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- Howdy everyone and
welcome to Yoga With Adriene.

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I am Adriene and this is Benji
and today we have a special

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yoga for post traumatic stress.

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So for this practice I invite
you to bring a little folded

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towel or blanky to the mat and

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hop into something comfy
and let's get started.

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(gentle music)

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Okay my darling friends,

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let's begin in a nice
comfortable seat.

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You're gonna come on to the
ground and I encourage you to

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use a little blanket or use a
folded towel to lift the hips

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so you can find
length in your spine.

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So right away I would like
to invite you to slow down.

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Even just
getting set up for this.

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There's plenty of time.

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You don't need to rush.

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We're gonna do some affective
movements and affective breaths

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today that are gonna
get right to the point,

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calm the nervous system.

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Kind of get us out of that fight
or flight mode a little bit and

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yeah, just regulate everything.

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So a really affective thing
so you don't need to rush.

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We don't need to
try to master this or,

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you know, hurry.
We can enjoy

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just a little bit
taking this time

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for ourselves.

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So even getting in
this beginning position,

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just notice if you
were kind of rushed.

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There was kind of
this anxious energy.

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If there was,
it's totally normal.

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That's why I'm talking about
this so that we can slowly begin

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to use this time to just
become more aware of

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what our system's doing,

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how we're
reacting to things,

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and see if there is anything,
anything at all,

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that we might be able to do or
practice in order to make our

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lives a little easier,

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a little more present.

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And when I say easier,
I mean with more ease, right?

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Less struggle.

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Less stress.

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Less anxiety.

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So hopefully by now
you're in your spot.

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If not, again, take your time.

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But we're just gonna start
really easy by taking soft easy

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movement in the spine.

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So this might be a little
awkward at first but you can

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think of it as like a blade of
grass just kind of moving in the

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wind and just
softening a little bit

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in the face.

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So just softening
the skin of the face.

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Just doing your best
to take my invitation,

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take the cue,
you might not get everything.

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Maybe not
everything will resonate

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but that's totally okay.

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Just remember this is an
offering for millions of people

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so what might
resonate with one person

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might not resonate with the
other and so on and so forth.

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So just do your best.

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Take what you need
and start with some soft,

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easy movement here.
A little sway in the breeze.

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If you're feeling comfortable,

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you're in to it,
close your eyes.

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If this is super new, you're not
even sure if you should be doing

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this with your time, no worries,
keep your eyes open but everyone

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start to deepen your breath

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and think of this
line in the spine

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as you move
slowly back and forth.

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Benji, (snaps).

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Think of this line in the spine
and think of it if you can

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as this energetic highway

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or this energetic superhighway.

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Benji, you're gonna
settle down now, bro?

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Okay, thank you.

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And if you stopped swaying,
don't stop.

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Want to keep going.

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Again, just like a blade of
grass and you can allow your

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hands to rest gently on
the thighs or the knees.

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And if you can, we're just gonna
accentuate this sway a little

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more by connecting to
the shoulders a little bit.

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And you might
start to feel stuck

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in the side body
and that's okay.

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We're stretching
nice and slow today.

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But there are so many nerve
endings that come together along

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this, what I'm calling
today energetic superhighway.

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So rather than starting
off with a structured move,

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we're starting with
a soft, easy sway.

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And as you're willing, this
image of a blade of grass

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softly moving
amongst the breeze.

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As you're ready,
take a deep breath in.

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And a long breath out.

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And on your next inhale,

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bring the spine
upright into stillness.

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And use the sound of
my voice to gently guide

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you through these next few bits.

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So you can soften your gaze

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or close your eyes
if it feels right.

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Tuck the chin
gently into the chest

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and feel the back
of the neck grow long.

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On a breath in, any old inhale,

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lift your sternum,
your chest toward your chin.

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So again, we're tucking
the chin to lengthen

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the back of the neck.

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Then on an inhale,
any old inhale,

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we're lifting the chest,
the sternum,

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up towards the chin.

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And continue with
that a couple more beats,

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dropping the chin,
lifting the chest.

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As you do this,

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deepen your breath.

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Let your lower body be heavy.

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Spine nice and long.

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Then as you continue to
gently deepen your breath here,

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use your mind,
the power of your mind

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and we know
the mind is powerful.

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We would not have
selected this video,

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this practice if we did not know
how powerful our thoughts and

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our mind is so use those
thoughts and direct your energy

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to imagine your
lower body becoming

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really, really, really heavy.

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And then use your mind's eye to
draw a line from the base of the

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spine and from that heavy
grounding point begin to lift,

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draw energy all the
way up through the spine.

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So trace a line all the way
up past your belly button,

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up through the solar plexus.

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Pass through that
point we're already lifting,

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the heart, the chest,
up through that throat.

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All the way through the sinus
cavities all the way up through

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the third eye point

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and finally all the way
up through the crown.

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Now with your gaze
soft or your eyes closed,

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take a deep breath
in through the nose.

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And this time as you exhale blow
it out through the lips as if

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you were blowing out a candle.

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That's it.
Here we go again.

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Big inhale,
maintain this structure

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you've created in the body.

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In through the nostrils.

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And blowing it
out through the lips.

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And one more just like that.

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You're doing great.
Elongating the breaths.

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Here we go, inhale
in through the nose.

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Keep the chest lifted, chin
tucked as you blow it out.

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Awesome work.
Bring the palms together.

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And you're gonna press
the palms together actively,

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sending your
elbows left to right.

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Then inhale, lift the chin,

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open your eyes and exhale,

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drop the chin, look down.

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Inhale, lift the chin, look out.

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With the breath, exhale,
chin to chest.

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Yeah.
Inhale, lift it up.

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Exhale, chin to chest.

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Feel that stretch in
the back of the neck.

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Nice and easy,
one more time, inhale.

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Exhale, this time pause here.

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Close your eyes
or soften your gaze.

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Elbows are actively
reaching left to right.

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We're lifting up
through the sternum,

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lifting up
through the armpit chest,

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feeling that broad stretch
through the back of the neck.

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Lower body's heavy.

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And then inhale to
lift the chin and exhale,

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turn to look past
your right shoulder.

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Inhale to center.

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Exhale turn to look
past your left shoulder.

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Arms may be getting tired here,
stick with me.

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Inhale, look forward.

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Exhale to the right.

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Inhale.

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Exhale, blow it out to the left.

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With the breath
lift the sternum.

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Exhale, blow it out.

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Turn, inhale, and turn.

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One more time on each side.

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Good, inhale,
come back to center.

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Check it out.
Interlace the fingertips,

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bring the hands all
the way behind the head.

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Thumbs can go down
to brace the neck here.

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You're gonna open
up through the chest.

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Lift your heart.

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Elbows reach left to right here.

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You're gonna inhale in.

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Exhale, round everything in.

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Elbows come in,
chin to chest, navel draws back

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and we round through the spine.

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Inhale, open up
with your breath.

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Nice breath control here,
look up.

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Lift your chest.

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Exhale, rounding through.
Nice and slow.

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Bringing mobility to
the joints, nice and slow.

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Regulating the breath.

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Inhale, opening
up through the chest.

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Stretching through the pecs.

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Again, you can extend your
thumbs here to brace your neck

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if you need a
little extra neck support.

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Exhale, rounding through.

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Elbows come in.

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Stretching through
the upper back body,

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lower body is heavy.

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Inhale to rise up.

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Taking any stress or tension out
of the upper back body with this

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exercise but you
got to bring the breath.

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Exhale, chin to chest.

