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- Hi everyone, 
welcome to Yoga With Adriene.

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I'm Adriene and 
this is Benji and we have

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an awesome yoga 
for risk takers today.

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

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(bright music)

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Alright my friends, hi.

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Let's begin standing today.

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Bring your feet together,
really together.

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And go ahead 
and take your gaze

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and look right 
down at your feet.

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And we're going to start
with just a little grounding,

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a little four 
part equal standing.

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So you're going to 
bring your feet together.

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Hopefully you're there by now.

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And then we're gonna lift
all the toes and we're gonna

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actively ground down through
the ball joint the big toe.

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And then ground down through the
ball joint of the pinky toe and

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then release the toes down.

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It might feel a little weird if
you're new to this and just feel

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this connection through 
all four corners of the feet.

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Now for today's practice don't
really worry about getting this

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super right or wrong, 
like just bring your awareness

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to your feet and you're good.

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And then we're just gonna keep
drawing awareness up from the

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feet pressing down as if we were
doing like a footprint in the

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mud and we're gonna 
just slowly draw energy up

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through the arches, 
through the legs,

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up through the front 
of your hip creases

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and then as you bring
your fingertips to rest gently

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at your side, bring a lot
of awareness into the hands.

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So they can be however you want.

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Just lots of 
awareness in the hands.

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And then continue the 
journey up through the spine.

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Remember the neck is 
an extension of the spine.

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And then finally 
nice and tall up

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through the crown of the head.

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So we're already in, 
already in our first yoga pose.

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Standing tall alert 
with awareness in Mountain.

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Excellent.

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So from Mountain I'll invite you
to gently deepen your breath and

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take whatever 
breaths you need today.

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So it's gonna be different for
everyone so rather than guiding

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pranayama here in the beginning,
I'd like you to just check in.

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Notice how your breathing
normally and then breathe in a

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way that feels good.
Maybe it's smooth and steady.

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Maybe you need some 
great big cleansing breaths.

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So depending on where you are
today both in mind and body.

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Start to breathe 
with more consciousness.

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Awesome.

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And then soften your 
gaze down past your nose.

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As you continue to breathe,
squeeze the legs together.

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Draw energy up from the pelvic
floor engaging this root chakra.

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This kind of base the pelvis and
the energetic body and the kind

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of nerves that 
the area that

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really guides us
to a place of security.

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This root chakra is
a place of like "I am, home."

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And we're going to kind of
stimulate and work with this

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area today particularly in our
standing poses to bring courage

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and balance to both mind 
and body so that we can have

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everything we 
need to take risks.

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Trust. Go for the gold.

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It's hard to go for the gold
if you're feeling out of whack.

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If you're feeling a
little bit ungrounded, lost.

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So we'll see what happens.

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Synchronizing 
breath with movement,

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movement with breath

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you're going to slowly send the 
fingertips out left to right.

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Take a deep breath in 
and a long breath out.

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And then continue the journey
all the way up as you take a

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deep breath in.

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And then when you 
land there, exhale out.

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Good, inhale in.

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Exhale, arms go back out.

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Halfway, Texas T.

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Inhale in again here.

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And exhale hands 
slide gently to your sides.

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Inhale, halfway lift.

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Exhale, empty it all out here.

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Squeeze the legs together,
ground through the feet.

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Inhale, reach for the sky.

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Fingertips maybe kiss up and
overhead and then exhale relax

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the shoulders down here.

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Good, inhale.

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Stretch and lift 
up from the side body.

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Exhale.

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Good, inhale halfway.

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Pause here, empty it out.

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Inhale, float 
the fingertips down.

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Exhale, Mountain Pose.

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Ooh, feeling it in 
my fingers already.

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Inhale, halfway lift.

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Exhale, drop the shoulders.

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Inhale to reach for the sky.

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Root to rise here. 
Big breath, big stretch.

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Exhale to relax 
the shoulders down.

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Inhale in here, stay.

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Exhale out.

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Good, inhale, halfway.

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Float the fingertips down,
Texas T.

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Beautiful, exhale stay.

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Maybe pull the pinkies back.

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Good, inhale, drop it down.

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Exhale, Mountain Pose.

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Great, let that go.

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Allow your breath to 
return to its natural rhythm.

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Nice and easy.

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And then I'll invite you
once again to just bring your

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awareness to the 
base of the spine,

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the root and see if 
you can lift up a little bit

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from the pelvic floor.
We call this Mula Bandha.

