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- What's up, party people?

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And welcome to 
Yoga with Adriene.

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I'm Adriene, and today we have

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an awesome yoga for the psoas.

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But of course, like all of
our yoga it's all connected,

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so we're going to target a
bunch of major muscle groups

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and open and stretch, but
also strengthen and stabilize.

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

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(upbeat music)

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All right, my darling friends.

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Let's begin in 
Extended Child's Pose.

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Walk the knees as 
wide as your yoga mat.

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Get down low.

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And then walk the hands out.

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Take a deep breath in.

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Welcome to your 
yoga practice today.

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And use an exhale 
to release the head,

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the heart towards the earth.

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Just a couple of 
quick breaths here.

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So see if you can 
deepen your breath

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and really drop 
into the present moment.

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Close your eyes.

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And start to listen to 
the sound of your breath here.

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Then use the sound of your
breath as an anchor to focus on

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to help keep your 
attention on the present

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and not get caught in the past

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or anything on 
the future agenda.

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So really start to listen.

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And as we move our 
bodies today we'll continue

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to cultivate that listening 
more and more and more.

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So when you get 
distracted or your mind wanders,

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just acknowledge that 
and then choose to return

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back to the 
sound of your breath.

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So anchoring our awareness
in the sound of our breath.

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Awesome, take a deep breath in.

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Exhale, slowly begin to lift up.

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We'll come to Tabletop Position.

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Wrists underneath the shoulders.

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Knees directly 
underneath the hips.

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Press into the tops of the feet.

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And then when you're 
ready you're going to claw

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through the fingertips, 
engage your core

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by drawing the 
navel up to the spine,

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and then lift your heart center
up between your back body.

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Just find a nice 
strong awareness

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throughout the spine

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so the neck is long.

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And then when you 
feel like you have that,

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press into your left foot,

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and you're going 
to send your right leg

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all the way over to the right.

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Turn the right toes in.

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I'll turn out so you can 
see this a little better.

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And then really see if you can
engage the right inner thigh

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and press into the right foot.

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And Cat-Cow from here.

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Inhale, drop the belly.

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Pause, breathe here.

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Maybe soft easy 
movement in the neck.

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And then when you're ready,
on an exhale, navel draws up.

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Keep pressing into the 
outer edge of that right foot

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and the top of the left foot.

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Round through.

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Inhale, drop the belly.

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And exhale, round through.

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Sweet, one more time.

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Inhale, drop the belly.

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Sits bones really spread here.

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Open, open, open.

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Press into the knife 
edge of that back foot.

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And then exhale 
and neutral spine.

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Now connect to your 
core to lift you up.

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Gate pose.

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You're going to slide 
the right hand down the leg

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or bring it to the waistline.

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And then when 
you're ready, inhale,

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sweep the left fingertips
all the way up and overhead.

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And then lean back here as you
press into your foundation.

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Big stretch.

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And one more 
deep breath in here.

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And then exhale, 
release, come back to center.

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And bring the palms 
together at the heart.

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Inhale.

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And exhale.

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Great, Tabletop Position.

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Bring the right knee in.

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Take the left leg out.

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Same thing.

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Alright, and then left side.

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So the left leg out.

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Turn the left toes in.

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Engage the left inner thigh.

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And when you're ready, 
inhale, drop the belly.

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Open the chest.

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Soft easy movement here.

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Breathe deep.

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And then when 
you're ready, use an exhale

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to really round 
through, chin to chest.

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Press into the knife 
edge of that left foot.

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Press into the 
top of the right foot.

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Inhale, drop the belly.

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Open the chest.

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And exhale, round through.

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One more time.

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Inhale, open the chest.

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And exhale, neutral spine.

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Light a little 
fire in your belly.

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Press up.

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Gate Pose, inhale.

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Send the left fingertips down,

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right fingertips 
all the way up and over.

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You can also bring your left
hand to the waistline here.

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Big stretch.

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Lean back, 
pull that right thumb back.

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Then exhale with control.

