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- Hello everyone and
welcome to Yoga with Adriene.

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I'm Adriene and this
is Benji and today we have

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an awesome
practice for the spine.

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So Yoga for Scoliosis
it's a big request

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and it's a really good one.

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It's a great thing to
bring people to the mat

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so they can start
to tend to the spine

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and then work out from there.

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

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(light music)

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Alright everyone
let's begin seated.

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If you have a blanket or a towel

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or a block you
might use it here today.

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Just to lift the hips up so you
can find length in the spine

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which is the focus
of our practice today.

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So just start in
a nice comfy seat.

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Just tune into your breath.

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Tune into where
your body's at today.

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Try to blanket yourself
in a little bit of love.

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Love, love, love.

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And sit up nice and tall

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without forcing or kind
of jerking yourself around.

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So just try to
find a natural lift,

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that would be a nice
way of thinking of it,

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up through the
base of the pelvis

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all the way to the crown.

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And we'll begin by
just noticing the breath,

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noticing where you're at today

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and accepting exactly that,
exactly what you're feeling.

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Accepting the body

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as it is, your body.

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And whatever
your energy level is

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just accepting exactly that.

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And then trust me,
trust yourself.

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Trust that this
time is valuable.

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And I tip my hat to you for
taking this time for yourself.

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Alright, let's
find what feels good.

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Let's explore with the breath,
big inhale, open your eyes.

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Exhale, you're gonna
send the legs out long.

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Again lift the hips up high if
you need to, pause the video.

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Lift the hips up if it helps.

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You sit up with that lift.

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So if you're here
you might consider

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lifting the hips up high.

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Okay for many years
I would never not sit

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without a blanket
folded up pretty high.

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So now I've built
strength around my trunk

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to sit up tall with ease,
effortless on my own.

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But it took a lot of practice

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so feel free to lift the hips.

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And then you're just
going to point and flex the feet

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really fast here
nice and easy,

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just a little wake up

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and then go ahead and bring
that right heel all the way in.

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Then we're gonna
take the left hand

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and nice and easy
bring it to the outer edge

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of the right knee or right thigh

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and your right fingertips
are gonna come behind.

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You're not gonna push
yourself into a twist here

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but rather think of
the lift and the lightness

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up through the
spine and then just play.

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Maybe you turn to look past
your right shoulder, maybe not.

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But don't compress, think
of lift, think of lightness

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and we're wanting
to work all the muscles

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of the back body here today,

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not just oh squeeze and
twist, squeeze and twist.

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So keep it effortless.
(laughing)

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Try to find the ease.

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And then check it out.

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Keep your torso, or
your body where it is

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but just slowly turn to look
past now your left shoulder

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or look towards the
front of your yoga mat

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and then we're gonna nod.

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So drop the chin to the chest,

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feel that awesome
stretch in the upper back body

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and then look up, oh yeah

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and then drop the
chin and close your eyes,

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go inward, find
that yummy sensation

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that happens when
you close your eyes

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and quit absorbing
all the things around us

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and we just go inside.

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Awesome, then release
that, bring the head up,

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chin parallel to the earth.

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We'll bring the right
knee in, send it out long.

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Bend the knees,
dig into the heels,

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inhale, reach up, exhale,

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modified paschimottanasana.

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So the knees are
bent here for everyone.

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You're just gonna drape your
front body over the lower body

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and then drop the weight of
your head down with control

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and just feel this massive
stretch in the back body.

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Relax your shoulders down,

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in fact actively pull
them away from the ears.

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And then smell your knees.

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Stay present with your breath.

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If any sounds come
out, mm or ah, let them.

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This is precious valuable time

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that could make
or break your day.

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Send you into a
whole new chapter.

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A way, a different
way of seeing things,

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you just never
know so stay open.

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You're gonna
rise up nice and slow.

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Then we'll bring
the left heel in.

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Sit up nice and tall,
try to find that lift again

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from the base of
the spine, the pelvis

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and then right
hand will come now

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to the outer edge of
your right knee, right thigh

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and then again
careful not to go,

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okay I know this posture, 
(wooshes), okay.

