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- Hey everyone and 
welcome to Yoga with Adriene.

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I am Adriene and today we have
an awesome practice for you.

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We're tackling 
yoga for cyclists today

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and of course this 
practice is for anyone.

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Super great for 
the calves, the glutes,

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the lower back, the mid-back,
the upper back, the chest.

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You name it, we have it today.

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So hop on the mat 
and let's get started.

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(upbeat music)

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All right my friends, 
let's begin on all fours.

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Come on down.

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If you have a yoga mat to 
kind of pad your body here,

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great, if not, you can 
just use a little towel

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underneath the knees 
here and just place your hands

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right on the earth.

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We're gonna jump right
in with a little Cat-Cow.

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So drop the belly 
as you breathe in,

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open the chest,

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and if you're a cyclist or if
you're just giving this a go

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to check in with the body today

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really start by 
really paying attention

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to the sensations 
here in the neck,

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in the muscles of 
your abdominal wall.

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Take one more breath 
here and then exhale.

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Same thing as you 
round for Cat Pose.

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Careful not to go into 
little robot stretching mode.

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Just really pay attention.
Ooh what's tight today?

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What needs some love?

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This is a way of continuing 
to learn about the body

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and it's really 
gonna up your game

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in other areas 
of sport and in life

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if we approach the 
practice in that way.

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Inhale, drop the belly, 
open the chest.

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Keep learning, 
what's going on today.

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If you know about the 
muscles like the anatomy

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of the body, you 
can even close your eyes

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and try to see those muscles.

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I do that a lot.

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Then exhale, rounding 
through, chin to chest.

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See if you can really 
listen and feel the skin

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of the back body stretch.

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Inhale, drop the belly, 
heart comes forward,

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one last time.

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Careful not to collapse on the
shoulders here or the wrists,

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so claw into your fingertips
and open through the chest.

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Try to get a nice opening
through the collar bones here

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and then exhale, 
rounding as you're ready.

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Last time, press on 
the tops of the feet

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and see if you can 
really press up from the ground

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so much so that your 
heart space is really lifting

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up towards the sky.

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Upper back body.

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Cool, then inhale, 
come to neutral.

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We're gonna curl the 
toes under and lift the knees

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and hover just for five, four,

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checking in with the belly,

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three, lighting a little fire,

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two, and one, beautiful.

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Bring the big toes together.

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Knees are gonna go 
as wide as your mat

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or a little bit 
wider than the hips.

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You'll walk the 
fingertips forward

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and as you're ready, 
send the hips back

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to Extended Child's Pose.

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You can keep active 
arms here or soft arms here

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whatever feels good.

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But definitely, energetically, 
reach your sits bones

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towards your heels and 
you can find a soft sway here.

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If the forehead does not 
come to the mat, it's okay.

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You can use that sway 
to get a nice stretch.

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In time maybe the 
forehead will come to the mat.

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We're starting to work 
into the shoulders here.

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We're also 
feeling a little massage.

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A gentle compression 
through the hip flexors

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which we're gonna 
stretch out today.

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Then just press on 
the tops of the feet

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and start to feel it out 
and deepen your breath.

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We're stretching the body but
we can also take this time

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for a little mental check in.

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A little energetic hygiene.

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Take one more deep 
breath in and then exhale,

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claw the fingertips 
into the ground.

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Lift your heart and your 
center all the way back up.

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Walk the knees back 
in line with the hips,

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toes fall into 
line with the knees.

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Then we're gonna 
drop the elbows,

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keep them right 
underneath the shoulders.

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This is really important.

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Palms are gonna glue 
to the ground or the mat.

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You're gonna keep these two
parallel lines of the forearms,

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in the wrists and 
the knees and the ankles

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as you walk back, Puppy Posture.

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So we have our first 
big shoulder opener here.

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You can be gentle, in fact, 
you should be gentle

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at first here, just feeling
the stretch in the shoulder

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and you might come up 
and out of it nice and slow.

