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- Hi everyone and 
welcome to Yoga With Adriene.

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I'm Adriene and today we have a

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gentle and slow 
yoga practice for you.

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So this is really great 
if you're wanting to chillax,

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I believe that's 
what the kids are saying,

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and cultivate a little 
balance and time for yourself.

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This is also 
really good for seniors.

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I get this request a lot to
create more practices that are

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identifiable and 
awesome for seniors.

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So, everyone grab a blanket or a
towel, hop into something comfy

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and let's get started.

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(gentle music)

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Alright everyone, 
let's begin in a

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nice, comfortable seat.

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So if it's troublesome 
to be on the ground today,

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you can do the first portion of
this practice in a chair or even

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on the edge of your couch.

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Just want to come into a place,
a position where you can feel as

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though your spine 
is nice and lifted.

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So I'm sitting 
on a blanket today.

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You can sit on 
one, two, three, four,

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even five blankets.

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Maybe be a firm couch pillow
or a small stack of towels.

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Get creative, that's kind of
one of the fun things to embrace

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when it comes to the 
at-home yoga practice.

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So, if you have to pause the
video here to get settled,

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go ahead and do that.
It won't take any time.

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Just so you can get a little
lift in the bum, in the hips.

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And again, if coming down to
the ground isn't your thing,

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that's okay too.

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So we'll start in a 
nice comfortable seat

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whenever you're ready.

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Setting ourselves up for
greatness by finding a little

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lift in the hips and then again
feeling as though we have a

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little bit of a fighting
chance to sit up nice and tall.

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The reason I say it that way
is if it feels like hard work,

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you are not alone.

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But in time and with more 
regular practice especially

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these nice kind of gentle,
slow practices,

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we'll be able to integrate
breath and body and hug muscle

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to bone in a way where we 
can find that lift without

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exhausting ourselves.

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So when you find 
yourself in your seat,

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trust yourself, 
trust this practice,

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trust me and the video, and
allow your eyes to close here.

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Sit up nice and 
tall wherever you are.

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Close the eyes.

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And really this practice is
about carving out some time

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to explore body and breath,

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to cultivate balance,

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and overall invite more ease,

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with less effort.

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Just for today.

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(light, gentle piano)

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As you're ready, with the
eyes closed and the heart lifted

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just a bit, see if you can
actively relax your shoulders

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and if some gentle, soft,
easy movement comes out of that,

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allow for that to happen.

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Nice, and then with the eyes
closed still the heart lifted

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and the shoulders relaxed,

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we'll begin to slowly and gently

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notice the breath.

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Of course, with that awareness,
with that consciousness

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you might start to change 
the rhythm of your breath.

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The length of your breath and
just allow for it to unfold.

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So in a lot of 
practices we have to focus,

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we have to activate,
we have to engage.

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Today's practice is just as
valuable and beneficial but

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without all the effort 
so set the foundation,

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eyes closed, heart lifted,
shoulders relaxed and just allow

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your breath to move 
in and out within that.

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And this can be really 
tricky because there's not

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a lot going on the surface.

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Give it some time.

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And just play with noticing your
breath allowing it to become

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more full, more conscious.

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There's no right or wrong here
so when you need to take a big

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ol' breath from your belly or
allow for a big sigh out through

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the mouth, just say yes.

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Let the breath flow 
and continue to flow

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as we begin to move in a
way that feels good.

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So as I invite you to bring your
hands together at your heart,

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keep up the conscious breath.

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And as I invite you to bow
your head toward your hands,

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toward your heart, 
keep up the conscious,

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gentle, deep breathing.

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And as I invite you to set a
little intention for our little

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ditty today on the yoga mat,
keep breathing.

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Really nice.

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Bat the eyelashes 
open, lift the chin,

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head over heart, 
heart over pelvis here.

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Palms are gonna press together
firmly and the elbows are

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gonna come out wide.

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So make sure you 
have little intention.

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It could just be that, "I choose
to stick with my breath and keep

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"circling back to my breath
throughout the duration of this

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"practice to see what it does, 
see how it makes me feel."

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Perhaps you're already noticing
a difference in how you feel

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from when you 
started this video.

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Keep breathing, 
here we go, big inhale.

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Exhale.

