love showing up
here on the mat for yourself.

162
00:09:04,625 --> 00:09:08,667
It'll have an effect on you and
the way you move which then will

163
00:09:08,667 --> 00:09:12,667
have an effect on the way you
meet and greet others which then

164
00:09:12,667 --> 00:09:16,166
has an effect on our world!

165
00:09:16,166 --> 00:09:18,917
Okay, here we go deep breath in.

166
00:09:18,917 --> 00:09:21,125
Exhale, bow the
head to your hands,

167
00:09:21,125 --> 00:09:23,667
your Lotus Mudra here.

168
00:09:23,667 --> 00:09:27,583
Thumbs are gonna come
to your third eye point

169
00:09:27,583 --> 00:09:29,375
or just between the two brows.

170
00:09:30,708 --> 00:09:34,083
Yeah! So you create a little
shelf for your brow bone here.

171
00:09:34,083 --> 00:09:38,000
Start to feel a nice, long
stretch in the back of the neck.

172
00:09:38,000 --> 00:09:40,792
If your shoulders are creeping
up and your spine is starting to

173
00:09:40,792 --> 00:09:44,208
round forward here, see if you
can lift your sternum up to your

174
00:09:44,208 --> 00:09:48,250
chin and anchor some really
strong active weight in the

175
00:09:48,250 --> 00:09:50,625
shoulders so they're
drawing away from your ears.

176
00:09:52,417 --> 00:09:54,375
Keep breathing.

177
00:09:54,375 --> 00:09:55,625
Activate the upper back body

178
00:09:55,625 --> 00:09:57,417
by drawing the
shoulder blades together.

179
00:09:57,417 --> 00:10:00,959
It's gonna pull your
upper arm bones back in space.

180
00:10:02,250 --> 00:10:05,083
And then take another breath
here as we just get a little

181
00:10:05,083 --> 00:10:06,583
pressure on
that third eye point,

182
00:10:06,583 --> 00:10:09,208
that inner teacher,
that beautiful,

183
00:10:09,208 --> 00:10:13,000
beautiful chakra that
helps us

184
00:10:13,000 --> 00:10:16,333
move with inspiration,

185
00:10:16,333 --> 00:10:18,166
with wisdom.

186
00:10:23,792 --> 00:10:25,208
And this is a fun move.

187
00:10:25,208 --> 00:10:27,041
We're gonna draw up
from the pelvic floor,

188
00:10:27,041 --> 00:10:28,375
anchor the tops of the thighs.

189
00:10:28,375 --> 00:10:30,875
Again, use my breath
to guide (laughs)

190
00:10:30,875 --> 00:10:32,083
use my breath.

191
00:10:32,083 --> 00:10:34,458
Use my voice to guide you.
Move with your breath,

192
00:10:34,458 --> 00:10:35,625
here we go, inhale.

193
00:10:35,625 --> 00:10:37,917
Elbows are gonna draw forward.

194
00:10:39,083 --> 00:10:42,750
And then up and then
you'll release the thumbs,

195
00:10:42,750 --> 00:10:45,750
maybe trace your eyebrows
and open up through the chest.

196
00:10:45,750 --> 00:10:47,083
Draw the
shoulder blades together,

197
00:10:47,083 --> 00:10:48,917
thumbs back, pinkies forward.

198
00:10:48,917 --> 00:10:51,000
Big lift of the
heart all the way up,

199
00:10:51,000 --> 00:10:53,542
hug the elbows
into the side body.

200
00:10:53,542 --> 00:10:55,875
Nice and then
inhale reach for the sky.

201
00:10:57,291 --> 00:11:00,208
Exhale, squeeze
your wings back and in.

202
00:11:00,208 --> 00:11:03,375
Thumbs back, pinkies forward.

203
00:11:03,375 --> 00:11:06,959
Nice and then inhale, reach.
Last one.

204
00:11:06,959 --> 00:11:10,667
Exhale, upper back body
activated here as

205
00:11:10,667 --> 00:11:12,166
you draw the
shoulder blades together,

206
00:11:12,166 --> 00:11:14,625
thumbs back, pinkies forward.

207
00:11:14,625 --> 00:11:17,000
Beautiful now
inhale all the way up.

208
00:11:17,000 --> 00:11:18,125
Exhale, rain it down.

209
00:11:18,125 --> 00:11:20,333
Fingertips are
gonna kiss the mat.

210
00:11:20,333 --> 00:11:23,542
Keep the fingertips on
the mat but keep the palms up.

211
00:11:23,542 --> 00:11:26,417
As you inhale, reach
right fingertips up and over,

212
00:11:26,417 --> 00:11:28,500
side body stretch.
Keep it soft here.

213
00:11:30,125 --> 00:11:32,375
Now listen carefully, inhale in.

214
00:11:32,375 --> 00:11:33,708
Find length, exhale.

215
00:11:33,708 --> 00:11:36,583
Right fingertips come to the
earth on the left side

216
00:11:36,583 --> 00:11:38,875
and we're gonna slowly swoosh.

217
00:11:38,875 --> 00:11:42,333
Very fancy term, swoosh
all the way through center.

218
00:11:42,333 --> 00:11:44,083
So if you want to get
creative you can imagine,

219
00:11:44,083 --> 00:11:47,667
you know, fingertips moving
through water or sand here as

220
00:11:47,667 --> 00:11:50,041
you come all the
way to the right.

221
00:11:50,041 --> 00:11:51,625
Right fingertips
press into the earth.

222
00:11:51,625 --> 00:11:53,708
We inhale, open up
through the left side,

223
00:11:53,708 --> 00:11:56,208
nice and soft and
easy breathing in and out.

224
00:11:57,959 --> 00:12:00,917
Mmmm.

225
00:12:00,917 --> 00:12:03,667
Then inhale to
lengthen through the crown.

226
00:12:03,667 --> 00:12:06,708
Exhale, left fingertips come
down to the earth and same

227
00:12:06,708 --> 00:12:09,875
thing, through water or sand
all the way through back

228
00:12:09,875 --> 00:12:12,041
over to the left side.

229
00:12:12,041 --> 00:12:14,041
Reach it up, inhale.

230
00:12:15,500 --> 00:12:17,250
And exhale,
right fingertips down,

231
00:12:17,250 --> 00:12:19,708
coming on through, last time.

232
00:12:19,708 --> 00:12:21,959
Side body stretch.

233
00:12:24,000 --> 00:12:25,834
Great, then
anchor navel to spine,

234
00:12:25,834 --> 00:12:27,500
lift your heart,
come back up to center.

235
00:12:27,500 --> 00:12:30,583
Take a deep breath in, squeeze
the shoulders up to the ears.

236
00:12:31,834 --> 00:12:33,750
And then exhale to
let everything go.

237
00:12:33,750 --> 00:12:37,792
Oh my God, we totally
exhaled at the same time Benji.

238
00:12:40,875 --> 00:12:42,750
Alright, let's come
forward on to all fours.

239
00:12:42,750 --> 00:12:44,959
Take your time,
move with your breath.

240
00:12:44,959 --> 00:12:46,250
Find what feels good.

241
00:12:46,250 --> 00:12:48,959
The transitions are everything
especially for our home yoga

242
00:12:48,959 --> 00:12:51,625
practice where you can
do whatever feels good,

243
00:12:51,625 --> 00:12:52,917
whatever you like.

244
00:12:52,917 --> 00:12:55,708
You can yawn.

245
00:12:55,708 --> 00:13:00,208
You can move at a
tempo that's yours.

246
00:13:00,208 --> 00:13:01,667
You can pet your

247
00:13:03,208 --> 00:13:08,000
furry friend
or your child, regular child.

248
00:13:09,625 --> 00:13:13,041
And once you get there
spread the fingertips wide.

