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- What's up dudes and dudettes?
Welcome to Yoga With Adriene.

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

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yoga for skaters or
yoga for skateboarders.

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So this is obviously great for
anyone who skates professionally

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or just for fun but this can
also be wonderful for anyone

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who's wanting to balance out the
left and right side of the body

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and connect to their center and
of course find what feels good.

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

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(gentle music)

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Alright, what's up?

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Let's begin lying
on our backs today. Yay!

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So come on down to the ground.

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Take your time getting there.

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Maybe you bones feel creaky
and your body feels tired and if

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that's the case,
(thumps head), ow.

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Just slammed my
head into the ground.

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If that's the case,
I got your back. Don't worry.

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That's why we're here.

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You're gonna come on to the back
and you're gonna actually bring

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your feet to the ground
and then you're gonna walk

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them as wide as your mat.

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If you have a mat and then allow
your knees to come in so that

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maybe the outer edges of your
feet come up off the ground.

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But you want to get it to where
you can relax and pretty much

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chill throughout
the whole lower body.

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So you're not
holding your legs up.

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Peek at me if you need to

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and then when you
feel like you have it,

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you're just gonna bring your
hands to rest gently on the ribs

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or the belly and again you're

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just gonna allow
the legs to relax.

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You're not holding or gripping
in the toes, the ankles.

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Allow the bowl of the pelvis
to really soften here

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and then you're gonna tuck
your chin into your chest.

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Just to make sure your chin's
not lifted here in the back of

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your neck is nice and long.

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So lengthen

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and then last but
not least take a deep breath in

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and allow your
shoulders to just let go,

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soften here, make any
adjustments that you need to so

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that you can come into a
nice still shape to tune in.

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When you feel settled,

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close your eyes if
you haven't already.

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And you have this awesome little
inner rotation in the hips

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and the chest nice and open.

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Soften through your jaw.

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And let's breathe.

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Take a big inhale,
in through your nose.

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That's the ticket,
even bigger, bigger breath,

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bigger breath and
then exhale, release.

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Again, close your eyes.

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Inhale, breathe deep.

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And exhale nice and slow.

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And for today you
can breathe in and out

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through the nose or mouth.

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So just whatever's
coming natural.

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Just want to tap into
your breath, slow it down.

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And take one more cycle here.

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Awesome, then
slowly we'll open the eyes.

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Stay connected to your breath.

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Try to keep that
depth of breath going

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and try to keep
it nice and slow.

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So you're trying to slow and
control your breath throughout

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this whole practice. Cool?

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Alright, opening up
through the chest and pecs.

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You're gonna bring the backs of
the hands to the earth and the

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elbows can either stay
hugged into the side body

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if that feels best for you.

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Kind of in a W or go ahead and
bring them all the way out like

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Cactus Arms so that
the elbows are in line

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with the shoulders
or slightly above.

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So either hugging
in or coming out here,

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your body will tell
you what feels best.

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And then take another deep
breath in and as you exhale,

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you're gonna slowly walk your
feet in towards the middle.

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And then nice and easy
extend the left leg out long and

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connecting to your
core here, right,

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we're gonna hug the
right knee up into the chest.

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So keep the arms where they are.

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Awesome, take a deep breath
in here and then exhale.

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Connecting to the core,
scoop your tailbone up,

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draw your navel
down nice and slow.

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You're gonna bring the left knee
in and kick the right leg out.

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Ooh yeah.

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Beautiful, inhale.

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Exhale, lower ribs get heavy.

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Connect to your core and switch.

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Big breath in.

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Exhale legs, not legs,
lower ribs get heavy and

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we connect to
the core and switch.

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Now just a couple more
nice and easy on your own.

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This is a really gentle way
to light up the abdominal wall

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while also
strengthening the back body.

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So instead of being
in Plank here today,

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we're doing this on the back
so you're not putting

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any undue pressure on the
lower back hopefully.

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Scooping tailbone up.

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Anchoring through the core.

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Keep it going.

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You can keep it nice and slow
or if you want a little more for

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this next couple
cycles of breath,

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you can speed up
the rhythm a bit.

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You want to keep lower back
flush with the mat so again,

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lower ribs really heavy
connecting to your core.