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On your next inhale, fingertips
reach up towards the sky.

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You're gonna slowly trace a line
with your nose to look up but

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careful not to pinch 
the back of the neck.

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You don't have 
to hit a mark here.

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Keep it soft 
and easy and then exhale,

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slowly back down.

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Navel draws to the spine 
and we come chin to chest.

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We're exaggerating 
this movement here.

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Inhale, fingertips 
reach of the sky.

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Long puppy belly, nose up 
towards the palms and then

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exhale, round through.

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Elbows hit that left to 
right wide mark and

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we draw the navel back.

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Alright, keep it going
with the breath, inhale.

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Reach up.

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Think Cow Pose here.

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And then exhale, 
rounding through.

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Nice and slow.

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Think Cat Pose.

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One more time with your breath.

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Nice and then 
inhale back up to head,

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heart and pelvis in alignment.

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You're gonna take your 
left hand to your right knee.

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Right fingertips 
to the right shoulder.

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Then inhale, loop your 
shoulders just gently back,

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nothing too fierce but 
just kind of like you're

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readjusting a backpack.

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And then from here, 
you're gonna inhale,

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draw the right elbow all the
way up and over and around.

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And come into a nice,
easy twist here.

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Breathe deep.

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Again, remember 
you keep that layer,

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that rhythm, that heartbeat 
of the breath going.

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Inhale, sit up nice and tall.

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Exhale, just release 
everything back to center.

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We'll do the same 
thing on the other side.

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Right hand comes 
to the left knee.

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Sit up nice and tall.

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Left fingertips 
gently to the left shoulder.

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Loop the shoulders.

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So shoulder blades seem 
to come together here a bit

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or that's the intention.

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And then when 
you're ready, here we go.

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Big stretch as you inhale, draw
a line with the left elbow all

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the way up towards 
the sky and then around,

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round, round, looping shoulder
back and you find yourself

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in a nice, easy twist.

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Breathe deep here.

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Hmmmm.

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And if you're 
doing this on the chair,

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you can just take the
outer edge of the thigh, right?

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Making it work.

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Inhale, exhale, release 
everything back to center.

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Awesome work.

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We're gonna send the fingertips
forward and then flex the hands

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so the fingertips 
go up towards the sky.

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Great, inhale, open the chest.

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Pinkies draw all the way left to
right and then all the way back

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towards each other.
Sit up nice and tall and

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then exhale all the
way back to center.

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Inhale to open the chest.

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Feel that lovely 
stretch in the pecs.

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And then exhale back to center.

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Keep it going with your breath.
See if you can slow it down.

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So inhale, shoulder 
blades are wrap around you,

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lift your heart.

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And exhale.

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Now on your next inhale, keep
the lower ribs heavy here so if

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they're kind of coming 
out here, draw them in.

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That's the ticket 
and then back to center.

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We're gonna do 
one more of these.

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Inhale, full of 
breath as you move out.

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And exhale, empty, as 
you bring in back to center,

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awesome.

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Take this forward momentum now
with the hands facing forward

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all the way into 
a Tabletop Position.

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If you are in the chair, you
can stay in the chair or you can

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make your way 
down to Tabletop here.

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Use your padding 
to pad the knees.

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We're just taking our 
time getting in and

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out of things today.

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So come on down to the ground,
Tabletop Position.

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Pad the knees if you like.

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We'll come here 
for just a moment,

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just so you can 
feel this neutral spine.

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Wrists underneath the shoulders,

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knees directly 
underneath the hips.

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Great, then nice and easy you're
gonna press into the top of your

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left foot and curl the 
right toes under and

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extend that right leg.

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Lift front back up to meet the
back body here and if you're in

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the chair you can just
extend your right leg out long.

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Flex your toes up towards
your face or towards the sky.

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Great, then stretch the ankle,
stretch the calf by rocking

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forward and back and you got to
bring that breath that's full of

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spirit, that's full of love,
that makes it the yoga.

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(sighs) Makes it feel good.

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Nice, and then the 
next time you shift forward,

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shoulders over the wrists,
you're gonna bend your right

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knee, lift your right foot
all the way up towards the sky.

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Tap into your core muscles here
gently as you kick your right

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foot up just a bit engaging the
right glute just a little bit.

