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- What's up party people

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and welcome to 
Yoga with Adriene.

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I'm Adriene and this is Benji.

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And today we have 
yoga for manual labor.

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So this is going to be a 
great practice for anyone

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who uses their body a 
lot throughout the day.

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This is also a really 
great one if you just need

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some stretch and 
chill and some restores.

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This is a great 
one to wind down.

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

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(upbeat music)

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Alright my darlin', let's begin
laying down, yay (laughs).

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Take your time, 
getting all down to the ground.

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Get down nice and low

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and we're gonna bring 
the feet as wide as your mat

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and allow the knees 
to fall into center.

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A lot of you 
have done this before

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but if you haven't, 
you want to get a point

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where you can relax.

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You don't have 
to hold your legs up

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so you can really let go.

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The femur kind of 
comes and snuggles into

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its place here and you 
might even start to feel

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little stretch through the
tops of the thighs already.

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And then I hope you 
have your shoes off by now,

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you hard worker, but if you
can also take your socks off

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today it might be a good 
idea to really just allow

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your feet to 
breathe and be barefoot.

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Alright gently but 
physically press into your head,

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lift your chest 
up off the ground

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and then we're gonna just 
draw the shoulder blades in

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and down so we're 
not gonna force anything

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but we just want to 
create a little space.

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So we don't focus 
right or wrong here.

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Just create space.

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And then allow your 
hands to fall where everything

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naturally falls, 
that feels really good.

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So it could be cactus arms.

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It could just be 
blah to the side, hah,

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could be down at your sides.

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So I want you to just 
really come into a place

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where you can start 
to relax and let go.

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(inhales)

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And if you are really 
low on energy, its okay.

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You'll just make do 
with what you've got

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but try to just focus 
on being present instead

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of I don't know if this was
the right video or this and that.

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It's all good.

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I think this time is valuable
no matter how you put it.

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So tuck your 
chin into your chest,

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take a deep breathe in.

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(inhales)

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And use this big old 
exhale to just arrive here now.

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(exhales noisily)

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So whatever it is you do,

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with your body with 
your spirit and your focus,

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let's use this time to 
counter all that great work,

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hard work and restore.

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Close your eyes 
and notice your breath.

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See if you can take 
longer inhales (inhales)

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and see if you can extend the
exhales to be a little longer,

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a little smoother.

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Again if you get sleepy, 
weepy here that's all good.

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Let's just see what 
happens staying in the moment.

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You don't have to 
perform or meet any task here.

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Just use your 
breath (exhales noisily)

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to enjoy the ride.

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Keep the feet where they are.

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We're gonna bring both 
knees over to the left.

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(inhales)

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You'll start to feel a 
deeper stretch in the top

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of the right thigh, 
stretch through the psoas here

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as you reach your right knee
towards the front left corner

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of the mat (inhales).

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You can relish a little 
compression the left glute.

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And soften through your feet.

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Make sure you're not 
gripping through your toes.

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Make any adjustments 
as needed with your arms

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and then take a deep breath in.

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(inhales)

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And a long juicy breath out.

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(exhales noisily)

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Great, connect to 
your core just a little bit

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to protect the joint, 
navel draws in.

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We are always moving 
as one connected being,

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one moving part.

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This awareness will 
help you in your job

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whatever it is you do

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and then take it over to the
other side, nice and slow,

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experiencing ah what it 
feels like to take the knees

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to the opposite 
side and breathe nice,

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long, full, deep breaths.

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(inhales)

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Again notice if 
you're clenching anywhere

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or you might have a little 
tension (exhales noisily).

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Continuing to ride 
the wave of the breath.

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We'll inhale in and use an 
exhale to connect your center,

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your abdominals and come 
all the way back through.

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Awesome, walk the feet together

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then we're gonna 
lift the right leg up

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and send the left leg out

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and you're gonna 
interlace your fingertips

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behind your right thigh and
just slowly, you don't have to

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bring it straight, but 
slowly send the right leg up

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and then bring 
it down (exhales).

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And try to sync up with 
your breath, bring it up.

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(inhales)

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And bring it down 
(exhales noisily)

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and then that's the 
structure but you can start to

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find a little 
freedom within that

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so you can start to squeeze
the leg up a little closer

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towards your face.

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You can start to 
point and flex the foot.