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We're here for three, two,

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and on the one 
bring both knees in

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and then wrap your
arms around your knees

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and squeeze them in tight.

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Close your eyes here,
take a breath or two.

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And whatever
feels good maybe soft,

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gentle, rock side to side.

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Maybe you draw a couple gentle
circles with the knees one way

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and then the other or maybe it's
just straight up stillness using

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your breath to move you here.

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Nice, now release
left foot to the ground,

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kick the right leg up high.

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Right leg doesn't have
to straighten but in time,

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through regular practice, here
you'll be able to create length

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in the back of
the leg to straighten.

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Okay, but if you're here,
no worries,

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totally normal.

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So one more breath here.

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Then on an exhale, connect to
your center again and you're

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gonna cross right ankle over the
top of the left thigh and then

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we're gonna thread
the needle here, peel up.

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Right arm goes through the
hole here and you can interlace

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behind the back of
the leg or on the shin.

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If you have any
sensitivity in the knee,

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I suggest interlacing
behind the back of the leg

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instead of on the shin.

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Now, bring some energy through
to the feet, to your toes.

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Spread the toes, keep
the chest nice and open here.

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Again, if it feels good to rock
gently side to side do that.

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Or if it feels best to be still
and use your breath to really

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move you in
the posture, do that.

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Close your eyes
or soften your gaze

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and let's breathe deep here.

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Awesome, for the last cycle of
breath there's an option here to

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draw your left
foot up towards the sky.

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Again, it may not straighten
right away today but through

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regular practice you'll
create more length in those

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hammies to do just that.

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Trust with regular
practice anything is possible.

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Take one more breath.

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And then slowly release.

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Both feet come to the ground and
when you're ready we'll switch.

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Inhale, lift the
left leg up high.

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Exhale, navel draws down to the
earth to support your lower back

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and then you'll cross left ankle
over the top of the right thigh.

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Sweet, when
you're ready lift off.

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We're gonna reach
through the hole here.

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Interlace behind the right
hamstring or maybe the right

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shin but again if you have any
sensitivity in the knee joint,

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let's go behind the right hammy.

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And then
brighten through the feet.

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Lots of energy in the toes.

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And then close your eyes,

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keep the neck nice and
long and breathe deep.

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Pulling your legs
in towards the chest.

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Again seeing if you
can create depth with

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your breath and slow it down.

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This breath control so good for
your practice on the board or

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just in life in general.

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Great tool for managing stress,
keeping your mind right.

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Awesome, stay here for
the last cycle of breath.

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Got relaxed. Or extend right
foot up towards the sky.

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Just see where you're at.
Check in today.

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Essentially that's
what we're doing here.

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Just checkin' in.

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Mmmmm.

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And then here we go, slowly
releasing down with control.

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Nice. Both feet are
gonna come to the earth.

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Then we're gonna
lift the heels up,

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press the toes into the ground.

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Just activating through
the calves and the achilles,

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breathing deep here.

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Lift your heels, lift your heels
and then release the heels to

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the ground, flex the feet.

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Spread the toes.
Breathe, breathe, breathe.

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Lift your toes
towards your shins.

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One more breath.

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Woo! Awesome, now, walk the
soles of the feet together.

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Bring the hands
back the rib cage.

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We're just gonna let gravity do
a little bit of the work here.

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So Supta Baddakanasana,
Reclined Cobbler's Pose.

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You should feel your
lower back kind of lifting here.

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Sacrum, top of the tailbone
pressing into the earth.

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Let the thigh bones
get really heavy here.

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Your strong quads nice and
heavy and then when you feel

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comfortable, close
your eyes and breathe.

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Opening through the hips.

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You might walk your shoulder
blades just snuggle them a

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little more underneath
your chest if that feels good,

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open up through the pecs.

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And you job is to
find that slow deep breath.

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(rhythmic breathing)

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Beautiful,take one
more big inhale in here.

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And then as you exhale,
connect to your center,

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bring the feet together,
press the feet together,

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excuse me, and then
slowly draw the knees

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all the way up
towards the chest.

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Great. Slide the hands
behind the thighs.

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We're gonna rock up and
down the length of the spine.

