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- Hi everyone.
Welcome to Yoga With Adriene.

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I'm Adriene and this is Benji

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and today we
have yoga for grief.

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So grab a little
blanket if you have one,

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

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(bright music)

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Hello my darling
friends, welcome.

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We're gonna begin
today's practice in

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a nice, comfortable seat.

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So come on down to the ground.

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Take your time.
There's no rush today.

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This is a nurturing
practice designed to

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support you
wherever you are today.

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So if you're barely
makin' it down to the ground,

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I got your back.

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If you have a
little bit of energy,

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you just know you
need some support,

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a little hug today, something
that's gonna help you move

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through whatever
it is you're feeling,

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I have your back.
So just take your time.

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When you land,
allow your shoulders

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to right away start to relax.

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Just do your best and as
you're ready and willing,

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go ahead and close your eyes and

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allow the sound of
my voice to guide you here.

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First, I'd like to welcome
you to this practice

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and second, I'd like to

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just admire you for showing up.

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Now that you're here,
let's take whatever you need.

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Working to calm
the nervous system.

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(Benji sighs) Benji's nice and
relaxed and here with us

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and together we're just going

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to use the tools
at pranayama and yoga

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to find a little support

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and keep you feeling held.

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So we got this.

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The hardest
part is already done,

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showing up, pressing play,
arriving, leaning in.

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And from this point on, let's
just take one breath at a time.

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So whenever you're ready just
start to deepen your breath.

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You can drop your chin a little.

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Finding just a soft,
easy, reverent bow.

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If you feel emotion,

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that's okay.
That's why we're here.

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To take whatever we need and

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perhaps even leave behind

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some things that we don't,
that we don't need to carry.

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So just gently
noticing the breath.

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By simply bringing
loving awareness to the breath,

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it starts to deepen.

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And in any stage of trauma

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we tend to hold our breath which

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can create a lot of
tension in the body

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and can cause all systems

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to just feel a little frayed.

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So nice and easy,
nothing but an a loving

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awareness in the
breath here to start.

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Easing in.

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Checking in.

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Noticing where you are today.

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One day at a time.

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Wherever you have
naturally placed your hands,

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whether they're on the kneecaps
or the thighs if you feel like

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they're really good there
and you don't want to move,

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you can stay there or I'll
invite you to consider bringing

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the palms
together at your heart.

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We call this
Anjuli Mudra, of course.

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And that's it, homies.
We're just gonna breathe.

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Breathing

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with loving awareness in and out
and just notice what comes up

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and please know that

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this practice is designed
to hold you, to hug you,

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and you are safe
and we'll take it nice and easy.

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So if you've become
a little distracted,

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it's totally normal.

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I'll just gently remind
you to find maybe

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a reverent bow, head to heart.

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Relax your shoulders
down away from the ears.

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Best you can.

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Just depending on
wherever you're at.

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Remember there are so
many different types of people

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practicing this at so many the
different stages of their lives

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around the world
so make it your own.

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But depending on
where you are today,

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see if you can sit
up a little taller.

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And if you can't,
no biggie, it's all good.

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And then again, bringing that
loving awareness to the breath.

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You don't have to force it.

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You don't have to push it.

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But by simply bringing
our loving awareness to it,

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you might be able to catch,
catch one that you need.

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Catch a wave.
Catch a big wave of breath in.

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And out.

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Alright, so far, so good.
You're doing great.

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Take another deep breath in.

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And as you're ready,
a long breath out.

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And then we'll
slowly lift the chin.

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Bat the eyelashes open
if your eyes are closed

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and we're just
gonna interlace the fingertips.

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Wherever you are,
bring the palms together,

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if they weren't already.

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We're gonna interlace the
fingertips and you're just gonna

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take a gentle
stretch of the palms forward.

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And as much as you're willing,
my loves, lift your heart up.

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Take a deep breath in here,

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this time we're
breathing all together.

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All, you, me and all the

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people around the
world practicing together,

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supporting one another.

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And as you breathe out you can
use that as an active cue to

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just drop your
shoulders down a little bit.

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You're doing awesome.

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Let's do one more
breath together here, inhale.

