1 00:00:00,634 --> 00:00:02,469 - Hi, everyone and welcome to Yoga with Adriene. 2 00:00:02,469 --> 00:00:03,770 I'm Adriene and this is Benji. 3 00:00:03,770 --> 00:00:05,672 And today, we have yoga for nurses 4 00:00:05,672 --> 00:00:08,375 or for anyone who's wanting to nurture themselves. 5 00:00:08,375 --> 00:00:11,712 This is a yummy practice so hop into something extra comfy 6 00:00:11,712 --> 00:00:12,913 and let's fill our cups. 7 00:00:13,451 --> 00:00:15,684 (upbeat music) 8 00:00:28,362 --> 00:00:29,396 Alrighty, my friends. 9 00:00:29,396 --> 00:00:32,933 Today, we're gonna begin lying flat on our backs. 10 00:00:32,933 --> 00:00:33,767 Yay! 11 00:00:34,835 --> 00:00:37,671 So take your time getting there. 12 00:00:37,671 --> 00:00:38,605 There's no rush. 13 00:00:38,605 --> 00:00:40,807 Remember, this time is for you. 14 00:00:40,807 --> 00:00:44,177 This valuable, valuable precious time 15 00:00:44,177 --> 00:00:47,047 with your body, with your breath and with your heart. 16 00:00:49,116 --> 00:00:52,386 When you get there, go ahead and lay all the way down. 17 00:00:53,887 --> 00:00:56,757 So relax your limbs. 18 00:00:56,757 --> 00:01:00,193 Let your arms rest gently at your sides. 19 00:01:00,193 --> 00:01:02,287 If you have a ponytail or, I don't know why 20 00:01:02,287 --> 00:01:03,563 I said that so weird, that's a weird pony. 21 00:01:03,563 --> 00:01:06,967 If you have a ponytail, go ahead and put it to the side. 22 00:01:09,536 --> 00:01:12,205 And alright, ladies and gentlemen, boys and girls, 23 00:01:12,205 --> 00:01:13,640 let's take one nice, 24 00:01:13,640 --> 00:01:16,677 full, conscious breath in together to begin. 25 00:01:16,677 --> 00:01:17,511 Here we go. 26 00:01:17,511 --> 00:01:19,179 Big inhale in through the nose. 27 00:01:21,448 --> 00:01:22,883 And exhale out through the mouth. 28 00:01:22,883 --> 00:01:24,106 Don't be shy. 29 00:01:27,354 --> 00:01:28,188 Awesome. 30 00:01:30,157 --> 00:01:33,927 Close your eyes and just take a moment 31 00:01:33,927 --> 00:01:37,564 to notice where you're at today. 32 00:01:37,564 --> 00:01:39,066 Start with the soles of the feet. 33 00:01:39,066 --> 00:01:41,768 We're gonna scan the body all the way up from the soles, 34 00:01:41,768 --> 00:01:43,603 all the way to the crown of the head. 35 00:01:45,038 --> 00:01:47,674 So, depending on your personality type 36 00:01:47,674 --> 00:01:49,643 and your energetic state, 37 00:01:51,345 --> 00:01:54,681 we all experience this body scan a little different 38 00:01:54,681 --> 00:01:58,318 depending on whether you're more right brain or left brain. 39 00:01:59,386 --> 00:02:01,254 So I don't really wanna tell you how to do it 40 00:02:01,254 --> 00:02:04,524 but rather, just invite you to scan the body 41 00:02:04,524 --> 00:02:06,893 from the soles of your feet to the crown of the head 42 00:02:06,893 --> 00:02:09,529 and to breathe deep as you do so. 43 00:02:09,529 --> 00:02:11,581 Close your eyes and begin. 44 00:02:21,575 --> 00:02:23,944 Nice full body scan. 45 00:02:25,779 --> 00:02:27,681 Take your time and if you zoomed through it, 46 00:02:27,681 --> 00:02:31,885 you can go back to the soles of the feet and try it again. 47 00:02:31,885 --> 00:02:35,088 See if you notice anything new. 48 00:02:52,506 --> 00:02:54,307 Great, and then as you're ready, 49 00:02:54,307 --> 00:02:56,510 you're gonna take a deep breath in again. 50 00:02:59,680 --> 00:03:01,581 And exhale out through the mouth. 51 00:03:01,581 --> 00:03:02,416 Don't be shy. 52 00:03:05,218 --> 00:03:07,354 So we sigh out through the mouth, our little sigh. 53 00:03:07,354 --> 00:03:08,789 We're signaling the brain. 54 00:03:10,457 --> 00:03:15,305 Communicating that this time is time to slow down. 55 00:03:18,365 --> 00:03:20,233 Check in, take stock. 56 00:03:23,637 --> 00:03:25,739 All right, bring the thumb to your fingerprints. 57 00:03:25,739 --> 00:03:27,874 You're just gonna move your thumbprint on your fingers 58 00:03:27,874 --> 00:03:29,009 starting out nice and slow. 59 00:03:29,009 --> 00:03:31,845 And if you're totally exhausted and you're like so tired, 60 00:03:31,845 --> 00:03:33,480 you can go to sleep here. 61 00:03:33,480 --> 00:03:34,314 I got your back. 62 00:03:34,314 --> 00:03:36,716 We're gonna ease in nice and gentle. 63 00:03:37,884 --> 00:03:39,820 So just take one moment at a time. 64 00:03:39,820 --> 00:03:43,757 Try to, just let one present moment be a window 65 00:03:43,757 --> 00:03:45,058 or a doorway into the next. 66 00:03:45,058 --> 00:03:46,860 So don't get ahead, if you're tired. 67 00:03:46,860 --> 00:03:48,495 It's all good and that's why we're here, 68 00:03:48,495 --> 00:03:52,566 to nurture your sweet self. 69 00:03:52,566 --> 00:03:56,002 Self-care, self-love is the way. 70 00:03:58,338 --> 00:03:59,906 And through this practice today, 71 00:03:59,906 --> 00:04:02,042 will hopefully leave you feeling nurtured 72 00:04:04,478 --> 00:04:08,448 so that you can fill your cup 73 00:04:09,549 --> 00:04:12,285 and be available to serve others, 74 00:04:12,285 --> 00:04:16,423 help others, nurture others. 75 00:04:18,625 --> 00:04:20,894 Alright, release the fingertip thing. 