1 00:00:00,000 --> 00:00:03,542 - Gallop a pace you fiery footed steeds. 2 00:00:03,542 --> 00:00:05,000 Welcome to Yoga With Adriene. 3 00:00:05,000 --> 00:00:08,667 I'm Adriene and this is Benji and we have a huge request. 4 00:00:08,667 --> 00:00:11,542 Yoga for Equestrians, for riders. 5 00:00:11,542 --> 00:00:15,166 We're really stoked to provide this video today after so many 6 00:00:15,166 --> 00:00:18,875 requests but it's not just gonna be great for equestrians or 7 00:00:18,875 --> 00:00:22,583 horse riders, it's gonna be great for everyone. 8 00:00:22,583 --> 00:00:25,750 Whether you're fallen off the wagon and maybe you want to get 9 00:00:25,750 --> 00:00:30,417 back on the yoga horse or you're just a human in modern day world 10 00:00:30,417 --> 00:00:33,291 who could benefit from some core connection, 11 00:00:33,291 --> 00:00:36,625 some love for your lower back, your legs and the psoas. 12 00:00:36,625 --> 00:00:40,000 So hop into something comfy and let's get started. 13 00:00:41,291 --> 00:00:44,875 (gentle music) 14 00:00:53,917 --> 00:00:58,000 Okay my friends, let's begin on the ground today. 15 00:00:58,000 --> 00:01:01,834 Take your time getting down to the ground. 16 00:01:02,875 --> 00:01:07,000 And when you get there just take a deep breath in and acknowledge 17 00:01:07,000 --> 00:01:10,083 that, ah, you've selected this video, 18 00:01:10,083 --> 00:01:12,667 you've done right by yourself 19 00:01:12,667 --> 00:01:16,291 and the main goal for this 20 00:01:16,291 --> 00:01:20,250 practice is to find your way to feeling good, 21 00:01:20,250 --> 00:01:21,917 whatever that is today. 22 00:01:21,917 --> 00:01:24,750 So just an acknowledgement of like, 23 00:01:24,750 --> 00:01:27,750 "Okay, I'm doing this," as you come down to the ground. 24 00:01:27,750 --> 00:01:29,750 And you're gonna bring your feet to the earth 25 00:01:30,792 --> 00:01:32,125 and hug your elbows in. 26 00:01:32,125 --> 00:01:34,875 Hands are gonna come up here and we're gonna ground through the 27 00:01:34,875 --> 00:01:37,667 feet and nice and easy you're gonna inhale. 28 00:01:37,667 --> 00:01:41,542 Just slowly ground through the feet and peel the hips up high. 29 00:01:41,542 --> 00:01:44,083 Torso slides between the hands here just a bit. 30 00:01:44,083 --> 00:01:46,458 And then on an exhale you're gonna bring it down. 31 00:01:48,917 --> 00:01:51,291 And again, inhale, lifting the hips up, 32 00:01:51,291 --> 00:01:53,208 grounding through the feet. 33 00:01:53,208 --> 00:01:55,250 Massaging through the upper back body 34 00:01:56,500 --> 00:01:58,250 and exhaling. 35 00:01:58,250 --> 00:02:00,208 Slowly lowering the hips down. 36 00:02:01,250 --> 00:02:03,708 And then inhaling, lifting, 37 00:02:03,708 --> 00:02:06,333 tailbone lifting hips 38 00:02:07,125 --> 00:02:10,583 and exhaling all the way down. 39 00:02:10,583 --> 00:02:12,750 Now this next one we're gonna massage through the spine. 40 00:02:12,750 --> 00:02:14,583 So you're going to inhale, lift the hip points. 41 00:02:15,458 --> 00:02:18,417 Reach the fingertips all the way up and back. 42 00:02:18,417 --> 00:02:23,291 Big stretch, shins forward and then exhale. 43 00:02:23,291 --> 00:02:26,500 You're gonna massage, massage, massage the spine as you slowly 44 00:02:26,500 --> 00:02:28,750 lower down, reaching fingertips towards the sky. 45 00:02:30,417 --> 00:02:31,542 Cool, let's do that one more time 46 00:02:31,542 --> 00:02:33,083 so you can really feel it out. 47 00:02:33,083 --> 00:02:35,333 Inhale, ground through the feet. 48 00:02:35,333 --> 00:02:37,417 Reach it up, lift it up. 49 00:02:41,333 --> 00:02:43,333 Big breaths here. 50 00:02:43,333 --> 00:02:47,542 And then on an exhale slowly making your way down. 51 00:02:47,542 --> 00:02:50,500 You should be able to feel your spine pressing into the earth. 52 00:02:50,500 --> 00:02:53,834 Should feel good and you can reach the fingertips up a little 53 00:02:53,834 --> 00:02:56,333 higher to exaggerate this connection to the earth. 54 00:02:56,333 --> 00:02:57,250 Should feel good. 55 00:02:58,667 --> 00:03:01,333 And lower down. Okay, let's do one more. 56 00:03:01,333 --> 00:03:04,000 What the hey? Reaching it up. (chuckles) 57 00:03:06,166 --> 00:03:07,834 Taking a deep breath in. 58 00:03:08,542 --> 00:03:11,083 And this is not about a static motion, right? 59 00:03:11,083 --> 00:03:12,959 This is kind of an ongoing full body thing. 60 00:03:12,959 --> 00:03:14,500 So really feel it out. 61 00:03:14,500 --> 00:03:17,000 See if you can really feel 62 00:03:17,000 --> 00:03:19,917 that compression of the spine as you 63 00:03:19,917 --> 00:03:22,959 slowly lower down, fingertips reaching for the sky. 64 00:03:25,417 --> 00:03:28,291 Awesome. And then slowly release. 65 00:03:28,291 --> 00:03:30,875 Cool, from here we're gonna scoop the tailbone up so the 66 00:03:30,875 --> 00:03:33,625 lower back is nice and flush with the mat. 67 00:03:34,834 --> 00:03:36,291 Then we'll interlace the fingertips, 68 00:03:36,291 --> 00:03:39,458 bring them behind the head and start to immediately open up 69 00:03:39,458 --> 00:03:43,125 through the shoulder girdle (clicks tongue) 70 00:03:43,125 --> 00:03:45,125 and through the chest. 71 00:03:45,125 --> 00:03:48,375 Now you gotta bring the breath. Breath control is key. 72 00:03:48,375 --> 00:03:51,625 So big inhales and long exhales here. 73 00:03:51,625 --> 00:03:53,083 Breathing into your lungs. 74 00:03:53,083 --> 00:03:55,166 Feeling the chest expand here. 75 00:03:56,500 --> 00:03:59,083 And then you can, of course, I invite this a lot so a lot of 76 00:03:59,083 --> 00:04:01,959 you already know but in case you're new to the community, 77 00:04:01,959 --> 00:04:06,291 you can extend your thumbs here and also use this moment to just 78 00:04:07,583 --> 00:04:08,708 give yourself a little massage. 