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- Hi everyone 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 gardeners.

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So this is a big request

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but of course in
true Yoga With Adriene,

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Find What Feels Good 
form this practice is for

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everyone so the actual gardener

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or the metaphorical 
gardener as I'm calling it.

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So hop into something 
comfy and let's get started.

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(gentle music)

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Alrighty, let's 
begin today seated.

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If you brought a 
blankey or a towel to practice,

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you can sit up 
on your blanket now.

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Allowing the hips to lift and
the knees to just kind of fall

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down from the hip 
points just a bit.

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So don't be afraid to really
lift the hips up nice and high.

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And take your time 
getting settled in here.

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Thank you so 
much for joining me,

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for sharing your time and energy
with me and with all the awesome

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people who are practicing 
with us around the world.

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Just planting that seed,
no pun intended,

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that when you practice, you
are taking time to connect to

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yourself but also 
to the big picture.

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To your community.
To society.

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Hopefully by now you're 
getting settled in in a nice

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cross-legged position with
your towel or blanket or not.

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We're gonna start by taking the
left hand and bringing it right

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over the heart center here.

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And then the right 
hand right to the belly.

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Here we go, 
sit up nice and tall,

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tuck your chin just slightly so
you can right away start to feel

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this length in the neck.

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And bring your attention

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or your awareness 
to your breath.

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We'll take a moment 
here to close the eyes,

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relax the 
shoulders and just pause.

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Let go of the day thus far.

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And really take this time for

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yourself to 
reconnect to the earth.

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Nice deep breaths here.

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Just slowing everything down.

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Take one more cycle of breath
here to just connect with how

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you're feeling today, notice.

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And then slowly 
bat the eyelashes open.

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Release your 
hands to your knees.

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Welcome Benji, thanks 
for showing up to play today.

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And we're gonna begin 
to move with the breath.

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So you're gonna inhale,
open the chest,

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heart comes forward.

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And exhale, round through
the spine, chin to chest.

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And then inhale, 
come forward

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and then exhale,
round through.

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So today I invite you 
to bring some awareness,

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some energy to your toes as you
do this little gentle vinyasa.

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Use the connection of the hands
on the knees to create a little

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fulcrum when you 
need maybe just to go

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a little deeper in
the sensation.

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And then soften you gaze or
close your eyes so you can start

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to pay attention to 
the sensation in your hips,

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the hip socket and 
even around the piriformis,

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the glute depending on your body
you might start to feel a nice

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little massage there.

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We're gonna do this a little bit
longer than usual today so you

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can just start to 
notice feet, ankles,

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knees, thigh bones,

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getting into that 
hip socket as I mentioned.

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Belly, abdominal wall,
and then shoulders.

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How can we get the 
shoulders involved?

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Finding your spinal flexion.

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Inhale in, you can think Cow
Pose and then as you exhale in

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come around and 
back you can think Cat.

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Once again, softening your gaze
or closing your eyes so you can

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really, just kind of helps you
bring your attention inward to

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the sensations that 
I'm aiming to guide you to.

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And then when you're ready you
decide and enjoy this switch,

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the transition, you're 
gonna reverse the circle

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and try to find something new.

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And then really 
find what feels good for

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these last rounds on this side.

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Get a little freaky is kind of a
great way of thinking about it.

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Like you want to kind of
look and feel a little silly.

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So we're not repeating 
the same things but

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each time finding 
something new.

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Mmmm, should feel really good.

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But if you're nervous or 
you're new to the practice,

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just don't worry about looking
silly or feeling strange.

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See if you can try to 
move past that a little bit,

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even if it's just an inch.

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Oh yeah, oh yeah.

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And then back to 
center where we go.

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It's amazing how 
something so small can just

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make such a difference.

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That felt good to me anyway.

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Here we go, hands 
come back to the heart.

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Inhale, use this 
Mudra here to lift the

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sternum up to the thumbs.

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Great, now interlace the 
fingertips and we're gonna

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slowly send the 
knuckles all the way out.

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Palms are gonna face 
towards you to start.

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So palms are gonna open, face
towards you and you're gonna

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open the elbow 
creases up towards the sky.

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Thumbs up or down,
yogi's choice.

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Okay, upper arm bones are
rotating away from the ears,

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out and down.

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So like this (mimics creaking).

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'Kay, imagine that hip socket.

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And then pressing 
through the wrist,

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you should be able to feel this
in the forearms and you want to

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try to keep your heart 
or your sternum lifted here.

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Draw the navel in so 
you're connected to your center.

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Just helps you 
sit up nice and tall.

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Beautiful for meditation or
for our work in the garden.

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And then check it out,
we're gonna inhale,

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exhale, flip.

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Palms go forward, 
thumbs down or in,

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yogi's choice and you're gonna
try to maintain that rotation of

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the upper arm bone out.

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So try not to come here.

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But lift up through all 
four sides of the torso.

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You got it, 
one more breath, inhale.

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Nice, then exhale, break free.

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Right fingertips are 
gonna come all the way around.