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Just kind of 
engaging those muscles.

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It's like a hammock there and we
have a good video on that if you

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want to learn a 
little more about that.

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For now, just do your best.

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Just bringing your 
awareness to it is perfect.

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Okay, from here without losing
that connection to the pelvic

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floor in your center you're
going to walk the feet a little

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bit wider than hip width.

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We're going to create a soft
bend in the knees and we're

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gonna create a little 
movement that I like to

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call knocking on heaven's door.

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So you're going to start to
gently keep soft bend in the

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knees, rock left to right.

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And I'd like for you to sync up
with your breath in a way that

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feels really good for you today.

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So just listen to the sound
of your breath and then try to

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bring a little bit of awareness
to this lift in the chest.

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Shoulder blades kind of 
melting down the back body.

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And you can start to slap your
own booty a little bit here,

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why not?

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Benji's going to stretch it out.

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And if you're looking for a
little energetic boost today

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with your risk taking, 
pick up the pace a little bit.

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Keep the neck nice and long.

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And let your gaze 
move with your nose

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and let your heart 
move with your nose.

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Sorry I got sidetracked because
I got in the zone so try to keep

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basically your head 
and heart moving as

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one here back and forth.

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Notice where you might be
holding clenching in the toes.

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Even tightness around the
shoulders, the elbows.

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Or maybe you feel like kind
of a fool and you're like,

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"What is this 
chick having me do here?"

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So see if you can 
get a little free here.

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And it's not easy, trust me.

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But if you've been practicing
with me and with this community

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for a while chances 
are you're here now.

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(laughs)

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Having fun but you know it's
tricky how we can get in our own

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way and we 
don't even realize it.

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We think that we have all these
obstacles and then come to find

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out it was you.

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You are keeping 
yourself from making that leap.

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So of course it's not a one size
fits all but just a little food

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for thought as we 
continue for three,

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two and on the one 
start to slow it down.

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Don't come to an abrupt stop.

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See if you can slow 
it down nice and steady.

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Easy does it.

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Excellent, walk 
the feedback together.

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Reset, Tadasana.

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Inhale in.

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And just notice how
you feel as you breathe out.

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Woo!

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Yes.

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Okay, shifting the weight 
over towards the left foot.

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We're going to 
interlace the fingertips.

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You're gonna keep them open
though so you're going to shift

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your weight to your left foot
and slowly lift your right knee

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and you're gonna 
catch your right shin,

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and squeeze and lift.

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Rotate the right ankle one way
and then the other and keep your

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chest proud and lifted.

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Keep all the beautiful awareness
that we already built in the

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feet right there in that left
foot so we're not rolling in

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or rolling out, we're 
keeping awareness spread

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through all four corners.

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And then you can stay here or
if you need a little help with

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balance today just 
find a piece of furniture,

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a piece of architecture in which
you can lean on just a bit.

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Lean on me,

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when you're not strong and

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I'll be your friend. Okay.

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Tree Pose, Vriksasana.

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So find something to lean on if
you like otherwise maybe stay in

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the center of the room 
working on that Mula Bandha.

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And we'll take the 
right foot to the ankle

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or above the knee for our Tree.

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And everyone, even if you're
at a piece of architecture,

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squeeze and lift in 
towards the center line.

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Find that connection from your
root and that's gonna be what

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actually helps you hold 
your balance here in time.

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And then Yogi's choice you
can take hands to the heart.

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You can take the 
fingertips all the way up.

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If you want to take a 
Mudra today you can do that.

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Maybe open up through the chest
by releasing the fingertips

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behind the back.

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So giving lots of options, one,
because lots of different people

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doing practice but mostly
because I want you to also make

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decisions for yourself 
and get the brain

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and the body connected today.

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If your foot's above the knee
really try to press into the

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outer edge of your right foot
to open up through that hip a

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little more, go a little 
deeper into your posture.

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Great. Take one more
cycle of breath here.

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Really listen to the 
sound of your breath.

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And then we're gonna come out
of it just the way we went in.

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So you'll slowly bring that
right knee back squeeze and lift

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with the hands all the way up.

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Come out of your standing leg
and then exhale with control

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lower that right foot down and
we'll switch to the other side

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nice and easy.

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Keep up with the nice 
beautiful breath here.

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When you're ready, 
nice conscious footing.

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We'll squeeze the left 
knee up in towards the heart.