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Draw the navel in.

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Come back to center.

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Beautiful, we're going 
to come back to all fours.

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Bring that left knee back in.

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And we're going to 
slowly walk the knees back

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and come all the 
way onto the belly.

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And draw your elbows underneath
where your shoulders are.

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And then press onto 
the tops of the feet.

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So toes are not 
curled under here.

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And inhale, open the chest.

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Now really feel the 
tops of the hip creases

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and the quads on the earth.

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Inhale, open the chest.

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Exhale, lift the hips, press
into the tops of the feet.

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Gaze straight down.

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We're here for 
five, four, three,

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two, awesome work, one.

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Slowly lower the knees.

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Then we'll walk them back in.

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Nice work.

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Come all the way 
back up to neutral.

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And then you're just 
going to take the right foot out

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and then bring 
it all the way up.

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Lower the left knee 
if it's not already.

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Walk it back, coming to 
a nice low Crescent Moon.

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Squeeze the 
inner thighs together.

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And you can stay 
here nice and low

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or inhale, reach the 
fingertips all the way up.

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Pull the right hip crease back.

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Squeeze the inner thighs so
they're in line for stability.

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Inhale in.

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Exhale, stay here.

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Again, hands can be on the earth

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or on the waistline as well.

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And you're wanting to walk
that left knee back just a bit.

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Inhale one more time.

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And exhale to release, awesome.

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From here you're going 
to left the back knee up,

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nice low lunge.

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And then you're going 
to step it up just a bit

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for a little 
variation on pyramid.

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So we're going to 
lift the back heel,

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pull the right hip crease back,

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and fold forward 
for one breath cycle.

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Back heel is lifting.

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Breathe deep.

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And then exhale, 
bend the front knee.

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Step the left toes further back.

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Come to your nice low lunge.

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One more time, 
lower the left knee.

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Sweep the arms all 
the way up, Crescent Moon.

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And then exhale 
to release back down.

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Awesome work.

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Here we go.

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From here we'll come back 
to all fours nice and easy.

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(floor creaking)

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Creaky old floor, what's up?

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I've missed ya.

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(floor creaking)

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Yes.

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And then send the 
left leg out, and then in.

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Walk the right knee back.

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Feel that stretch.

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Breathe deep.

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Keep it nice and chill here.

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Notice if you're like wanting
to rush or if you're gripping,

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just see if you can 
keep it nice and chill.

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So the muscles and the emotions,
it's all tied together.

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So how you move and 
how you treat yourself

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on the mat is everything.

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So again, you can 
keep it nice and low here.

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Or maybe sweep the 
arms all the way up.

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So hug the lower 
ribs in, find support.

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And then you can play with
sinking the hips a little more.

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Stay here, breathe deep.

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Connect to your foundation.

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And then on an 
exhale we'll release.

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Beautiful.

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Curl the back toes 
under if they aren't already.

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Lift the back knee.

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We're going to just step it up

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a little bit, Pyramid variation.

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Stretching through 
the hamstring here.

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Pull the left hip crease up.

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And then lift 
your right heel up.

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Lift, lift, lift.

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You're trying to 
level off the hips here.

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Breathing fully.

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Great, then 
bend that front knee.

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Step the right toes 
back, nice low lunge.

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And then once again 
lower that right knee,

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maybe walk it 
back a little further.

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You can stay nice and low.

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00:09:05,837 --> 00:09:07,282
Or inhale, sweep 
the arms all the way

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up and overhead, Crescent Moon.

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00:09:09,902 --> 00:09:12,238
Awesome, inhale, 
talk one more deep breath.

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Lift your heart, 
lift, lift, lift.

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And then exhale, 
take everything down.

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Awesome work, my friends.

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Plant the palms, 
curl the toes under.

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Step it back to 
Downward Facing Dog

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where you'll peddle it out here.

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Find what feels good.

219
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Breathe, enjoy 
this time for yourself.

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Lift the hip 
creases up super high today.