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Rotate the ankle.

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You can spend a 
couple of breathes here

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with the leg extended up high,
allowing the blood to flow

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opposite directions.

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This is really great if 
you're on your feet all day.

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And just keep the 
shoulders relaxed, chest open.

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(exhales)

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After a little bit of time here,

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we're gonna bring the 
hands to interlace on the shin

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and then we're gonna squeeze
the right knee up towards

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the right shoulder.

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So you're gonna open your right
knee up a little bit here.

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Great and if this is 
too much for the legs,

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you can bend the left knee, 
bring the left foot

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to the ground and breathe here.

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Otherwise extend 
that left leg out long.

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Take a deep 
breathe in (inhales).

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This should feel awesome as
you exhale guide the right knee

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over towards left side body.

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You might hook your right
foot on your left inner thigh

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and then open up your right
arm so far to the right today

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that you can almost if 
not maybe bring your right

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shoulder down to the ground.

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Inhale lot to love in 
(inhales noisily).

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And exhale lot to 
love out (exhales noisily).

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Slowly bring it back to 
center, squeeze right knee

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all the way out this 
time towards your heart space

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a little further in.

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And then peel your 
nose up towards your knee

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and point your left toes.

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And your right toes.

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(inhales)

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Stretching the tops of the feet,

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we're engaging the 
muscles in your belly

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and sending more awareness
up and down through the spine

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with each breath 
creating more spaciousness,

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one more inhale and 
then exhale release, oh yeah.

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Oh yeah!

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Bring the left 
leg up, right leg out.

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Here we go.

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Interlace the fingertips 
behind your left thigh,

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take your time.

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Here we go, bending left
knee, squeezing it in towards

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the chest or in 
towards your face

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and then just 
extending that leg up.

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Start to 
activate your both legs.

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So that you know 
the structure here,

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bending and lifting.

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This can be a 
little, not a little,

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this can be a lot 
different for everyone.

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So I'm not asking you to 
come into this yoga shape

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but rather to 
really find what feels good

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or find what serves 
your body best today

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so you might not 
straighten the leg here.

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You might keep it nice and bent.

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You might maybe on 
your feet all day enjoy

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sending the leg up and 
letting it stay there for

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a couple of breath 
cycles in and out, in and out.

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(exhales noisily)

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You might start 
to rotate the ankle.

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(exhales noisily)

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(inhales noisily)

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Everyone deepen your 
breath (exhales noisily)

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(inhales noisily)

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nourish thy soul 
with full deep breaths.

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Cuing the brain oh 
its time to chill, relax,

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soften restore 
balance, yeah! Yeah!

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And then when you're ready

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we're gonna release 
interlace on the shin

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and squeeze left knee 
up towards your shoulder.

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Enjoy this time on the ground.

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Love the ground, breathe deep.

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(inhales noisily) 
(exhales noisily)

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(inhales noisily) 
(exhales noisily)

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And then supine 
twist, here we go.

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Left knee is guided 
over towards the right.

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Which should mean the 
heart space down in the ground

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and reach out towards the left.

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You could hook your left toes
and your left, excuse me,

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your right inner 
thigh and breathe deep here.

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Such a fabulous 
release but the breath is

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really what makes it

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loving, kind, beneficial.

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(breathing slowly)

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Awesome, guide it all 
the way back through.

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Beautiful, this time 
we're gonna squeeze left knee

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up towards your heart center,
your figurative heart space

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and point the right toes, 
point the left toes

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and peel it up 
(breathing noisily).

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Breathing deep 
(breathing noisily).

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And then we'll release.

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Awesome both feet come to
the ground here, Bridge Pose.

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We're gonna send 
the toes towards,

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point the toes towards the front

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and you're gonna walk the
heels up towards your fingers

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and then you're gonna 
imagine you're squeezing

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an imaginary ball 
between your thighs

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so there's a little 
bit of engagement here

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as you life the 
tailbone, slowly up,

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and slow and 
steady hips lift up.

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We reach the glutes 
towards the back so that

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the knees sorry, 
getting really in the zone here.

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(breathing noisily)

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And then slowly release it down

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so as a new teacher, its kind
of really helpful to do the

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movements and talk 
but then once you really

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train yourself and 
practice as a teacher to

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guide people and just really
guide them with your voice

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its hard to actually 
do both at the same time.