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Keep the chest lifted.

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Proud, aware.

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Rotate the ankle.

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And you know right now we're
having to do this sort of thing,

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this kind of, it's more than
just balancing in the posture,

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it's about balancing your 
attention and where you're

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focusing your attention.

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So a good thing is you 
usually start at the base,

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start at the foot 
and work your way up.

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And obviously that's 
a great metaphor

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for off the mat I think.

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Okay, if it's 
in your body today,

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let's go to Tree Pose or maybe
you work to create your own

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version of Tree Pose today.

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Maybe toes even staying 
on the ground as you

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open up through the left hip.

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Spread awareness 
through the right foot.

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Again, feel free to 
use architecture here.

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Let the heart lift in 
whatever shape you choose here,

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Vriksasana.

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And you're going to want 
to really pull everything

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into the midline here.

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So finding that 
root chakra connection.

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Squeezing that right 
inner thigh in to meet the left.

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Finding your 
balance and your focus.

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And letting the 
breath really fuel

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your search for that focus

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and that balance.

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Make it your own here.

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If you need a challenge 
on the side maybe take

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your gaze all the way up.

247
00:12:57,635 --> 00:13:00,580
There's nothing like a balancing
posture to really reveal just

248
00:13:00,580 --> 00:13:04,450
where you are today so be honest
about wherever you are and don't

249
00:13:04,450 --> 00:13:07,691
get frustrated if 
you're falling continuously.

250
00:13:07,691 --> 00:13:09,555
It's all good.
That's where you are.

251
00:13:09,555 --> 00:13:10,423
Great to know it.

252
00:13:10,423 --> 00:13:12,425
Great to know 
where you are today.

253
00:13:15,495 --> 00:13:17,764
Take one more cycle of 
breath on your own here,

254
00:13:17,764 --> 00:13:22,135
really listen to the wisdom
of the heart, your breath.

255
00:13:26,256 --> 00:13:28,541
And then best you can with
control you're gonna squeeze

256
00:13:28,541 --> 00:13:29,709
everything into the midline.

257
00:13:29,709 --> 00:13:32,912
This is really coming from the
root chakra and we're going to

258
00:13:32,912 --> 00:13:36,983
slowly come back to squeezing
the left knee up and in and then

259
00:13:36,983 --> 00:13:40,353
with control like 
magic totally slowly,

260
00:13:40,353 --> 00:13:42,568
beautifully lower it down.

261
00:13:42,568 --> 00:13:44,190
Alright, come into Mountain.

262
00:13:44,190 --> 00:13:45,258
Try not to fidget here.

263
00:13:45,258 --> 00:13:47,427
You don't need all 
the extra movement.

264
00:13:47,427 --> 00:13:49,288
I don't think you do 
anyway in my opinion.

265
00:13:49,288 --> 00:13:51,564
So if you do need it, take it.

266
00:13:51,564 --> 00:13:53,566
Come back to mountain,
find stillness.

267
00:13:55,968 --> 00:13:57,970
Really, really still here.

268
00:14:00,673 --> 00:14:02,410
Good. Take a deep breath in.

269
00:14:03,847 --> 00:14:05,314
And a long breath out.

270
00:14:06,813 --> 00:14:08,071
Awesome work.
Rock and roll.

271
00:14:08,071 --> 00:14:10,149
Now we're going to 
step the feet super wide.

272
00:14:10,149 --> 00:14:14,987
If you're feeling brave and I
already know you're beautiful

273
00:14:14,987 --> 00:14:17,890
but if you're feeling brave
see if you can step the feet out

274
00:14:17,890 --> 00:14:19,192
wide without looking down.

275
00:14:19,192 --> 00:14:21,027
So we don't 
always need to do this.

276
00:14:21,027 --> 00:14:23,463
Maybe you do, like maybe 
you have a dog or a child or

277
00:14:23,463 --> 00:14:26,566
something around you, toys then
go ahead and look down but see

278
00:14:26,566 --> 00:14:29,936
if you can step your feet
out wide without looking down.

279
00:14:32,171 --> 00:14:34,340
And then we're gonna 
bring the feet parallel here.

280
00:14:35,424 --> 00:14:38,144
I just looked down but it's okay,
it's just about this idea of

281
00:14:38,144 --> 00:14:41,337
kind of playing 
with your brain too

282
00:14:41,337 --> 00:14:44,207
on the mat not just

283
00:14:44,207 --> 00:14:47,956
the gross body but this 
subtle body connection as well.