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And exhale.

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Sweet. Now take your
palms press 'em forward,

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big stretch in the arms here.

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We're gonna take the
pinkies forward up and back.

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Big stretch here.

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Lifting up out of
the waistline, reaching.

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Whatever is going
on in your face

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see if you can
soften it, my love.

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Take a deep breath in here.

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Reach, reach, reach.

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And then on the exhale,
break free.

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Wiggle the fingertips, let
them float down to the earth.

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(sighs)

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Nice work.

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Left hand comes to the earth.

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Right hand reaches
up towards the sky.

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Take a deep breath in.

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On the exhale, you're gonna
take your right elbow

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and just kiss it
to your left knee.

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Then inhale, reach up,
spread your fingers.

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And exhale,
round through, chin to chest.

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Right elbow to left knee.

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One more time, big inhale.
Nice and easy.

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It's risky here taking this
expansion but do your best.

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Inhale.

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And a beautiful contraction.

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Elbow to knee, chin to chest.

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Great. Slowly unravel,
come back up.

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Head over heart,
heart over center.

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So aligning back
through the spine.

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Just kind of encouraging
a healthy flow of energy

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up and down the spine here.

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When you're ready, right hand
to the earth and big inhale to

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reach the left
fingertips all the way up.

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Exhale, navel draws in.

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Rounding through the spine,
left elbow to right knee.

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With your breath, inhale.

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Find expansion.
Move nice and slow.

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As slow and as
gentle as you need.

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And then exhale.

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Elbow to knee,
chin to chest, feel that stretch

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in the left low back.

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One more, inhale.

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Spread the fingers, we got this.

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Expansion takes risk but we're
opening our hearts to what is

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here and exhale,
last time, elbow to knee.

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Beautiful, slowly come back up.

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Head over heart,
heart over pelvis.

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The beautiful birds are
chirping outside the window.

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It's gorgeous. Let's take a
big stretch with a big breath.

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Both fingertips now
reaching up toward the sky.

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Inhale in here.

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Exhale, float 'em down.

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If you find it
hard to breathe here,

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think about really using the
tool of this little vinyasa

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to extend the
inhale as you reach up.

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And extend the
exhale as you float it down.

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And there might be one
or the other that feels

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a little more difficult,
just notice.

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Breathing in and
out through the nose

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or in through the nose
and out through the mouth.

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Finding what feels
good for you today.

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And wherever you are
let's do one more round.

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Let's see if we
can do it all together.

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Ready? Here we go.

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Big inhale to reach up.

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And exhale to float
the fingertips down.

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Awesome work.

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Allow your hands to rest

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wherever they
feel most comfortable.

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Palms together, maybe palms
on the knees or the thighs.

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And then just taking a moment
again to relax the shoulders

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and bring that loving
awareness to your breath.

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Sit up tall.

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Soften the skin of
the forehead if you can.

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Remember this
time is devoted to

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meeting you
wherever you are today.

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So it's all good.

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Whatever you're feeling.

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Whatever's going on in here,
don't worry about it.

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Just allow.

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And release.

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And keep coming back to that
loving awareness of your breath.

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We're gonna add a little more
structure now to the pranayama.

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Do your best.

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If it's not
working for you today,

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you'll know why.

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Maybe you're
feeling a little too raw,

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then just do your best.

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And if you're at a place where
you can kind of keep up

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with the ratio then great.

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I think this is a really
helpful tool when we're healing.

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Again because we kind of tend to
hold our breath a lot when we're

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either in trauma or recovering
from a traumatic event.

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And then that causes us to
create more tension in the body.

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And then so all
the stuff gets stored.

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So it's all good.

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We're gonna stay
present with what is today

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and not worry about tomorrow.
Let's do one day at a time.

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So we're gonna
inhale on a four count.

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Let's give it a try,
nice and easy.

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When you're ready,
big inhale for four,

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three, two, one.

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On the one we're
gonna pause for two beats.

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One, two.

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And now we're
gonna exhale for six,

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five, four,

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three, two, one.

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Let's try again,
inhaling in for four.

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Three, two, one.

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Pause, my dear.
Retain for two beats.

