1 00:00:00,167 --> 00:00:02,035 - Hey everyone and welcome to Yoga with Adriene. 2 00:00:02,035 --> 00:00:04,037 I'm Adriene and this is Benji 3 00:00:04,037 --> 00:00:06,473 and today we have a yoga for depression. 4 00:00:06,473 --> 00:00:09,853 This is for anyone and everyone 5 00:00:09,853 --> 00:00:12,866 who just wants to process whatever they're feeling today 6 00:00:12,866 --> 00:00:14,581 and hopefully move the energy 7 00:00:14,581 --> 00:00:16,953 so it's flowing in a way that serves. 8 00:00:16,953 --> 00:00:19,853 Hop into something comfy and let's get started. 9 00:00:19,853 --> 00:00:22,422 (upbeat music) 10 00:00:32,266 --> 00:00:33,700 Alright my sweet friends. 11 00:00:33,700 --> 00:00:36,403 Let's begin lying down. 12 00:00:36,403 --> 00:00:37,237 Yay. 13 00:00:37,237 --> 00:00:40,107 Things are already lookin' up. 14 00:00:40,107 --> 00:00:42,309 Come onto your back 15 00:00:42,309 --> 00:00:44,881 and we're gonna bring the soles of the feet together 16 00:00:44,881 --> 00:00:48,482 and very gently open the knees out wide. 17 00:00:48,482 --> 00:00:52,789 The lower back is kind of lifted from the yoga mat. 18 00:00:52,789 --> 00:00:55,589 You're gonna bring your left hand to your heart 19 00:00:55,589 --> 00:00:58,458 and your right hand to your belly. 20 00:00:58,458 --> 00:01:00,553 Thank you so much for choosing this video 21 00:01:00,553 --> 00:01:02,462 and for joining me. 22 00:01:02,462 --> 00:01:04,397 I'm sending you so much love. 23 00:01:04,397 --> 00:01:05,565 Let's practice here together 24 00:01:05,565 --> 00:01:08,378 with an open mind, an open heart. 25 00:01:08,378 --> 00:01:12,271 See if we can move some of the energy of the body around 26 00:01:12,271 --> 00:01:14,408 and find what feels good, yeah? 27 00:01:14,408 --> 00:01:15,509 Press into your head. 28 00:01:15,509 --> 00:01:16,543 Lift your heart. 29 00:01:16,543 --> 00:01:18,912 Draw the shoulders down away from the ears. 30 00:01:18,912 --> 00:01:20,647 Snuggle your shoulder blades together 31 00:01:20,647 --> 00:01:23,984 and then release back onto the ground. 32 00:01:23,984 --> 00:01:25,552 Relax the weight of your body 33 00:01:25,552 --> 00:01:28,021 completely and fully into the earth. 34 00:01:28,021 --> 00:01:30,257 Then close your eyes. 35 00:01:30,257 --> 00:01:31,091 Trust me. 36 00:01:32,392 --> 00:01:33,660 Trust yourself. 37 00:01:34,661 --> 00:01:36,330 Trust this practice. 38 00:01:42,002 --> 00:01:45,005 Take a moment of calm, a moment of quiet here 39 00:01:45,005 --> 00:01:47,874 to notice your breath, feel your breath, 40 00:01:47,874 --> 00:01:51,445 and eventually start to listen more deeply. 41 00:02:07,894 --> 00:02:12,733 Then slowly but surely begin to deepen the breath 42 00:02:12,733 --> 00:02:15,302 and feel the rise and the fall of your hands 43 00:02:15,302 --> 00:02:19,473 as you inhale (inhaling) and exhale (exhaling) 44 00:02:22,476 --> 00:02:25,112 (inhaling) 45 00:02:25,112 --> 00:02:26,580 (exhaling) 46 00:02:26,580 --> 00:02:30,150 Imagine your breath here like waves of the ocean. 47 00:02:30,150 --> 00:02:31,685 Inhale. 