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- Hello and welcome 
to Yoga With Adriene.

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I'm Adriene and today's practice

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promotes a healthy blood flow.

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Hop into something 
comfy and let's get started.

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(creepy music)

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Okay my friends, 
today we're going

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to begin lying 
flat on our backs.

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So go down nice and slow and
when you get there allow the

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weight of your body

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to simple release 
fully into the earth.

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So whatever's going on 
in your life right now,

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we have a very short practice
today to just get the blood

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flowing and 
find what feels good.

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So let's start by 
just clearing everything.

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You're gonna close your eyes.

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Again, no matter 
what's going on around you,

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no matter what your day is like,

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just let your body 
release into the earth here.

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Trust me, trust yourself,
trust this video,

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this time, this valuable time.

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Take a deep breath in.

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If you're comfortable, close
your eyes and just use the sound

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of my voice to guide you.

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As you exhale, again, 
let the body get really heavy.

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Sinking into the earth.

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Just taking a moment 
before we move and get a healthy

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circulation going just taking
a moment to find stillness.

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Perhaps considering it

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a moment to empty your cup.

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So that you can fill it
consciously for the duration of

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our short practice.

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As you're ready, you're gonna

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rock the head gently 
side to side, ear to ear.

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Nice and slow here to start.

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Just rocking the 
head side to side.

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Getting a little massage in the
back of the head, the atlas.

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Starting to stretch gently
through the muscles of the neck.

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Keeping the shoulders, 
the hips, the ankles,

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still really, really heavy.

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Start to breath a 
little deeper here, more fully.

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Soften through the jaw.

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And then bring your head back
to center stillness and on your

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next inhale reach your 
fingertips up towards the sky

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and on your exhale 
cross one arm over the other.

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Give yourself a big hug.

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Then inhale, reach fingertips
back up towards the sky.

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Exhale, cross the 
opposite arm over.

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Give yourself a big hug. 
Beautiful, then inhale,

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reach the fingertips 
up towards the sky.

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Exhale, take them 
all the way back.

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Big full body stretch here.

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Tuck your chin.

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Slightly lengthen 
through the back of the neck.

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Start to breathe 
again a little deeper,

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more fully, feeling the lungs,

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the ribs expand 
as you breathe in

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and soften 
as you breathe out.

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Then slowly dig into your heels,
dig into an imaginary surface as

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you flex your toes 
up towards the sky.

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Imagine you're standing on the
earth reaching fingertips up

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towards the sky and allow your
joints and your muscles to be

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really heavy here as your 
reach the fingertips back,

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flex the toes up 
towards the face.

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Inhale in.

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Exhale, slowly reach the 
fingertips all the way up

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towards the sky and 
then all the way down,

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palms to earth.

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Find that connection 
to your core, your center.

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As you press into the earth,
you're gonna lift both knees

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up towards your 
heart or your chest.

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Then take a little moment
here to scoop your tailbone up.

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Feel your lower back 
nice and flush with the mat.

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Again, neck nice and long.

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Great, take a second here
to rock gently side to side.

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Feel that lower 
back flush with the mat.

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You're gonna get a 
little massage now here

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in the lower back.

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Feeling the spine on the earth.

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The kidneys, 
shoulder blades coming together.

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So really feeling it out as
you rock gently back and forth.

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Awesome, then 
come back to center.

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Find that connection to your
core by drawing from the lower

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belly in and your upper 
abdominals in towards the

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center, the midline 
as we like to call it.

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Then use your hands pressing
into the earth to slowly send

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your toes up towards the sky.

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Now take note here, took me
years to get my muscles long

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enough to have 
straight legs here

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so if your knees 
are bent here, awesome.

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Keep breathing, 
keep working there.

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Then wherever you are you're
gonna point your toes so you can

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feel the tops of your feet
and the ankles really stretch.

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And we started with that
sensation of a heavy body so you

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can really take that with you on
into this practice feeling your

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femur, your thigh bones drop
down into the hip sockets.

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Again, stay 
connected to your core.

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Again, lower back 
flush with the mat,

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hands on the earth.

