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- What's up, party people

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and welcome to 
Yoga with Adriene.

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I'm Adriene, and that's Benji,

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and today we have 
yoga for diabetes.

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So, this is great 
for anyone with diabetes

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but this is also 
great for everyone

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because we're stimulating
healthy functions in the body.

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So, hop into something comfy,

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grab a buddy if you have 
one, if not, don't worry,

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and let's get started.

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(upbeat music)

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Alright, my friends, 
let's begin in a nice,

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comfortable seat, super chill.

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We're gonna ease into this

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because we really 
need to take our time

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to tap into the breath 
for this to really feel good

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and be worth our time.

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And use it to feel good

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and the tools of yoga, 
I truly believe in them.

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They're very 
powerful for healing

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and for transformation for
creating change in the body.

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So, it's worth taking our time.

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So, if you're kinda 
like begrudgingly doing this

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or maybe you thought 
you didn't have time,

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let's just start 
off nice and slow

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so that you can 
find what feels good.

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And again, just make the 
most out of this practice.

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Really, as I like 
to say sometimes,

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get your money's worth.

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Which, it's a free video,

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so I don't know what 
that means, but you know.

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So, right away, if you notice

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that it's a bit difficult 
to sit up nice and tall,

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that means maybe your spine
is collapsing back, like so.

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See if you can pause the video

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and sit up on a pillow 
or a blanket or a towel,

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maybe even a couch 
cushion sometimes is nice.

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Because we want to create 
length up through the spine

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so that we can start to 
establish this awareness.

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This is gonna be super 
important as we work today

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because we're 
not just considering

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major muscle groups, right?

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We're considering 
all the systems

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of the body that work in tandem.

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So when you feel like 
you are finally working

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at least towards a nice 
length up through the spine,

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maybe consider head over 
heart, heart over pelvis.

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Now, go ahead 
and close your eyes.

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Trust me,

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trust yourself.

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Trust the video.

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And start to notice your breath.

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Creating a strong relationship 
with your breath is...

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Such a healing tool.

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And it's not just 
some kind of yoga,

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spiritual mumbo jumbo, 
this is science.

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We can change 
the nervous system,

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we can change the way our...

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We can literally 
change the makeup of our body

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just by creating a strong
relationship with our breath.

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So, just start to notice 
your breath, take your time.

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And see if you can 
really try to find stillness.

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Try to allow your energy

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to be still.

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Even if the world around you

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or maybe your 
location is a bit distracting.

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See if you can just do your best

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to come into this present 
moment, notice your breath.

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Sit up nice and tall.

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And as you're ready, 
begin to breath a little deeper,

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a little more full.

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Good, then we'll 
draw the chin to the chest

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keep breathing nice full breath.

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And start to 
activate the upper back body.

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So, you're bringing your
shoulder blades together here.

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Imagine pinching a pencil

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between your two 
shoulder blades here.

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So, you're drawing 
the chin to the chest,

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and you're activating 
the upper back body.

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And you're gonna 
take your right hand

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over to your left knee,

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and your left fingertips behind.

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Feel free to peek at 
me whatever you need.

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That's the process 
of this exchange.

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So, it's all good, 
anytime you need to look.

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And then come 
back chin to chest,

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and then take 
a deep breath in,

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and then exhale, 
activate the upper back body.

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Tuck the chin, and 
then slowly roll the chin,

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up, up, up, lengthen 
through the crown of the head,

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and ooh, voila, 
you're in a twist.

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Now, breathe 
into your belly here.

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Like, breathe into the 
deepest depths of your guts

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and sit up nice and tall.

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Keep trying to 
activate the upper back body

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so we're not rounding here,

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letting the shoulder 
blades go left to right,

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but we're really activating, 
activating, activating.

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Inhale, lift up 
through the armpit chest area,

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and then exhale, 
come back to center.

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Great, take a deep breath in.

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And exhale chin to chest.

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Activate the 
upper back body here.

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Notice where your thoughts go

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and see if you can just 
allow yourself this time

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and this space to 
be with your body,

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trusting that this process

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is worth it, 
that you're worth it.

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Alright, and when you're ready,

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left hand over 
to the right knee,

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right fingertips 
come behind your bum.

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Again, activate 
the upper back body.

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So, a tendency is to just let

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the upper back body 
really round forward.

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So, counter that a 
bit the best you can.

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And then here we go, we'll begin

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to tuck the chin, tuck the chin,

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and slowly begin to tuck 
and lift it all the way up.

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So, it's really nice to 
come into a twist from here

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because we're really working
from the base of the spine up,

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moving from our 
center rather than

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just cranking into the pose.

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Your organs, everything's 
just so much happier

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and more involved in the process

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when we work in this way.

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It's about integrating
everything, and if you're like,

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"I don't know what 
you're talking about, Lady,"

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that's okay, just 
trust in the process.

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Trust that I know what I'm
talking about, that's hilarious.

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Take a deep breath in, 
really breathe into your belly.

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What's up, Benji?

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Lift up through the open chest.