76 00:04:20,894 --> 00:04:23,730 We're gonna bring the palms now flat down to the earth 77 00:04:23,730 --> 00:04:24,998 and you're gonna press into the earth 78 00:04:24,998 --> 00:04:28,602 and use this connection to sweet Mama Earth 79 00:04:28,602 --> 00:04:33,140 to press, excuse me, draw the navel down 80 00:04:33,140 --> 00:04:34,207 as you press with the hands 81 00:04:34,207 --> 00:04:36,376 and you're gonna slowly lift the knees up towards the chest. 82 00:04:36,376 --> 00:04:38,211 You can do it either at the same time 83 00:04:38,211 --> 00:04:40,046 for a little core stimulation 84 00:04:40,046 --> 00:04:41,515 or if you want to keep it softer, 85 00:04:41,515 --> 00:04:43,450 just one knee at a time. 86 00:04:43,450 --> 00:04:44,618 Then scoop the tailbone up. 87 00:04:44,618 --> 00:04:46,620 You're gonna give yourself a big hug. 88 00:04:46,620 --> 00:04:49,623 Wrap the arms around your legs and then close your eyes 89 00:04:49,623 --> 00:04:51,391 and find what feels good here. 90 00:04:51,391 --> 00:04:54,361 You might rock gently side to side, 91 00:04:54,361 --> 00:04:56,129 you might point and flex the feet. 92 00:04:57,430 --> 00:04:59,132 And we're just finally dropping in, 93 00:04:59,132 --> 00:05:01,368 realizing, oh my gosh, I need this time, 94 00:05:01,368 --> 00:05:04,838 I need this practice. 95 00:05:06,239 --> 00:05:09,576 Feel your yoga mat rising up to meet your back body. 96 00:05:09,576 --> 00:05:13,113 This practice has your back, I have your back. 97 00:05:14,014 --> 00:05:18,593 I admire you for being 98 00:05:18,593 --> 00:05:19,853 the type of person 99 00:05:19,853 --> 00:05:21,988 who is willing to serve others 100 00:05:21,988 --> 00:05:23,823 but even more so for taking the time 101 00:05:23,823 --> 00:05:25,625 to make sure that you, yourself, 102 00:05:25,625 --> 00:05:29,729 are taken care of and nurtured so that you can do your job 103 00:05:31,097 --> 00:05:32,199 and be your best self. 104 00:05:32,199 --> 00:05:35,001 Hold on to your right knee, send the left leg out long. 105 00:05:35,936 --> 00:05:38,638 Go ahead and let the left heel come to the earth. 106 00:05:38,638 --> 00:05:40,106 You're really gonna squeeze the right knee up 107 00:05:40,106 --> 00:05:40,941 towards your heart 108 00:05:40,941 --> 00:05:43,710 and then open it up towards your shoulder. 109 00:05:43,710 --> 00:05:45,212 Again, squeeze it up towards your heart 110 00:05:45,212 --> 00:05:48,381 and the action of drawing open towards your shoulder. 111 00:05:48,381 --> 00:05:49,816 Right, activate your left leg. 112 00:05:49,816 --> 00:05:51,318 So firm down through the left thigh bone, 113 00:05:51,318 --> 00:05:53,920 left toes up towards the sky, take a deep breath in. 114 00:05:56,056 --> 00:05:57,891 And a long breath out. 115 00:05:59,426 --> 00:06:01,728 Great, then you're gonna lift your left knee up, 116 00:06:01,728 --> 00:06:03,063 press your left foot into the ground. 117 00:06:03,063 --> 00:06:06,466 You're just gonna shift your hips over to the right 118 00:06:06,466 --> 00:06:08,501 and then extend your left leg out again 119 00:06:08,501 --> 00:06:11,004 and you're gonna come into the supine twist. 120 00:06:12,305 --> 00:06:13,607 So you're just shifting your hips 121 00:06:13,607 --> 00:06:15,675 over towards the right a little bit. 122 00:06:15,675 --> 00:06:17,911 And then right knee comes over 123 00:06:17,911 --> 00:06:20,247 towards the left side of your mat. 124 00:06:20,247 --> 00:06:21,448 And then you can stay here 125 00:06:21,448 --> 00:06:23,817 opening up through the right armpit, chest, 126 00:06:23,817 --> 00:06:28,188 the pec, the shoulder or bend the left knee. 127 00:06:28,188 --> 00:06:29,689 You're gonna reach down. 128 00:06:29,689 --> 00:06:32,726 Aim to grab your right, excuse me, your left foot, 129 00:06:32,726 --> 00:06:34,761 your left toes with your right hand. 130 00:06:34,761 --> 00:06:36,596 And then we open up the chest here. 131 00:06:36,596 --> 00:06:39,733 So you're opening the right shoulder towards the right, 132 00:06:39,733 --> 00:06:41,434 kind of down towards the earth. 133 00:06:41,434 --> 00:06:44,604 And then the last yummy ingredient here 134 00:06:44,604 --> 00:06:46,506 is just breathing into the belly. 135 00:06:47,374 --> 00:06:49,643 Think spa breaths today. 136 00:06:49,643 --> 00:06:50,710 Whatever that means to you. 137 00:06:50,710 --> 00:06:52,345 The way you would breathe in a spa. 138 00:06:52,345 --> 00:06:55,148 And don't get sad if you've never been to a spa. 139 00:06:55,148 --> 00:06:57,550 You know, don't choose that path. 140 00:06:57,550 --> 00:06:59,152 Just use the creative image too. 141 00:06:59,152 --> 00:07:01,121 Oh, what would a spa breath be like? 142 00:07:01,121 --> 00:07:02,889 A blissful breath. 143 00:07:02,889 --> 00:07:05,792 (breathing deeply) 144 00:07:07,394 --> 00:07:09,296 One more, inhale in here. 145 00:07:11,431 --> 00:07:13,433 Right down into the belly. 146 00:07:13,433 --> 00:07:14,701 Gorgeous and then your exhale 147 00:07:14,701 --> 00:07:17,304 to release that bottom foots, bottom leg 148 00:07:17,304 --> 00:07:20,040 and then slowly guide it back all the way to center. 149 00:07:20,040 --> 00:07:22,942 Shift the hips down right to the center line 150 00:07:22,942 --> 00:07:24,811 and hug both knees into the chest. 151 00:07:26,479 --> 00:07:28,114 Awesome, this time we're gonna take the hands to the knees. 152 00:07:28,114 --> 00:07:31,184 You're just draw gentle circles in one way 153 00:07:31,184 --> 00:07:32,419 and then the other. 154 00:07:35,955 --> 00:07:38,325 One way and then the other. 