249
00:13:13,041 --> 00:13:15,208
Knees underneath the hip points,
wrists underneath the shoulders,

250
00:13:15,208 --> 00:13:17,417
press away from your yoga mat.

251
00:13:17,417 --> 00:13:19,000
And then immediately,
let's go right into it,

252
00:13:19,000 --> 00:13:20,917
dropping the belly,
opening the chest,

253
00:13:20,917 --> 00:13:23,166
Cow Pose.

254
00:13:23,166 --> 00:13:25,500
And then for today's
practice pause here and

255
00:13:25,500 --> 00:13:27,625
really close your eyes.

256
00:13:27,625 --> 00:13:29,625
You know the image
here right for Cow,

257
00:13:29,625 --> 00:13:32,625
why we call it cow.

258
00:13:32,625 --> 00:13:35,875
You're dropping your
utters to the ground.

259
00:13:35,875 --> 00:13:38,000
Seems so vulgar but it's not.

260
00:13:38,000 --> 00:13:40,583
Free the nipple!
Okay, sorry.

261
00:13:40,583 --> 00:13:42,375
Inhale, open your chest.

262
00:13:42,375 --> 00:13:44,667
Exhale, draw the
shoulders away from the ears.

263
00:13:46,083 --> 00:13:49,375
But now let's flip the script,
navel draws up and in.

264
00:13:49,375 --> 00:13:53,375
We curl up through the spine,
tailbone lengthens down and then

265
00:13:53,375 --> 00:13:55,250
you're gonna take a
cycle of breath here too

266
00:13:55,250 --> 00:13:57,458
and think of this image.
Close your eyes.

267
00:13:59,333 --> 00:14:01,667
Arch your back like a

268
00:14:03,458 --> 00:14:06,542
black Halloween cat.

269
00:14:06,542 --> 00:14:08,834
(chuckles)

270
00:14:08,834 --> 00:14:11,208
Okay, inhale,
Tabletop Position.

271
00:14:11,208 --> 00:14:14,000
Curl the toes under,
Downward Facing Dog.

272
00:14:14,000 --> 00:14:16,667
Take your time getting there,
move with your breath.

273
00:14:17,834 --> 00:14:20,375
So you are in charge
of the transitions today

274
00:14:20,375 --> 00:14:22,875
and everyday but really today.

275
00:14:24,834 --> 00:14:26,750
And then when you get there,
find what feels good.

276
00:14:26,750 --> 00:14:30,375
What are you
bringing to the canvas today?

277
00:14:30,375 --> 00:14:32,250
I'm bringing some sore legs.

278
00:14:41,208 --> 00:14:42,542
Check in.

279
00:14:42,542 --> 00:14:44,041
Set yourself up for greatness.

280
00:14:44,041 --> 00:14:47,500
Spread the fingertips, elbow
creases shine forward so your

281
00:14:47,500 --> 00:14:49,708
upper arm bones go
away from the ears.

282
00:14:49,708 --> 00:14:52,208
Lots of space.

283
00:14:52,208 --> 00:14:53,875
Inner thighs spiral in and out

284
00:14:53,875 --> 00:14:55,542
towards the back
edge of your mat.

285
00:14:55,542 --> 00:14:57,375
And then we hug
the lower ribs in.

286
00:14:57,375 --> 00:15:00,250
Take all that awesome center
work we did last month

287
00:15:00,250 --> 00:15:01,792
and draw the
navel in and up here.

288
00:15:01,792 --> 00:15:03,333
Find that connection.

289
00:15:05,208 --> 00:15:07,834
Yes, then bend
the knees generously,

290
00:15:07,834 --> 00:15:09,583
bring the belly
towards the tops of the thighs,

291
00:15:09,583 --> 00:15:11,166
inhale, carve a
line with the nose,

292
00:15:11,166 --> 00:15:13,917
look forward and
exhale to step one foot up,

293
00:15:13,917 --> 00:15:16,000
then the other.
Ragdoll to the top.

294
00:15:17,500 --> 00:15:20,000
Clasp opposite elbows
with your hands here,

295
00:15:20,000 --> 00:15:22,333
bend your knees and
find what feels good.

296
00:15:22,333 --> 00:15:26,166
A freestyle moment
with control, with breath.

297
00:15:26,166 --> 00:15:29,458
You know people are often asking
me for more intermediate and

298
00:15:29,458 --> 00:15:32,667
advanced sessions
here on YouTube.

299
00:15:32,667 --> 00:15:34,750
And I usually say,
"Well go to the membership.

300
00:15:34,750 --> 00:15:37,041
"There's more of those there."

301
00:15:37,041 --> 00:15:39,750
But I also like to say,
are you breathing?

302
00:15:39,750 --> 00:15:42,542
Is your breath a priority?

303
00:15:42,542 --> 00:15:44,917
Is the movement
coming out of your breath?

304
00:15:44,917 --> 00:15:46,959
Or is it the opposite?

305
00:15:46,959 --> 00:15:48,667
That is intermediate.

306
00:15:48,667 --> 00:15:50,458
That is advanced.

307
00:15:50,458 --> 00:15:52,333
Breath first, breath first.

308
00:15:54,333 --> 00:15:56,875
So drop into your breath.

309
00:15:56,875 --> 00:15:59,208
And when you're ready,
release the fingertips,

310
00:15:59,208 --> 00:16:01,542
take a big inhale in.

311
00:16:01,542 --> 00:16:03,208
And a long breath out.

312
00:16:03,208 --> 00:16:06,458
Think four, three, two, one.

313
00:16:06,458 --> 00:16:09,417
And then when you're ready,
slowly roll it up.

314
00:16:09,417 --> 00:16:12,333
All the way to standing.
Take your time.

315
00:16:12,333 --> 00:16:13,542
There's no rush.

316
00:16:22,333 --> 00:16:26,250
And when you arrive
see if you can fully

317
00:16:26,250 --> 00:16:28,250
embody this Mountain Pose.

318
00:16:28,250 --> 00:16:31,291
Whatever that means to you.

319
00:16:31,291 --> 00:16:33,333
Let my invitation to fully

320
00:16:33,333 --> 00:16:36,000
embody this Tadasana.

321
00:16:37,417 --> 00:16:39,917
Change the way you exist and

322
00:16:39,917 --> 00:16:41,417
the way that we
breathe in this pose.

323
00:16:43,792 --> 00:16:46,583
So I often give
a ton of, you know,

324
00:16:46,583 --> 00:16:47,792
ideas for what to do here.

325
00:16:47,792 --> 00:16:51,166
Today I'm gonna allow
you to just find an image,

326
00:16:51,166 --> 00:16:55,250
find some actions, find a
breath that works for you here.

327
00:16:55,250 --> 00:16:57,708
Find a little inspiration
within this posture.

328
00:17:01,417 --> 00:17:04,040
I'll give you one hint,
prioritize your breath and then

329
00:17:04,040 --> 00:17:06,333
always think of your spine.

330
00:17:06,333 --> 00:17:08,791
The energy that runs
up and down the spine.

331
00:17:12,875 --> 00:17:15,916
Awesome.
Bend the knees softly.

332
00:17:15,916 --> 00:17:19,666
Inhale, big stretch, big
breath, reach for the sky.

333
00:17:20,875 --> 00:17:23,583
Exhale, bend the knees softly.

334
00:17:23,583 --> 00:17:26,666
Slowly come all the way down,
Forward Fold.

335
00:17:26,666 --> 00:17:28,125
Take your time.

336
00:17:29,542 --> 00:17:32,834
Slow and in control,
inhale, halfway lift.

337
00:17:32,834 --> 00:17:36,834
Find length in the back of
the neck and then pause here.

338
00:17:36,834 --> 00:17:39,667
See if you can lift your front
body up to meet your back body

339
00:17:39,667 --> 00:17:41,041
and if you don't
know what that means,

340
00:17:41,041 --> 00:17:42,083
find your center here.