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Again, notice if 
you're leaning back

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or the upper back 
body is rounding forward.

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So, that's why I'm being like,

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"Lift up from the armpit chest,
here breathe, breathe, breathe."

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Sweet, and then slowly 
release everything back.

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Awesome, flip the palms up,

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bring the index finger 
and thumb together.

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We're coming into 
a little mudra here.

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And then activate your biceps
and show off your muscles.

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No, I'm just kidding.

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Relax your arms, 
and lift your heart.

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Alright, this is super 
challenging, even for me.

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I've got a lot 
going on right now,

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I have a lot to 
get through today.

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But see if you can 
afford yourself this time,

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and it is a practice 
to just close your eyes

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and soften the jaw and listen
to the sound of your breath.

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Here we go.

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(softly breathing)

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Beautiful, and then take
that listening of your breath

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with you into this next movement

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you'll bat the eyelashes open,

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keep listening to 
the sound of your breath

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all the way through, 
you release the mudra,

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and just slowly 
extend the legs out long.

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Now, you're gonna maybe 
wanna keep the knees bent,

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it'll just depend on your body.

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Maybe straighten the 
legs out super long, maybe not.

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Take a deep breath in here,
and then as you exhale,

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press in your heels and flex
your toes up towards the sky.

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Bring your hands to the earth.

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If you're seated on 
a blanket or a block,

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take it with you here, 
sit up nice and tall.

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We wanna come out 
of the spine here,

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we're wanting to create a
posture that is working for us

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and for our systems 
and not against us.

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So, not collapsing and 
crunching on everything.

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But we find a lightness, right?

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We kind of let go from 
that heaviness that way.

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And if you're 
new to the practice,

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this can be difficult, 
this can feel like work

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and then you feel like,

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"Aw, I'm a loser because
sitting up like this is hard."

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But you're not, 
dude, you're amazing.

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And hats off to 
you for taking the time

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to practice like this, 
so big breath in.

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We call this Dandasana.

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We're creating a staff, 
Staff Pose is what it's called,

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or danda, Sanskrit for stick.

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This stick or staff, hey, yo!

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That runs up and down the spine.

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So crown to tail, so 
just to give you that image.

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And the knees can be bent here

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if the hamstrings are 
still working their way

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to a nice long muscle.

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They're tricky, take 
one more deep breath here.

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And then here we go, activate
the upper back body again.

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Draw the shoulder blades 
together, lift your chest,

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and then try to keep that, as
you maybe bend the knees here,

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and slowly send 
your heart forward.

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Now, release your 
fingers, reach forward,

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reach forward, reach forward,

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and then let 
everything go forward fold.

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Relax the head over, 
in time you can work

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to straighten the legs.

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Wanting to create nice,

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stretch in the lower back body.

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So, don't fear 
bending your knees

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as generously as you need.

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And then close your 
eyes, just go inward.

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Listen to your breath.

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(softly breathing)

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Awesome, tuck the 
chin, slowly roll it up.

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Fabulous, we're gonna 
lean back, cross the legs,

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then shift your weight 
forward, come onto all fours.

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Nice and easy here, 
you're gonna drop the elbows

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down to the ground, and 
then there's a tendency here,

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the elbows are gonna 
wanna come out or come in

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so, try to keep them in right
underneath your shoulders,

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and try to be 
really diligent about that.

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Then claw through the fingertips

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and the reason why 
we wanna keep the elbows

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right underneath the shoulders
is to keep a nice alignment

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to open up the 
chest and shoulders,

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but also to help flush or 
move the lymphatic system.

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So, keep your 
elbows pinned to the ground

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as you begin to slowly 
walk your knees back.

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We're coming into 
a half Downward Dog.

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The elbows are gonna wanna move.

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So, take your time melting 
your chest to the ground.

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Maybe the forehead 
comes to the mat, maybe not.

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Everyone, please lift the 
hip creases up super high,

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find a tilt in the pelvis,

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and we come to Heart To 
Earth Pose, Anahatasana,

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or again, like a 
half Dog, Puppy posture.

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So, the heart is 
coming below the hips

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and the head is 
coming below the heart.

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And we're clawing 
through the fingertips

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and we're pressing 
into the tops of the feet

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for one more deep breath in.

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And a long 
breath out, let it go.

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Nice, once again, tuck the chin.

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Slowly begin to lift the 
ribcage up, come forward.

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You're gonna shift your weight
all the way onto your belly.

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Sweet, and the 
elbows never moved.

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So, we're here in Sphinx Pose.

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So, you can make 
adjustments as needed

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so that your belly 
and the tops of the thighs

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and your pelvic 
area feel comfortable.

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But then find a 
strong foundation.

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So, press that which 
is touching the earth

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into the mat really 
firmly with consciousness

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and we're not just letting 
our body kind of spill out,

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but really engaging, 
whatever that means to you.

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And then slowly tuck the 
chin, and lift the chest.

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00:13:02,618 --> 00:13:06,479
And open, open, open 
the front body forward.