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Then claw 
through the fingertips,

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take pressure out of the
wrists, take a deep breath in.

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And then exhale, 
relax it all way down.

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Beautiful, bring 
the big toes together.

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Knees as wide as the yoga mat
and then send your hips back,

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reach the fingertips forward,
just take a moment to center

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yourself in the 
sound of your breath.

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If you're in the chair, 
just sit up nice and tall.

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Listen to the 
sound of your breath.

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Time spent on the mat with
yourself and your breath

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is time well spent.

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So trust that you 
chose the right practice.

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Maybe you need to slow down.

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Be still.

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Great, and then with 
your breath as your cue,

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as your guide you'll come all
the way back up and find your

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nice Tabletop Position.

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And then as you're ready, left
toes curl under and we extend

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the left leg out.

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So I'm working to really draw
the front of my body up to meet

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the back and there's a little
rotation in the pelvis that

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happens here so that the
lower back feels nice and long.

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And you're gonna start to rock,
stretching through the fascia

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of the foot, 
the ankle, the calf,

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all the way up 
the back of the leg.

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Consider that rotation of the
upper arm bones rotating out.

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Just like we did in the warm-up.

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And then layer on 
nice full conscious breath.

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Pressing into your 
right foot for stability.

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Finding that integrity 
throughout the whole spine

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including the neck.

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So the neck isn't 
dipping down here.

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Great and then the 
next time you shift forward,

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shoulders over the wrists, go
ahead and gently engage your

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core, bend that left knee.

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You're gonna bring the sole of
the left foot up towards the sky

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as if you're 
pressing it up to the ceiling.

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Go ahead and 
press it up just a bit

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so you feel your core engage.

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You're pressing 
away from your yoga mat.

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Should feel engaging 
quality in the lower belly

245
00:14:03,643 --> 00:14:05,645
as well as the glute.

246
00:14:05,645 --> 00:14:07,780
Tuck the chin, lengthen 
through the back of the neck.

247
00:14:07,780 --> 00:14:10,191
One more breath here, inhale.

248
00:14:10,191 --> 00:14:11,784
And then exhale, lower it down.

249
00:14:11,784 --> 00:14:14,253
This time keep 
the knees together.

250
00:14:14,253 --> 00:14:15,758
Arch to arch with the feet.

251
00:14:15,758 --> 00:14:17,657
And you're gonna 
paint your yoga mat,

252
00:14:17,657 --> 00:14:20,893
just paint it all the way down,
send your fingertips behind you

253
00:14:20,893 --> 00:14:23,196
and then rest the 
forehead gently on the earth.

254
00:14:23,196 --> 00:14:25,364
If you're in the chair, you
can just come into a nice

255
00:14:25,364 --> 00:14:27,767
Seated Forward Fold.

256
00:14:27,767 --> 00:14:32,477
Everyone close your 
eyes and observe your breath.

257
00:14:46,252 --> 00:14:48,087
Take one more 
cycle of breath here.

258
00:14:48,087 --> 00:14:50,590
Notice how it can stretch and

259
00:14:50,590 --> 00:14:52,925
soothe the back body 
as you inhale.

260
00:14:56,044 --> 00:14:59,599
And soften and relax 
everything as you exhale.

261
00:15:04,238 --> 00:15:06,939
Then start to move your fingers.

262
00:15:06,939 --> 00:15:09,371
Draw the hands back up.

263
00:15:09,371 --> 00:15:13,646
And from here, we're gonna
slowly make our way to standing.

264
00:15:13,646 --> 00:15:18,651
So use your breath and 
take your time getting there.

265
00:15:29,462 --> 00:15:32,565
Again, take your time.

266
00:15:32,565 --> 00:15:35,535
But when you do 
finally land on your feet,

267
00:15:37,737 --> 00:15:40,573
stand up nice and tall.

268
00:15:40,573 --> 00:15:46,312
Once again, close your eyes,
lift your heart.

269
00:15:46,312 --> 00:15:48,714
Relax your shoulders 
and breathe deep.

270
00:15:59,826 --> 00:16:03,399
Spread awareness throughout
all four corners of the feet.

271
00:16:06,032 --> 00:16:08,471
Lift up through the front body.

