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- What's up everyone?

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And welcome to 
Yoga with Adriene.

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I'm Adriene and today, 
we have yoga for musicians.

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This is an awesome 
practice for anyone

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who's wanting to tend 
to the neck, the shoulders,

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the arms, the wrists.

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We're gonna build 
it from the ground up

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from the soles of the feet up.

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But I really, I don't know,

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many people who could 
not benefit from working on

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on the areas that 
we're targeting today.

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

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(upbeat music)

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All right dudes and dudettes,

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let's begin standing 
today with the feet

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at least hip width apart.

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So just stand 
with nice firm ground,

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wherever you feel solid.

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So no need to zip it up tight.

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Give yourself a 
little bit of space.

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This would be a good 
practice to take off your socks.

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So if it's a little bit chilly, 
you know, that's fine

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but try to take off your socks

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'cause we're gonna 
start with the feet today.

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So go ahead, it's 
okay to look down today

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and look at your feet and see
if your toes are pointing out

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or maybe they tend to point in.

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And there's no 
right or wrong here

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and definitely 
no toxic thoughts.

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Let's not start our 
practice out that way.

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Have enough of 
that off the mats.

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Cultivate a little 
positivity on the mat.

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And see if you 
can bring your toes

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to where they 
are pointing forward.

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And then when you're ready,

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lift the toes and try to put

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your pinky toe down first

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and then put all your toes down.

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Basically, we're not 
trying to master anything

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but just create 
a little awareness

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from the ball 
joint of the big toe

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to the ball joint 
of the pinky toe.

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So let's try that 
again, lift all your toes

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and then try to put them down

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just with 
mindfulness one at a time.

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It's hard.

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Then root back into the 
back corners of your heels

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as you now sit up nice 
and tall and lift your gaze.

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Stand up nice and 
tall and lift your gaze.

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And then energetically,

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you just kind of 
lift the kneecaps.

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Think about lifting 
from your arches of your feet

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and you're gonna lift 
up through the front body

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just to stand up a little taller

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and just take a nice 
natural big stretch here.

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Maybe creating an X shape 
with the body a little bit.

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So you're just gonna reach
in any way that feels good.

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And we're doing this 
to just kind of notice

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what's going on particularly 
in the upper body perhaps.

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The neck, the shoulders, 
the upper back body.

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Kind of a way of taking stock.

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And then when you're ready, 
draw your palms together

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and you're gonna 
interlace the fingertips.

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And then we're gonna start by
pressing the palms forward.

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And so we're 
starting to get a stretch

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through the wrists here 
and through the forearms

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but we're gonna 
go a little further

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by bending the knees slightly

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and keep this awareness 
that you kind of began with

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with the feet as you 
slowly press the palms forward

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and drop your 
chin to your chest.

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And so you're 
feeling that stretch

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through the upper 
back body, the lats.

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And you might notice already
your intuition to breathe

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a little deeper here is right.

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So if you're holding your 
breath, let's change that,

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it's all good and 
let's breathe deep.

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And just let the
head hang down here.

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And if you're super 
tired, no big deal, man.

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Just give it your best shot.

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Try to stay 
committed to this video.

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It's not a long one, right?

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So we're doing 
very efficient movement

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in a short amount of time.

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Alright, then you're 
gonna continue this journey

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of pressing into the feet

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and you're gonna reach the
pinkies forward, up and back

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as you slowly reach 
all the way up to the sky.

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Oh, and let any sounds that
wanna come out here come out

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and you're gonna press into the
back two corners of the heel

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and you're gonna stretch 
from one side to the other,

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a little teeter-totter.

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And I invite you to 
close your eyes here

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since you have a 
nice strong stance

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and hopefully you feel stable

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and just feel the 
sensation and the length.

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You can even like 
feel not just the muscles

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but the skin stretch 
as you teeter-totter

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and the blood 
flows opposite direction

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of your fingertips 
and your hands

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which you likely use a lot.

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And then stick with it.

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I know the arms are 
getting tired so stick with it

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and just send a little awareness
to your center or your core

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so draw the navel 
in a little bit here,

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lower belly in a little.

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And then bring 
your back to center,

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reach the 
fingertips up, break free

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and then exhale, rain it all
the way down nice and slow

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and then just allow 
the hands and the wrists

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and the arms to be really
heavy and lax here, relaxed.

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And again, we create a 
nice foundation in the feet

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so you could close your eyes

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and just feel 
that flush of energy,

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that blood flow all 
the way to the fingertips.