249
00:13:07,387 --> 00:13:08,988
So not crunching the 
back of the neck here,

250
00:13:08,988 --> 00:13:12,558
but I'm keeping nice awareness
in the back of the neck

251
00:13:12,558 --> 00:13:13,840
so it's nice and long.

252
00:13:13,840 --> 00:13:16,629
Take one more 
deep breath in here,

253
00:13:16,629 --> 00:13:18,168
and then exhale nice 
and slow, don't rush this.

254
00:13:18,168 --> 00:13:21,334
Simply turn to look 
past your left shoulder.

255
00:13:21,334 --> 00:13:24,237
Now as you do this, press
into your right elbow firmly

256
00:13:24,237 --> 00:13:27,774
and feel that stretch in 
the right side of your neck.

257
00:13:27,774 --> 00:13:30,209
Lengthen through the 
crown, one more breath.

258
00:13:30,209 --> 00:13:35,167
Then slowly bring it back 
to center, deep breath in.

259
00:13:35,167 --> 00:13:37,904
Then exhale, turn to look 
past your right shoulder.

260
00:13:37,904 --> 00:13:41,940
As you do this, firmly 
press into your left elbow.

261
00:13:45,348 --> 00:13:47,517
Breathe, breathe, breathe,

262
00:13:48,608 --> 00:13:50,844
and then bring it 
back to center, awesome.

263
00:13:50,844 --> 00:13:52,312
Take a little rest in the arms

264
00:13:52,312 --> 00:13:54,647
by creating a 
pillow for your forehead

265
00:13:54,647 --> 00:13:58,671
by bringing the palms 
just one on top of the other,

266
00:13:58,671 --> 00:14:00,303
and then you're 
gonna lift the toes up,

267
00:14:00,303 --> 00:14:01,988
peek at me if you need to.

268
00:14:01,988 --> 00:14:04,157
Feel a nice little 
stretch in your quads maybe,

269
00:14:04,157 --> 00:14:06,839
and then you're 
just gonna rock your toes

270
00:14:06,839 --> 00:14:08,181
a little left to right here.

271
00:14:08,181 --> 00:14:11,084
(softly breathing)

272
00:14:15,305 --> 00:14:18,658
So, letting go of 
the stress or tension,

273
00:14:18,658 --> 00:14:20,393
easy breezy shapes like this,

274
00:14:20,393 --> 00:14:22,228
although they might 
seem awkward at first,

275
00:14:22,228 --> 00:14:24,030
they're really, really good

276
00:14:24,030 --> 00:14:26,966
for just letting go 
of stress and tension.

277
00:14:26,966 --> 00:14:29,202
When you think of this 
shape, we're kind of here,

278
00:14:29,202 --> 00:14:31,437
the same sort of 
shape that we created

279
00:14:31,437 --> 00:14:35,607
when were a child, 
carefree, innocent.

280
00:14:39,312 --> 00:14:42,963
Sweet, alright, we're 
gonna release the toes down

281
00:14:42,963 --> 00:14:44,037
just for a little stability.

282
00:14:44,037 --> 00:14:46,452
We're gonna bring the hands now

283
00:14:46,452 --> 00:14:48,721
in line with the ribcage.

284
00:14:49,526 --> 00:14:51,694
And as you're ready, press
one foot down in the other,

285
00:14:51,694 --> 00:14:55,164
loop the shoulders, suck the
elbows into your side body

286
00:14:55,164 --> 00:14:57,333
and inhale, lift up Cobra.

287
00:14:58,631 --> 00:15:01,301
Exhale, forehead kisses the mat.

288
00:15:02,732 --> 00:15:05,635
Twice more, 
inhale, lift up, Cobra.

289
00:15:06,489 --> 00:15:08,958
See if you can softly 
smooth out any tension,

290
00:15:08,958 --> 00:15:12,835
any gripping, 
and exhale, release.

291
00:15:12,835 --> 00:15:17,116
And this time, tuck the chin
as you rise up, inhale, Cobra.

292
00:15:18,851 --> 00:15:21,334
And exhale to 
release, beautiful.

293
00:15:21,334 --> 00:15:24,090
Now, stay here, forehead's 
gonna come to the ground.

294
00:15:24,090 --> 00:15:26,883
Alright, with the 
hands firmly pressing in,

295
00:15:26,883 --> 00:15:29,862
right in line with the ribcage,
suck the elbows in,

296
00:15:29,862 --> 00:15:32,598
Bend the knees, 
lift the toes up.

297
00:15:34,066 --> 00:15:36,636
Here we go, now with 
the toes lifted this time,

298
00:15:36,636 --> 00:15:39,038
we're gonna find our 
Cobra, tuck the chin,

299
00:15:39,038 --> 00:15:41,401
press into the pubic 
bone and inhale, lift.

300
00:15:41,401 --> 00:15:43,189
Now, here's where you 
have to bring the breath,

301
00:15:43,189 --> 00:15:46,078
breathe into your belly.

302
00:15:46,078 --> 00:15:47,914
Send lots of 
breath and awareness

303
00:15:47,914 --> 00:15:50,316
into the back body, the kidneys.