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(inhales)

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Two more, here we go.

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Setu bandhasana, 
press into the feet

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and just let 
this be restorative.

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You don't have to power 
up and squeeze the glutes

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like you would in gym class.

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Just slow and steady.

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Let it be about the 
articulation of the spine

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as you press into all 
four corners of the feet,

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lift the tailbone and slowly
make your way all the way up.

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Lift the chest 
more towards the chin

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and then lift your 
chin up towards the sky.

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Inhale in, imagine that 
ball or that block between

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your thighs and 
then slow and steady,

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articulate and gentle release.

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Yes!

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One more time, 
inhale, lift the tail bone up.

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(inhales noisily)

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Yogis, try this time,


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if you want to 
interlace the fingertips

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behind you, walk the 
shoulder blades underneath,

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find your bind.

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Lift and squeeze

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and maybe chest to chin

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and chin to the sky.

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(breathing noisily)

249
00:11:18,211 --> 00:11:19,746
Inhale (inhales)

250
00:11:19,746 --> 00:11:23,917
exhale to cue your release 
nice and slow and steady.

251
00:11:27,420 --> 00:11:28,588
Wonderful.

252
00:11:28,588 --> 00:11:30,290
Walk the feet together here.

253
00:11:30,290 --> 00:11:34,127
We're gonna allow the 
knees to slowly open (inhales)

254
00:11:34,127 --> 00:11:35,795
bring your hands to your belly

255
00:11:35,795 --> 00:11:39,098
and close your eyes and just
take a couple of solid breaths.

256
00:11:39,098 --> 00:11:40,033
In and out.

257
00:11:41,834 --> 00:11:44,837
(breathing noisily)

258
00:11:54,747 --> 00:11:57,083
Cool, we're gonna 
slowly turn to one side

259
00:11:57,083 --> 00:12:00,787
any side Yogi's trace 
come through fetal position

260
00:12:00,787 --> 00:12:04,123
and then we're gonna 
press slowly all the way up

261
00:12:04,123 --> 00:12:07,160
and we're gonna 
send the legs out long.

262
00:12:07,160 --> 00:12:09,896
Oh yeah feel 
the blood flow here.

263
00:12:11,397 --> 00:12:13,199
If you need to lift 
your hips on something

264
00:12:13,199 --> 00:12:16,002
you can just make it a 
little bit easier to sit up

265
00:12:16,002 --> 00:12:17,170
nice and tall.

266
00:12:18,905 --> 00:12:20,773
And then when you get there,
you're gonna lift the knees

267
00:12:20,773 --> 00:12:22,475
just a little bit so that 
you can dig the heels into

268
00:12:22,475 --> 00:12:24,877
the ground and we're 
gonna inhale reach for the sky

269
00:12:24,877 --> 00:12:29,182
and exhale, think up 
and over as you come into

270
00:12:29,182 --> 00:12:32,118
a Forward Fold, 
Seated Forward Fold.

271
00:12:32,118 --> 00:12:34,554
So start with a little 
bit of focus with the breath

272
00:12:34,554 --> 00:12:37,757
and the back (inhales) 
send breath into your back

273
00:12:37,757 --> 00:12:40,393
but you should literally 
be able to feel your breath,

274
00:12:40,393 --> 00:12:43,596
stretch the skin 
of your back here.

275
00:12:43,596 --> 00:12:45,164
And once if you 
like you got the ticket

276
00:12:45,164 --> 00:12:47,600
you can of course take 
your gaze away from the video

277
00:12:47,600 --> 00:12:52,071
and bring your head 
toward the middle of your legs.

278
00:12:52,071 --> 00:12:55,975
If it doesn't make it, 
no problemo, no problem.

279
00:12:56,943 --> 00:12:59,746
See if you can use your 
breaths to create more space.

280
00:12:59,746 --> 00:13:03,916
I said breath, it sounded like
breast but I meant breath.

281
00:13:05,551 --> 00:13:07,153
Relax the shoulder.