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And one more round, inhale.
Open up.

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Exhale, chin to chest,
round through.

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Awesome, release the hands.

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You're gonna bring
them to the lower belly.

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Inhale, sit up nice and tall.

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Exhale, relax your
shoulders down, down, down.

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Again, inhale, sit up
nice and tall, find length.

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And using your exhale to

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relax the shoulders
down, down, down.

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Now breathing into the hands.

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So a little
diaphragmatic breath.

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So for today don't think
too much on the technical.

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Let's just focus on the
experience and again you can use

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the sound of my
voice to guide you.

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So you don't have to look
at the video unless you

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00:12:16,542 --> 00:12:17,792
really, really need to.

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So hands are on the belly.

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Head is aligned over the heart,
heart right over the belly,

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the center of the pelvis.

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Tuck your chin again,
lift your chest again.

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00:12:28,792 --> 00:12:31,583
And on your next inhale,
close your eyes,

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soften your gaze.

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Exhale, relax the shoulders.

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00:12:38,917 --> 00:12:39,959
When you're ready you're gonna

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start breathing
down into the belly.

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So if you can, imagine when
you breathe in your breath

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traveling all the way
down into your belly,

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00:12:50,917 --> 00:12:55,458
your hands expand and as you
exhale you use your hands to

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hold your belly
and the navel draws in.

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Inhale,
breathing into the belly.

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00:13:01,542 --> 00:13:04,750
Think of it like a balloon,
expanding as you breathe in.

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00:13:06,000 --> 00:13:10,166
And then as you exhale, slow and
gentle drawing in of the belly.

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Now keep it going, big inhale.

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Exhale.

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Try to breath with my cue,

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inhale, breathing
into the hands.

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Good, exhale,
drawing navel in gently.

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Nice active inhale,
breathe into the belly.

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And releasing.

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00:13:44,542 --> 00:13:46,708
Inhale,
breathing into the belly.

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00:13:50,083 --> 00:13:51,792
And releasing.

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00:13:54,375 --> 00:13:55,917
Again, image of a balloon.

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00:13:55,917 --> 00:13:59,917
Inhale, hands expand,
belly expands.

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Exhale, drawing in.

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00:14:06,542 --> 00:14:07,750
Inhale.

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00:14:11,125 --> 00:14:12,834
And exhale.

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00:14:15,542 --> 00:14:18,000
Three more times.
We got this. Inhale.

252
00:14:21,500 --> 00:14:23,166
Exhale.

253
00:14:27,542 --> 00:14:28,667
Inhale.

254
00:14:32,375 --> 00:14:33,667
And exhale.

255
00:14:36,583 --> 00:14:38,500
Last one, inhale.

256
00:14:42,542 --> 00:14:45,166
And exhale, draw the navel in.

257
00:14:47,750 --> 00:14:52,375
Now release the hands,
palm face up this time.

258
00:14:52,375 --> 00:14:55,041
So a little bit of
a surrender, softening.

259
00:14:55,041 --> 00:14:57,250
And you can release the
diaphragmatic breath

260
00:14:57,250 --> 00:15:00,542
and just go back to
a normal soft easy breath.

261
00:15:04,834 --> 00:15:07,291
Just take a second
to notice how you feel.

262
00:15:07,291 --> 00:15:09,625
Keep the shoulders relaxed,
heart lifted.

263
00:15:09,625 --> 00:15:10,959
You're doing great.

264
00:15:14,959 --> 00:15:17,041
Great, inhale in.

265
00:15:17,041 --> 00:15:20,542
Exhale, go ahead and open
your eyes if they're closed.

266
00:15:20,542 --> 00:15:23,041
Then we're gonna
slowly shift forward.

267
00:15:23,041 --> 00:15:26,125
Come all the way
through to Tabletop Position.

268
00:15:26,125 --> 00:15:29,291
At this point you can
use your folded up towel

269
00:15:29,291 --> 00:15:31,917
or blanket as
padding for your knees

270
00:15:31,917 --> 00:15:33,875
or you can just gently
move it off to the side.

271
00:15:35,792 --> 00:15:38,125
You're gonna come to
all fours, nice and easy.

272
00:15:40,291 --> 00:15:42,417
Tabletop Position.

273
00:15:43,583 --> 00:15:47,625
Awesome, then we're gonna slowly
curl the toes under and we're

274
00:15:47,625 --> 00:15:50,875
just gonna send the
hips back towards the heels.

275
00:15:52,542 --> 00:15:54,708
Great, then reach
the hands out just a bit,

276
00:15:54,708 --> 00:15:57,583
melt your heart down just a bit.

277
00:15:57,583 --> 00:15:59,375
And then here we go,
we're gonna inhale

278
00:15:59,375 --> 00:16:01,417
come all the way up to Tabletop.

279
00:16:01,417 --> 00:16:05,000
Shoulders over the wrists,
look forward.

280
00:16:05,000 --> 00:16:06,917
Exhale, send the hips back.

281
00:16:06,917 --> 00:16:09,458
Stretch through
the fascia of the feet.

282
00:16:10,542 --> 00:16:12,583
Inhale, come forward.

283
00:16:14,166 --> 00:16:15,417
Exhale, send it back.

284
00:16:15,417 --> 00:16:19,125
So you're creating a
bit of sawing effect, right?

285
00:16:19,125 --> 00:16:23,291
A saw on a piece of wood and
you can use now Ujjayi breath.

286
00:16:23,291 --> 00:16:27,000
Inhale with a little
audible (growls) sound

287
00:16:27,000 --> 00:16:30,041
and exhale with
a little audible sound.

288
00:16:31,708 --> 00:16:34,750
So if you're not familiar with
Ujjayi breath just try to create

289
00:16:34,750 --> 00:16:37,667
a little soft restriction
in the back of the throat.

290
00:16:38,667 --> 00:16:41,834
Maybe like a soft hissing sound.

291
00:16:43,708 --> 00:16:45,959
Inhaling as you come forward.

292
00:16:47,542 --> 00:16:49,250
Exhaling as you come back.

293
00:16:51,625 --> 00:16:56,000
Don't so much worry
about the shape as much as the

294
00:16:56,000 --> 00:16:58,792
synchronizing with your breath,

295
00:16:58,792 --> 00:17:02,333
the synchronization of your
breath, with your breath.

296
00:17:02,333 --> 00:17:03,375
You get me.

297
00:17:03,375 --> 00:17:06,541
Inhaling as you come forward,
exhaling as you come back.

298
00:17:11,083 --> 00:17:13,165
Slowing it down.

299
00:17:16,000 --> 00:17:19,500
Now start to try to
press into the pinky toe.

300
00:17:19,500 --> 00:17:20,834
If you have your pinky toes,

301
00:17:20,834 --> 00:17:24,875
try to really press down
into that outer toe.

302
00:17:24,875 --> 00:17:27,250
And you may not be able
to but just the awareness,

303
00:17:27,250 --> 00:17:31,667
expanding the awareness
and then begin to

304
00:17:31,667 --> 00:17:34,000
send the upper
arm bones up and out.

305
00:17:34,000 --> 00:17:35,500
So they might be
kind of coming here,

306
00:17:35,500 --> 00:17:38,708
a little hunched over
in the upper back body.

307
00:17:38,708 --> 00:17:41,291
See if you can draw the
shoulder blades together.

308
00:17:41,291 --> 00:17:43,333
Upper arm bones rotating out.

309
00:17:45,708 --> 00:17:46,917
Awesome work everyone.