304
00:15:50,316 --> 00:15:53,152
Keep the elbows 
squeezing in here.

305
00:15:54,120 --> 00:15:57,370
Careful not to crunch 
in the back of the neck.

306
00:15:57,370 --> 00:15:59,091
Now, for the 
last cycle of breath,

307
00:15:59,091 --> 00:16:01,561
we might reach and grab,

308
00:16:01,561 --> 00:16:04,697
top of left foot, 
top of right foot,

309
00:16:04,697 --> 00:16:06,419
loop the shoulders 
and inhale.

310
00:16:06,419 --> 00:16:10,036
Kick the feet out, 
out, out, lift the chest.

311
00:16:10,036 --> 00:16:11,707
Breathe into the 
belly, you got it.

312
00:16:11,707 --> 00:16:13,376
And then release.

313
00:16:13,376 --> 00:16:15,678
Awesome work, slowly.

314
00:16:15,678 --> 00:16:18,447
We'll bring the hands 
back underneath the shoulders,

315
00:16:18,447 --> 00:16:21,717
toes to the earth, 
press back up.

316
00:16:21,717 --> 00:16:24,820
Walk the knees in 
towards the center,

317
00:16:24,820 --> 00:16:26,656
and you can either 
just sit for a moment,

318
00:16:26,656 --> 00:16:30,293
nice comfortable 
seat, or Child's Pose.

319
00:16:30,293 --> 00:16:35,031
Forehead comes to the earth,
we round into a little ball.

320
00:16:35,031 --> 00:16:37,667
We relax the shoulders 
as the fingertips reach

321
00:16:37,667 --> 00:16:39,101
all the way back.

322
00:16:39,101 --> 00:16:41,837
Just close your eyes 
here for three breaths,

323
00:16:41,837 --> 00:16:44,740
in and out, 
in and out, in and out.

324
00:16:46,939 --> 00:16:49,842
(softly breathing)

325
00:17:05,985 --> 00:17:08,153
Nice, big fresh breath in,

326
00:17:08,153 --> 00:17:09,855
(softly inhales)

327
00:17:10,446 --> 00:17:12,898
then exhale (softly exhales)

328
00:17:12,898 --> 00:17:14,567
slowly rise back up.

329
00:17:16,503 --> 00:17:18,376
Sweet, awesome work.

330
00:17:18,376 --> 00:17:20,011
So, we're gonna 
just, nice and easy,

331
00:17:20,011 --> 00:17:21,512
we're gonna come to our bum.

332
00:17:21,512 --> 00:17:24,382
So, you're gonna swing 
legs to one side, any side,

333
00:17:24,382 --> 00:17:25,717
come to the bum.

334
00:17:27,417 --> 00:17:29,886
And then we're gonna 
send the right heel out

335
00:17:29,886 --> 00:17:31,654
and we're gonna 
bring the left foot

336
00:17:31,654 --> 00:17:33,623
to cross over the right leg.

337
00:17:33,623 --> 00:17:35,558
Now, this is optional, if 
that's unavailable to you,

338
00:17:35,558 --> 00:17:37,260
if you're like, "Oh my gosh, no,

339
00:17:37,260 --> 00:17:39,228
"my insides 
feel too compressed,"

340
00:17:39,228 --> 00:17:41,090
just keep it nice and open here.

341
00:17:41,090 --> 00:17:43,967
Otherwise, cross 
that left foot over.

342
00:17:43,967 --> 00:17:47,136
Find lift here, try to keep
your full left foot pressing

343
00:17:47,136 --> 00:17:48,638
into the earth, 
and when you're ready,

344
00:17:48,638 --> 00:17:51,633
reach the right 
fingertips up super high.

345
00:17:51,633 --> 00:17:53,779
Find a stretch in 
the right side body,

346
00:17:53,779 --> 00:17:55,878
this feeling of length and lift,

347
00:17:55,878 --> 00:17:57,247
and then try to maintain that

348
00:17:57,247 --> 00:17:59,422
as you bring your 
right elbow across,

349
00:17:59,422 --> 00:18:01,884
then find a little bind here.

350
00:18:01,884 --> 00:18:04,383
Go ahead bring your 
right hand into a fist here

351
00:18:04,383 --> 00:18:06,215
and just create 
a little pressure.

352
00:18:06,215 --> 00:18:10,051
So, you're 
pressing the right elbow

353
00:18:10,051 --> 00:18:12,321
into the left knee and 
then you're pushing back

354
00:18:12,321 --> 00:18:14,125
with your left leg.

355
00:18:14,125 --> 00:18:15,906
See, you create a little 
fulcrum, a little base here

356
00:18:15,906 --> 00:18:19,432
for your twist and the 
left fingertips come back,

357
00:18:19,432 --> 00:18:21,734
and you breathe into your belly.

358
00:18:21,734 --> 00:18:23,983
Right toes towards the sky.