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Left palm's gonna come to the
outer edge of your right leg and

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we're gonna find a twist.

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Breathing in, lifting up nice
and tall through the chest and

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breathing out, gazing 
over the right shoulder.

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One more time, inhale.

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Lift and lengthen.

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And exhale to journey a
little bit more into your twist.

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Hold on to your center.

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Awesome, we're gonna come 
all the way back to center.

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Release, palms come 
together at the heart.

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Awesome, 
interlace the fingertips.

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Then send the knuckles 
all the way away from you.

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Open up through the palms.

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Upper arm bones rotate out,
heart lifts up.

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Press, press, press.

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Wrists forward so you 
feel that awesome stretch

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through the forearm.
Deep breath in.

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Exhale, flip it out.

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Palms press forward, we
stretch through the palms here.

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Upper arm bones still 
maintaining that snuggily

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outward rotation.

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Yes, then take a deep breath in.

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Exhale, release fingers.

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Left fingertips come all the 
way behind and right arm

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comes all the way over.

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Find a little connection to
the outer edge of your left leg.

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Notice how this side could
be different here so inhale,

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sit up nice and tall.

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Just careful not to 
go through the motions.

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Pay attention.

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Stick with the sensation
and then exhale, twist.

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Sweet, inhale, 
lift and lengthen.

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Draw your navel 
in and up just a bit.

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And then exhale, twist.

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Awesome, inhale to 
come back to center.

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Palms back at the heart.

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Anjuli Mudra.

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Just close your eyes,
find your breath.

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Beautiful, now we're 
gonna send both fingertips out.

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Right hand's 
gonna come just to the

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tops of your left fingertips.

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You're gonna 
stretch through the palm.

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So you're holding your 
center fingers depending on

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how many fingers you have.

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You're gonna hold 
your center fingers and

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let your outer fingers 
stretch, stretch, stretch.

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And you know you can do 
different variations of this

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depending on what's going on
in your body but if you're just

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doing this for preventative
care you can try my variation.

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And then switch.

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Left hand comes to the 
tops of the fingers here.

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Then you're gonna try to spread
the outer fingers left to right.

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So for most, not all people,
it would be thumb and pinky

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reaching out 
kinda like hang loose.

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Yes!

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And then here we go, 
release that knuckles.

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Hands come into fists, knuckles
are gonna draw big circles

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all the way around.

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Then take 'em all 
the way to the sides.

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Big, big, big and then allow
them to get bigger from here.

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Connecting to the shoulder.

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And then reverse.

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Great and then left 
hand's gonna come to the heart.

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Right hand's gonna 
come all the way forward,

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and around and over to the left.

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So we're basically back in that
twist pose but left hand is on

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the heart and right 
fingertips reaching forward.

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Breathe here, close your eyes
and let your breath be really

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big and wide here.

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So what do I mean by that?

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See if you can feel all four
sides of your torso kind of

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expand, your rib cage 
expand as you breath in.

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And shoulders 
soften as you breath out.

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One more time, 
you got it. Inhale.

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Breathe into the rib cage.

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And exhale, shoulders come down.

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Awesome, release the left hand.

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Nice and easy.
You're gonna bring it to the

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outer edge of your 
right arm bone.

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(laughs) Shoulder.

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And then here we go, 
we know this stretch.

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You might slide it all 
the way over to the wrist.

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You might stay here.

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Find what feels good.

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Breath into the upper back body.

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We're gonna move to the 
lower back in just a sec.

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Awesome, release.

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Right hand comes 
to your heart center.

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Feel the warmth of 
your hand on your heart.

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The beauty of yoga.

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We spin all these plates off the
mat and then the yoga practice

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asks us to spin plates 
but in a way that feels good.

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Preparing us for all 
the time off the mat.

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Left fingertips now 
reach all the way across.

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Again, you're 
essentially in this bind,

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this twist that we did before.

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The right hand's on the
heart, left fingertips forward.

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Here we go, so we're 
strengthening the midline here.

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Inhale.

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And exhale.

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Might be a little uncomfortable.

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Inhale.

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Breathe into the 
rib cage and exhale.

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Breathing into the lats.

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Stretching through 
the rhomboids, one more.

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Inhale, feel the 
expansion through your rib cage.

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And exhale, relax 
the shoulders down.

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Great work.

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Right arm comes around and we
can find this connection right

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palm to the outer arm.

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Maybe up at the top 
or all the way here.

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You might know 
this from gym class.

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Breathe deep.

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Awesome and then slowly release.

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We're gonna slowly, gently,
lovingly come on to all fours

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now for a couple more Cat-Cows.

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So we did the 
seated spinal flex.

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We're gonna do just a few more.

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And use the blanket or 
the towel you brought to class

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here to pad the knees. Why not?

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When you get there, 
move with your breath.

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Nice and slow.

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You're gonna inhale,
drop the belly,

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scoop the heart forward.

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You might pause here today.

248
00:13:20,033 --> 00:13:21,034
Take a breath or two.

249
00:13:21,034 --> 00:13:26,172
Try to find those 
wide torso breaths.