310
00:17:46,917 --> 00:17:51,291
So the next time
you're forward, look forward.

311
00:17:51,291 --> 00:17:53,125
And the next
time you send it back,

312
00:17:53,125 --> 00:17:55,834
this time lift the knees
and send the hips

313
00:17:55,834 --> 00:17:58,208
up and back for Downward Dog.

314
00:17:58,208 --> 00:18:01,542
Now keep breathing here as
you pedal out through the feet.

315
00:18:01,542 --> 00:18:03,208
Stretching out
through your body.

316
00:18:06,083 --> 00:18:08,000
Shaking the head loose.

317
00:18:11,375 --> 00:18:13,583
Take one more
deep breath in here.

318
00:18:14,583 --> 00:18:18,375
And then slowly look forward and
you're just gonna walk all the

319
00:18:18,375 --> 00:18:20,375
way towards the
front of your mat.

320
00:18:21,917 --> 00:18:23,291
Feet are hip width apart.

321
00:18:23,291 --> 00:18:26,625
Take a deep breath in here and
then on your exhale roll it all

322
00:18:26,625 --> 00:18:29,333
the way up to standing.
Take your time. Nice and slow.

323
00:18:33,500 --> 00:18:38,000
Then stand up nice and
tall, take a deep breath in

324
00:18:38,000 --> 00:18:41,875
and welcome Benji everybody.

325
00:18:41,875 --> 00:18:43,458
Woo-hoo!

326
00:18:44,375 --> 00:18:47,125
My number on tool for regulating

327
00:18:47,125 --> 00:18:50,625
(laughs) my fight or flight

328
00:18:50,625 --> 00:18:52,500
system, my nervous system.

329
00:18:52,500 --> 00:18:54,375
Hey buddy. Benji.

330
00:18:55,083 --> 00:18:57,500
Hey buddy.
How's it going?

331
00:18:57,500 --> 00:18:59,250
Alright, by now you're standing.

332
00:18:59,250 --> 00:19:01,834
You're gonna make sure
the feet are hip width apart.

333
00:19:01,834 --> 00:19:03,417
You can even bring
them a little wider

334
00:19:03,417 --> 00:19:05,875
for this next little diddy.

335
00:19:07,959 --> 00:19:09,500
Take a second to really feel
your feet on the ground and

336
00:19:09,500 --> 00:19:12,583
you're gonna bring just
a soft bend to the knees.

337
00:19:13,500 --> 00:19:16,708
Then we're gonna loop the
shoulders forward, up and back.

338
00:19:16,708 --> 00:19:18,333
So just create
space in the shoulders.

339
00:19:18,333 --> 00:19:19,959
Draw your navel
in just slightly.

340
00:19:19,959 --> 00:19:22,375
Just find a slight
connection to your core.

341
00:19:22,375 --> 00:19:24,750
So again, soft
bend in the knees.

342
00:19:24,750 --> 00:19:26,166
Lots of space in the shoulders

343
00:19:26,166 --> 00:19:28,834
and just a little
awareness in your center.

344
00:19:28,834 --> 00:19:31,041
And we're gonna
send the fingertips to

345
00:19:31,041 --> 00:19:33,000
one side and then the other.

346
00:19:33,000 --> 00:19:37,750
And just create this
soft easy back and forth.

347
00:19:40,333 --> 00:19:42,959
Take a second to look at the
video and notice how Benji has

348
00:19:42,959 --> 00:19:47,250
found the one folded up blanket
in the whole house to lay on.

349
00:19:48,625 --> 00:19:50,750
And here we go,
soft bend in the knees here as

350
00:19:50,750 --> 00:19:52,750
you start to pick up the pace.

351
00:19:54,417 --> 00:19:55,750
Find your breath.

352
00:19:57,208 --> 00:19:59,417
And let your
arms just hang loose.

353
00:20:00,917 --> 00:20:03,750
So we call this
knocking on heaven's door.

354
00:20:05,583 --> 00:20:09,000
I'm sure it has other names,
too but we're finding soft,

355
00:20:09,000 --> 00:20:11,041
easiness in the upper body.

356
00:20:11,041 --> 00:20:14,125
That same lift in the
chest that you had before.

357
00:20:15,208 --> 00:20:18,250
And just notice if you're
a little bit rigid here

358
00:20:18,250 --> 00:20:21,333
and if you are
you are not alone, man.

359
00:20:21,333 --> 00:20:26,333
See if you can find ways
in your own mind to soften.

360
00:20:27,208 --> 00:20:28,542
To smooth it out.

361
00:20:28,542 --> 00:20:30,166
To find a
little bit of a groove.

362
00:20:30,166 --> 00:20:32,917
It's that moment when you're
on the dance floor and you go,

363
00:20:32,917 --> 00:20:34,750
"You know what?

364
00:20:34,750 --> 00:20:36,125
"I'm gonna enjoy."

365
00:20:38,000 --> 00:20:41,291
Again, soft bend in the knees
to protect the knee joints.

366
00:20:41,291 --> 00:20:43,750
You can start to pick up the
pace here and you should be

367
00:20:43,750 --> 00:20:45,750
listening to the
sound of your breath.

368
00:20:45,750 --> 00:20:47,208
(clears throat)
Your breath.

369
00:20:51,208 --> 00:20:53,208
Notice if the
chest is collapsed here.

370
00:20:53,208 --> 00:20:54,542
Keep it lifted.

371
00:20:56,583 --> 00:21:00,792
Great, catching a
little air between, maybe.

372
00:21:03,708 --> 00:21:05,750
Twisting through the spine.

373
00:21:08,166 --> 00:21:10,667
Maybe a couple more where
you try to look behind you.

374
00:21:10,667 --> 00:21:13,000
Imagine there's
a Benji behind you

375
00:21:13,000 --> 00:21:15,125
and you're trying
to look back at Benji.

376
00:21:17,875 --> 00:21:21,000
Great, then we're
gonna slowly slow it down,

377
00:21:21,000 --> 00:21:25,291
slow it down, slow it down and
slowly walk the feet together as

378
00:21:25,291 --> 00:21:26,333
you slow it down but try to

379
00:21:26,333 --> 00:21:28,166
keep it soft
and easy, not rigid.

380
00:21:29,500 --> 00:21:31,166
Good, then you're
gonna reach behind,

381
00:21:31,166 --> 00:21:34,667
interlace the fingertips, draw
the knuckles down and away

382
00:21:34,667 --> 00:21:35,542
and here we go.

383
00:21:35,542 --> 00:21:38,458
We're gonna find
this current of energy.

384
00:21:39,417 --> 00:21:41,417
So there's going to be a loop.

385
00:21:41,417 --> 00:21:44,500
The energy that lifts up is
coming up all the way up through

386
00:21:44,500 --> 00:21:46,000
the front side of your body.

387
00:21:46,000 --> 00:21:49,208
Try to imagine it.
Again, use your powerful mind.

388
00:21:49,208 --> 00:21:53,291
Imagine this upward current
of energy through the front.

389
00:21:53,291 --> 00:21:55,708
And then use
this bind in the back,

390
00:21:55,708 --> 00:21:58,583
even if it's hard for you to
find this bind you can imagine

391
00:21:58,583 --> 00:22:02,959
drawing the knuckles down,
lengthening tailbone down.

392
00:22:02,959 --> 00:22:06,417
Digging into the heels down
and dropping the shoulders down.

393
00:22:07,917 --> 00:22:09,542
So you have this loop.

394
00:22:09,542 --> 00:22:12,417
This lift through the front and
this grounding through

395
00:22:12,417 --> 00:22:13,708
the back of your energy.