155 00:07:38,325 --> 00:07:42,696 So massaging the lower back, the SI joint. 156 00:07:42,696 --> 00:07:45,532 We're stretching through the hips and the glutes. 157 00:07:45,532 --> 00:07:47,400 And maybe, most importantly, 158 00:07:47,400 --> 00:07:49,836 we are just taking this time to soften our gaze 159 00:07:49,836 --> 00:07:51,971 and close our eyes, breathe deep and again, 160 00:07:51,971 --> 00:07:53,306 feel supported. 161 00:07:53,306 --> 00:07:55,642 So you spend so much energy supporting others, 162 00:07:55,642 --> 00:07:58,378 being present, listening, to being very supportive 163 00:07:58,378 --> 00:08:02,248 so just take a moment to really feel that. 164 00:08:02,248 --> 00:08:05,518 In fact, you might quietly whisper to yourself, 165 00:08:05,518 --> 00:08:08,254 I am supported. 166 00:08:08,254 --> 00:08:09,522 I am supported. 167 00:08:11,491 --> 00:08:13,727 Sweet, then hold on to your left knee, 168 00:08:13,727 --> 00:08:15,762 send your right leg all the way out. 169 00:08:15,762 --> 00:08:18,932 Go ahead and bring your right heel to kiss the earth. 170 00:08:18,932 --> 00:08:21,401 And squeeze the left knee in towards your heart 171 00:08:21,401 --> 00:08:24,704 and then open it towards your left shoulder. 172 00:08:24,704 --> 00:08:28,074 Again, the action is squeezing in towards center 173 00:08:28,074 --> 00:08:29,008 and then opening. 174 00:08:29,008 --> 00:08:30,310 So we're creating a little compression 175 00:08:30,310 --> 00:08:31,711 in the front of the left hip crease here. 176 00:08:31,711 --> 00:08:32,544 Breathe deep. 177 00:08:34,214 --> 00:08:37,116 (breaths deeply) 178 00:08:37,116 --> 00:08:39,284 Then lift up through your right knee. 179 00:08:39,284 --> 00:08:41,121 Press your right foot into the ground, 180 00:08:41,121 --> 00:08:43,490 lift your hips, scooch it over to the left 181 00:08:43,490 --> 00:08:45,392 and then extend your right leg out. 182 00:08:45,392 --> 00:08:49,562 And as you're ready, guide the left knee over supine twist. 183 00:08:50,530 --> 00:08:51,965 Notice how this side is different. 184 00:08:51,965 --> 00:08:53,833 Right side, left side. 185 00:08:53,833 --> 00:08:56,736 And breathe like you love yourself. 186 00:08:58,471 --> 00:09:01,474 Left arm can go all the way out and stay there 187 00:09:01,474 --> 00:09:03,443 or we'll bend the right knee this time. 188 00:09:03,443 --> 00:09:06,279 Maybe reach down, try to catch the right toes, right foot 189 00:09:06,279 --> 00:09:09,682 and then open the left shoulder one more time. 190 00:09:09,682 --> 00:09:11,084 And then go ahead and use your right hand 191 00:09:11,084 --> 00:09:14,254 to gently guide that left knee a little deeper. 192 00:09:14,254 --> 00:09:15,722 Breathe deep here. 193 00:09:17,490 --> 00:09:18,691 Breathe into your belly. 194 00:09:21,594 --> 00:09:23,062 Spa breaths. 195 00:09:23,062 --> 00:09:25,999 (breathing deeply) 196 00:09:28,635 --> 00:09:30,370 So when I get really busy with work 197 00:09:30,370 --> 00:09:33,406 or when I get really invested in other people's stories, 198 00:09:33,406 --> 00:09:35,742 I have to up my self-care 199 00:09:35,742 --> 00:09:39,913 and tend to my mental headspace, not just my body. 200 00:09:40,847 --> 00:09:44,584 But I have to be able to kind of soften my thinking space 201 00:09:44,584 --> 00:09:47,220 and make sure that I'm taking time to restore 202 00:09:48,254 --> 00:09:52,425 and tend to myself so that I don't spiral out of control 203 00:09:53,526 --> 00:09:57,697 worrying about others or depleting myself. 204 00:09:59,866 --> 00:10:01,367 Take one more breath. 205 00:10:01,367 --> 00:10:04,237 That's why the spa breath is so important. 206 00:10:04,237 --> 00:10:06,639 Okay, and then use and exhale to release 207 00:10:06,639 --> 00:10:11,511 the bottom leg and we'll shift slowly back to center. 208 00:10:11,511 --> 00:10:13,346 Hug both knees into the chest, 209 00:10:13,346 --> 00:10:15,448 and then this time, we're gonna inhale in, 210 00:10:15,448 --> 00:10:18,184 exhale, peel the nose up toward the knees. 211 00:10:19,619 --> 00:10:21,287 So it doesn't have to come close, 212 00:10:21,287 --> 00:10:24,691 just creating spaciousness between the vertebra. 213 00:10:24,691 --> 00:10:27,160 And then if you want, you can grab the feet, 214 00:10:27,160 --> 00:10:28,761 you can grab the shins 215 00:10:28,761 --> 00:10:31,197 or you can take your hands in to the midline 216 00:10:31,197 --> 00:10:33,733 and take a little Happy Baby here. 217 00:10:33,733 --> 00:10:36,636 So I have some options. 218 00:10:36,636 --> 00:10:39,572 A little hedgehog pose. 219 00:10:39,572 --> 00:10:43,176 Maybe you're here or Happy Baby. 220 00:10:44,143 --> 00:10:45,612 Take three cycles of breath here. 221 00:10:45,612 --> 00:10:46,446 Count them out. 222 00:10:46,446 --> 00:10:47,380 One. 223 00:10:47,380 --> 00:10:51,084 (breathing deeply) 224 00:10:51,084 --> 00:10:52,485 And two. 225 00:10:52,485 --> 00:10:55,388 (breathing deeply) 226 00:10:56,723 --> 00:10:57,857 And three. 227 00:10:57,857 --> 00:11:00,760 (breathing deeply) 228 00:11:02,495 --> 00:11:03,630 And then we're gonna bring the hands 229 00:11:03,630 --> 00:11:04,731 to the back of the thighs. 230 00:11:04,731 --> 00:11:06,900 Keep breathing nice long cycles of breath 231 00:11:06,900 --> 00:11:09,636 and we're gonna rock and roll all the way up. 232 00:11:09,636 --> 00:11:10,670 So take your time 233 00:11:10,670 --> 00:11:12,372 massaging through the length of your spine. 