79 00:04:08,708 --> 00:04:11,166 Press the thumbs firmly into the base of the neck. 80 00:04:13,166 --> 00:04:16,458 Top of the neck, the base of the head, atlas. 81 00:04:18,834 --> 00:04:20,875 Keep breathing, stretching through the pecs. 82 00:04:22,917 --> 00:04:25,500 And then reconnect lower back to the earth. 83 00:04:25,500 --> 00:04:28,250 It might have come up just a bit so 84 00:04:28,250 --> 00:04:30,708 again just like my friends 85 00:04:30,708 --> 00:04:34,542 who are riders we're having to multitask. 86 00:04:34,542 --> 00:04:38,041 We're having to be mindful and aware and activate more than one 87 00:04:38,041 --> 00:04:40,500 thing at once so this practice invites you to do that 88 00:04:40,500 --> 00:04:42,667 as most of our yoga does. 89 00:04:42,667 --> 00:04:46,166 So as you continue to pin the elbows down, 90 00:04:46,166 --> 00:04:48,041 breathe into all four sides of the chest. 91 00:04:48,041 --> 00:04:51,083 Big, big, big breaths in and out. 92 00:04:51,083 --> 00:04:53,000 Reconnect lower back to the mat. 93 00:04:54,458 --> 00:04:57,667 Okay and then once you have all of this set up, 94 00:04:57,667 --> 00:05:00,166 you're gonna try to maintain it and slowly, 95 00:05:00,166 --> 00:05:03,208 one leg at a time, lift the knees up high. 96 00:05:04,000 --> 00:05:05,625 Shins parallel to the ceiling. 97 00:05:05,625 --> 00:05:08,458 Welcome Benji everybody! 98 00:05:08,458 --> 00:05:09,375 Welcome. 99 00:05:12,792 --> 00:05:15,000 And then check in with your low back again. 100 00:05:15,000 --> 00:05:16,583 So be really mindful. 101 00:05:16,583 --> 00:05:17,583 And then just test it out. 102 00:05:17,583 --> 00:05:20,959 The knees might come really forward here so you're going to 103 00:05:20,959 --> 00:05:23,542 test it out by drawing knees out just a bit. 104 00:05:23,542 --> 00:05:26,792 And you'll know when you kind of feel your core unwind, 105 00:05:26,792 --> 00:05:30,375 so just find a nice spot here to work today. 106 00:05:30,375 --> 00:05:32,583 And then in time you'll be able to get your knees right 107 00:05:32,583 --> 00:05:35,166 underneath, excuse me, right over your hip points and still 108 00:05:35,166 --> 00:05:36,708 keep the low back down. 109 00:05:36,708 --> 00:05:38,959 So just notice where you are today. 110 00:05:38,959 --> 00:05:40,125 We're gonna light up the core. 111 00:05:40,125 --> 00:05:43,917 Inhale in, exhale, maintain all of this beautiful action you've 112 00:05:43,917 --> 00:05:46,125 created and lift the chin up. 113 00:05:46,125 --> 00:05:49,542 Not in like a crunch but up towards the ceiling. 114 00:05:49,542 --> 00:05:51,792 Great, take a deep breath here again wherever 115 00:05:51,792 --> 00:05:53,166 you are in your breath cycle. 116 00:05:54,208 --> 00:05:56,208 And a long breath out. 117 00:05:56,208 --> 00:06:00,291 And as you breathe out, re-establish navel to spine, 118 00:06:00,291 --> 00:06:01,625 lower back to earth. 119 00:06:01,625 --> 00:06:03,583 One more time, big inhale. 120 00:06:03,583 --> 00:06:05,250 We're holding here, elbows wide. 121 00:06:06,917 --> 00:06:10,166 And exhale, re-establish. 122 00:06:10,166 --> 00:06:13,208 Low ribs hug in, we scoop the tailbone up. 123 00:06:13,208 --> 00:06:14,834 And one more time, you're doing great. 124 00:06:14,834 --> 00:06:16,458 Strong static hold here. 125 00:06:16,458 --> 00:06:18,583 Neck is nice and long. nhale in. 126 00:06:20,458 --> 00:06:21,708 And exhale out. 127 00:06:23,041 --> 00:06:25,291 Great, just lower the head and the neck 128 00:06:25,291 --> 00:06:29,125 but keep the knees lifted, core still turned on, baby. 129 00:06:29,917 --> 00:06:31,375 Whoa. (chuckles) 130 00:06:31,375 --> 00:06:35,417 Okay, so option to keep the head down if the low back is fussy 131 00:06:35,417 --> 00:06:38,542 that might be a good option for you or lifted. 132 00:06:39,458 --> 00:06:42,750 We're gonna slowly just tap the right toes down on the earth 133 00:06:42,750 --> 00:06:44,375 and then bring it up. 134 00:06:44,375 --> 00:06:47,208 Left toes down on the earth and bring it back up. 135 00:06:47,208 --> 00:06:48,625 Keep it going. 136 00:06:48,625 --> 00:06:51,083 Nice, fancy trot here. 137 00:06:51,083 --> 00:06:52,959 You can point the toes. (chuckles) 138 00:06:53,792 --> 00:06:55,333 Breathing deep. 139 00:06:55,333 --> 00:06:59,208 We're lighting up now the full length of the abdominal wall. 140 00:06:59,208 --> 00:07:01,000 The neck is nice and long. 141 00:07:01,000 --> 00:07:03,125 My elbows are starting to come in so check your elbows, 142 00:07:03,125 --> 00:07:06,250 nice and wide. Breathing deep. 143 00:07:07,708 --> 00:07:09,041 You're doing awesome. 144 00:07:10,667 --> 00:07:12,500 Let's do two more on each side, you got it. 145 00:07:16,250 --> 00:07:17,542 Face is calm. 146 00:07:18,792 --> 00:07:20,959 Breath is nice and full. 147 00:07:20,959 --> 00:07:23,208 Awesome and then after your cycle of two, 148 00:07:23,208 --> 00:07:25,291 you're gonna slowly lower the feet down. 149 00:07:25,291 --> 00:07:28,000 You're gonna release the hands, bring them to the belly. 150 00:07:28,000 --> 00:07:30,250 Clockwise circle here just to check in. 151 00:07:30,250 --> 00:07:32,250 Ah, yes. 152 00:07:33,667 --> 00:07:35,250 Beautiful, then from here we're gonna lift 153 00:07:35,250 --> 00:07:36,708 just the right leg up. 154 00:07:36,708 --> 00:07:39,375 Cross the right ankle over the top of the left thigh. 