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If you're super flexible, 
you might be able

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to just go right into it,
but I recommend nice mindful

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movement in and 
out of the shape.

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Then eventually 
you can pause maybe

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the forehead comes to the earth.

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You're gonna really 
lift up from your hip creases

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so that your pelvis 
rocks up towards the sky.

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This should feel really great, 
long in the side body.

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Put on weight 
into the fingertips,

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a little weight into the toes.

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You're here for one 
more breath, you got this.

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Then exhale, draw the naval in, 
connect to that little energy,

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that fire in the belly 
and come all the way

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back up to all fours.

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Woo, should feel awesome.

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Cool, walk the knees 
to the center of your mat

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or on your towel or
blanket and curl the toes under

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and nice and slow 
walk the hands back.

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As you walk the hands back, 
you're gonna really use

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what you got here to 
press the base of the palm

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into the meaty part of your quad

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and enjoy this little massage.

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This little calming of 
the muscles of the quad.

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All the way up to the hip
creases and then when you get

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to the hip creases, you 
can use your thumb to really

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knead in there as 
much as it feels good.

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Yeah, and of course, 
while we're at it,

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we're stretching through 
the feet and if you can,

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try to get a little lift 
up through the center line,

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we call this the plumb line, 
the spine, the Sushumna.

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So you're not just mindlessly 
crashing into your feet

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so you're still 
getting a nice stretch

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but there's a little bit 
of awareness lifting you up

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through the spine.

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Which of course 
will help us on the bike

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or anywhere in life.

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Driving, everything.

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Cool, then flip the palms 
up and we'll walk the knees

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together, if you can, 
if not, no worries.

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We'll just sit up nice and tall
for one conscious breath in.

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And a nice 
conscious breath out.

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Wonderful, walk the 
hands back out to all fours.

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Press into the tops of the feet,

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knees underneath 
the hip creases.

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Once again, 
hip points, once again.

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It should feel good in 
the feet to really press down.

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Wrap the shoulders 
around here, so lots of space.

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And the neck is nice and long.

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So we did this with 
the toes curled under,

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now we're gonna do it 
with the feet pressing down.

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Toes uncurled, inhale in, 
exhale, lift the knees

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and let them hover.

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Tug the hands 
back towards the knees.

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Tug the toes towards 
the front of your mat.

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We create a little resistance,
a little fire in the belly

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for five, four,

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three, press away 
from your yoga mat,

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two and one, gorgeous work.

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Big toes to touch, 
knees as wide as your mat.

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Once again Extended 
Child's Pose, send it back.

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Deep breath in,

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melt your heart down

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as you breathe out.

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Keep the feet where they 
are, legs where they are.

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Inhale, come up to all fours.

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Again lower body 
stays where it's at.

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Left hand's gonna 
come to the center.

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Inhale, open through the 
chest, so open, open, open,

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through your heart 
space and then exhale,

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thread the needle, 
come on to the outer edge

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of your right shoulder, 
your right ear here.

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We're starting to 
really create space

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through the upper back body.

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Down through the 
thoracic and then breathe

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into your belly here.

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So you can create 
more stretch for yourself

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with this top arm.

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You can even take a 
little bind here or a twist

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and please add 
the layer, return,

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keep reconnecting 
with your breath.

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Then from the middle, 
navel draws in and up,

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tucked to a 
little core strengthener,

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even in the 
smallest of transition.

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Then we'll take 
it to the other side.

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Open through the left, 
stretch, stretch, stretch.

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And thread the 
needle as you're ready.

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Come on to the outer 
edge of your left shoulder.

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Rest on the left ear, 
and we keep this lifting

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up through the hip 
creases that we had before.

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You can use your top arm

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to help you find 
more spaciousness.

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Breathe into 
your lower belly here.

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The trees are really 
dancing outside my room today.