396
00:22:13,708 --> 00:22:17,083
And then remember the
spine is nice and long here.

397
00:22:17,083 --> 00:22:19,708
This energetic highway.

398
00:22:19,708 --> 00:22:22,750
So breathe deep.
Neck nice and long.

399
00:22:22,750 --> 00:22:24,959
No crunching in the neck.

400
00:22:24,959 --> 00:22:28,667
Sternum's lifting up.
We're connected to our center.

401
00:22:28,667 --> 00:22:30,625
Take one more breath in here.

402
00:22:31,542 --> 00:22:33,000
And then exhale.

403
00:22:33,000 --> 00:22:35,834
So take a deep breath in and
then on your breath out

404
00:22:35,834 --> 00:22:37,834
you're gonna draw
the chin to the chest,

405
00:22:37,834 --> 00:22:39,542
bend your knees generously.

406
00:22:39,542 --> 00:22:41,625
Send your hips back in space.

407
00:22:41,625 --> 00:22:44,667
Don't worry, you got this.
Send the hips back.

408
00:22:45,542 --> 00:22:49,083
And your fingers go all the way
towards the front of the room.

409
00:22:50,458 --> 00:22:54,750
Hold on to your foundation, let
the weight of your head go and

410
00:22:54,750 --> 00:22:59,333
kiss or work to kiss your belly
toward the tops of your thighs.

411
00:22:59,333 --> 00:23:00,500
There's a lot going on here.

412
00:23:00,500 --> 00:23:02,875
So essentially we're
in a Chair variation

413
00:23:02,875 --> 00:23:04,625
with the arms up and overhead.

414
00:23:05,750 --> 00:23:07,417
The head relaxed over.

415
00:23:08,959 --> 00:23:10,458
We're not holding in the neck.

416
00:23:10,458 --> 00:23:13,333
For stability we're
squeezing the legs together.

417
00:23:13,333 --> 00:23:15,792
We're connected to
our core, our center.

418
00:23:15,792 --> 00:23:18,166
We're pressing into all
four corners of the feet.

419
00:23:18,792 --> 00:23:21,250
Sit back a little more,
bend your knees.

420
00:23:21,250 --> 00:23:24,083
You got this.
You're here for three, two.

421
00:23:24,083 --> 00:23:25,625
Check it out,
on the one you're gonna

422
00:23:25,625 --> 00:23:28,125
release the arms with control.

423
00:23:28,125 --> 00:23:30,291
Ooh, let them
come all the way down,

424
00:23:30,291 --> 00:23:33,250
straighten through the legs.
Feel that rush.

425
00:23:33,250 --> 00:23:34,667
That fresh blood.

426
00:23:36,083 --> 00:23:39,125
Then on your next breath in,
inhale, halfway lift.

427
00:23:39,125 --> 00:23:41,125
Find length in the neck.

428
00:23:41,125 --> 00:23:42,667
Some of you might
be familiar with this.

429
00:23:42,667 --> 00:23:45,125
If this is your first time,
you're just working to create

430
00:23:45,125 --> 00:23:46,792
length in the neck,
length in the spine.

431
00:23:47,917 --> 00:23:50,708
And then exhale,
come all the way down.

432
00:23:50,708 --> 00:23:51,917
Bend your knees.

433
00:23:51,917 --> 00:23:54,583
You're gonna come into a
little crouch position here.

434
00:23:54,583 --> 00:23:56,792
If this is not
available to you in your body,

435
00:23:56,792 --> 00:24:00,417
then you'll just come,
stay in your Forward Fold.

436
00:24:00,417 --> 00:24:02,166
Sorry, you'll just
come to a Forward Fold.

437
00:24:02,166 --> 00:24:04,625
So you're here in your
Forward Fold still working,

438
00:24:04,625 --> 00:24:08,417
knees bent or you're coming
into a little crouched position.

439
00:24:09,250 --> 00:24:11,625
And whichever
variation you're in,

440
00:24:11,625 --> 00:24:14,458
bow the head down.
Relax the head over.

441
00:24:14,458 --> 00:24:15,959
Take one more breath.

442
00:24:17,166 --> 00:24:18,834
And then here we go,
starting with the feet,

443
00:24:18,834 --> 00:24:21,125
you're gonna ground
down through the feet.

444
00:24:21,125 --> 00:24:22,625
Tuck the chin
and once again,

445
00:24:22,625 --> 00:24:24,625
roll it all the way
up to Mountain.

446
00:24:28,542 --> 00:24:30,875
Reconnect with your breath here.

447
00:24:30,875 --> 00:24:32,458
Take a deep breath in.

448
00:24:33,208 --> 00:24:34,500
Long breath out.

449
00:24:35,792 --> 00:24:37,166
Inhale in.

450
00:24:39,041 --> 00:24:40,333
Empty it out.

451
00:24:42,000 --> 00:24:42,583
Nice.

452
00:24:42,583 --> 00:24:45,375
Now we're gonna inhale,
reach for the sky.

453
00:24:46,250 --> 00:24:50,917
This time interlace fingertips
up and overhead and on your

454
00:24:50,917 --> 00:24:53,500
breath, so any
inhale or any exhale,

455
00:24:53,500 --> 00:24:56,333
you're gonna start to
teeter-totter from side to side.

456
00:24:56,333 --> 00:24:58,250
So just sync up
with your breath.

457
00:24:58,250 --> 00:25:00,000
Creating space.

458
00:25:00,000 --> 00:25:01,834
Drawing the navel in and up.

459
00:25:01,834 --> 00:25:03,792
Pressing into all
four corners of the feet.

460
00:25:03,792 --> 00:25:04,917
You got it.

461
00:25:08,041 --> 00:25:09,625
Back and forth.

462
00:25:09,625 --> 00:25:11,750
Hugging into your midline.

463
00:25:14,500 --> 00:25:16,083
Then even it out.

464
00:25:16,834 --> 00:25:19,667
On your next inhale,
reach for the sky.

465
00:25:19,667 --> 00:25:23,166
Exhale, take it all the
way down, Forward Fold.

466
00:25:25,875 --> 00:25:29,333
On your next inhale,
again, halfway lift.

467
00:25:29,333 --> 00:25:31,708
Find length.
Just look out.

468
00:25:31,708 --> 00:25:33,583
Pull the shoulders
away from the ears.

469
00:25:33,583 --> 00:25:35,625
Keep the neck nice and long.

470
00:25:35,625 --> 00:25:37,834
And then exhale, let it go.

471
00:25:37,834 --> 00:25:41,125
Great, feel free to stay
here or here we go again.

472
00:25:41,125 --> 00:25:43,125
Coming into
that crouch position,

473
00:25:43,125 --> 00:25:45,834
lifting the heels,
rounding through.

474
00:25:45,834 --> 00:25:49,125
Bringing a sense of calm to
the nervous system as we gently

475
00:25:49,125 --> 00:25:51,250
relax the weight
of the head over.

476
00:25:52,041 --> 00:25:54,834
Full body stretch here.
Breathing, breathing, breathing.

477
00:25:56,708 --> 00:25:58,333
Great, then here we go.

478
00:25:58,333 --> 00:26:00,959
Dropping through the heels,
tucking the chin,

479
00:26:00,959 --> 00:26:02,500
slowly rolling up.

480
00:26:02,500 --> 00:26:06,000
Finding that energetic loop.

481
00:26:06,000 --> 00:26:09,583
So that lift through the
front body as you roll up tall.