155 00:07:40,208 --> 00:07:42,375 Take your right fingertips, thread the needle here. 156 00:07:42,375 --> 00:07:45,250 We're gonna lift off with the left leg and we're gonna check 157 00:07:45,250 --> 00:07:47,625 in, ah, with a reclined, ooh yeah, 158 00:07:47,625 --> 00:07:49,834 One-Legged Pigeon. (laughs) 159 00:07:49,834 --> 00:07:52,208 So be mindful here, keep up with the breath. 160 00:07:52,208 --> 00:07:53,750 You have to be responsible 161 00:07:54,917 --> 00:07:56,750 for your body and the best way to be 162 00:07:56,750 --> 00:07:59,583 responsible for your body, I believe with at home yoga, 163 00:07:59,583 --> 00:08:01,583 is by prioritizing the breath. 164 00:08:03,166 --> 00:08:06,542 So take a moment here to activate through your feet 165 00:08:08,291 --> 00:08:09,208 and 166 00:08:10,417 --> 00:08:12,500 bring the lower back back to the earth. 167 00:08:14,166 --> 00:08:15,125 My feet are cold. 168 00:08:16,917 --> 00:08:20,750 And then option here to stay here or inhale in. 169 00:08:20,750 --> 00:08:25,125 Exhale, peel the nose up towards your right shin. 170 00:08:26,625 --> 00:08:29,291 We're here for a static hold, breathing. 171 00:08:29,291 --> 00:08:32,000 Creating flexibility in the spine. 172 00:08:32,000 --> 00:08:34,291 Opening up through the hip, low back. 173 00:08:35,332 --> 00:08:37,707 Nice and then slowly release. 174 00:08:37,707 --> 00:08:39,542 Check it out, right foot's gonna continue 175 00:08:39,542 --> 00:08:42,041 to cross over the left leg. 176 00:08:42,041 --> 00:08:44,875 Beautiful and then nice and easy you're gonna take your knees 177 00:08:44,875 --> 00:08:47,208 over towards the left side of your mat. 178 00:08:47,208 --> 00:08:50,166 Hands are gonna rest on your right side body, right rib. 179 00:08:51,625 --> 00:08:53,458 Take a deep breath in here. 180 00:08:53,458 --> 00:08:55,208 If you want to do another variation with arms, 181 00:08:55,208 --> 00:08:56,792 of course you're welcome to. 182 00:08:57,583 --> 00:08:58,875 Breathing deep. 183 00:09:00,500 --> 00:09:03,250 Awesome and then from your core activate abdominal wall. 184 00:09:03,250 --> 00:09:05,375 That's what brings you all the way back to center 185 00:09:05,375 --> 00:09:07,834 and we're gonna switch. 186 00:09:07,834 --> 00:09:09,750 So left leg kicks up. 187 00:09:09,750 --> 00:09:13,333 Just let the blood flow opposite direction and then we'll cross 188 00:09:13,333 --> 00:09:16,417 the left ankle over the right and lift up off the right leg. 189 00:09:17,208 --> 00:09:19,500 Thread the needle, activate through the feet 190 00:09:20,875 --> 00:09:22,083 and breathe. 191 00:09:24,250 --> 00:09:26,208 Low back's connected. 192 00:09:26,208 --> 00:09:29,166 Core is turned on even here. (clicks tongue) 193 00:09:30,000 --> 00:09:31,875 Breathing, breathing, breathin 194 00:09:34,667 --> 00:09:36,000 gand then stay here if you're at 195 00:09:36,000 --> 00:09:38,291 a nice place, if you've met your appropriate edge, 196 00:09:38,291 --> 00:09:39,500 stay here. 197 00:09:39,500 --> 00:09:43,417 Otherwise, inhale in, exhale, navel draws down to the spine 198 00:09:43,417 --> 00:09:45,959 and we peel the nose towards the left shin. 199 00:09:49,208 --> 00:09:50,917 Stay soft in the neck here. 200 00:09:50,917 --> 00:09:52,125 Soft in the face. 201 00:09:52,125 --> 00:09:53,959 Shoulders grounding down. 202 00:09:56,000 --> 00:09:57,959 Holding, breathing. 203 00:10:03,166 --> 00:10:06,917 And then inhale in, scoop the tailbone up and then exhale to 204 00:10:06,917 --> 00:10:08,834 slowly release down. 205 00:10:08,834 --> 00:10:10,125 Right foot comes to the earth. 206 00:10:10,125 --> 00:10:14,333 We continue to cross over with the left leg and Supine Twist. 207 00:10:14,333 --> 00:10:16,917 So legs, knees over to the right here. 208 00:10:16,917 --> 00:10:19,583 Hands come to rest gently on the left rib 209 00:10:20,667 --> 00:10:21,792 and we breathe again. 210 00:10:37,959 --> 00:10:39,750 Great, then inhale in. 211 00:10:39,750 --> 00:10:41,959 Use your exhale to connect to your center, 212 00:10:41,959 --> 00:10:43,834 always moving from center. 213 00:10:43,834 --> 00:10:46,333 Come back through and we're gonna come on 214 00:10:46,333 --> 00:10:48,333 to to our left side. 215 00:10:48,333 --> 00:10:50,125 We're gonna press all the way up 216 00:10:50,125 --> 00:10:53,041 and continue all the way through on to all fours. 217 00:10:59,166 --> 00:11:01,208 Spread the fingertips wide. 218 00:11:01,208 --> 00:11:03,000 Come to Tabletop Position. 219 00:11:04,583 --> 00:11:06,875 Inhale to drop the belly, open the chest. 220 00:11:07,750 --> 00:11:10,458 Exhale to round through, chin to chest. 221 00:11:12,291 --> 00:11:14,542 Continuing inhale, drop the belly. 222 00:11:16,250 --> 00:11:18,375 Exhale, rounding through. 223 00:11:20,625 --> 00:11:22,875 Inhale to Tabletop Position. 224 00:11:24,041 --> 00:11:27,708 Exhale, re-establish, press in the yoga mat. 225 00:11:27,708 --> 00:11:29,333 Draw your navel up. 226 00:11:29,333 --> 00:11:31,500 Strong and connected through your center. 227 00:11:33,041 --> 00:11:36,583 Cool, then from here you're gonna slowly kick the right foot 228 00:11:36,583 --> 00:11:39,834 up and then we're gonna continue all the way up 229 00:11:39,834 --> 00:11:42,458 and around creating a big circle. 230 00:11:42,458 --> 00:11:45,125 So you're drawing a big circle with the knee here. 231 00:11:45,125 --> 00:11:46,417 One way. 232 00:11:48,708 --> 00:11:50,917 And then once you've establish one way, 233 00:11:50,917 --> 00:11:52,917 take it in the reverse direction. 234 00:11:53,583 --> 00:11:55,875 Hey buddy. Benji, come here. (mimics kisses) 235 00:11:58,208 --> 00:12:00,792 And then bring it all the way down and we'll switch. 