272
00:16:09,836 --> 00:16:13,372
Find a soft bend in your knees.

273
00:16:13,372 --> 00:16:17,076
And on your next inhale, you're
gonna scoop something up as if

274
00:16:17,076 --> 00:16:19,178
you're kinda 
lifting something maybe.

275
00:16:19,178 --> 00:16:20,146
Palms up towards the sky.

276
00:16:20,146 --> 00:16:23,716
You're gonna inhale, 
reach all the way forward,

277
00:16:23,716 --> 00:16:24,917
up and then back.

278
00:16:24,917 --> 00:16:26,152
Press your palms back.

279
00:16:26,152 --> 00:16:28,054
Don't push it, nice and easy.

280
00:16:28,054 --> 00:16:31,190
Beautiful and then exhale,
bring it down.

281
00:16:31,190 --> 00:16:32,425
Soft bend in the knees.

282
00:16:32,425 --> 00:16:34,427
Inhale, reach for the sky.

283
00:16:36,796 --> 00:16:39,966
Then exhale, palms 
down towards the earth.

284
00:16:39,966 --> 00:16:41,567
Back of the palms, sorry,
down towards the earth.

285
00:16:41,567 --> 00:16:44,142
Inhale, palms 
up towards the sky.

286
00:16:46,484 --> 00:16:49,968
And now you can move with the
rhythm of your own breath here.

287
00:16:49,968 --> 00:16:52,178
Soft and easy.

288
00:16:52,178 --> 00:16:54,786
Plugged in through the feet.

289
00:16:54,786 --> 00:16:57,016
Benji!

290
00:17:05,925 --> 00:17:07,960
Beautiful and then 
the next time you inhale,

291
00:17:07,960 --> 00:17:11,000
reach for the sky, 
you'll send the fingertips up

292
00:17:11,003 --> 00:17:13,266
and then exhale, bend 
your knees, you're gonna open,

293
00:17:13,266 --> 00:17:15,300
twist gently to the left.

294
00:17:15,300 --> 00:17:17,336
Bend both knees.

295
00:17:17,336 --> 00:17:20,306
Inhale, rise up, soft hands.

296
00:17:20,306 --> 00:17:22,821
Exhale, open to the right.

297
00:17:24,277 --> 00:17:27,113
Inhale, reach it up.

298
00:17:27,113 --> 00:17:29,181
With your breath, exhale, twist.

299
00:17:31,087 --> 00:17:33,853
Inhale to reach.

300
00:17:33,853 --> 00:17:37,023
Exhale, twist.

301
00:17:37,023 --> 00:17:40,660
Inhale, reach for the sky, palms
come together and then exhale,

302
00:17:40,660 --> 00:17:42,695
hands to your heart.

303
00:17:42,695 --> 00:17:43,996
Beautiful, take a breath here.

304
00:17:43,996 --> 00:17:45,290
Inhale.

305
00:17:46,540 --> 00:17:49,036
And exhale, 
relax your shoulders.

306
00:17:50,803 --> 00:17:52,939
Beautiful.

307
00:17:52,939 --> 00:17:55,107
Nice and easy, you're gonna step

308
00:17:55,107 --> 00:17:56,776
the feet as wide 
as your yoga mat.

309
00:17:56,776 --> 00:17:58,954
So if you need 
to move your blanket

310
00:17:58,954 --> 00:18:00,842
or your padding, you can.

311
00:18:05,299 --> 00:18:07,787
You're just gonna come 
into a nice wide stance.

312
00:18:07,787 --> 00:18:10,368
Take your time getting there.

313
00:18:11,585 --> 00:18:13,059
And then keep breathing deep.

314
00:18:13,059 --> 00:18:16,462
This is valuable time to 
connect with your breath.

315
00:18:17,327 --> 00:18:19,632
To connect with your little
homies that you live with.

316
00:18:19,632 --> 00:18:22,868
Just kidding, this is your time.

317
00:18:22,868 --> 00:18:26,272
You're gonna turn the toes
straight out here to start so

318
00:18:26,272 --> 00:18:28,741
that you can feel, again, all
four corners of the feet and

319
00:18:28,741 --> 00:18:31,744
once again, think about lifting
up through the front body and

320
00:18:31,744 --> 00:18:34,700
then just find a 
small bend in the knee.