482
00:26:10,250 --> 00:26:14,458
And that grounding through
the back body as you stand up.

483
00:26:15,375 --> 00:26:17,333
Great, take an inhale in here.

484
00:26:18,959 --> 00:26:20,834
And an exhale.

485
00:26:22,458 --> 00:26:24,542
Beautiful, inhale.

486
00:26:26,375 --> 00:26:27,708
And an exhale.

487
00:26:29,500 --> 00:26:30,375
Awesome.

488
00:26:30,375 --> 00:26:32,583
So now we're gonna come
to step wide on the mat.

489
00:26:32,583 --> 00:26:34,792
So you can move
your little blanky aside.

490
00:26:34,792 --> 00:26:38,333
You're gonna step
as wide as your mat

491
00:26:38,333 --> 00:26:40,041
and you're gonna
bring the feet parallel.

492
00:26:40,041 --> 00:26:43,333
Maybe even turn the
toes in just slightly.

493
00:26:45,291 --> 00:26:48,667
Hands come to the waistline here
and we're gonna play again with

494
00:26:48,667 --> 00:26:52,708
that energetic loop of lifting
up through the front body

495
00:26:52,708 --> 00:26:55,166
and grounding
through the back body.

496
00:26:55,166 --> 00:26:56,625
So this is a balance.

497
00:26:56,625 --> 00:26:59,792
We're balancing the
ups and the downs here.

498
00:26:59,792 --> 00:27:02,708
That lift and that ground.

499
00:27:02,708 --> 00:27:06,333
Lift your sternum, draw
the shoulder blades together.

500
00:27:06,333 --> 00:27:07,917
Inhale in.

501
00:27:07,917 --> 00:27:12,708
Exhale soft bend in the knees as
you slowly send your hips back

502
00:27:12,708 --> 00:27:15,417
and look forward
into an imaginary pond.

503
00:27:15,417 --> 00:27:18,500
I just felt some awesome
movement in my hip sockets here.

504
00:27:18,500 --> 00:27:20,083
Looking forward.

505
00:27:20,083 --> 00:27:21,625
Great, then dig into the heels

506
00:27:21,625 --> 00:27:24,959
and slowly we rise
back up and we reset.

507
00:27:24,959 --> 00:27:27,125
We find that
energetic loop again.

508
00:27:27,125 --> 00:27:28,792
Okay, inhale.

509
00:27:28,792 --> 00:27:30,333
Pressing away from the earth.

510
00:27:30,333 --> 00:27:32,667
Drawing energy up
through the arches of the feet,

511
00:27:32,667 --> 00:27:35,625
through the inseam
and then here we go.

512
00:27:35,625 --> 00:27:37,208
Sending the hips back.

513
00:27:37,208 --> 00:27:41,208
Draw the elbows back
here too as you look forward.

514
00:27:41,208 --> 00:27:45,458
Beautiful. Then pressing
back up nice and slow.

515
00:27:45,458 --> 00:27:47,291
Coming into this
superhero posture,

516
00:27:47,291 --> 00:27:50,041
take a deep breath in.
Find that loop.

517
00:27:50,041 --> 00:27:50,875
So you're working here.

518
00:27:50,875 --> 00:27:52,834
You're not just
kind of like coming back.

519
00:27:52,834 --> 00:27:56,834
You're welcoming
this connection,

520
00:27:56,834 --> 00:27:58,959
this deeper relationship
to your energetic body

521
00:27:58,959 --> 00:28:01,959
which is gonna
serve you off the mat.

522
00:28:01,959 --> 00:28:05,000
Particularly when things
happen that you feel like

523
00:28:05,000 --> 00:28:06,291
they're out of your control.

524
00:28:06,291 --> 00:28:08,333
Responses, memories,

525
00:28:08,333 --> 00:28:12,291
reactions, feelings. 'Kay?

526
00:28:12,291 --> 00:28:14,834
So make sure when you
come back to this moment

527
00:28:14,834 --> 00:28:16,834
you reset with that loop.
Okay, here we go.

528
00:28:16,834 --> 00:28:18,375
Sending hip creases back.

529
00:28:18,375 --> 00:28:20,417
Draw the shoulder
blades together, look forward.

530
00:28:20,417 --> 00:28:22,542
Imagine you're
looking into a pond here.

531
00:28:22,542 --> 00:28:24,917
Strong feet, strong legs.

532
00:28:24,917 --> 00:28:26,542
And then all the way back up.

533
00:28:28,875 --> 00:28:30,000
Moving with your breath.

534
00:28:30,000 --> 00:28:31,875
There's no right or
wrong with the breath here.

535
00:28:31,875 --> 00:28:35,000
Just keep breathing.
Here we go, looking forward.

536
00:28:35,000 --> 00:28:38,375
Sending the heart forward,
hips back.

537
00:28:38,375 --> 00:28:40,625
Digging into the
heels to come back up.

538
00:28:42,542 --> 00:28:46,208
Alright, from here send the
fingertips down and then on an

539
00:28:46,208 --> 00:28:47,875
inhale go ahead
and take up space.

540
00:28:47,875 --> 00:28:50,625
Nice and smooth
movement as you inhale.

541
00:28:50,625 --> 00:28:53,000
Reach all the way
up towards the sky.

542
00:28:53,000 --> 00:28:53,875
Dig into the heels.

543
00:28:53,875 --> 00:28:57,166
You should feel your quad
muscles kind of tone here.

544
00:28:57,166 --> 00:28:59,291
It's 'cause you're working
on your energetic loop as you

545
00:28:59,291 --> 00:29:00,625
inhale, reach up.

546
00:29:00,625 --> 00:29:02,000
And then exhale,
with the breath,

547
00:29:02,000 --> 00:29:03,500
float the fingertips down.

548
00:29:04,959 --> 00:29:06,208
That's it.

549
00:29:06,208 --> 00:29:08,500
Inhale, reach all the
way up with your breath.

550
00:29:11,291 --> 00:29:13,083
Exhale, float it down.

551
00:29:16,708 --> 00:29:18,542
Inhale, reach it up.

552
00:29:21,875 --> 00:29:23,375
Exhale, float it down.

553
00:29:26,208 --> 00:29:28,917
More with the breath.
Inhale, reach it up.

554
00:29:32,000 --> 00:29:34,208
Exhale, float it down.

555
00:29:37,125 --> 00:29:38,792
Inhale, reach it up.

556
00:29:42,000 --> 00:29:43,542
Exhale, float it down.

557
00:29:43,542 --> 00:29:46,250
This time, fingertips
interlace behind the back,

558
00:29:46,250 --> 00:29:48,166
opposite thumb on top.

559
00:29:48,166 --> 00:29:49,583
Just the one that
feels kind of funky.

560
00:29:49,583 --> 00:29:51,417
Just kind of
checking with the brain,

561
00:29:51,417 --> 00:29:53,750
brain and body connection.

562
00:29:53,750 --> 00:29:55,417
We're gonna lift the chest.

563
00:29:55,417 --> 00:29:57,792
Lift the heart.
Take a deep breath in.

564
00:29:57,792 --> 00:30:00,333
Draw your navel in
for core connection.

565
00:30:00,333 --> 00:30:02,875
And then here we go,
all the way down.

566
00:30:02,875 --> 00:30:05,291
Big therapeutic posture here.

567
00:30:05,291 --> 00:30:07,834
You're gonna bring the crown
of the head towards the earth,

568
00:30:07,834 --> 00:30:10,125
knuckles reach
actively towards the sky.