282
00:13:09,188 --> 00:13:11,924
And then in your own time, if 
it's right for your body today

283
00:13:11,924 --> 00:13:14,994
so I wanted to 
serve you today for sure,

284
00:13:14,994 --> 00:13:16,829
you might start to 
straighten your legs,

285
00:13:16,829 --> 00:13:19,899
but if that seems more 
like a task and not something

286
00:13:19,899 --> 00:13:21,334
that would feel really great,

287
00:13:21,334 --> 00:13:23,569
then lets ditch it 
today, but you can try to

288
00:13:23,569 --> 00:13:25,271
straighten the legs.

289
00:13:25,271 --> 00:13:28,274
(breathing noisily)

290
00:13:28,274 --> 00:13:32,445
And just keep listening,
what feels good, what serves.

291
00:13:33,379 --> 00:13:36,382
(breathing noisily)

292
00:13:40,086 --> 00:13:43,022
Awesome then slowly release,

293
00:13:43,022 --> 00:13:44,757
you're gonna 
catch the right knee.

294
00:13:44,757 --> 00:13:47,427
You're gonna hug the 
right knee into your chest

295
00:13:47,427 --> 00:13:49,095
send the right fingertips behind

296
00:13:49,095 --> 00:13:52,999
and big lift up through the
heart, inhale, exhale, twist.

297
00:13:52,999 --> 00:13:56,102
Left foot is flexed, 
strong left leg,

298
00:13:56,969 --> 00:13:59,439
inhale in (inhales)

299
00:13:59,439 --> 00:14:04,410
and exhale twist 
(exhales noisily).

300
00:14:04,410 --> 00:14:06,813
Beautiful, now from here, 
you're gonna bring that

301
00:14:06,813 --> 00:14:09,530
heart center back to stack, 


302
00:14:09,530 --> 00:14:10,950
head over heart, 
heart over pelvis.

303
00:14:10,950 --> 00:14:14,484
We're actually gonna 
cross the right ankle over the

304
00:14:14,484 --> 00:14:16,155
top of the left thigh

305
00:14:16,155 --> 00:14:18,391
and you're gonna lean back 
and we're gonna come into

306
00:14:18,391 --> 00:14:19,959
a little figure of four here

307
00:14:19,959 --> 00:14:21,894
so you can adjust your stance.

308
00:14:21,894 --> 00:14:24,363
Fingertips are 
pointing towards your body.

309
00:14:24,363 --> 00:14:27,734
We're gonna stretch here
lifting through the upper chest,

310
00:14:27,734 --> 00:14:31,003
lifting, lifting, 
lifting, you can walk your

311
00:14:31,003 --> 00:14:34,907
booty closer to your 
heel for a deeper stretch,

312
00:14:38,177 --> 00:14:41,814
inhale in, 
exhale release (exhales).

313
00:14:41,814 --> 00:14:44,250
And this time 
we'll hug the right knee.

314
00:14:44,250 --> 00:14:46,853
That's the left, hug the left
knee all the way up and in.

315
00:14:46,853 --> 00:14:51,190
Left fingertips come 
behind and we twist to the left.

316
00:14:51,190 --> 00:14:54,360
I do declare

317
00:14:55,243 --> 00:14:57,411
inhale lift and lengthen,

318
00:14:58,464 --> 00:15:00,633
exhale, turn into your twist.

319
00:15:02,702 --> 00:15:06,272
One more time, inhale 
squeeze and lift (inhales).

320
00:15:06,272 --> 00:15:10,376
Exhale (exhales noisily) twist.

321
00:15:10,376 --> 00:15:13,279
Awesome bring it back to center.

322
00:15:13,279 --> 00:15:17,483
Cross the left ankle over 
the top of the right thigh.

323
00:15:17,483 --> 00:15:20,419
Bring the 
fingertips behind, lean back.

324
00:15:20,419 --> 00:15:23,723
Laid back and we come 
into our figure four here.

325
00:15:23,723 --> 00:15:24,991
So this side will be different.

326
00:15:24,991 --> 00:15:27,226
You may not get as 
close to your heel as you did

327
00:15:27,226 --> 00:15:29,362
on the other 
side but just check in

328
00:15:29,362 --> 00:15:31,030
and stretch the shoulders.

329
00:15:31,030 --> 00:15:32,665
We are also 
stretching through the forearms

330
00:15:32,665 --> 00:15:37,270
and the hands, the wrists, 
breathe deep, breathing

331
00:15:37,270 --> 00:15:39,906
if your body is kind of 
shaking here, prana style,

332
00:15:39,906 --> 00:15:42,074
that's the ticket, you 
are not weak, you are strong

333
00:15:42,074 --> 00:15:43,843
and oh so alive.