48 00:02:31,685 --> 00:02:33,086 (inhaling) 49 00:02:33,086 --> 00:02:36,990 The wave rises and crests and exhale, it falls. 50 00:02:36,990 --> 00:02:39,726 (deep breathing) 51 00:02:55,409 --> 00:02:58,745 Then nice and slow so we're calming the nervous system. 52 00:02:58,745 --> 00:03:00,847 Again, keep open mind, open heart here. 53 00:03:00,847 --> 00:03:03,987 Nice and slow you're gonna open the left arm out 54 00:03:03,987 --> 00:03:05,432 gently to your side 55 00:03:05,432 --> 00:03:09,022 and then open the right arm out gently to your side. 56 00:03:09,022 --> 00:03:12,192 Then nice and slow you're gonna inhale (inhaling) 57 00:03:12,192 --> 00:03:14,861 And then exhale, just rock onto your right ear. 58 00:03:14,861 --> 00:03:16,496 Keep breathing. 59 00:03:16,496 --> 00:03:18,465 (exhaling) 60 00:03:18,465 --> 00:03:20,667 Listen to that ocean breath. 61 00:03:20,667 --> 00:03:22,936 (inhaling) 62 00:03:24,304 --> 00:03:26,840 So maybe you connect to an Ujjayi breath here, 63 00:03:26,840 --> 00:03:29,910 creating a soft restriction in the passage way 64 00:03:29,910 --> 00:03:31,578 in the back of the throat. 65 00:03:31,578 --> 00:03:34,314 (deep breathing) 66 00:03:40,754 --> 00:03:43,490 Then roll the head back to center 67 00:03:43,490 --> 00:03:45,092 and rock onto the left ear. 68 00:03:45,092 --> 00:03:46,593 Keep breathing. 69 00:03:46,593 --> 00:03:47,961 (inhaling) 70 00:03:47,961 --> 00:03:50,263 Listening to that ocean sound. 71 00:03:50,263 --> 00:03:53,200 (exhaling) 72 00:03:53,200 --> 00:03:54,401 Inhaling. 73 00:03:54,401 --> 00:03:56,837 (inhaling) 74 00:03:56,837 --> 00:03:59,606 Relaxing the shoulders as you exhale. 75 00:03:59,606 --> 00:04:01,608 (exhaling) 76 00:04:01,608 --> 00:04:02,409 Then inhaling. 77 00:04:02,409 --> 00:04:04,861 Come back to center with the head. 78 00:04:04,861 --> 00:04:06,713 Bring the hands to the outer edges of the legs 79 00:04:06,713 --> 00:04:09,282 and then closing nice and slow. 80 00:04:11,918 --> 00:04:14,454 Then press the feet into the earth. 81 00:04:14,454 --> 00:04:16,523 Hug the knees into the chest 82 00:04:16,523 --> 00:04:18,458 and give yourself a hug. 83 00:04:18,458 --> 00:04:20,726 Notice what it feels like to give yourself a hug. 84 00:04:20,726 --> 00:04:23,019 So there's the stretch, 85 00:04:23,019 --> 00:04:26,766 but there's also this action of self love here. 86 00:04:26,766 --> 00:04:29,102 Roll a little side to side. 87 00:04:29,102 --> 00:04:31,004 Rock front to back. 88 00:04:31,004 --> 00:04:32,672 Whatever feels good. 89 00:04:33,940 --> 00:04:37,911 Keep breathing that full, deep audible breath. 90 00:04:37,911 --> 00:04:40,013 (exhaling) 91 00:04:40,013 --> 00:04:41,114 You got this. 92 00:04:42,015 --> 00:04:43,817 You got this. 93 00:04:43,817 --> 00:04:46,553 (deep breathing) 94 00:04:50,157 --> 00:04:50,991 Great. 95 00:04:50,991 --> 00:04:52,859 Then you're gonna slide the hands to the backs of the thighs 96 00:04:52,859 --> 00:04:54,961 and you're gonna rock front and back, 97 00:04:54,961 --> 00:04:58,131 rocking and massaging the length of your spine. 98 00:04:58,131 --> 00:04:59,366 As you're ready, 99 00:04:59,366 --> 00:05:01,368 (inhaling) 100 00:05:01,368 --> 00:05:03,603 find a little momentum. 