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We're pointing the toes here.

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We're letting the blood 
flow opposite direction here.

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So you might get a 
little tired at one point.

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Especially if this 
type of practice is new.

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So just stick with it and use
your breath to stay present.

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Super awesome if you 
are on your feet all day.

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Okay, and then gentle move here.

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We're just gonna take the 
toes now towards the face,

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heels up towards the sky.

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Again, knees can be bent 
as generously as you need.

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We're flexing the feet here.

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Breathing deep.
You might even start to feel a

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little shake in the legs 
or in the core. That's good.

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That means we're 
moving it around.

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Not just the blood 
but the energy

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of the body, the prana.

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Keep breathing deep, 
the shoulders relaxed.

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Again, hips heavy,
core activated.

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You're gonna point the toes now.

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One more time breathing deep.

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Use your breath if 
you're getting tired here.

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And then on an exhale, 
flex the feet one more time.

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Spread the toes this time.

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Really dig your heels up 
into an imaginary surface.

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Awesome work.

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Then on your next inhale you
can relax the feet a little bit.

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You're gonna send your 
fingertips all the way up

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towards the sky and 
then all the way back.

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Just like we did before, the
lower back's gonna want to come

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up here, keep it flush 
down so stay connected.

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Hug the lower ribs in.

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Nice core workout here as well.

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Inhale in, exhale, we're gonna
find that cinching sensation in

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the core as your reach 
fingertips up towards the sky,

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lift the head, the neck,
the shoulders.

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Try to touch your toes.

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And then inhale, 
release it back down.

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Exhale, try to touch your toes.

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Lift it up.

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Inhale, release it back down.

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Exhale, try to touch your toes,

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this is the last one,
pause here.

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Breathe, breathe, breathe.

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Scoop your tailbone 
up towards the sky.

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And then exhale to release.

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Bend the elbows, awesome.

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Bring the hands behind 
the backs of the thighs,

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the hamstrings.

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You're gonna allow 
the legs to come down.

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Just take a 
second to feel this out.

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Ooh, blood flow.

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And then here we go, staying
connected to your center.

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We're gonna rock up and
down the length of your spine.

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Find a focal point if you get a
little light headed at the top.

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Use your breath.

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Massaging the back body.

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Again, getting 
the juices flowing.

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Creating a healthy 
flow of blood and energy.

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Gonna get you feeling awesome.

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Let's do one more here.
You got this.

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And then you're 
gonna walk all the way up.

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Head over heart, 
heart over pelvis.

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So right away 
finding lift in the chest.

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You're gonna take 
your fingertips behind you.

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Fingers pointing 
in towards your body.

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Then nice and easy we're 
gonna open the knees wide.

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You're gonna press the 
soles of the feet together.

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Press up off your fingers to
come into Baddha Konasana.

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You're gonna take 
your strong hands,

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let's go thumbs up and 
you're gonna take them

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to the soles of your feet.

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You're gonna give 
yourself a little massage.

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So start at the arches of
the feet and then you can go

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wherever feels good.

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So you can 
squeeze the toes. Right?

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What's going on 
in your feet today?

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Maybe, for me, I went on a run
yesterday so I might take my

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thumbs to my calves, 
my ankle, my achilles.

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And then as you 
start to lean into this,

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and if this is new to you 
and it feels really weird,

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no worries, but in time
you're gonna get used to giving

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yourself a 
massage and it's amazing.

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It's a great act of self love.

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Ah but on the feet here 
also a little reflexology.

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So we're multi-tasking 
after you kind of get

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your groove on 
here with the feet.

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Remember to sit 
up nice and tall.

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So there's gonna be a 
temptation to collapse

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so keep length in the spine.

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We're opening up through the
hips of course and then last but

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not least the breath in and out.

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Deeply, fully.

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Maximizing this amazing
time that you've carved out to

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connect to 
yourself and your body.

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Mhmmm, mhmmm, mhmmm.

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Okie doke, now we're 
gonna take the knees,

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we're gonna bring them 
all the way back in to center.