234 00:11:12,372 --> 00:11:14,040 You should feel really awesome. 235 00:11:14,040 --> 00:11:16,609 We're also waking up the core muscles 236 00:11:16,609 --> 00:11:18,278 that we need for a strong back 237 00:11:18,278 --> 00:11:20,446 but also a nice connection to that third chakra 238 00:11:20,446 --> 00:11:24,617 which is our home base, it's that 239 00:11:25,902 --> 00:11:27,617 self-care center. 240 00:11:28,888 --> 00:11:31,057 And then rock as many times 241 00:11:31,057 --> 00:11:33,026 as you feel awesome and comfortable 242 00:11:33,026 --> 00:11:35,395 and you're gonna come all the way through 243 00:11:35,395 --> 00:11:36,596 to a nice comfortable seat. 244 00:11:36,596 --> 00:11:38,331 You can center yourself on the mat. 245 00:11:39,532 --> 00:11:40,934 And then right away, let's inhale, 246 00:11:40,934 --> 00:11:43,570 reach for the sky, big stretch. 247 00:11:43,570 --> 00:11:46,205 And then exhale, you're going to open twist to the left. 248 00:11:46,205 --> 00:11:48,608 Now fingertips can go down to the earth 249 00:11:48,608 --> 00:11:50,977 or maybe you catch a little bind. 250 00:11:50,977 --> 00:11:52,712 And then inhale, reach for the sky. 251 00:11:53,713 --> 00:11:56,816 Back to center and exhale to the right. 252 00:11:56,816 --> 00:11:59,619 Catch a bind or fingertips on the mat. 253 00:11:59,619 --> 00:12:02,822 Inhale back up to center, lift all four sides of the torso, 254 00:12:02,822 --> 00:12:04,691 lift and lengthen, exhale. 255 00:12:04,691 --> 00:12:06,960 Open twist to the left. 256 00:12:06,960 --> 00:12:08,828 Inhale to center. 257 00:12:08,828 --> 00:12:09,896 Sync up with your breath here, 258 00:12:09,896 --> 00:12:11,397 open twist to the right. 259 00:12:12,398 --> 00:12:14,367 And you can find a little more fluid movement here. 260 00:12:14,367 --> 00:12:16,536 Inhale, reach up high. 261 00:12:16,536 --> 00:12:18,271 Exhale, open twist. 262 00:12:19,539 --> 00:12:21,574 Maybe integrating the neck here. 263 00:12:25,612 --> 00:12:26,446 Keep it going. 264 00:12:26,446 --> 00:12:27,714 One more time on each side. 265 00:12:36,055 --> 00:12:38,424 Beautiful, inhale reach up. 266 00:12:38,424 --> 00:12:40,627 Exhale bring the hands down. 267 00:12:40,627 --> 00:12:44,464 You're gonna open the legs a little wider now 268 00:12:44,464 --> 00:12:46,466 so that we come into Baddha Konasana. 269 00:12:46,466 --> 00:12:49,636 So the soles of the feet are gonna come together. 270 00:12:49,636 --> 00:12:52,805 You're gonna take your hands to your feet 271 00:12:52,805 --> 00:12:56,976 and you're gonna practice a little self massage. 272 00:12:58,711 --> 00:13:01,347 Now, you can start by taking the thumbs 273 00:13:01,347 --> 00:13:02,849 to the arches of your feet 274 00:13:02,849 --> 00:13:06,419 and just gonna kind of start there and work your way out. 275 00:13:07,487 --> 00:13:09,355 And then take your eyes off the video 276 00:13:09,355 --> 00:13:10,823 and I mean this with all sincerity. 277 00:13:10,823 --> 00:13:13,726 Like really focus in on what you're doing. 278 00:13:13,726 --> 00:13:17,030 I'm laughing because I know it can seem kind of silly 279 00:13:17,030 --> 00:13:20,767 but many people will get emotional here. 280 00:13:29,676 --> 00:13:31,978 And I wanna tell you why I think that 281 00:13:31,978 --> 00:13:35,415 but I just want you to feel your way through this. 282 00:13:35,415 --> 00:13:37,250 And if you're not feeling anything, that's great too. 283 00:13:37,250 --> 00:13:40,053 Just give yourself a nice little foot massage. 284 00:13:40,053 --> 00:13:41,497 Breathe deep. 285 00:13:45,224 --> 00:13:47,360 All right and when you're ready, 286 00:13:47,360 --> 00:13:49,028 you gonna open the feet as wide as you can, 287 00:13:49,028 --> 00:13:49,996 just like a book. 288 00:13:49,996 --> 00:13:50,830 You don't have to force it. 289 00:13:50,830 --> 00:13:53,199 And you'll grab the ankles, try to keep the feet open 290 00:13:53,199 --> 00:13:55,702 and then roll up really tall through your spine. 291 00:13:57,103 --> 00:13:59,205 Inhale, lots of love in, stay present. 292 00:14:00,339 --> 00:14:02,542 Exhale, relax your shoulders down. 293 00:14:02,542 --> 00:14:04,110 Lots of love out. 294 00:14:04,110 --> 00:14:05,211 Try to create more space. 295 00:14:05,211 --> 00:14:08,214 Inhale, lots of love in, lift your chest. 296 00:14:08,214 --> 00:14:10,983 Exhale, relax the shoulders down. 297 00:14:10,983 --> 00:14:12,452 Lots of love out. 298 00:14:12,452 --> 00:14:13,653 Great, take the left ear. 299 00:14:13,653 --> 00:14:15,421 Drop it over the left shoulder, breathe deep. 300 00:14:15,421 --> 00:14:16,856 So I'm actively kind of tagging 301 00:14:16,856 --> 00:14:18,858 some weight down through my right elbow. 302 00:14:20,159 --> 00:14:22,161 And then bring it up to center nice and easy breezy 303 00:14:22,161 --> 00:14:23,696 over to the other side. 304 00:14:23,696 --> 00:14:24,530 Oh, yeah. 305 00:14:28,034 --> 00:14:29,869 Awesome, bring it back to center. 306 00:14:29,869 --> 00:14:31,404 Take the hands, lift them up. 307 00:14:31,404 --> 00:14:33,506 Bring them to the outer edges of the legs, 308 00:14:33,506 --> 00:14:36,809 slowly close the knees together, lean back. 309 00:14:36,809 --> 00:14:38,077 Lift your shins. 