569
00:30:10,959 --> 00:30:13,792
In time you might be able
to work towards the earth.

570
00:30:13,792 --> 00:30:15,375
Crown of the head
kissing the earth.

571
00:30:16,667 --> 00:30:18,500
Don't worry about it.

572
00:30:18,500 --> 00:30:19,917
Breathe deep.

573
00:30:19,917 --> 00:30:21,792
Work on your energetic loop.

574
00:30:22,875 --> 00:30:24,417
Breathing into your belly.

575
00:30:25,542 --> 00:30:27,583
Balancing opposites here

576
00:30:28,458 --> 00:30:30,875
as you press into
the knife edge of

577
00:30:30,875 --> 00:30:35,083
your foot and then draw
up through the inner arch.

578
00:30:35,083 --> 00:30:37,125
Take one more
breath wherever you are.

579
00:30:38,166 --> 00:30:42,208
And then exhale to release
the fingertips with control.

580
00:30:42,208 --> 00:30:44,291
Use the hands or fingertips,

581
00:30:44,291 --> 00:30:47,000
pressing into the
earth to find length.

582
00:30:47,000 --> 00:30:48,500
Inhale in.

583
00:30:49,458 --> 00:30:50,917
And then exhale.

584
00:30:50,917 --> 00:30:55,667
You're gonna slowly bring both
heels in towards the center line

585
00:30:55,667 --> 00:30:59,542
once and then both toes in
towards the center line once.

586
00:31:00,583 --> 00:31:04,250
Again, heels in towards the
center line once and then toes.

587
00:31:04,250 --> 00:31:05,917
And then you're just
gonna keep that going.

588
00:31:05,917 --> 00:31:09,000
Heel, toe, heel,
toe, heel, toe

589
00:31:09,000 --> 00:31:12,083
all the way back to
feet hip width apart.

590
00:31:13,917 --> 00:31:16,291
Then let everything go.

591
00:31:16,291 --> 00:31:19,291
Walk the hands underneath
the soles of the feet

592
00:31:19,291 --> 00:31:21,417
if you like here.
Just an option.

593
00:31:21,417 --> 00:31:25,250
Wiggle the toes, massage the
wrists and breathe deep here.

594
00:31:28,125 --> 00:31:30,250
Bend your knees as
generously as you need.

595
00:31:30,250 --> 00:31:31,792
Listen to the
sound of your breath.

596
00:31:33,625 --> 00:31:36,583
Soften your gaze
or close your eyes.

597
00:31:39,917 --> 00:31:42,625
And then slowly release.

598
00:31:42,625 --> 00:31:44,708
And we're gonna come
all the way to a seat.

599
00:31:44,708 --> 00:31:46,834
So you can come through
that crouch position

600
00:31:46,834 --> 00:31:49,083
if it's available to you.
Bowing the head.

601
00:31:50,166 --> 00:31:55,375
Mind intelligence kind of bowing
into the body intelligence.

602
00:31:58,583 --> 00:32:02,125
And then we'll reach for
our blanket or our towel,

603
00:32:02,125 --> 00:32:05,083
if you have one.
If not, that's okay.

604
00:32:05,083 --> 00:32:08,500
And we're gonna come
to sit on it once again.

605
00:32:08,500 --> 00:32:09,708
Okay, you're doing great.

606
00:32:09,708 --> 00:32:12,959
If you're feeling any stress or
tension creep up, that's okay.

607
00:32:12,959 --> 00:32:14,959
We're kind of
moving things around.

608
00:32:14,959 --> 00:32:18,750
What's really, really, really
beneficial is regular practice.

609
00:32:18,750 --> 00:32:22,458
So returning to this video or
other videos on a regular basis

610
00:32:22,458 --> 00:32:25,041
is really gonna
bring some results.

611
00:32:25,041 --> 00:32:28,208
So, this is a
great place to start

612
00:32:28,208 --> 00:32:31,000
or to re-commit
and you're doing awesome.

613
00:32:31,000 --> 00:32:33,792
You're gonna come to a nice seat
here and now we're gonna come in

614
00:32:33,792 --> 00:32:36,500
to what we call Baddha
Konasana or Cobbler's Pose.

615
00:32:38,667 --> 00:32:40,917
Soles of the feet come together
and if you're really tight in

616
00:32:40,917 --> 00:32:44,708
the hips it does help to sit up
on that blanky or towel and it

617
00:32:44,708 --> 00:32:47,291
also helps if you're really
tight in the hips to just give

618
00:32:47,291 --> 00:32:48,291
yourself some space, man.

619
00:32:48,291 --> 00:32:50,083
Like walk your heels out so you

620
00:32:50,083 --> 00:32:54,166
have a nice big diamond shape.

621
00:32:55,333 --> 00:32:56,166
I didn't mean that dirty.

622
00:32:56,166 --> 00:32:57,375
I mean that like
diamond in the rough

623
00:32:57,375 --> 00:33:00,000
but then it came off
a little dirty. Okay.

624
00:33:00,000 --> 00:33:04,125
So here we go, so you're either
here or in time you can work to

625
00:33:04,125 --> 00:33:07,333
bring those heels a little bit
closer to your center and then

626
00:33:07,333 --> 00:33:09,583
eventually even open
up through the feet

627
00:33:09,583 --> 00:33:11,083
and open up through the hips.

628
00:33:11,083 --> 00:33:13,875
I have a video,
maybe it's even the first,

629
00:33:13,875 --> 00:33:17,375
no, the second video
ever of just this pose.

630
00:33:17,375 --> 00:33:19,250
And you can see
my hips were really,

631
00:33:19,250 --> 00:33:20,917
really tight back then.

632
00:33:20,917 --> 00:33:23,625
Just slowly but surely
your regular practice

633
00:33:23,625 --> 00:33:24,792
will open this up.

634
00:33:25,917 --> 00:33:26,625
And this is great.

635
00:33:26,625 --> 00:33:28,959
It gives us
hope because if this,

636
00:33:28,959 --> 00:33:33,125
we can see this, this type of
shift and change in the body,

637
00:33:33,125 --> 00:33:37,000
in the muscular body, the
physical body then we know that

638
00:33:37,000 --> 00:33:41,166
it could be possible for us to
also create shift and change in

639
00:33:41,166 --> 00:33:46,166
our energetic body,
our neurology, our...

640
00:33:50,125 --> 00:33:51,542
You get it.

641
00:33:55,583 --> 00:33:58,583
Our other intelligences as
well, not just the physical.

642
00:33:59,583 --> 00:34:00,792
Okay, Adriene, here we go.

643
00:34:00,792 --> 00:34:03,792
At the very least you're getting
a great hip stretch, right?

644
00:34:03,792 --> 00:34:06,583
Grab your ankles,
loop the shoulders.

645
00:34:06,583 --> 00:34:10,041
Once again, same thing, you're
gonna lift the sternum up

646
00:34:10,041 --> 00:34:11,792
and you're gonna
draw the chin in.

647
00:34:13,417 --> 00:34:15,792
So this is a great thing
you can do any time, anywhere.

648
00:34:15,792 --> 00:34:18,542
Not necessarily Baddha Konasana
but the lifting the sternum up

649
00:34:18,542 --> 00:34:22,291
and dropping the chin in to just
bring more length and awareness

650
00:34:22,291 --> 00:34:24,583
to your energetic highway,
to your spine.

651
00:34:25,625 --> 00:34:28,083
Changing your posture
will change your breath.