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Inhale, sit up nice and tall.

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Just do this to the 
best of your ability.

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Exhale, draw your 
nose towards your knees.

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Just round through.

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And then inhale to 
come all the way up.

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Fingertips are 
gonna go back behind you,

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fingertips pointing in and

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you're going to 
press into the palms.

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No pressure in the wrists.

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Loop the shoulders forward, up
and back and then you're gonna

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walk your feet as 
wide as your yoga mat.

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Be specific about this.

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So bring your feet to 
the edges of your mat.

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Press up out of the 
palms like you're in Cobra

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so we're not collapsing here.

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But finding that long Puppy
belly as I like to think of it.

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Inhale, lift your heart.
Let's focus.

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Exhale, take your 
knees all the way over

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towards the right 
side of your body.

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Pause here, let the 
lower body get heavy again.

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Let your heart lift up.

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Amazing internal 
rotation in the left hip.

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Amazing external 
rotation in the right hip.

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Keep the feet where they are.

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They're gonna want to move.
Keep where they are.

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As you breath in, look up.

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Exhale, keep the 
feet where they are.

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You're going to 
come through center.

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Nice booty massage and then
all the way over to the left.

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Come out of the wrists,
lift your chest.

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Think Upward Facing Dog here.

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Again, find that 
internal rotation.

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It's super yummy once you
start to really feel it out.

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Inhale.

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And then exhale, booty massage
all the way back through center

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and over towards the right.

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It's just like anything.

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The more you can 
lean into the sensation

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and relax into it, the better.

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Inhale, exhale, 
press into the fingertips.

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Take pressure out of wrists as
you come through center over

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towards the left.

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Inhale, lift up and 
then you're just gonna do

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a couple more on your own.

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Back and forth.
Back and forth.

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So we're not just 
opening up through the hips.

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We're opening up the shoulders.

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We're opening up 
through the armpit chest.

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Where all the yummy lymph is.

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You're getting a nice 
stretch through the forearms.

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You might start really feel that
tingly sensation in the arms.

247
00:11:17,923 --> 00:11:19,312
Then even it out.

248
00:11:19,312 --> 00:11:21,463
Even it out, even it out.

249
00:11:21,463 --> 00:11:23,016
And then we're 
gonna come back to center.

250
00:11:23,016 --> 00:11:24,584
So bring the feet together.

251
00:11:24,584 --> 00:11:26,386
Sit up nice and tall.

252
00:11:26,386 --> 00:11:28,621
Release the fingertips,
take them forward.

253
00:11:28,621 --> 00:11:31,291
You should feel this 
awesome flush of energy here.

254
00:11:31,291 --> 00:11:32,959
Connect to your core here.

255
00:11:32,959 --> 00:11:34,327
And then take 
the fingertips down,

256
00:11:34,327 --> 00:11:35,618
Thriller Arms.

257
00:11:36,777 --> 00:11:40,161
Cool. Inhale in, 
exhale lean back, way back.

258
00:11:40,161 --> 00:11:41,971
Lift the shins 
parallel to the sky.

259
00:11:41,971 --> 00:11:43,803
Now we're in a Boat variation.

260
00:11:43,803 --> 00:11:45,872
Just connecting to our center.

261
00:11:45,872 --> 00:11:47,259
You got it. Really nice.

262
00:11:47,259 --> 00:11:49,642
A little bit of a 
dead boat here or dead bug.

263
00:11:52,145 --> 00:11:55,248
Then you're gonna take the right
ankle cross it over the left.

264
00:11:55,248 --> 00:11:56,616
You're gonna bring the 
fingertips all the way up

265
00:11:56,616 --> 00:12:00,253
towards the sky and on an exhale
you're gonna take the palms

266
00:12:00,253 --> 00:12:02,956
bring them to the right,
a little Russian twist.

267
00:12:02,956 --> 00:12:05,091
Inhale, reach the fingertips up.

268
00:12:05,091 --> 00:12:08,228
Exhale, to your left,
little Russian twist.