359
00:18:23,983 --> 00:18:26,739
You can start to 
release the grip on your fist

360
00:18:26,739 --> 00:18:28,775
unless you felt really 
cool there, then stay there.

361
00:18:28,775 --> 00:18:31,811
Maybe you even 
take another mudra.

362
00:18:31,811 --> 00:18:33,446
Otherwise, 
opening through the palm,

363
00:18:33,446 --> 00:18:37,783
we're wanting to activate the
upper back body once again.

364
00:18:37,783 --> 00:18:40,519
So, this would be the 
opposite of that here.

365
00:18:40,519 --> 00:18:42,288
Activate upper back body.

366
00:18:42,288 --> 00:18:44,067
Imagine again pinching a pencil

367
00:18:44,067 --> 00:18:46,325
between your shoulder blades.

368
00:18:46,325 --> 00:18:48,027
I feel like that image is
kind of annoying but it works.

369
00:18:48,027 --> 00:18:50,997
Draw the 
shoulder blades together.

370
00:18:50,997 --> 00:18:54,367
Take one more deep breath here,

371
00:18:54,367 --> 00:18:57,036
and then exhale, slowly release.

372
00:18:58,838 --> 00:19:03,175
Left leg goes out long, 
right knee comes in.

373
00:19:03,175 --> 00:19:04,944
Alright, again, 
you can stay here,

374
00:19:04,944 --> 00:19:07,513
breathing deep, breathing deep.

375
00:19:08,814 --> 00:19:11,050
Or, cross it over, 
let's give it a try.

376
00:19:11,050 --> 00:19:13,419
If you cross over, really work,

377
00:19:13,419 --> 00:19:15,254
and it might take 
some time to press

378
00:19:15,254 --> 00:19:17,390
through the full right foot.

379
00:19:17,390 --> 00:19:19,158
So, I see this all the time.

380
00:19:19,158 --> 00:19:21,794
Even in 
experienced yogis, it's like,

381
00:19:21,794 --> 00:19:24,163
press down through the earth

382
00:19:24,163 --> 00:19:25,745
so that you have a 
place to lift up from.

383
00:19:25,745 --> 00:19:29,035
Create a full body experience.

384
00:19:29,035 --> 00:19:31,704
Alright, and here we go, 
left fingertips reach up high,

385
00:19:31,704 --> 00:19:33,349
reach, stretch, create length,

386
00:19:33,349 --> 00:19:36,275
that feeling of 
lift and lengthening.

387
00:19:36,275 --> 00:19:40,446
And then maintain that as you
go inward, left elbow comes.

388
00:19:41,781 --> 00:19:42,915
And then we're not just like,

389
00:19:42,915 --> 00:19:44,016
"Okay, check it off the list."

390
00:19:44,016 --> 00:19:45,251
We're creating a 
little energy here,

391
00:19:45,251 --> 00:19:47,286
pressing the 
arm against the leg,

392
00:19:47,286 --> 00:19:51,457
and then again, back 
with the leg against the arm.

393
00:19:51,457 --> 00:19:53,759
Go ahead and take a fist here
to create some energy there.

394
00:19:53,759 --> 00:19:55,261
Right fingertips come back

395
00:19:55,261 --> 00:19:57,229
and we don't lean 
back as much as we want to.

396
00:19:57,229 --> 00:19:59,298
We wanna sit up nice and tall.

397
00:19:59,298 --> 00:20:01,167
Sit up on a 
blanket or block as needed,

398
00:20:01,167 --> 00:20:03,569
flex your left 
toes up towards the sky,

399
00:20:03,569 --> 00:20:06,205
and then activate 
the upper back body here,

400
00:20:06,205 --> 00:20:10,042
and breathe downward, 
breathe into your belly.

401
00:20:15,714 --> 00:20:17,817
Inhaling lots of love in.

402
00:20:19,418 --> 00:20:21,921
And exhaling lots of love out.

403
00:20:24,156 --> 00:20:26,259
Inhaling lots of love in.

404
00:20:28,588 --> 00:20:32,131
And exhaling to 
come back to center.

405
00:20:32,131 --> 00:20:36,218
Rock 'n roll, 
inhale, exhale, let it go.

406
00:20:36,218 --> 00:20:39,739
Unravel the legs and come 
onto your back, nice work.

407
00:20:42,708 --> 00:20:44,710
When you get there,

408
00:20:44,710 --> 00:20:47,546
feel your spine nice 
and supported by the earth.

409
00:20:47,546 --> 00:20:48,647
You're gonna bend the knees

410
00:20:48,647 --> 00:20:51,550
and you're gonna walk the heels
up towards your fingertips.

411
00:20:51,550 --> 00:20:53,686
So, you're gonna reach back,
see if you can kind of gauge

412
00:20:53,686 --> 00:20:56,355
where your 
fingertips and heels meet

413
00:20:56,355 --> 00:21:00,226
and then plant your feet
there, toes pointing forward.

414
00:21:00,226 --> 00:21:02,495
And create a little 
energy between the inner thighs

415
00:21:02,495 --> 00:21:04,330
by lifting the tailbone up.