250
00:13:26,172 --> 00:13:28,975
And then on an exhale, whenever
you're ready you can round

251
00:13:28,975 --> 00:13:31,210
through, close your eyes.

252
00:13:31,210 --> 00:13:34,647
And then just flow through
a couple times on your own.

253
00:13:34,647 --> 00:13:36,649
Feeling your breath.

254
00:13:36,649 --> 00:13:38,084
Feeling your body.

255
00:13:38,084 --> 00:13:39,795
Feeling yo'self.

256
00:13:39,795 --> 00:13:44,424
You can, of course, veer off
the railroad tracks at any time.

257
00:13:44,424 --> 00:13:47,860
Bumping the hips left to right.

258
00:13:47,860 --> 00:13:50,363
Clawing through the fingertips.

259
00:13:50,363 --> 00:13:52,844
Checking in with 
the head, the neck.

260
00:14:00,206 --> 00:14:03,076
Awesome and then when you feel
satisfied go ahead and work your

261
00:14:03,076 --> 00:14:06,048
way back to a 
nice neutral spine.

262
00:14:06,048 --> 00:14:08,514
And you're gonna just walk 
both hands over towards

263
00:14:08,514 --> 00:14:09,982
the left side of your mat.

264
00:14:09,982 --> 00:14:13,352
Walk your knees in 
towards the center.

265
00:14:13,352 --> 00:14:16,189
So not super drastic but
just over towards the left side

266
00:14:16,189 --> 00:14:19,258
because then you're gonna
slowly kick your right leg out.

267
00:14:19,258 --> 00:14:20,727
Connect to your core here.

268
00:14:20,727 --> 00:14:22,174
Just kick, kick, kick.

269
00:14:22,174 --> 00:14:25,298
And then you're gonna 
slowly bring it in and

270
00:14:25,298 --> 00:14:27,700
step it all the way up.

271
00:14:27,700 --> 00:14:29,302
So the left hands are towards

272
00:14:29,302 --> 00:14:31,504
the left of the arch 
of your right foot.

273
00:14:31,504 --> 00:14:34,941
So we're not framing the hand
here but we're kind of in a

274
00:14:34,941 --> 00:14:37,043
modified Lizard Pose 
here and you have

275
00:14:37,043 --> 00:14:39,212
the padding on the knee here.

276
00:14:39,212 --> 00:14:42,381
So once you get there, 
check to make sure your

277
00:14:42,381 --> 00:14:45,243
front knee's over 
your front ankle.

278
00:14:45,243 --> 00:14:47,620
And then when you're set plant

279
00:14:47,620 --> 00:14:49,222
through all four 
corners of the feet.

280
00:14:49,222 --> 00:14:52,825
Press away from the yoga mat so
you're not collapsing into the

281
00:14:52,825 --> 00:14:55,561
earth here but there's integrity
in the spine and the torso.

282
00:14:55,561 --> 00:14:58,898
And then you're just gonna
really gently pull the right hip

283
00:14:58,898 --> 00:15:02,034
crease back just 
a bit and breathe.

284
00:15:02,034 --> 00:15:04,604
If the wrists are still 
sensitive or building

285
00:15:04,604 --> 00:15:08,307
strength in the wrist you
can come on to the fists here.

286
00:15:08,307 --> 00:15:11,511
And so now we're starting to
feel opening through the front

287
00:15:11,511 --> 00:15:14,080
of the left hit crease,
the psoas.

288
00:15:14,080 --> 00:15:16,916
We're connected by drawing our
lower belly just in and up a

289
00:15:16,916 --> 00:15:23,222
hair and again peeling 
through the right hip crease.

290
00:15:23,222 --> 00:15:25,668
So peeling back 
through that right hip crease.

291
00:15:25,668 --> 00:15:28,728
Maybe take your gaze forward.

292
00:15:28,728 --> 00:15:31,197
And then maybe draw a line 
with your nose all the way

293
00:15:31,197 --> 00:15:33,166
past your right shoulder.

294
00:15:33,166 --> 00:15:36,302
Let your right knee 
hug in towards the midline.

295
00:15:36,302 --> 00:15:39,105
Take one more breath.

296
00:15:39,105 --> 00:15:42,197
Lovely and then 
slowly come back.

297
00:15:42,197 --> 00:15:43,776
You're just gonna 
come right back out

298
00:15:43,776 --> 00:15:44,644
the same way you went in.

299
00:15:44,644 --> 00:15:46,712
So you're gonna plant the
palms, connect to your center,

300
00:15:46,712 --> 00:15:50,316
shift the hips back and then
slowly bring the right knee to

301
00:15:50,316 --> 00:15:52,618
kiss the left and 
then walk the hands,

302
00:15:52,618 --> 00:15:55,755
the palms over towards 
the right side of your mat.

303
00:15:55,755 --> 00:15:58,658
Here we go, find your 
core here as you kick out

304
00:15:58,658 --> 00:15:59,759
through the left foot.