236 00:12:00,792 --> 00:12:02,625 Slowly kicking left foot up. 237 00:12:04,166 --> 00:12:07,583 Connecting to the core and then drawing a big circle. 238 00:12:10,417 --> 00:12:11,792 There may be a tendency here for 239 00:12:11,792 --> 00:12:14,041 the neck to kind of drop off, guys. 240 00:12:14,041 --> 00:12:15,834 Lengthen through your crown. 241 00:12:15,834 --> 00:12:17,208 Create a full body experience. 242 00:12:17,208 --> 00:12:21,291 Find that posture, that connection from crown to tail. 243 00:12:22,750 --> 00:12:26,792 For any equestrians out there you know this is important and 244 00:12:26,792 --> 00:12:30,792 in yoga we call it Dunda 245 00:12:30,792 --> 00:12:33,333 or Shashuna, this midline. 246 00:12:34,542 --> 00:12:37,375 After you've established going in one circle direction, 247 00:12:37,375 --> 00:12:39,208 go in the other direction. 248 00:12:41,083 --> 00:12:42,458 Reconnect with your breath. 249 00:12:43,750 --> 00:12:45,959 Yes, and then slowly lower down. 250 00:12:45,959 --> 00:12:48,375 Take the knees super wide. 251 00:12:48,375 --> 00:12:50,041 Toes in towards the middle. 252 00:12:50,041 --> 00:12:52,375 Send the hips back, reach it forward, 253 00:12:52,375 --> 00:12:54,125 forward Extended Child's Pose. 254 00:12:54,125 --> 00:12:56,875 Melt your heart down and then bring the palms together 255 00:12:56,875 --> 00:12:58,250 and up and overhead. 256 00:12:58,250 --> 00:13:01,333 Walk the elbows, yep, all the way out 257 00:13:01,333 --> 00:13:04,291 and come into a variation 258 00:13:04,291 --> 00:13:06,667 on Extended Child's Pose. 259 00:13:06,667 --> 00:13:07,959 Find your breath here. 260 00:13:10,041 --> 00:13:12,166 You can rotate the wrists here if it feels good. 261 00:13:21,208 --> 00:13:23,166 And then taking a deep breath in. 262 00:13:24,041 --> 00:13:27,250 Once again, using your exhale to connect to your center and come 263 00:13:27,250 --> 00:13:29,834 all the way up and through. 264 00:13:29,834 --> 00:13:31,959 Walk the knees underneath the chest. 265 00:13:31,959 --> 00:13:35,083 Oh, no, underneath the hips. (laughs) 266 00:13:35,083 --> 00:13:38,333 And when you're ready, curl the toes under and 267 00:13:38,333 --> 00:13:40,208 peel the hips up high for Downward Dog. 268 00:13:41,417 --> 00:13:44,166 So in your Downward Dog, especially for this first one, 269 00:13:44,166 --> 00:13:46,375 especially for this first one... 270 00:13:46,375 --> 00:13:50,166 Sorry guys, I'm a pro but I did take an allergy medicine today. 271 00:13:50,166 --> 00:13:52,291 So (laughs) you can kinda tell. 272 00:13:52,291 --> 00:13:55,625 (laughs) See? 273 00:13:55,625 --> 00:13:57,792 In your Downward Dog, you're in Downward Dog right now going, 274 00:13:57,792 --> 00:13:59,750 "Adriene, what the hell are you saying?" 275 00:13:59,750 --> 00:14:01,291 In your Downward Dog, my loves, 276 00:14:01,291 --> 00:14:02,708 bend your knees, basically. (laughs) 277 00:14:03,875 --> 00:14:05,792 So I know we always say that but really today, 278 00:14:05,792 --> 00:14:08,500 especially on this first one, bend your knees so we can start 279 00:14:08,500 --> 00:14:11,750 to really feel this through the hips, 280 00:14:11,750 --> 00:14:12,917 through the low back. 281 00:14:13,917 --> 00:14:15,834 And then reconnect with your center. 282 00:14:17,333 --> 00:14:18,667 Via the breath. 283 00:14:22,583 --> 00:14:24,041 And then when you're ready, inhale, 284 00:14:24,041 --> 00:14:25,708 lift the right leg up high. 285 00:14:25,708 --> 00:14:27,750 And exhale, bring it all the way through. 286 00:14:27,750 --> 00:14:30,291 Let your right knee hover for just a second. 287 00:14:30,291 --> 00:14:32,792 Lighting a little fire in your core. 288 00:14:32,792 --> 00:14:34,750 Sweet and then step the right foot all the way up. 289 00:14:34,750 --> 00:14:37,041 If you need to use your leg, excuse me, 290 00:14:37,041 --> 00:14:39,250 your arm to move the leg, ooh, do it. 291 00:14:40,875 --> 00:14:44,834 Then we'll get front knee over front ankle and we'll walk the 292 00:14:44,834 --> 00:14:46,333 left knee back just a bit. 293 00:14:46,333 --> 00:14:49,583 So we're a little bit exaggerating this today 294 00:14:49,583 --> 00:14:51,333 in particular for this practice so 295 00:14:51,333 --> 00:14:54,291 that we can tap into that beautiful 296 00:14:55,500 --> 00:14:56,792 psoas muscle. 297 00:14:58,917 --> 00:15:00,917 So again, just in case you missed that action, 298 00:15:00,917 --> 00:15:02,291 we're walking the knee back. 299 00:15:02,291 --> 00:15:04,917 We're actively walking the left knee back. 300 00:15:07,000 --> 00:15:09,583 And then your body's talking so listen. 301 00:15:10,375 --> 00:15:11,792 Breathe deep. 302 00:15:11,792 --> 00:15:15,542 If you've maybe cultivated a little tension in the shoulders, 303 00:15:15,542 --> 00:15:17,875 can you relax the shoulders down? 304 00:15:17,875 --> 00:15:20,375 If you notice that you're gripping through your right toes 305 00:15:20,375 --> 00:15:22,375 can you spread awareness through your right foot? 306 00:15:25,250 --> 00:15:27,250 Take one more breath here. 307 00:15:27,250 --> 00:15:30,750 And then on an exhale you're gonna press into the top of your 308 00:15:30,750 --> 00:15:33,250 right foot and imagine this being 309 00:15:33,250 --> 00:15:37,250 the root of the posture. 310 00:15:37,250 --> 00:15:39,625 So almost like, even though you're foot's in the opposite 311 00:15:39,625 --> 00:15:40,708 direction in a stirrup, 312 00:15:40,708 --> 00:15:43,625 there's this connection down as you lift up. 313 00:15:43,625 --> 00:15:47,375 So instead of just lifting up from your core or your hips, 314 00:15:47,375 --> 00:15:50,250 you're pressing into the left foot firmly. 