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Hug the lower ribs in.

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Awesome, awesome work.

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From here, inhale.

224
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Exhale, Plank Pose.

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Navel draws all the 
way up, come forward.

226
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Press away from your yoga mat.

227
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Really reach your heels back.

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You might even rock front 
and back a little bit here.

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Then when you're ready, 
look forward, inhale.

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Exhale, belly to cobra 
or chaturanga to up dog.

231
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Inhale to open the 
chest and the heart.

232
00:10:03,478 --> 00:10:06,773
Then exhale to make your 
way right back to down dog.

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Beautiful.

234
00:10:08,594 --> 00:10:10,694
Inhale, lift the 
right leg up high.

235
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Exhale, squeeze knee to nose.

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Awesome, step it all the way up.

237
00:10:18,046 --> 00:10:19,756
And then you're going to 
pivot on the back foot here

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and bring your right fingertips

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to your right 
heel or right arch,

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or right elbow to the 
top of the right thigh.

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Now feel this beautiful stretch.

242
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Engage, (laughs) 
I almost said, engorge.

243
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Something else.

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Engage your abdominal muscles.

245
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And then you can 
stay here, breathing deep,

246
00:10:38,108 --> 00:10:39,276
front knee over front ankle.

247
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Press the outer 
edge of that back foot,

248
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just like we did before.

249
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Or Extended Side Angle, 
find a little more depth.

250
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Inhale, reaching the 
left fingertips either

251
00:10:48,994 --> 00:10:52,038
all the way up towards the sky

252
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or all the way up and overhead.

253
00:10:54,040 --> 00:10:57,085
Keep that shoulder plugged in.

254
00:10:57,085 --> 00:10:59,045
Now breathe here.

255
00:10:59,045 --> 00:11:00,380
You got this.

256
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Fill up with air, 
embody the pose with breath.

257
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Listen, listen, listen.

258
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Inhale in.

259
00:11:10,253 --> 00:11:14,549
And then exhale, come 
all the way up, Warrior Two.

260
00:11:14,549 --> 00:11:15,800
Great, then you're 
going to love this.

261
00:11:15,800 --> 00:11:19,095
Inhale, straighten the 
front leg and reverse it.

262
00:11:19,095 --> 00:11:20,722
Right fingertips 
reach all the way up.

263
00:11:20,722 --> 00:11:22,848
Find length, find space, 
keep the core engaged,

264
00:11:22,848 --> 00:11:24,767
and then reach it back.

265
00:11:24,767 --> 00:11:28,813
Press away from your yoga 
mat with your feet, inhale.

266
00:11:28,813 --> 00:11:29,981
More space, more space.

267
00:11:29,981 --> 00:11:33,401
And then exhale, 
cartwheel all the way back down.

268
00:11:33,401 --> 00:11:34,444
Beautiful.

269
00:11:34,444 --> 00:11:37,071
From here you're 
going to bend both knees.

270
00:11:37,071 --> 00:11:40,617
And you're just going 
to slowly walk it, walk it.

271
00:11:40,617 --> 00:11:41,576
We're just going to come into

272
00:11:41,576 --> 00:11:44,287
a nice low lunge 
on the other side.

273
00:11:44,287 --> 00:11:47,540
Soft bend in the knees 
here as you transition.

274
00:11:47,540 --> 00:11:48,499
Sweet.

275
00:11:48,499 --> 00:11:50,418
Nice low lunge 
on the other side.

276
00:11:50,418 --> 00:11:52,879
Take a deep breath in.

277
00:11:52,879 --> 00:11:54,380
And then as you exhale, 
bring you left fingertips

278
00:11:54,380 --> 00:11:56,716
in line with your left heel.

279
00:12:00,178 --> 00:12:03,848
Or maybe your left elbow to
the top of your left thigh.

280
00:12:03,848 --> 00:12:05,683
Breathe deep.