305
00:15:59,759 --> 00:16:02,628
Straighten through the left leg.

306
00:16:02,628 --> 00:16:03,830
Beautiful, kick, kick, kick.

307
00:16:03,830 --> 00:16:07,919
Find length, space and then as 
you're ready navel draws in and

308
00:16:07,919 --> 00:16:11,103
up as you slowly squeeze the 
left knee in towards the chest,

309
00:16:11,103 --> 00:16:14,607
the heart and then step it up.

310
00:16:14,607 --> 00:16:17,844
Great, check to make sure your
front knee's over front ankle.

311
00:16:17,844 --> 00:16:20,413
Can adjust the palms 
any which way you like.

312
00:16:20,413 --> 00:16:22,949
Find that integrity through
all four sides of the torso.

313
00:16:22,949 --> 00:16:26,118
So careful not to 
collapse here into the stretch.

314
00:16:26,118 --> 00:16:31,123
But you actually can create more
stability in your muscles by

315
00:16:31,123 --> 00:16:36,696
slowly working your way to a
nice connection to your center

316
00:16:36,696 --> 00:16:38,364
and through you midline 
so that you can hold

317
00:16:38,364 --> 00:16:41,029
yourself up with more ease.

318
00:16:41,029 --> 00:16:46,105
So this is, believe it or not, 
a good one for those who

319
00:16:46,105 --> 00:16:49,668
do yard work or
anything like that.

320
00:16:49,668 --> 00:16:54,505
Any really chore where 
we want to be working for

321
00:16:54,505 --> 00:16:57,499
ourselves and 
not against. Right?

322
00:16:57,499 --> 00:17:00,019
So in case anyone did not catch
that is what I'm talking about

323
00:17:00,019 --> 00:17:03,055
is notice if you're kind of
collapsing into the stretch.

324
00:17:03,055 --> 00:17:07,827
(groans) Letting gravity do the
work or if you are maintaining a

325
00:17:07,827 --> 00:17:11,739
connection to your 
midline throughout.

326
00:17:11,739 --> 00:17:14,391
So holding yourself up.

327
00:17:14,391 --> 00:17:17,103
And it can be hard work at
first but with more practice

328
00:17:17,103 --> 00:17:19,638
it becomes easier.

329
00:17:19,638 --> 00:17:22,907
Activating, pulling 
the left hip crease back.

330
00:17:24,724 --> 00:17:27,979
And then as you're ready 
sending your gaze forward.

331
00:17:29,482 --> 00:17:31,951
And then as you're ready 
slowly turning to look

332
00:17:31,951 --> 00:17:33,786
past your left shoulder.

333
00:17:33,786 --> 00:17:35,073
Breathe.

334
00:17:36,145 --> 00:17:37,425
Breathe.

335
00:17:39,392 --> 00:17:41,857
Nice and then slowly come back.

336
00:17:41,857 --> 00:17:43,462
We'll release.

337
00:17:43,462 --> 00:17:46,399
Just the same way we came in
so stay connected to your core,

338
00:17:46,399 --> 00:17:48,434
bring that left knee back.

339
00:17:48,434 --> 00:17:51,671
And then you're gonna come
hands as wide as the yoga mat.

340
00:17:51,671 --> 00:17:54,807
Knees as wide as the yoga
mat or your blanket or towel.

341
00:17:54,807 --> 00:17:56,108
Big toes to touch.

342
00:17:56,108 --> 00:17:57,910
Send the hips back.

343
00:17:57,910 --> 00:18:01,514
Extended Child's Pose.

344
00:18:01,514 --> 00:18:04,817
Close your eyes here,
find your breath.

345
00:18:04,817 --> 00:18:07,075
Surrender heart to earth.

346
00:18:13,678 --> 00:18:17,555
Let the sound of your breath
nurture and ground you here.

347
00:18:22,912 --> 00:18:25,147
And then see if you 
can really start to breathe

348
00:18:25,147 --> 00:18:28,641
into the lower back body.

349
00:18:28,641 --> 00:18:30,496
Whatever that means to you.

350
00:18:32,022 --> 00:18:35,251
(breathing rhythmically)

351
00:18:51,598 --> 00:18:54,300
Good, now slowly press 
into the tops of the feet.

352
00:18:54,300 --> 00:18:56,569
We'll shift 
gears coming back up.

353
00:18:56,569 --> 00:18:58,637
We're gonna walk the hands
underneath the wrists here.

354
00:18:58,637 --> 00:18:59,739
Keep the knees where they are.

355
00:18:59,739 --> 00:19:01,640
You're gonna turn 
the left fingers

356
00:19:01,640 --> 00:19:03,542
all the way around and out.

357
00:19:03,542 --> 00:19:06,412
Right fingers all the way around
and out and then we're gonna

358
00:19:06,412 --> 00:19:09,715
press away from the yoga mat,
curl the toes under,

359
00:19:09,715 --> 00:19:11,283
and lean back.

360
00:19:11,283 --> 00:19:13,252
And you might 
find, oh, no, this is it.