284
00:14:49,055 --> 00:14:50,189
So get the feet parallel and

285
00:14:50,189 --> 00:14:51,724
we're going to turn 
the left toes in.

286
00:14:51,724 --> 00:14:53,860
And from that parallel 
point you're just going

287
00:14:53,860 --> 00:14:56,429
to dial your right heel in.

288
00:14:56,429 --> 00:14:59,732
So left toes are in,
right toes are out.

289
00:14:59,732 --> 00:15:00,767
Then when you're ready inhale,

290
00:15:00,767 --> 00:15:04,370
send the fingertips 
out Texas T again.

291
00:15:04,370 --> 00:15:08,090
Pull the pinkies back to just
enhance this lift of your heart

292
00:15:08,090 --> 00:15:10,543
and then breathe in, 
lengthen through the crown,

293
00:15:10,543 --> 00:15:13,980
exhale bump the hips back
towards your left foot and we're

294
00:15:13,980 --> 00:15:15,915
going to reach the 
right fingertips forward,

295
00:15:15,915 --> 00:15:19,085
forward, forward, forward,
forward until we finally begin

296
00:15:19,085 --> 00:15:24,190
to allow a tilt with awareness
coming into Triangle Pose,

297
00:15:24,190 --> 00:15:26,192
Trikonasana.

298
00:15:27,293 --> 00:15:30,196
Breathing deep here 
holding onto my core.

299
00:15:30,196 --> 00:15:33,166
Lighting up that 
third chakra area here.

300
00:15:33,166 --> 00:15:35,535
Lengthening through the crown.

301
00:15:35,535 --> 00:15:38,371
Keep the neck, the muscles 
of the neck nice and soft,

302
00:15:38,371 --> 00:15:40,173
throat chakra.

303
00:15:40,173 --> 00:15:42,160
Take a deep breath in.

304
00:15:42,160 --> 00:15:44,177
Then exhale, from the left wrist

305
00:15:44,177 --> 00:15:45,978
imagine a little angel
pulling you up.

306
00:15:45,978 --> 00:15:48,748
Being like, "I got your back.
Take those risks.

307
00:15:48,748 --> 00:15:51,417
"Have fun. Life is good."

308
00:15:51,417 --> 00:15:52,652
We'll come back.

309
00:15:52,652 --> 00:15:56,756
We'll take the right heel
bring it out back to parallel.

310
00:15:56,756 --> 00:15:57,824
Big power pose here.

311
00:15:57,824 --> 00:16:00,359
Inhale, pull the pinkies back.

312
00:16:00,359 --> 00:16:03,100
Exhale, here we go.
Turn the left heel in.

313
00:16:04,030 --> 00:16:05,902
Turn the right toes in.

314
00:16:05,902 --> 00:16:08,901
So the placement of the feet
are really important because it

315
00:16:08,901 --> 00:16:12,361
helps decide how 
everything else is going to go.

316
00:16:12,361 --> 00:16:14,407
So if you're working on a
project or if you're trying to

317
00:16:14,407 --> 00:16:17,076
dream up something new just
start with the foundation.

318
00:16:17,076 --> 00:16:19,478
What does the foundation need
to look like for me to build

319
00:16:19,478 --> 00:16:22,582
whatever it is I'm 
thinking of or I'm dreaming of?

320
00:16:22,582 --> 00:16:24,383
And same thing 
here in the asana.

321
00:16:24,383 --> 00:16:27,453
If my feet are out of whack then
my hips are not going to be able

322
00:16:27,453 --> 00:16:31,955
to do the functional thing

323
00:16:31,955 --> 00:16:35,645
that they need to do
to help me maintain this pose.

324
00:16:35,645 --> 00:16:38,898
Reaching forward, if you're
not already, take your time.

325
00:16:38,898 --> 00:16:40,299
Trikonasana, Triangle.

326
00:16:40,299 --> 00:16:44,671
We keep a nice long beautiful
line from crown to tail here.

327
00:16:45,471 --> 00:16:49,041
We work in time to spiral
the heart up towards the sky.

328
00:16:50,576 --> 00:16:52,445
Strong legs, strong breath.

329
00:16:52,445 --> 00:16:54,714
Take one more beautiful inhale.

330
00:16:54,714 --> 00:16:56,015
Find expansion.