321
00:18:35,848 --> 00:18:37,850
Great, deep breath in.

322
00:18:39,075 --> 00:18:41,077
Long breath out.

323
00:18:42,121 --> 00:18:46,058
Inhale to grow taller, 
longer through the spine.

324
00:18:46,058 --> 00:18:48,594
Exhale to find 
that strong footing,

325
00:18:48,594 --> 00:18:50,929
soft bend in the knee.

326
00:18:50,934 --> 00:18:54,400
Great, inhale in again.

327
00:18:54,400 --> 00:18:56,402
Exhale to relax the shoulders.

328
00:18:56,402 --> 00:18:59,138
All this fresh oxygen,
fresh blood,

329
00:18:59,138 --> 00:19:02,541
so good for your body 
and for the system.

330
00:19:02,541 --> 00:19:04,443
Great, and then when you're
ready you're gonna keep the left

331
00:19:04,443 --> 00:19:08,347
foot where it is and you're just
gonna slowly press into the ball

332
00:19:08,347 --> 00:19:12,518
joint of your right big toe
and turn the right heel in.

333
00:19:12,518 --> 00:19:17,223
With that, the shin, the knee,
the femur all turn in as well

334
00:19:17,223 --> 00:19:18,624
and we find this 
lengthening down

335
00:19:18,624 --> 00:19:19,925
on the tailbone just a hair.

336
00:19:19,925 --> 00:19:21,594
If you feel any 
pinching or pushing,

337
00:19:21,594 --> 00:19:23,763
you can back off a little bit.

338
00:19:23,763 --> 00:19:25,680
Listening to your body.

339
00:19:25,680 --> 00:19:29,802
Feeling this strength 
in the legs here.

340
00:19:29,802 --> 00:19:31,170
Great, then inhale in.

341
00:19:31,170 --> 00:19:34,040
Exhale, you're gonna dig into
your left heel and just turn the

342
00:19:34,040 --> 00:19:35,374
toes in just slightly.

343
00:19:35,374 --> 00:19:37,372
Just a hair.

344
00:19:37,372 --> 00:19:38,844
Great.

345
00:19:38,844 --> 00:19:41,113
And here we go, inhale in again.

346
00:19:41,113 --> 00:19:44,750
Exhale, send the 
fingertips out left to right.

347
00:19:44,750 --> 00:19:45,751
Pull 'em back.

348
00:19:45,751 --> 00:19:48,621
Nice and strong in your core.

349
00:19:48,621 --> 00:19:51,112
Nice and long in the neck.

350
00:19:51,112 --> 00:19:52,440
Beautiful.

351
00:19:52,440 --> 00:19:57,830
Inhale, exhale, slow 
bend in the front knee.

352
00:19:57,830 --> 00:19:59,498
Inhale, lift it up.

353
00:19:59,498 --> 00:20:01,033
Straighten the front leg.

354
00:20:01,033 --> 00:20:03,335
Exhale, slow bend.

355
00:20:05,609 --> 00:20:08,203
Inhale to rise up.

356
00:20:08,203 --> 00:20:12,129
Exhale to bend.

357
00:20:12,129 --> 00:20:14,142
Inhale to rise.

358
00:20:14,142 --> 00:20:16,615
And exhale to bend.

359
00:20:16,615 --> 00:20:19,318
Great, the next time you inhale
to rise you're gonna stay there,

360
00:20:19,318 --> 00:20:23,189
strong legs, inhale in, 
exhale, option to bring

361
00:20:23,189 --> 00:20:25,091
the hands to the waistline here.

362
00:20:25,091 --> 00:20:27,093
Otherwise, just 
bump the hips back.

363
00:20:27,093 --> 00:20:29,228
Then you're just 
gonna keep a strong core,

364
00:20:29,228 --> 00:20:31,530
nice, long neck as you 
reach the right fingertips

365
00:20:31,530 --> 00:20:33,199
all the way forward.

366
00:20:33,199 --> 00:20:34,533
Inhale in here.