652
00:34:30,000 --> 00:34:33,500
And changing your breath will
have an effect on how your feel

653
00:34:33,500 --> 00:34:37,041
or the way you are
responding to things.

654
00:34:42,166 --> 00:34:45,333
So it is complex
but the practice

655
00:34:45,333 --> 00:34:47,375
can be simple and effective.

656
00:34:48,542 --> 00:34:49,958
So we're sitting
up nice and tall.

657
00:34:49,958 --> 00:34:51,375
We're lifting the sternum up.

658
00:34:51,375 --> 00:34:53,833
We're dropping the chin down.
We're breathing deep.

659
00:34:55,708 --> 00:34:57,542
Then in the beginning
of this practice we said

660
00:34:57,542 --> 00:35:00,166
imagine lower body
super heavy-like.

661
00:35:00,166 --> 00:35:02,375
See if you can find that again.

662
00:35:02,375 --> 00:35:05,792
And then we're gonan draw a line
up from the base of the pelvis

663
00:35:05,792 --> 00:35:07,208
all the way up
through the crown.

664
00:35:08,000 --> 00:35:09,583
Take a deep breath in.

665
00:35:10,542 --> 00:35:13,625
Long breath out to
drop the shoulders down.

666
00:35:13,625 --> 00:35:15,208
Then inhale in.

667
00:35:15,208 --> 00:35:16,834
Lift the sternum.

668
00:35:16,834 --> 00:35:20,000
Exhale, you're gonna bend the
elbows left to right and you're

669
00:35:20,000 --> 00:35:24,542
gonna peek on into
that small pond once again.

670
00:35:25,500 --> 00:35:28,208
So you're here, you can actually
use the weight of your elbows to

671
00:35:28,208 --> 00:35:31,083
kind of just press the legs down
a bit if you need a little more,

672
00:35:31,083 --> 00:35:33,458
got to have more stretch,
totally cool just bring your

673
00:35:33,458 --> 00:35:37,125
hands to the toes and you can
send your elbows out left to

674
00:35:37,125 --> 00:35:39,250
right here and
find more of a stretch.

675
00:35:40,208 --> 00:35:42,291
Now bring the
breath back into it.

676
00:35:42,291 --> 00:35:44,959
Smooth and calm.
In through the nose.

677
00:35:46,500 --> 00:35:48,917
And out through
the nose or mouth.

678
00:36:04,375 --> 00:36:07,166
Good, then slowly tuck
the chin into the chest.

679
00:36:08,125 --> 00:36:09,458
Roll it up.

680
00:36:10,375 --> 00:36:13,625
If you know me then you
know that this is upcoming.

681
00:36:13,625 --> 00:36:16,166
What we're gonna do is one of
my all time favorite yoga poses.

682
00:36:16,166 --> 00:36:17,542
So you're gonna
bring the fingertips,

683
00:36:17,542 --> 00:36:20,041
the hands to the
outer edges of your legs.

684
00:36:20,041 --> 00:36:22,500
Just feel that yummy
ball and socket kind of,

685
00:36:22,500 --> 00:36:25,542
get a little action as
you bring the knees in.

686
00:36:27,291 --> 00:36:29,083
And then, I'll turn to the
side so you can see me

687
00:36:29,083 --> 00:36:31,041
but nice and easy from here.

688
00:36:31,041 --> 00:36:33,875
Here it comes, you're
gonna walk the feet out.

689
00:36:35,708 --> 00:36:37,875
You're gonna grab
behind the thighs.

690
00:36:37,875 --> 00:36:40,917
You're gonna inhale in
and you're gonna exhale,

691
00:36:40,917 --> 00:36:43,083
just fold over. Oh.

692
00:36:44,542 --> 00:36:46,166
That's it. Breathe.

693
00:36:47,166 --> 00:36:48,959
Soften the skin of the forehead.

694
00:36:49,792 --> 00:36:51,458
Press into your feet.

695
00:36:53,750 --> 00:36:55,917
Here's an important cue.

696
00:36:57,250 --> 00:36:59,125
As you inhale,

697
00:37:00,834 --> 00:37:03,208
think, "I can."

698
00:37:05,166 --> 00:37:07,083
And as you exhale

699
00:37:08,291 --> 00:37:11,166
quietly say, "I am safe."

700
00:37:15,041 --> 00:37:17,583
Just once more, inhale.

701
00:37:17,583 --> 00:37:19,500
Soften the skin of the forehead.

702
00:37:20,417 --> 00:37:22,792
Affirm, "I can."

703
00:37:25,333 --> 00:37:28,542
And exhale,

704
00:37:28,542 --> 00:37:31,291
quietly whisper to yourself,

705
00:37:31,291 --> 00:37:32,708
"I am safe."

706
00:37:37,500 --> 00:37:38,708
Awesome.

707
00:37:38,708 --> 00:37:40,458
Dig into the heels.

708
00:37:40,458 --> 00:37:42,750
Let the low body
be heavy once again.

709
00:37:42,750 --> 00:37:46,083
Release the arms, tuck
the chin and roll it up.

710
00:37:46,083 --> 00:37:47,458
Amazing work.

711
00:37:47,458 --> 00:37:50,041
We're gonna come
on to our backs now, yay!

712
00:37:50,041 --> 00:37:53,583
And you can use your folded up
towel or blanket as a little

713
00:37:53,583 --> 00:37:58,125
pillow or pill-ah as we
like to say here in Texas.

714
00:38:00,000 --> 00:38:02,667
You're gonna come
all the way to your back.

715
00:38:02,667 --> 00:38:04,792
Rest your head on your pill-ah.

716
00:38:05,708 --> 00:38:09,542
(chuckles) Benji, come here.
(whistles)

717
00:38:09,542 --> 00:38:11,458
You're gonna bring the
knees up towards the sky,

718
00:38:11,458 --> 00:38:14,041
walk the heels up
towards your sits bones.

719
00:38:14,041 --> 00:38:16,875
Last active move here
and then we're gonna chill.

720
00:38:16,875 --> 00:38:18,959
So palms come to the earth.

721
00:38:18,959 --> 00:38:20,417
We're gonna snuggle
the shoulder blades

722
00:38:20,417 --> 00:38:22,375
underneath your heart space.

723
00:38:22,375 --> 00:38:23,792
Press the palms into the earth.

724
00:38:23,792 --> 00:38:25,875
Press the heels into
the earth and here we go.

725
00:38:25,875 --> 00:38:28,041
Shins forward,
lift your hip points up.

726
00:38:29,000 --> 00:38:30,917
Bridge Pose.

727
00:38:30,917 --> 00:38:33,625
Lift the hip points up.
Shins forward.

728
00:38:33,625 --> 00:38:36,041
Don't worry about creating
a huge, huge arc here.

729
00:38:36,041 --> 00:38:37,750
Just focus on the sensation.

730
00:38:37,750 --> 00:38:39,291
You're gonna snuggle
your shoulder blades

731
00:38:39,291 --> 00:38:40,875
underneath your heart space.

732
00:38:40,875 --> 00:38:43,875
Squeeze the inner thighs
together in space as if you were

733
00:38:43,875 --> 00:38:46,875
squeezing a little
ball or block there.

734
00:38:46,875 --> 00:38:49,458
Then here we go,
you've heard this cue before,

735
00:38:49,458 --> 00:38:52,625
lift your chest to your chin.

736
00:38:52,625 --> 00:38:55,000
But now this time
lift your chin to the sky.

737
00:38:55,917 --> 00:38:58,500
Just a gentle move.
Chest to the chin.