101 00:05:03,603 --> 00:05:05,238 And do it a couple times. 102 00:05:05,238 --> 00:05:07,974 (deep breathing) 103 00:05:15,081 --> 00:05:19,085 Rock all the way up to a nice cross-legged seat. 104 00:05:21,922 --> 00:05:25,692 Then take the left hand to the top of the left thigh. 105 00:05:25,692 --> 00:05:27,127 Swim the right fingertips behind. 106 00:05:27,127 --> 00:05:27,994 Take a gentle twist. 107 00:05:27,994 --> 00:05:30,664 Inhale, lift and lengthen. 108 00:05:30,664 --> 00:05:32,532 And exhale, twist. 109 00:05:32,532 --> 00:05:34,034 (exhaling) 110 00:05:34,034 --> 00:05:35,335 Release back to center. 111 00:05:35,335 --> 00:05:37,604 Right hand comes to the top of the left thigh. 112 00:05:37,604 --> 00:05:42,175 Same thing, inhale to lift and exhale to twist. 113 00:05:42,175 --> 00:05:44,311 (exhaling) 114 00:05:44,311 --> 00:05:47,120 The body stores emotion, yes? 115 00:05:47,120 --> 00:05:51,392 They're all tied into one another, all of it. 116 00:05:51,885 --> 00:05:53,220 Just focus on the movement. 117 00:05:53,220 --> 00:05:54,968 You don't need to focus on anything else 118 00:05:54,968 --> 00:05:57,837 or fixing anything or changing anything. 119 00:05:57,837 --> 00:06:01,134 Just focus on the sensation of the movement and enjoy. 120 00:06:01,134 --> 00:06:03,063 Palms come to the knees, create a little leverage here. 121 00:06:03,063 --> 00:06:04,864 As you inhale, lift your heart. 122 00:06:04,864 --> 00:06:06,233 (inhaling) 123 00:06:06,233 --> 00:06:08,268 And exhale, round through the spine. 124 00:06:08,268 --> 00:06:10,337 (exhaling) 125 00:06:10,337 --> 00:06:12,505 Inhale, lengthen through the spine, lift up. 126 00:06:12,505 --> 00:06:14,441 (inhaling) 127 00:06:14,441 --> 00:06:17,010 Strong exhalation as you bring chin to chest. 128 00:06:17,010 --> 00:06:19,385 (exhaling) 129 00:06:19,385 --> 00:06:20,847 One more time, here we go, giddy up. 130 00:06:20,847 --> 00:06:21,715 Inhale. 131 00:06:21,715 --> 00:06:23,383 (inhaling) 132 00:06:23,383 --> 00:06:24,417 Exhale. 133 00:06:24,417 --> 00:06:26,686 (exhaling) 134 00:06:27,988 --> 00:06:28,822 Beautiful. 135 00:06:28,822 --> 00:06:31,157 Inhale, lift and lengthen. 136 00:06:31,157 --> 00:06:32,492 Hands to heart. 137 00:06:32,492 --> 00:06:33,593 Anjali Mudra. 138 00:06:35,462 --> 00:06:37,564 Close your eyes. 139 00:06:37,564 --> 00:06:41,735 Continue to listen to the sound of your breath, your spirit. 140 00:06:42,802 --> 00:06:46,473 Then whisper the mantra quietly to yourself. 141 00:06:47,941 --> 00:06:52,012 The universe is for me and so is everything else. 142 00:06:55,248 --> 00:06:56,449 Again. 143 00:06:56,449 --> 00:07:00,520 The universe is for me and so is everything else. 144 00:07:03,423 --> 00:07:04,924 And one more time. 145 00:07:06,126 --> 00:07:07,961 The universe is for me 146 00:07:09,996 --> 00:07:12,132 and so is everything else. 147 00:07:15,702 --> 00:07:16,536 Great. 148 00:07:16,536 --> 00:07:17,504 Release the fingertips. 