367
00:20:34,533 --> 00:20:38,738
Exhale, maybe a Triangle Pose
with the right fingertips down,

368
00:20:38,738 --> 00:20:41,741
left fingertips up towards
the sky or maybe hands on the

369
00:20:41,741 --> 00:20:43,776
waistline here as 
you work on that line

370
00:20:43,776 --> 00:20:46,348
from the crown to the tail.

371
00:20:47,847 --> 00:20:51,980
Find the ease, that Suhka,
with your breath nice and full.

372
00:20:51,980 --> 00:20:56,055
Breathing deep.

373
00:20:56,055 --> 00:20:59,692
Maybe keeping the gaze down
today to play with that length

374
00:20:59,692 --> 00:21:01,961
from crown to tail.

375
00:21:01,961 --> 00:21:04,396
Breathing into all four 
sides of the torso here.

376
00:21:04,396 --> 00:21:06,398
One more breath, you got it.

377
00:21:07,733 --> 00:21:10,200
Then exhale. From your 
center, navel draws in.

378
00:21:10,200 --> 00:21:11,470
We come all the way back up.

379
00:21:11,470 --> 00:21:14,041
Bring the hands to 
the waistline everybody.

380
00:21:15,808 --> 00:21:18,544
Then we'll slowly 
come back to center.

381
00:21:18,544 --> 00:21:19,578
Nice and easy.

382
00:21:19,578 --> 00:21:23,282
Both toes facing forward.

383
00:21:23,282 --> 00:21:24,800
Inhale in.

384
00:21:26,628 --> 00:21:29,121
Exhale out.

385
00:21:29,121 --> 00:21:31,290
Cool, bring the palms together.

386
00:21:31,290 --> 00:21:33,425
Anjuli Mudra, again,
reset with the feet.

387
00:21:33,425 --> 00:21:35,494
Notice if you're 
clenching in your toes.

388
00:21:35,494 --> 00:21:37,663
Notice if you're finding 
any places in the body,

389
00:21:37,663 --> 00:21:39,865
if you can kind of go 
on a little search here.

390
00:21:39,865 --> 00:21:42,561
Little scan where you 
might be holding or gripping.

391
00:21:46,223 --> 00:21:49,952
Then return to the 
sound of your breath.

392
00:21:54,825 --> 00:21:57,716
So when you're ready, inhale.

393
00:21:57,716 --> 00:22:00,299
Then exhale, send the 
fingertips out left to right.

394
00:22:02,588 --> 00:22:04,590
Press into the ball 
joint of your left big toe.

395
00:22:04,590 --> 00:22:07,993
Turn the that left ankle,
that left heel in.

396
00:22:07,993 --> 00:22:10,062
Maybe slight turn 
of the right toes in.

397
00:22:10,062 --> 00:22:11,707
Digging into that right heel.

398
00:22:16,000 --> 00:22:18,737
And then pull it back,
find integrity.

399
00:22:18,737 --> 00:22:22,942
Strong legs, strong core.

400
00:22:22,942 --> 00:22:25,845
Lift your heart, inhale.

401
00:22:25,845 --> 00:22:28,514
Exhale, relax your shoulders.

402
00:22:28,514 --> 00:22:31,717
Beautiful, as you're ready
slow bend in that left knee.

403
00:22:31,717 --> 00:22:33,586
Here we go.

404
00:22:33,586 --> 00:22:36,120
Beautiful, inhale in.

405
00:22:36,120 --> 00:22:37,489
And this time exhale,

406
00:22:37,489 --> 00:22:39,425
press through the 
left foot and rise up.

407
00:22:39,425 --> 00:22:40,857
Actually you're gonna 
breath in here. Sorry.

408
00:22:40,857 --> 00:22:43,235
Inhale, straight legs.

409
00:22:43,235 --> 00:22:46,919
Exhale, bend your left knee.
My bad.

410
00:22:46,919 --> 00:22:50,099
Inhale, straight legs, 
press into your foundation.

411
00:22:50,099 --> 00:22:52,491
And exhale, bend.

412
00:22:54,198 --> 00:22:55,841
Inhale.

413
00:22:55,841 --> 00:22:59,196
So if this way 
slow for you, refine.

414
00:22:59,196 --> 00:23:01,780
Pay attention.