269
00:12:08,228 --> 00:12:10,396
Then you're gonna bring 
the hands back to the heart,

270
00:12:10,396 --> 00:12:13,132
you're gonna release the legs to
the ground and you're gonna come

271
00:12:13,132 --> 00:12:15,134
through all the 
way to all fours.

272
00:12:17,337 --> 00:12:19,706
Center yourself on the 
mat nice and easy here.

273
00:12:19,706 --> 00:12:22,590
You're gonna inhale, 
drop the belly for Cow Pose.

274
00:12:24,277 --> 00:12:26,479
Exhale, round the spine for Cat.

275
00:12:26,479 --> 00:12:28,815
(whooshes)

276
00:12:28,815 --> 00:12:32,039
Inhale, drop the belly for Cow.

277
00:12:33,853 --> 00:12:37,056
Nice audible exhale as your
round the spine arching your

278
00:12:37,056 --> 00:12:38,921
back like a black Halloween Cat.

279
00:12:38,921 --> 00:12:41,263
(whooshes)

280
00:12:41,263 --> 00:12:42,161
Awesome, inhale.

281
00:12:42,161 --> 00:12:45,164
Neutral spine, 
Tabletop Position.

282
00:12:45,164 --> 00:12:46,733
Curl just the right toes under.

283
00:12:46,733 --> 00:12:49,469
Shoot the right 
heel all the way back.

284
00:12:49,469 --> 00:12:51,371
Rock front, rock back.

285
00:12:51,371 --> 00:12:54,551
Rock front again, the next
time you rock back stay there.

286
00:12:54,551 --> 00:12:56,476
Really reaching the right heel

287
00:12:56,476 --> 00:12:57,810
towards the back 
edge of your mat.

288
00:12:57,810 --> 00:13:01,147
Feeling nice space in the
front of the right hip crease.

289
00:13:01,147 --> 00:13:02,548
Cool, then inhale in.

290
00:13:02,548 --> 00:13:03,950
Exhale, like a rocket ship,

291
00:13:03,950 --> 00:13:05,852
lift just your 
right heel all the way up.

292
00:13:05,852 --> 00:13:08,254
Engaging the glutes and then
you're gonna bend your right

293
00:13:08,254 --> 00:13:11,724
knee and bring it all the way
up and into a nice low lunge.

294
00:13:11,724 --> 00:13:14,861
Walk the left 
knee back just a bit.

295
00:13:14,861 --> 00:13:17,497
Hands are gonna come to the
heart as you squeeze the inner

296
00:13:17,497 --> 00:13:19,399
thighs together 
and power up, press up,

297
00:13:19,399 --> 00:13:21,301
strong and steady.

298
00:13:21,301 --> 00:13:22,368
Breathe into your belly here.

299
00:13:22,368 --> 00:13:24,003
Inhale.

300
00:13:24,003 --> 00:13:26,339
Exhale, relax 
the shoulders down.

301
00:13:26,339 --> 00:13:27,607
Check it out now, inhale,

302
00:13:27,607 --> 00:13:29,942
fingertips reach 
up towards the sky.

303
00:13:29,942 --> 00:13:32,378
Just like in the Russian twist,
pull the right hip crease back.

304
00:13:32,378 --> 00:13:34,747
You're gonna take it 
over towards the right.

305
00:13:34,747 --> 00:13:38,084
Now from here we're gonna take
outer edge of the left elbow to

306
00:13:38,084 --> 00:13:40,853
the outer edge of the right
thigh and you're gonna work in

307
00:13:40,853 --> 00:13:44,323
time to bring your 
thumbs to your sternum.

308
00:13:44,323 --> 00:13:46,325
Breathing deep here.

309
00:13:49,262 --> 00:13:51,164
Inhaling to find length.

310
00:13:51,164 --> 00:13:53,032
Exhaling, go a little 
deeper into your twist.

311
00:13:53,032 --> 00:13:54,934
(whooshes)

312
00:13:54,934 --> 00:13:57,770
Great, to come out of the pose
press through the ball joint of

313
00:13:57,770 --> 00:13:59,305
your right big toe.