310 00:14:39,412 --> 00:14:40,947 If this is too much on your back 311 00:14:40,947 --> 00:14:42,915 and we're kind of needing to nurture the back, 312 00:14:42,915 --> 00:14:45,952 you can keep the toes on the ground or heels on the ground. 313 00:14:45,952 --> 00:14:46,819 Otherwise, you're just gonna get 314 00:14:46,819 --> 00:14:48,221 a little core strengthening. 315 00:14:48,221 --> 00:14:50,256 You can hold on to the backs of your legs 316 00:14:50,256 --> 00:14:52,692 or you can send the fingertips out wide. 317 00:14:52,692 --> 00:14:53,659 We're just gonna breathe deep here 318 00:14:53,659 --> 00:14:56,395 and see if we can keep a nice calm, 319 00:14:56,395 --> 00:14:59,065 cool softness in the face. 320 00:14:59,999 --> 00:15:01,300 So soften your brow. 321 00:15:03,236 --> 00:15:05,571 And then the pose is really meant to inspire the breath 322 00:15:05,571 --> 00:15:07,440 and the breath there to nurture the pose. 323 00:15:07,440 --> 00:15:10,676 So the more we can sync those two things up, the better. 324 00:15:10,676 --> 00:15:11,878 So breathe deep. 325 00:15:14,347 --> 00:15:15,748 Awesome, then in the air here, 326 00:15:15,748 --> 00:15:16,649 see if you can catch some air. 327 00:15:16,649 --> 00:15:19,385 You're gonna cross one ankle over the other. 328 00:15:19,385 --> 00:15:21,220 Bring the palms together, 329 00:15:21,220 --> 00:15:22,889 and then we're gonna slowly clap 330 00:15:22,889 --> 00:15:25,525 and then rock all the way through 331 00:15:25,525 --> 00:15:27,560 and take it to Downward Facing Dog. 332 00:15:28,394 --> 00:15:30,897 Take your time getting there. 333 00:15:30,897 --> 00:15:33,866 Let each movement be soft and easy. 334 00:15:35,034 --> 00:15:38,571 Remember the intention of today's practice 335 00:15:38,571 --> 00:15:42,608 is not meant to bust your chops or break you, 336 00:15:42,608 --> 00:15:43,910 but rather to nurture. 337 00:15:43,910 --> 00:15:47,213 So let your movement and the way you move reflect that. 338 00:15:51,684 --> 00:15:55,788 Shake the head, soften through your jaw. 339 00:15:58,724 --> 00:15:59,559 And then here we go. 340 00:15:59,559 --> 00:16:01,994 We're gonna do baby steps 341 00:16:01,994 --> 00:16:03,429 all the way to the top of the mat, 342 00:16:03,429 --> 00:16:05,364 but really see how many steps you can take. 343 00:16:05,364 --> 00:16:07,099 So pay attention to the nuance. 344 00:16:07,099 --> 00:16:09,836 Try to stretch through the fascia of the foot, 345 00:16:09,836 --> 00:16:12,939 the ankles, the Achilles. 346 00:16:12,939 --> 00:16:17,443 You might crisscross the feet to get more into the calves 347 00:16:17,443 --> 00:16:21,614 and then through the backs of the knees, the hamstrings. 348 00:16:22,915 --> 00:16:24,684 Then once you arrive at the top of your mat, 349 00:16:24,684 --> 00:16:26,252 bring the feet hip width apart 350 00:16:26,252 --> 00:16:30,356 and bend your knees so that we can give some love, 351 00:16:30,356 --> 00:16:33,759 and by some, I mean a lot of love to your lower back. 352 00:16:35,127 --> 00:16:37,730 Clasp opposite elbow and breathe deep, 353 00:16:37,730 --> 00:16:39,232 inhaling lots of love in, 354 00:16:39,232 --> 00:16:40,967 as you bend your knees generously. 355 00:16:42,268 --> 00:16:45,438 And exhaling, relaxing the weight of your head over. 356 00:16:46,505 --> 00:16:47,340 Letting go. 357 00:16:49,609 --> 00:16:51,611 Fabulous, release the arms. 358 00:16:53,045 --> 00:16:54,747 Press in all four corners of the feet, 359 00:16:54,747 --> 00:16:56,015 tuck your chin into your chest 360 00:16:56,015 --> 00:16:58,050 and with so much love and tender loving care, 361 00:16:58,050 --> 00:17:00,052 roll up to Mountain Pose. 362 00:17:08,861 --> 00:17:10,863 And as you rise up here, 363 00:17:12,198 --> 00:17:14,532 try not to fidget and if you did, it's all good. 364 00:17:14,532 --> 00:17:15,501 Take what you need. 365 00:17:18,671 --> 00:17:21,607 And see if you can just pause and be still here. 366 00:17:21,607 --> 00:17:23,843 Allow your breath to evolve. 367 00:17:24,676 --> 00:17:26,579 Nice full loving breaths. 368 00:17:35,521 --> 00:17:37,990 Awesome, then we'll slowly bat the eyelashes open 369 00:17:37,990 --> 00:17:39,392 if your eyes were closed. 370 00:17:39,392 --> 00:17:42,094 We're gonna inhale, reach up, look up. 371 00:17:43,462 --> 00:17:45,531 And then exhale, soft bend in the knees 372 00:17:45,531 --> 00:17:47,500 as you open twist to the left. 373 00:17:49,001 --> 00:17:50,903 And then inhale, reach up, look up. 374 00:17:51,837 --> 00:17:54,340 Ground through the heels, exhale, soft bend both knees 375 00:17:54,340 --> 00:17:55,675 as you open twist to the right 376 00:17:55,675 --> 00:17:56,976 and then keep it going just like we did before. 377 00:17:56,976 --> 00:17:59,245 Inhale, reach up rise up. 378 00:18:00,813 --> 00:18:01,914 And sync up with your breath. 379 00:18:01,914 --> 00:18:04,550 Exhale, open, maybe look back 380 00:18:04,550 --> 00:18:08,654 and then inhale, reach up, look up, rise. 381 00:18:08,654 --> 00:18:10,389 Moving with your breath 382 00:18:10,389 --> 00:18:11,724 and again, protecting the knees 383 00:18:11,724 --> 00:18:14,760 by keeping them nice and bent every time you open twist. 384 00:18:14,760 --> 00:18:17,763 So most people practicing this will probably intuit that 385 00:18:17,763 --> 00:18:20,599 but just in case, be really mindful. 