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Awesome, now we're 
going to take the hands

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and we're gonna 
bring the fingers in

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so it hands out in 
front bringing the fingers in.

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So we have fists.

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And then we're gonna 
punch, no just kidding.

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I was gonna do a little Tae Bo.

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No Adriene, we're 
gonna take the fists,

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keep your strong footing.

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Maybe slight bend 
and the kneecaps here

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if you tend to 
lock the knees back.

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We're just gonna take the fist

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you're gonna draw 
the knuckles down.

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And you don't have to force it

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to kind of find this massive,
super crazy stretch here.

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Just trust me, 
we're gonna build this.

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So knuckles are 
gonna just draw down first.

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And the key to really not 
wasting your own time here

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is to breathe, just take 
this time for you to breathe

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and ground and balance 
out the energy of the body

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while still doing some 
really efficient things

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for the physical body,

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but use this time for 
your mental headspace too,

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I guess, I what 
I'm trying to say.

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Alright, now check it out.

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We're going to take 
the index finger knuckle

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and you're just gonna 
bring it in and elbows out.

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Alright, so we went from here,

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kind of like holding a 
bag or grocery shopping cart

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or something like that 
and then bring those knuckles

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and just drive 
them in, elbows out.

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And breathe.

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Knuckles are still drawing down.

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Should feel this in your arms.

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In the rotator cuff.

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Breathe, whoo, man.

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I swear, the 
smallest things, huh?

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And then we're 
just gonna reverse it.

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So here we go, back 
to where we were before,

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bring the elbows in, 
knuckles down.

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And then here we go.

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What goes down must come up.

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Bring the 
knuckles up, open the hands

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and then press them out.

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Oh, yeah.

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And then see if you can claw

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through the fingertips a little,

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the hands are gonna get tired
here but just hang with me.

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And then for a little more,
you can take opposite hand,

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opposite fingers, 
stretch and stretch.

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Sweet and then 
interlace the fingertips again

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just like we did before.

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Press the palms 
forward and then this time,

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you're gonna draw the hands

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and you're just 
gonna press the palms

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all the way to the left, 
bend your knees.

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And then all the way 
to center, bend your knees

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and then all the 
way to the right.

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Bend your knees, 
slight bend in the knees.

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And then you know this, 
this is very natural.

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So find a little stretch, 
a little movement here.

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You can kind of exaggerate

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so you get a nice 
stretch in the side body.

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Think about 
rotating your heart up

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as you go from side to side.

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Yeah baby, one 
more time to each side.

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Oh, yeah.

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And then come back to center,
reach it all the way up.

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Inhale, inhale, inhale.

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Reach, reach, reach.

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Press your thumbs 
towards the ceiling.

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Grow taller, taller, meet 
your appropriate edge here.

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Reach, reach, reach.

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And then exhale, 
let everything down again.

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Again, just standing here, 
close your eyes

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so you can go inside a 
little bit and just feel.

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Just feel.

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Feel the sensation, 
flush of fresh blood

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as you breathe deep.

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(sighs deeply)

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Awesome, then take your 
thumb to your index finger.

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You're just gonna rub your
thumbprint on every finger.

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Just to add a 
little softness now

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since we did a 
lot of work there.

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You're gonna rub your 
thumbprint on every finger.

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And now, some Tae Bo, 
no, I'm just kidding, okay.

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Alright, nice and easy 
we're gonna bring the hand,

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not the hands, 
the feet out super wide.

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So no crazy pretzel poses today

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but this one's gonna 
be probably the most,

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what's the right word?

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But a nice 
standing wide-legged form.

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The most complicated 
asana that we're gonna do.

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So turn the toes in.

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Think about the inner thighs
kinda spiraling in, right?

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Because we wanna keep 
the knees and the toes

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always in the same trajectory.

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And then you're gonna 
swim the fingertips around

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and you're gonna 
interlace behind your back

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but as you do this, keep 
that connection to your feet

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that we established
and keep working

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to establish and re-establish
that connection to your feet.

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So creating this 
full body awareness.

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And then add to 
your breath, right?

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It's part of the game, 
it's part of your craft.

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It's necessary for 
you to create your art

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to connect the mind and body

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and not just focus on 
the physical health here

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but your mental 
awareness, mental health.

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So breathe, bring the breath.

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And then just open up through
the chest, the pecs here.