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One, two and 
exhale for six, five,

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four, three, two, one.

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Close your eyes if you like.

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Here we go,
inhale for four, three,

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two, one.

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Pause for one and two.

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Long exhale,
my friend for six, five,

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four, three, two and one.

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Let's do one more round,
here we go.

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Inhaling for four, three,

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two, one.

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Pause.

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Big exhale for
six, five, four,

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three, two, one.

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Awesome work.
Let your breath soften.

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Bring your hands together.

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Maybe a cleansing
breath here in and out.

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And then when you're ready,
nice and slow, okay?

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We're going to
come to all fours.

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So take your time.

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Take your time.

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Come to a little
Tabletop Position.

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I brought a little blanky here
with me today just for comfort

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so if you did as well, you
can use it to pad the knees.

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We're just going to
bring in just gentle,

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loving movement to the spine
so a little spinal flexion.

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Spread your hands.

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Bring your knees
underneath your hip points

253
00:14:12,375 --> 00:14:14,708
and when you're
ready drop the belly.

254
00:14:14,708 --> 00:14:16,375
Be gentle, open your heart.

255
00:14:16,375 --> 00:14:18,375
Take a deep breath in.

256
00:14:19,708 --> 00:14:22,601
And on the exhale chin to chest.

257
00:14:22,601 --> 00:14:24,834
Just like we did
seated earlier feeling that

258
00:14:24,834 --> 00:14:26,166
stretch in the low back here.

259
00:14:26,166 --> 00:14:28,125
Really pressing
away from the earth.

260
00:14:28,125 --> 00:14:31,583
Contracting navel to spine.

261
00:14:31,583 --> 00:14:35,625
Inhale, ride the wave of the
breath as you drop the belly.

262
00:14:35,625 --> 00:14:38,638
And yeah, we open,
we expand the heart,

263
00:14:38,638 --> 00:14:42,233
the throat,
the chin reaches forward.

264
00:14:42,233 --> 00:14:45,333
And then after that expansion,
what is natural?

265
00:14:45,333 --> 00:14:49,083
Natural is this contraction.

266
00:14:49,083 --> 00:14:51,083
So finding that contraction.

267
00:14:53,158 --> 00:14:57,071
Inhale, drop the belly, open.

268
00:14:59,623 --> 00:15:02,920
And exhale, rounding
through the spine, close.

269
00:15:07,417 --> 00:15:10,041
Pressing away from the earth.

270
00:15:10,041 --> 00:15:13,959
Nice and slow, inhale to expand.

271
00:15:16,819 --> 00:15:20,625
And exhale, chin to chest.

272
00:15:20,625 --> 00:15:22,625
Soften and fold in.

273
00:15:24,417 --> 00:15:26,333
So I find this
really comforting

274
00:15:26,333 --> 00:15:29,583
and that's not necessarily to
say that you will too but I love

275
00:15:29,583 --> 00:15:34,166
that our practice can kind of
teach us how to ride the wave

276
00:15:34,166 --> 00:15:38,360
of expansion and contraction.

277
00:15:38,360 --> 00:15:41,173
Open and close.

278
00:15:41,173 --> 00:15:42,083
Up and down.

279
00:15:42,083 --> 00:15:46,000
This kind of inevitable
wave that we're asked to ride.

280
00:15:49,300 --> 00:15:52,685
So if you're finding 
movement a little bit difficult

281
00:15:52,685 --> 00:15:56,896
or maybe even too basic,
you can give it that...

282
00:15:56,896 --> 00:16:00,907
You can give it some thought.

283
00:16:00,907 --> 00:16:03,868
What comes after expansion?
Contraction.

284
00:16:03,868 --> 00:16:07,375
What goes up must come down.

285
00:16:07,375 --> 00:16:09,583
Alright, come back
to a nice neutral spine.

286
00:16:09,583 --> 00:16:12,333
You're going to bump the
hips a little left to right.

287
00:16:12,333 --> 00:16:13,959
And when you bump
the hips to left go ahead

288
00:16:13,959 --> 00:16:16,792
and look past
your right shoulder.