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Take your time,
massage through your back body.

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Do it as many
times as feels awesome.

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And then check it out, we're
gonna come from this rock and

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roll position all the
way up to a Forward Fold.

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So you get a little momentum.

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If you have to use
your hands, no biggie.

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But you find that momentum and

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rock all the way
up to a Forward Fold.

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Feet hip width apart,
toes pointing forward.

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And then clasp
opposite elbows here.

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Shake the head loose.

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Bend your knees super generously
so that you can get a nice

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awesome release
in the lower back.

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Yeah, then start to
breathe like you love yourself.

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Soften through the
skin of the forehead,

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relax your jaw.

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Breathe into the lower back.

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And then breathe
into that mid-back.

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And then breathe
into the upper back.

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And then shake the head a loose.

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Neck nice and loose and then
release the arms whenever you're

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ready to the
earth and nice and slow,

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with a connection
to your center,

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your core stability,
begin to roll it up.

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Tuck your chin into the chest,

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stack up through the spine,
take your time.

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Come to stand nice and tall,
Mountain Pose.

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And best you can,
whatever this means to you,

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just really try to spread
awareness throughout all four

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sides of your feet.

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So we, a lot of us, tend to

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stand a certain way
on the feet, right?

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You can see it in
the soles of your shoes.

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So a little helpful tool
actually is to lift all of your

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toes up and try to spread
awareness through the ball joint

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of your big toe, ball joint of
your pinky toe and then the back

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two corners of the heel.

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And even if you don't
notice a super big change,

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you will bring more awareness to
the soles of the feet which is

243
00:13:28,542 --> 00:13:31,500
gonna be great as we

244
00:13:31,500 --> 00:13:34,083
connect to our
full body, lifting up.

245
00:13:35,125 --> 00:13:38,834
Standing up super tall
and then when you're ready,

246
00:13:38,834 --> 00:13:41,834
slowly sending the
fingertips forward,

247
00:13:41,834 --> 00:13:45,125
up and back to stand in Volcano.

248
00:13:45,125 --> 00:13:48,875
Now lengthen tailbone down
and draw your navel in and up.

249
00:13:48,875 --> 00:13:50,333
So you're finding
that connection

250
00:13:50,333 --> 00:13:52,750
to your center, your balance.

251
00:13:52,750 --> 00:13:55,417
Connecting,
hugging to the midline.

252
00:13:55,417 --> 00:13:57,792
Take a deep breath in here.

253
00:13:57,792 --> 00:14:00,333
Lengthening through all
four sides of the torso.

254
00:14:01,583 --> 00:14:03,417
And then here we go,
on an exhale,

255
00:14:03,417 --> 00:14:06,375
just the left arm we're
gonna bend the left elbow coming

256
00:14:06,375 --> 00:14:08,458
through that Cactus Arm.

257
00:14:09,667 --> 00:14:12,959
And then all the way
in towards the side body.

258
00:14:12,959 --> 00:14:15,959
We call this gecko so it's
kind of like a gecko arm coming

259
00:14:15,959 --> 00:14:18,375
through and you're spreading
through the fingertips.

260
00:14:18,375 --> 00:14:21,041
You're pressing down through the
heels and we squeeze that left

261
00:14:21,041 --> 00:14:24,000
elbow into the side body and
then as you do this reach the

262
00:14:24,000 --> 00:14:25,750
right arm up and over.

263
00:14:25,750 --> 00:14:26,917
Press into your heels.

264
00:14:26,917 --> 00:14:28,708
Big side body stretch.

265
00:14:28,708 --> 00:14:30,041
Great, and then
we're gonna slowly,

266
00:14:30,041 --> 00:14:32,291
careful not to rush here,
come all the way back through.

267
00:14:32,291 --> 00:14:35,625
Reach both arms up and then just
same thing on the other side.

268
00:14:35,625 --> 00:14:37,291
Hug the lower
ribs in just a bit,

269
00:14:37,291 --> 00:14:39,041
stay connected to your center.

270
00:14:39,041 --> 00:14:42,000
And then here we go,
bending through the right elbow.

271
00:14:42,000 --> 00:14:43,625
Keep breathing.