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If you need a little more,
you can draw the knuckles away

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and really pinch 
the upper back body,

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the shoulder blades together.

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Get a nice rinse.

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Then drop the chin to the chest

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and then lift the chin back up.

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And then just keep that 
nodding motion up and down,

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nice and slow.

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And as you do that,

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see if you can really feel
the nuance of the back body.

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Try to lift it from 
your armpit chest here.

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And then bring the 
head back to center,

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so chin parallel to the earth

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and then draw a 
line with your nose,

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so rather than just 
looking to your left shoulder,

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see if you can 
really integrate the neck

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by drawing a slow line 
with your nose to the left.

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Whoo!

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And back to center, 
I'm feeling this in my arms,

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it's awesome and then 
all the way to the right.

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And then back to 
center and again,

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really integrate the neck

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by thinking of drawing a line
with the nose to the left.

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Knuckles are drawing down,
tail bones lengthening down,

250
00:11:09,569 --> 00:11:12,672
feet are awake, 
grounded, rooted firmly.

251
00:11:12,672 --> 00:11:15,275
Back to center and 
then nose to the right,

252
00:11:15,275 --> 00:11:16,943
that's the last one.

253
00:11:18,211 --> 00:11:19,546
And then back to center, 
you're gonna love this.

254
00:11:19,546 --> 00:11:22,582
Here we go, inhale in, 
exhale, release the arms,

255
00:11:22,582 --> 00:11:24,017
let them rest 
gently at your sides

256
00:11:24,017 --> 00:11:27,153
or just let them fall 
wherever they do naturally

257
00:11:27,153 --> 00:11:29,422
and breathe and you're lifting
up through the armpit chest.

258
00:11:29,422 --> 00:11:33,593
You're keeping the inner thigh
engaged for some stability.

259
00:11:34,544 --> 00:11:37,597
And then here comes our standing
wide-legged Forward Fold.

260
00:11:37,597 --> 00:11:40,567
So bring the hands to the waist.

261
00:11:40,567 --> 00:11:44,571
A little bit of a superhero
pose here so lift your chest.

262
00:11:44,571 --> 00:11:46,039
Come on now, life's too short.

263
00:11:46,039 --> 00:11:48,270
Just embody the shape.

264
00:11:49,626 --> 00:11:51,678
And then inhale, 
keep a lift in the heart,

265
00:11:51,678 --> 00:11:52,612
lift in the sternum.

266
00:11:52,612 --> 00:11:54,514
You're gonna 
send your booty back

267
00:11:54,514 --> 00:11:56,649
and you're gonna send your
heart forward and think about,

268
00:11:56,649 --> 00:11:58,518
rather than where you're
going, think about the journey.

269
00:11:58,518 --> 00:12:02,255
So lift the chin, 
heart reaches forward,

270
00:12:02,255 --> 00:12:03,790
bend your knees slightly

271
00:12:03,790 --> 00:12:07,994
and slowly come into 
your version of Forward Fold.

272
00:12:07,994 --> 00:12:10,663
So the fingertips can come down.

273
00:12:11,831 --> 00:12:13,633
If you have the block or 
you have something handy,

274
00:12:13,633 --> 00:12:15,305
you wanna pause the 
video to give yourself a little

275
00:12:15,305 --> 00:12:18,871
stepstool for 
the hands, you can.

276
00:12:18,871 --> 00:12:20,239
If you're like, whoa, nelly

277
00:12:20,239 --> 00:12:23,243
then root through the feet, 
lift from the arches.

278
00:12:23,243 --> 00:12:25,511
If the crown of 
the head can come down.

279
00:12:25,511 --> 00:12:26,980
Maybe you let it, maybe in time,

280
00:12:26,980 --> 00:12:30,450
you come into standing 
wide-legged Forward Fold

281
00:12:30,450 --> 00:12:35,221
with the hands in line 
with the arches, crown down.

282
00:12:35,221 --> 00:12:38,925
Surprise yourself, 
sky is the limit,

283
00:12:38,925 --> 00:12:40,326
the possibilities are endless.

284
00:12:40,326 --> 00:12:44,297
You might even get your legs
up into a headstand, one day.

285
00:12:44,297 --> 00:12:48,363
Gotta be your 
best cheerleader here.

286
00:12:48,363 --> 00:12:50,637
So this shape, not only 
is it good for the whole body

287
00:12:50,637 --> 00:12:55,699
but it's very therapeutic for
anyone who experiences anxiety

288
00:12:55,699 --> 00:12:59,510
or nerves, kind 
of misplaced energy.