415
00:23:01,780 --> 00:23:04,250
Move from the surface, 
the kind of gross movement,

416
00:23:04,250 --> 00:23:06,051
to that micro-movement.

417
00:23:06,051 --> 00:23:09,989
Pay attention to your 
left hip as you bend the knee.

418
00:23:09,989 --> 00:23:12,691
Pay attention to that femur.

419
00:23:12,691 --> 00:23:17,096
Pay attention to your connection
of your feet on the ground.

420
00:23:18,848 --> 00:23:20,766
Bada Banda.

421
00:23:24,267 --> 00:23:27,273
Are you holding in your jaw?

422
00:23:27,273 --> 00:23:28,907
Let's do one more, you got it.

423
00:23:28,907 --> 00:23:31,076
Arms are getting tired,
I'm sure.

424
00:23:31,076 --> 00:23:32,511
Beautiful and 
then the next time,

425
00:23:32,511 --> 00:23:34,980
we're straight here, 
hands can come to the waistline.

426
00:23:34,980 --> 00:23:36,915
That's an option.

427
00:23:36,915 --> 00:23:39,184
We're gonna 
reconnect to our foundation.

428
00:23:39,184 --> 00:23:42,922
Lift up from the pelvic floor,
send the hips towards the right.

429
00:23:42,922 --> 00:23:44,556
Maybe fingertips 
reach out or, again,

430
00:23:44,556 --> 00:23:47,660
they can stay on the waistline
here and slowly we keep

431
00:23:47,660 --> 00:23:49,662
reaching, keep both 
side bodies long

432
00:23:49,662 --> 00:23:52,231
as you come 
into a Triangle here.

433
00:23:52,231 --> 00:23:53,365
Strong legs.

434
00:23:53,365 --> 00:23:56,135
And you can actually keep the
gaze down today even if you're

435
00:23:56,135 --> 00:23:58,137
used to looking up.

436
00:24:01,173 --> 00:24:03,676
Finding that length.

437
00:24:03,676 --> 00:24:06,779
Breathing into all 
four sides of the torso.

438
00:24:06,779 --> 00:24:10,502
Careful not to 
grip through the toes.

439
00:24:16,353 --> 00:24:18,842
Soft and easy, one more breath.

440
00:24:20,826 --> 00:24:23,329
Nice, and then on an 
exhale draw your navel in.

441
00:24:23,329 --> 00:24:24,997
Connect to your 
center and from there,

442
00:24:24,997 --> 00:24:27,633
from that power we rise back up.

443
00:24:27,633 --> 00:24:30,669
Beautiful, bend 
that knee if you need to.

444
00:24:30,669 --> 00:24:32,671
Great, and then bring 
the hands to the waistline.

445
00:24:32,671 --> 00:24:33,972
Awesome work.

446
00:24:33,972 --> 00:24:37,576
Bring the toes back to 
face in towards center.

447
00:24:37,576 --> 00:24:39,745
And now, yep, 
toes are gonna come in,

448
00:24:39,745 --> 00:24:40,779
heels are gonna go out.

449
00:24:40,779 --> 00:24:43,182
And you might even play with
widening your stance here.

450
00:24:45,417 --> 00:24:46,485
Great, take a deep breath in.

451
00:24:46,485 --> 00:24:49,088
Hands stay on the 
waistline and then exhale,

452
00:24:49,088 --> 00:24:50,732
soft bend in the knees.

453
00:24:52,074 --> 00:24:54,440
Inhale in again.

454
00:24:54,440 --> 00:24:57,432
Exhale, open the chest, draw
your elbows back and let your

455
00:24:57,432 --> 00:25:00,151
heart be what leads the way.

456
00:25:00,151 --> 00:25:02,133
All the way forward.

457
00:25:02,133 --> 00:25:05,561
Now you might only get this far
before you take a big inhale in

458
00:25:05,562 --> 00:25:07,172
and out and then come back up.

459
00:25:07,172 --> 00:25:11,844
Or maybe you come all the way
towards the earth and you take a

460
00:25:11,844 --> 00:25:13,112
couple breaths here.

461
00:25:13,112 --> 00:25:15,881
So, listen to your body 
but let the breath

462
00:25:15,881 --> 00:25:17,916
really serve you here.

