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- Hey everyone. 
Welcome to Yoga With Adriene,

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I'm Adriene and this is Benji

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and today we have an awesome
practice for managing stress.

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So you are not alone, I am there
with you and today we're going

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to find what feels good whether
you're super stressed out or

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whether you're wanting to
cultivate more preventative care

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practices in your life.

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

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(gentle music)

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Alright everyone, let's begin
seated on the ground and

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I'd like to say if this is a
hard shape for you to start in,

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you can start in any comfortable
seated posture of your choice.

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If you want to give this shape a
go but you find that the spine

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is really rounding forward and
you're kind of coming into this

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shape, totally normal.

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Just pause, grab a towel or a
blanket or a pillow and sit it

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right underneath the bum so
that you can have a little more

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support in sitting up nice and
tall which is where we're going

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to aim to begin.

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Unless you're a dog, then resume
some sort of shape like this.

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Okay.

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Thanks so much for being here.

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If you've selected this
video there's probably a reason

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whether it's for preventative
care or maybe you're tending to

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something particular.

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Let's begin sitting up nice and
tall and we're actually going to

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take the hands right 
to the heart to start.

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And trust me, trust yourself,
trust this practice,

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this moment that you've
really carved out for yourself.

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You've really done the hard part
already so go ahead and allow

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the eyelids to close here

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and just gently begin
to relax your shoulders.

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And as you get settled in,

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trusting that this 
is the right choice.

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Ya done good.

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See if you can find 
more length in the spine.

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As you start to 
notice your inhalations.

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And then see if you can
relax the shoulders even more.

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Soften any parts of the body
that you might be gripping or

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holding in as you 
bring your awareness,

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your attention 
to your exhalation.

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So on the inhales we're paying
attention to sitting up nice and

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tall, kind of creating space,
really easygoing like and then

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on the exhale is you're
just finding places to soften.

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So right away we're 
anchoring the mind

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in these tasks of lifting,

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finding space on 
a big conscious inhale.

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And softening or relaxing,

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letting go with a 
nice conscious exhale.

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Now tuck your chin 
slightly as you continue

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with these loving tasks.

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And if you've been particularly
we'll say "stressed out"

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you might start to 
notice an immediate release.

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Maybe of emotion or just 
sensation in the body and

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if you're feeling okay with it
today I'm going to invite you to

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not shy away from that.

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To really let the yoga serve.

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Let this connection of 
mind and body do it's thing.

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Continuing with the breath.

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Big inhale to 
lengthen through the spine.

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And long, conscious breath out
to just soften anything that

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needs to soften and within

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this glorious task 
of inhaling and

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lengthening and exhaling and

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softening just allowing any

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sensation, any emotion, anything
that your mind and body is

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communicating to one another.

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Anything that that marriage

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needs or wants to do,
just allow it to do just that.

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Great, take one 
more cycle of breath.

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Perhaps on this next cycle of
breath it's the deepest inhale

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and the longest exhale 
that you've taken all day.

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Here we go.

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Nice and then 
keep your breath going,

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best you can.

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You're gonna draw 
the chin to the chest.

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Perhaps the 
forehead towards the palms,

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head to heart because this is

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what the discipline 
of yoga is really.

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Inviting us to do is to marry
mind and body and in particular

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today we're gonna focus on
doing that with the breath.

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Take a couple 
cycles of breath here.

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Feel this great stretch 
in the back of the neck.

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Such a simple
but powerful gesture

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to focus the connection,

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the communication of 
your mind and body

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so that it can serve you,

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guide you back 
to what feels good.

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What is a valuable.

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Awesome.

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Take one more breath here.

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And this time as you exhale
and relax your shoulders you can

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open the eyes, lift your 
chin and smile just a bit.

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Life is good.

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Take a deep breath in.

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Long breath out 
through the mouth.

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(exhales loudly)

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Twice more like that.
Big inhale in through the nose.

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And empty it out, 
maybe sigh it out here.

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(sighs)

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Don't be shy.

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One more, inhale,
lift your heart,

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your sternum up 
towards your thumbs.

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And exhale out
through the mouth, release.

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Awesome, send the 
fingertips left to right.

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Inhale, sweep the right arm
all the way up and overhead,

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big stretch, big breath.

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Exhale, come back to center.

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Right hand comes to the earth,
left fingertips reach all the

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way up as you 
take a deep breath in.

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And exhale back to center.

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Twice more on each side.

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Inhale, right fingertips up.

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Exhale back to center.

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And inhale left 
fingertips up high.

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And exhale back to center.

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One more time on each 
side with your breath.

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Awesome, draw the 
hands to the heart.

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Prayer Position.

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Take a deep breath in.

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Inhale, lift sternum 
to thumbs once again.

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Exhale, press 
the palms together,

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elbows left to right.

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So nice, firm 
press in the palms.

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Inhale in again, lift the chest.

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Exhale, draw your navel in
towards your spine so you're

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creating a nice 
connection to

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your center, your core.

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Sweet, inhale, lengthen 
through the back of the neck.

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Tuck the chin slightly.