331
00:16:57,107 --> 00:16:59,819
It takes bravery to expand.

332
00:16:59,819 --> 00:17:03,059
And then exhale, 
slow and steady back up.

333
00:17:04,056 --> 00:17:05,523
Nice Texas T with the arms.

334
00:17:05,523 --> 00:17:08,694
We'll turn both 
feet back to parallel.

335
00:17:08,694 --> 00:17:10,563
Here we go,
pull the pinkies back.

336
00:17:10,563 --> 00:17:14,467
Big chest opener here,
big heart opener.

337
00:17:14,467 --> 00:17:16,368
And then exhale to release.

338
00:17:16,368 --> 00:17:18,237
Bring the hands to the heart.

339
00:17:18,237 --> 00:17:20,539
Great, you can hop the 
feet together here or you can

340
00:17:20,539 --> 00:17:23,209
heel-toe,
heel-toe feet together.

341
00:17:27,445 --> 00:17:29,383
Back to your Mountain.
Take a deep breath in.

342
00:17:30,770 --> 00:17:32,051
And a long breath out.

343
00:17:33,013 --> 00:17:35,488
Beautiful, inhale 
to reach for the sky.

344
00:17:35,488 --> 00:17:37,990
Big stretch up and overhead.

345
00:17:37,990 --> 00:17:41,160
Exhale to Forward Fold, 
bend your knees generously.

346
00:17:41,160 --> 00:17:42,862
This should feel really good

347
00:17:42,862 --> 00:17:45,031
after all of those
standing postures.

348
00:17:45,031 --> 00:17:46,808
Let your head hang.

349
00:17:46,808 --> 00:17:48,314
Let your heart soften.

350
00:17:48,314 --> 00:17:51,003
Oh sweet puppy dog.

351
00:17:51,003 --> 00:17:52,071
I think you should go ahead and

352
00:17:52,071 --> 00:17:54,674
take a peek at 
the video right now.

353
00:17:54,674 --> 00:17:57,710
Even though you're in your
Forward Fold just to get some

354
00:17:57,710 --> 00:18:00,337
love from Benji, 
a little dog therapy.

355
00:18:02,548 --> 00:18:03,983
We got your back.

356
00:18:03,983 --> 00:18:05,628
We're all for you.

357
00:18:06,953 --> 00:18:08,310
All for yoga.

358
00:18:10,811 --> 00:18:12,925
Alright,

359
00:18:12,925 --> 00:18:15,925
and again if you are
working with straight legs in

360
00:18:15,925 --> 00:18:18,631
this Forward Fold today that's
fine but I'm going to invite you

361
00:18:18,631 --> 00:18:22,802
just one last time to bend your
knees just to get a nice stretch

362
00:18:22,802 --> 00:18:24,711
and a little restorative 
opening in the low back

363
00:18:24,711 --> 00:18:27,340
after the poses we just did.

364
00:18:27,340 --> 00:18:30,176
You can clasp the 
elbows if it feels good.

365
00:18:30,176 --> 00:18:34,158
Find any soft easy movement
that really just hits the spot.

366
00:18:35,281 --> 00:18:37,350
So we're putting you in 
the driver's seat basically.

367
00:18:39,797 --> 00:18:42,160
Mhmmm, mhmmm, mhmmm.

368
00:18:43,789 --> 00:18:46,359
Careful you're not 
gripping through your toes here.

369
00:18:46,359 --> 00:18:50,196
Take one more cycle of 
breath here in and out.

370
00:18:56,443 --> 00:18:59,658
And then we'll slowly release
the hands to the earth and

371
00:18:59,658 --> 00:19:02,975
you're gonna, really slow,
you're gonna turn the toes out,

372
00:19:02,975 --> 00:19:04,977
bend the knees, bring the heels
in and ready to come

373
00:19:04,977 --> 00:19:06,655
into a little froggy pose.

374
00:19:10,030 --> 00:19:12,786
Yeah there?
Alright, sorry buddy.

375
00:19:12,786 --> 00:19:14,987
So from here you can stay
here just opening up

376
00:19:14,987 --> 00:19:16,568
through the hips.

377
00:19:16,568 --> 00:19:18,924
Just getting some of 
the juices flowing there.

378
00:19:18,924 --> 00:19:20,279
Nice and easy.

