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

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I'm Adriene. Today we 
have Yoga for Dancers.

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This is a big request,
but it's not just

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for professional 
dancers or dancers in training.

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This is for everybody.

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This is a really nice 
blend of fire and grace.

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Building strength, but 
also increasing flexibility

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with that loving 
yoga connection, right?

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Conscious breath, joy, kindness.

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So hop into something 
comfy and let's get to it.

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(upbeat music)

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All right, my friends.

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Let's begin standing 
at the top of the mat,

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feet together, really together.

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Lift up through the front body.

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Ground down 
through the back body.

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Draw your hands 
together at your heart

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and just begin to feel 
your feet on the earth,

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deepen your breath, 
relax your shoulders,

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and lengthen up 
through the crown.

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Let's make the most of 
our time here together.

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Moving with nice 
conscious breath.

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Take a second here to 
just set an intention,

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something positive 
that will serve you

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in the present 
moment here as you ground.

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And we'll gently bow the head
to the heart, chin to chest.

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Feel that deep stretch in the
back of the neck right away.

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And then slowly release 
the fingertips to the ground.

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And inhale, reach for the sky.

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Big stretch here as you exhale.

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Rain it down and forward.

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What's up, Benji?

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Inhale, lift up halfway.

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Find length through the crown.

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And then let's go ahead 
and pull the elbows back.

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Long beautiful neck here.

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Exhale, soften and fold.

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Take a couple of breaths here.

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Bend the knees as 
generously as you need.

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And let any stress or 
tension you've been carrying

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just drop, melt 
off the shoulders.

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Release and let go.

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And then release, and we'll
bring the hands to the earth.

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Step the right foot back, 
step the left foot back.

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Strong Plank Pose.

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Take a couple of breaths here.

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Rock front, rock back.

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And then slowly lower 
all the way to the belly.

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Cobra Pose, inhale.

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And exhale to release.

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Awesome.

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Curl the toes under, 
press up to Plank Pose.

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Take a deep breath in, and
exhale, Downward Facing Dog.

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Take a couple of 
breaths here to work it out.

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Pedal the feet.

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You're going to 
really open the elbow creases

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towards the front 
of your yoga mat today.

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Melt the heart back.

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Hug the lower ribs in.

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And when you're ready, 
anchor through the left heel

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and inhale, lift 
the right leg up high.

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Start by turning all toes,
especially that pinky toe, down.

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And just giving 
little baby pulses here.

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As you do this craw, claw.

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(laughs) Not craw, claw.

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Claw through the fingertips,

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baby pulses with the right heel.

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Hug the front body up 
to meet the back body.

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Find that external 
rotation in the shoulders

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and lengthen through 
the crown of the head.

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We're here for five.

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Breathe deep.

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Anchor through 
the left heel, four.

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Three, two, and 
slowly release on the one.

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Step forward.

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Pyramid posture.

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You're going to pivot on 
the back foot just a bit.

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Left toes pointing towards the
front left corner of the mat.

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Pull up through 
the right hip crease.

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Inhale to find length.

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And exhale to fold.

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One more time just like that.

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Inhale to find length.

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And exhale to fold.

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So you can bring 
the hands to rest.

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Maybe bring them to rest on
the earth, fingertips on mat.

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Or maybe bring them 
around to clasp the right calf

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as you draw your nose 
in towards your navel.

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Another option would be 
to interlace the fingertips

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behind your tail or 
grab opposite elbow.

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So find a variation 
here that feels awesome.

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Keep strong, strong legs 
here as you breathe deep.

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(deep breathing)

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Nice long full deep breaths.

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And then the 
next time you exhale,

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slowly release the 
hands to the earth.

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Lift the back 
heel all the way up.

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Shift your front knee 
over your front ankle.

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And let's lift up half splits.

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So left inner thigh 
reaches up towards the sky.

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Now you can play 
around here, of course.

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Opening up through the hip.

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Sending the left toes up high.

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Or we'll work on 
squaring the hips

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and sending the 
left foot out long.

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So this really depends 
on what you're working on,

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what you're trying to 
balance out on your body today.