416
00:21:04,330 --> 00:21:06,632
So, you can feel this 
little rock of the pelvis,

417
00:21:06,632 --> 00:21:08,234
it's kinda sex-ay.

418
00:21:08,234 --> 00:21:10,702
And you're gonna 
scoop the tailbone up,

419
00:21:10,702 --> 00:21:13,095
squeezing your 
thighs towards the midline.

420
00:21:13,095 --> 00:21:16,509
So basically, we're 
engaging the lower body,

421
00:21:16,509 --> 00:21:19,779
and when you're ready, press
in all four corners of the feet

422
00:21:19,779 --> 00:21:22,748
and slowly begin to continue
that line of the tailbone,

423
00:21:22,748 --> 00:21:25,518
lifting all the 
way up, up, up, up.

424
00:21:25,518 --> 00:21:27,219
So, a lot of us know this shape,

425
00:21:27,219 --> 00:21:28,891
but it's how we get 
there that really matters here,

426
00:21:28,891 --> 00:21:32,288
how we integrate 
the body, move slowly,

427
00:21:32,288 --> 00:21:35,561
working our way all 
the way up the spine,

428
00:21:35,561 --> 00:21:38,230
breathing deep, pressing 
the palms into the earth.

429
00:21:38,230 --> 00:21:39,565
Don't let the neigh--

430
00:21:39,565 --> 00:21:42,735
knees goes out, the 
neighs, (mimics horse neighing).

431
00:21:42,735 --> 00:21:47,239
Or don't let your 
knees come in but keep them

432
00:21:47,239 --> 00:21:50,843
nice and stacked, or 
at least feeling that way.

433
00:21:50,843 --> 00:21:53,679
And then continue your 
journey all the way up.

434
00:21:53,679 --> 00:21:56,015
And now, here we're doing 
a different chin to chest,

435
00:21:56,015 --> 00:21:57,249
but still that same lock.

436
00:21:57,249 --> 00:21:58,584
You might 
interlace the fingertips

437
00:21:58,584 --> 00:22:01,397
and slowly open up 
through the chest a little more

438
00:22:01,397 --> 00:22:04,623
by walking the shoulder 
blades once again together,

439
00:22:04,623 --> 00:22:07,560
and then lift, 
keep lifting the hips up

440
00:22:07,560 --> 00:22:11,270
but think about 
sending them forward.

441
00:22:11,270 --> 00:22:13,886
Not just up and 
back but forward.

442
00:22:15,731 --> 00:22:18,134
Try to reach the 
bottom of your glutes

443
00:22:18,134 --> 00:22:20,302
towards the backs of your knees.

444
00:22:20,302 --> 00:22:24,040
Alright, now try to 
lift your chest to your chin

445
00:22:24,040 --> 00:22:26,409
and now your chin to the sky.

446
00:22:26,409 --> 00:22:27,910
You should feel really awesome
in the back of the neck.

447
00:22:27,910 --> 00:22:29,412
One more time, you got this.

448
00:22:29,412 --> 00:22:31,680
Keep pressing into the 
ball joint of your big toes,

449
00:22:31,680 --> 00:22:34,316
lift your chest to your chin,

450
00:22:34,316 --> 00:22:37,773
and chin to the sky, awesome.

451
00:22:37,773 --> 00:22:40,556
Nice and slow, so, 
resist the slingshot effect,

452
00:22:40,556 --> 00:22:42,058
as my friend, Marnie, would say.

453
00:22:42,058 --> 00:22:44,260
Release the fingers slowly

454
00:22:44,260 --> 00:22:46,328
and then get a 
little massage in the spine.

455
00:22:46,328 --> 00:22:48,174
This is also great for 
your glutes, your booty,

456
00:22:48,174 --> 00:22:51,037
which is also great for 
your back, so nice and slow.

457
00:22:51,037 --> 00:22:53,769
Lower down nice and slow.

458
00:22:53,769 --> 00:22:55,726
Nice and slow.

459
00:22:57,890 --> 00:22:59,549
Nice and slow.

460
00:23:01,046 --> 00:23:02,348
Tight, bring the feet together,

461
00:23:02,348 --> 00:23:03,849
soles of the feet come to kiss,

462
00:23:03,849 --> 00:23:05,885
you open the knees out wide,

463
00:23:05,885 --> 00:23:09,822
Supta Baddha Konasana, 
Reclined Cobbler's Pose.

464
00:23:09,822 --> 00:23:10,993
Just let your hands rest gently

465
00:23:10,993 --> 00:23:12,558
on your ribcage or you belly,

466
00:23:12,558 --> 00:23:17,274
close your eyes and breathe
nice, long healing full breaths.

467
00:23:18,557 --> 00:23:20,566
That's right, Benji.

468
00:23:22,635 --> 00:23:26,705
Alright, we have one 
more posture to do together.

469
00:23:27,573 --> 00:23:29,435
So take a deep 
breath into your belly.

470
00:23:29,435 --> 00:23:32,945
Feel your hands 
rise as you breath in.