379
00:19:20,279 --> 00:19:23,496
Another option would be to maybe
bring the hands together into a

380
00:19:23,496 --> 00:19:25,531
little balancing 
posture here, woo,

381
00:19:26,453 --> 00:19:29,035
or we're gonna 
go into a Bakasana.

382
00:19:29,035 --> 00:19:32,173
So before we do Bakasana,

383
00:19:32,173 --> 00:19:34,073
I want to encourage 
you to really hug

384
00:19:34,073 --> 00:19:37,076
the low ribs in, lift 
up from the pelvic floor.

385
00:19:37,076 --> 00:19:40,179
Find that, that connection.

386
00:19:40,179 --> 00:19:42,314
And with the 
knees nice and wide,

387
00:19:42,314 --> 00:19:44,316
we're gonna, before we go 
to Bakasana we're going to

388
00:19:44,316 --> 00:19:47,987
interlaced the fingertips and
we're gonna press the palms out.

389
00:19:47,987 --> 00:19:50,983
Breathing deep, feeling that
stretch through the forearms.

390
00:19:52,750 --> 00:19:56,762
So in this shape the 
upper arm bones are rotating in.

391
00:19:56,762 --> 00:19:59,031
There's an internal rotation.

392
00:19:59,031 --> 00:20:02,168
For our Crow, we're going 
to take it to the opposite.

393
00:20:02,168 --> 00:20:03,602
So external rotation.

394
00:20:03,602 --> 00:20:05,805
So just take note 
here as you stretch,

395
00:20:05,805 --> 00:20:07,381
internal rotation.

396
00:20:08,841 --> 00:20:11,444
And then let's release that and
again if Bakasana is not for you

397
00:20:11,444 --> 00:20:13,079
today you can 
rock out and Froggy.

398
00:20:13,079 --> 00:20:15,048
If you're doing this with
your kids you can give them,

399
00:20:15,048 --> 00:20:17,716
you can give them some hops.

400
00:20:17,716 --> 00:20:19,919
You can give your Froggy 
a couple of hops in the air.

401
00:20:19,919 --> 00:20:21,687
Maybe hop around the room.

402
00:20:21,687 --> 00:20:26,063
And if you're down to clown
and you want to do Bakasana,

403
00:20:26,625 --> 00:20:28,961
we'll again, let's 
find that external rotation.

404
00:20:28,961 --> 00:20:32,131
So we're going to 
take the palms forward.

405
00:20:32,131 --> 00:20:34,400
And so the opposite of 
where we were in that stretch,

406
00:20:34,400 --> 00:20:36,535
we're going to rotate out.

407
00:20:36,535 --> 00:20:40,639
Rotate out as if you're opening
a pickle jar with your left hand

408
00:20:40,639 --> 00:20:43,098
to the left and with 
your right hand to the right.

409
00:20:44,443 --> 00:20:47,813
Then slowly we'll drag 
that closer to the center.

410
00:20:47,813 --> 00:20:49,682
We're going to inhale,
look forward.

411
00:20:49,682 --> 00:20:52,549
Exhale, lift your knees up 
close to your armpit chest

412
00:20:52,549 --> 00:20:54,056
and nice and steady 
you want to keep

413
00:20:54,056 --> 00:20:56,155
your gaze out 
looking ahead, right?

414
00:20:56,155 --> 00:20:58,924
If we're gonna take risk we
can't look behind us because

415
00:20:58,924 --> 00:21:00,826
we're just gonna 
somersault and fall.

416
00:21:00,826 --> 00:21:03,036
We gotta keep eye on the prize.

417
00:21:03,036 --> 00:21:07,166
Eyes out in front and then keep
your breath and your connection

418
00:21:07,166 --> 00:21:08,667
to your center 
really underneath you,

419
00:21:08,667 --> 00:21:10,792
really present in the now.

420
00:21:10,792 --> 00:21:12,204
There's like tons of 
metaphors there but you're like,

421
00:21:12,204 --> 00:21:14,673
"Okay, I'm gonna 
do my Crow now."

422
00:21:14,673 --> 00:21:16,942
Or maybe you're hopping 
around the room like a froggy.

423
00:21:16,942 --> 00:21:18,740
Life is good.
Okay, here we go.

424
00:21:18,740 --> 00:21:20,846
Moving nice and slow, 
keeping the gaze forward though.

425
00:21:20,846 --> 00:21:22,214
Can't stress that enough.

426
00:21:22,214 --> 00:21:25,017
Connecting with your center
maybe you lift one toe up.