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And then as you're ready, 
connect to your center.

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Come all the way back up and in.

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Walk the hands back 
underneath the shoulders.

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Knees back 
underneath the hip points.

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Wonderful.

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Now we're gonna 
curl the toes under.

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Send the right toes out 
here and you're just gonna

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work the calf here by 
sawing front to back.

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Now, see if you can 
maintain the length in the neck

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so we're not collapsed here,
but we're actually lifting

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the front body up to 
meet the back body here,

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so it's nice and strong 
and stretching the calf.

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Breathing, not 
collapsing into the wrists.

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When you're ready, 
bring that right knee

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all the way up and in.

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We're gonna step it 
to a nice low lunge.

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Walk the left knee back.

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Front knee over front ankle
and we just start to slowly

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but surely get a little 
bit light on the fingertips

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and find length 
through the crown.

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If you don't get down this
low on the ground too often,

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you can keep it nice and low
and just slowly work it out.

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But in time, we're 
gonna want that information,

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that awareness to 
travel up through the spine.

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It's also gonna 
help you on a bike.

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Take one more 
deep breath in here.

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Front yoga, front ankle.

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Again, if you want to intensify 
this hip flexor stretch,

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you just walk that 
left knee back even more.

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Make sure you're 
not on a tight rope

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but nice and wide.

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Like on two skis with 
your legs and then take a deep

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breath in and open your chest.

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Open through the pecs, stretch,

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and then on your breath out,

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relax the head down, 
send the right hip crease back

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and flex your right 
toes towards your face.

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We're not coming 
all the way back here

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but keeping this hip 
stacked over the knee,

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and it's really yogi's 
choice whether you wanna

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press on the top of that back
foot or curl the toes under.

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Find what feels good 
there and keep breathing here.

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It might be that you 
have a really generous bend

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in your right knee so 
take a couple of moments

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to explore your body, 
every body is different.

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Nice and active 
in the right toes.

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To intensify this stretch, 
you can walk your hands

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in line with your right foot.

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Excuse me, allergies today.

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Okay, my friends, really 
dig into your right heel.

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Dig, dig, dig and 
press away so lift up

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from your pelvic 
floor a little bit

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and then roll through that 
right foot nice and slow.

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Then we're gonna inhale, 
reach the fingertips

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forward up and back.

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Big Crescent Lunge here.

246
00:11:21,681 --> 00:11:23,516
Imagine you're 
carrying a big beach ball

247
00:11:23,516 --> 00:11:25,251
up and over head so we're 
wanting to create more

248
00:11:25,251 --> 00:11:27,120
spaciousness in the shoulders, 
in the neck,

249
00:11:27,120 --> 00:11:30,982
in the chest, 
in the upper back body.

250
00:11:30,982 --> 00:11:32,859
Imagine you're 
holding a big beach ball

251
00:11:32,859 --> 00:11:34,944
up and over your head.

252
00:11:34,944 --> 00:11:37,322
Then breathe 
deeps and your heart up,

253
00:11:37,322 --> 00:11:39,699
throat back, chin lifts.

254
00:11:39,699 --> 00:11:43,119
And then exhale 
to rain it all down.

255
00:11:43,119 --> 00:11:45,265
Left hand comes to the earth.

256
00:11:45,265 --> 00:11:47,457
You're gonna walk your 
right foot out just a bit

257
00:11:47,457 --> 00:11:50,084
and then turn your 
right toes out just a bit.

258
00:11:50,084 --> 00:11:52,170
Right hand, listen 
carefully, is gonna come

259
00:11:52,170 --> 00:11:55,048
to the top of the right 
thigh and we're not gonna

260
00:11:55,048 --> 00:11:58,468
man handle here or woman handle.

261
00:11:58,468 --> 00:12:00,929
We're just gonna be 
really nice and gentle

262
00:12:00,929 --> 00:12:02,805
as we loop the 
right shoulder and open.