149 00:07:17,504 --> 00:07:18,905 Press the palms forward up and back. 150 00:07:18,905 --> 00:07:19,873 Open the eyes. 151 00:07:19,873 --> 00:07:21,074 Inhale in. 152 00:07:21,074 --> 00:07:22,442 (inhaling) 153 00:07:22,442 --> 00:07:23,343 Exhale out. 154 00:07:23,343 --> 00:07:24,744 (exhaling) 155 00:07:24,744 --> 00:07:27,440 Inhale, pinkies reach up towards the sky. 156 00:07:27,440 --> 00:07:29,316 Nice, slow, conscious movement. 157 00:07:29,316 --> 00:07:30,617 (inhaling) 158 00:07:30,617 --> 00:07:33,119 Then exhale, bend the elbows, break free. 159 00:07:33,119 --> 00:07:33,987 (exhaling) 160 00:07:33,987 --> 00:07:34,921 Cactus arms. 161 00:07:34,921 --> 00:07:36,156 Open the chest. 162 00:07:37,123 --> 00:07:37,957 Beautiful. 163 00:07:37,957 --> 00:07:40,086 We're gonna come forward onto all fours now. 164 00:07:40,086 --> 00:07:41,584 Take your time. 165 00:07:47,617 --> 00:07:51,938 When you get there, drop the elbows where the hands are. 166 00:07:51,938 --> 00:07:55,408 Then when you get there, walk the knees back. 167 00:07:55,408 --> 00:07:58,545 Then when you get there, inhale, look forward. 168 00:07:58,545 --> 00:07:59,879 Find a little playfulness here. 169 00:07:59,879 --> 00:08:01,147 Claw the fingertips. 170 00:08:01,147 --> 00:08:04,351 And then exhale, melt your heart back. 171 00:08:04,351 --> 00:08:05,952 Surrender. 172 00:08:05,952 --> 00:08:08,722 Surrender to that which you can't control. 173 00:08:08,722 --> 00:08:12,425 Feel a nice opening in the shoulders, 174 00:08:12,425 --> 00:08:14,661 a soft release in the neck. 175 00:08:17,364 --> 00:08:18,264 Breathe deep. 176 00:08:18,264 --> 00:08:20,934 You might wag your tail a little bit here. 177 00:08:20,934 --> 00:08:23,703 (deep breathing) 178 00:08:27,073 --> 00:08:27,907 Gorgeous. 179 00:08:27,907 --> 00:08:29,175 Then slowly come up. 180 00:08:29,175 --> 00:08:30,377 Nice and slow. 181 00:08:30,377 --> 00:08:34,013 Move with care, with consciousness. 182 00:08:34,013 --> 00:08:36,383 You're gonna walk the knees up towards the wrists. 183 00:08:36,383 --> 00:08:37,217 Curl the toes under. 184 00:08:37,217 --> 00:08:39,152 Excuse me, bring the toes together, 185 00:08:39,152 --> 00:08:40,787 and then curl the toes under. 186 00:08:40,787 --> 00:08:44,557 Then we're gonna come into a little froggy shape here. 187 00:08:44,557 --> 00:08:45,859 Knees open wide. 188 00:08:45,859 --> 00:08:49,695 If this hands forward variation doesn't work for you, 189 00:08:49,695 --> 00:08:51,300 just make an adjustment. 190 00:08:51,300 --> 00:08:52,532 Bring the hands up. 191 00:08:53,800 --> 00:08:54,768 Breathing deep. 192 00:08:54,768 --> 00:08:56,469 Opening the hips. 193 00:08:56,469 --> 00:08:57,303 (shuffling) 194 00:08:57,303 --> 00:09:00,774 All sorts of shite on my mat today. 195 00:09:00,774 --> 00:09:01,908 Okay. 196 00:09:01,908 --> 00:09:04,277 (deep breathing) 197 00:09:04,277 --> 00:09:05,111 Alright. 198 00:09:05,111 --> 00:09:08,815 Smell whatever smells you smell here. 199 00:09:08,815 --> 00:09:12,051 Your armpits, your deodorant. 200 00:09:12,051 --> 00:09:14,954 Notice the quality of air. 201 00:09:14,954 --> 00:09:16,790 Stay present. 