341
00:17:42,083 --> 00:17:45,041
Draw the navel in and up,
hug the lower ribs in.

342
00:17:45,917 --> 00:17:49,250
Then everyone, drag your hands
to the tops of your thighs.

343
00:17:49,250 --> 00:17:52,208
Suck in the elbows and pull them
back like little grasshopper

344
00:17:52,208 --> 00:17:56,166
legs, create more space from
the crown to the tail here.

345
00:17:56,166 --> 00:17:59,583
So creating like a
figure 7 shape in the body.

346
00:17:59,583 --> 00:18:00,834
Pull back
through the hip creases.

347
00:18:00,834 --> 00:18:02,500
Keep breathing,
you're doing great.

348
00:18:02,500 --> 00:18:05,000
And softly bend the knees.

349
00:18:07,000 --> 00:18:08,667
Stay here, you're doing awesome.

350
00:18:08,667 --> 00:18:10,834
We're here creating awareness.

351
00:18:10,834 --> 00:18:14,667
We're promoting a
healthy flow of energy

352
00:18:14,667 --> 00:18:15,875
from the crown to the tail.

353
00:18:15,875 --> 00:18:18,750
We're here for three, two,

354
00:18:18,750 --> 00:18:21,333
and then slow 
and steady on the one

355
00:18:21,333 --> 00:18:22,708
take it all the way back down.

356
00:18:22,708 --> 00:18:24,500
Crown to the earth,
bend your knees

357
00:18:24,500 --> 00:18:27,041
as generously as you like here.

358
00:18:27,041 --> 00:18:28,083
Nice.

359
00:18:28,083 --> 00:18:30,041
Here we go, big wave
up towards the sky.

360
00:18:30,041 --> 00:18:31,667
Press into all four
corners of the feet.

361
00:18:31,667 --> 00:18:34,458
Inhale, reach up.

362
00:18:34,458 --> 00:18:36,333
And exhale, rain
it all the way down,

363
00:18:36,333 --> 00:18:38,417
bend the knees.

364
00:18:38,417 --> 00:18:39,875
Once again,
just a little quicker.

365
00:18:39,875 --> 00:18:41,917
Inhale, halfway lift.

366
00:18:41,917 --> 00:18:45,542
Pause, find integrity.

367
00:18:45,542 --> 00:18:47,583
Deepen your breath.

368
00:18:48,708 --> 00:18:51,875
Crown of the head shooting
forward like a fireball.

369
00:18:54,083 --> 00:18:56,583
And then here we go, inhale,
lift your heart a little bit,

370
00:18:56,583 --> 00:18:57,542
catch a wave here.

371
00:18:57,542 --> 00:19:00,458
A little crest of a
wave and then exhale,

372
00:19:00,458 --> 00:19:03,500
it crashes and falls down.

373
00:19:03,500 --> 00:19:05,542
'Kay, here we go, big stretch,
big breath all the way up

374
00:19:05,542 --> 00:19:07,667
towards the sky. Press into all
four corners of the feet,

375
00:19:07,667 --> 00:19:09,667
reach up.
Big stretch.

376
00:19:09,667 --> 00:19:11,834
Exhale, rain it down.

377
00:19:11,834 --> 00:19:14,750
Now in one breath inhale
halfway lift, your version.

378
00:19:14,750 --> 00:19:16,875
Find length in the neck.

379
00:19:16,875 --> 00:19:19,375
Exhale, soften and fold.

380
00:19:19,375 --> 00:19:22,250
Plant the palms,
step the right toes back.

381
00:19:22,250 --> 00:19:24,166
Step the left toes back,
Plank Pose.

382
00:19:24,166 --> 00:19:25,750
Don't panic.

383
00:19:25,750 --> 00:19:29,708
So finding a little warmth, a
little energy in your Hadda,

384
00:19:29,708 --> 00:19:32,208
your center, your belly,
this beautiful,

385
00:19:32,208 --> 00:19:37,333
beautiful place of
creativity around the pelvis,

386
00:19:37,333 --> 00:19:41,792
the belly, and the solar plexus.

387
00:19:41,792 --> 00:19:43,959
So these three chakras here.

388
00:19:43,959 --> 00:19:45,792
Here we go,
we're breathing deep.

389
00:19:45,792 --> 00:19:47,333
We're pressing
away from the yoga mat,

390
00:19:47,333 --> 00:19:49,375
shoulder blades
spreading left to right.

391
00:19:49,375 --> 00:19:51,250
You can always lower
the knees here if you need,

392
00:19:51,250 --> 00:19:52,458
Half Plank.

393
00:19:52,458 --> 00:19:55,208
Shoulders are
right over the hip,

394
00:19:55,208 --> 00:19:57,500
nope, the wrist here.
Sorry (chuckles).

395
00:19:57,500 --> 00:20:00,625
And we're reaching the heels
back if the knees are lifted.

396
00:20:00,625 --> 00:20:01,625
You're here for three.

397
00:20:01,625 --> 00:20:03,542
Welcome that heat,
that shake, two.

398
00:20:03,542 --> 00:20:05,583
Slowly lower on the one.

399
00:20:05,583 --> 00:20:07,792
Belly flops are welcome.

400
00:20:07,792 --> 00:20:10,917
Alright, drag the hands
in line with your rib cage.

401
00:20:10,917 --> 00:20:12,834
Press into the tops
of the feet and inhale,

402
00:20:12,834 --> 00:20:14,875
Baby Cobra.

403
00:20:14,875 --> 00:20:17,417
Exhale, soften and fold.

404
00:20:17,417 --> 00:20:19,083
Forehead to the earth.

405
00:20:19,083 --> 00:20:21,083
Inhale, Baby Cobra.

406
00:20:22,708 --> 00:20:25,875
Exhale, tuck the chin,
forehead to the earth.

407
00:20:25,875 --> 00:20:27,583
Last one, really
synchronize with your breath.

408
00:20:27,583 --> 00:20:28,708
You got this.

409
00:20:28,708 --> 00:20:31,708
Pubic bone to the earth,
inhale, rise up.

410
00:20:32,834 --> 00:20:36,250
Strengthening the back body so
you can move in a way that feels

411
00:20:36,250 --> 00:20:39,125
good both on and
off the mat, yes.

412
00:20:39,125 --> 00:20:40,333
Strong and steady, nice.

413
00:20:40,333 --> 00:20:43,500
Release it down, curl the toes,
lift the kneecaps,

414
00:20:43,500 --> 00:20:45,000
tone your quadriceps.

415
00:20:45,000 --> 00:20:46,875
Here we go, inhale in.

416
00:20:48,792 --> 00:20:52,166
Exhale, navel draws up,
press up to your Plank Pose.

417
00:20:52,166 --> 00:20:54,083
Quietly whisper
to yourself today,

418
00:20:54,083 --> 00:20:56,208
"I create."

419
00:20:56,208 --> 00:20:57,500
I create.

420
00:20:57,500 --> 00:21:00,291
Great work, Downward Facing Dog.

421
00:21:00,291 --> 00:21:01,792
Pedal it out here.

422
00:21:01,792 --> 00:21:03,500
Find what feels good.

423
00:21:03,500 --> 00:21:05,792
Start to stretch a little more
through the backs of the legs

424
00:21:05,792 --> 00:21:08,542
and then find that
stretch through the side body.

425
00:21:08,542 --> 00:21:13,500
Ah, the lats, upper
arm bones rotate out.

426
00:21:13,500 --> 00:21:16,667
Again, inner thighs rotate in.

427
00:21:16,667 --> 00:21:19,291
One more cycle of breath
here to move in a way

428
00:21:19,291 --> 00:21:21,291
that feels you today.