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And then for the 
last cycle of breath

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we might wrap the arms 
around the calf again here.

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If that's not 
available to you, no worries,

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keep the fingertips 
on the ground.

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Breathing deep.

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And then slowly to 
come out of the posture

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we'll release, 
bend that left knee in.

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And then you're 
going to shoot it

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all the way out 
to a nice low lunge.

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Open the chest, 
open the shoulders,

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breathe into the front 
of that left hip crease.

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Inhale in.

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And then exhale, 
plant the palms.

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Step the right toes back.

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Belly to Cobra, or 
chaturanga to Up Dog.

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Take your time.

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Inhale to open the chest, 
feel the abdominal wall,

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those muscles 
stretch nice and long.

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And then slowly back 
to Downward Facing Dog.

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Deep breath in.

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Long breath out.

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(deep breathing)

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Anchor the 
right heel and inhale,

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lift the left leg up high.

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Claw through the fingertips.

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So again, go ahead 
and stay nice and square

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with me here, my friends.

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So turn the left 
toes down, down, down.

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Anchor through your right heel.

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So left pinky toe is really
turning towards the earth.

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Then here we go, baby pulses

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with the left heel, 
baby pulses up and down.

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So firing up 
through the lower belly,

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firing up through the glutes.

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Deep stretch in the back 
of the right leg of course.

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And we're opening 
through the shoulders here,

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elbow creases towards the front.

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Length through the crown.

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Connect to your 
fire in that belly.

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Connect into that warmth.

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So don't resist it, 
just lean in.

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So plug into what's 
coming up basically.

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Don't resist, plug in.

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We're here for 
five, four, three, two.

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Slowly release on the one,
step the left foot up high.

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Pyramid posture.

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So turn the right toes out.

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And just take a second to 
get situated in your body.

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Pull that left 
hip crease up and in.

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Reconnect with your breath.

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Then on your next 
inhale find length.

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So actively 
lengthen through the crown,

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and then exhale, fold.

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One more just like that.

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Big inhale to lengthen.

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And exhale to fold.

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Now whatever variation 
you took on the other side,

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give it a try on this side.

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So if it was 
interlacing the fingertips,

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maybe clasping opposite elbow.

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Reverse namaste is 
always an option here.

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Breathing deep.

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Or maybe 
fingertips stay on the earth.

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Or maybe the palms 
come to cradle

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the left calf here

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as you draw the nose in.

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Squeezing our 
thighs towards the midline.

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You got this.

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So we're creating 
stability around the joints,

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building strength, and 
working on flexibility.

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The most important thing and
the true, true value of yoga

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in my opinion is marrying
the breath to the experience,

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letting it come out of that
relationship with your breath,

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which is what we need 
to perform as a dancer,

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to be present, joyful, 
connect the emotional body

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and the physical body, 
unite them as one.

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Nice work. Slowly release 
the fingertips to the earth.

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You're going to 
shift your left knee

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in line with your left ankle.

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Lift the right heel up.

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Here we go.

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Inhale in.

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Exhale, lift from the 
right inner thigh first.

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So take your core 
strength with you.

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Really move from 
your center here.

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Turn the right toes down.

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And then from here we can
start to open up as feels good.

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Or maybe you keep working
on this nice square opening.

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Or maybe let's 
say dance of the two.

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Make sure you're breathing
nice long smooth deep breaths.

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And maybe for the 
last cycle you work

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to bring the hands 
behind the leg here, the calf.

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(deep breathing)

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And then slowly from your
center bring that right knee in.

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Squeeze it in, 
squeeze it in, squeeze it in.

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And then shoot it out, 
nice low lunge.

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Step it lightly.

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And then open the chest.

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Inhale, open the shoulders.

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Feel that big stretch in the
front of the right hip crease.

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And then exhale, plant the
palms, step the left toes back.

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And vinyasa, belly to Cobra, 
or chaturanga to Up Dog.

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Feel the front body 
lengthen as you open the chest.

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And then exhale, contract 
and send it up and back,

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Downward Facing Dog.

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Deep breath in.

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Long breath out.

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Beautiful.