386 00:18:20,599 --> 00:18:22,702 Soft bend as you open twist. 387 00:18:26,072 --> 00:18:28,474 Let's do one more on each side. 388 00:18:28,474 --> 00:18:30,109 Nice yummy spa breaths. 389 00:18:30,109 --> 00:18:31,644 Inhale, reach. 390 00:18:35,548 --> 00:18:38,951 Awesome, then the next time you inhale, reach for the sky, 391 00:18:38,951 --> 00:18:39,986 bring the palms together. 392 00:18:39,986 --> 00:18:41,954 You could give it a clap if you like. 393 00:18:41,954 --> 00:18:44,724 And then we're gonna Forward Fold all the way back down. 394 00:18:46,926 --> 00:18:49,228 Great, then bend both knees here. 395 00:18:49,228 --> 00:18:51,731 Right fingertips are gonna come to the center of your mat. 396 00:18:51,731 --> 00:18:54,200 And then you're gonna slowly straighten just the left leg. 397 00:18:54,200 --> 00:18:56,936 Keep the right knee bent as you reach left fingertips 398 00:18:56,936 --> 00:18:57,770 up towards the sky. 399 00:18:57,770 --> 00:19:01,040 Big open twist and then take it down. 400 00:19:01,040 --> 00:19:02,141 Inhale. 401 00:19:02,141 --> 00:19:03,175 Exhale. 402 00:19:03,175 --> 00:19:04,276 Open twist to the right. 403 00:19:04,276 --> 00:19:05,544 Straighten the right leg. 404 00:19:06,412 --> 00:19:07,680 Keep the left knee bent. 405 00:19:08,547 --> 00:19:10,816 And back down and same thing. 406 00:19:10,816 --> 00:19:12,418 So you inhale to center, 407 00:19:13,486 --> 00:19:14,553 exhale the twist. 408 00:19:23,129 --> 00:19:25,231 And then you're alternating which leg is straight, 409 00:19:25,231 --> 00:19:26,365 which leg is bent. 410 00:19:30,436 --> 00:19:32,038 Alright, even it out. 411 00:19:34,306 --> 00:19:35,641 Bring it all the way down. 412 00:19:36,509 --> 00:19:37,843 Forward Fold. 413 00:19:37,843 --> 00:19:39,412 Awesome, from here, we're gonna bend the knees, 414 00:19:39,412 --> 00:19:40,680 plant the palms. 415 00:19:40,680 --> 00:19:43,582 I'm just gonna step one foot back and then the other. 416 00:19:43,582 --> 00:19:45,418 One Plank Pose in this practice 417 00:19:45,418 --> 00:19:47,086 just to wake up our center or core. 418 00:19:47,086 --> 00:19:48,854 Big breath in. 419 00:19:48,854 --> 00:19:53,025 And then exhale all the way down to the belly nice and slow. 420 00:19:53,893 --> 00:19:56,062 Loop the shoulders, pull the elbows back. 421 00:19:56,062 --> 00:19:57,797 Inhale, open the chest. 422 00:19:57,797 --> 00:19:58,898 Baby Cobra. 423 00:19:59,865 --> 00:20:01,300 And then release. 424 00:20:02,134 --> 00:20:05,571 Awesome, you're gonna press up to all fours, 425 00:20:05,571 --> 00:20:07,006 then curl the toes under 426 00:20:07,006 --> 00:20:09,775 and then peel it from your tail. 427 00:20:09,775 --> 00:20:10,943 Downward Facing Dog. 428 00:20:12,645 --> 00:20:14,638 Big breath in. 429 00:20:16,415 --> 00:20:17,622 Long breath out. 430 00:20:19,085 --> 00:20:21,187 Sweet, baby steps to the top of the mat. 431 00:20:21,187 --> 00:20:22,154 Take your time here. 432 00:20:22,154 --> 00:20:25,958 Really maximize this journey 433 00:20:25,958 --> 00:20:28,861 so you can find stretch in the side body. 434 00:20:30,129 --> 00:20:31,764 Again, waking up through the feet, 435 00:20:31,764 --> 00:20:34,400 tending to some tired legs 436 00:20:34,400 --> 00:20:38,104 by stretching through the Achilles, the calf. 437 00:20:40,139 --> 00:20:43,042 And then all the way back up to Forward Fold 438 00:20:43,042 --> 00:20:44,176 at the top of your mat. 439 00:20:45,678 --> 00:20:47,079 Great, feet hip-width apart, 440 00:20:47,079 --> 00:20:50,683 inhale, halfway lift, lengthen through the spine. 441 00:20:50,683 --> 00:20:52,685 And exhale to soften and bow. 442 00:20:53,719 --> 00:20:54,653 Root to rise here. 443 00:20:54,653 --> 00:20:56,355 Press into the feet, bend your knees a little, 444 00:20:56,355 --> 00:20:59,658 reach the fingertips way up high, big stretch. 445 00:20:59,658 --> 00:21:02,661 And then exhale, hands to heart. 446 00:21:02,661 --> 00:21:04,697 Mountain Pose. 447 00:21:04,697 --> 00:21:08,467 Take a deep breath in and a long breath out. 448 00:21:09,835 --> 00:21:11,003 Beautiful. 449 00:21:11,003 --> 00:21:12,838 So from here, we're gonna walk the feet together, 450 00:21:12,838 --> 00:21:13,873 really together. 451 00:21:13,873 --> 00:21:16,542 And I like to challenge my friends lately 452 00:21:17,843 --> 00:21:19,812 to try to do that without looking down. 453 00:21:24,550 --> 00:21:25,651 It's harder than you think. 454 00:21:25,651 --> 00:21:27,920 Then bring the palms together if they aren't already. 455 00:21:27,920 --> 00:21:29,722 We're gonna shift the weight to the left foot 456 00:21:29,722 --> 00:21:32,391 and slowly pick the right knee up high. 457 00:21:32,391 --> 00:21:33,692 So we're gonna squeeze and lift. 458 00:21:33,692 --> 00:21:35,327 Interlace the fingertips, squeeze and lift. 459 00:21:35,327 --> 00:21:36,595 Lift, lift, lift. 460 00:21:36,595 --> 00:21:40,032 You can rotate the right ankle one way and then the other. 461 00:21:40,032 --> 00:21:42,535 And then bring the left hand back at your heart space 462 00:21:42,535 --> 00:21:43,936 and you're gonna take the right foot 463 00:21:43,936 --> 00:21:45,037 and bring the right heel 464 00:21:45,037 --> 00:21:48,073 either all the way up to your left inner thigh 465 00:21:48,073 --> 00:21:51,277 or maybe drop it down to your left inner calf 466 00:21:51,277 --> 00:21:54,213 or maybe big toe on the ground for a Tree Pose. 467 00:21:54,213 --> 00:21:56,348 Hands on the heart, palm face down. 468 00:21:57,449 --> 00:21:59,785 So pick your Vrksasana today. 