272
00:14:43,625 --> 00:14:45,667
Go through that Cactus Arm.

273
00:14:45,667 --> 00:14:46,792
Then find gecko here.

274
00:14:46,792 --> 00:14:51,500
First really squeezing
right shoulder blade.

275
00:14:51,500 --> 00:14:53,708
Connecting to that lat,
that rhomboid.

276
00:14:53,708 --> 00:14:57,417
Squeezing right elbow in, in,
in and then after you find your

277
00:14:57,417 --> 00:14:59,458
gecko you can find big
side body stretch here.

278
00:14:59,458 --> 00:15:01,750
Inhale, feeling' it.

279
00:15:01,750 --> 00:15:04,375
Exhale, maybe more
of a tilt to the right.

280
00:15:04,375 --> 00:15:07,250
Oh yes.

281
00:15:07,250 --> 00:15:09,667
Awesome, then slowly
press into your feet,

282
00:15:09,667 --> 00:15:11,792
come back up, inhale.

283
00:15:11,792 --> 00:15:14,542
Exhale, let it all go.
Should feel good.

284
00:15:14,542 --> 00:15:16,750
Wiggle the fingertips,
come all the way down

285
00:15:16,750 --> 00:15:18,625
to a standing Forward Fold.

286
00:15:19,708 --> 00:15:22,667
Awesome, take a
deep breath in here.

287
00:15:23,834 --> 00:15:26,166
Bend your knees as
generously as you need.

288
00:15:26,166 --> 00:15:28,375
Finding that
release in the back body,

289
00:15:28,375 --> 00:15:30,417
the waistline, the legs.

290
00:15:31,750 --> 00:15:32,667
Yes!

291
00:15:32,667 --> 00:15:35,583
Then we're gonna slowly
bring the palms to the earth,

292
00:15:35,583 --> 00:15:38,750
walk the right foot back,
then the left foot back.

293
00:15:38,750 --> 00:15:41,125
And then yay,
slowly lower the knees.

294
00:15:41,125 --> 00:15:43,125
Come to Tabletop Position.

295
00:15:45,041 --> 00:15:46,375
Wrists underneath the shoulders,

296
00:15:46,375 --> 00:15:48,625
knees directly
underneath the hips.

297
00:15:48,625 --> 00:15:50,959
Press into the
tops of the feet here.

298
00:15:50,959 --> 00:15:52,750
Engage through the calves.

299
00:15:53,875 --> 00:15:56,333
And then spread
the palms super wide.

300
00:15:56,333 --> 00:15:58,583
Upper arm bones rotating out.

301
00:15:58,583 --> 00:16:01,208
Inhale, reach the
right fingertips forward,

302
00:16:01,208 --> 00:16:03,959
press away from the
mat with your left hand.

303
00:16:04,667 --> 00:16:05,959
And then same thing as before,

304
00:16:05,959 --> 00:16:07,291
we're gonna
bend the right elbow,

305
00:16:07,291 --> 00:16:09,583
squeeze it in, going
through that Cactus Arm

306
00:16:09,583 --> 00:16:11,708
and then squeeze it in gecko.

307
00:16:13,083 --> 00:16:14,917
Great, now keep it going.

308
00:16:14,917 --> 00:16:18,041
You're gonna turn to look
past your right shoulders.

309
00:16:18,041 --> 00:16:21,125
Squeeze, squeeze,
squeeze and then inhale,

310
00:16:21,125 --> 00:16:25,041
right fingertips reach
all the way up and out.

311
00:16:25,041 --> 00:16:27,041
And then exhale,
right hand down.

312
00:16:27,041 --> 00:16:28,792
Let's do that same
little dance on the other side.

313
00:16:28,792 --> 00:16:31,000
Inhale, left
fingertips reach forward.

314
00:16:31,000 --> 00:16:33,208
You're pressing away
with your right hand.

315
00:16:34,458 --> 00:16:36,875
Here we go, bending
with the left elbow.

316
00:16:36,875 --> 00:16:39,125
Trying to keep it lifted.

317
00:16:39,125 --> 00:16:41,500
Squeezing, squeezing, squeezing.

318
00:16:41,500 --> 00:16:43,208
Then coming into gecko.