289
00:16:16,792 --> 00:16:18,310
And then when you bump 
the hips to the right go ahead

290
00:16:18,310 --> 00:16:19,875
and look past 
your left shoulder.

291
00:16:19,875 --> 00:16:21,208
And you're just
kinda going to do this in

292
00:16:21,208 --> 00:16:22,917
your own time feeling

293
00:16:22,917 --> 00:16:24,834
the stretch in the side body.

294
00:16:24,834 --> 00:16:26,500
Moving with your breath.

295
00:16:26,500 --> 00:16:29,417
Maybe picking up the pace if it
feels right in your body today

296
00:16:29,417 --> 00:16:31,731
and if not keep
it nice and slow.

297
00:16:34,961 --> 00:16:39,291
Alright, stimulating some of the
internal organs here as well.

298
00:16:40,611 --> 00:16:43,750
Try to keep your toes pinned
to the ground best you can.

299
00:16:43,750 --> 00:16:46,370
Same with the
knuckles and the fingerprints.

300
00:16:49,542 --> 00:16:51,291
Alright, then we're
gonna come back to center.

301
00:16:51,291 --> 00:16:53,166
Nice neutral spine.

302
00:16:53,166 --> 00:16:55,792
If you're finding it hard to
hold yourself up, no worries.

303
00:16:55,792 --> 00:16:58,959
Just use the beautiful 
tools of our asana

304
00:16:58,959 --> 00:17:00,041
to kind of support yourself.

305
00:17:00,041 --> 00:17:01,625
So press away
from your yoga mat.

306
00:17:01,625 --> 00:17:03,542
Draw your navel in just a bit.

307
00:17:03,542 --> 00:17:04,959
Find your center.

308
00:17:04,959 --> 00:17:07,250
When you're ready we're gonna
kick just the right foot out.

309
00:17:07,250 --> 00:17:09,040
Kick, kick, kick.

310
00:17:09,040 --> 00:17:12,165
Take a deep breath in,
spread your right toes.

311
00:17:12,165 --> 00:17:15,583
And then exhale, 
contract, chin to chest.

312
00:17:15,583 --> 00:17:17,250
Round it through.

313
00:17:17,250 --> 00:17:20,083
Then from here you can use
your right hand to guide you but

314
00:17:20,083 --> 00:17:22,583
you're going to step your
right foot all the way up.

315
00:17:24,333 --> 00:17:25,750
Excellent.

316
00:17:25,750 --> 00:17:28,078
Then front knee over 
front ankle, nice and easy.

317
00:17:28,078 --> 00:17:30,166
Hands gonna come to
the heart as we lift up.

318
00:17:32,758 --> 00:17:35,000
This is stop one.

319
00:17:35,000 --> 00:17:36,000
Breathing deep here.

320
00:17:36,000 --> 00:17:38,083
If this is too much,
keep it nice and low.

321
00:17:38,083 --> 00:17:40,327
Just getting into
the hips a little here.

322
00:17:42,803 --> 00:17:45,667
And then of course if 
you like, if you're ready,

323
00:17:45,667 --> 00:17:49,125
so many different types of
people practicing this together

324
00:17:49,125 --> 00:17:51,897
all around the
world so listen to,

325
00:17:51,897 --> 00:17:53,834
it's more than
listen to your body here,

326
00:17:53,834 --> 00:17:55,659
it's listen to your heart.

327
00:17:56,840 --> 00:17:59,458
And if it feels right,
you can take the fingertips

328
00:17:59,458 --> 00:18:01,417
all the way up.

329
00:18:02,625 --> 00:18:06,250
So wherever you need to be today
be there fully and when you get

330
00:18:06,250 --> 00:18:08,208
to that spot see if
you can breathe into

331
00:18:08,208 --> 00:18:10,125
all four sides
of the torso here.

332
00:18:10,125 --> 00:18:12,083
Feel that really big expansion

333
00:18:12,083 --> 00:18:15,421
in that brave and
beautiful breath.

334
00:18:17,917 --> 00:18:19,817
And then we'll release.

335
00:18:19,817 --> 00:18:22,787
You did great. Awesome.