289
00:13:01,547 --> 00:13:02,849
For the last cycle of breaths,

290
00:13:02,849 --> 00:13:04,884
I'm gonna offer a 
little option to twist

291
00:13:04,884 --> 00:13:06,292
so you can bring 
one hand to the earth

292
00:13:06,292 --> 00:13:10,023
and reach one the 
opposite hand to the sky.

293
00:13:11,044 --> 00:13:15,061
And just take a 
couple cycles of breath here

294
00:13:15,061 --> 00:13:18,097
to do what feels good, 
to find what feels good

295
00:13:18,097 --> 00:13:19,866
and then to make 
your way back up,

296
00:13:19,866 --> 00:13:21,834
I'll guide you through it,
you're gonna bend the knees

297
00:13:21,834 --> 00:13:23,236
but you can move 
it your own time.

298
00:13:23,236 --> 00:13:25,438
You can bring the 
hands back to the waistline

299
00:13:25,438 --> 00:13:27,140
and you're gonna 
fire it through the core

300
00:13:27,140 --> 00:13:28,975
as you press into the feet

301
00:13:28,975 --> 00:13:31,244
and then come back up the
same way with the open chest,

302
00:13:31,244 --> 00:13:32,645
the heart lifted.

303
00:13:34,447 --> 00:13:37,517
Whoa, and then you're 
going to come back to standing

304
00:13:37,517 --> 00:13:39,626
by either heel-toeing.

305
00:13:39,626 --> 00:13:41,954
This is very fancy yoga term.

306
00:13:41,954 --> 00:13:44,590
The toes in or if you're feeling

307
00:13:44,590 --> 00:13:47,660
like a sprightly lad or lass,

308
00:13:47,660 --> 00:13:50,263
you can jump the feet together.

309
00:13:52,365 --> 00:13:54,767
Alright, take your time 
no need to move at my pace.

310
00:13:54,767 --> 00:13:56,836
When you do arrive 
here in Mountain Pose,

311
00:13:56,836 --> 00:14:01,808
go ahead and bring the palms
together, really together.

312
00:14:01,808 --> 00:14:05,478
And then we'll step 
to the front of the mat.

313
00:14:08,314 --> 00:14:12,251
And Inhale, and exhale, 
bend the knees generously

314
00:14:12,251 --> 00:14:14,787
and just slowly make 
your way to Forward Fold,

315
00:14:14,787 --> 00:14:16,522
feet together, 
really together this time.

316
00:14:16,522 --> 00:14:18,758
So zip up through the legs.

317
00:14:19,692 --> 00:14:20,560
(exhales deeply)

318
00:14:20,560 --> 00:14:22,462
Bend your knees as 
generously as you need to.

319
00:14:22,462 --> 00:14:26,532
Listen to the sound of 
your breath, you got this.

320
00:14:29,365 --> 00:14:32,105
And then check it out.

321
00:14:32,105 --> 00:14:35,875
Here we go, we're gonna slowly
shift our weight to our toes.

322
00:14:35,875 --> 00:14:38,578
Come onto the fingertips and
you're gonna bend the knees,

323
00:14:38,578 --> 00:14:42,014
you're gonna try to 
drop your bum down in space.

324
00:14:42,014 --> 00:14:43,483
And if this doesn't work out,

325
00:14:43,483 --> 00:14:45,351
you can go ahead and 
allow the knees to go wide

326
00:14:45,351 --> 00:14:48,654
and the fingertips to come in.

327
00:14:48,654 --> 00:14:52,148
So we're here, or we're here.

328
00:14:54,340 --> 00:14:59,249
And return to the breath, 
big inhale, long exhale.

329
00:15:01,501 --> 00:15:03,069
And whatever 
variation you're in,

330
00:15:03,069 --> 00:15:06,973
you're gonna slowly use your
hands, keep active in the toes

331
00:15:06,973 --> 00:15:11,110
to walk the palms back 
and you come on to a seat.

332
00:15:11,110 --> 00:15:15,248
And you're gonna send the 
legs out really long here.

333
00:15:15,248 --> 00:15:16,716
And you're just gonna 
point and flex the feet

334
00:15:16,716 --> 00:15:18,718
and feel the blood flow.