471
00:23:33,812 --> 00:23:35,014
And then exhale, 
release the hands,

472
00:23:35,014 --> 00:23:36,548
bring them into the 
outer edges of legs.

473
00:23:36,548 --> 00:23:38,651
Bring the knees together.

474
00:23:39,592 --> 00:23:41,894
So, we're gonna go into a
little bit of a Plow variation.

475
00:23:41,894 --> 00:23:43,956
But this is a deep stretch

476
00:23:43,956 --> 00:23:46,682
so it's more about 
me showing it to you

477
00:23:46,682 --> 00:23:49,695
as somewhere to work toward.

478
00:23:49,695 --> 00:23:51,227
So, here we go.

479
00:23:52,398 --> 00:23:56,769
I'm gonna start by first hugging
the knees into the chest.

480
00:23:56,769 --> 00:23:58,708
Scooping the 
tailbone up, maybe find soft,

481
00:23:58,708 --> 00:24:01,106
easy movement 
here that feels good

482
00:24:01,106 --> 00:24:05,277
so that you know you can 
always rock and roll here.

483
00:24:05,277 --> 00:24:06,111
Okay.

484
00:24:10,049 --> 00:24:11,884
Just like I did 
before with my Bridge Pose,

485
00:24:11,884 --> 00:24:14,453
I'm gonna bring the feet down,

486
00:24:14,453 --> 00:24:16,011
I'm gonna press the 
palms into the earth,

487
00:24:16,011 --> 00:24:17,800
I'm gonna bring 
my shoulder blades

488
00:24:17,800 --> 00:24:22,428
underneath my heart space, 
and then nice and easy,

489
00:24:22,428 --> 00:24:24,360
I'm gonna claw 
through the fingertips,

490
00:24:24,360 --> 00:24:25,928
I'm gonna lift up off the heels,

491
00:24:25,928 --> 00:24:27,216
just press in the toes,

492
00:24:27,216 --> 00:24:29,365
and I'm gonna use that 
liftoff to bring the knees up

493
00:24:29,365 --> 00:24:31,753
and use the same 
momentum to keep the toes going,

494
00:24:31,753 --> 00:24:35,338
anchor my navel down, 
and continue to press up.

495
00:24:35,338 --> 00:24:39,308
So, maybe the toes can go 
behind the head, maybe not.

496
00:24:39,308 --> 00:24:42,078
These pockets are wack, sorry.

497
00:24:42,078 --> 00:24:43,779
Oh yeah, this is awesome.

498
00:24:43,779 --> 00:24:45,548
Okay, sorry, and 
then breathing deep,

499
00:24:45,548 --> 00:24:46,832
breathing deep here.

500
00:24:46,832 --> 00:24:49,831
You might activate 
the upper back body again.

501
00:24:49,831 --> 00:24:52,820
So we're drawing the 
chin towards the chest,

502
00:24:52,820 --> 00:24:54,646
activating the upper back body,

503
00:24:54,646 --> 00:24:58,563
hands will maybe 
come to the lower back,

504
00:24:58,563 --> 00:25:00,280
or stay firmly planted.

505
00:25:01,100 --> 00:25:02,134
Now, I wanna keep it real.

506
00:25:02,134 --> 00:25:03,736
If you're watching right 
now, going, "Yeah right."

507
00:25:03,736 --> 00:25:07,122
I'm showing you this so 
we can work towards this.

508
00:25:07,122 --> 00:25:09,508
Another variation 
here that might be nice is

509
00:25:09,508 --> 00:25:13,679
to bend the knees, bring them
by the ears, and breathe deep.

510
00:25:14,680 --> 00:25:16,395
'Kay come out of the posture,

511
00:25:16,395 --> 00:25:19,685
you're gonna engage navel 
to spine, Uddiyana Bandha,

512
00:25:19,685 --> 00:25:22,020
hands on the earth 
or on the lower back,

513
00:25:22,020 --> 00:25:23,322
and you're just 
gonna slowly come out of it

514
00:25:23,322 --> 00:25:26,291
just the way you 
did in Bridge Pose.

515
00:25:26,291 --> 00:25:30,362
Nice and slow with control, 
coming down the spine.

516
00:25:30,362 --> 00:25:32,431
And then afterwards, 
you'll open the knees,

517
00:25:32,431 --> 00:25:35,701
come to Supta Baddha Konasana.

518
00:25:35,701 --> 00:25:40,105
Hands rest gently on the 
belly, or on the ribcage.

519
00:25:40,105 --> 00:25:41,006
Okay, so that was a lot,

520
00:25:41,006 --> 00:25:43,746
but that's like where 
we are headed in this.

521
00:25:43,746 --> 00:25:46,578
And and I think it's really...

522
00:25:49,048 --> 00:25:52,885
It's really kind of like my
number one for this practice,

523
00:25:52,885 --> 00:25:55,521
what I would 
recommend working towards.

524
00:25:55,521 --> 00:25:57,856
Maybe I'll talk about 
that more in the description

525
00:25:57,856 --> 00:26:00,526
or in the community boards, but.