336
00:18:22,787 --> 00:18:24,568
No twist here today. (chuckles)

337
00:18:24,568 --> 00:18:26,250
We're gonna take
the hands to the ground.

338
00:18:26,250 --> 00:18:28,792
We're gonna slowly
walk the right foot back,

339
00:18:28,792 --> 00:18:30,291
right to that Tabletop Position.

340
00:18:30,291 --> 00:18:31,917
Find that nice
neutral spine again.

341
00:18:31,917 --> 00:18:34,135
Take a deep breath in. Reset.

342
00:18:34,135 --> 00:18:36,208
Find your sweet
little support system.

343
00:18:36,208 --> 00:18:39,708
This is what our
asana teaches us.

344
00:18:39,708 --> 00:18:42,923
And then when you're ready,
kick the left foot back.

345
00:18:42,923 --> 00:18:46,142
Feel that opening in the front
of the left hip crease first.

346
00:18:46,142 --> 00:18:47,959
Find your inner support system.

347
00:18:47,959 --> 00:18:50,515
You got this.
Breathe deep.

348
00:18:50,515 --> 00:18:54,000
Spread the left toes and
then rounding through here.

349
00:18:54,000 --> 00:18:55,583
Chin to chest.

350
00:18:55,583 --> 00:18:58,125
Claw through the fingertips.

351
00:18:58,125 --> 00:18:59,959
And then we'll step the
left foot all the way up.

352
00:18:59,959 --> 00:19:03,482
You can use your left hand to 
guide you as much as you need.

353
00:19:07,000 --> 00:19:10,250
Hands'll come to the heart first
and maybe they'll stay there.

354
00:19:11,370 --> 00:19:13,417
And if you come up
and it's too much for your

355
00:19:13,417 --> 00:19:15,542
body today just
stay nice and low.

356
00:19:15,542 --> 00:19:16,875
Just get into those hips.

357
00:19:16,875 --> 00:19:18,791
Breathe, breathe, breathe.

358
00:19:25,458 --> 00:19:27,875
Use your exhale to
relax your shoulders down.

359
00:19:30,583 --> 00:19:34,000
Front knee over front ankle.

360
00:19:34,000 --> 00:19:34,917
Body is active.

361
00:19:34,917 --> 00:19:37,792
If you feel a little tremble,
a little shake, it's all good.

362
00:19:37,792 --> 00:19:40,708
Totally normal. Squeeze 
the inner thighs together.

363
00:19:40,708 --> 00:19:45,583
And if you're reaching
fingertips up high,

364
00:19:45,583 --> 00:19:48,291
well everyone, just take a solid
moment here to see if you can

365
00:19:48,291 --> 00:19:51,500
find that breath that goes not
just into the front or the back

366
00:19:51,500 --> 00:19:54,458
but the side bodies,
all four sides of the torso.

367
00:19:54,458 --> 00:19:56,208
It's brave and it's beautiful.

368
00:19:56,208 --> 00:19:58,083
Go ahead and give it
your best shot here now.

369
00:19:58,083 --> 00:20:00,083
Inhale.

370
00:20:01,041 --> 00:20:03,677
And then use
your exhale to soften.

371
00:20:04,959 --> 00:20:07,475
Alright, gently
bring your left foot back.

372
00:20:07,475 --> 00:20:10,675
From here we're gonna bring the
knees as wide as the yoga mat.

373
00:20:12,051 --> 00:20:14,917
Inhale to look forward.

374
00:20:14,917 --> 00:20:18,333
And then exhale to send
the hips all the way back.

375
00:20:18,333 --> 00:20:21,755
Fingertips actively reach
forward here just to start.

376
00:20:21,755 --> 00:20:23,314
Just open up 
through the shoulders,

377
00:20:23,314 --> 00:20:26,500
the traps and we're gonna 
melt the heart to the earth.

378
00:20:26,500 --> 00:20:28,834
Forehead to the mat.

379
00:20:28,834 --> 00:20:34,834
Take a big, sweet, loving
inhale in through the nose.

380
00:20:34,834 --> 00:20:39,854
And as you exhale,
melt your heart.