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Ragdoll, so step the right
foot out behind the right hand.

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Left foot up 
behind the left hand.

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Feet nice and wide.

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Then big inhale 
lifts you up halfway.

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Exhale to fold.

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Interlace the fingertips behind.

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And you're going to bend 
the elbows left to right.

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Lift the toes up 
for just a breath.

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Inhale to find length.

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And then exhale to draw 
your nose towards your navel.

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So you can bend the knees 
as generously as need here.

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Otherwise we'll work 
to straighten the legs.

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Again, elbows left to right.

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Really pressing into all 
four corners of the feet.

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Listen to the 
sound of your breath.

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One more cycle.

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And then release.

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Tuck the chin, bend the knees,

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so much so that your belly
comes to the tops of the thighs.

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Then slowly roll 
it up, take your time.

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Imagine tearing your 
yoga mat in half here.

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So you're really 
pressing into the feet,

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engaging the legs, or pressing,

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almost just imagining the
yoga mat tearing in the middle

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as we lift, 
lift, lift, lift, lift.

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Strong legs, strong legs.

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Lift the chest, open the heart,

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open the palms, Mountain Pose.

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Without looking 
down, slowly bring

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the feet together, 
really together.

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Deep breath in.

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Long breath out.

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Slowly shift your 
weight to your left foot.

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And inhale, lift 
the right knee up high.

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Exhale, send the right toes out,

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Warrior Three, airplane arms.

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Right toes out, 
fingertips reach out.

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Crown of the head forward.

254
00:12:35,001 --> 00:12:36,469
Here we go, big breath in here.

255
00:12:36,469 --> 00:12:38,371
Lift front body 
up to meet back body.

256
00:12:38,371 --> 00:12:40,359
Open the chest, 
spread the fingers.

257
00:12:40,359 --> 00:12:42,676
Exhale, contract navel to spine.

258
00:12:42,676 --> 00:12:46,162
Right knee lifts up.

259
00:12:46,162 --> 00:12:48,595
And then you can take 
a little open palm here.

260
00:12:48,595 --> 00:12:51,755
You can also bring the hands
together when you lift up here.

261
00:12:51,755 --> 00:12:52,635
Alright, here we go.

262
00:12:52,635 --> 00:12:56,072
Inhale, send the 
fingertips out, right toes out.

263
00:12:56,072 --> 00:12:58,241
Crown of the head forward.

264
00:12:59,175 --> 00:13:02,512
And exhale, right knee comes in.

265
00:13:02,512 --> 00:13:05,148
Let's bring the hands together.

266
00:13:05,148 --> 00:13:07,484
Inhale, find that expansion.

267
00:13:10,236 --> 00:13:13,273
And exhale, right knee 
comes in, squeeze and lift.

268
00:13:13,273 --> 00:13:16,076
Crown reaches up, 
palms together.

269
00:13:16,076 --> 00:13:19,110
One more time.
Big inhale, nice and slow.

270
00:13:19,112 --> 00:13:21,414
Draw the navel up 
to meet the spine.

271
00:13:21,414 --> 00:13:22,816
Tuck the chin into the chest.

272
00:13:22,816 --> 00:13:27,193
Breathe and exhale, 
rounding through.

273
00:13:27,193 --> 00:13:29,829
Cross right ankle over 
the top of the left thigh.

274
00:13:29,829 --> 00:13:32,198
Inhale, lift the 
sternum to the thumb.

275
00:13:32,198 --> 00:13:35,101
And exhale, Forward Fold.

276
00:13:35,101 --> 00:13:36,903
Keep the right 
toes nice and bright.

277
00:13:36,903 --> 00:13:38,905
Fingertips to the earth.

278
00:13:40,700 --> 00:13:42,235
A couple of 
cycles of breath here.

279
00:13:42,235 --> 00:13:43,503
Breathing deep.

280
00:13:44,911 --> 00:13:46,846
So depending where 
you are in your body

281
00:13:46,846 --> 00:13:50,183
and in your energy 
level and your mood,

282
00:13:50,183 --> 00:13:52,051
or we have of course 
people from all over the world

283
00:13:52,051 --> 00:13:55,655
practicing this with us, 
you can stay here.