429
00:21:23,417 --> 00:21:26,333
So if you're kind of
stiff and stuck and

430
00:21:26,333 --> 00:21:28,542
have a bad attitude,
that's all good.

431
00:21:28,542 --> 00:21:30,875
That's part of life but
just go, "Is this really me

432
00:21:30,875 --> 00:21:32,375
"or can I make an adjustment?

433
00:21:32,375 --> 00:21:34,667
"Can I get creative?"

434
00:21:34,667 --> 00:21:37,417
Yeah! Then here we go,
drop the left heel,

435
00:21:37,417 --> 00:21:39,917
inhale, lift the
right leg up high.

436
00:21:39,917 --> 00:21:41,959
Exhale, shift it forward.

437
00:21:41,959 --> 00:21:43,750
Knee to nose.

438
00:21:43,750 --> 00:21:47,041
Good, drop the left heel.
Inhale, lift it up high.

439
00:21:47,041 --> 00:21:48,500
Exhale, shift it forward.

440
00:21:48,500 --> 00:21:52,041
Right knee to right tricep.

441
00:21:52,041 --> 00:21:54,250
Good, inhale, shift it forward.

442
00:21:54,917 --> 00:21:57,166
And exhale, step it all
the way through into

443
00:21:57,166 --> 00:21:58,959
a nice, low lunge.

444
00:21:58,959 --> 00:22:01,000
Lunge that wasn't lunch.

445
00:22:01,000 --> 00:22:04,542
Nice, low lunge.
Low lunge.

446
00:22:04,542 --> 00:22:06,542
Lower the back knee.

447
00:22:06,542 --> 00:22:07,667
Interlace the fingertips,

448
00:22:07,667 --> 00:22:10,667
bring them to the
top of the right thigh.

449
00:22:10,667 --> 00:22:12,417
Great, inhale in here.

450
00:22:12,417 --> 00:22:15,208
Exhale, squeeze the
inner thighs in the midline.

451
00:22:15,208 --> 00:22:17,208
Then stay here with
hands on your thigh.

452
00:22:17,208 --> 00:22:20,417
Reach the fingertips forward,
up and back.

453
00:22:20,417 --> 00:22:22,500
Back toes can be
curled or uncurled,

454
00:22:22,500 --> 00:22:25,375
yogi's choice for this practice.

455
00:22:25,375 --> 00:22:27,792
Inhale, big beach
ball up and overhead.

456
00:22:27,792 --> 00:22:30,166
Exhale, bend the elbows,
squeeze into the side body,

457
00:22:30,166 --> 00:22:31,792
lift your chest.

458
00:22:31,792 --> 00:22:34,083
Beautiful, inhale, rise back up.

459
00:22:34,083 --> 00:22:37,166
Exhale, take it
all the way down.

460
00:22:37,166 --> 00:22:39,542
Great, plant the palms,
lift the back knee.

461
00:22:39,542 --> 00:22:41,375
Step the right
toes all the way back,

462
00:22:41,375 --> 00:22:42,917
Plank Pose.

463
00:22:42,917 --> 00:22:44,959
Here we go, inhale,
shift forward.

464
00:22:44,959 --> 00:22:47,917
Exhale, belly to Cobra
or Chatarunga to Up Dog.

465
00:22:47,917 --> 00:22:50,375
Use your inhale
to open your heart.

466
00:22:50,375 --> 00:22:53,166
And use your
exhale to journey back.

467
00:22:53,166 --> 00:22:54,834
Downward Facing Dog.

468
00:22:57,291 --> 00:22:59,500
When you get there take
a nice cleansing breath.

469
00:22:59,500 --> 00:23:01,333
This time give your
thinking mind a break.

470
00:23:01,333 --> 00:23:02,125
Clear your mind.

471
00:23:02,125 --> 00:23:05,500
Get into the sensations that
you're feeling in your body.

472
00:23:05,500 --> 00:23:06,583
Inhale.

473
00:23:07,834 --> 00:23:10,375
And empty it out
through the mouth, exhale.

474
00:23:14,333 --> 00:23:16,542
Nice, Benji didn't even flinch.

475
00:23:16,542 --> 00:23:18,125
Okay, anchor the right heel,
here we go,

476
00:23:18,125 --> 00:23:19,542
inhale, lift the
left leg up high.

477
00:23:19,542 --> 00:23:21,375
Little bit of strengthening,
you've got this.

478
00:23:21,375 --> 00:23:23,333
Claw through the fingertips.

479
00:23:23,333 --> 00:23:25,959
Alleviate pressure off
the wrists by clawing into the

480
00:23:25,959 --> 00:23:27,375
knuckles and fingertips.

481
00:23:27,375 --> 00:23:28,208
Take a deep breath in,

482
00:23:28,208 --> 00:23:30,625
maybe lift your left inner
thigh a little higher.

483
00:23:30,625 --> 00:23:32,750
Then exhale, shift forward,
knee to nose.

484
00:23:32,750 --> 00:23:34,917
Shoulders over the wrists.

485
00:23:34,917 --> 00:23:38,041
Inhale, rise up, anchor
through your right heel.

486
00:23:38,041 --> 00:23:40,625
Exhale, left
knee to left tricep.

487
00:23:40,625 --> 00:23:42,083
Again, upper body's in Plank.

488
00:23:43,166 --> 00:23:44,375
Good, inhale, lift it up.

489
00:23:44,375 --> 00:23:46,500
Three-Legged Dog, you got this.

490
00:23:46,500 --> 00:23:50,542
Exhale, shift it all the
way forward into your lunch.

491
00:23:50,542 --> 00:23:51,875
Just kidding, your lunge.

492
00:23:51,875 --> 00:23:54,125
Lower the right knee
down gently, with love.

493
00:23:54,125 --> 00:23:55,917
Front knee's over front ankle.

494
00:23:55,917 --> 00:23:57,917
Control your breath,
interlace the fingertips.

495
00:23:57,917 --> 00:24:00,041
Bring it to the
top of the left thigh.

496
00:24:00,041 --> 00:24:02,500
Then you're gonna need to pull
your left hip crease back and

497
00:24:02,500 --> 00:24:03,792
lift up from the pelvic floor.

498
00:24:03,792 --> 00:24:05,959
Find the integrity.

499
00:24:05,959 --> 00:24:08,250
Breathe, breathe, breathe.

500
00:24:08,250 --> 00:24:10,708
Squeeze the inner
thighs to the midline.

501
00:24:10,708 --> 00:24:13,041
You should be feeling these
muscles kind of turn on with all

502
00:24:13,041 --> 00:24:15,000
of those actions.

503
00:24:15,000 --> 00:24:17,500
And then stay here
if you're feeling like,

504
00:24:17,500 --> 00:24:20,000
"Okay, this is
new and exciting."

505
00:24:20,000 --> 00:24:22,208
And if you need a little
more, let's throw ourselves

506
00:24:22,208 --> 00:24:23,250
off balance by sending

507
00:24:23,250 --> 00:24:26,500
the fingertips forward,
up and back.

508
00:24:26,500 --> 00:24:27,959
Big beach ball up and overhead.

509
00:24:27,959 --> 00:24:29,000
Create space.

510
00:24:29,000 --> 00:24:31,375
Try to create a full body
experience so you're working

511
00:24:31,375 --> 00:24:33,333
with your whole self here.

512
00:24:34,667 --> 00:24:36,625
Inhale, lift your heart.

513
00:24:36,625 --> 00:24:38,625
Exhale, bend the elbows,
squeeze 'em in.

514
00:24:38,625 --> 00:24:41,542
Upper back body activates,
you lift your chest.

515
00:24:41,542 --> 00:24:43,875
Yes, and then inhale,
tuck the chin,

516
00:24:43,875 --> 00:24:45,583
reach for the sky.

517
00:24:45,583 --> 00:24:47,875
Exhale, rain it
all the way back down.