381
00:20:42,250 --> 00:20:45,250
Now we have a little
compression on the forehead

382
00:20:45,250 --> 00:20:46,959
which hopefully feels good.

383
00:20:46,959 --> 00:20:49,966
If you have a blanket you can
use it or just even the firmness

384
00:20:49,966 --> 00:20:54,030
of the ground should be really
nice to gently rock the head.

385
00:20:56,291 --> 00:20:57,943
Perhaps a little side to side.

386
00:20:57,943 --> 00:21:00,708
Getting a little
massage in the brow.

387
00:21:03,904 --> 00:21:06,590
If you've been in
the grieving process,

388
00:21:09,000 --> 00:21:10,763
this is gonna feel good.

389
00:21:13,250 --> 00:21:14,397
I think.

390
00:21:17,708 --> 00:21:19,917
Now as your thoughts
kind of pick up here,

391
00:21:19,917 --> 00:21:22,375
it's totally normal.

392
00:21:22,375 --> 00:21:26,000
I'd like for you to, once again,
bring the loving awareness back

393
00:21:26,000 --> 00:21:29,624
to your breath and think

394
00:21:29,624 --> 00:21:32,494
inhale lots of love in.

395
00:21:34,959 --> 00:21:38,489
Exhale lots of love out.

396
00:21:40,583 --> 00:21:43,542
Inhale lots of love in.

397
00:21:45,917 --> 00:21:50,333
Exhale lots of love out.

398
00:21:55,794 --> 00:21:58,796
Can bring the head
back to stillness.

399
00:21:58,796 --> 00:22:01,000
We can start to soften
through the fingertips

400
00:22:01,000 --> 00:22:02,621
if you haven't already.

401
00:22:04,163 --> 00:22:07,917
Inhale lots of love in.

402
00:22:08,765 --> 00:22:11,952
Then exhale lots of love out.

403
00:22:15,276 --> 00:22:18,046
Inhale lots of love in.

404
00:22:20,327 --> 00:22:23,625
Exhale lots of love out.

405
00:22:23,625 --> 00:22:26,917
Benji just did a
nice exhale with that.

406
00:22:26,917 --> 00:22:30,186
Then really feel your
palms pressing into the earth.

407
00:22:33,083 --> 00:22:35,436
Feel that hand
to earth connection.

408
00:22:39,583 --> 00:22:43,708
So feel that hand to
earth connection then use that.

409
00:22:43,708 --> 00:22:47,417
Literally, feel that,
use that to lift your

410
00:22:47,417 --> 00:22:50,166
heart back up nice and slow.

411
00:22:50,166 --> 00:22:52,050
And then you don't really need
to look at the video for this.

412
00:22:52,050 --> 00:22:54,083
You can use the
sound of my voice,

413
00:22:54,083 --> 00:22:55,458
allow it to guide you,
we're just gonna come to

414
00:22:55,458 --> 00:22:57,375
lie down nice and easy.

415
00:22:57,375 --> 00:23:01,963
So if you have a 
blanket you can use it

416
00:23:01,963 --> 00:23:03,995
to lie down on.
If not, no worries.

417
00:23:03,995 --> 00:23:06,778
You can, if you're
chilly you can wrap up in it.

418
00:23:09,667 --> 00:23:11,917
But go ahead and come to
the ground nice and slow.

419
00:23:11,917 --> 00:23:14,208
When you get there hug your
knees into your chest and give

420
00:23:14,208 --> 00:23:16,792
yourself a great big hug.

421
00:23:16,792 --> 00:23:19,907
And close your eyes

422
00:23:19,907 --> 00:23:22,333
as soon as you feel 
comfortable and just

423
00:23:22,333 --> 00:23:26,785
feel the support
on your back body.

424
00:23:28,625 --> 00:23:31,981
Feel your spine

425
00:23:31,981 --> 00:23:34,491
supported by the earth.

426
00:23:36,041 --> 00:23:39,592
Your yoga mat has
your back here and so do I.

427
00:23:41,000 --> 00:23:43,834
And so does this community.

428
00:23:43,834 --> 00:23:47,917
And this practice is here
for you whenever you need it.