315 00:15:50,250 --> 00:15:52,333 And that's what lifts you up. 316 00:15:53,750 --> 00:15:56,875 Great, and then hands can come to the waistline here. 317 00:15:56,875 --> 00:16:00,166 Or if it's feeling okay in your practice today, 318 00:16:00,166 --> 00:16:03,375 maybe take the fingertips forward, up and back. 319 00:16:03,375 --> 00:16:07,250 Allowing the hips, letting the hips lean in to the posture 320 00:16:07,250 --> 00:16:08,792 while still keeping that 321 00:16:08,792 --> 00:16:11,333 connection to your center, your core. 322 00:16:14,000 --> 00:16:15,500 Take one more breath here. 323 00:16:15,500 --> 00:16:17,708 Gently pull the right hip crease back. 324 00:16:19,125 --> 00:16:21,708 And then slowly, slow release here. 325 00:16:21,708 --> 00:16:26,041 So slow release as you melt your heart towards your right knee 326 00:16:26,875 --> 00:16:29,083 and fingertips to the earth. 327 00:16:29,083 --> 00:16:29,792 Awesome. 328 00:16:29,792 --> 00:16:32,250 From here you're gonna take your right hand around to meet your 329 00:16:32,250 --> 00:16:34,834 left and you're gonna open up through your right leg 330 00:16:34,834 --> 00:16:36,792 for a Lizard variation. 331 00:16:36,792 --> 00:16:38,834 Breathe deep, these are big stretches. 332 00:16:38,834 --> 00:16:41,917 They require your full attention and your full, 333 00:16:41,917 --> 00:16:43,166 full conscious breath. 334 00:16:45,542 --> 00:16:46,750 Breathe. 335 00:16:48,625 --> 00:16:51,375 If you have an active practice already and you think it would 336 00:16:51,375 --> 00:16:53,208 feel good you can curl the toes under, 337 00:16:53,208 --> 00:16:55,834 lift that left knee and reach the left heel back. 338 00:16:55,834 --> 00:16:57,917 Otherwise, stay nice and low. 339 00:17:00,500 --> 00:17:02,166 You're doing great, you're doing great. 340 00:17:03,583 --> 00:17:05,416 Okay, one little opening here. 341 00:17:05,416 --> 00:17:06,959 One little vinyasa. 342 00:17:06,959 --> 00:17:08,791 Press into the left hand. 343 00:17:08,791 --> 00:17:11,959 Inhale, reach the right fingertips up high. 344 00:17:11,959 --> 00:17:13,083 Just reach for the sky. 345 00:17:13,083 --> 00:17:16,666 You should feel big, big, big psoas stretch here. 346 00:17:16,666 --> 00:17:21,083 Keep the feet grounded and on an exhale thread the needle. 347 00:17:21,083 --> 00:17:22,791 Right fingertips are gonna go through, 348 00:17:22,791 --> 00:17:24,125 under the bridge of the left arm. 349 00:17:24,125 --> 00:17:26,959 They're gonna reach towards your left toes. 350 00:17:29,083 --> 00:17:30,959 Keep reaching, keep reaching. 351 00:17:30,959 --> 00:17:32,542 We're not collapsing into the posture here, guys. 352 00:17:32,542 --> 00:17:34,166 You're pressing away from your yoga mat. 353 00:17:35,542 --> 00:17:36,875 Find the dynamics. 354 00:17:36,875 --> 00:17:38,041 Use your breath. 355 00:17:39,208 --> 00:17:42,000 Yes! And then release, come back to Lizard, 356 00:17:42,000 --> 00:17:43,875 inhale, look forward. 357 00:17:43,875 --> 00:17:46,917 Exhale, walk it all the way through back to your lunge. 358 00:17:46,917 --> 00:17:49,250 Nice and slow. 359 00:17:49,250 --> 00:17:51,959 Cool. Inhale again, look forward. 360 00:17:51,959 --> 00:17:55,125 Exhale, check it out from here, you're gonna slowly shift back 361 00:17:55,125 --> 00:17:57,708 just to Tabletop Position. 362 00:17:57,708 --> 00:17:59,875 Tabletop, tabletop. 363 00:17:59,875 --> 00:18:01,792 Reset on the Tabletop. 364 00:18:01,792 --> 00:18:03,417 Feel it out. 365 00:18:03,417 --> 00:18:06,000 And then curl the toes under, send the hips up high, 366 00:18:06,000 --> 00:18:08,000 Downward Facing Dog. 367 00:18:10,542 --> 00:18:14,041 Same thing. Pedal it out here, bend the knees. 368 00:18:14,041 --> 00:18:16,458 Try to create a full body experience. 369 00:18:16,458 --> 00:18:18,750 Awareness from the soles of your feet 370 00:18:18,750 --> 00:18:22,583 all the way through the fingerprints. 371 00:18:23,542 --> 00:18:25,208 And then when you're ready, here we go, 372 00:18:25,208 --> 00:18:26,959 inhale, lift the left leg up high. 373 00:18:28,250 --> 00:18:30,041 Exhale, shift forward. 374 00:18:30,041 --> 00:18:32,125 Knee hovers for just a moment. 375 00:18:32,125 --> 00:18:35,875 Lighting a little candle in the core. (chuckles) 376 00:18:35,875 --> 00:18:36,792 Candle in the core. 377 00:18:36,792 --> 00:18:39,041 Ooh, and then step the left foot all the way up. 378 00:18:40,625 --> 00:18:42,667 Take your time, no rush, no rush. 379 00:18:43,917 --> 00:18:46,250 And then lower your right knee down. 380 00:18:46,250 --> 00:18:48,583 And then same thing, check to make sure front knee is over 381 00:18:48,583 --> 00:18:51,417 front ankle and then walk, actively walk, 382 00:18:51,417 --> 00:18:53,166 that right knee back. Ooh, yeah. 383 00:18:54,667 --> 00:18:56,041 And breathe. 384 00:18:56,041 --> 00:18:58,959 Remember the invitation to find your way to good. 385 00:18:58,959 --> 00:19:00,959 It's not just gonna, boom, click in to place like, 386 00:19:00,959 --> 00:19:03,625 "Ah, feel the burn. Pain is gain." 387 00:19:03,625 --> 00:19:05,542 No, that's really not the approach here so you 388 00:19:05,542 --> 00:19:08,166 gotta kind of enjoy the process, 389 00:19:09,166 --> 00:19:10,375 feel it out, 390 00:19:11,458 --> 00:19:13,417 gently walk that knee back. 391 00:19:16,083 --> 00:19:19,375 Basically get into it, enjoy. Have fun. 392 00:19:22,166 --> 00:19:25,792 And then we'll establish that connection of the right foot on 393 00:19:25,792 --> 00:19:28,041 the ground, keep breathing. 394 00:19:28,041 --> 00:19:29,708 It's definitely going to change things up. 395 00:19:31,667 --> 00:19:33,667 Find that connection to your midline. 