526
00:26:02,161 --> 00:26:03,716
Alright, so here in 
Supta Baddha Konasana,

527
00:26:03,716 --> 00:26:06,632
if you wanna go ahead 
and give that one more try,

528
00:26:06,632 --> 00:26:08,537
I'll give you some 
time now to do that.

529
00:26:08,537 --> 00:26:10,569
Maybe you repeat a Bridge Pose,

530
00:26:10,569 --> 00:26:13,953
instead of the Plow 
pose, or the Halasana.

531
00:26:13,953 --> 00:26:15,107
But if you wanna go there,

532
00:26:15,107 --> 00:26:18,777
maybe you take a 
second now to check it out.

533
00:26:20,012 --> 00:26:24,994
Otherwise, we'll just stay in
that Reclined Cobbler's Pose.

534
00:26:37,600 --> 00:26:40,169
And then if you're in Halasana,

535
00:26:42,034 --> 00:26:46,405
activate your core, lift 
and come to the mat slowly,

536
00:26:46,405 --> 00:26:49,774
and slowly, nice 
and slow make your way

537
00:26:49,774 --> 00:26:51,343
all the way back down.

538
00:26:51,343 --> 00:26:54,012
We'll meet our friends 
with our knees nice and wide,

539
00:26:54,012 --> 00:26:56,682
hands resting on the 
ribcage or the belly.

540
00:26:56,682 --> 00:27:00,018
Take a deep breath in, everyone.

541
00:27:00,018 --> 00:27:03,189
And this time, exhale 
out through the mouth.

542
00:27:03,189 --> 00:27:05,424
Come on, don't be 
shy, big breath in.

543
00:27:05,424 --> 00:27:07,026
(softly inhales)

544
00:27:07,026 --> 00:27:08,694
And exhale out 
through the mouth.

545
00:27:08,694 --> 00:27:10,015
(softly exhales)

546
00:27:10,015 --> 00:27:12,764
Interlace the fingertips, 
bring them behind the head.

547
00:27:12,764 --> 00:27:17,603
Extend the thumbs, give yourself
a little neck massage here.

548
00:27:17,603 --> 00:27:20,956
So now the arms and the legs
are mirroring each other.

549
00:27:22,741 --> 00:27:25,140
Again, use your 
thumbs to really press

550
00:27:25,140 --> 00:27:28,313
into the back of 
the head, the neck.

551
00:27:29,615 --> 00:27:31,394
And close your eyes and 
imagine you're somewhere

552
00:27:31,394 --> 00:27:33,529
that you just 
love that's like total

553
00:27:33,529 --> 00:27:38,479
just relaxation and peace, 
restoration, rejuvenation.

554
00:27:43,122 --> 00:27:44,544
Nice, and then 
when you're ready,

555
00:27:44,544 --> 00:27:46,269
slowly release the hands

556
00:27:46,269 --> 00:27:49,668
and extend the 
legs out one at a time.

557
00:27:52,738 --> 00:27:55,354
Turn the toes in and out.

558
00:27:56,989 --> 00:27:58,641
In and out.

559
00:28:01,998 --> 00:28:04,606
And then create, make 
any adjustments you need

560
00:28:04,606 --> 00:28:07,003
to create a little more space

561
00:28:07,003 --> 00:28:09,672
and ease the neck and shoulders.

562
00:28:10,876 --> 00:28:14,847
Rock your head gently 
side to side if it feels good.

563
00:28:14,847 --> 00:28:16,915
And then soften 
through the fingers and toes,

564
00:28:16,915 --> 00:28:19,985
soften through the 
skin of the face,

565
00:28:19,985 --> 00:28:22,721
and then take the deepest
breath you've taken all day.

566
00:28:22,721 --> 00:28:25,457
(softly inhales)

567
00:28:25,457 --> 00:28:27,826
And use your 
exhale to relax the weight

568
00:28:27,826 --> 00:28:30,262
of your body completely 
and fully into the mat.

569
00:28:30,262 --> 00:28:31,830
(softly exhales)

570
00:28:31,830 --> 00:28:33,565
Awesome work, my friends.

571
00:28:33,565 --> 00:28:35,467
Thank you so much 
for sharing your time

572
00:28:35,467 --> 00:28:38,804
and your energy with me and
the Yoga With Adriene community.

573
00:28:38,804 --> 00:28:42,084
I hope that you 
stick with the practice

574
00:28:42,084 --> 00:28:44,943
so that you can discover 
the powerful tools of yoga

575
00:28:44,943 --> 00:28:48,523
in the way that I have or in
the way that your body needs.

576
00:28:48,523 --> 00:28:50,243
And yeah, 
share this with someone

577
00:28:50,243 --> 00:28:52,431
you think might enjoy it.

578
00:28:52,431 --> 00:28:54,866
And I'll see you next time.

579
00:28:54,866 --> 00:28:56,001
Namaste.

580
00:28:56,001 --> 00:28:59,404
(upbeat music)