334
00:15:43,843 --> 00:15:46,379
Take one more breath, 
inhale, lift your heart,

335
00:15:46,379 --> 00:15:51,089
and then exhale 
gently release everything.

336
00:15:52,218 --> 00:15:56,022
Fabulous work, okay from here
we're gonna inhale, sit up

337
00:15:56,022 --> 00:15:57,623
nice and tall.

338
00:15:57,623 --> 00:16:01,894
You're gonna bend both knees,
bring both feet to the ground.

339
00:16:01,894 --> 00:16:05,331
And then we're gonna slide the 
right, its wrong with me today,

340
00:16:05,331 --> 00:16:08,134
slide the left leg 
all the way underneath

341
00:16:08,134 --> 00:16:11,604
coming into 
gomukhasana legs or cow legs.

342
00:16:11,604 --> 00:16:16,309
So left heel is gonna come in,
right leg's gonna cross over

343
00:16:16,309 --> 00:16:19,312
and you might stay here 
or you're gonna continue the

344
00:16:19,312 --> 00:16:21,514
journey bringing the 
knees a little more in alignment

345
00:16:21,514 --> 00:16:24,851
by coming forward 
and then sitting back.

346
00:16:28,621 --> 00:16:31,657
And then I'm really suggesting
that you just stay upright

347
00:16:31,657 --> 00:16:33,426
but if you want to come 
forward, of course you can

348
00:16:33,426 --> 00:16:35,294
but find a little opposition.

349
00:16:35,294 --> 00:16:37,463
So even though we 
want to enjoy the stretch

350
00:16:37,463 --> 00:16:40,166
and the 
restorative aspect of this,

351
00:16:40,166 --> 00:16:41,667
we have to stay a little active.

352
00:16:41,667 --> 00:16:44,637
So draw the navel in 
and up, lift your heart.

353
00:16:44,637 --> 00:16:47,707
Again it is an 
option to bow forward,

354
00:16:49,275 --> 00:16:52,545
but for most this 
would be enough here.

355
00:16:52,545 --> 00:16:55,548
(breathing noisily)

356
00:17:01,721 --> 00:17:04,957
Awesome, awesome, now 
inhale reach for the sky.

357
00:17:04,957 --> 00:17:07,926
(inhales) Exhale you're 
gonna take your fingertips

358
00:17:07,926 --> 00:17:10,229
to the left and behind you.

359
00:17:10,229 --> 00:17:12,365
You're gonna lift up the bum.

360
00:17:12,365 --> 00:17:14,099
You're gonna bring 
it all the way around

361
00:17:14,099 --> 00:17:15,601
keep the toes of 
the feet really in

362
00:17:15,601 --> 00:17:19,472
and come all the 
way to gomukhasana on

363
00:17:19,472 --> 00:17:20,906
the other side of the legs.

364
00:17:20,906 --> 00:17:22,808
Now you should have 
the left leg on top.

365
00:17:22,808 --> 00:17:25,912
You'll make your same 
adjustments by coming forward

366
00:17:25,912 --> 00:17:28,013
to get the knees together.

367
00:17:28,013 --> 00:17:29,582
And then sending it back.

368
00:17:29,582 --> 00:17:32,318
Same thing, 
definitely acknowledge

369
00:17:32,318 --> 00:17:33,853
how this side is different.

370
00:17:33,853 --> 00:17:38,024
Oh okay 
(breathing noisily) (murmurs)

371
00:17:39,792 --> 00:17:42,561
and then we 
return to the breath.

372
00:17:44,797 --> 00:17:47,733
(breathing slowly)

373
00:17:53,639 --> 00:17:55,641
Alright from here we're 
gonna cross the right ankle

374
00:17:55,641 --> 00:17:58,711
over the left and 
come all the way through.

375
00:17:58,711 --> 00:18:00,279
We're going to 
Downward Facing Dog.

376
00:18:00,279 --> 00:18:01,514
We're not going to be here long

377
00:18:01,514 --> 00:18:02,581
'cause I know the arms 
are probably tired.