319
00:16:43,208 --> 00:16:46,875
Squeeze left elbow into the side
body and then turn to gaze past

320
00:16:46,875 --> 00:16:48,208
your left shoulder.

321
00:16:49,250 --> 00:16:51,333
Squeeze, squeeze, squeeze.

322
00:16:51,333 --> 00:16:53,667
Nice, hugging into
the midline all the way.

323
00:16:54,458 --> 00:16:57,000
Great, inhale all the way back.

324
00:16:58,000 --> 00:17:01,959
Left fingertips forward
and exhale all the way down.

325
00:17:01,959 --> 00:17:03,708
Awesome, bring
the big toes to touch.

326
00:17:03,708 --> 00:17:05,125
Knees as wide as the mat.

327
00:17:05,125 --> 00:17:07,333
Inhale, reach the
right fingertips up high,

328
00:17:07,333 --> 00:17:09,375
open through
the chest, the pecs.

329
00:17:09,375 --> 00:17:11,791
Lengthen tailbone
back and then exhale,

330
00:17:11,791 --> 00:17:12,541
thread the needle.

331
00:17:12,541 --> 00:17:14,290
Right fingertips in
and underneath

332
00:17:14,290 --> 00:17:16,165
the bridge of the left arm.

333
00:17:16,165 --> 00:17:18,083
Pause here, use your left hand.

334
00:17:18,083 --> 00:17:20,666
Really press, press,
press into the earth.

335
00:17:20,666 --> 00:17:22,583
Left elbow up towards the sky.

336
00:17:24,083 --> 00:17:28,625
Now find that relaxing chill,
spa-like breath here.

337
00:17:32,500 --> 00:17:35,417
Nice and then slowly pressing
into the left palm to come back

338
00:17:35,417 --> 00:17:37,208
up right on to the other side.

339
00:17:37,208 --> 00:17:38,875
So right hand
comes to the earth,

340
00:17:38,875 --> 00:17:41,166
left fingertips
sweep up to the sky.

341
00:17:41,166 --> 00:17:43,000
You find that nice, open chest.

342
00:17:43,000 --> 00:17:45,500
Upper back body's activated.

343
00:17:45,500 --> 00:17:47,750
And then navel comes
in connect to your center,

344
00:17:47,750 --> 00:17:51,291
your core as you round
coming through underneath

345
00:17:51,291 --> 00:17:54,333
the bridge of the right arm.
Same thing, using left palm to

346
00:17:54,333 --> 00:17:56,208
really press into
the ground here.

347
00:17:57,250 --> 00:17:58,917
Right elbow towards the sky.

348
00:17:58,917 --> 00:18:01,000
Now close your eyes and breathe.

349
00:18:13,750 --> 00:18:17,000
And then from your center,
press into your right palm.

350
00:18:17,000 --> 00:18:19,792
Come back and
we'll walk the knees in.

351
00:18:20,834 --> 00:18:22,583
Great, curl the toes under.

352
00:18:22,583 --> 00:18:24,667
As you're ready,
peel up from the tail,

353
00:18:24,667 --> 00:18:27,125
Downward Facing Dog.

354
00:18:27,125 --> 00:18:30,000
Benji and I nailing
this today together.

355
00:18:30,000 --> 00:18:35,083
Wearing my Benji shirt
too so I'm a super nerd.

356
00:18:35,083 --> 00:18:37,917
From here you're gonna
dial the toes in just a bit

357
00:18:37,917 --> 00:18:39,667
and bend your knees just a bit.

358
00:18:41,875 --> 00:18:44,417
Tick-tock the hips
just a little left to right.

359
00:18:47,000 --> 00:18:50,583
And then when you're ready,
inhale look forward and exhale,

360
00:18:50,583 --> 00:18:52,417
baby steps to
the top of your mat.

361
00:18:52,417 --> 00:18:54,708
So you don't want to bypass
this awesome journey here.

362
00:18:54,708 --> 00:18:58,959
Just stretch through the fascia
of your foot to stretch through

363
00:18:58,959 --> 00:19:03,250
the Achilles, the calf,
the back of the knee,

364
00:19:03,250 --> 00:19:07,333
and then eventually when you get
to the top of your mat into the

365
00:19:07,333 --> 00:19:09,291
meaty part of that hamstring.