335
00:15:19,819 --> 00:15:22,155
Fresh rush of

336
00:15:24,328 --> 00:15:27,016
oxygen, blood.

337
00:15:27,016 --> 00:15:31,097
Just a good fresh energy 
from the soles of the feet

338
00:15:31,097 --> 00:15:34,200
all the way to 
the fingertips today,

339
00:15:34,200 --> 00:15:36,068
up through the crown.

340
00:15:36,068 --> 00:15:38,237
And if it's hard to sit up
straight here, it's all good.

341
00:15:38,237 --> 00:15:41,707
We're gonna fire up a little
core strength to help us here

342
00:15:41,707 --> 00:15:46,445
so you're gonna bend the 
knees, bring the heels up.

343
00:15:46,445 --> 00:15:48,381
Then you're gonna cross 
the right arm over the left

344
00:15:48,381 --> 00:15:49,749
and you can do two things here.

345
00:15:49,749 --> 00:15:51,450
You can give yourself 
a big hug or if you want,

346
00:15:51,450 --> 00:15:53,486
you could take Eagle Arms.

347
00:15:53,486 --> 00:15:56,022
Inhale in and as you exhale,

348
00:15:56,022 --> 00:15:58,591
draw the shoulders down away
from the ears and lean back

349
00:15:58,591 --> 00:16:00,459
and this could 
be your variation.

350
00:16:00,459 --> 00:16:01,961
Just here.

351
00:16:01,961 --> 00:16:02,829
And if you want a little more,

352
00:16:02,829 --> 00:16:05,798
you can lift the 
shins parallel to the sky.

353
00:16:05,798 --> 00:16:09,656
So we're here, 
we're here, or here or here.

354
00:16:10,503 --> 00:16:12,572
And we're breathing deep 
and as you do this,

355
00:16:12,572 --> 00:16:15,675
see if you can imagine 
the top of your abdominal wall

356
00:16:15,675 --> 00:16:18,811
and then your 
lower belly, right, our guts,

357
00:16:18,811 --> 00:16:22,014
kind of zipping in 
towards the middle together.

358
00:16:22,014 --> 00:16:23,316
And you're probably gonna shake

359
00:16:23,316 --> 00:16:25,117
and you're probably 
gonna curse my name

360
00:16:25,117 --> 00:16:27,620
and that's okay, 'cause 
I'm cursing your name too.

361
00:16:27,620 --> 00:16:29,222
I'm just kidding.

362
00:16:29,222 --> 00:16:31,691
But we wanna kinda 
wake up the core, right?

363
00:16:31,691 --> 00:16:34,160
For the back but 
also to stimulate

364
00:16:34,160 --> 00:16:35,828
this healthy flow of energy

365
00:16:35,828 --> 00:16:38,464
that runs up and 
down the spine, right?

366
00:16:38,464 --> 00:16:42,034
Physical health but 
also mental health and yeah,

367
00:16:42,034 --> 00:16:44,570
a little spiritual 
wellness as well.

368
00:16:44,570 --> 00:16:46,405
Okay, take a deep breath in.

369
00:16:46,405 --> 00:16:48,774
One of my all-time favorite
yoga poses, it's coming at you.

370
00:16:48,774 --> 00:16:50,643
Here we go, we're gonna 
unravel, release everything,

371
00:16:50,643 --> 00:16:52,445
soles of the feet 
come to the ground,

372
00:16:52,445 --> 00:16:55,281
elbow creases come to the knees

373
00:16:55,281 --> 00:16:57,149
and we just chill.

374
00:16:57,149 --> 00:16:59,719
Drop your head down, 
you can grab the opposite arm

375
00:16:59,719 --> 00:17:01,821
if it feels good and 
then allow your weight

376
00:17:01,821 --> 00:17:04,790
to soften and relax so 
allow your back to soften,

377
00:17:04,790 --> 00:17:08,493
your shoulders to soften, 
everything to relax.

378
00:17:08,493 --> 00:17:10,796
Part the lips, 
take a deep breath in,

379
00:17:10,796 --> 00:17:15,350
altogether, inhale and then
exhale out through the mouth.

380
00:17:20,406 --> 00:17:21,707
One more time, we 
got it, here we go.

381
00:17:21,707 --> 00:17:23,276
Dig into the heels.