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So we're working nice and
slow mindfully, keep the lift

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and from the lift
see if you can move it

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to look past your left shoulder

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and if not maybe keep it
nice and even to the side.

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And then keep playing here.

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Maybe it slowly makes
its way up to the mid back.

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To the thoracic and
then maybe you'll look past

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the shoulder,
cervical spine but maybe not.

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Breathing deep,
finding the lift still.

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Both my legs are nice
and heavy and engaged.

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They're not lazy bones
but they're nice and engaged.

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And then keep this in the body

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and just slowly turn
your nose, your gaze now

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to the front of your mat past
your right shoulder perhaps

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and then here we go.

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Keep the lift up in
the heart, drop the chin.

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Oh yeah, should feel it.

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Pause here, close
your eyes and go inward.

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Yes and then
keep the eyes closed,

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you know what to do
here, lift the chin,

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and then drop the chin

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and see if you can do
it really really slow.

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And this is
your massage therapy.

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And to really find a
yummy stretch see if you

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can bring your left elbow
in towards your back body.

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Lift up through
the armpit chest.

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Now we're dropping chin to chest

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and then
lifting chin to the sky.

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So awesome.

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Alright bring it back to center.

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Unravel, release.

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Dig the heels into the earth.

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Maybe this time the legs
straighten a little more,

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but maybe not, maybe
keep it nice and bent.

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I'll fix my pants here.

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And then inhale the
reach up, find that lift upward

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current of energy
through the front body.

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Downward,
current through the back

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and then we
slowly drape the belly

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over the tops of the thighs.

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Keep reaching forward this time,

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reaching forward,
reaching forward,

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reaching forward,
reaching forward.

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Then stay here
reaching forward breathing deep.

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It's like a superhero pose,

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in fact go ahead and put your
palms down, just superhero,

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like nothing's gonna
mess with you, you got this.

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Tug the shoulders
away from the ears actively

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and then drap
everything down, awesome.

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Close your eyes.

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Feel your breath
literally move you here.

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Feel the skin of the back body
stretch as you breathe in.

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Feel the lungs, chest,
ribs, back body expand.

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And then everything softens
and gets heavy on the exhale.

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Great, then tuck
the chin into the chest.

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Slowly roll it up.

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Nice and easy,
again wiggle the toes,

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rotate the ankles, maybe shake
them a little side to side.

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And then we're
gonna cross the ankles,

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bring them in, cross them.

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We're gonna just
bring the little blankie

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or towel if you
had it to the side

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and we're gonna come all the
way through to all fours.

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Stack the
shoulders over the wrists,

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hips right over the knees.

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Inhale the drop the belly,
open the chest.

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And exhale the round through.

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Inhale the open the chest, cow.

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And exhale, cat, round through.

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Now close your eyes and
to the sound of your breath

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do a couple more.

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And then on your next inhale

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come back to that
nice even neutral spine.

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You're gonna plant the
left palm nice and firm

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and reach the
right fingertips forward.

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Then curl the left
toes under, send it back.

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And we're just doing a
little spinal balance here.

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You can stay here or you
can lift that left leg up

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but it's optional.

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Breathe here, tug
the right shoulder back,

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try to create an
evenness through both the right

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and the left side of the body.

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Inhale and exhale.

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And one more time.

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Inhale, this time
look forward, find length

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and exhale the
release, everything down.

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Left fingertips reach forward.

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Really claw through
the right fingertips

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so no pressure in that wrist.

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You claw through the fingers

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to take that
pressure up off the wrist.

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In fact lift your
wrist on the right

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and then put it down
from there, yes beautiful.

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I'm sure you got that right.

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You're like "no."

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let's just keep going.
Here we go,

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left fingertips forward,
curl the toes under,

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right heel reaches back.

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So there's a couple
yoga for wrist videos

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that you can check
out for that little ditty.

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Then stay here
lifting front body

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up to meet the back body.

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Spinal balance or
to lift the right heel,

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engage the right glute.

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Breathe deep.

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Press into the
top of that back foot.

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Again claw through
the right fingertips,

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one more breath,
inhale, look forward.

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Find length and
exhale, release everything.

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Bring the knees
together, really together,

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arches of the feet together.