263
00:12:02,805 --> 00:12:04,421
You might find that you 
can come on to the outer edge

264
00:12:04,421 --> 00:12:06,517
and use your hand to 
push back a little bit

265
00:12:06,517 --> 00:12:08,519
but you need to be 
really, really mindful.

266
00:12:08,519 --> 00:12:12,023
Really, really, 
really mindful and loving.

267
00:12:12,982 --> 00:12:15,234
Then think Cobra here as 
you open through the chest,

268
00:12:15,234 --> 00:12:18,821
deep breath in and 
then exhale slowly.

269
00:12:18,821 --> 00:12:21,658
Hug the inner 
thighs back to center.

270
00:12:21,658 --> 00:12:24,243
Come back to 
your nice low lunge.

271
00:12:24,243 --> 00:12:28,164
Inhale to open the chest and
exhale to walk that right foot

272
00:12:28,164 --> 00:12:30,500
all the way over for Pigeon.

273
00:12:33,962 --> 00:12:35,254
So the right heel might need

274
00:12:35,254 --> 00:12:37,357
to come into 
the center big time.

275
00:12:37,357 --> 00:12:39,842
In time we're working 
to get this shin parallel

276
00:12:39,842 --> 00:12:41,427
but you need to 
focus on the sensation

277
00:12:41,427 --> 00:12:42,595
rather than the shape.

278
00:12:42,595 --> 00:12:44,764
So try to bring 
everything to the mid-line

279
00:12:44,764 --> 00:12:47,058
best you can and then
root down through the top

280
00:12:47,058 --> 00:12:48,643
of that back foot.

281
00:12:48,643 --> 00:12:50,186
You decide what 
feels best today.

282
00:12:50,186 --> 00:12:51,700
Every practice 
is different, right?

283
00:12:51,700 --> 00:12:53,564
Listen to your body's needs.

284
00:12:53,564 --> 00:12:56,025
You might stay up 
nice and tall today here.

285
00:12:56,025 --> 00:12:59,028
You might even start to 
work towards hands together

286
00:12:59,028 --> 00:13:01,906
at the heart or you 
can take that pigeon

287
00:13:01,906 --> 00:13:03,533
to sleep here.

288
00:13:03,533 --> 00:13:07,132
One-legged Pigeon to 
rest in a little Forward Fold.

289
00:13:07,132 --> 00:13:09,372
We're here for 
three to five breaths.

290
00:13:09,372 --> 00:13:13,126
Soften through the jaw, 
keep the toes active.

291
00:13:37,483 --> 00:13:40,552
And then connect to your 
center to slowly come up.

292
00:13:40,552 --> 00:13:43,231
Nice and slow, 
nice and slow, nice and slow.

293
00:13:43,231 --> 00:13:44,804
We're gonna 
press into the palms,

294
00:13:44,804 --> 00:13:49,037
come back to all fours 
and curl both toes under.

295
00:13:49,037 --> 00:13:51,956
When you're ready, 
second side, extend the left leg

296
00:13:51,956 --> 00:13:54,959
out long, start to 
stretch through that calf.

297
00:13:54,959 --> 00:13:58,254
Find the sits bone 
to heel connection here.

298
00:13:58,254 --> 00:14:00,840
Remember this is yoga 
practice so the beauty

299
00:14:00,840 --> 00:14:03,468
of the yoga practice 
is the constant reminder

300
00:14:03,468 --> 00:14:06,429
to unite, right, yoga union.

301
00:14:06,429 --> 00:14:09,515
Careful not to just 
isolate the calf muscle

302
00:14:09,515 --> 00:14:11,350
or the achilles.

303
00:14:11,350 --> 00:14:13,936
Think of it as a 
full body experience,

304
00:14:13,936 --> 00:14:18,066
so length through the crown,
not collapsing into the wrists.