382
00:17:24,210 --> 00:17:25,344
So if the knees 
are splaying out,

383
00:17:25,344 --> 00:17:26,913
see if you can 
keep it kind of even

384
00:17:26,913 --> 00:17:28,614
so that the hip and 
the femur and the knee

385
00:17:28,614 --> 00:17:30,516
are all in 
alignment with the ankle,

386
00:17:30,516 --> 00:17:33,286
it's all connected, right?

387
00:17:33,286 --> 00:17:35,321
Full body awareness.

388
00:17:35,321 --> 00:17:36,756
And then opposite, arm on top.

389
00:17:36,756 --> 00:17:38,558
So left arm is 
gonna go on top this time,

390
00:17:38,558 --> 00:17:42,595
you give a big hug or maybe
you take eagle, Garudasana Arms

391
00:17:42,595 --> 00:17:44,196
and really feel that 
stretch in the upper back body

392
00:17:44,196 --> 00:17:45,898
as you lift your 
chest, your heart.

393
00:17:45,898 --> 00:17:47,433
Inhale, lift, lift, lift.

394
00:17:47,433 --> 00:17:49,769
Exhale, lean back, way back.

395
00:17:51,304 --> 00:17:55,575
Zip upper abs, 
lower belly in and together.

396
00:17:55,575 --> 00:17:58,711
So we're hugging 
into the midline.

397
00:17:58,711 --> 00:18:00,212
And then if 
you're feeling okay here,

398
00:18:00,212 --> 00:18:02,281
you might lift the shins.

399
00:18:03,716 --> 00:18:06,949
Breathe, you got this.

400
00:18:08,120 --> 00:18:09,956
Stick with it, do not 
give up, you got this.

401
00:18:09,956 --> 00:18:12,725
Lift your chest to 
support your lower back.

402
00:18:12,725 --> 00:18:14,126
And if your 
lower back is hurting,

403
00:18:14,126 --> 00:18:16,162
drop your heels to the 
ground and lift your heart

404
00:18:16,162 --> 00:18:20,099
and you got this for 
three, two, one, unravel.

405
00:18:20,099 --> 00:18:24,003
Everything this time, bring
your hands behind the thighs.

406
00:18:24,003 --> 00:18:28,174
Bring the knees together 
and round into a little ball.

407
00:18:30,543 --> 00:18:31,544
Use your next inhale

408
00:18:31,544 --> 00:18:35,047
to feel the skin of 
the back body stretch.

409
00:18:36,782 --> 00:18:39,719
And then use your next 
exhale to release everything

410
00:18:39,719 --> 00:18:43,389
and come all the 
way to the ground, yay.

411
00:18:43,389 --> 00:18:45,791
So when you come to 
lie flat on your back,

412
00:18:45,791 --> 00:18:49,829
you're gonna walk the 
hands right underneath the bum.

413
00:18:49,829 --> 00:18:51,330
And we're gonna 
open up through the chest

414
00:18:51,330 --> 00:18:53,499
and you're gonna really 
bring your shoulder blades

415
00:18:53,499 --> 00:18:54,333
underneath you.

416
00:18:54,333 --> 00:18:57,169
If anyone's done Bridge Pose,
you can also hook the thumb.

417
00:18:57,169 --> 00:18:59,939
Look, this isn't gonna 
be a great shot, I can tell.

418
00:18:59,939 --> 00:19:02,608
Hook the thumbs like 
Wu-Tang Clan behind you,

419
00:19:02,608 --> 00:19:03,943
underneath you.

420
00:19:03,943 --> 00:19:05,378
Sometimes that's a nice way

421
00:19:05,378 --> 00:19:06,645
to get the 
shoulder blades together

422
00:19:06,645 --> 00:19:08,280
and then you can 
relax them, of course

423
00:19:08,280 --> 00:19:11,617
when you bring your bum, 
the weight of your bum down.

424
00:19:11,617 --> 00:19:15,421
Alright, so we're opening 
up through the chest.

425
00:19:15,421 --> 00:19:18,324
With the support 
of Mother Earth,

426
00:19:18,324 --> 00:19:21,394
we're pressing 
through the palms.

427
00:19:21,394 --> 00:19:24,730
See if you can lift 
your wrists a little bit

428
00:19:24,730 --> 00:19:27,733
and then release them and 
then lift the wrists a little bit,

429
00:19:27,733 --> 00:19:31,203
claw through the fingertips 
and then release them.

430
00:19:31,203 --> 00:19:32,538
Awesome, and then here we go.