469 00:21:59,785 --> 00:22:02,054 And you're gonna try to hug everything into the midline 470 00:22:02,054 --> 00:22:04,943 as you open up through that right outer hip 471 00:22:04,943 --> 00:22:06,425 lengthen tailbone down. 472 00:22:07,893 --> 00:22:11,891 Think upper body lifting 473 00:22:11,891 --> 00:22:15,064 and back body grounding. 474 00:22:15,601 --> 00:22:17,636 And then tap into a little ocean breath here. 475 00:22:17,636 --> 00:22:20,039 You might soften your gaze down 476 00:22:20,039 --> 00:22:21,373 or challenge yourself 477 00:22:21,373 --> 00:22:23,475 or if it just feels better today, 478 00:22:23,475 --> 00:22:25,411 we're aspiring to look up. 479 00:22:25,411 --> 00:22:26,856 You might do that. 480 00:22:29,815 --> 00:22:31,983 Find your flavor and breathe deep. 481 00:22:35,387 --> 00:22:37,690 And then slowly bring the right knee back up, 482 00:22:37,690 --> 00:22:38,724 squeeze and lift. 483 00:22:38,724 --> 00:22:40,726 We're gonna inhale, reach for the sky. 484 00:22:41,660 --> 00:22:43,128 Standing one-legged Tadasana. 485 00:22:43,996 --> 00:22:44,830 And then check it out. 486 00:22:44,830 --> 00:22:47,466 Exhale, open twist to the right, whoa! 487 00:22:47,466 --> 00:22:49,068 Hug everything into the midline. 488 00:22:49,068 --> 00:22:49,902 Open, twist. 489 00:22:49,902 --> 00:22:51,570 You might create a little resistance 490 00:22:51,570 --> 00:22:53,472 between your left arm and your right knee. 491 00:22:53,472 --> 00:22:55,474 Maybe you look back, breathe deep. 492 00:22:56,475 --> 00:22:58,544 Inhale in and then exhale, 493 00:22:58,544 --> 00:23:00,613 release everything, Mountain Pose. 494 00:23:00,613 --> 00:23:02,448 Awesome work, super fun. 495 00:23:02,448 --> 00:23:03,682 Inhale, lift the chest. 496 00:23:04,550 --> 00:23:06,151 Exhale, relax the shoulders. 497 00:23:07,553 --> 00:23:09,255 All right, inhale, hands to heart. 498 00:23:09,255 --> 00:23:11,523 Shift your weight to your right foot. 499 00:23:11,523 --> 00:23:13,792 Bring the feet together without looking down. 500 00:23:14,793 --> 00:23:17,730 Awesome, then slowly lift the left knee up. 501 00:23:17,730 --> 00:23:19,298 So activate the core here. 502 00:23:20,332 --> 00:23:22,534 Interlace the fingertips, squeeze and lift. 503 00:23:22,534 --> 00:23:24,069 Press away from the earth. 504 00:23:24,069 --> 00:23:26,405 So press your standing foot down. 505 00:23:26,405 --> 00:23:27,239 Lift your chest. 506 00:23:27,239 --> 00:23:28,807 We're creating a healthy flow of energy 507 00:23:28,807 --> 00:23:31,010 with this little ditty here so stay focused. 508 00:23:31,010 --> 00:23:32,111 Breathe deep. 509 00:23:32,111 --> 00:23:33,913 Rotate the left ankle. 510 00:23:35,014 --> 00:23:36,915 It might start to get a little warm here. 511 00:23:36,915 --> 00:23:38,450 It's all good. 512 00:23:38,450 --> 00:23:40,119 And then the right hand comes to the heart 513 00:23:40,119 --> 00:23:41,387 and you'll find your Tree Pose 514 00:23:41,387 --> 00:23:43,389 on the other side, your version. 515 00:23:43,389 --> 00:23:44,556 And there's a tendency 516 00:23:44,556 --> 00:23:46,225 to kinda push into the right side of the body 517 00:23:46,225 --> 00:23:49,595 so let's balance out right side and left side of the body 518 00:23:49,595 --> 00:23:51,230 by pushing back a little bit. 519 00:23:51,230 --> 00:23:54,500 Finding that equilibrium, that balance. 520 00:23:56,468 --> 00:23:58,404 And then again, you might look up today 521 00:23:59,805 --> 00:24:01,073 or soft gaze down. 522 00:24:03,909 --> 00:24:04,943 Find what feels good. 523 00:24:04,943 --> 00:24:07,446 Maybe you challenge yourself by closing your eyes. 524 00:24:12,471 --> 00:24:15,054 And then notice what's coming up in your mind, 525 00:24:16,388 --> 00:24:19,358 your heart space and just breathe deep. 526 00:24:19,358 --> 00:24:20,526 Create a little warmth. 527 00:24:27,599 --> 00:24:31,403 Awesome, then you're gonna slowly inhale, lift the chest. 528 00:24:31,403 --> 00:24:32,638 And exhale, release. 529 00:24:32,638 --> 00:24:34,106 Bring that left knee back in. 530 00:24:34,106 --> 00:24:35,240 We're strengthening core here. 531 00:24:35,240 --> 00:24:37,476 Squeeze and lift, standing one-legged Tadasana. 532 00:24:37,476 --> 00:24:40,579 Inhale, reach for the sky and then exhale. 533 00:24:40,579 --> 00:24:42,014 Keep pressing into that standing leg, 534 00:24:42,014 --> 00:24:44,717 lift your left knee up, open twist to the left. 535 00:24:46,251 --> 00:24:48,520 Create a little resistance here, a little fulcrum. 536 00:24:48,520 --> 00:24:51,323 Hug navel in and up. 537 00:24:51,323 --> 00:24:53,125 So upper abdominals and lower bellies 538 00:24:53,125 --> 00:24:54,493 zip in towards your navel 539 00:24:54,493 --> 00:24:58,664 and you might look back past your left shoulder, breathe. 540 00:25:00,666 --> 00:25:04,570 And then use an exhale to release everything. 541 00:25:04,570 --> 00:25:06,004 Mountain Pose. 542 00:25:06,004 --> 00:25:08,774 Whoa, bring the feet together, really together. 543 00:25:08,774 --> 00:25:10,275 Bring the hands to your heart. 