305
00:14:18,066 --> 00:14:22,070
Really drawing the front body
up to meet the back body.

306
00:14:22,070 --> 00:14:25,907
A couple more motions 
here, front to back, sawing.

307
00:14:25,907 --> 00:14:29,734
Sawing like a saw.

308
00:14:29,734 --> 00:14:31,000
In case that was confusing.

309
00:14:31,000 --> 00:14:33,294
When you're ready, bring 
the left knee all the way

310
00:14:33,294 --> 00:14:35,714
up and in, 
step into your nice low lunge.

311
00:14:35,714 --> 00:14:37,382
Right away, 
front knee over front ankle,

312
00:14:37,382 --> 00:14:39,843
you'll walk the right knee back

313
00:14:39,843 --> 00:14:42,633
and then just take it as it
comes, that's the practice.

314
00:14:42,633 --> 00:14:46,554
Feel out your muscles, 
feel out the sensations.

315
00:14:48,012 --> 00:14:50,348
Might keep it nice and low.

316
00:14:50,348 --> 00:14:52,308
You might start to 
grow a little bit lighter

317
00:14:52,308 --> 00:14:56,229
on the fingertips and in time
everyone start to let the news

318
00:14:56,229 --> 00:14:57,882
from down below 
travel up through the spine

319
00:14:57,882 --> 00:15:00,233
so you can open 
the chest forward.

320
00:15:00,233 --> 00:15:02,555
Kind of come out 
of this rounding shape

321
00:15:02,555 --> 00:15:05,200
and open up.

322
00:15:06,863 --> 00:15:12,009
Great, take a big breath 
in and then exhale softly,

323
00:15:12,009 --> 00:15:14,013
rounding chin to chest.

324
00:15:14,013 --> 00:15:15,998
Pull the left hip crease back.

325
00:15:15,998 --> 00:15:18,668
Flex the left toes 
now towards your face.

326
00:15:18,668 --> 00:15:22,380
Again you can keep a 
generous bend in that left knee.

327
00:15:22,380 --> 00:15:26,229
There's a tendency to come
really far back on that heel

328
00:15:26,229 --> 00:15:28,177
which of course you 
can, you're in charge,

329
00:15:28,177 --> 00:15:31,722
but see what happens 
if you keep that knee

330
00:15:31,722 --> 00:15:35,184
right underneath the hip 
and focus on strengthening

331
00:15:35,184 --> 00:15:38,988
and stretching the 
belly of this hamstring

332
00:15:38,988 --> 00:15:43,192
with a slight or 
generous bend in the left knee.

333
00:15:44,152 --> 00:15:46,320
If you're like, woman, I have
no idea what you just said,

334
00:15:46,320 --> 00:15:49,532
just breathe deep, 
enjoy this time with your body

335
00:15:49,532 --> 00:15:51,576
and your breath.

336
00:15:51,576 --> 00:15:55,246
You can walk the hands 
in line with the left foot.

337
00:15:55,246 --> 00:15:58,081
For more of a stretch.

338
00:16:14,104 --> 00:16:17,475
Dig into that left heel 
and slowly roll through,

339
00:16:17,475 --> 00:16:20,188
roll, roll, roll through.

340
00:16:20,188 --> 00:16:24,734
Loop the shoulders and 
reach the fingertips forward

341
00:16:24,734 --> 00:16:27,320
up and back, big crescent here.

342
00:16:27,320 --> 00:16:29,197
Big beach ball up and over head.

343
00:16:29,197 --> 00:16:31,240
Squeeze the inner 
thighs to the mid line.

344
00:16:31,240 --> 00:16:34,744
Keep tugging the top of 
that left thigh bone back.

345
00:16:34,744 --> 00:16:36,734
Create spaciousness 
in the upper body.

346
00:16:36,734 --> 00:16:37,994
You might sink a little deeper.