361
00:19:13,252 --> 00:19:16,222
This is how far I'll go back.

362
00:19:16,222 --> 00:19:17,823
Or maybe you can go 
a little further back,

363
00:19:17,823 --> 00:19:19,392
walking the hands in.

364
00:19:19,392 --> 00:19:21,093
So just notice 
where you are today.

365
00:19:21,093 --> 00:19:24,260
No need to push here one bit.

366
00:19:27,466 --> 00:19:31,637
And then for those who aren't 
actually gardeners or do any

367
00:19:31,637 --> 00:19:36,442
gardening in reality, we'll take
our metaphorical gardeners and

368
00:19:36,442 --> 00:19:38,844
we're gonna do a big, 
big lion's breath here.

369
00:19:38,844 --> 00:19:40,780
So shedding anything 
that's not serving us.

370
00:19:40,780 --> 00:19:44,517
Letting go of anything that we
just don't need any more so that

371
00:19:44,517 --> 00:19:48,154
we have the energy and the time
and the space but really the

372
00:19:48,154 --> 00:19:51,991
right mindset 
to plant new seeds,

373
00:19:51,991 --> 00:19:53,259
to allow new things to come in.

374
00:19:53,259 --> 00:19:54,894
So here we go.

375
00:19:54,894 --> 00:19:56,562
Really stretching 
through the fascia of the foot.

376
00:19:56,562 --> 00:19:58,898
Of course, stretching 
through the arms here.

377
00:19:58,898 --> 00:20:01,300
Take a big inhale 
to lift your chest.

378
00:20:01,300 --> 00:20:03,169
Open, nice wide collarbones.

379
00:20:03,169 --> 00:20:06,839
You look forward, 
inhale in through the nose.

380
00:20:06,839 --> 00:20:08,374
And exhale, 
stick your tongue out,

381
00:20:08,374 --> 00:20:10,409
send your gaze 
up towards the sky.

382
00:20:12,878 --> 00:20:13,979
One more, big inhale.

383
00:20:13,979 --> 00:20:15,708
We got it.

384
00:20:16,633 --> 00:20:17,949
Let it roar.

385
00:20:19,819 --> 00:20:21,921
Awesome, with 
control press into your toes.

386
00:20:21,921 --> 00:20:25,024
Shift forward 
nice and slow guys.

387
00:20:25,024 --> 00:20:27,460
Walk the palms back up.

388
00:20:27,460 --> 00:20:30,178
Great, walk the knees back in.

389
00:20:30,178 --> 00:20:33,199
And swing the legs 
to one side, any side.

390
00:20:33,199 --> 00:20:35,201
Come to a seat.

391
00:20:36,869 --> 00:20:38,871
Great, send your 
legs in front of you.

392
00:20:40,021 --> 00:20:41,974
And if you need to 
take some Thriller arms,

393
00:20:41,974 --> 00:20:43,976
go for it.

394
00:20:50,850 --> 00:20:53,953
Fabulous, as you're ready you're
gonna pick up your right knee.

395
00:20:53,953 --> 00:20:57,556
Right foot firmly 
planted into the earth.

396
00:20:57,556 --> 00:21:01,427
Great, hug you're right knee
with your left elbow and send

397
00:21:01,427 --> 00:21:04,330
your right fingertips behind.

398
00:21:04,330 --> 00:21:06,999
Inhale to lift and lengthen.

399
00:21:06,999 --> 00:21:09,268
Exhale, journey into your twist.

400
00:21:09,268 --> 00:21:11,036
Flex through your left foot.

401
00:21:11,036 --> 00:21:13,038
Spread your left toes.

402
00:21:15,207 --> 00:21:18,310
Inhale, sit up nice and tall.

403
00:21:18,310 --> 00:21:21,814
Exhale, slowly 
coming all the way back.

404
00:21:21,814 --> 00:21:24,884
Keep the right foot, 
right knee where it is.

405
00:21:24,884 --> 00:21:28,320
Inhale, reach up towards the
sky with your right fingertips.

406
00:21:28,320 --> 00:21:31,991
Think up and over as you reach
all the way over either towards

407
00:21:31,991 --> 00:21:36,629
your left shin or the 
outer edge of your left leg,

408
00:21:36,629 --> 00:21:40,900
outer edge of your left ankle
or maybe in time all the way to

409
00:21:40,900 --> 00:21:45,671
grab the outer 
edge of your left foot.

410
00:21:45,671 --> 00:21:48,690
Now squeeze the right 
knee in as much as you can.

411
00:21:48,690 --> 00:21:52,378
And left hand can come gently on
the ground here or you can take

412
00:21:52,378 --> 00:21:55,648
it into a little bind bringing
left fingertips to the front of

413
00:21:55,648 --> 00:21:58,551
the right hip crease or 
maybe just to lower back.

414
00:21:58,551 --> 00:22:00,553
Send breath and love 
to your lower back as you

415
00:22:00,553 --> 00:22:04,657
relax the head over, bow gently.

416
00:22:04,657 --> 00:22:08,260
And then slowly 
release and we'll switch.