366
00:19:10,667 --> 00:19:13,333
Forward Fold, take your
time getting there. No rush.

367
00:19:15,333 --> 00:19:18,041
Great, as you're ready dig into
all four corners of the feet.

368
00:19:18,041 --> 00:19:21,667
Careful not to crunch through
the toes so let the toes be soft

369
00:19:21,667 --> 00:19:23,041
while you spread
awareness through

370
00:19:23,041 --> 00:19:25,125
all four corners of your foot.

371
00:19:25,125 --> 00:19:26,917
And then when you're
ready bend the knees,

372
00:19:26,917 --> 00:19:29,041
we'll sweep the arms
all the way up towards

373
00:19:29,041 --> 00:19:31,583
the sky back to
that Volcano Pose.

374
00:19:31,583 --> 00:19:33,458
And then exhale
hands to your heart. Ah.

375
00:19:35,542 --> 00:19:37,125
Great, pause here.

376
00:19:37,125 --> 00:19:39,583
Take a nice deep
inhale in through the nose.

377
00:19:40,750 --> 00:19:42,208
And out through
the nose or mouth.

378
00:19:44,083 --> 00:19:45,959
Good, now keep
your gaze forward,

379
00:19:45,959 --> 00:19:48,500
strong focus
out like the fierce,

380
00:19:48,500 --> 00:19:50,250
awesome person that you are.

381
00:19:50,250 --> 00:19:52,208
Don't look down as you
bring your feet together,

382
00:19:52,208 --> 00:19:54,917
really together, arch to arch.

383
00:19:54,917 --> 00:19:57,208
Zip up through the legs.

384
00:19:59,166 --> 00:20:00,875
Beautiful.

385
00:20:00,875 --> 00:20:02,375
And then nice and
slow you're gonna shift

386
00:20:02,375 --> 00:20:04,792
your weight to your left foot.

387
00:20:04,792 --> 00:20:08,125
Oh yeah, inhale, fingertips
reach up high and as you do this

388
00:20:08,125 --> 00:20:09,625
bring yoru right
knee up with you.

389
00:20:09,625 --> 00:20:11,583
Standing One-Legged Tadasana.

390
00:20:12,542 --> 00:20:15,208
My voice is so low today.
(laughs)

391
00:20:15,208 --> 00:20:17,667
Here we go, inhale in, exhale.

392
00:20:17,667 --> 00:20:19,792
You're gonna cross the
right ankle over the left,

393
00:20:19,792 --> 00:20:22,917
challenging here but we've
already done this on out backs.

394
00:20:22,917 --> 00:20:24,250
So we're opening
up through the hip.

395
00:20:24,250 --> 00:20:25,834
We find the figure four.

396
00:20:27,333 --> 00:20:29,375
Strong focus, you got it.

397
00:20:29,375 --> 00:20:32,291
Keep awareness through
your right toes, breathing.

398
00:20:33,625 --> 00:20:35,333
Then stay here or option to

399
00:20:35,333 --> 00:20:37,542
deepen the bend
in the left knee.

400
00:20:37,542 --> 00:20:39,959
Send the hips back,
try to keep the chest open,

401
00:20:39,959 --> 00:20:43,875
heart open as you
send the hips back.

402
00:20:46,959 --> 00:20:49,000
You're doing great,
press into that standing leg.

403
00:20:49,000 --> 00:20:51,000
One more breath here.

404
00:20:51,917 --> 00:20:53,834
And then exhale,
dig into your left heel.

405
00:20:53,834 --> 00:20:55,208
Bring the right
knee all the way up,

406
00:20:55,208 --> 00:20:56,208
fingertips all the way up.

407
00:20:56,208 --> 00:20:58,792
Back to that
Standing One-Legged Tadasana.

408
00:20:58,792 --> 00:21:00,875
And then hands come
together as you release,

409
00:21:00,875 --> 00:21:03,333
right foot to the ground.
Feet together, really together.

410
00:21:03,333 --> 00:21:05,458
Trust the ground is there.
You don't need to look down.

411
00:21:06,166 --> 00:21:08,250
If you did, it's okay.
Completely normal.