347
00:16:37,994 --> 00:16:42,001
Lift your heart, 
throat back, maybe opening,

348
00:16:42,960 --> 00:16:46,130
lifting the chin up 
to the sky just a hair.

349
00:16:46,130 --> 00:16:49,702
And then exhale to 
rain it all the way down.

350
00:16:51,427 --> 00:16:54,781
Walk the left foot this 
time towards the left edge.

351
00:16:54,781 --> 00:16:57,516
Open the left toes just a bit.

352
00:16:57,516 --> 00:16:59,769
Right hand on the 
earth for stability.

353
00:16:59,769 --> 00:17:02,897
We'll bring the left hand to
the top of the left thigh.

354
00:17:02,897 --> 00:17:05,246
The second side is 
gonna be different.

355
00:17:05,246 --> 00:17:08,236
You might not do the same
thing you did on the right side

356
00:17:08,236 --> 00:17:10,269
with this side, 
you might just stay here.

357
00:17:10,269 --> 00:17:12,573
You might come up 
onto the right fingertips

358
00:17:12,573 --> 00:17:15,201
or you might find a 
little bit of a opening.

359
00:17:15,201 --> 00:17:19,372
Just gently using your left
hand to guide that hip open.

360
00:17:20,414 --> 00:17:23,125
Wrapping the shoulder 
blades and then think

361
00:17:23,125 --> 00:17:25,100
about the psoas here 
nice and long so think

362
00:17:25,100 --> 00:17:27,665
Upward Facing Dog or Cobra.

363
00:17:28,673 --> 00:17:32,782
As you breathe in and 
then exhale, bring everything

364
00:17:32,782 --> 00:17:35,972
into center by hugging the
inner thighs to the mid-line.

365
00:17:35,972 --> 00:17:39,100
Stay active in the 
toes to protect the knee

366
00:17:39,100 --> 00:17:40,875
and we come back to 
our nice, low lunge.

367
00:17:40,875 --> 00:17:43,145
Beautiful, inhale, look forward.

368
00:17:43,145 --> 00:17:47,692
Exhale, walking it over 
towards the right side, it,

369
00:17:47,692 --> 00:17:50,569
I mean your left 
foot for you Pigeon.

370
00:17:50,569 --> 00:17:51,794
One-legged Pigeon 
on the other side again

371
00:17:51,794 --> 00:17:53,447
it's gonna be different.

372
00:17:53,447 --> 00:17:55,279
So just check it out.

373
00:17:55,279 --> 00:17:56,617
Use your breath.

374
00:17:56,617 --> 00:18:00,454
Start to really 
listen to your breath here.

375
00:18:02,540 --> 00:18:05,001
Again notice what it 
is on this side today.

376
00:18:05,001 --> 00:18:06,744
Each practice is an 
opportunity to check in

377
00:18:06,744 --> 00:18:08,519
with something new.

378
00:18:08,519 --> 00:18:10,548
Right, just like every 
time you get on the bike

379
00:18:10,548 --> 00:18:12,967
or any time you do a 
run or anything like that.

380
00:18:12,967 --> 00:18:15,306
It's always very new 
if you're really present,

381
00:18:15,306 --> 00:18:16,556
so just stay present here.

382
00:18:16,556 --> 00:18:20,266
You might keep it lifted 
today or you might take it

383
00:18:20,266 --> 00:18:21,846
into a nice Forward Fold.

384
00:18:21,846 --> 00:18:23,746
We're here for 
three to five breaths.

385
00:18:23,746 --> 00:18:25,563
Really listen to the 
sound of your breath,

386
00:18:25,563 --> 00:18:27,481
in and out, in and out.

387
00:18:35,663 --> 00:18:38,284
Soften through the jaw,

388
00:18:38,284 --> 00:18:40,995
soften through the brow

389
00:18:40,995 --> 00:18:45,166
and keep the back toes and the
front toes nice and engaged.

390
00:19:01,272 --> 00:19:03,774
Then connect to your center.