396 00:19:35,708 --> 00:19:40,041 One nice active way to think of that in terms of the core is 397 00:19:40,041 --> 00:19:42,542 squeezing the inner thighs together. 398 00:19:42,542 --> 00:19:45,333 And then from there, you might slowly begin to lift up. 399 00:19:46,500 --> 00:19:50,000 Again, firmly pressing into that right foot all the way. 400 00:19:50,000 --> 00:19:51,166 Hands come to the waistline. 401 00:19:51,166 --> 00:19:53,125 They can stay here. 402 00:19:53,125 --> 00:19:54,792 Breathing, breathing, breathing. 403 00:19:54,792 --> 00:19:56,375 Squeezing. 404 00:19:56,375 --> 00:20:00,083 Or we'll send the fingertips forward, up and back. 405 00:20:01,917 --> 00:20:02,959 Keep breathing. 406 00:20:14,083 --> 00:20:17,166 And this is a slow dissolve so inhale in. 407 00:20:17,166 --> 00:20:18,291 Slow on purpose. 408 00:20:18,291 --> 00:20:22,125 Belly comes to the tops of your left thigh first. 409 00:20:22,125 --> 00:20:23,375 Heart towards your left knee. 410 00:20:23,375 --> 00:20:26,166 We'll melt it down nice and easy. 411 00:20:26,166 --> 00:20:29,917 Ah, when you land take your left hand over to meet the right. 412 00:20:29,917 --> 00:20:32,583 Walk your left foot out. A little Lizard variation. 413 00:20:34,583 --> 00:20:36,083 Yes. 414 00:20:36,083 --> 00:20:38,166 Breathe here, breathe, breathe, breathe. 415 00:20:42,542 --> 00:20:45,583 And then, of course, there's the option to curl the toes under, 416 00:20:45,583 --> 00:20:49,291 lift that back knee, reach that right heel back, back, back. 417 00:20:50,208 --> 00:20:51,750 Just an option. 418 00:21:02,917 --> 00:21:06,417 Then nice, big open twist here. Ready, right hand down. 419 00:21:06,417 --> 00:21:10,291 Inhale, left fingertips open up to the sky. 420 00:21:10,291 --> 00:21:11,750 Breathe deep. 421 00:21:11,750 --> 00:21:13,417 Focus is on the right psoas, 422 00:21:13,417 --> 00:21:16,250 the front of the right hip crease. 423 00:21:16,250 --> 00:21:18,333 So you don't have to reach super far. 424 00:21:18,333 --> 00:21:20,625 And then here we go, threading the needle. 425 00:21:20,625 --> 00:21:23,583 Left fingertips dive down and in under the bridge of the right 426 00:21:23,583 --> 00:21:26,959 arm and they reach towards your right toes. 427 00:21:26,959 --> 00:21:30,041 Breathe. You should feel nice big stretch in the upper back. 428 00:21:30,041 --> 00:21:33,417 Remember to keep left foot firmly planted on the earth. 429 00:21:33,417 --> 00:21:35,500 Squeeze into the midline. 430 00:21:35,500 --> 00:21:37,291 You're doing great. Breathe deep. 431 00:21:39,875 --> 00:21:42,208 Like I said, the muscles we're targeting today, 432 00:21:43,375 --> 00:21:45,291 river runs deep so you gotta bring the breath. 433 00:21:46,959 --> 00:21:48,333 But you're gonna feel great. 434 00:21:50,750 --> 00:21:54,208 And doing this regularly will change the game. 435 00:21:58,083 --> 00:22:00,000 Awesome, slowly unravel. 436 00:22:00,000 --> 00:22:02,542 Hands come back to the earth, Lizard Pose. 437 00:22:02,542 --> 00:22:04,792 Inhale to look forward. Stick with me. 438 00:22:04,792 --> 00:22:07,583 Exhale, (sighs) then walk the left foot in. 439 00:22:07,583 --> 00:22:09,250 Frame the left foot with your hands. 440 00:22:09,250 --> 00:22:12,083 Pause here. Inhale, look forward. 441 00:22:12,083 --> 00:22:14,500 Woo, we're meeting our edge with the right hip crease, 442 00:22:14,500 --> 00:22:16,083 right psoas and then nice and easy, 443 00:22:16,083 --> 00:22:18,083 you got to light up a little fire in your core 444 00:22:18,083 --> 00:22:19,625 here for this transition. 445 00:22:19,625 --> 00:22:23,542 Come back through to all fours. Guess what? 446 00:22:23,542 --> 00:22:26,125 Bring the knees together this time. 447 00:22:26,125 --> 00:22:30,125 Paint the yoga mat and send your forehead down, 448 00:22:30,125 --> 00:22:32,041 Balasana. Child's Pose. 449 00:22:32,041 --> 00:22:35,542 Just a cycle of breath here so make it good. 450 00:22:42,417 --> 00:22:45,250 Fabulous, from here press into the tops of the feet, 451 00:22:45,250 --> 00:22:48,250 tuck the chin and slowly roll up through the spine. 452 00:22:49,291 --> 00:22:52,458 If this is not okay in your knees, guess what? 453 00:22:53,583 --> 00:22:55,917 Side saddle. (clicks tongue) 'Kay? 454 00:22:56,708 --> 00:22:58,417 And if side saddle's not good on your knees you can 455 00:22:58,417 --> 00:23:00,333 just come to a comfortable seat. 456 00:23:02,291 --> 00:23:03,792 Okay, here we are. 457 00:23:03,792 --> 00:23:05,667 Inhale in. 458 00:23:05,667 --> 00:23:08,500 Exhale to draw the shoulder blades together 459 00:23:08,500 --> 00:23:10,000 and down the back body. 460 00:23:11,542 --> 00:23:13,375 Sweet. Then check it out. 461 00:23:15,208 --> 00:23:16,583 From here you're gonna inhale, 462 00:23:16,583 --> 00:23:18,542 send your fingertips left to right. 463 00:23:18,542 --> 00:23:20,083 Kind of like a Texas T. 464 00:23:21,166 --> 00:23:22,417 That's on our breath in. 465 00:23:22,417 --> 00:23:24,667 On an exhale, you're gonna gather the energy in. 466 00:23:24,667 --> 00:23:26,458 Bring your palms together at the heart, 467 00:23:26,458 --> 00:23:27,542 Namaste. 468 00:23:28,291 --> 00:23:30,667 Sweet, then here we go, tucking the chin, 469 00:23:30,667 --> 00:23:32,750 reach behind the neck. 470 00:23:32,750 --> 00:23:35,875 Inhale, reach the fingertips up towards the sky 471 00:23:36,792 --> 00:23:39,417 and then on an exhale, float the fingertips down. 472 00:23:39,417 --> 00:23:40,583 Oh yeah. 473 00:23:42,583 --> 00:23:44,625 Twice more. Inhale. 474 00:23:44,625 --> 00:23:47,458 Reaching the fingertips out halfway, left to right. 