518
00:24:47,875 --> 00:24:50,125
Plant the palms,
lift the back knee,

519
00:24:50,125 --> 00:24:50,834
keep breathing.

520
00:24:50,834 --> 00:24:53,375
Step your left toes back,
Plank Pose.

521
00:24:53,375 --> 00:24:55,041
Inhale to shift forward,
look forward.

522
00:24:55,041 --> 00:24:58,875
Exhale, Chatarunga to
Up Dog or belly to Cobra.

523
00:24:58,875 --> 00:25:00,750
Use an inhale
to open your chest.

524
00:25:00,750 --> 00:25:03,125
Lift the corners
of the mouth slightly.

525
00:25:03,125 --> 00:25:04,792
And then use an exhale everyone

526
00:25:04,792 --> 00:25:07,667
to take it all the way
back to Child's Pose.

527
00:25:07,667 --> 00:25:10,333
Knees wide or together,
yogi's choice.

528
00:25:11,875 --> 00:25:13,875
When you get there
close your eyes and

529
00:25:13,875 --> 00:25:15,208
listen to the sound
of your breath.

530
00:25:15,208 --> 00:25:17,208
Don't hold back.

531
00:25:19,917 --> 00:25:23,125
Option here if the knees
are wide to bring the palms

532
00:25:23,125 --> 00:25:25,041
together, walk
the elbows forward,

533
00:25:25,041 --> 00:25:27,166
feel that
length in the shoulder,

534
00:25:27,166 --> 00:25:30,792
the side body, the tricep and
then bring your palms up behind

535
00:25:30,792 --> 00:25:33,667
the back of the neck.
A little reverse prayer or

536
00:25:33,667 --> 00:25:35,375
as I like to call it

537
00:25:36,708 --> 00:25:38,750
Namaste shark fin.

538
00:25:40,875 --> 00:25:44,667
I like how I'm a grown woman and
like Namaste shark fin is just

539
00:25:44,667 --> 00:25:47,333
become, it's not
even silly to me.

540
00:25:47,333 --> 00:25:49,166
It's just a part
of my vocabulary.

541
00:25:49,166 --> 00:25:51,041
It's yoga, I love it.

542
00:25:51,875 --> 00:25:53,834
Just like we did
when we were kids.

543
00:25:55,041 --> 00:25:59,458
Pure, honest story
telling that connects.

544
00:26:01,708 --> 00:26:03,291
Yes, deep breath in.

545
00:26:04,542 --> 00:26:06,500
Empty it out.

546
00:26:06,500 --> 00:26:10,375
On your next inhale, plant the
palms and then slowly on the

547
00:26:10,375 --> 00:26:11,834
exhale rise up.

548
00:26:11,834 --> 00:26:13,583
Keep a nice
softeness in your neck.

549
00:26:13,583 --> 00:26:16,083
You're gonna come all
the way back to all fours.

550
00:26:16,083 --> 00:26:18,583
Curl the toes under

551
00:26:18,583 --> 00:26:21,875
and speaking
of childlike wonder,

552
00:26:21,875 --> 00:26:23,750
half the people are like,
"Yay! What? Yay!"

553
00:26:23,750 --> 00:26:24,834
and then half
the people are like,

554
00:26:24,834 --> 00:26:29,208
"Jesus, Adriene.
Just get me through this."

555
00:26:29,208 --> 00:26:31,875
So either one is fine but we all

556
00:26:31,875 --> 00:26:34,834
need it whether you're on one

557
00:26:34,834 --> 00:26:37,542
side of the fence or
the other so here we go,

558
00:26:37,542 --> 00:26:38,875
a lot of you have
done this with me before,

559
00:26:38,875 --> 00:26:39,917
you're gonna close your eyes.

560
00:26:39,917 --> 00:26:43,792
So curl your toes under, close
your eyes and then you're gonna

561
00:26:43,792 --> 00:26:47,583
press into your fingertips, send
your hips back and then imagine

562
00:26:47,583 --> 00:26:51,542
like a mama and I'm sorry
if you have mom stuff

563
00:26:51,542 --> 00:26:54,542
(laughs) just kidding.

564
00:26:54,542 --> 00:26:56,375
Everyone has some mom stuff.

565
00:26:56,375 --> 00:26:57,417
Even though mom I love you!

566
00:26:57,417 --> 00:27:00,500
If you're watching this, you're
the best mom in the whole world!

567
00:27:00,500 --> 00:27:01,583
But okay, here we go.

568
00:27:01,583 --> 00:27:03,250
You're gonna
peel up from the tail,

569
00:27:03,250 --> 00:27:07,125
you're gonna imagine a mama
peeling up their baby

570
00:27:08,375 --> 00:27:10,125
by their tail with their mouth.

571
00:27:10,125 --> 00:27:13,208
Pulling the tail up (laughs).

572
00:27:13,208 --> 00:27:15,667
This got out of control. Okay.

573
00:27:15,667 --> 00:27:18,208
Downward Facing Dog (laughs).

574
00:27:19,917 --> 00:27:23,291
This time please press
into all your fingers and

575
00:27:23,291 --> 00:27:25,667
draw your nose
towards your navel.

576
00:27:25,667 --> 00:27:27,041
Hopefully you're
giggling with me,

577
00:27:27,041 --> 00:27:29,458
I'm sorry if I distracted you.

578
00:27:30,583 --> 00:27:33,750
Alright, let's take a
moment to recenter here.

579
00:27:33,750 --> 00:27:35,166
Just find a little stillness.

580
00:27:35,166 --> 00:27:36,125
Find your breath.

581
00:27:36,125 --> 00:27:38,000
Let your breath be
your inspiration here.

582
00:27:38,000 --> 00:27:40,667
Trust that
synchronizing the breath...

583
00:27:44,917 --> 00:27:49,959
Brings so much to the brain
and the body relationship.

584
00:27:51,458 --> 00:27:53,458
Then when you're ready,

585
00:27:54,750 --> 00:27:56,542
let's move into
a little creative flow.

586
00:27:56,542 --> 00:27:58,000
Stay open.

587
00:27:58,000 --> 00:27:59,708
Peek at me when you need to.

588
00:27:59,708 --> 00:28:02,125
We're gonna anchor the
right heel down and here we go.

589
00:28:02,125 --> 00:28:04,625
Inhale, lift the
left leg up high.

590
00:28:04,625 --> 00:28:07,959
Exhale, shift forward,
you got this, knee to nose.

591
00:28:07,959 --> 00:28:10,625
Inhale, Three-Legged Dog.

592
00:28:10,625 --> 00:28:12,667
Find strength, exhale.

593
00:28:12,667 --> 00:28:15,333
Left knee to left tricep.

594
00:28:15,333 --> 00:28:16,792
Good, inhale, rise up.

595
00:28:16,792 --> 00:28:18,208
That's the last one.

596
00:28:18,208 --> 00:28:20,667
Exhale, you're gonna shift
your left palm over towards your

597
00:28:20,667 --> 00:28:24,166
right and then step your left
foot all the way up for a nice

598
00:28:24,166 --> 00:28:26,708
Lizard lunge or runner's lunge.

599
00:28:27,834 --> 00:28:29,125
Beautiful.

600
00:28:29,125 --> 00:28:30,708
Right hand to the earth here.

601
00:28:30,708 --> 00:28:33,291
With your breath,
reach your right heel back,

602
00:28:33,291 --> 00:28:35,250
pull your left hip crease
up just like we did in that

603
00:28:35,250 --> 00:28:38,000
Crescent Lunge earlier and then
send your left fingertips up

604
00:28:38,000 --> 00:28:41,166
towards the sky for
a nice, open twist.

605
00:28:41,166 --> 00:28:43,500
Now you're gonna imagine
squeezing the elbows into the

606
00:28:43,500 --> 00:28:45,542
side body just
like we did before.