391
00:19:03,774 --> 00:19:06,652
Slowly come up and this 
time we're going to come

392
00:19:06,652 --> 00:19:09,864
onto the outer edge of that
left hip and we're gonna swing

393
00:19:09,864 --> 00:19:11,782
the right leg all the way around

394
00:19:11,782 --> 00:19:13,951
so you're coming to a seat.

395
00:19:13,951 --> 00:19:18,581
Yahoo and then bring the feet
as wide as your yoga mat.

396
00:19:18,581 --> 00:19:21,876
Hands come behind you and you
lift up through the chest here

397
00:19:21,876 --> 00:19:24,170
and then just exhale, 
take a deep breath in

398
00:19:24,170 --> 00:19:27,882
and exhale, send the 
knees towards the left,

399
00:19:27,882 --> 00:19:29,550
find that inner 
rotational right hip

400
00:19:29,550 --> 00:19:32,595
and try to keep 
your heart lifted here.

401
00:19:32,595 --> 00:19:35,556
And then through center, 
a little booty massage.

402
00:19:35,556 --> 00:19:37,558
We're gonna get another booty
massage too before we end

403
00:19:37,558 --> 00:19:39,655
and over to the right.

404
00:19:41,347 --> 00:19:44,684
And inhale, come to center,
keep lifting through your heart,

405
00:19:44,684 --> 00:19:46,269
exhale to the left.

406
00:19:47,792 --> 00:19:51,879
So good, inhale, lift up 
and exhale to the right.

407
00:19:54,151 --> 00:19:57,071
Wonderful, come 
back up to upright.

408
00:19:58,239 --> 00:20:00,282
We're gonna both legs out long.

409
00:20:00,282 --> 00:20:03,744
You're gonna bring your 
right knee in, check it out.

410
00:20:03,744 --> 00:20:05,329
I'm gonna come to the leg baby,

411
00:20:05,329 --> 00:20:08,416
the infamous leg baby here
on Yoga with Adriene channel.

412
00:20:08,416 --> 00:20:10,531
But today I'm actually 
going to take my right foot

413
00:20:10,531 --> 00:20:13,462
into my left hand 
and do a little variation

414
00:20:13,462 --> 00:20:17,508
for the glute, for the 
outer hip, for the piriformis.

415
00:20:17,508 --> 00:20:20,938
I'm going to take my right foot.

416
00:20:20,938 --> 00:20:23,431
I'm gonna take my right hand
to the ground for stability

417
00:20:23,431 --> 00:20:25,733
and then I'm gonna lean 
back, bring my left foot

418
00:20:25,733 --> 00:20:29,395
to the ground and 
I'm gonna slowly come on

419
00:20:29,395 --> 00:20:33,399
either to my right forearm, 
so actually, try that first

420
00:20:33,399 --> 00:20:34,835
and I'll try to 
rock side to side here.

421
00:20:34,835 --> 00:20:37,987
I'm gonna use my left hand to
just kind of really massage

422
00:20:37,987 --> 00:20:39,822
that right glute here.

423
00:20:41,073 --> 00:20:43,409
I'll turn this 
way so you can see.

424
00:20:43,409 --> 00:20:45,578
Just go on a little exploration.

425
00:20:45,578 --> 00:20:46,954
This is what 
we're ending with today.

426
00:20:46,954 --> 00:20:49,206
Find what feels good, whoa.

427
00:20:50,499 --> 00:20:52,543
It should feel awesome.

428
00:20:52,543 --> 00:20:55,129
If coming onto the forearm 
is not in your practice,

429
00:20:55,129 --> 00:20:59,133
you can just keep the 
hand lifted and work here.

430
00:21:00,551 --> 00:21:02,970
That should feel really good.

431
00:21:05,639 --> 00:21:08,084
After you've done 
it on the right side,

432
00:21:08,084 --> 00:21:10,352
connect to your center, 
your core to come

433
00:21:10,352 --> 00:21:13,439
back up through center, 
back up to seated.