281
00:12:05,683 --> 00:12:07,101
Then pivot on the 
back foot when you're ready

282
00:12:07,101 --> 00:12:08,978
and open your heart, 
open your chest,

283
00:12:08,978 --> 00:12:11,314
firm the shoulder 
blades down the back body,

284
00:12:11,314 --> 00:12:14,108
and maybe right fingertips 
reach up towards the sky

285
00:12:14,108 --> 00:12:17,111
or maybe they reach all 
the way up and overhead,

286
00:12:17,111 --> 00:12:19,572
Extended Side Angle.

287
00:12:19,572 --> 00:12:21,324
Breathing deep.

288
00:12:21,324 --> 00:12:23,701
Press into the knife 
edge of that back foot.

289
00:12:23,701 --> 00:12:24,535
You got this.

290
00:12:24,535 --> 00:12:25,620
Breathe here.

291
00:12:27,497 --> 00:12:29,499
Listen to the 
quality of your breath.

292
00:12:29,499 --> 00:12:31,417
Use that Ujjayi breath.

293
00:12:34,963 --> 00:12:38,132
One more breath, you got it.

294
00:12:38,132 --> 00:12:40,969
Exhale brings 
you up, Warrior Two.

295
00:12:43,596 --> 00:12:45,940
Nice work. 
Inhale in.

296
00:12:45,940 --> 00:12:50,228
And then exhale, straighten
that front leg, and reverse it.

297
00:12:50,228 --> 00:12:51,062
Enjoy.

298
00:12:55,942 --> 00:12:59,229
So really press into all four
corners of your left foot.

299
00:12:59,229 --> 00:13:01,606
Draw energy up from 
the arch of the right foot.

300
00:13:01,606 --> 00:13:04,484
Breathe, inhale, lean into it.

301
00:13:04,484 --> 00:13:06,569
Then exhale, 
cartwheel all the way back.

302
00:13:06,569 --> 00:13:08,446
Have some fun.

303
00:13:08,446 --> 00:13:09,280
Fabulous.

304
00:13:09,280 --> 00:13:13,277
From here, walk, 
walk, walk hands all the way

305
00:13:13,277 --> 00:13:15,169
back to the front of your mat.

306
00:13:15,169 --> 00:13:17,964
Bend the knees, should be fun.

307
00:13:17,964 --> 00:13:22,599
And then plant the palms and
step it back, Plank Pose.

308
00:13:22,599 --> 00:13:23,803
Beautiful.

309
00:13:23,803 --> 00:13:24,887
Reach the heels back.

310
00:13:24,887 --> 00:13:26,055
Inhale, look forward.

311
00:13:26,055 --> 00:13:28,808
Exhale, right 
knee to left elbow.

312
00:13:30,643 --> 00:13:31,936
Inhale, plank.

313
00:13:31,936 --> 00:13:34,480
Exhale, left 
knee to right elbow.

314
00:13:34,480 --> 00:13:35,481
Keep looking forward.

315
00:13:35,481 --> 00:13:39,610
Now keep going, inhale, 
exhale, squeeze, and lift.

316
00:13:46,200 --> 00:13:48,036
And even it out.

317
00:13:48,036 --> 00:13:49,370
And then we'll release.

318
00:13:49,370 --> 00:13:50,329
Slowly lower the knees.

319
00:13:50,329 --> 00:13:53,305
Come to Child's Pose.

320
00:13:53,305 --> 00:13:55,104
Beautiful work, my friends.

321
00:13:55,104 --> 00:13:57,391
Close your eyes.

322
00:13:57,391 --> 00:14:00,263
Listen to the 
sound of your breath.

323
00:14:15,373 --> 00:14:16,458
Awesome work.

324
00:14:16,458 --> 00:14:18,793
Slowly inhale, come back up.

325
00:14:21,238 --> 00:14:22,614
And then walk the knees out.

326
00:14:22,614 --> 00:14:25,700
We're going to bring the right
knee towards the left elbow.

327
00:14:25,700 --> 00:14:27,953
And then open it up 
towards the right elbow

328
00:14:27,953 --> 00:14:30,847
for One-Legged Pigeon.