607
00:28:45,542 --> 00:28:46,875
Draw the
shoulder blades together,

608
00:28:46,875 --> 00:28:48,208
lean back, lift your heart.

609
00:28:48,208 --> 00:28:49,417
Big inhale.

610
00:28:49,417 --> 00:28:52,417
Now check it out, nice,
slow transition here.

611
00:28:52,417 --> 00:28:53,667
Be in the moment.

612
00:28:53,667 --> 00:28:56,917
Nice and slow with your breath.
Left fingertips come down.

613
00:28:56,917 --> 00:28:58,000
We turn the left toes in.

614
00:28:58,000 --> 00:29:00,417
You're gonna heel-toe the feet,
so keep the feet on the ground

615
00:29:00,417 --> 00:29:02,417
here as you transition through a

616
00:29:02,417 --> 00:29:05,625
nice wide-legged
Forward Fold, Prasarita.

617
00:29:06,291 --> 00:29:09,000
Then you're gonna
keep it going. What?!?

618
00:29:09,000 --> 00:29:11,500
All the way towards
the back edge of your mat.

619
00:29:11,500 --> 00:29:14,000
Coming through
a nice, low lunge.

620
00:29:14,000 --> 00:29:15,583
And then here we go.

621
00:29:15,583 --> 00:29:18,000
When you get there, inhale,
reach the right fingertips

622
00:29:18,000 --> 00:29:21,291
forward, Horizon Lunge all the
way up and you're drawing a big

623
00:29:21,291 --> 00:29:23,708
horizon line all the way up and
over as you come on to the outer

624
00:29:23,708 --> 00:29:25,083
edge of your left foot.

625
00:29:25,083 --> 00:29:27,000
Sinking left hip to the ground.

626
00:29:27,000 --> 00:29:28,375
Right toes turn out.

627
00:29:28,375 --> 00:29:30,291
Keep both feet active here.

628
00:29:30,291 --> 00:29:32,667
Horizon Lunge.

629
00:29:32,667 --> 00:29:35,667
Looking back now
towards your left foot,

630
00:29:35,667 --> 00:29:38,917
towards the front of your mat,
towards Benji.

631
00:29:40,500 --> 00:29:43,125
Yes and then from
your center here you go,

632
00:29:43,125 --> 00:29:46,166
inhale in. Exhale,
bend that left knee.

633
00:29:46,166 --> 00:29:48,291
You're gonna come
all the way through.

634
00:29:48,291 --> 00:29:50,500
Check it out, right
fingertips come to the ground.

635
00:29:50,500 --> 00:29:52,583
Keep that direction going
and left fingertips reach

636
00:29:52,583 --> 00:29:55,291
all the way up and over.
Side body stretch.

637
00:29:56,208 --> 00:29:58,250
Yes.

638
00:29:59,583 --> 00:30:02,458
Inhale, pull the left thumb
back, lift your chest.

639
00:30:02,458 --> 00:30:04,375
Exhale, come all the
way back through center.

640
00:30:04,375 --> 00:30:07,792
You're gonna plant the palms
on the back edge of your mat.

641
00:30:07,792 --> 00:30:10,291
Tap into your core,
pivot on your left foot,

642
00:30:10,291 --> 00:30:12,125
right knee to right tricep.

643
00:30:12,125 --> 00:30:13,458
We've been here before.

644
00:30:13,458 --> 00:30:15,166
Beautiful, inhale in.

645
00:30:15,166 --> 00:30:16,834
Exhale, anchor
through the left heel.

646
00:30:16,834 --> 00:30:19,208
Lift it up, Three-Legged Dog.

647
00:30:19,208 --> 00:30:22,792
Exhale, slowly with control
lower the right foot down.

648
00:30:22,792 --> 00:30:24,959
You are amazing!

649
00:30:24,959 --> 00:30:27,667
Breathe in
Breathe out.

650
00:30:27,667 --> 00:30:28,875
Even if you struggle,
stay present.

651
00:30:28,875 --> 00:30:30,333
You got it, you got it.

652
00:30:30,333 --> 00:30:33,667
Breathe in and breathe out.

653
00:30:38,458 --> 00:30:40,542
Awesome.

654
00:30:40,542 --> 00:30:42,959
Okie doke.
Claw through the fingertips.

655
00:30:42,959 --> 00:30:45,583
Here we go.
Anchor the left heel.

656
00:30:45,583 --> 00:30:48,083
Inhale, lift the
right leg up high.

657
00:30:48,083 --> 00:30:50,417
Exhale, shift forward,
knee to nose.

658
00:30:50,417 --> 00:30:52,083
Nice and slow, don't rush.

659
00:30:52,083 --> 00:30:54,583
Inhale, rise up.

660
00:30:54,583 --> 00:30:56,417
Exhale, right
knee to right tricep.

661
00:30:56,417 --> 00:30:58,708
You got this.

662
00:30:58,708 --> 00:31:01,208
Inhale, lift it up,
Three-Legged Dog.

663
00:31:01,208 --> 00:31:03,625
Shift your right hand
over towards your left.

664
00:31:03,625 --> 00:31:06,000
Exhale, step your
right foot all the way up.

665
00:31:06,000 --> 00:31:09,542
Lizard Lunge,
runner's lunge, nice and low.

666
00:31:09,542 --> 00:31:11,250
Front knee over front ankle.

667
00:31:11,250 --> 00:31:12,583
Left hand to the earth.

668
00:31:12,583 --> 00:31:14,375
Inhale, squeeze the
inner thighs to the midline,

669
00:31:14,375 --> 00:31:16,708
pull your right hip crease back
and send your right fingertips

670
00:31:16,708 --> 00:31:17,834
up towards the sky.

671
00:31:17,834 --> 00:31:19,500
Nice big open twist here.

672
00:31:19,500 --> 00:31:21,542
Left heel reaching back.

673
00:31:21,542 --> 00:31:24,250
So you should feel
your left glute turned on.

674
00:31:24,250 --> 00:31:27,000
Hey-o, inhale, lift
your heart a little more.

675
00:31:27,000 --> 00:31:28,208
Open up.

676
00:31:28,208 --> 00:31:32,917
Exhale, slow and
steady come all the way down.

677
00:31:32,917 --> 00:31:34,166
Keep the feet on the ground.

678
00:31:34,166 --> 00:31:35,959
You're gonna walk
back through Prasarita,

679
00:31:35,959 --> 00:31:39,166
Standing Wide-Legged
Forward Fold.

680
00:31:39,166 --> 00:31:42,333
Dun, dun, dun, and then
all the way back and through.

681
00:31:42,333 --> 00:31:44,792
Right hand comes to the
earth to come back to our lunge.

682
00:31:44,792 --> 00:31:47,458
Left fingertips
this time reach forward,

683
00:31:47,458 --> 00:31:51,583
up, big horizon line all the way
around and back now towards the

684
00:31:51,583 --> 00:31:53,583
back edge of your mat,
your right foot.

685
00:31:53,583 --> 00:31:56,000
Sink the hips down low here.
Strong and steady.

686
00:31:56,000 --> 00:31:58,667
Welcome that heat.
You're doing great.

687
00:32:00,250 --> 00:32:02,917
Inhale in, exhale,
keep the feet active.

688
00:32:02,917 --> 00:32:05,333
Bend the bottom leg.
Slowly come through.

689
00:32:05,333 --> 00:32:07,542
You don't have to worry about
getting the knees together here.

690
00:32:07,542 --> 00:32:09,333
In time maybe
you Gomukhasan legs,

691
00:32:09,333 --> 00:32:13,083
don't worry and then left hand
comes to the earth and right

692
00:32:13,083 --> 00:32:15,708
fingertips reach all the way up.