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Then paint your yoga mat.

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Look forward,
inhale, find length.

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So open through the chest

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and then exhale, Balasana.

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Child's pose.

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Allow the
weight of the shoulders

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to really round over here.

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And instead of
just being a posture

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where you just kind of hang
out and wait and take a break

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really see if you
can embody this posture

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as a healing one for the spine.

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So tuck your chin.

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Give a little weight
in your hips, your bum.

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Be articulate
through the fingertips

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and the way you handle
the skin of the face, the jaw.

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Then return to the breath.

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Then slowly reach the
fingertips all the way back up.

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And we'll come all
the way to all fours.

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We'll curl the toes under

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and when you're ready
take a deep breath in,

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smile a little bit, life is good

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and then exhale,
lift the hips up high

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for our first Downward Dog
together, pedal it out here.

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Lot's of awareness in the
hands, they're nice and wide.

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Upper arm bones rotating out.

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Elbow creases towards
the front of your mat.

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Bend the knees generously,

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breathe differently here.

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The head is below
your heart space here,

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absolutely that's
gonna effect your breath

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so find the nuance of that.

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00:11:55,667 --> 00:11:59,166
Maybe turn the two
big toes in slightly.

253
00:12:01,834 --> 00:12:03,417
And then inhale to look forward

254
00:12:03,417 --> 00:12:05,458
and exhale,
ragdoll, step to the top,

255
00:12:05,458 --> 00:12:07,333
just one foot
and then the other.

256
00:12:07,333 --> 00:12:09,041
Feet are hip with
the part at least.

257
00:12:09,041 --> 00:12:11,500
Nice and wide, and
then bend your knees.

258
00:12:11,500 --> 00:12:15,708
Bring the belly to the tops
of the thighs and hang loose.

259
00:12:22,792 --> 00:12:24,417
Then bring your hands
to the tops of the feet

260
00:12:24,417 --> 00:12:28,041
on your next
inhale, halfway lift.

261
00:12:28,041 --> 00:12:29,417
Find length.

262
00:12:29,417 --> 00:12:31,834
And then exhale, fold.

263
00:12:31,834 --> 00:12:33,041
Tuck the chin into the chest

264
00:12:33,041 --> 00:12:37,000
and slowly roll it all
the way up to Mountain.

265
00:12:40,333 --> 00:12:41,291
Pressing into the feet

266
00:12:41,291 --> 00:12:43,417
and as you stack
your head over your heart

267
00:12:43,417 --> 00:12:44,834
and your heart over your pelvis

268
00:12:44,834 --> 00:12:47,667
really engage from the
lower body all the way up

269
00:12:47,667 --> 00:12:51,458
so feel your feet really
pressing into the ground,

270
00:12:51,458 --> 00:12:55,875
creating a nice strong base
for the spine as you rise up.

271
00:12:55,875 --> 00:12:57,000
Tadasana.

272
00:12:57,000 --> 00:12:58,708
Bring the hands
together at your heart.

273
00:12:58,708 --> 00:13:01,959
Take a deep breath in.

274
00:13:01,959 --> 00:13:06,250
And then exhale to
relax the shoulders down.

275
00:13:06,250 --> 00:13:09,792
Twice more like
that, big inhale.

276
00:13:09,792 --> 00:13:11,417
And exhale to release something,

277
00:13:11,417 --> 00:13:15,166
anything that's been
kinda weighing you down

278
00:13:15,166 --> 00:13:18,375
and one more time, big inhale.

279
00:13:18,375 --> 00:13:20,250
Release.

280
00:13:20,250 --> 00:13:23,083
Awesome, inhale
the reach for the sky.

281
00:13:23,083 --> 00:13:25,667
Big flying V here, as we
exhale bend the elbows back,

282
00:13:25,667 --> 00:13:26,625
little back bend here,

283
00:13:26,625 --> 00:13:28,542
you're gonna
activate the upper back body,

284
00:13:28,542 --> 00:13:30,333
engage the inner thighs
and lift your chest up.

285
00:13:30,333 --> 00:13:33,875
So not going crazy here
but being really mindful.

286
00:13:33,875 --> 00:13:36,041
Inhale, rise up,
head over heart.