417
00:22:08,260 --> 00:22:10,896
Right leg goes out,
left leg comes in.

418
00:22:10,896 --> 00:22:15,058
Firmly plant left foot to
the ground with consciousness.

419
00:22:16,936 --> 00:22:19,738
And then hug, hook your
right elbow to your left knee.

420
00:22:19,738 --> 00:22:22,208
Sit up nice and tall.

421
00:22:22,208 --> 00:22:23,375
Flex through your right toes.

422
00:22:23,375 --> 00:22:26,233
In fact, spread the right toes.

423
00:22:26,233 --> 00:22:27,446
And nice, easy twist here.

424
00:22:27,446 --> 00:22:29,548
Big inhale.

425
00:22:29,548 --> 00:22:31,550
Exhale, look past 
your left shoulder.

426
00:22:33,953 --> 00:22:35,921
Benji is so cute today.

427
00:22:36,786 --> 00:22:38,457
It's like a little donkey.

428
00:22:38,457 --> 00:22:39,458
Inhale one more time.

429
00:22:39,458 --> 00:22:41,306
Sit up nice and tall, smile.

430
00:22:42,284 --> 00:22:44,096
And exhale, twist.

431
00:22:47,366 --> 00:22:50,803
Awesome, slowly 
bring it back to center.

432
00:22:50,803 --> 00:22:53,339
Regroup, find a nice 
connection to your midline.

433
00:22:53,339 --> 00:22:55,541
Then left fingertips 
reach all the way up.

434
00:22:55,541 --> 00:22:59,044
Create length and space and then
think up and over as you either

435
00:22:59,044 --> 00:23:03,082
grab the outer 
edge of your right leg,

436
00:23:03,082 --> 00:23:08,821
right ankle, or in time all
the way to grab the right foot.

437
00:23:10,207 --> 00:23:12,658
Then when you have your bind,
wherever it may be,

438
00:23:12,658 --> 00:23:15,036
squeeze left knee in.

439
00:23:17,162 --> 00:23:21,200
Then right hand can come 
to the earth for stability.

440
00:23:21,200 --> 00:23:24,904
Creating a little extra 
length here for this bind.

441
00:23:24,904 --> 00:23:26,905
Or in time you can reach around,

442
00:23:26,905 --> 00:23:28,907
grab the front of 
the left hip crease.

443
00:23:31,810 --> 00:23:33,946
If you're new to the practice,
there's a lot going on here,

444
00:23:33,946 --> 00:23:35,114
it's all good.

445
00:23:35,114 --> 00:23:38,050
We have literally millions 
of people practicing

446
00:23:38,050 --> 00:23:42,187
so don't be judgmental.
Be kind.

447
00:23:42,187 --> 00:23:44,623
I'm offering options 
always for many

448
00:23:44,623 --> 00:23:47,726
different types of 
moods and bodies.

449
00:23:47,726 --> 00:23:51,030
So it's awesome because you
can really get thrust into the

450
00:23:51,030 --> 00:23:56,201
driver's seat of your home
practice in a way that will

451
00:23:56,201 --> 00:23:58,070
hopefully keep you coming back.

452
00:23:58,070 --> 00:24:01,073
Alright, one more breath.

453
00:24:01,073 --> 00:24:02,975
And then exhale, release.

454
00:24:02,975 --> 00:24:06,545
That said, it's not always easy.

455
00:24:06,545 --> 00:24:08,747
We're gonna bring the soles of
the feet together here for our

456
00:24:08,747 --> 00:24:10,412
final upright posture.

457
00:24:10,412 --> 00:24:14,486
You're gonna bring the thumbs
to the arches of the feet here.

458
00:24:14,486 --> 00:24:19,158
And yep, you guessed it 
a little sensual massage.

459
00:24:19,158 --> 00:24:20,959
No, just kidding but 
a little self massage.

460
00:24:20,959 --> 00:24:22,361
You can make it sensual.

461
00:24:22,361 --> 00:24:24,363
Like I said, you are 
in the driver's seat.

462
00:24:26,765 --> 00:24:29,134
And all jokes aside 
this is a great metaphor.

463
00:24:29,134 --> 00:24:30,569
Particularly if you're one of

464
00:24:30,569 --> 00:24:33,739
the metaphorical 
gardeners here today.

465
00:24:33,739 --> 00:24:35,808
But you are responsible, right?

466
00:24:35,808 --> 00:24:39,678
The yoga 
practice teaches us this.

467
00:24:39,678 --> 00:24:42,214
You are in charge 
of your experience.

468
00:24:42,214 --> 00:24:44,205
Can you control everything?

469
00:24:44,205 --> 00:24:46,352
Of course not.

470
00:24:46,352 --> 00:24:50,011
But can you control how you
react and how you move and

471
00:24:50,013 --> 00:24:52,607
how you brace yourself?

472
00:24:52,607 --> 00:24:56,595
And the quality 
of your experience?

473
00:24:56,595 --> 00:24:58,597
Absolutely.