202 00:09:16,790 --> 00:09:17,824 Notice the thoughts that come up 203 00:09:17,824 --> 00:09:19,695 and then acknowledge them 204 00:09:19,695 --> 00:09:22,729 and then come back to the sound of your amazing breath. 205 00:09:22,729 --> 00:09:25,465 (deep breathing) 206 00:09:27,200 --> 00:09:29,803 Then slowly we'll come up here. 207 00:09:30,804 --> 00:09:31,704 Turn out so you can see me. 208 00:09:31,704 --> 00:09:33,966 We're gonna come up onto the fingertips. 209 00:09:33,966 --> 00:09:36,910 Then nice and slow you're gonna draw the knees in. 210 00:09:36,910 --> 00:09:40,453 Then from here, one slow, conscious, 211 00:09:40,453 --> 00:09:41,848 beautiful movement, guys, 212 00:09:41,848 --> 00:09:43,835 Forward Fold. Drop the heels. 213 00:09:43,835 --> 00:09:44,918 Forward Fold. 214 00:09:44,918 --> 00:09:47,620 Oh, yeah, that's what's up. 215 00:09:47,620 --> 00:09:49,155 Uttanasana. 216 00:09:49,155 --> 00:09:51,891 (deep breathing) 217 00:09:52,926 --> 00:09:56,329 So if things have been a little frantic 218 00:09:56,329 --> 00:10:00,234 or stressful or blue, 219 00:10:00,234 --> 00:10:02,445 if you've been carrying around any weight 220 00:10:02,445 --> 00:10:04,717 that you know is just not helping you out, 221 00:10:04,717 --> 00:10:08,775 it's not helping you move forward or evolve 222 00:10:08,775 --> 00:10:11,511 or it's not allowing you to really be present with what is, 223 00:10:11,511 --> 00:10:14,757 just imagine it, close your eyes here in this Forward Fold 224 00:10:14,757 --> 00:10:16,549 and just imagine it spilling off your back. 225 00:10:16,549 --> 00:10:19,221 Whatever you're carrying on your back, 226 00:10:19,221 --> 00:10:22,883 just imagine it releasing here. 227 00:10:22,883 --> 00:10:24,924 (exhaling) 228 00:10:26,259 --> 00:10:27,527 Then tuck your chin. 229 00:10:27,527 --> 00:10:30,597 When you're ready, slowly roll it up. 230 00:10:35,835 --> 00:10:37,937 Then feel your feet really press into the earth here 231 00:10:37,937 --> 00:10:40,773 as you stack up through the spine. 232 00:10:42,505 --> 00:10:44,711 Then really hold your heart high. 233 00:10:45,578 --> 00:10:48,067 Hold your head high. 234 00:10:48,067 --> 00:10:50,383 Just let the body respond to that. 235 00:10:54,654 --> 00:10:56,055 Then open your heart even more, 236 00:10:56,055 --> 00:10:57,557 whatever that means to you. 237 00:10:57,557 --> 00:11:01,537 Open your mind, choose to. 238 00:11:01,537 --> 00:11:04,063 Then let your body respond to that. 239 00:11:06,633 --> 00:11:08,301 Bring the hands to the waistline 240 00:11:08,301 --> 00:11:10,570 and take a nice power pose here. 241 00:11:12,238 --> 00:11:14,107 Inhale, lots of love in. 242 00:11:14,107 --> 00:11:14,941 (inhaling) 243 00:11:14,941 --> 00:11:16,309 Exhale, lots of love out. 244 00:11:16,309 --> 00:11:17,410 (exhaling) 245 00:11:17,410 --> 00:11:18,912 Inhale, bend the knees. 246 00:11:18,912 --> 00:11:21,281 Exhale, jump the feet out wide. 247 00:11:21,281 --> 00:11:22,115 Jump. 248 00:11:22,115 --> 00:11:23,883 (grunting) 249 00:11:23,883 --> 00:11:26,192 Then turn the two big toes in, 250 00:11:26,192 --> 00:11:28,270 or turn your feet in just a bit. 251 00:11:28,270 --> 00:11:30,356 Press into the outer edges of your feet. 252 00:11:30,356 --> 00:11:32,559 Then swim the fingertips around. 