738
00:38:58,500 --> 00:39:01,333
Chin to the sky.
One more breath, you got it.

739
00:39:01,333 --> 00:39:02,625
Inhale in.

740
00:39:02,625 --> 00:39:05,250
Exhale, lower everything down.

741
00:39:05,250 --> 00:39:06,792
Amazing.

742
00:39:06,792 --> 00:39:09,166
Soles of the feet come together.

743
00:39:09,166 --> 00:39:13,333
Knees nice and wide and
hands come back to the belly.

744
00:39:13,333 --> 00:39:14,166
Yay.

745
00:39:15,291 --> 00:39:16,375
Tuck the chin slightly.

746
00:39:16,375 --> 00:39:18,875
Take a deep inhale
in through the nose

747
00:39:20,041 --> 00:39:22,166
and exhale out through
the mouth as you

748
00:39:22,166 --> 00:39:24,458
close your eyes
and relax the weight of your

749
00:39:24,458 --> 00:39:26,375
body completely into the earth.

750
00:39:27,959 --> 00:39:29,291
Breathe into your hands.

751
00:39:29,291 --> 00:39:31,291
As you inhale,
the hands gently rise.

752
00:39:33,750 --> 00:39:35,750
And as you exhale,
they gently fall.

753
00:39:38,000 --> 00:39:40,291
Inhale,
breathing into the hands.

754
00:39:42,750 --> 00:39:44,959
Close your eyes as you exhale.

755
00:39:44,959 --> 00:39:46,250
Let everything go.

756
00:39:47,667 --> 00:39:49,208
One more time, big inhale.

757
00:39:51,333 --> 00:39:52,667
And exhale.

758
00:39:55,375 --> 00:39:57,417
Now release your arms,
one at a time,

759
00:39:57,417 --> 00:39:59,708
gently to your sides.

760
00:39:59,708 --> 00:40:01,917
Slowly press the
feet together to draw

761
00:40:01,917 --> 00:40:03,917
the knees in towards center.

762
00:40:05,583 --> 00:40:08,125
Nice.
You're gonna send one leg out.

763
00:40:08,125 --> 00:40:10,458
Then the other all the way.

764
00:40:10,458 --> 00:40:11,708
And then if it feels good,

765
00:40:11,708 --> 00:40:14,083
just turn the toes in
and out a couple times.

766
00:40:14,083 --> 00:40:15,583
Little windshield wiper.

767
00:40:20,375 --> 00:40:22,750
And then allow your body
to come into stillness.

768
00:40:22,750 --> 00:40:24,917
We're not gonna be here too long
so you don't need to worry about

769
00:40:24,917 --> 00:40:26,834
the video time or anything.

770
00:40:26,834 --> 00:40:30,208
Just see if you can
finish in stillness.

771
00:40:30,208 --> 00:40:31,917
And I know it
can be challenging.

772
00:40:34,291 --> 00:40:37,500
But let a wave, a wash of love

773
00:40:37,500 --> 00:40:42,000
and mindfulness sweep across

774
00:40:42,000 --> 00:40:44,875
your body from the soles of your
feet all the way up through the

775
00:40:44,875 --> 00:40:47,000
hips, all the way up through
the shoulders and all the way up

776
00:40:47,000 --> 00:40:48,375
through the crown.

777
00:40:52,542 --> 00:40:56,333
Soften everything,
relax everything

778
00:40:56,333 --> 00:40:59,125
and let your body just
return to a natural rhythm

779
00:40:59,125 --> 00:41:00,917
and natural ebb and flow.

780
00:41:16,625 --> 00:41:19,166
Great, then just take
one more full beat

781
00:41:19,166 --> 00:41:21,291
here of exquisite stillness.

782
00:41:21,291 --> 00:41:23,000
Just let everything go.

783
00:41:40,041 --> 00:41:41,500
Then listen carefully.

784
00:41:42,583 --> 00:41:45,708
Starting just with the toes, so
just isolating the toes

785
00:41:45,708 --> 00:41:47,083
you're gonna wiggle the toes.

786
00:41:50,959 --> 00:41:52,041
And now the feet.

787
00:41:52,041 --> 00:41:54,458
Just isolating the
feet and the ankles.

788
00:41:54,458 --> 00:41:56,542
You'll start to
move through the feet,

789
00:41:56,542 --> 00:41:57,834
the toes, the ankles.

790
00:42:01,542 --> 00:42:03,875
Now lift your knees up,
bend your knees.

791
00:42:03,875 --> 00:42:06,708
Bring your feet to the earth
and you're just gonna windshield

792
00:42:06,708 --> 00:42:09,708
wiper the legs to one
side and then the other.

793
00:42:10,458 --> 00:42:12,708
Isolating just
from the waist down.

794
00:42:12,708 --> 00:42:14,083
Back and forth.

795
00:42:20,083 --> 00:42:22,000
And then bring the
knees up to center.

796
00:42:22,000 --> 00:42:23,250
Just the fingertips.

797
00:42:23,250 --> 00:42:25,375
Just moving the fingertips.

798
00:42:25,375 --> 00:42:27,041
Everything else is still.

799
00:42:29,542 --> 00:42:31,667
And now the
hands and the wrists.

800
00:42:31,667 --> 00:42:33,208
The arms.

801
00:42:34,834 --> 00:42:38,000
And then when you're ready, side
body and shoulders as you reach

802
00:42:38,000 --> 00:42:40,583
the fingertips all the
way up towards the back.

803
00:42:41,458 --> 00:42:43,834
And exhale, hug the
knees in to the chest.

804
00:42:43,834 --> 00:42:47,041
Ah, open your eyes, smile a bit.

805
00:42:47,041 --> 00:42:50,500
Take a deep breath in
and a long breath out.

806
00:42:51,917 --> 00:42:54,417
Turn on to one side.
Fetal position.

807
00:42:55,917 --> 00:42:58,000
Feel this sweet
little shape here.

808
00:42:59,708 --> 00:43:01,667
And when you're ready,
slowly press up.

809
00:43:07,000 --> 00:43:08,458
Bring the hands to the heart.

810
00:43:08,458 --> 00:43:10,750
Take a deep breath in.
Notice how you feel.

811
00:43:12,750 --> 00:43:14,208
Long breath out.

812
00:43:17,792 --> 00:43:20,875
Thank you for sharing your time
and your energy with me and with

813
00:43:20,875 --> 00:43:26,083
all of the beautiful people who
were brave and bold enough to

814
00:43:26,083 --> 00:43:29,333
show up on the mat
today and work it out.

815
00:43:29,333 --> 00:43:32,000
Again, I highly recommend
you make a commitment to

816
00:43:32,000 --> 00:43:33,458
show up on a regular basis.

817
00:43:33,458 --> 00:43:36,000
Just do what you
can when you can

818
00:43:36,000 --> 00:43:39,083
so that you can
find what feels good.

819
00:43:39,083 --> 00:43:42,208
Not just on your yoga mat and in
your yoga practice but

820
00:43:42,208 --> 00:43:45,542
off the mat and in
your daily life as well.

821
00:43:45,542 --> 00:43:46,333
I love you so much.

822
00:43:46,333 --> 00:43:49,667
Let us know how it went down
below in the comments section.

823
00:43:49,667 --> 00:43:51,500
Be sure to subscribe
to the YouTube channel

824
00:43:51,500 --> 00:43:54,333
if you haven't already
and I'll see you next time.

825
00:43:54,333 --> 00:43:56,583
Namaste.

826
00:43:56,583 --> 00:43:59,792
(gentle music)