474
00:24:59,765 --> 00:25:02,401
Okay, after a little sensual
massage, just kidding.

475
00:25:02,401 --> 00:25:06,038
After your self massage,
you're gonna grab the ankles.

476
00:25:06,038 --> 00:25:08,607
Upper arm bones, 
think about the joint here.

477
00:25:08,607 --> 00:25:11,143
So the joint's gonna 
go in and around and down.

478
00:25:11,143 --> 00:25:12,311
You're gonna lift your chest.

479
00:25:12,311 --> 00:25:13,979
Cobbler's Pose.

480
00:25:13,979 --> 00:25:18,050
Inhale in, lift your chest,
open your throat.

481
00:25:18,050 --> 00:25:22,187
And exhale, slowly 
sending the heart forward.

482
00:25:22,187 --> 00:25:26,174
You can use the elbows here
to press the legs down gently.

483
00:25:26,174 --> 00:25:30,829
You can also grab the 
toes if that feels better.

484
00:25:30,829 --> 00:25:32,498
Eventually you're 
gonna allow the weight of

485
00:25:32,498 --> 00:25:35,501
the head mindfully to bow.

486
00:25:35,501 --> 00:25:38,283
Feeling that full 
release in the back body.

487
00:25:50,515 --> 00:25:54,553
Now take a quiet moment to
connect to your heart space.

488
00:25:54,553 --> 00:25:56,388
Whatever that means to you.

489
00:25:56,388 --> 00:25:58,390
Maybe it's just 
listening to your breath.

490
00:26:02,995 --> 00:26:06,865
As you inhale, feel the skin
of your back body stretch.

491
00:26:08,790 --> 00:26:14,106
And as you exhale, plant the
sits bones down to the earth

492
00:26:14,106 --> 00:26:19,745
and grow, eh?
Up super tall through the spine.

493
00:26:22,820 --> 00:26:25,784
So good, yoga works, man!

494
00:26:25,784 --> 00:26:26,919
Hopefully you're feeling good.

495
00:26:26,919 --> 00:26:28,520
If not, let's keep going.

496
00:26:28,520 --> 00:26:29,688
We're gonna slowly release.

497
00:26:29,688 --> 00:26:32,024
Bring the knees 
in toward center.

498
00:26:32,024 --> 00:26:33,959
So the blanket's gonna, 
or the pillow

499
00:26:33,959 --> 00:26:36,495
is gonna either become, sorry.

500
00:26:36,495 --> 00:26:39,898
Your blanket or towel's going
to become a pillow for your head

501
00:26:39,898 --> 00:26:43,435
or you could roll it up 
to put it behind the legs.

502
00:26:43,435 --> 00:26:47,639
Or sometimes it's nice to put
it on tops of the hip creases.

503
00:26:47,639 --> 00:26:50,642
But if that's your choice we'll
do that in just a second 'cause

504
00:26:50,642 --> 00:26:53,345
we're gonna end with 
a little Supine Twist.

505
00:26:53,345 --> 00:26:56,348
So hug the right knee in,
keep the left leg out.

506
00:26:56,348 --> 00:26:59,284
Arms are gonna come to cactus
arms here and honor our theme

507
00:26:59,284 --> 00:27:01,987
but also just to open up 
through the armpit chest.

508
00:27:01,987 --> 00:27:06,058
Inhale, exhale, slowly send 
your right knee over towards

509
00:27:06,058 --> 00:27:07,459
the left side of the body.

510
00:27:07,459 --> 00:27:11,196
And if you need to shift 
your hips in towards center.

511
00:27:11,196 --> 00:27:13,131
From here keep the 
right hand where it is.

512
00:27:13,131 --> 00:27:15,734
If you want a little more you
can bring the left palm gently

513
00:27:15,734 --> 00:27:18,670
to your right leg.

514
00:27:18,670 --> 00:27:23,575
Lastly, turning nose 
over towards the right.

515
00:27:23,575 --> 00:27:27,613
Gaze over to the 
right or close your eyes.

516
00:27:27,613 --> 00:27:28,737
Inhale.

517
00:27:30,209 --> 00:27:32,618
Exhale, relax.

518
00:27:34,105 --> 00:27:37,623
Good, inhale to slowly
release and come back to center.

519
00:27:37,623 --> 00:27:41,293
And you're just gonna 
switch to the other side.

520
00:27:41,293 --> 00:27:44,563
Right leg out, left leg in,
cactus arms.

521
00:27:44,563 --> 00:27:47,799
Inhale, breathe into your belly.

522
00:27:47,799 --> 00:27:49,902
And exhale, 
guiding the left knee,

523
00:27:49,902 --> 00:27:52,604
ooh, over towards the right.

524
00:27:52,604 --> 00:27:55,107
Shift your hips towards the
middle if you want and then

525
00:27:55,107 --> 00:27:57,743
right hand will come down and

526
00:27:57,743 --> 00:28:00,333
we'll turn nose 
towards the left.

527
00:28:01,747 --> 00:28:04,116
Find release with 
your breath, inhale.