284
00:13:56,876 --> 00:13:59,095
If there's an arm 
balance here in your practice,

285
00:13:59,095 --> 00:14:01,816
maybe you work towards that.

286
00:14:02,495 --> 00:14:04,364
Too far up at the 
front of my mat here.

287
00:14:04,364 --> 00:14:06,903
Maybe it's a toe stand.

288
00:14:09,142 --> 00:14:10,641
Breathing deep.

289
00:14:12,829 --> 00:14:14,597
So the most important 
thing is that you stay

290
00:14:14,597 --> 00:14:18,049
really present in 
your body with your breath.

291
00:14:21,901 --> 00:14:24,704
If you're in a variation, 
take one more big inhale

292
00:14:24,704 --> 00:14:26,072
and then use 
your exhale to meet us

293
00:14:26,072 --> 00:14:28,908
all the way back, 
all the way up here.

294
00:14:28,908 --> 00:14:31,011
Standing, lifting right 
knee up towards the chest.

295
00:14:31,011 --> 00:14:32,919
Lift, lift, lift, lift.

296
00:14:32,919 --> 00:14:35,015
And then exhale to 
release, Mountain Pose.

297
00:14:35,015 --> 00:14:39,776
Don't look down, keep 
your awareness and your focus,

298
00:14:39,776 --> 00:14:42,296
your gaze out nice and front.

299
00:14:43,777 --> 00:14:44,911
Then again, don't look down.

300
00:14:44,911 --> 00:14:47,019
So just put your awareness,

301
00:14:47,019 --> 00:14:48,615
your eyeballs on 
the soles of your feet.

302
00:14:48,615 --> 00:14:52,552
And bring the feet 
together, really together.

303
00:14:52,552 --> 00:14:53,697
And here we go again.

304
00:14:53,697 --> 00:14:55,359
Shifting the 
weight to the right foot.

305
00:14:55,359 --> 00:14:57,094
Deep breath in.

306
00:14:57,094 --> 00:14:59,330
Then slowly release 
the fingertips down.

307
00:14:59,330 --> 00:15:01,966
Open your palms, Mountain Pose.

308
00:15:01,966 --> 00:15:03,200
Keep breathing.

309
00:15:04,294 --> 00:15:07,130
Enjoy this time with 
your body, with your breath.

310
00:15:07,130 --> 00:15:09,168
As you're ready, shift 
the weight to the right foot

311
00:15:09,168 --> 00:15:12,836
and slowly begin to 
peel the left leg up high.

312
00:15:12,836 --> 00:15:13,670
Fire up your core.

313
00:15:13,670 --> 00:15:15,738
Big breath in, lift 
up from the armpit chest.

314
00:15:15,738 --> 00:15:17,407
Nice long beautiful neck.

315
00:15:17,407 --> 00:15:18,241
And here we go.

316
00:15:18,241 --> 00:15:21,311
Slowly sending it out, 
Warrior Three.

317
00:15:22,278 --> 00:15:25,761
Just checking in on this side.

318
00:15:25,761 --> 00:15:27,584
Working it out, 
balancing the right

319
00:15:27,584 --> 00:15:28,651
and the left side of the body.

320
00:15:28,651 --> 00:15:30,520
Lift the front body 
up to meet the back body.

321
00:15:30,520 --> 00:15:32,489
Draw the navel in and up.

322
00:15:32,489 --> 00:15:33,556
After you've taken 
a couple of breaths

323
00:15:33,556 --> 00:15:37,126
to go through your 
checklist, find a flow.

324
00:15:37,126 --> 00:15:40,330
So you inhale in here, 
lift the left inner thigh up.

325
00:15:40,330 --> 00:15:44,501
Exhale, slowly lift the left
knee up towards your chest.

326
00:15:45,505 --> 00:15:48,985
Inhale to expand and fly.

327
00:15:51,087 --> 00:15:53,490
And exhale to reel it all in.

328
00:15:57,390 --> 00:16:02,286
Inhale, open, fly, 
soar, look forward.