544 00:25:12,945 --> 00:25:14,146 Take a deep breath in. 545 00:25:15,214 --> 00:25:16,515 Exhale, close your eyes. 546 00:25:21,420 --> 00:25:22,287 Inhale. 547 00:25:24,990 --> 00:25:26,358 Cleansing exhale. 548 00:25:26,358 --> 00:25:28,160 Release something, let something go. 549 00:25:31,096 --> 00:25:31,930 Great. 550 00:25:31,930 --> 00:25:34,967 Final asana, we're gonna step the feet very wide. 551 00:25:35,968 --> 00:25:38,137 So feet will start parallel 552 00:25:38,137 --> 00:25:40,839 and then you'll inch your big toes in a hair. 553 00:25:40,839 --> 00:25:44,476 So you can really feel the outer edges of the feet connect. 554 00:25:44,476 --> 00:25:48,247 Inhale, hands together and lift your chest, lift your heart. 555 00:25:48,247 --> 00:25:50,816 Exhale, microbend in the knees as we've been doing, 556 00:25:50,816 --> 00:25:51,950 then you gonna send the hips back, 557 00:25:51,950 --> 00:25:53,018 lead with your chest. 558 00:25:54,686 --> 00:25:57,256 Standing wide-legged, Forward Fold. 559 00:25:57,256 --> 00:26:00,225 Eventually, the hands will come down to the earth. 560 00:26:00,225 --> 00:26:03,328 You might widen your stance, you might make it more narrow 561 00:26:03,328 --> 00:26:06,198 and then yogi's choice, my dear friends. 562 00:26:07,166 --> 00:26:09,334 You might bring the hands in line 563 00:26:09,334 --> 00:26:10,602 with the arches of the feet, 564 00:26:10,602 --> 00:26:12,337 bringing the crown of the head down. 565 00:26:12,337 --> 00:26:14,873 If headstand is your practice, you can send it up. 566 00:26:16,141 --> 00:26:18,477 Maybe we're here keeping the wrists 567 00:26:18,477 --> 00:26:21,880 right underneath the shoulders. 568 00:26:23,715 --> 00:26:25,050 You've done a lot of twisting, 569 00:26:25,050 --> 00:26:28,320 but if you're feeling it and you wanna continue, 570 00:26:28,320 --> 00:26:30,022 you can do open twist to the right 571 00:26:31,790 --> 00:26:33,625 and open twist to the left. 572 00:26:33,625 --> 00:26:36,328 So we'll take five cycles. 573 00:26:36,328 --> 00:26:39,164 Five mindful cycles of breath here. 574 00:26:42,100 --> 00:26:45,404 Engaging the inner thighs, staying connected to your core. 575 00:26:59,384 --> 00:27:01,887 Letting go of any stress or tension 576 00:27:01,887 --> 00:27:06,058 by simply breathing with consciousness. 577 00:27:07,693 --> 00:27:11,864 Keeping the skin of the face soft 578 00:27:13,430 --> 00:27:15,299 and relaxed. 579 00:27:16,802 --> 00:27:19,905 If you're upside down, make your way back down. 580 00:27:19,905 --> 00:27:21,707 If you're in a twist, even it out. 581 00:27:23,108 --> 00:27:26,545 We'll slowly walk the hands back out. 582 00:27:26,545 --> 00:27:28,881 And this time, bring them to the waistline. 583 00:27:28,881 --> 00:27:31,149 Bend the knees, activate your core. 584 00:27:31,149 --> 00:27:34,853 And again, with your heart, lead the way, rise up strong. 585 00:27:36,622 --> 00:27:37,656 Great, beautiful. 586 00:27:37,656 --> 00:27:42,265 Just feel the effects here, blood flow, energy, that flush. 587 00:27:43,662 --> 00:27:46,131 (breathing deeply) 588 00:27:46,131 --> 00:27:49,801 And then we're gonna slowly inch the feet nice and slow 589 00:27:49,801 --> 00:27:52,604 all the way back in and underneath us. 590 00:27:52,604 --> 00:27:54,239 Keep the hands on the waistline, 591 00:27:55,274 --> 00:27:56,608 and stand tall. 592 00:27:59,511 --> 00:28:00,979 Inhale, lots of love in. 593 00:28:03,348 --> 00:28:07,886 And exhale, relax the shoulders, lots of love out. 594 00:28:07,886 --> 00:28:09,154 Awesome work. 595 00:28:09,154 --> 00:28:12,357 Release the fingertips down to come up. 596 00:28:12,357 --> 00:28:14,059 We bring the palms together 597 00:28:14,059 --> 00:28:15,861 and all the way up to the third eye. 598 00:28:17,296 --> 00:28:20,232 Close your eyes and just feel this out for a second here. 599 00:28:21,867 --> 00:28:23,268 Feel your feet on the earth. 600 00:28:24,903 --> 00:28:27,406 Feel the energy that you stirred up. 601 00:28:28,473 --> 00:28:30,709 Blanket yourself in love here, 602 00:28:30,709 --> 00:28:33,645 and gratitude for taking the time to fill your cup. 603 00:28:35,614 --> 00:28:37,749 I wanna personally thank you for all you do 604 00:28:37,749 --> 00:28:39,351 to take care of others. 605 00:28:41,687 --> 00:28:44,323 Probably goes without saying, but I genuine, 606 00:28:44,323 --> 00:28:45,157 I'm gonna get emotional 607 00:28:45,157 --> 00:28:48,160 but I genuinely believe that this practice 608 00:28:48,160 --> 00:28:50,429 is a great tool for all of us 609 00:28:50,429 --> 00:28:52,030 to take better care of ourselves 610 00:28:52,030 --> 00:28:56,001 so that we can take care of each other. 611 00:28:57,703 --> 00:29:01,773 Treat everyone with the love and respect and kindness 612 00:29:01,773 --> 00:29:03,675 that the world needs. 613 00:29:05,677 --> 00:29:07,746 Can I get an amen? 614 00:29:07,746 --> 00:29:09,881 Okay, take a deep breath here. 615 00:29:11,216 --> 00:29:14,319 And exhale one last cleansing breath. 616 00:29:16,355 --> 00:29:18,490 The awesome in me bows to the awesome in you. 617 00:29:18,490 --> 00:29:19,791 Please share these practice with anyone 618 00:29:19,791 --> 00:29:21,960 who you think might benefit from it 619 00:29:21,960 --> 00:29:23,495 and I'll see you next week. 620 00:29:23,495 --> 00:29:24,930 Namaste. 621 00:29:24,930 --> 00:29:27,699 (upbeat music)