475 00:23:48,417 --> 00:23:50,708 Exhale, hands pressed together at the heart. 476 00:23:51,750 --> 00:23:53,583 With the breath, chin to chest. 477 00:23:53,583 --> 00:23:55,917 Reach behind, inhale. All the way up. 478 00:23:57,500 --> 00:24:00,291 And exhale, all the way down to the earth nice and slow. 479 00:24:03,250 --> 00:24:05,542 Last time, here we go. Inhale, halfway lift. 480 00:24:06,542 --> 00:24:08,125 Arms left to right. 481 00:24:08,125 --> 00:24:10,750 Exhale, palms come together and if this is a little funky for 482 00:24:10,750 --> 00:24:13,875 your brain, it's on purpose so you're doing good. 483 00:24:13,875 --> 00:24:17,000 Chin to chest, reach behind the neck, inhale. 484 00:24:17,000 --> 00:24:19,375 Rise up, lengthen through the crown. 485 00:24:20,542 --> 00:24:23,542 And exhale to float it down all the way. 486 00:24:25,792 --> 00:24:27,375 Beautiful. 487 00:24:27,375 --> 00:24:29,500 Alright, take a deep breath in here. 488 00:24:30,458 --> 00:24:32,250 And you knew it was coming, exhale, 489 00:24:32,250 --> 00:24:34,708 horse-y lips out through the mouth. 490 00:24:34,708 --> 00:24:36,583 (mimics horse) 491 00:24:36,583 --> 00:24:37,750 Again, inhale in. 492 00:24:39,625 --> 00:24:41,250 Don't be shy, here we go. Let something go. 493 00:24:41,250 --> 00:24:43,542 (mimics horse) 494 00:24:44,583 --> 00:24:45,959 And inhale in again. 495 00:24:48,375 --> 00:24:51,625 (mimics horse) 496 00:24:53,041 --> 00:24:55,083 Awesome, if you're practicing with a pet, 497 00:24:55,083 --> 00:24:56,375 yep, here he goes. 498 00:24:56,375 --> 00:24:58,417 You can't see him but he's on the other side of the camera. 499 00:24:58,417 --> 00:25:00,333 Let's do one more, inhale in. 500 00:25:01,625 --> 00:25:04,792 Exhale, horse-y lips. (mimics horse) 501 00:25:06,834 --> 00:25:09,208 If you're practicing with a pet or a child, 502 00:25:10,291 --> 00:25:12,250 they're gonna love horse-y lips. 503 00:25:12,250 --> 00:25:13,792 They also love Kapalabhati breath. 504 00:25:13,792 --> 00:25:15,083 They always come. 505 00:25:15,083 --> 00:25:17,458 The joys of at home yoga. Am I right? 506 00:25:18,375 --> 00:25:21,041 Okay. From here, let's get off the feet. 507 00:25:21,041 --> 00:25:22,125 We're gonna come off the feet 508 00:25:22,125 --> 00:25:24,375 and we're gonna come right back to our backs. 509 00:25:24,375 --> 00:25:25,500 Right where we started. 510 00:25:31,041 --> 00:25:33,792 (chuckles) Okay. 511 00:25:36,000 --> 00:25:39,625 From the back, you're gonna take your feet up towards the sky 512 00:25:40,667 --> 00:25:44,208 and if you're at a wall you can actually bring your legs up to a 513 00:25:44,208 --> 00:25:46,667 wall and take a moment here 514 00:25:46,667 --> 00:25:48,667 to just let your legs rest on the wall. 515 00:25:50,500 --> 00:25:52,000 Hands come to the belly. 516 00:25:54,500 --> 00:25:55,708 You're doing great. 517 00:25:55,708 --> 00:25:57,417 Just letting the blood flow opposite direction. 518 00:25:57,417 --> 00:26:00,208 Letting the hip sockets drop down and in. 519 00:26:02,083 --> 00:26:03,583 Connecting to the core. 520 00:26:09,208 --> 00:26:11,458 Low back flush with the mat. 521 00:26:11,458 --> 00:26:13,458 Keep breathing, you're doing awesome. 522 00:26:20,708 --> 00:26:23,750 Alright, close your eyes, take three more breaths here. 523 00:26:26,250 --> 00:26:28,792 And you can bend your knees as much as you need here even if 524 00:26:28,792 --> 00:26:31,583 your legs are shaking, breathe deep, it's all good. 525 00:26:45,917 --> 00:26:47,125 Awesome, now if you're in a 526 00:26:47,125 --> 00:26:50,625 more restorative mood here, feel it out. 527 00:26:50,625 --> 00:26:52,041 You're gonna stay put. 528 00:26:52,041 --> 00:26:55,417 Either with your legs against your imaginary wall 529 00:26:55,417 --> 00:26:57,208 or your legs actually at the wall. 530 00:26:58,333 --> 00:27:00,250 And if you want to move to the wall right now, you can. 531 00:27:01,708 --> 00:27:04,417 Otherwise we're gonna do one more round of core. 532 00:27:04,417 --> 00:27:05,250 So you're going to inhale, 533 00:27:05,250 --> 00:27:09,750 reach your fingertips towards the sides of your feet. 534 00:27:09,750 --> 00:27:12,166 And then exhale, you're gonna lift 535 00:27:12,166 --> 00:27:15,792 the chest up towards the feet. 536 00:27:15,792 --> 00:27:17,375 Inhale to lower. 537 00:27:17,375 --> 00:27:18,959 Exhale to lift. 538 00:27:18,959 --> 00:27:20,583 Inhale to lower. 539 00:27:20,583 --> 00:27:21,875 Exhale to lift. 540 00:27:21,875 --> 00:27:23,417 And you're reaching to touch your toes. 541 00:27:23,417 --> 00:27:24,625 You're moving with your breath. 542 00:27:24,625 --> 00:27:26,458 You're not crunching through the neck. 543 00:27:26,458 --> 00:27:29,959 And each time you lift up you're drawing the low belly and the 544 00:27:29,959 --> 00:27:31,834 upper abdominals in towards the middle. 545 00:27:32,917 --> 00:27:33,917 Keep it going. 546 00:27:37,083 --> 00:27:40,583 Find your breath. Inhale to lower, exhale to lift. 547 00:27:47,417 --> 00:27:50,583 Now on your next couple breaths, take it over towards the outer 548 00:27:50,583 --> 00:27:51,500 edge of your left foot. 549 00:27:56,792 --> 00:28:00,041 Good, now to even it out, yep, you guessed it, 550 00:28:00,041 --> 00:28:02,667 take it over to outer edge of your right foot. 551 00:28:09,166 --> 00:28:13,458 Hi Benji and then now take the arms up and behind you and then 552 00:28:13,458 --> 00:28:15,750 all the way up on a breath out to touch the toes. 553 00:28:17,041 --> 00:28:19,000 Inhale, up and behind you. 554 00:28:19,000 --> 00:28:21,250 Exhale, touch the toes. 555 00:28:21,250 --> 00:28:22,583 Keep it going. 