378
00:18:02,581 --> 00:18:06,719
We want to give a 
little bit of an inversion here

379
00:18:06,719 --> 00:18:08,854
to help pick you up

380
00:18:08,854 --> 00:18:11,490
so lift the hips up high

381
00:18:11,490 --> 00:18:14,126
get your head 
underneath your heart space

382
00:18:14,126 --> 00:18:17,830
and pedal it out and 
just use these breaths here

383
00:18:17,830 --> 00:18:21,367
to really (inhales) stretch 
and find what feels good.

384
00:18:21,367 --> 00:18:23,669
Use the breath to 
really anchor your attention

385
00:18:23,669 --> 00:18:25,905
and the sensations of your body,

386
00:18:25,905 --> 00:18:29,608
press into all 
fingerprints (inhales).

387
00:18:29,608 --> 00:18:31,610
Then we'll lift one leg up,
doesn't matter which one,

388
00:18:31,610 --> 00:18:33,779
all the way up (inhales).

389
00:18:33,779 --> 00:18:36,482
Rotate through the ankle, 
bend the knee, open up,

390
00:18:36,482 --> 00:18:40,486
(exhales noisily) and 
then lower it down (inhales).

391
00:18:40,486 --> 00:18:44,023
Next leg all the way 
up (exhales noisily).

392
00:18:44,023 --> 00:18:46,459
Breathe, press 
into both palms evenly.

393
00:18:46,459 --> 00:18:47,860
Maybe bend the knee.

394
00:18:47,860 --> 00:18:49,676
Open it up.

395
00:18:49,676 --> 00:18:51,797
Then all the way down.

396
00:18:51,797 --> 00:18:54,100
Then lion's breath here we go.

397
00:18:54,100 --> 00:18:55,234
Don't let me down.

398
00:18:55,234 --> 00:18:56,202
Don't let yourself down.

399
00:18:56,202 --> 00:18:58,571
Inhale in (inhales noisily)

400
00:18:58,571 --> 00:19:02,575
then exhale lion's breath
tongue out (exhales noisily)

401
00:19:02,575 --> 00:19:03,943
and one more just 
in case your missed it.

402
00:19:03,943 --> 00:19:06,579
Inhale in (inhales noisily),

403
00:19:06,579 --> 00:19:10,750
lion's breath tongue out
(exhales noisily).

404
00:19:11,751 --> 00:19:13,986
Awesome slow and with control

405
00:19:13,986 --> 00:19:17,656
knees will come all 
the way to the ground.

406
00:19:17,656 --> 00:19:20,559
We will swing 
the legs to one side.

407
00:19:21,427 --> 00:19:25,231
And come all the 
way back to lying down.

408
00:19:25,231 --> 00:19:26,065
Nice work.

409
00:19:34,206 --> 00:19:35,975
Alright so when you get there,
you can let the lower body

410
00:19:35,975 --> 00:19:40,479
start to relax, really, 
really relax in Shavasana.

411
00:19:40,479 --> 00:19:43,149
So from the waist down 
just kind of shake it loose,

412
00:19:43,149 --> 00:19:47,219
let the muscles 
grow, heavy, heavy, heavy.

413
00:19:47,219 --> 00:19:49,088
Cool, you're gonna 
take your right hand,

414
00:19:49,088 --> 00:19:50,890
use it draw it 
across your chest here

415
00:19:50,890 --> 00:19:54,126
take your left hand to 
guide it a little deeper down,

416
00:19:54,126 --> 00:19:56,996
start to stretch 
through the arm, the shoulder,

417
00:19:56,996 --> 00:20:00,166
and again lower body is 
starting to really get heavy

418
00:20:00,166 --> 00:20:01,000
and relax.

419
00:20:02,068 --> 00:20:05,071
(breathing noisily)

420
00:20:09,108 --> 00:20:11,277
and then come back to center.

421
00:20:11,277 --> 00:20:12,745
Lower body still heavy

422
00:20:12,745 --> 00:20:16,916
and we take the left arm 
over (breathing noisily).

423
00:20:18,150 --> 00:20:18,984
Relax.

424
00:20:22,655 --> 00:20:24,523
Awesome, then you're 
gonna take your hands,

425
00:20:24,523 --> 00:20:26,225
interlace the fingertips.