314
00:13:59,305 --> 00:14:02,008
Inhale, reach the fingertips
all the way up towards the sky.

315
00:14:02,008 --> 00:14:04,043
Big stretch, big breath.

316
00:14:04,043 --> 00:14:06,812
Exhale to bring 
it all the way down.

317
00:14:06,812 --> 00:14:07,980
Quick counter pose here,

318
00:14:07,980 --> 00:14:09,782
flex your toes 
towards your third eye.

319
00:14:09,782 --> 00:14:11,150
Pull back on the 
right hip crease.

320
00:14:11,150 --> 00:14:13,486
Straighten through 
the right leg, smile.

321
00:14:13,486 --> 00:14:16,022
Then slowly coming 
back all the way through.

322
00:14:16,022 --> 00:14:17,490
You're gonna plant the palms and

323
00:14:17,490 --> 00:14:19,125
just nice and easy 
connect to your core here.

324
00:14:19,125 --> 00:14:20,059
No Plank Pose today.

325
00:14:20,059 --> 00:14:22,662
You're gonna come all the way
through all fours and then we're

326
00:14:22,662 --> 00:14:24,263
gonna curl the right toes,
excuse me,

327
00:14:24,263 --> 00:14:27,800
left toes under and 
shoot the left heel out.

328
00:14:27,800 --> 00:14:29,902
Rock front, rock back.

329
00:14:29,902 --> 00:14:31,204
Rock front again.

330
00:14:31,204 --> 00:14:32,772
Make sure you're not 
collapsing in the neck here.

331
00:14:32,772 --> 00:14:35,475
Remember neck is nice and long.

332
00:14:35,475 --> 00:14:36,809
And then next 
time you rock back,

333
00:14:36,809 --> 00:14:39,212
pause there, breathe, 
press away from your yoga mat.

334
00:14:39,212 --> 00:14:42,715
Feel that stretch through the
front of the left hip crease.

335
00:14:42,715 --> 00:14:44,422
So good.

336
00:14:44,422 --> 00:14:46,919
And then inhale in,
gaze straight down.

337
00:14:46,919 --> 00:14:48,421
Use the the sound of 
my voice to guide you.

338
00:14:48,421 --> 00:14:51,524
You're gonna slowly like a
rocket ship power that left

339
00:14:51,524 --> 00:14:54,293
heel, left leg all the way up.

340
00:14:54,293 --> 00:14:55,928
Pause here, breathe deep.

341
00:14:55,928 --> 00:14:57,563
Inhale in.

342
00:14:57,563 --> 00:15:00,433
Exhale, you're gonna bring it
all the way up and through into

343
00:15:00,433 --> 00:15:01,868
a nice low lunge.

344
00:15:01,868 --> 00:15:04,804
Take a second here to walk
the right knee back just a bit.

345
00:15:04,804 --> 00:15:08,431
You got this.
Front knee over front ankle.

346
00:15:08,431 --> 00:15:10,209
Then squeeze the 
inner thighs to the midline.

347
00:15:10,209 --> 00:15:12,345
Activate that root chakra,
pelvic floor.

348
00:15:12,345 --> 00:15:17,150
Palms come together 
and then slowly power up,

349
00:15:17,150 --> 00:15:18,484
hands to heart.

350
00:15:18,484 --> 00:15:20,012
Pause here.
Careful not to rush.

351
00:15:20,012 --> 00:15:21,320
Breathe into your belly first.

352
00:15:21,320 --> 00:15:22,691
Get the breath going.

353
00:15:26,227 --> 00:15:27,560
And then once 
you have that breath,

354
00:15:27,560 --> 00:15:29,562
once you have 
your foundation, inhale,

355
00:15:29,562 --> 00:15:31,164
reach fingertips 
up towards the sky.

356
00:15:31,164 --> 00:15:33,599
Big stretch.

357
00:15:33,599 --> 00:15:35,635
And then exhale, 
over towards the left.

358
00:15:35,635 --> 00:15:37,470
Pull the left hip crease back.