329
00:14:30,847 --> 00:14:33,411
Now really walk the 
left knee back here today.

330
00:14:33,411 --> 00:14:38,254
Keep active in both toes, 
both feet, excuse me.

331
00:14:39,670 --> 00:14:42,048
And inhale, lift your heart.

332
00:14:42,048 --> 00:14:45,301
So again, we're really walking
that left knee back today.

333
00:14:45,301 --> 00:14:48,471
Nice and mindful 
to create more space.

334
00:14:48,471 --> 00:14:49,440
And then inhale, lift.

335
00:14:49,440 --> 00:14:50,376
And you might even be able to

336
00:14:50,376 --> 00:14:51,965
bring the hands 
to the heart here.

337
00:14:51,965 --> 00:14:53,476
Breathing deep.

338
00:15:03,319 --> 00:15:04,153
Awesome.

339
00:15:04,153 --> 00:15:06,280
Inhale, lift sternum to thumbs.

340
00:15:06,280 --> 00:15:08,449
Exhale, release.

341
00:15:08,449 --> 00:15:09,283
Check it out.

342
00:15:09,283 --> 00:15:11,216
From here I'm going to bring
the right foot to the ground,

343
00:15:11,216 --> 00:15:12,393
come to my nice low lunge.

344
00:15:12,393 --> 00:15:15,581
But walk it towards 
the right edge of your mat.

345
00:15:15,581 --> 00:15:17,166
Lizard, one breath.

346
00:15:18,459 --> 00:15:22,463
It can be active lizard 
by lifting the back leg.

347
00:15:23,548 --> 00:15:25,758
And then if your 
back leg is lifted,

348
00:15:25,758 --> 00:15:27,593
go ahead and lower it.

349
00:15:27,593 --> 00:15:28,761
And we're going to 
reach the right fingertips

350
00:15:28,761 --> 00:15:33,015
all the way up and 
around to grab the right toes.

351
00:15:33,015 --> 00:15:34,433
So if that's not 
available to you,

352
00:15:34,433 --> 00:15:35,043
you'll just reach your 


353
00:15:35,043 --> 00:15:37,645
fingertips towards 
the back edge.

354
00:15:37,645 --> 00:15:39,230
Just reach like so.

355
00:15:41,774 --> 00:15:42,775
Breathing deep.

356
00:15:42,775 --> 00:15:46,320
If you were able to 
clasp your toes or your foot,

357
00:15:46,320 --> 00:15:49,994
lift the chest up, breathe deep.

358
00:15:51,409 --> 00:15:52,827
Lengthen through the neck.

359
00:15:52,827 --> 00:15:54,954
One more breath.

360
00:15:54,954 --> 00:15:56,497
And then exhale to release.

361
00:15:56,497 --> 00:15:58,374
Awesome work.

362
00:15:58,374 --> 00:16:01,294
Plant the palms, 
come back to all fours.

363
00:16:01,294 --> 00:16:03,004
Here we are, left knee goes in

364
00:16:03,004 --> 00:16:04,755
towards the right 
elbow and then around.

365
00:16:04,755 --> 00:16:06,924
So you draw like a little,

366
00:16:08,467 --> 00:16:09,510
well, I don't know 
what that is actually,

367
00:16:09,510 --> 00:16:12,763
but like a little 
s (laughs), sort of.

368
00:16:12,763 --> 00:16:13,764
Oh, here we go.

369
00:16:13,764 --> 00:16:15,641
One-Legged Pigeon 
on the other side.

370
00:16:15,641 --> 00:16:17,310
So left knee goes 
to the right elbow

371
00:16:17,310 --> 00:16:19,061
and then to the left elbow.

372
00:16:19,061 --> 00:16:20,646
And then you find your 
One-Legged Pigeon here.

373
00:16:20,646 --> 00:16:22,732
Walk that right knee out.

374
00:16:24,942 --> 00:16:28,321
And sit up nice and tall today.