431
00:19:32,538 --> 00:19:35,908
Send the legs up 
towards the sky, inhale

432
00:19:35,908 --> 00:19:39,812
and exhale, lower the feet
just a bit and then inhale.

433
00:19:39,812 --> 00:19:41,981
Exhale, lower them a little more

434
00:19:41,981 --> 00:19:43,883
and then inhale, exhale.

435
00:19:43,883 --> 00:19:45,217
Last one, lower 
them a little more,

436
00:19:45,217 --> 00:19:47,653
maybe let them 
hover above the ground

437
00:19:47,653 --> 00:19:49,555
and then release everything.

438
00:19:49,555 --> 00:19:51,857
Awesome, stay 
on your hands here.

439
00:19:51,857 --> 00:19:54,026
Breathe, breathe, breathe.

440
00:19:55,925 --> 00:19:59,832
And then slowly, you're 
gonna release your left hand

441
00:19:59,832 --> 00:20:02,482
by opening it 
gently at your side.

442
00:20:02,482 --> 00:20:05,838
Release and then release 
your right hand, opening it.

443
00:20:05,838 --> 00:20:08,274
And you should feel 
this awesome flow of energy

444
00:20:08,274 --> 00:20:10,142
and just relax your legs.

445
00:20:10,142 --> 00:20:12,411
Relax everything, trying 
to keep your shoulder blades

446
00:20:12,411 --> 00:20:15,481
snuggled right 
underneath your heart.

447
00:20:17,083 --> 00:20:20,641
Yes, deep breath in.

448
00:20:22,588 --> 00:20:23,923
Long breath out.

449
00:20:25,518 --> 00:20:27,093
Great, you're 
gonna take your right,

450
00:20:27,093 --> 00:20:29,095
excuse me, left hand up.

451
00:20:29,095 --> 00:20:31,964
Cross it over towards your
right, grab your left forearm

452
00:20:31,964 --> 00:20:35,968
into stretch here, taking
the weight of your right hand

453
00:20:35,968 --> 00:20:37,269
down onto your left forearm.

454
00:20:37,269 --> 00:20:41,107
You don't have to push, 
just naturally let the weight.

455
00:20:41,107 --> 00:20:41,974
(exhales deeply)

456
00:20:41,974 --> 00:20:44,543
Some nice easy 
loving breaths here.

457
00:20:44,543 --> 00:20:48,447
Switch, take the left arm,
guide it across, right arm.

458
00:20:48,447 --> 00:20:49,615
What's wrong with me today?

459
00:20:49,615 --> 00:20:50,950
Guide it across.

460
00:20:52,918 --> 00:20:55,754
Yes, then back to 
center, interlace.

461
00:20:55,754 --> 00:20:59,091
Bring the hands behind 
the head, extend your thumbs

462
00:20:59,091 --> 00:21:00,659
and you're gonna give 
yourself a little neck massage

463
00:21:00,659 --> 00:21:02,394
and if you're feeling 
any fussiness at all,

464
00:21:02,394 --> 00:21:04,096
or you just think it 
might feel more supportive

465
00:21:04,096 --> 00:21:06,432
to bend the knees, 
give it a try.

466
00:21:06,432 --> 00:21:09,034
Bring your feet as wide 
as your yoga mat though

467
00:21:09,034 --> 00:21:11,637
so that your lower back can be
nice and snugly on the ground

468
00:21:11,637 --> 00:21:13,405
and then allow your 
knees to fall together.

469
00:21:13,405 --> 00:21:14,640
You're gonna take your thumbs

470
00:21:14,640 --> 00:21:18,010
and you're gonna really 
massage your neck here

471
00:21:18,010 --> 00:21:20,146
and behind the ears at the top,

472
00:21:20,146 --> 00:21:24,185
the base of the head, the atlas.

473
00:21:24,185 --> 00:21:26,585
And you're just 
gonna dig your thumbs,

474
00:21:26,585 --> 00:21:31,414
your strong thumb 
into the neck and the atlas

475
00:21:31,414 --> 00:21:35,922
in a way that feels 
firm but also loving.

476
00:21:40,499 --> 00:21:42,301
And then really 
breathe into the armpit chest,

477
00:21:42,301 --> 00:21:43,202
whatever that means to you.

478
00:21:43,202 --> 00:21:46,605
Here are like big, 
full, buoyant breaths.

479
00:21:49,241 --> 00:21:50,843
Awesome, then release the hands,

480
00:21:50,843 --> 00:21:53,078
hug the knees into the chest.