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And then exhale, 
this is a small move.

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We're gonna slowly turn.

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Moving from the midline.

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Base of the spine all 
the way up to the crown.

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Big twist to the right,
nice and easy.

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So big twist but no cranking.

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Keep it nice and subtle.

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Connecting to 
the midline always.

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And then pressing 
it back to center.

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Inhale in, lift your 
chest and exhale.

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Just take it as far as 
your body tells you to.

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Oh yeah.

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Beautiful.
And then back to center.

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Twice more on each side.

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Inhale to lift the sternum.

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Connect to your 
center as we exhale,

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palms continue 
to press together.

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Twist to the right.

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Head, heart and 
pelvis in alignment.

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And then slowly 
release back to center.

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Inhale.

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And exhale. Keep the 
head and the heart and

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the pelvis in one 
straight line here.

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So if that means you
don't twist as much, it's okay.

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And then release back to center

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and then one more 
time on each side.

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On your own, with your breath.

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I'll meet you back in center.

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When you're ready 
we're gonna inhale,

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head over heart, heart 
over pelvis and then exhale,

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release the hands to the ground

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and come forward 
on to all fours.

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Take your time getting there.

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Move like you love yourself,
nice and easy.

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Immediately syncing up with
the breath here for Cat-Cow.

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Here we go, 
drop the belly, inhale.

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Open the chest forward.

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Tailbone up towards the sky,
forehead soft.

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And then exhale round through.

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Soften your gaze 
here or close your eyes.

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Chin to chest.

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And then inhale, drop the belly,
shoulders rotate out and open

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chest nice and wide.

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And then exhale,
curling through.

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Starting at the tailbone,
crawling all the way up

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through the spine.
Finding that wave.

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And then twice more on your own.

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Moving with your breath.

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Maybe close your eyes here.

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Nice, now inhale 
come to Tabletop Position,

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nice neutral spine.

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Notice if the lower belly's
kind of ducking down here.

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Really reach your tailbone

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towards the back 
edge of your mat.

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Draw the navel up and in.

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So the core connects here 
and then send the

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crown of your head forward.

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So if the neck is 
dropping down here,

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gain awareness all 
the way through the neck.

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Remembering it is a nice,

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beautiful extension 
of the spine.

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Great. For beginners or 
someone who's new to the mat,

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new to this position, I got you.

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You might already be shaking
and finding some warmth here.

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If you like to find some 
warmth and be a little more,

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curl the toes under, 
take a deep breath in.

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Press away from your yoga 
mat and then on an exhale,

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just gentle, graceful 
hovering of the knees up.

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Maintain this nice connection
from crown to tail and everyone

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start to breath a 
little more fully.

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Add more depth of breath here.

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Widen your inhale so feel
the inhale in your back body,

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your side ribs.

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Great. Whether the 
knees are lifted or not,

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everyone send 
attention to your hands.

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Draw your palms in 
towards the center of your mat.

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And then your toes in towards
the center of your mat for one

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more breath cycle in.
And out.

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(shushing sound)

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And then if the knees 
are lifted, slowly lower.

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Release the feet, everyone bring
the big toes together to touch.

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Knees as wide as the yoga mat.

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Then we're gonna actively 
walk the palms out here.

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Inhale, upper arm 
bones rotate out,

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drop the belly, look forward.

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And then exhale, send the sits
bones all the way back towards

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the soles of the feet.

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Try to keep a nice active
reach here if it feels good.

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And then melt your heart down as
we begin to open up through the

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shoulders, the chest.

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If the forehead 
doesn't come to the earth,

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you can maybe stack the forearms
here to bring the earth up to

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you or you can just 
maintain a lift here.

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Breathing fully 
again, nice, wide breath.

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If the forehead does come to
the mat you have the option here

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rock gently left to right, 
nice loving massage on the

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third eye point, the brow.

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Now find that nice 
depth of breath here again,

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that wide inhale breathing into
all four sides of the torso and

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here in your own 
private little love cave,

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let go of the day thus far.

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Choose to let go of whatever's
to come and allow yourself to be

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really in the present 
moment for this practice.

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It'll go by before you know
it so give it your all here.

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Choosing to be 
present with your breath.

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With the sensations 
that come up in your body.

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Then in order to listen to the
sound of the breath we'll start

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to invite just a soft 
restriction in the

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back of the throat.
We call this Ujjayi breath.

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So you don't have to look at me,
I'll guide you with my voice.

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But you're just gonna bring the
tip of your tongue to the roof

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of your mouth here.

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And as you inhale, create a soft
restriction in the back of the

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throat so you kind of 
hear this ocean-like sound.

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And then for the exhale, we'll
try to maintain that connection

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of tip of the tongue and 
the roof of the mouth

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and maintain that sound.

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(breathing)

249
00:14:25,631 --> 00:14:28,367
Give yourself a couple 
more moments to locate or

250
00:14:28,367 --> 00:14:31,471
try to locate that sound.

251
00:14:36,476 --> 00:14:39,579
And notice how it can 
affect your body as you breathe

252
00:14:39,579 --> 00:14:41,881
downward towards the hips.