375
00:16:28,321 --> 00:16:30,573
Maybe bring the hands 
together at the heart.

376
00:16:30,573 --> 00:16:31,991
Notice this side 
will be different.

377
00:16:31,991 --> 00:16:34,493
So if you brought your hands
together on the other side

378
00:16:34,493 --> 00:16:38,080
it doesn't necessarily mean
you'll do it on this side.

379
00:16:38,080 --> 00:16:41,390
Nice full I love you breaths.

380
00:16:42,710 --> 00:16:45,087
You gotta love your body, 
it's the only body you got.

381
00:16:45,087 --> 00:16:47,173
You got to appreciate it.

382
00:16:48,925 --> 00:16:52,929
Accept it, appreciate it, 
learn to work with it.

383
00:16:54,597 --> 00:16:55,431
Love it.

384
00:16:56,849 --> 00:16:58,184
Live it, love it.

385
00:16:58,184 --> 00:17:00,770
Good, okay, here we go, inhale.

386
00:17:02,063 --> 00:17:04,397
Exhale, slowly come back.

387
00:17:04,397 --> 00:17:05,316
Nice low lunge here.

388
00:17:05,316 --> 00:17:07,193
Move nice and slow.

389
00:17:07,193 --> 00:17:09,612
Left foot up, right leg back.

390
00:17:11,321 --> 00:17:15,660
Then when you get set, walk
that left foot out just a bit.

391
00:17:15,660 --> 00:17:18,579
Lizard variation, either 
with the back knee lowered

392
00:17:18,579 --> 00:17:20,164
or you totally 
take it active here

393
00:17:20,164 --> 00:17:22,333
if your body's craving it.

394
00:17:27,625 --> 00:17:29,961
And then if it's lifted, 
lower the right knee.

395
00:17:29,961 --> 00:17:32,255
Swing the left fingertips 
all the way up and back.

396
00:17:32,255 --> 00:17:35,466
Maybe you just reach 
towards your right toes.

397
00:17:35,466 --> 00:17:37,947
Or maybe you're 
able to grab the toes

398
00:17:37,947 --> 00:17:40,054
and sink a little deeper.

399
00:17:40,054 --> 00:17:44,350
Everyone lift your chest, 
roll your shoulders back.

400
00:17:44,350 --> 00:17:48,104
And find the sound of 
your breath once again.

401
00:17:51,943 --> 00:17:54,863
And take one more big breath in.

402
00:17:54,863 --> 00:17:58,116
And then exhale to 
release with control.

403
00:17:58,116 --> 00:18:00,034
Amazing work, all right.

404
00:18:00,034 --> 00:18:02,370
From here we're going to 
bring the knees together.

405
00:18:02,370 --> 00:18:06,249
Then swing the 
legs to the left side.

406
00:18:06,249 --> 00:18:08,501
And come all the way down.

407
00:18:08,501 --> 00:18:11,379
Come to lie flat on your back.

408
00:18:11,379 --> 00:18:12,213
Yay.

409
00:18:13,509 --> 00:18:15,928
Take your time getting there.

410
00:18:23,060 --> 00:18:24,353
Awesome.

411
00:18:24,353 --> 00:18:26,188
And then we're going 
to bring the fingertips

412
00:18:26,188 --> 00:18:29,483
palms face up, to 
the sides, palms face up.

413
00:18:29,483 --> 00:18:32,176
And then inhale in, 
exhale bend one knee.

414
00:18:32,176 --> 00:18:34,405
Foot comes to the earth.

415
00:18:34,405 --> 00:18:37,620
And then inhale in and 
then exhale bend the other.

416
00:18:37,620 --> 00:18:39,618
So I'm just trying 
to get you to move slow

417
00:18:39,618 --> 00:18:41,120
and not rush this.

418
00:18:42,473 --> 00:18:44,267
And then slowly we'll inhale in,

419
00:18:44,267 --> 00:18:45,935
exhale snuggle 
the shoulder blades

420
00:18:45,935 --> 00:18:48,187
underneath the heart space.