253 00:11:32,559 --> 00:11:33,946 Smile a little bit 254 00:11:33,946 --> 00:11:36,229 as you interlace your fingertips behind your back 255 00:11:36,229 --> 00:11:37,997 and then draw the knuckles down and away 256 00:11:37,997 --> 00:11:39,866 and open your heart and your mind. 257 00:11:39,866 --> 00:11:43,102 Lift your heart and your head. 258 00:11:43,102 --> 00:11:45,605 When you're ready, take it forward. 259 00:11:45,605 --> 00:11:49,488 My favorite and most therapeutic pose, 260 00:11:49,488 --> 00:11:51,844 Standing Wide-Legged Forward Fold. 261 00:11:53,112 --> 00:11:54,694 Your choice, my friend, 262 00:11:54,694 --> 00:11:57,917 to keep the fingertips reaching up towards the sky 263 00:11:57,917 --> 00:12:01,821 or maybe you release the arms and bring them to the earth. 264 00:12:01,821 --> 00:12:04,023 I'd like for you to ask yourself what feels good here. 265 00:12:04,023 --> 00:12:07,694 You might take a twist, inhaling one arm up. 266 00:12:08,628 --> 00:12:10,196 Then the other arm. 267 00:12:11,531 --> 00:12:15,702 You might take a head stand here if that's in your practice. 268 00:12:16,636 --> 00:12:20,440 You might find stillness and allow the breath to move you. 269 00:12:20,440 --> 00:12:21,474 (inhaling) 270 00:12:21,474 --> 00:12:23,626 You might be working towards one day 271 00:12:23,626 --> 00:12:25,845 bringing the crown of the head to the earth. 272 00:12:25,845 --> 00:12:26,879 (exhaling) 273 00:12:26,879 --> 00:12:30,583 Move slow and move with your breath. 274 00:12:30,583 --> 00:12:31,684 Trust yourself. 275 00:12:31,684 --> 00:12:33,519 Surprise yourself. 276 00:12:33,519 --> 00:12:34,454 (inhaling) 277 00:12:34,454 --> 00:12:35,755 Keep the foundation strong. 278 00:12:35,755 --> 00:12:39,025 So feet nice and strong, not gripping in the toes. 279 00:12:39,025 --> 00:12:40,493 Arches of the feet lifting. 280 00:12:40,493 --> 00:12:43,139 Inner thighs engage. 281 00:12:43,139 --> 00:12:44,263 Then really make it your own here. 282 00:12:44,263 --> 00:12:46,099 Move slow and mindful. 283 00:12:47,000 --> 00:12:49,902 We're here for a couple more breaths exploring. 284 00:12:49,902 --> 00:12:50,970 (inhaling) 285 00:12:50,970 --> 00:12:54,407 Again, letting the breath or your spirit guide you here. 286 00:12:54,407 --> 00:12:55,274 (exhaling) 287 00:12:55,274 --> 00:12:58,845 Think about (chuckling) what I just said. 288 00:12:58,845 --> 00:13:01,014 Let your spirit guide you. 289 00:13:02,048 --> 00:13:04,450 There's this trust and this listening that has to happen 290 00:13:04,450 --> 00:13:07,639 in order for that to be a truth. 291 00:13:09,188 --> 00:13:11,924 (deep breathing) 292 00:13:11,924 --> 00:13:13,559 Awesome work. 293 00:13:13,559 --> 00:13:15,795 Make your way back up. 294 00:13:15,795 --> 00:13:17,163 Take your time. 295 00:13:17,163 --> 00:13:18,998 Move from a place of connect. 296 00:13:18,998 --> 00:13:21,834 Maybe hands come to the waistline. 297 00:13:23,970 --> 00:13:27,840 We are gonna hop the feet in just as a little reset. 