693
00:32:15,708 --> 00:32:17,917
Side body stretch,
pull the right thumb back,

694
00:32:17,917 --> 00:32:20,417
lift your chest,
lift your heart.

695
00:32:20,417 --> 00:32:23,125
Take a deep breath in
and then exhale all

696
00:32:23,125 --> 00:32:24,208
the way back and through.

697
00:32:24,208 --> 00:32:26,250
Plant your hands.

698
00:32:26,250 --> 00:32:28,083
Here we go, pivot
on the right foot.

699
00:32:28,083 --> 00:32:30,583
Left knee squeezes up and in.

700
00:32:30,583 --> 00:32:31,417
You got this.

701
00:32:31,417 --> 00:32:32,834
Gaze forward, you got this.

702
00:32:32,834 --> 00:32:34,959
Lift up from
the upper back body.

703
00:32:34,959 --> 00:32:37,875
Yes, and then kick it up,
Three-Legged Dog.

704
00:32:37,875 --> 00:32:40,708
You got this, claw
through the fingertips, inhale.

705
00:32:40,708 --> 00:32:44,000
Exhale with
control left foot down.

706
00:32:45,166 --> 00:32:47,500
Pause here, find your Down Dog.

707
00:32:47,500 --> 00:32:48,708
Inhale in deeply.

708
00:32:50,166 --> 00:32:53,208
And exhale, sigh it out. (sighs)

709
00:32:53,208 --> 00:32:54,875
Two more, inhale in.

710
00:32:56,125 --> 00:32:57,792
Exhale, sigh it out.

711
00:32:59,041 --> 00:33:00,625
Inhale.

712
00:33:03,375 --> 00:33:04,667
Awesome, awesome.

713
00:33:04,667 --> 00:33:07,583
Slowly lower the
knees down to the earth.

714
00:33:07,583 --> 00:33:10,458
With control, bring them
together, really together.

715
00:33:10,458 --> 00:33:12,041
Arch to arch,
feet come together.

716
00:33:12,041 --> 00:33:14,583
Then you're gonna paint your
yoga mat here as you tuck the

717
00:33:14,583 --> 00:33:17,333
chin and roll up to
Vrasana, Hero Pose.

718
00:33:18,417 --> 00:33:21,750
Hands come back
together in the Lotus Mudra.

719
00:33:24,083 --> 00:33:27,208
So hopefully you're practicing
and not just watching although

720
00:33:27,208 --> 00:33:28,708
if you are just
watching that's all good.

721
00:33:28,708 --> 00:33:30,458
Good inspiration,
get the juices flowing,

722
00:33:30,458 --> 00:33:31,875
breathe with us.

723
00:33:31,875 --> 00:33:34,917
But Benji was
totally exhaling with me.

724
00:33:36,375 --> 00:33:38,583
Wow.

725
00:33:38,583 --> 00:33:40,417
He's amazing. Okay.

726
00:33:42,125 --> 00:33:44,875
Alright, so from here, if this
is not good on your knees

727
00:33:44,875 --> 00:33:47,291
which is true for the majority,

728
00:33:47,291 --> 00:33:49,291
you'll just come to
a nice, comfortable seat.

729
00:33:49,291 --> 00:33:52,500
Although we're headed into one
more active posture before we

730
00:33:52,500 --> 00:33:55,583
cool it down, before we relax.

731
00:33:55,583 --> 00:33:57,875
So from here,
we'll take a deep breath in.

732
00:33:59,291 --> 00:34:01,583
And a long breath out.

733
00:34:01,583 --> 00:34:04,291
Just re-center,
find your breath again.

734
00:34:04,291 --> 00:34:06,333
And then we'll slowly
come all the way forward.

735
00:34:06,333 --> 00:34:08,792
You're gonna
come on to the toes.

736
00:34:08,792 --> 00:34:11,208
Then keep your center engaged
here so if you're just spilling

737
00:34:11,208 --> 00:34:12,542
all your guts here this is gonna

738
00:34:12,542 --> 00:34:14,083
be a little bit of a
tricky transition.

739
00:34:14,083 --> 00:34:17,500
But it's gonna be a lot easier,
meaning with more ease,

740
00:34:17,500 --> 00:34:21,041
as you draw the navel up
and in and from your core,

741
00:34:21,041 --> 00:34:23,708
your center of gravity
move back with the knees.

742
00:34:23,708 --> 00:34:25,375
Open them wide.

743
00:34:25,375 --> 00:34:26,875
Whoa!

744
00:34:26,875 --> 00:34:27,750
So we're here.

745
00:34:27,750 --> 00:34:31,750
We can come into this
yummy little Froggy variation.

746
00:34:31,750 --> 00:34:35,000
Maybe doing more a surrender
pose instead of an active pose.

747
00:34:35,000 --> 00:34:37,208
You could be here.

748
00:34:37,208 --> 00:34:40,125
If you're in a seated posture,
you could be doing a nice seated

749
00:34:40,125 --> 00:34:44,917
twist or you can
come to a Child's Pose.

750
00:34:44,917 --> 00:34:47,000
If you're ready to
give Bakasana a try,

751
00:34:47,000 --> 00:34:48,750
you're certainly warmed up.

752
00:34:48,750 --> 00:34:51,125
And again, it's not about
actually doing the pose

753
00:34:51,125 --> 00:34:53,625
but it's about the process.

754
00:34:53,625 --> 00:34:57,333
Literally the creative
process that has to happen,

755
00:34:57,333 --> 00:35:01,542
the agreement between
all of yourselves to try

756
00:35:01,542 --> 00:35:04,417
to do something difficult.

757
00:35:04,417 --> 00:35:07,208
Something of value.

758
00:35:08,792 --> 00:35:11,375
Okay, I'm going there.

759
00:35:11,375 --> 00:35:14,000
Here we go, bring the
two big toes together.

760
00:35:14,000 --> 00:35:16,083
Plant the palms wide.

761
00:35:16,083 --> 00:35:20,000
A lot of times I see
hands too close or too far.

762
00:35:20,000 --> 00:35:22,000
So all this Plank
work that we've been doing,

763
00:35:22,000 --> 00:35:24,000
building a nice,
strong foundation,

764
00:35:24,000 --> 00:35:27,667
you want to find that here so
that when you shift forward your

765
00:35:27,667 --> 00:35:29,750
shoulders are over
your wrists to start.

766
00:35:31,583 --> 00:35:33,417
So fingertips spread wide.

767
00:35:35,000 --> 00:35:38,291
Then you're gonna slowly
from your center power up,

768
00:35:38,291 --> 00:35:40,625
inhale in, think
about a rocket ship.

769
00:35:40,625 --> 00:35:42,333
Lifting your center up.

770
00:35:42,333 --> 00:35:44,917
Send your gaze forward.
Keep the neck nice and long.

771
00:35:44,917 --> 00:35:47,500
Think about that
halfway lift shape we did here.

772
00:35:47,500 --> 00:35:50,500
Hug the front body up to meet
the back body and you're gonna

773
00:35:50,500 --> 00:35:52,917
walk your knees up
toward your armpit chest.

774
00:35:54,000 --> 00:35:55,834
Then the spirals that
we do in Downward Dog,

775
00:35:55,834 --> 00:35:59,375
find them here and then don't
worry about doing the shape.

776
00:35:59,375 --> 00:36:02,458
Let's just have some fun.
Focus on the process here.

777
00:36:02,458 --> 00:36:05,458
Easier said than done
but again with practice

778
00:36:05,458 --> 00:36:08,750
it gets more

779
00:36:08,750 --> 00:36:13,125
enjoyable at the practice of
doing something difficult.

780
00:36:13,125 --> 00:36:13,708
Which is why showing up on

781
00:36:13,708 --> 00:36:15,917
your mat is such a great
thing for creativity.