421
00:18:49,712 --> 00:18:50,588
And then you're just going

422
00:18:50,588 --> 00:18:53,424
to let the knees 
fall to one side.

423
00:18:54,550 --> 00:18:55,468
Inhale to center.

424
00:18:55,468 --> 00:18:56,719
Take your time.

425
00:18:57,857 --> 00:18:59,984
Get a little 
booty massage there.

426
00:18:59,984 --> 00:19:04,697
And then exhale, let the knees
fall to the opposite side.

427
00:19:04,697 --> 00:19:09,410
Again, a little booty 
massage, a little pressure

428
00:19:09,410 --> 00:19:11,454
on the piriformis there we saw.

429
00:19:11,454 --> 00:19:13,289
Slow it down, getting relaxed.

430
00:19:13,289 --> 00:19:16,692
Just feeling it out myself.

431
00:19:18,657 --> 00:19:19,742
Hey-o.

432
00:19:19,742 --> 00:19:23,829
Then one more time to 
each side in your own time.

433
00:19:38,641 --> 00:19:41,185
And inhale, come back to center.

434
00:19:41,185 --> 00:19:42,937
Bring one knee up.

435
00:19:42,937 --> 00:19:43,771
Let's do the right knee.

436
00:19:43,771 --> 00:19:45,857
Bring the right knee up, 
send one leg out.

437
00:19:45,857 --> 00:19:47,233
Let's do the left leg.

438
00:19:47,233 --> 00:19:49,235
Inhale, squeeze, 
squeeze, squeeze.

439
00:19:49,235 --> 00:19:53,406
Exhale, twist, just nice easy
Supine Twist here to end.

440
00:19:54,650 --> 00:19:55,484
Inhale.

441
00:19:56,621 --> 00:19:59,040
And exhale, relax everything.

442
00:19:59,911 --> 00:20:02,914
Inhale to come to 
center and switch.

443
00:20:10,268 --> 00:20:12,061
Find your Supine 
Twist on the other side.

444
00:20:12,061 --> 00:20:14,439
Take a deep breath in.

445
00:20:14,439 --> 00:20:17,108
And use that exhale 
to just relax everything.

446
00:20:17,108 --> 00:20:18,659
Maybe go (sighs).

447
00:20:22,517 --> 00:20:23,810
Cool.

448
00:20:23,810 --> 00:20:26,229
Slowly bring it back to center.

449
00:20:26,229 --> 00:20:29,190
Walk the heels as 
wide as your yoga mat.

450
00:20:29,190 --> 00:20:31,943
Open the palms 
gently at your sides.

451
00:20:31,943 --> 00:20:32,944
Snuggle the shoulder blades

452
00:20:32,944 --> 00:20:34,779
underneath the 
heart space once again.

453
00:20:34,779 --> 00:20:38,950
Close your eyes and take 
an inhale in lots of love.

454
00:20:40,781 --> 00:20:42,783
Exhale lots of love out.

455
00:20:44,954 --> 00:20:45,997
Nice work, one more time.

456
00:20:45,997 --> 00:20:47,915
Inhale lots of love in.

457
00:20:50,082 --> 00:20:52,418
And exhale lots of love out.

458
00:20:53,771 --> 00:20:56,482
Close your eyes 
and remain still.

459
00:21:08,791 --> 00:21:12,420
Thank you for sharing 
your time and your energy

460
00:21:12,420 --> 00:21:15,131
and your story with me 
and the rest of the folks

461
00:21:15,131 --> 00:21:18,188
practicing with us 


462
00:21:18,188 --> 00:21:21,262
today all around the world.

463
00:21:26,804 --> 00:21:30,879
Namaste, the 
light in me recognizes

464
00:21:30,879 --> 00:21:33,626
and honors the light in you.

465
00:21:35,660 --> 00:21:37,308
Thank you.

466
00:21:39,548 --> 00:21:42,218
(upbeat music)