426
00:20:26,225 --> 00:20:28,394
You're gonna press the 
palms forward up towards

427
00:20:28,394 --> 00:20:29,915
the sky just 
really stretch, stretch,

428
00:20:29,915 --> 00:20:32,898
stretch through the palms

429
00:20:32,898 --> 00:20:34,244
and if you want to 
maximize the stretch

430
00:20:34,244 --> 00:20:36,635
try to bring your 
thumbnails and your pinky nails

431
00:20:36,635 --> 00:20:39,271
if you have them 
towards your face and plug the

432
00:20:39,271 --> 00:20:42,208
shoulders down and 
then press your knuckles up

433
00:20:42,208 --> 00:20:43,542
towards the sky.

434
00:20:46,979 --> 00:20:48,180
I don't know if its 
just the mood I'm in

435
00:20:48,180 --> 00:20:50,249
but staring at your hands
like this for a little while

436
00:20:50,249 --> 00:20:51,750
is kind of trippy.

437
00:20:53,119 --> 00:20:54,820
Its kind of like when 
you write the same word

438
00:20:54,820 --> 00:20:57,923
over and over 
and it looks weird.

439
00:20:57,923 --> 00:20:59,592
Alright from here, you're 
gonna love this next move.

440
00:20:59,592 --> 00:21:03,829
Inhale and keep the 
lower body really relaxed.

441
00:21:03,829 --> 00:21:05,731
And then exhale bend the elbows,

442
00:21:05,731 --> 00:21:09,602
bring the hands up 
and behind the head,

443
00:21:09,602 --> 00:21:12,071
create a little 
pillow for your head,

444
00:21:12,071 --> 00:21:13,405
open the elbows wide

445
00:21:13,405 --> 00:21:15,341
you can extend the 
thumbs and give yourself

446
00:21:15,341 --> 00:21:19,278
a little head massage,
little neck massage.

447
00:21:19,278 --> 00:21:21,013
(breathing noisily)

448
00:21:21,013 --> 00:21:22,114
Take a deep breath in.

449
00:21:22,114 --> 00:21:23,883
Smell your armpits, 
those pheromones

450
00:21:23,883 --> 00:21:25,384
we haven't showered post-work.

451
00:21:25,384 --> 00:21:29,555
Man you are amazing 
human (inhales) so good.

452
00:21:31,157 --> 00:21:32,725
This is the good stuff.

453
00:21:32,725 --> 00:21:35,561
Way to take some time 
for yourself to restore.

454
00:21:35,561 --> 00:21:37,062
A little really 
does go a long way

455
00:21:37,062 --> 00:21:40,499
so (inhales) I hope 
you feel awesome

456
00:21:40,499 --> 00:21:44,570
or you are on the 
way to feeling a 100%.

457
00:21:44,570 --> 00:21:47,573
I admire you if you're 
taking time to practice

458
00:21:47,573 --> 00:21:50,576
and this one is 
for my friend Kailey

459
00:21:51,710 --> 00:21:54,280
and for all the 
people who get out of bed

460
00:21:54,280 --> 00:21:57,216
and put their best foot forward.

461
00:21:57,216 --> 00:22:01,620
Say yes to adventure, 
trust the flow (inhales).

462
00:22:01,620 --> 00:22:04,757
You can stay here or you 
can slowly release the arms,

463
00:22:04,757 --> 00:22:07,259
gently at your side and 
just allow everything to

464
00:22:07,259 --> 00:22:08,928
grow heavy and soft.

465
00:22:12,398 --> 00:22:14,466
Close your eyes, 
take a deep breath in.

466
00:22:14,466 --> 00:22:16,602
(inhales noisily)

467
00:22:16,602 --> 00:22:18,971
And exhale let everything go.

468
00:22:18,971 --> 00:22:21,807
(exhales noisily)

469
00:22:22,741 --> 00:22:24,843
Thank you so much for sharing
your time and your energy

470
00:22:24,843 --> 00:22:28,881
with me and the Yoga 
with Adriene community.

471
00:22:28,881 --> 00:22:31,633
Please share this video

472
00:22:31,633 --> 00:22:34,620
or another practice 
with someone you think

473
00:22:34,620 --> 00:22:36,922
might benefit from it

474
00:22:36,922 --> 00:22:39,792
and I'll see you next time.

475
00:22:39,792 --> 00:22:41,160
Namaste.

476
00:22:41,160 --> 00:22:43,662
(upbeat music)