782
00:36:15,917 --> 00:36:18,208
Okay, hug those knees up
in towards the armpit chest.

783
00:36:18,208 --> 00:36:19,542
You might come
on to the toes here.

784
00:36:19,542 --> 00:36:21,583
Maybe you're already
working, looking forward.

785
00:36:21,583 --> 00:36:23,291
You defintiely want to
keep your gaze forward.

786
00:36:23,291 --> 00:36:25,291
You're shifting back and forth.

787
00:36:25,291 --> 00:36:29,959
And maybe with your breath one
time you lift one two off and

788
00:36:29,959 --> 00:36:32,708
then maybe one day,
maybe not today even,

789
00:36:32,708 --> 00:36:34,500
you create two litlte
shelves for your legs

790
00:36:34,500 --> 00:36:36,125
and you lift both toes off.

791
00:36:37,667 --> 00:36:39,417
Breathe deep here.

792
00:36:41,291 --> 00:36:42,792
Little play time.

793
00:36:42,792 --> 00:36:44,917
Catch some air.
Working.

794
00:36:44,917 --> 00:36:46,917
This has to come
from your center.

795
00:36:51,125 --> 00:36:54,834
Okay, wherever you are, 
slowly begin to melt out.

796
00:36:54,834 --> 00:36:58,041
Wherever you are walk your feet
as wide as your yoga mat and

797
00:36:58,041 --> 00:37:01,542
we're gonna end together
with a nice root chakra lift.

798
00:37:01,542 --> 00:37:04,667
So you can do this in your
seated pose that you're in if

799
00:37:04,667 --> 00:37:06,041
you're in the seated
or you're gonna come

800
00:37:06,041 --> 00:37:08,458
to this Malasana variation.

801
00:37:08,458 --> 00:37:12,417
Palms come together
or fingertips on the mat.

802
00:37:12,417 --> 00:37:16,750
Heels can stay lifted in Froggy
or ground down to the mat.

803
00:37:16,750 --> 00:37:18,750
So make it yours.

804
00:37:20,250 --> 00:37:21,625
Then find that reverent bow.

805
00:37:21,625 --> 00:37:24,750
Tuck your chin into your chest,
breathe deep here.

806
00:37:26,083 --> 00:37:29,250
And we'll end with
this little root chakra,

807
00:37:29,250 --> 00:37:33,959
not little, it's pretty grand,
root chakra pose.

808
00:37:35,375 --> 00:37:37,041
Drawing energy up
from the pelvic floor.

809
00:37:37,041 --> 00:37:39,333
Starting to really
amplify your breath.

810
00:37:39,333 --> 00:37:41,375
You gotta bring the breath here.

811
00:37:41,375 --> 00:37:42,708
Connecting, introducing,

812
00:37:42,708 --> 00:37:45,667
re-introducing the
brain and the body.

813
00:37:47,208 --> 00:37:52,041
Magnifying the
quality of their relationship.

814
00:37:53,625 --> 00:37:56,875
And then last but not least
finding a little inspiration

815
00:37:56,875 --> 00:37:59,208
here by lifting the heart all
the way up towards the sky.

816
00:37:59,208 --> 00:38:00,291
Give it your best shot.

817
00:38:01,667 --> 00:38:03,417
Send your gaze all the way up.

818
00:38:03,417 --> 00:38:04,917
Lift your heart.

819
00:38:04,917 --> 00:38:07,500
And then activate the toes,
slowly release.

820
00:38:07,500 --> 00:38:10,375
Use your fingertips to come
all the way to the ground.

821
00:38:10,375 --> 00:38:12,250
Keep the toes active and

822
00:38:12,250 --> 00:38:15,458
let's bring it all
the way to the ground.

823
00:38:17,000 --> 00:38:17,792
Nice and slow.

824
00:38:17,792 --> 00:38:22,417
When you get there, let any
sounds that want to come out

825
00:38:22,417 --> 00:38:24,750
(sighs) come out.

826
00:38:24,750 --> 00:38:27,458
You're gonna walk the
feet as wide as the yoga mat.

827
00:38:27,458 --> 00:38:29,125
And you're gonna
allow the knees to come in.

828
00:38:29,125 --> 00:38:30,708
So we just did
external rotation,

829
00:38:30,708 --> 00:38:34,041
now it should feel really yummy
in the hip socket to gently

830
00:38:34,041 --> 00:38:36,417
bring the knees together and
allow the outer edges of the

831
00:38:36,417 --> 00:38:37,583
feet to kind of pop up.

832
00:38:38,750 --> 00:38:41,667
So you want to let your
whole lower body relax here.

833
00:38:42,917 --> 00:38:44,375
So that's why bringing
the feet wide and

834
00:38:44,375 --> 00:38:47,208
letting the knees
fall in is good.

835
00:38:47,208 --> 00:38:50,542
If the feet are too close you're
not gonna be able to do that.

836
00:38:50,542 --> 00:38:53,750
Then gently bring your
left hand to your heart,

837
00:38:53,750 --> 00:38:54,875
your right hand to your belly.

838
00:38:54,875 --> 00:38:57,875
Press your head, physically
press it into the yoga mat.

839
00:38:57,875 --> 00:38:59,917
Lift your chest, draw your
shoulder blades together

840
00:38:59,917 --> 00:39:01,458
and down, elbows down.

841
00:39:02,542 --> 00:39:07,166
And then, yes Benji, take a deep
breath in and out and relax the

842
00:39:07,166 --> 00:39:09,792
weight of your body completely
and fully into the earth.

843
00:39:12,333 --> 00:39:16,125
Take a second to observe your
breath and notice how you feel.

844
00:39:17,834 --> 00:39:23,041
Lean in, notice if the energetic
body has shifted or changed

845
00:39:23,041 --> 00:39:25,875
since before you
started this practice.

846
00:39:25,875 --> 00:39:28,417
Feel the warmth on
your skin and notice,

847
00:39:30,583 --> 00:39:34,125
notice what it feels
like to be alive today.

848
00:39:37,625 --> 00:39:41,834
And when you're really in tune
with the creative process

849
00:39:41,834 --> 00:39:43,875
you don't take
anything for granted.

850
00:39:43,875 --> 00:39:47,625
Not a single breath,
not a single gesture,

851
00:39:48,667 --> 00:39:50,667
not a single day.

852
00:39:54,750 --> 00:39:58,708
In an honest and rich creative
relationship anything is

853
00:39:58,708 --> 00:40:02,875
possible and all
ideas are welcome.

854
00:40:14,875 --> 00:40:17,542
Take one more quiet breath here.

855
00:40:17,542 --> 00:40:20,458
Feel the warmth of
your hands on your

856
00:40:20,458 --> 00:40:22,125
heart space and on your belly.

857
00:40:22,125 --> 00:40:27,125
Two deep listening points and
may we all take this

858
00:40:29,125 --> 00:40:34,333
creative energy in all
it's magnificient powers

859
00:40:34,333 --> 00:40:37,083
with us off the mat and
into the rest of our day.

860
00:40:37,083 --> 00:40:39,625
Keep an open mind.

861
00:40:39,625 --> 00:40:42,875
Work to maintain an open heart.

862
00:40:42,875 --> 00:40:45,834
And as always,
find what feels good.

863
00:40:49,125 --> 00:40:50,959
Gently bring the palms together.

864
00:40:50,959 --> 00:40:53,333
Thumbs right up
to the third eye.

865
00:40:57,250 --> 00:41:01,208
One last big group breath,
people all around the world.

866
00:41:01,208 --> 00:41:03,500
We are one, let's
take a deep breath in.

867
00:41:05,959 --> 00:41:09,417
And we finish today's
practice by whispering

868
00:41:11,166 --> 00:41:12,458
Namaste.

869
00:41:12,458 --> 00:41:16,208
(gentle music)