287
00:13:36,041 --> 00:13:40,000
Exhale, big W with the
elbows, lift your chest.

288
00:13:40,000 --> 00:13:42,333
Great and then inhale, rise up.

289
00:13:42,333 --> 00:13:45,000
And then one more time, big W,
activate the upper back body,

290
00:13:45,000 --> 00:13:47,875
squeeze it in, engage
with the fingers, whoa.

291
00:13:47,875 --> 00:13:50,000
And then inhale, reach up,

292
00:13:50,000 --> 00:13:53,291
and then exhale to
bring it all the way down.

293
00:13:53,291 --> 00:13:55,667
Inhale the halfway
then find that articulation

294
00:13:55,667 --> 00:13:59,834
so don't rush,
lengthen and then exhale, fold.

295
00:13:59,834 --> 00:14:02,000
Plant the palms,
step the right foot back.

296
00:14:02,000 --> 00:14:03,291
Step the left foot back.

297
00:14:03,291 --> 00:14:06,834
Little back
strengthener. (laughing)

298
00:14:06,834 --> 00:14:09,125
You can squeeze the right knee
in towards the belly button.

299
00:14:09,125 --> 00:14:11,250
Squeeze and lift and
then bring it back out

300
00:14:11,250 --> 00:14:13,000
and then bring the
left knee into your navel

301
00:14:13,000 --> 00:14:15,250
and squeeze and lift
and then bring it back out.

302
00:14:15,250 --> 00:14:17,000
And that's it,
yay, lower the knees

303
00:14:17,000 --> 00:14:20,083
and come all the
way onto the belly.

304
00:14:20,083 --> 00:14:21,834
Awesome.

305
00:14:21,834 --> 00:14:23,834
Here we go, Cobra Pose.

306
00:14:23,834 --> 00:14:25,291
Hands in line with the ribs.

307
00:14:25,291 --> 00:14:29,166
Actively tug the hands
back towards the heels,

308
00:14:29,166 --> 00:14:30,834
squeeze the inner thighs,

309
00:14:30,834 --> 00:14:32,417
sorry squeeze the elbows,

310
00:14:32,417 --> 00:14:34,625
engage the thighs
and then here we go,

311
00:14:34,625 --> 00:14:36,834
rolling up, tucking
the chin into the chest,

312
00:14:36,834 --> 00:14:39,417
inhale, lift and exhale, lower.

313
00:14:41,000 --> 00:14:43,375
Again inhale, lift.

314
00:14:43,375 --> 00:14:45,792
When you rise up
pull the hands back

315
00:14:45,792 --> 00:14:47,750
so your heart draws forward

316
00:14:47,750 --> 00:14:52,000
and then exhale the release and
one more time find the ease.

317
00:14:54,792 --> 00:14:56,250
And release, awesome.

318
00:14:56,250 --> 00:15:00,208
Curl the toes under,
lift up, come to all fours

319
00:15:00,208 --> 00:15:03,000
and then all the
way up to Downward Dog.

320
00:15:03,000 --> 00:15:04,000
Inhale.

321
00:15:05,291 --> 00:15:06,208
And exhale.

322
00:15:07,667 --> 00:15:10,208
Great, inhale, lift
the right leg up high.

323
00:15:10,208 --> 00:15:11,417
Exhale, just nice and easy,

324
00:15:11,417 --> 00:15:13,500
you're gonna step
it all the way up.

325
00:15:13,500 --> 00:15:15,708
We're gonna lower
the back knee down

326
00:15:15,708 --> 00:15:18,125
and inhale, open
the chest forward.

327
00:15:18,125 --> 00:15:21,375
Now you can stay nice
and low here, nice and low.

328
00:15:21,375 --> 00:15:25,583
Or we're gonna bring the
palms together and rise up.

329
00:15:27,500 --> 00:15:29,000
So if you're
really new to the practice

330
00:15:29,000 --> 00:15:30,000
just stay nice and low.

331
00:15:30,000 --> 00:15:31,792
Otherwise we'll squeeze
the inner thighs together,

332
00:15:31,792 --> 00:15:34,000
bring the palms up.