481
00:21:53,078 --> 00:21:56,649
Squeeze, rock a little 
gently side to side.

482
00:21:56,649 --> 00:22:00,342
Let any sound or 
sigh come out here.

483
00:22:01,620 --> 00:22:02,855
If there's anything 
else you're craving

484
00:22:02,855 --> 00:22:04,520
in your body right 
now, anything at all,

485
00:22:04,520 --> 00:22:08,861
maybe a Happy Baby or a twist,
go ahead and take it now.

486
00:22:11,730 --> 00:22:14,667
If you windshield 
wiper the little knees,

487
00:22:14,667 --> 00:22:16,869
gently back and forth,

488
00:22:16,869 --> 00:22:19,638
depending on what sensations 
coming up in your body.

489
00:22:19,638 --> 00:22:22,041
That's the beauty of 
an at-home yoga practice

490
00:22:22,041 --> 00:22:24,610
is you really have the freedom,

491
00:22:25,644 --> 00:22:30,115
and opportunity to listen 
know what's going on today.

492
00:22:30,115 --> 00:22:32,351
And then when you're ready,
after you've done your thing

493
00:22:32,351 --> 00:22:36,522
and there's no rush, 
you'll extend the legs out long

494
00:22:37,456 --> 00:22:40,693
and bring your heels 
as wide as your yoga mat

495
00:22:40,693 --> 00:22:43,162
and the arms to 
rest at your side

496
00:22:43,162 --> 00:22:46,168
or maybe left hand on the heart
and right hand on the belly,

497
00:22:46,168 --> 00:22:47,700
whatever feels right.

498
00:22:47,700 --> 00:22:49,969
And if you're still moving
and grooving in a freestyle,

499
00:22:49,969 --> 00:22:52,838
that's great, that's all good.

500
00:22:52,838 --> 00:22:54,907
When you're done, you'll 
just want to find a moment

501
00:22:54,907 --> 00:22:56,742
to pause and be still.

502
00:22:58,877 --> 00:23:01,981
The power of 
stillness and surrender

503
00:23:01,981 --> 00:23:06,252
can have such a great 
impact on our mental well-being

504
00:23:06,252 --> 00:23:09,570
and our physical health.

505
00:23:11,023 --> 00:23:13,659
Close your eyes 
when you get there.

506
00:23:13,659 --> 00:23:17,830
Take a big inhale, the deepest
breath you've taken all day.

507
00:23:19,698 --> 00:23:23,235
And exhale to relax everything, 
let go of everything,

508
00:23:23,235 --> 00:23:26,505
allow your body to get super
heavy and just take a moment,

509
00:23:26,505 --> 00:23:29,808
won't be here long, 
just a moment to chill.

510
00:23:29,808 --> 00:23:32,244
Stick with it, don't give up.

511
00:23:48,560 --> 00:23:50,896
Awesome, the we'll slowly 
bring the palms together

512
00:23:50,896 --> 00:23:52,531
nice and slow.

513
00:23:52,531 --> 00:23:53,432
If you're on the membership,

514
00:23:53,432 --> 00:23:56,201
you can stay here 
a little bit longer.

515
00:23:56,201 --> 00:23:58,203
If you're on YouTube, 
you can pause the video

516
00:23:58,203 --> 00:23:59,371
if you need a little more time.

517
00:23:59,371 --> 00:24:00,773
Otherwise, I hope 
you have an amazing rest

518
00:24:00,773 --> 00:24:02,675
of your day, everyone.

519
00:24:02,675 --> 00:24:05,244
We'll bring the palms together.

520
00:24:10,482 --> 00:24:12,463
To the music within.

521
00:24:17,222 --> 00:24:18,223
To the love.

522
00:24:19,475 --> 00:24:23,796
Bring the thumbs up to the
third eye, to the forehead.

523
00:24:26,231 --> 00:24:29,174
Inhale deeply

524
00:24:29,174 --> 00:24:31,904
and exhale to wake back up

525
00:24:31,904 --> 00:24:34,806
and we whisper, namaste.

526
00:24:37,576 --> 00:24:38,377
Thanks everyone.

527
00:24:38,377 --> 00:24:40,412
Share this video if 
it helped you with people

528
00:24:40,412 --> 00:24:42,214
who you think might like it.

529
00:24:42,214 --> 00:24:44,283
And I'll see you next time.

530
00:24:44,283 --> 00:24:47,519
(upbeat music)