359
00:15:37,470 --> 00:15:40,006
Think about that Russian 
twist and then from here,

360
00:15:40,006 --> 00:15:44,010
then we'll take right elbow to
the outer edge of the left leg,

361
00:15:44,010 --> 00:15:46,712
left knee and we'll 
slowly work in our twist here.

362
00:15:46,712 --> 00:15:49,715
Breathing to find length.

363
00:15:49,715 --> 00:15:52,318
Breathing in to find 
length in and exhaling to twist.

364
00:15:52,318 --> 00:15:54,053
In time you can 
work to get your thumbs

365
00:15:54,053 --> 00:15:56,289
in towards your heart center.

366
00:15:56,289 --> 00:15:57,824
Breathe deep.

367
00:15:57,824 --> 00:15:58,991
Neck nice and long here.

368
00:15:58,991 --> 00:16:01,160
Shoulders away from the ears.

369
00:16:01,160 --> 00:16:03,138
Awesome work.
Big detoxifying twist here.

370
00:16:03,138 --> 00:16:05,097
Breath into the belly.

371
00:16:07,564 --> 00:16:10,469
Good and then slowly press into
the ball joint of that front big

372
00:16:10,469 --> 00:16:12,014
toe for stability here.

373
00:16:12,014 --> 00:16:14,307
You're gonna dial it 
all the way back to center.

374
00:16:14,307 --> 00:16:16,876
Move from your 
center as you inhale.

375
00:16:16,876 --> 00:16:18,411
Reach the arms all the way up.

376
00:16:18,411 --> 00:16:19,679
Big full body stretch here.

377
00:16:19,679 --> 00:16:20,813
Big breath.

378
00:16:20,813 --> 00:16:22,181
And then exhale to rain it down.

379
00:16:22,181 --> 00:16:24,313
Wiggle the fingertips this time.

380
00:16:24,313 --> 00:16:25,251
Counter stretch.

381
00:16:25,251 --> 00:16:26,586
Straighten the front leg.

382
00:16:26,586 --> 00:16:27,887
Pull the left hip crease back.

383
00:16:27,887 --> 00:16:30,056
Flex your left 
toes towards your face,

384
00:16:30,056 --> 00:16:31,204
your third eye.

385
00:16:31,204 --> 00:16:35,494
Inhale in here and then exhale
to roll all the way through.

386
00:16:35,494 --> 00:16:39,899
Bring a little inner smile
back to the dance here and then

387
00:16:39,899 --> 00:16:42,602
you're gonna bring 
the hands to the earth,

388
00:16:42,602 --> 00:16:44,136
back to all fours here.

389
00:16:44,136 --> 00:16:45,805
We're gonna end 
with a little core lift

390
00:16:45,805 --> 00:16:47,907
so curl the toes under.

391
00:16:47,907 --> 00:16:50,343
Inhale in, exhale,
lift the knees

392
00:16:50,343 --> 00:16:53,512
and let them 
hover nice and easy.

393
00:16:53,512 --> 00:16:54,847
Gaze straight down.

394
00:16:54,847 --> 00:16:56,215
Hovering table here.

395
00:16:56,215 --> 00:16:58,484
We start to shake, we start 
to welcome a little heat.

396
00:16:58,484 --> 00:16:59,318
You're doing awesome.

397
00:16:59,318 --> 00:17:02,088
Breathing deep here.

398
00:17:02,088 --> 00:17:04,824
Finding the Suhka, the ease,
the grace here

399
00:17:04,824 --> 00:17:06,925
as you claw 
through the fingertips.

400
00:17:06,925 --> 00:17:08,394
If you have to 
have a little more here

401
00:17:08,394 --> 00:17:10,930
you might bring 
one knee into center.

402
00:17:10,930 --> 00:17:12,431
And then release it.

403
00:17:12,431 --> 00:17:15,166
And then you might bring 
the other knee into center.

404
00:17:15,166 --> 00:17:15,902
And then release it.

405
00:17:15,902 --> 00:17:17,970
Everyone we're pressing 
away from the yoga mat.

406
00:17:17,970 --> 00:17:20,071
We're here for three, two.