329
00:16:02,286 --> 00:16:04,542
Exhale, bring it in.

330
00:16:06,259 --> 00:16:07,727
Let's do one more.

331
00:16:07,727 --> 00:16:10,964
Try to create a full 
body experience here.

332
00:16:10,964 --> 00:16:13,199
Lift the corners 
of the mouth slightly.

333
00:16:13,199 --> 00:16:15,668
Go way beyond the physical body.

334
00:16:15,668 --> 00:16:19,572
Connect to your energetic 
body and then reel it in.

335
00:16:19,572 --> 00:16:22,609
We'll cross the left 
ankle over the right.

336
00:16:22,609 --> 00:16:24,644
Inhale in, lift the chest.

337
00:16:24,644 --> 00:16:28,233
And exhale all the 
way down and forward.

338
00:16:29,309 --> 00:16:30,410
Awesome, you're doing great.

339
00:16:30,410 --> 00:16:32,078
Breathe deep, stick with it.

340
00:16:32,078 --> 00:16:35,281
If this is challenging for you,
meet your appropriate edge.

341
00:16:35,281 --> 00:16:38,108
Keep the toes bright, 
the shoulders relaxed.

342
00:16:38,108 --> 00:16:40,153
Breath nice and full.

343
00:16:41,401 --> 00:16:42,969
So for the 
variations on this side,

344
00:16:42,969 --> 00:16:44,804
you can just stay 
in the Forward Fold.

345
00:16:44,804 --> 00:16:45,638
If you want to 
try to arm balance,

346
00:16:45,638 --> 00:16:47,286
you plant the palms.

347
00:16:47,286 --> 00:16:50,076
You create space in the 
shoulders, lots of stability.

348
00:16:50,076 --> 00:16:51,611
And you create a 
little shelf here

349
00:16:51,611 --> 00:16:53,847
with your forearms 
as you look forward.

350
00:16:53,847 --> 00:16:58,084
And just rock front and
back, maybe lift the toes.

351
00:16:58,084 --> 00:17:01,754
Maybe the toe stand is 
the variation you choose.

352
00:17:01,754 --> 00:17:04,122
Or maybe you just stay put here.

353
00:17:04,122 --> 00:17:06,860
(deep breathing)

354
00:17:15,912 --> 00:17:18,848
Then take one 
more cycle of breath.

355
00:17:20,530 --> 00:17:22,752
And then slowly 
bring the hands together

356
00:17:22,752 --> 00:17:26,169
and take your time as 
you rise all the way back up.

357
00:17:26,169 --> 00:17:28,571
We'll bring the left knee
all the way up to the chest.

358
00:17:28,571 --> 00:17:30,039
Squeeze and lift, 
squeeze and lift.

359
00:17:30,039 --> 00:17:31,975
Press down 
through your right foot.

360
00:17:31,975 --> 00:17:36,146
And then slowly release 
everything, Mountain Pose.

361
00:17:37,103 --> 00:17:38,771
Open the hands out.

362
00:17:38,771 --> 00:17:40,843
Lift the chest up.

363
00:17:40,843 --> 00:17:42,162
Inhaling deeply.

364
00:17:43,419 --> 00:17:48,124
Then exhale to relax your
shoulders and draw the belly in.

365
00:17:48,124 --> 00:17:50,393
Without looking down, 
nice and slow,

366
00:17:50,393 --> 00:17:52,128
you're going to 
open the legs wide.

367
00:17:52,128 --> 00:17:54,164
Turn the toes as wide 
as your yoga mat here.

368
00:17:54,164 --> 00:17:56,479
Let them spill off the edge.

369
00:17:56,479 --> 00:17:58,201
Then inhale, 
imagine this upward current

370
00:17:58,201 --> 00:18:00,470
of energy 
through the front body.

371
00:18:00,470 --> 00:18:01,604
Grounding through the back body.

372
00:18:01,604 --> 00:18:03,773
So lengthen tailbone down.

373
00:18:05,061 --> 00:18:08,197
Then inhale, 
hands come together.