556 00:28:26,667 --> 00:28:27,917 Three more. 557 00:28:31,667 --> 00:28:32,625 One more. 558 00:28:34,041 --> 00:28:36,333 Awesome, from here, if you're at the wall, 559 00:28:36,333 --> 00:28:38,458 bring your feet together and slide them down the wall. 560 00:28:38,458 --> 00:28:39,333 If you're not at the wall, 561 00:28:39,333 --> 00:28:42,000 bring your feet together and down to the earth. 562 00:28:42,000 --> 00:28:44,542 Open the legs wide, Supta Baddha Konasana. 563 00:28:44,542 --> 00:28:46,333 Hands can come to the belly. 564 00:28:46,333 --> 00:28:50,208 Give them a little, get the belly muscles a little love. 565 00:28:51,750 --> 00:28:54,291 Give the belly muscles a little love. 566 00:28:54,291 --> 00:28:56,000 Welcome, Benji. 567 00:28:56,000 --> 00:28:57,667 You love horses. 568 00:28:59,458 --> 00:29:01,000 We love horses. 569 00:29:06,166 --> 00:29:10,166 We love horses 'cause we're from Texas. Just kidding. 570 00:29:10,166 --> 00:29:12,583 All stereotypes aside, once you're a horse person, 571 00:29:12,583 --> 00:29:14,208 I feel like you're always a horse person. 572 00:29:17,375 --> 00:29:18,500 Keep breathing here. 573 00:29:19,959 --> 00:29:22,375 I remember when I was in fifth grade I think. 574 00:29:24,750 --> 00:29:28,417 Fifth grade honors, just kidding. (chuckles) 575 00:29:28,417 --> 00:29:30,041 I'm totally kidding 576 00:29:30,041 --> 00:29:33,291 but I was in fifth grade once and we were, 577 00:29:34,625 --> 00:29:36,458 just allow gravity to do the work here, guys. 578 00:29:36,458 --> 00:29:38,083 Breathe deep. 579 00:29:38,083 --> 00:29:41,458 We were writing books and then we were like making books. 580 00:29:41,458 --> 00:29:45,166 Like so you had to make the cover, bind it. 581 00:29:45,667 --> 00:29:47,166 Course you had to do the hard work first. 582 00:29:47,166 --> 00:29:49,083 Kinda like my real life now writing my book. 583 00:29:49,083 --> 00:29:52,875 It's like, "Can I just (snaps) make the book?" 584 00:29:52,875 --> 00:29:54,583 It's like, "No, you gotta put some time in." 585 00:29:56,041 --> 00:29:58,792 So I did mine all on horses, naturally. 586 00:29:59,834 --> 00:30:03,000 Extensive horse book. 587 00:30:03,000 --> 00:30:05,917 I should actually just publish this book now. 588 00:30:05,917 --> 00:30:09,250 But I was able to find this horse wallpaper 589 00:30:09,250 --> 00:30:12,417 and I bound my book in this horse-y wallpaper. 590 00:30:14,166 --> 00:30:16,250 And that was a comprehensive book on horses. 591 00:30:16,250 --> 00:30:18,125 Somewhere, I gotta has my mom where it is. 592 00:30:22,834 --> 00:30:25,542 Everyone out there is like, "Shut up, Adriene," 593 00:30:25,542 --> 00:30:28,542 but especially (laughs) the equestrians. 594 00:30:28,542 --> 00:30:30,708 They're like, "Shut up. 595 00:30:30,708 --> 00:30:33,000 "You don't know anything about horses." (laughs) 596 00:30:36,417 --> 00:30:39,750 Okay, I'll take a quiet moment and I'll allow you to do the 597 00:30:39,750 --> 00:30:41,959 same by closing your eyes 598 00:30:41,959 --> 00:30:44,625 and taking a couple more quiet 599 00:30:44,625 --> 00:30:47,208 breaths here in Supta Baddha Konasan. 600 00:30:49,708 --> 00:30:51,041 This is our final shape. 601 00:31:05,583 --> 00:31:06,917 And then when you're ready 602 00:31:07,834 --> 00:31:10,708 begin to gently deepen the breath one last time. 603 00:31:10,708 --> 00:31:15,417 You can slowly use your hands to bring the knees back to center. 604 00:31:15,417 --> 00:31:17,208 And then, here we go, you're gonna hug your 605 00:31:17,208 --> 00:31:18,417 knees up towards your chest. 606 00:31:18,417 --> 00:31:21,417 Give yourself one final big hug. 607 00:31:21,417 --> 00:31:23,500 Lots of love for the low back. 608 00:31:23,500 --> 00:31:25,959 If you don't have time to do this whole video all the time, 609 00:31:25,959 --> 00:31:27,625 just make sure you get on the ground. 610 00:31:27,625 --> 00:31:29,667 Get that low back nice and flush with the mat. 611 00:31:29,667 --> 00:31:32,750 Give yourself a big hug and you can always take it away from 612 00:31:32,750 --> 00:31:34,708 there but if you can only do one thing, 613 00:31:34,708 --> 00:31:37,500 you can get on your back, you can do the first part of 614 00:31:37,500 --> 00:31:39,208 this video and then call it a night. 615 00:31:40,959 --> 00:31:42,041 Okay? 616 00:31:42,041 --> 00:31:43,875 When you're ready, roll onto one side. 617 00:31:43,875 --> 00:31:44,959 Press back up. 618 00:31:46,500 --> 00:31:47,959 Or press up, rather. 619 00:31:50,417 --> 00:31:53,583 Come into a little meditation pose of your choice. 620 00:31:53,583 --> 00:31:57,083 A little seated posture where you can sit up nice and tall. 621 00:32:01,625 --> 00:32:04,125 And then align head over heart, heart over pelvis. 622 00:32:05,542 --> 00:32:08,792 Find a beautiful connection from the crown to the tail. 623 00:32:10,208 --> 00:32:13,625 Lift the corners of the mouth just a wee bit. 624 00:32:16,458 --> 00:32:18,458 And bring the palms together at your heart. 625 00:32:22,917 --> 00:32:24,542 Gently bow your head to your heart. 626 00:32:26,000 --> 00:32:28,917 First, thank yourself for taking this time 627 00:32:28,917 --> 00:32:30,708 to check in with your body, your breath, 628 00:32:32,333 --> 00:32:33,333 to practice. 629 00:32:35,500 --> 00:32:36,583 Love you so much. 630 00:32:36,583 --> 00:32:38,083 Take another deep breath in. 631 00:32:38,959 --> 00:32:42,417 And we'll bow all the way to the earth feeling one last stretch 632 00:32:42,417 --> 00:32:43,625 in our beautiful back body. 633 00:32:44,875 --> 00:32:47,166 We'll quietly whisper, 634 00:32:47,166 --> 00:32:48,625 Namaste. 635 00:32:49,834 --> 00:32:53,208 (gentle music)