427
00:21:25,017 --> 00:21:26,919
Maybe you start 
to lift both toes up

428
00:21:26,919 --> 00:21:28,993
finding that squeeze and lift.

429
00:21:29,789 --> 00:21:30,823
Breathing deep.

430
00:21:30,823 --> 00:21:34,760
Maybe you use a little block
or couple of books to bring the

431
00:21:34,760 --> 00:21:36,782
earth up to you 
as a little perch.

432
00:21:38,030 --> 00:21:39,732
And you can go 
into this and come out.

433
00:21:39,732 --> 00:21:41,800
If you need to massage 
the wrists, you can.

434
00:21:41,800 --> 00:21:44,236
This is where we're ending 
today so have a little fun

435
00:21:44,236 --> 00:21:46,797
either in froggy, in balance.

436
00:21:47,940 --> 00:21:49,441
And if you're a 
little bit frustrated like,

437
00:21:49,441 --> 00:21:51,210
"I don't know what to do here."

438
00:21:51,210 --> 00:21:53,312
This is kind of the point.

439
00:21:53,312 --> 00:21:54,246
You get to decide.

440
00:21:54,246 --> 00:21:56,649
You can find a Boat Pose.

441
00:21:56,649 --> 00:22:00,685
Maybe you want to 
do some half pushups.

442
00:22:01,854 --> 00:22:04,490
Maybe it's straight 
to the meditation seat

443
00:22:04,490 --> 00:22:06,091
where we're gonna end.

444
00:22:06,091 --> 00:22:08,527
But give it a couple 
moments here to play.

445
00:22:08,527 --> 00:22:10,963
And if you get 
frustrated just notice.

446
00:22:10,963 --> 00:22:12,298
And then just 
make a decision like,

447
00:22:12,298 --> 00:22:13,566
"Okay Adriene, 
I'm gonna decide.

448
00:22:13,566 --> 00:22:17,036
"I'm gonna do one thing" or
"I'm gonna try to do one thing."

449
00:22:17,781 --> 00:22:19,468
"I'm gonna give it my best shot."

450
00:22:20,442 --> 00:22:23,676
"And I'm gonna breathe and I'm
gonna know that just by trying

451
00:22:23,676 --> 00:22:25,343
"I'm doing great."

452
00:22:29,315 --> 00:22:31,431
And it's this playtime that
becomes really valuable

453
00:22:31,431 --> 00:22:33,419
not the doing or the end goal.

454
00:22:33,419 --> 00:22:36,722
Becomes like, start 
to realize oh my gorsh,

455
00:22:36,722 --> 00:22:39,625
the process is actually 
where I became awesome

456
00:22:39,625 --> 00:22:40,960
and I learned about myself.

457
00:22:42,154 --> 00:22:45,164
Okay, so from here we're gonna
come to a nice comfortable seat.

458
00:22:45,164 --> 00:22:47,333
If you're still playing, if
you're hopping around the room,

459
00:22:47,333 --> 00:22:51,604
take your time but we're gonna
come to end in a nice seat.

460
00:22:52,343 --> 00:22:55,355
And if you find along 
the way that you need to

461
00:22:55,355 --> 00:22:58,510
windshield wiper the legs or 
do anything like that,

462
00:22:58,510 --> 00:23:02,781
listen to that yearning.
(chuckles)

463
00:23:02,781 --> 00:23:03,916
Listen to that longing.

464
00:23:07,229 --> 00:23:09,203
Ay! Okay.

465
00:23:09,955 --> 00:23:10,889
Sit up nice and tall.

466
00:23:10,889 --> 00:23:14,026
We're gonna close this out with
a little group of pranayama.

467
00:23:14,026 --> 00:23:16,996
And I know that's silly for me
to say group but I'm just taking

468
00:23:16,996 --> 00:23:20,377
a risk and I'm 
embracing the fact that

469
00:23:20,377 --> 00:23:22,140
there's so much beauty in

470
00:23:24,684 --> 00:23:27,573
this idea that we're all
together each time we practice

471
00:23:27,573 --> 00:23:30,404
here even though 
we're alone at home

472
00:23:30,404 --> 00:23:33,345
or maybe you're feeling a

473
00:23:33,345 --> 00:23:36,282
little lonely or like you
don't have the support you need.

474
00:23:36,282 --> 00:23:40,619
So this is a great chance 
if I may just for you to

475
00:23:40,619 --> 00:23:42,725
connect to the big picture.