374
00:18:08,197 --> 00:18:09,362
And exhale nice and slow,

375
00:18:09,362 --> 00:18:11,467
as if you were 
sliding down a wall.

376
00:18:11,467 --> 00:18:14,871
So you're going to 
move nice and slow here.

377
00:18:14,871 --> 00:18:17,974
Coming all the 
way down into Malasana

378
00:18:17,974 --> 00:18:20,043
or your version of a yogi squat.

379
00:18:20,043 --> 00:18:23,546
So take your time, 
slide down, down, down.

380
00:18:27,236 --> 00:18:30,340
When you get there, if 
the heels come up, no problem.

381
00:18:30,340 --> 00:18:32,909
If you have to adjust 
your feet, no problem.

382
00:18:32,909 --> 00:18:35,911
We'll bring the 
outer edges of the arms

383
00:18:35,911 --> 00:18:39,253
to the inner thighs, inner knee.

384
00:18:39,253 --> 00:18:40,980
And we'll create a 
little resistance here

385
00:18:40,980 --> 00:18:43,823
as we squeeze the 
legs in towards the arms

386
00:18:43,823 --> 00:18:47,460
and press the arms 
out towards the legs.

387
00:18:47,460 --> 00:18:51,931
Use this energy here to find
more length through the torso.

388
00:18:51,931 --> 00:18:55,571
Nice long beautiful 
neck, lots of length.

389
00:18:55,571 --> 00:18:57,503
Lifting up through the crown.

390
00:18:59,492 --> 00:19:01,361
Take a deep breath in.

391
00:19:01,361 --> 00:19:03,290
Then try to keep the 
outer edges of the feet

392
00:19:03,290 --> 00:19:06,566
firmly planted as you 
release the fingertips forward.

393
00:19:06,566 --> 00:19:09,369
Then inhale, just 
press up just a bit.

394
00:19:09,369 --> 00:19:11,738
We're here for five, four,

395
00:19:11,738 --> 00:19:13,473
so you're not 
dropping down here.

396
00:19:13,473 --> 00:19:17,610
Three, two, and with 
control, with grace on the one,

397
00:19:17,610 --> 00:19:19,579
fingertips come behind you.

398
00:19:19,579 --> 00:19:21,314
We lift the toes first.

399
00:19:21,314 --> 00:19:25,220
And then slowly come to a seat.

400
00:19:25,220 --> 00:19:26,900
Now, bring the feet in front.

401
00:19:26,900 --> 00:19:29,562
We're going to windshield 
wiper the legs, so 90, 90.

402
00:19:29,562 --> 00:19:33,039
So just take the 
knees over to one side

403
00:19:33,039 --> 00:19:35,975
two 90 degree angles here

404
00:19:35,975 --> 00:19:39,378
and find a little 
lift through the chest.

405
00:19:43,019 --> 00:19:46,839
And then to the 
other side, 90, 90.

406
00:19:46,839 --> 00:19:49,355
Lift the chest, breathe.

407
00:19:57,400 --> 00:20:00,770
And then lift it back up, soles
of the feet come together.

408
00:20:00,770 --> 00:20:02,672
We open the knees wide.

409
00:20:02,672 --> 00:20:04,774
Open the feet like a book here.

410
00:20:04,774 --> 00:20:06,672
Let the thighs grow heavy.

411
00:20:06,672 --> 00:20:08,444
Inhale to lift the heart.

412
00:20:10,850 --> 00:20:13,853
Find soft easy 
movement in the neck.

413
00:20:17,887 --> 00:20:19,655
And stay here lifted.

414
00:20:20,707 --> 00:20:23,109
Or on an exhale, 
contract navel to spine

415
00:20:23,109 --> 00:20:25,912
and slowly send 
your heart forward.

416
00:20:25,912 --> 00:20:28,181
Pull the elbows 
left to right a bit here

417
00:20:28,181 --> 00:20:30,362
and look forward 
as if you were looking

418
00:20:30,362 --> 00:20:32,599
like off into a pond.

419
00:20:32,599 --> 00:20:36,068
So give yourself 
a little image here.

420
00:20:38,127 --> 00:20:38,961
Inhale in.