333
00:15:34,000 --> 00:15:36,000
And then if
you're feeling good here

334
00:15:36,000 --> 00:15:37,166
you can curl
the back toes under,

335
00:15:37,166 --> 00:15:39,291
keep them curled to
get that extra arch stretch

336
00:15:39,291 --> 00:15:41,000
or root down, I like to do this,

337
00:15:41,000 --> 00:15:42,708
root down through the back foot

338
00:15:42,708 --> 00:15:45,333
so I really that
power lifting up.

339
00:15:45,333 --> 00:15:47,000
Again that lift
that we were playing with

340
00:15:47,000 --> 00:15:49,291
in the beginning
of this practice.

341
00:15:49,291 --> 00:15:50,959
And once you feel
like you have support

342
00:15:50,959 --> 00:15:52,458
and you have the
lift you're gonna inhale.

343
00:15:52,458 --> 00:15:54,375
Reach the fingertips up high

344
00:15:54,375 --> 00:15:58,000
and then exhale,
big W here, lift your chest.

345
00:15:58,000 --> 00:16:01,041
Inhale, reach up, strong legs.

346
00:16:01,041 --> 00:16:04,500
Exhale, slowly
bring the elbows in.

347
00:16:04,500 --> 00:16:07,250
One more time, inhale, reach up.

348
00:16:07,250 --> 00:16:09,667
And exhale,
bring it in, beautiful.

349
00:16:09,667 --> 00:16:12,000
Now inhale, reach up,
palms come together

350
00:16:12,000 --> 00:16:13,208
and we're gonna
take it into a twist

351
00:16:13,208 --> 00:16:15,208
so bring the left elbow
all the way up and over.

352
00:16:15,208 --> 00:16:17,792
Feel that big stretch
through the left side body.

353
00:16:17,792 --> 00:16:19,500
Then we'll come into a twist

354
00:16:19,500 --> 00:16:21,667
and depending on your energy
level you might stay here

355
00:16:21,667 --> 00:16:23,291
or you might curl the toes under

356
00:16:23,291 --> 00:16:25,500
and lift the back knee.

357
00:16:25,500 --> 00:16:28,250
Now maintain that lift so
we're not dumping our weight

358
00:16:28,250 --> 00:16:31,125
into the body,
into the foundation

359
00:16:31,125 --> 00:16:35,000
but we're grounding,
we're rooting up from that

360
00:16:35,000 --> 00:16:37,250
which is touching the earth
and really finding this lift

361
00:16:37,250 --> 00:16:39,000
and it does
require strength building

362
00:16:39,000 --> 00:16:41,458
but that's why we're here.

363
00:16:41,458 --> 00:16:45,000
Inhale, exhale,
bring it all the way back.

364
00:16:46,166 --> 00:16:49,417
Inhale the look forward,
drive your heart center forward.

365
00:16:49,417 --> 00:16:52,375
Exhale the plant
the palms, step it back.

366
00:16:52,375 --> 00:16:55,000
Inhale in, exhale,
belly all the way down.

367
00:16:55,000 --> 00:16:58,125
You can also do
Chaturanga to Up Dog here,

368
00:16:58,125 --> 00:16:59,375
but I'm practicing
with Cobra today

369
00:16:59,375 --> 00:17:02,125
so bring the
hands firmly planted,

370
00:17:02,125 --> 00:17:05,750
tug 'em back
and inhale, rise up.

371
00:17:05,750 --> 00:17:07,916
Exhale to release.

372
00:17:07,916 --> 00:17:09,416
Curl the toes under.

373
00:17:09,416 --> 00:17:13,834
Lift to all fours and then
back up to your Downward Dog.

374
00:17:15,000 --> 00:17:17,208
Inhale, lift the left
leg up high nice and easy.

375
00:17:17,208 --> 00:17:19,040
Press into both palms evenly.

376
00:17:19,040 --> 00:17:21,000
Exhale, step it up.

377
00:17:21,000 --> 00:17:21,875
Lower the back knee.

378
00:17:21,875 --> 00:17:24,000
Now if you're, again if
you're new to the practice

379
00:17:24,000 --> 00:17:26,040
you can stay nice and
low here going, "Oh my gosh,

380
00:17:26,040 --> 00:17:30,166
"I'm so glad I made it
this far through the video."