412
00:21:10,792 --> 00:21:15,667
Lot of benefits to
practicing without the eyeballs.

413
00:21:19,834 --> 00:21:22,667
Keep your
eyeballs if you have them.

414
00:21:22,667 --> 00:21:24,667
But, okay.

415
00:21:25,834 --> 00:21:28,208
Shifting to the right side.

416
00:21:28,208 --> 00:21:29,375
Find your breath, inhale.

417
00:21:31,000 --> 00:21:33,208
And exhale.

418
00:21:33,208 --> 00:21:35,166
Next inhale to
connect to your center.

419
00:21:35,166 --> 00:21:37,667
Shift your weight and send
the fingertips all the way up

420
00:21:37,667 --> 00:21:38,875
towards the sky.

421
00:21:38,875 --> 00:21:40,917
Lift left knee all
the way up with you.

422
00:21:40,917 --> 00:21:44,125
Press into your
right heel firmly.

423
00:21:44,125 --> 00:21:46,750
Keep your center underneath you,
super important, right?

424
00:21:46,750 --> 00:21:49,291
So, lengthen tailbone down,
navel draws in,

425
00:21:49,291 --> 00:21:50,708
squeeze and lift,
squeeze and lift.

426
00:21:50,708 --> 00:21:54,250
We're also strengthening the
front of that left hip crease.

427
00:21:54,250 --> 00:21:55,583
Breathing deep here.

428
00:21:57,708 --> 00:22:00,875
So lots of isometric movement
here and then when you're ready

429
00:22:00,875 --> 00:22:04,542
crossing left ankle over
the top of the right thigh.

430
00:22:04,542 --> 00:22:07,041
Hands come to the heart

431
00:22:07,041 --> 00:22:09,375
and we find the figure
four on this side.

432
00:22:15,458 --> 00:22:19,083
Option to sink a little
bit deeper into the shape.

433
00:22:19,083 --> 00:22:20,542
Breathe deep here.

434
00:22:20,542 --> 00:22:23,000
Keep the neck nice and long,
chest open.

435
00:22:28,375 --> 00:22:33,333
One more breath,
press into that standing foot.

436
00:22:33,333 --> 00:22:34,792
Your foundation.

437
00:22:36,792 --> 00:22:38,959
Great, and then digging into
that right heel even more.

438
00:22:38,959 --> 00:22:41,125
We're gonna come all the way
back up the way we went in,

439
00:22:41,125 --> 00:22:44,083
lifting left knee,
lifting fingertips to the skies.

440
00:22:44,083 --> 00:22:45,667
Squeeze and lift,
squeeze and lift,

441
00:22:45,667 --> 00:22:48,959
press into that standing leg and
then bring the palms together

442
00:22:48,959 --> 00:22:53,625
and with control best you can
both feet now firmly planted

443
00:22:53,625 --> 00:22:55,125
hands at the heart.

444
00:22:55,125 --> 00:22:57,333
Close your eyes
here for a moment.

445
00:22:57,333 --> 00:22:59,333
Soften through
the skin of the face.

446
00:23:02,125 --> 00:23:04,250
Observe your breath.

447
00:23:07,917 --> 00:23:08,959
Awesome work.

448
00:23:08,959 --> 00:23:10,542
Now we'll swim
the fingertips around to

449
00:23:10,542 --> 00:23:13,542
interlace behind the back body.

450
00:23:13,542 --> 00:23:17,125
You're gonna come to stand
sideways on your mat and then

451
00:23:17,125 --> 00:23:20,417
nice and slow you can hop
or step the feet super wide.

452
00:23:22,417 --> 00:23:25,834
This is our last little
jig here today together

453
00:23:25,834 --> 00:23:28,542
so breathe deep,
give it your all.

454
00:23:28,542 --> 00:23:29,542
Give it your attention.

455
00:23:29,542 --> 00:23:31,417
Try not to get
distracted with other thoughts.

456
00:23:31,417 --> 00:23:34,500
Just stay present with
the sound of your breath.

457
00:23:34,500 --> 00:23:38,166
As you're ready, you're
gonna turn the big toes in

458
00:23:38,166 --> 00:23:39,625
and light up through the arches.