434
00:21:14,940 --> 00:21:16,984
We'll do the same 
thing on the other side.

435
00:21:16,984 --> 00:21:18,903
You'll hug the 
left knee up and in.

436
00:21:18,903 --> 00:21:21,322
Catch the left foot 
with the right hand.

437
00:21:21,322 --> 00:21:22,781
Left hand comes back.

438
00:21:22,781 --> 00:21:24,116
Then when you're 
ready, right foot comes

439
00:21:24,116 --> 00:21:26,368
to the earth for stability.

440
00:21:27,870 --> 00:21:30,456
Maybe we lean 
back on that left forearm

441
00:21:30,456 --> 00:21:35,537
and we start to 
explore the left side, so good,

442
00:21:35,537 --> 00:21:40,049
seriously so great, so 
wonderful for the lower back.

443
00:21:40,049 --> 00:21:43,427
Look, we don't 
need any fancy machine

444
00:21:43,427 --> 00:21:45,471
or anything for this.

445
00:21:45,471 --> 00:21:49,642
An expensive massage, we're
just taking care of ourselves

446
00:21:49,642 --> 00:21:51,727
left and right literally.

447
00:21:54,605 --> 00:21:56,315
I probably look 
like a fool doing this

448
00:21:56,315 --> 00:21:57,581
but it feels amazing.

449
00:21:57,581 --> 00:22:01,570
If you're doing it with me, 
you know, you know.

450
00:22:04,055 --> 00:22:06,492
All right, and 
when you feel satisfied,

451
00:22:06,492 --> 00:22:09,495
go ahead and come 
back up to center.

452
00:22:10,621 --> 00:22:14,163
We'll bring the 
soles of the feet together.

453
00:22:14,163 --> 00:22:19,126
Grab the ankles, and inhale,
lift up through the spine.

454
00:22:19,126 --> 00:22:21,587
Exhale, relax the 
shoulders down and draw

455
00:22:21,587 --> 00:22:24,924
the tops of the 
thighs down, down, down.

456
00:22:26,689 --> 00:22:29,608
Inhale, just a lot of 
gratitude and appreciation

457
00:22:29,608 --> 00:22:33,112
for your body and then 
exhale, just slowly nose

458
00:22:33,112 --> 00:22:34,155
towards the toes.

459
00:22:34,155 --> 00:22:35,531
I don't care how far you get, 
it doesn't even matter.

460
00:22:35,531 --> 00:22:37,700
Just a little 
stretch in the back body.

461
00:22:37,700 --> 00:22:41,620
You can use your elbows, maybe
press the inner thighs down.

462
00:22:41,620 --> 00:22:43,289
Maybe grab the toes.

463
00:22:46,813 --> 00:22:49,065
Nice and loose in the neck.

464
00:22:51,203 --> 00:22:53,754
Fabulous, then 
press into your foundation

465
00:22:53,754 --> 00:22:57,918
and slowly roll up 
and I'll cross the ankles.

466
00:22:59,628 --> 00:23:01,827
Bring the hands to the heart.

467
00:23:01,827 --> 00:23:04,131
Booyah, amazing 
practice, my friends.

468
00:23:04,131 --> 00:23:06,594
Thank you so much for sharing
your time and your energy.

469
00:23:06,594 --> 00:23:09,346
This is one to 
definitely be repeated.

470
00:23:09,346 --> 00:23:12,016
Leave questions, 
comments down below.

471
00:23:12,016 --> 00:23:14,602
Like the video, bookmark it
so you can find it super easy

472
00:23:14,602 --> 00:23:18,230
and I'll see you 
next time, take good care.

473
00:23:18,230 --> 00:23:19,148
Namaste.

474
00:23:19,148 --> 00:23:21,984
(upbeat music)