381
00:17:30,166 --> 00:17:33,083
If you've been
with me for a while,

382
00:17:34,083 --> 00:17:35,875
with the community practicing

383
00:17:35,875 --> 00:17:38,000
or you're feeling
pretty good here

384
00:17:38,000 --> 00:17:40,708
you'll just go to the next
bus stop but they're all good.

385
00:17:40,708 --> 00:17:44,208
So there's all different
levels and they're all good.

386
00:17:44,208 --> 00:17:47,667
Any time spent on
your mat is so good.

387
00:17:49,125 --> 00:17:52,917
⍠So good, so good,
so good, so good

388
00:17:52,917 --> 00:17:57,458
If you can name that song
down below you're my hero.

389
00:17:57,458 --> 00:17:58,917
I'll sing it again so you know

390
00:17:58,917 --> 00:18:03,208
⍠So good, so good,
so good, so good

391
00:18:03,208 --> 00:18:05,834
Bring the palms together,
lift the chest.

392
00:18:05,834 --> 00:18:08,542
So find that root in the back
foot if you haven't already

393
00:18:08,542 --> 00:18:10,291
while I was singing.

394
00:18:10,291 --> 00:18:12,500
Moving with your breath, so
really be true to your breath,

395
00:18:12,500 --> 00:18:14,834
inhale, reach up nice and slow

396
00:18:14,834 --> 00:18:16,917
and then on your
exhale squeeze everything in,

397
00:18:16,917 --> 00:18:20,083
lift up from the
pelvic floor a big W.

398
00:18:20,083 --> 00:18:23,291
Inhale, reach for the sky.

399
00:18:23,291 --> 00:18:25,500
Exhale.

400
00:18:27,125 --> 00:18:28,125
Front knee over front ankle,

401
00:18:28,125 --> 00:18:31,000
squeeze the left inner
thigh in towards the mid line.

402
00:18:31,000 --> 00:18:32,333
Inhale, reach up.

403
00:18:32,333 --> 00:18:35,417
Exhale bring it in.

404
00:18:35,417 --> 00:18:39,500
Let's just do one more,
inhale and exhale, bring it in.

405
00:18:39,500 --> 00:18:41,250
Activate the upper back body.

406
00:18:41,250 --> 00:18:44,667
Sweet, inhale, reach for the
sky, palms come together, Jai.

407
00:18:44,667 --> 00:18:47,333
And then think up and over,
so big stretch in the right

408
00:18:47,333 --> 00:18:50,125
psoas, right hip, right
side body should feel good

409
00:18:50,125 --> 00:18:52,542
as you come into your twist.

410
00:18:54,000 --> 00:18:56,000
So in time we'll want
to work to get the sternum

411
00:18:56,000 --> 00:18:58,000
and the thumbs kind of
close to one another,

412
00:18:58,000 --> 00:19:00,000
just a little goal post.

413
00:19:01,375 --> 00:19:03,500
So that you're active in twist

414
00:19:03,500 --> 00:19:05,000
and then again
depending on your energy level

415
00:19:05,000 --> 00:19:09,041
you might lift
that back leg, inhale.

416
00:19:09,041 --> 00:19:12,625
And exhale, and inhale.

417
00:19:13,750 --> 00:19:16,625
And exhale to release,
awesome work.

418
00:19:16,625 --> 00:19:18,291
Come back to your
nice little lunge.

419
00:19:18,291 --> 00:19:19,500
Bring the right
knee to the ground.

420
00:19:19,500 --> 00:19:21,000
Inhale, open the chest

421
00:19:21,000 --> 00:19:23,583
and then exhale,
plant the palms.

422
00:19:23,583 --> 00:19:24,500
And step it back.

423
00:19:24,500 --> 00:19:27,250
So you can take an
optional belly to Cobra here

424
00:19:27,250 --> 00:19:30,125
or an optional 
Chaturanga to Up Dog.

425
00:19:30,125 --> 00:19:31,959
We'll meet in Downward Dog.

426
00:19:31,959 --> 00:19:35,458
You can just go
straight there if you like.