528
00:28:06,415 --> 00:28:08,220
And let it go.

529
00:28:17,095 --> 00:28:18,144
Fabulous.

530
00:28:18,145 --> 00:28:20,680
With your breath, inhale.

531
00:28:20,680 --> 00:28:23,874
Exhale to slowly release.

532
00:28:23,874 --> 00:28:27,184
Do what you will
(clears throat), excuse me.

533
00:28:27,184 --> 00:28:28,941
With your blankey.

534
00:28:28,941 --> 00:28:31,443
So pillow, maybe cover the eyes,

535
00:28:31,443 --> 00:28:34,479
bring it to the 
tops of the thighs.

536
00:28:34,479 --> 00:28:38,099
You're gonna 
extend the legs out long.

537
00:28:38,099 --> 00:28:42,822
Arms placed meticulously 
at your sides

538
00:28:42,822 --> 00:28:45,722
with the palms facing up.

539
00:28:45,722 --> 00:28:48,012
Now close your eyes, 
allow your toes to soften.

540
00:28:48,012 --> 00:28:52,497
Allow your fingers to just kind
of soften and curl up gently.

541
00:28:52,497 --> 00:28:54,566
Then here we go, 
one last active breath.

542
00:28:54,566 --> 00:28:59,571
Inhale in and exhale,

543
00:28:59,571 --> 00:29:00,571
let everything go.

544
00:29:01,807 --> 00:29:03,809
Just let your breath be natural.

545
00:29:06,144 --> 00:29:10,122
Returning back to 
it so it's regular,

546
00:29:11,783 --> 00:29:13,974
ongoing ebb and flow.

547
00:29:20,247 --> 00:29:24,262
We'll take just a couple
quiet moments here to allow the

548
00:29:24,262 --> 00:29:28,967
benefits and the nutrients of
our practice to settle in the

549
00:29:28,967 --> 00:29:33,759
soil so that when you sit up you
can feel renewed knowing that

550
00:29:33,759 --> 00:29:35,941
you took this time for yourself.

551
00:29:37,242 --> 00:29:40,258
To learn, to balance,

552
00:29:41,350 --> 00:29:44,305
to bring an equilibrium 
back to the mind

553
00:29:44,305 --> 00:29:49,905
and the body so that 
you can evolve and grow.

554
00:30:21,587 --> 00:30:25,357
As you're ready, we'll gently
begin to deepen the breath.

555
00:30:28,093 --> 00:30:29,194
If you want more time here,

556
00:30:29,194 --> 00:30:32,164
you can pause the video 
and return to this shape.

557
00:30:34,332 --> 00:30:39,004
Otherwise you'll begin to 
move your fingers and toes,

558
00:30:39,004 --> 00:30:41,516
move the tongue around 
the base of the mouth.

559
00:30:44,854 --> 00:30:47,045
Then slowly but surely
we'll take a nice

560
00:30:47,045 --> 00:30:49,481
big full body stretch.

561
00:30:49,481 --> 00:30:52,184
Again, you can move at 
your own pace here, of course.

562
00:30:55,678 --> 00:31:00,080
Then as you're ready, come into
a nice little seedling here so

563
00:31:00,080 --> 00:31:02,494
hug the knees into the chest.

564
00:31:02,494 --> 00:31:06,061
You might even peel the 
nose up towards the knees.

565
00:31:10,302 --> 00:31:13,271
And then begin to slowly open
your eyes if you haven't already

566
00:31:13,271 --> 00:31:15,273
and we're gonna come to one side

567
00:31:15,273 --> 00:31:20,245
and then slowly grow 
all the way back up.

568
00:31:20,245 --> 00:31:23,404
Sitting up nice and 
tall through the spine.

569
00:31:23,404 --> 00:31:25,717
Of course, bring your hands
together at the heart

570
00:31:25,717 --> 00:31:29,221
to close out our practice.

571
00:31:29,221 --> 00:31:33,325
Take a moment here 
to just feel gratitude for

572
00:31:33,325 --> 00:31:37,329
yourself for taking this time.

573
00:31:37,329 --> 00:31:40,365
Thank you for sharing your
practice and your energy and

574
00:31:40,365 --> 00:31:42,534
your journey with me 
and all the beautiful people

575
00:31:42,534 --> 00:31:45,370
practicing along here.

576
00:31:45,370 --> 00:31:46,972
Leave a comment down below.

577
00:31:46,972 --> 00:31:50,809
Tell us how it's going for you
and if you haven't already be

578
00:31:50,809 --> 00:31:52,614
sure to 
subscribe to the channel.

579
00:31:52,614 --> 00:31:53,678
I love you guys!

580
00:31:53,678 --> 00:31:55,480
We'll bring thumbs 
right up to the third eye,

581
00:31:55,480 --> 00:31:57,571
take a deep breath in.

582
00:31:57,571 --> 00:32:00,599
And exhale to bow.

583
00:32:00,602 --> 00:32:03,062
Namaste.

584
00:32:03,065 --> 00:32:07,963
(gentle music)