298 00:13:27,840 --> 00:13:29,618 When your feet land, 299 00:13:29,618 --> 00:13:32,245 I want you to think of something that you're grateful for. 300 00:13:32,245 --> 00:13:33,079 Okay? 301 00:13:33,079 --> 00:13:34,447 We're jumping the feet together 302 00:13:34,447 --> 00:13:37,570 and we're jumping into gratitude 303 00:13:37,570 --> 00:13:41,273 as a way of transitioning out of feeling blue, depressed. 304 00:13:41,273 --> 00:13:45,541 Getting the mind to be a little bit clear 305 00:13:45,541 --> 00:13:46,793 or a little more clear. 306 00:13:47,994 --> 00:13:50,229 Hopefully you felt a good rinse, a good flush, 307 00:13:50,229 --> 00:13:51,397 after you rolled up. 308 00:13:51,397 --> 00:13:52,231 Here we go. 309 00:13:52,231 --> 00:13:54,967 Inhale, lift your heart, lift your head, bend the knees. 310 00:13:54,967 --> 00:13:57,070 Exhale, jump into gratitude. 311 00:13:57,070 --> 00:13:58,948 (exhaling) 312 00:13:58,948 --> 00:14:00,740 A very humbling jump, as well. 313 00:14:00,740 --> 00:14:03,543 Bring the feet together, really together 314 00:14:03,543 --> 00:14:04,444 and close your eyes. 315 00:14:04,444 --> 00:14:05,978 Bring your hands to your heart. 316 00:14:05,978 --> 00:14:08,047 (exhaling) 317 00:14:08,047 --> 00:14:08,881 Alright. 318 00:14:08,881 --> 00:14:10,049 Mountain Pose. 319 00:14:12,051 --> 00:14:15,722 Think of something that you're grateful for. 320 00:14:17,523 --> 00:14:21,927 And when you have it, take a deep breath in 321 00:14:21,927 --> 00:14:25,164 and then think of something else that you're grateful for. 322 00:14:25,164 --> 00:14:27,133 It could be anything, guys, anything. 323 00:14:27,133 --> 00:14:27,967 Don't judge it. 324 00:14:27,967 --> 00:14:31,671 It could be materialistic, it could be a blue sky, 325 00:14:31,671 --> 00:14:35,001 it can be anything. 326 00:14:35,001 --> 00:14:36,642 Take a deep breath in. 327 00:14:36,642 --> 00:14:37,477 (inhaling) 328 00:14:37,477 --> 00:14:38,444 Then exhale and then think of something else 329 00:14:38,444 --> 00:14:39,512 you're grateful for. 330 00:14:39,512 --> 00:14:41,781 (exhaling) 331 00:14:42,815 --> 00:14:43,649 Then one more time. 332 00:14:43,649 --> 00:14:45,294 Inhale. (inhaling) 333 00:14:45,294 --> 00:14:48,263 Exhale, release. (exhaling) 334 00:14:48,263 --> 00:14:50,823 Inhale, think of one more thing. 335 00:14:55,795 --> 00:14:56,596 Inhale. 336 00:14:57,764 --> 00:14:59,065 Exhale, out through the mouth. 337 00:14:59,065 --> 00:15:00,466 (exhaling) 338 00:15:00,466 --> 00:15:01,601 Just in case you didn't do it, 339 00:15:01,601 --> 00:15:02,869 inhale in through the nose. 340 00:15:02,869 --> 00:15:03,936 (inhaling) 341 00:15:03,936 --> 00:15:06,129 Come on now. Exhale out through the mouth. 342 00:15:06,129 --> 00:15:07,740 (exhaling) 343 00:15:07,740 --> 00:15:10,576 Inhale, thumbs to third eye point. 344 00:15:12,845 --> 00:15:14,881 Thank you for sharing your time, 345 00:15:14,881 --> 00:15:18,557 your energy, and your truth. 346 00:15:19,786 --> 00:15:20,686 We bow. 347 00:15:20,686 --> 00:15:21,587 Namaste. 348 00:15:21,587 --> 00:15:24,157 (upbeat music)