427
00:19:35,458 --> 00:19:37,875
Inhale in.

428
00:19:37,875 --> 00:19:39,625
Then exhale release.

429
00:19:41,625 --> 00:19:45,125
Then slow descend
of the knees down.

430
00:19:45,125 --> 00:19:47,500
Then you're gonna come
all the way to the belly

431
00:19:47,500 --> 00:19:49,417
and you're gonna
walk your fingertips

432
00:19:49,417 --> 00:19:52,583
all the way up in front.

433
00:19:52,583 --> 00:19:54,834
And then really
zip up the legs here,

434
00:19:54,834 --> 00:19:56,750
so take your time to
really feel the pubic bone

435
00:19:56,750 --> 00:19:59,417
pressing into the earth,
zip up the legs.

436
00:19:59,417 --> 00:20:03,000
Inhaling and then exhale,
lift everything,

437
00:20:03,000 --> 00:20:06,458
bend the elbows, cactus arms.

438
00:20:06,458 --> 00:20:10,542
Gaze straight down, squeeze
and lift, squeeze and lift.

439
00:20:10,542 --> 00:20:14,250
Breathing deep,
lifting the elbows.

440
00:20:14,250 --> 00:20:18,208
Then take one more breath here.

441
00:20:18,208 --> 00:20:20,000
And then you're
gonna slide your palms

442
00:20:20,000 --> 00:20:22,083
as if they were
sliding on a counter top,

443
00:20:22,083 --> 00:20:23,166
like a marble counter top.

444
00:20:23,166 --> 00:20:25,166
You're gonna
slowly, really slow,

445
00:20:25,166 --> 00:20:29,500
slide the hands all the
way back into airplane arms.

446
00:20:29,500 --> 00:20:32,166
And when you get there
activate the upper back body

447
00:20:32,166 --> 00:20:35,333
and slowly lift
your heart a little more.

448
00:20:35,333 --> 00:20:38,375
Drive it forward, heart forward,
gaze a little bit forward

449
00:20:38,375 --> 00:20:40,542
but nice and long in
the back of the neck.

450
00:20:40,542 --> 00:20:42,458
Toes and
fingertips reaching back.

451
00:20:42,458 --> 00:20:45,542
Crown reaching forward,
we're here for one more breath.

452
00:20:45,542 --> 00:20:48,250
Lift everything a little more.

453
00:20:48,250 --> 00:20:51,041
And then release,
come onto one ear

454
00:20:51,041 --> 00:20:53,125
and just rock the
hips a little side to side,

455
00:20:53,125 --> 00:20:55,000
soften the glutes.

456
00:20:56,375 --> 00:20:58,125
Take a deep breath
in and then exhale,

457
00:20:58,125 --> 00:21:02,125
turn onto the other ear
starting to cool it off.

458
00:21:04,208 --> 00:21:06,792
And then from here
you're gonna lift the head,

459
00:21:06,792 --> 00:21:08,625
the neck, the shoulders
and you're just

460
00:21:08,625 --> 00:21:12,542
gonna come to flip
onto your back right here.

461
00:21:15,083 --> 00:21:17,959
And when you
come onto your back

462
00:21:17,959 --> 00:21:20,041
pull the heels in,

463
00:21:20,041 --> 00:21:24,667
knees up towards the sky and
prep yourself for Bridge Pose.

464
00:21:35,417 --> 00:21:37,166
Pressing into all
four corners of the feet.

465
00:21:37,166 --> 00:21:40,625
Begin to lift the
hips up high nice and slow.

466
00:21:40,625 --> 00:21:43,291
Walk the shoulder blades
underneath your heart space,

467
00:21:43,291 --> 00:21:44,875
squeezing your thighs together

468
00:21:44,875 --> 00:21:47,375
and press the
palms into the earth.

469
00:21:47,375 --> 00:21:51,375
And lift the chest to the
chin and the chin to the sky.

470
00:21:51,375 --> 00:21:54,083
Send your shin bones forward
and really hug the thighbones,

471
00:21:54,083 --> 00:21:56,959
femur into socket here.

472
00:21:56,959 --> 00:21:59,166
Deep breath in.