476
00:23:42,725 --> 00:23:46,225
And as I invite you to draw the
hands together at your heart,

477
00:23:46,225 --> 00:23:47,926
see if you can sit 
up a little taller.

478
00:23:47,926 --> 00:23:49,461
Start to breathe a 
little deeper here.

479
00:23:49,461 --> 00:23:52,894
Nice, active breath 
in the last moments here.

480
00:23:53,599 --> 00:23:57,239
And close your eyes 
and just imagine

481
00:23:58,613 --> 00:24:00,555
thousands and 
thousands of people

482
00:24:00,555 --> 00:24:03,185
doing this in this 
exact moment with you.

483
00:24:04,343 --> 00:24:09,648
Reflecting the same shape 
or a similar shape as you.

484
00:24:09,648 --> 00:24:11,387
And remember you're not alone.

485
00:24:12,217 --> 00:24:14,153
We are all in this together.

486
00:24:14,861 --> 00:24:17,456
And it takes real 
bravery these days

487
00:24:17,456 --> 00:24:19,123
and even risk

488
00:24:20,824 --> 00:24:23,084
to be ourselves.

489
00:24:24,630 --> 00:24:27,239
Perhaps to stand up for

490
00:24:27,239 --> 00:24:30,035
what we feel is good and right.

491
00:24:30,035 --> 00:24:32,037
What we believe in.

492
00:24:33,639 --> 00:24:37,242
But I think even more so it does
take so much risk to even

493
00:24:38,097 --> 00:24:40,222
be honest and be ourselves.

494
00:24:41,113 --> 00:24:43,515
So we're going to end 
with three group breaths.

495
00:24:44,572 --> 00:24:48,921
And just again, see if whatever
it means to you and it could be

496
00:24:48,921 --> 00:24:50,956
nothing just feel 
with your eyes closed,

497
00:24:50,956 --> 00:24:54,793
feel that connection or be open
to feeling that connection as we

498
00:24:54,793 --> 00:24:59,703
breathe to people 
all over the world

499
00:24:59,703 --> 00:25:01,400
practicing with you.

500
00:25:01,400 --> 00:25:03,738
Be open to that connection.
Okay, I'll count us off.

501
00:25:03,738 --> 00:25:05,971
Thank you for letting me lead
today and thanks for sharing

502
00:25:05,971 --> 00:25:08,807
your time and 
energy with the community.

503
00:25:08,807 --> 00:25:09,916
Here we go.

504
00:25:10,751 --> 00:25:12,162
Big inhale.

505
00:25:14,580 --> 00:25:15,814
Exhale, sigh it out.

506
00:25:15,814 --> 00:25:17,816
Don't be shy.
(sighs audibly)

507
00:25:18,550 --> 00:25:19,852
I was a little shy on that one.

508
00:25:19,852 --> 00:25:20,919
Second out of three.

509
00:25:20,919 --> 00:25:22,921
Here we go, big inhale.

510
00:25:24,490 --> 00:25:26,300
Sigh it out.
Find a little sound.

511
00:25:26,300 --> 00:25:28,542
Don't be shy.
(loudly sighs)

512
00:25:29,572 --> 00:25:30,755
And last one.

513
00:25:30,755 --> 00:25:33,065
Freak out your dog or the people
in your house or your neighbors.

514
00:25:33,065 --> 00:25:35,067
Here we go, big inhale.

515
00:25:36,268 --> 00:25:38,762
Take a risk.
Sigh it out long and strong.

516
00:25:38,762 --> 00:25:41,045
(loudly sighs)

517
00:25:42,493 --> 00:25:45,010
Then when you're ready,
gently bow the head.

518
00:25:45,010 --> 00:25:47,212
Give thanks for this moment,
for your practice.

519
00:25:47,212 --> 00:25:49,915
A little certainly 
goes a long way.

520
00:25:49,915 --> 00:25:51,285
Way to show up.

521
00:25:53,452 --> 00:25:54,720
Stay present.

522
00:25:54,720 --> 00:25:56,555
Be kind yourself.

523
00:25:56,555 --> 00:25:59,258
Do the same with others.

524
00:25:59,258 --> 00:26:00,760
Love you guys.
Take good care.

525
00:26:03,795 --> 00:26:04,991
Namaste.

526
00:26:06,034 --> 00:26:11,507
(bright music)