429
00:23:47,917 --> 00:23:50,432
Along with the
Yoga With Adriene library.

430
00:23:51,684 --> 00:23:53,250
So take one more
second here to really

431
00:23:53,250 --> 00:23:54,667
pull your knees into your chest.

432
00:23:54,667 --> 00:23:57,662
Feel your spine supported, held.

433
00:24:00,250 --> 00:24:02,667
Your yoga mat has your back.

434
00:24:02,667 --> 00:24:05,291
And then when you're ready
just allow the feet to come to,

435
00:24:05,291 --> 00:24:08,000
oh sorry, buddy, the
edge of your yoga mat.

436
00:24:08,000 --> 00:24:10,152
Toes are gonna
turn in just a bit.

437
00:24:11,189 --> 00:24:14,259
Left hand comes to the heart,
right hand comes to the belly.

438
00:24:15,125 --> 00:24:18,542
If it's in your body today to
lift the corners of the mouth

439
00:24:18,542 --> 00:24:21,230
just slightly
into a little smile,

440
00:24:22,875 --> 00:24:23,917
please welcome that.

441
00:24:23,917 --> 00:24:25,458
Lifting the
corners of the mouth.

442
00:24:25,458 --> 00:24:28,562
Taking a couple

443
00:24:28,562 --> 00:24:30,965
final breaths here to just

444
00:24:30,966 --> 00:24:32,375
relax the weight of your body.

445
00:24:32,375 --> 00:24:34,792
We have an internal
rotation of the hips here.

446
00:24:34,792 --> 00:24:37,417
So belly is soft.

447
00:24:37,417 --> 00:24:39,417
Groin is soft.

448
00:24:41,166 --> 00:24:44,417
Knees have fallen
in towards each other.

449
00:24:44,417 --> 00:24:47,500
We're lifting the
corners of the mouth.

450
00:24:47,500 --> 00:24:49,540
We're supported.

451
00:24:50,511 --> 00:24:52,375
And here we go. Ready.

452
00:24:52,375 --> 00:24:55,291
Inhale lots of love in.

453
00:24:55,291 --> 00:24:56,708
Don't think, just breathe.

454
00:24:56,708 --> 00:25:00,000
Exhale lots of love out.

455
00:25:00,000 --> 00:25:01,583
Two more, we got this.

456
00:25:01,583 --> 00:25:03,583
Inhale lots of love in.

457
00:25:05,792 --> 00:25:08,724
And exhale lots of love out.

458
00:25:10,291 --> 00:25:11,333
Final breath here.

459
00:25:11,333 --> 00:25:12,641
Inhale.

460
00:25:15,772 --> 00:25:17,875
And exhale.

461
00:25:20,458 --> 00:25:23,208
As you're ready
bring the palms together.

462
00:25:23,208 --> 00:25:25,583
Thumbs to third eye.

463
00:25:25,583 --> 00:25:26,500
Relax your jaw.

464
00:25:26,500 --> 00:25:27,875
You can keep the
feet where they are.

465
00:25:27,875 --> 00:25:31,083
If you want you can
extend the legs out long.

466
00:25:31,083 --> 00:25:33,799
Just take one more
quiet moment to yourself.

467
00:25:38,208 --> 00:25:41,342
And give thanks for it all.

468
00:25:44,000 --> 00:25:45,875
I thank you so much
for sharing your time

469
00:25:45,875 --> 00:25:47,102
and your energy with me

470
00:25:47,102 --> 00:25:49,987
and your willingness
to make it beautiful.

471
00:25:54,500 --> 00:25:57,500
If you need us, Benji
and I will be here any time.

472
00:25:57,500 --> 00:26:00,353
Just sign on to 
Yoga With Adriene or

473
00:26:00,353 --> 00:26:02,795
the Find What Feels Good 
membership and we'll be there.

474
00:26:02,795 --> 00:26:04,208
I love you guys.

475
00:26:04,208 --> 00:26:06,160
Take good care.

476
00:26:06,160 --> 00:26:08,836
Let's whisper,

477
00:26:08,836 --> 00:26:10,744
"Namaste."

478
00:26:10,744 --> 00:26:15,436
(bright music)