407
00:17:20,071 --> 00:17:22,974
Slow descend of 
the knees on one.

408
00:17:22,974 --> 00:17:24,175
Nice, soft landing.

409
00:17:24,175 --> 00:17:27,146
This time you're gonna cross
your left ankle over your right.

410
00:17:27,146 --> 00:17:31,250
Be mindful here as you 
slowly take your center back.

411
00:17:31,250 --> 00:17:33,386
You're gonna drag your 
fingertips back in space and

412
00:17:33,386 --> 00:17:35,851
we're gonna 
come all way through

413
00:17:35,851 --> 00:17:38,766
mindfully to Sukhasana.

414
00:17:38,766 --> 00:17:40,559
Flip those palms up 
towards the sky.

415
00:17:40,559 --> 00:17:42,194
Lift your heart, your chest.

416
00:17:42,194 --> 00:17:44,196
Align head over heart,
heart over pelvis.

417
00:17:44,196 --> 00:17:46,714
Take the deepest 
breath you've taken all year.

418
00:17:46,714 --> 00:17:50,336
Inhale and exhale with 
sound out through the mouth.

419
00:17:50,336 --> 00:17:51,470
Relax your shoulders down.

420
00:17:51,470 --> 00:17:52,905
(sighs)

421
00:17:52,905 --> 00:17:53,839
Two more just like that.

422
00:17:53,839 --> 00:17:55,374
Inhale, lots of love in.

423
00:17:55,374 --> 00:17:56,762
Breathe.

424
00:17:57,743 --> 00:17:59,111
And let something go.

425
00:17:59,111 --> 00:18:00,379
(sighs)

426
00:18:00,379 --> 00:18:02,330
And one more, make it awesome.
Here we go.

427
00:18:04,478 --> 00:18:05,685
Empty it out.

428
00:18:05,685 --> 00:18:06,886
(sighs)

429
00:18:08,047 --> 00:18:09,355
Pause here.

430
00:18:09,355 --> 00:18:10,957
Maybe bring 
index finger to thumb.

431
00:18:10,957 --> 00:18:12,692
Maybe not.

432
00:18:12,692 --> 00:18:13,593
Find what feels good.

433
00:18:13,593 --> 00:18:14,560
Try not to fidget here.

434
00:18:14,560 --> 00:18:18,166
Just notice how you feel, 
your vibration, your mood.

435
00:18:33,012 --> 00:18:37,750
Taking one more quiet 
moment to just lean in,

436
00:18:37,750 --> 00:18:39,752
collect yourself.

437
00:18:41,454 --> 00:18:44,724
Tap into that magic.

438
00:18:44,724 --> 00:18:47,560
The magic of yoga where you can
come on to your mat feeling one

439
00:18:47,560 --> 00:18:51,731
way and then step off your mat
feeling completely transformed.

440
00:18:51,731 --> 00:18:54,333
It is magic and it's magic
that I think we all possess,

441
00:18:54,333 --> 00:18:57,707
these tools, 
these power tools to

442
00:18:59,071 --> 00:19:03,542
shape the way we move 
and guide the way we feel.

443
00:19:03,542 --> 00:19:06,796
Which of course 
influences the way we act

444
00:19:06,796 --> 00:19:10,216
and converse with others.

445
00:19:10,216 --> 00:19:12,184
So in a nutshell, you rock.

446
00:19:12,184 --> 00:19:15,955
Thank you for taking the time
to practice with me and with so

447
00:19:15,955 --> 00:19:17,490
many beautiful 
people around the world.

448
00:19:17,490 --> 00:19:18,858
We're gonna bring 
the palms together.

449
00:19:18,858 --> 00:19:20,192
Thumbs right up 
to the third eye.

450
00:19:20,192 --> 00:19:21,670
Take a deep breath in.

451
00:19:23,035 --> 00:19:25,093
And exhale to close.

452
00:19:25,093 --> 00:19:29,099
We bow and whisper, "Namasate."

453
00:19:30,239 --> 00:19:34,488
(gentle music)