473
00:21:59,166 --> 00:22:02,542
And long breath out to release.

474
00:22:02,542 --> 00:22:05,583
Awesome work, hug
both knees into the chest.

475
00:22:05,583 --> 00:22:07,834
Rock gently side to side.

476
00:22:11,250 --> 00:22:13,708
Then keep your right knee in,
send your left leg out.

477
00:22:13,708 --> 00:22:17,333
Inhale, exhale, Supine Twist.

478
00:22:17,333 --> 00:22:19,208
Bend the right elbow,
breath deep.

479
00:22:19,208 --> 00:22:21,834
Try to keep your
right shoulder on the earth.

480
00:22:25,166 --> 00:22:27,125
Then bring it back to center

481
00:22:27,125 --> 00:22:28,333
and take it on the other side.

482
00:22:28,333 --> 00:22:31,500
Bring the left knee in,
send the right leg out long.

483
00:22:34,166 --> 00:22:35,250
Supine Twist.

484
00:22:35,250 --> 00:22:38,041
Try to keep your left
shoulder on the earth.

485
00:22:46,834 --> 00:22:48,166
Then bring it back to center,

486
00:22:48,166 --> 00:22:51,250
hug both knees into
the chest, Happy Baby Pose.

487
00:22:51,250 --> 00:22:53,417
So grab the
outer edges of the feet

488
00:22:53,417 --> 00:22:55,208
and then kick the
feet into the hands

489
00:22:55,208 --> 00:22:57,000
and pull the hands down gently

490
00:22:57,000 --> 00:23:00,041
so shoulders
really activates down.

491
00:23:00,041 --> 00:23:03,041
Then lengthen
your tailbone forward.

492
00:23:03,041 --> 00:23:05,000
Ananda Balasana.

493
00:23:05,000 --> 00:23:06,917
So blissful baby here.

494
00:23:06,917 --> 00:23:09,333
So find movement
that feels like that.

495
00:23:09,333 --> 00:23:11,708
There's freedom
within the form here.

496
00:23:11,708 --> 00:23:14,041
You can give a little
massage on the back body.

497
00:23:14,041 --> 00:23:16,166
Balance out the
left and the right side,

498
00:23:16,166 --> 00:23:18,250
maybe extend the legs long.

499
00:23:18,250 --> 00:23:21,000
Remember that
it's all connected.

500
00:23:27,333 --> 00:23:29,917
And for three
more breath cycles,

501
00:23:29,917 --> 00:23:32,000
find what feels good.

502
00:23:38,333 --> 00:23:39,417
And then when you're ready

503
00:23:39,417 --> 00:23:41,750
let everything
spill out nice and long,

504
00:23:41,750 --> 00:23:45,125
create a big X
shape with your body.

505
00:23:45,125 --> 00:23:48,000
So the arms can
either go up and out

506
00:23:48,000 --> 00:23:50,000
or gently at your sides.

507
00:23:50,000 --> 00:23:53,583
But create a
shape that feels relaxed

508
00:23:53,583 --> 00:23:57,792
and a place where you can
really surrender and be heavy.

509
00:24:01,708 --> 00:24:05,000
This part is for the soul,
the mind and the body.

510
00:24:06,250 --> 00:24:11,250
Allowing the nutrients of your
practice to really settle in.

511
00:24:16,875 --> 00:24:20,000
Without you
having to do anything.

512
00:24:25,333 --> 00:24:27,000
Thank you so much
for sharing your time

513
00:24:27,000 --> 00:24:28,166
and your energy with me

514
00:24:28,166 --> 00:24:30,083
and all the
other beautiful people

515
00:24:30,083 --> 00:24:32,500
practicing around the world.

516
00:24:34,000 --> 00:24:35,000
It's an honor.

517
00:24:35,000 --> 00:24:36,125
We'll bring the palms together,

518
00:24:36,125 --> 00:24:38,875
bring them up to the third eye.

519
00:24:39,792 --> 00:24:42,417
Take a big inhale.

520
00:24:42,417 --> 00:24:46,458
And exhale to
quietly whisper namaste.

521
00:24:50,458 --> 00:24:52,959
(light music)