421
00:20:39,939 --> 00:20:44,110
Exhale, tops of the thighs
grow heavier, and ground down.

422
00:20:46,589 --> 00:20:48,591
And then slowly release.

423
00:20:49,619 --> 00:20:51,053
Awesome work.

424
00:20:51,053 --> 00:20:53,556
We'll come to 
lie flat on our back.

425
00:20:53,556 --> 00:20:54,791
Take your time.

426
00:20:58,578 --> 00:21:00,880
And when you get there, hug
the knees up to the chest.

427
00:21:00,880 --> 00:21:03,149
Take a deep breath in.

428
00:21:03,149 --> 00:21:05,151
Inhale, lots of love in.

429
00:21:06,125 --> 00:21:08,528
And exhale, lots of love out.

430
00:21:09,809 --> 00:21:12,193
Peel the nose up 
towards the knees.

431
00:21:12,193 --> 00:21:13,741
Inhale.

432
00:21:14,574 --> 00:21:18,397
And exhale, maybe you grab
the outer edges of the feet.

433
00:21:19,665 --> 00:21:22,315
Create more space 
with every breath in.

434
00:21:23,976 --> 00:21:26,712
And soften with 
every breath out.

435
00:21:27,864 --> 00:21:29,388
Happy Baby Pose.

436
00:21:29,388 --> 00:21:31,501
Nice and slow, 
you'll lower the head,

437
00:21:31,501 --> 00:21:32,668
the neck, the shoulders.

438
00:21:32,668 --> 00:21:35,338
You'll take the 
soles of the feet up high.

439
00:21:35,338 --> 00:21:40,404
Then bring your elbows in
and open the knees out wide.

440
00:21:41,204 --> 00:21:43,506
Take any soft easy 
movement here that feels good.

441
00:21:43,506 --> 00:21:47,410
Maybe straightening 
one leg and then the other.

442
00:21:54,811 --> 00:21:57,513
And then we'll 
release everything.

443
00:21:57,513 --> 00:21:59,182
Extending the legs out long,

444
00:21:59,182 --> 00:22:01,317
wiggling the fingers, 
wiggling the toes,

445
00:22:01,317 --> 00:22:05,221
bringing the arms to 
rest gently at your sides.

446
00:22:09,786 --> 00:22:11,687
When you're ready, 
find stillness,

447
00:22:11,687 --> 00:22:14,123
take a deep breath in, smile.

448
00:22:15,815 --> 00:22:18,684
Exhale, close your 
eyes and relax everything

449
00:22:18,684 --> 00:22:20,586
for just a moment here.

450
00:22:26,075 --> 00:22:29,779
Take a second 
to just take stock,

451
00:22:29,779 --> 00:22:32,470
give thanks for your body.

452
00:22:33,663 --> 00:22:37,816
If you have something 
that's in the healing process,

453
00:22:37,816 --> 00:22:42,777
trust the divine 
timing in that, of that.

454
00:22:49,215 --> 00:22:52,197
And then slowly without 
looking, bring your index finger

455
00:22:52,197 --> 00:22:54,810
and thumb together to touch,

456
00:22:54,810 --> 00:22:57,810
a little mudra 
in the hands here.

457
00:23:01,240 --> 00:23:03,075
Take a deep breath in.

458
00:23:04,984 --> 00:23:06,835
And exhale.

459
00:23:09,589 --> 00:23:11,571
Thank you so much 
for sharing your time

460
00:23:11,571 --> 00:23:12,612
and your energy with me.

461
00:23:12,612 --> 00:23:14,233
Please share 
this video with anyone

462
00:23:14,233 --> 00:23:17,553
who you think it 
might be useful for.

463
00:23:17,553 --> 00:23:20,399
Take good care of your 
body, but also your mind

464
00:23:20,399 --> 00:23:23,676
and your heart space as 
well, for it's all connected.

465
00:23:23,676 --> 00:23:25,871
I'll see you next time.

466
00:23:25,871 --> 00:23:27,172
Namaste.

467
00:23:27,172 --> 00:23:30,309
(upbeat music)