463
00:25:17,916 --> 00:25:21,820
Keep that conscious, 
full breath going wherever

464
00:25:21,820 --> 00:25:24,317
your body lands today.

465
00:25:29,661 --> 00:25:31,930
Ending with a nice therapeutic

466
00:25:31,930 --> 00:25:35,417
Standing Wide-Legged
Forward Fold.

467
00:25:47,112 --> 00:25:48,947
Alright, starting 
with the feet again,

468
00:25:48,947 --> 00:25:50,949
reconnect to your foundation.

469
00:25:50,949 --> 00:25:54,553
Hands come to the waistline,
take a deep breath in.

470
00:25:54,553 --> 00:25:57,423
Then exhale, 
draw the elbows back.

471
00:25:57,423 --> 00:25:59,578
Heart leads the way back up.

472
00:25:59,578 --> 00:26:01,593
Soft bend in the 
knees the whole way.

473
00:26:01,593 --> 00:26:03,695
Lift your heart, 
feel that flush of energy.

474
00:26:03,695 --> 00:26:05,497
Press into your heels.

475
00:26:05,497 --> 00:26:09,501
Try to create a 110% 
full body experience here

476
00:26:09,501 --> 00:26:11,904
as you breathe in.

477
00:26:11,904 --> 00:26:14,573
And then nice open mouth 
exhale as you breathe out.

478
00:26:14,573 --> 00:26:15,857
You got it.

479
00:26:17,342 --> 00:26:19,250
One more just like that.
Inhale.

480
00:26:20,312 --> 00:26:22,047
Nice cleansing breath.

481
00:26:23,873 --> 00:26:24,783
Nice.

482
00:26:24,783 --> 00:26:28,921
Heel-toe, heel-toe,
ground every step of the way,

483
00:26:28,921 --> 00:26:30,389
all the way back to center.

484
00:26:30,389 --> 00:26:33,192
So heel-toe is 
just literally heels,

485
00:26:33,192 --> 00:26:35,566
then toes, 
then heels, then toes.

486
00:26:37,696 --> 00:26:39,465
Great.

487
00:26:39,465 --> 00:26:41,800
Then we're gonna end standing
today but if you'd like you can

488
00:26:41,800 --> 00:26:44,536
come to a seat here if you know
you want to spend more time on

489
00:26:44,536 --> 00:26:47,606
the ground or if you're back
in the chair or on the couch.

490
00:26:47,606 --> 00:26:50,909
Otherwise, we're gonna 
come into a Mountain Pose.

491
00:26:50,909 --> 00:26:55,013
Take a second to 
rotate the wrists.

492
00:26:55,013 --> 00:26:57,149
Maybe find some soft, easy
movement in the head or

493
00:26:57,149 --> 00:26:59,149
neck if it feels right.

494
00:27:00,347 --> 00:27:02,324
And then come into stillness.

495
00:27:03,725 --> 00:27:05,090
Take your time getting there.

496
00:27:05,090 --> 00:27:09,994
Let your breath 
be smooth and slow.

497
00:27:12,998 --> 00:27:16,468
Then see if you can find the
integrity of Mountain Pose

498
00:27:16,468 --> 00:27:21,900
without forcing or pushing.

499
00:27:23,575 --> 00:27:27,444
Just a soft, easy stance 
that's full of integrity.

500
00:27:29,314 --> 00:27:30,562
Gentle.

501
00:27:33,576 --> 00:27:35,336
But grounded.

502
00:27:40,893 --> 00:27:45,222
I hope that today's 
practice brings you

503
00:27:45,222 --> 00:27:48,901
a feeling of balance 
and sensation of joy.

504
00:27:51,126 --> 00:27:54,740
Hat's off to you for 
taking time for yourself.

505
00:27:54,740 --> 00:27:56,742
To move and breathe.

506
00:28:00,145 --> 00:28:03,248
And feel whole.

507
00:28:05,919 --> 00:28:08,186
Let's bring the palms together.

508
00:28:08,186 --> 00:28:10,398
Let's bow to that.

509
00:28:10,398 --> 00:28:12,946
From my heart to your's,

510
00:28:12,946 --> 00:28:15,700
Namaste.

511
00:28:15,700 --> 00:28:21,109
(gentle music)