459
00:23:39,625 --> 00:23:41,291
So draw energy
up from the arches.

460
00:23:41,291 --> 00:23:44,375
Press into the
outer edges of your feet.

461
00:23:44,375 --> 00:23:47,291
Work, in time
through repetition,

462
00:23:47,291 --> 00:23:48,750
to bring the
palms together here.

463
00:23:48,750 --> 00:23:50,500
But if thye're not
coming close, don't worry.

464
00:23:52,708 --> 00:23:55,458
And then here we go,
inhale to dig into the heels,

465
00:23:55,458 --> 00:23:56,625
look forward.

466
00:23:56,625 --> 00:24:00,125
Exhale, soft micro-bend in the
knees as you send your heart

467
00:24:00,125 --> 00:24:04,875
forward and your bum,
your hips back.

468
00:24:04,875 --> 00:24:06,291
Nice flat back here.

469
00:24:06,291 --> 00:24:08,375
Pause here, hug
the lower ribs in.

470
00:24:08,375 --> 00:24:09,750
Peek at me if you need to.

471
00:24:10,917 --> 00:24:12,166
Then when you
feel like you have it,

472
00:24:12,166 --> 00:24:13,834
lengthen through
the back of the neck.

473
00:24:13,834 --> 00:24:16,166
Send your gaze straight down.

474
00:24:16,166 --> 00:24:18,291
One more breath, you got it.

475
00:24:18,291 --> 00:24:20,542
Now with control
release the fingers,

476
00:24:20,542 --> 00:24:22,041
release the hands.

477
00:24:22,041 --> 00:24:23,000
Bring them to the earth.

478
00:24:23,000 --> 00:24:26,000
If they don't come to the earth
you can bring hands to the tops

479
00:24:26,000 --> 00:24:28,000
of the thighs here.

480
00:24:31,250 --> 00:24:33,375
Pressing into the
outer edges of the feet.

481
00:24:33,375 --> 00:24:38,083
One more breath and then connect
to your center to slowly come

482
00:24:38,083 --> 00:24:40,083
all the way back up.

483
00:24:40,083 --> 00:24:42,917
Bring the hands to the waistline
everyone, nice and easy.

484
00:24:42,917 --> 00:24:46,834
Feel that flush, that rush of
blood and fresh energy flowing

485
00:24:46,834 --> 00:24:50,083
up and down the spine. Yes!

486
00:24:50,083 --> 00:24:53,250
And then slowly hop or
step the feet together,

487
00:24:53,250 --> 00:24:55,250
back at the center of your mat.

488
00:24:58,792 --> 00:24:59,750
Inhale in.

489
00:25:01,583 --> 00:25:03,375
And exhale out.

490
00:25:05,125 --> 00:25:07,708
Nice work, bring the
palms together at your heart.

491
00:25:07,708 --> 00:25:09,708
Bring the feet together,
really together.

492
00:25:13,792 --> 00:25:16,625
Take one more moment
as we finish up here

493
00:25:16,625 --> 00:25:18,000
to just connect to your breath.

494
00:25:18,000 --> 00:25:20,000
Listen to the
sound of your breath.

495
00:25:32,792 --> 00:25:35,583
And after you've taken a
moment to connect to yourself,

496
00:25:37,417 --> 00:25:39,625
take a moment to just
give thanks

497
00:25:41,625 --> 00:25:42,959
for your body,

498
00:25:43,959 --> 00:25:45,250
for your life.

499
00:25:48,500 --> 00:25:51,708
And if you want, you can drop
down into a Shavasana after this

500
00:25:51,708 --> 00:25:54,708
or come into a nice, comfortable
seat for a little meditation.

501
00:25:55,917 --> 00:25:57,375
But if you're
ready to close it out,

502
00:25:57,375 --> 00:25:59,375
we're gonna bring the
thumbs up to the third eye.

503
00:26:02,417 --> 00:26:04,417
Take a deep breath in.

504
00:26:06,041 --> 00:26:09,625
And exhale to bow,
head to heart.

505
00:26:09,625 --> 00:26:13,750
And we say, Namaste.

506
00:26:13,750 --> 00:26:18,750
(gentle music)