253
00:14:49,599 --> 00:14:50,890
Great.

254
00:14:50,890 --> 00:14:54,494
Press into the fingertips,
keep this ocean breath going.

255
00:14:54,494 --> 00:14:58,397
On your next inhale, carve a
line with a nose nice and slow,

256
00:14:58,397 --> 00:15:00,733
controlled movement here,
to look forward.

257
00:15:00,733 --> 00:15:03,336
From here, we're gonna keep the
legs where they are and walk the

258
00:15:03,336 --> 00:15:05,905
hands slowly off the 
left edge of the mat.

259
00:15:05,905 --> 00:15:08,407
If you need a little more, gotta
have more have your right hand

260
00:15:08,407 --> 00:15:12,645
come to the top of your
left hand and then gently bow.

261
00:15:12,645 --> 00:15:14,046
Think chin to chest here.

262
00:15:14,046 --> 00:15:16,516
Connect to your center.

263
00:15:16,516 --> 00:15:19,485
Inhale, ocean sound, 
feel that stretch

264
00:15:19,485 --> 00:15:20,720
through the right side body.

265
00:15:20,720 --> 00:15:22,221
Super yummy.

266
00:15:22,221 --> 00:15:25,017
And then exhale, 
walk it back to center

267
00:15:25,017 --> 00:15:26,526
and we'll take it 
to the other side.

268
00:15:26,526 --> 00:15:30,096
Hands slowly 
walking off the right edge.

269
00:15:30,096 --> 00:15:32,598
Take the left hand 
maybe put it on the right.

270
00:15:32,598 --> 00:15:34,033
Tuck the chin into the chest.

271
00:15:34,033 --> 00:15:36,702
Think Cat Pose here as 
you connect to your center.

272
00:15:36,702 --> 00:15:39,697
Take a deep breath in.

273
00:15:39,697 --> 00:15:41,939
And a long breath out.

274
00:15:42,748 --> 00:15:44,670
Great, release, 
come back to center.

275
00:15:44,673 --> 00:15:46,106
Press into the tops of the feet.

276
00:15:46,106 --> 00:15:49,649
Use your center connection,
your core connection to draw the

277
00:15:49,649 --> 00:15:51,818
navel in and up.

278
00:15:51,818 --> 00:15:55,888
And then slow and steady
walk the knees back to center.

279
00:15:55,888 --> 00:16:00,493
Walk the ankles in 
line with the knees.

280
00:16:00,493 --> 00:16:03,229
Back to that neutral spine.

281
00:16:03,229 --> 00:16:04,497
Great, hips circles.

282
00:16:04,497 --> 00:16:05,798
Soft bend in the elbows.

283
00:16:05,798 --> 00:16:10,036
You're just gonna start nice and
slow moving the hip points down,

284
00:16:10,036 --> 00:16:12,405
around and up.

285
00:16:12,405 --> 00:16:15,808
And then think about moving from
your tail once you get going

286
00:16:15,808 --> 00:16:18,845
here so you can grow 
this just a little bit.

287
00:16:18,845 --> 00:16:22,448
Again, soft bend in the elbows.

288
00:16:22,448 --> 00:16:26,825
Now returning to that Ujjayi
breath or that ocean sound.

289
00:16:29,889 --> 00:16:31,477
Going inward.

290
00:16:33,962 --> 00:16:37,441
Reverse your circle

291
00:16:37,441 --> 00:16:39,765
and take this 
opportunity before we go

292
00:16:39,765 --> 00:16:43,202
into Downward Dog to just check
out the integrity of your hands.

293
00:16:43,202 --> 00:16:44,570
Your hand to earth connection.

294
00:16:44,570 --> 00:16:46,572
Maybe you need to 
spread the fingertips.

295
00:16:50,943 --> 00:16:52,645
Awesome, then 
come back to center.

296
00:16:52,645 --> 00:16:56,582
Curl the toes under and we're
gonna peel up from the tail so

297
00:16:56,582 --> 00:17:00,553
nice and slow, with your breath,
Downward Facing Dog.

298
00:17:00,553 --> 00:17:02,555
Take your time.

299
00:17:04,557 --> 00:17:09,591
When you get 
up there, continue

300
00:17:09,591 --> 00:17:13,041
moving the hips,
pedal out through the feet.

301
00:17:14,299 --> 00:17:16,664
Let your breath reign here.

302
00:17:16,664 --> 00:17:18,355
So reside in the breath.

303
00:17:18,364 --> 00:17:20,887
Let your breath 
be your main focus.

304
00:17:20,887 --> 00:17:24,277
We have the shape.

305
00:17:24,277 --> 00:17:26,846
Claw through the fingertips.

306
00:17:26,846 --> 00:17:29,649
One more cycle of breath here as
you pedal through the feet and

307
00:17:29,649 --> 00:17:32,190
find what feels good.

308
00:17:32,190 --> 00:17:34,220
And now find stillness.

309
00:17:35,662 --> 00:17:37,831
Close your eyes.

310
00:17:37,831 --> 00:17:40,960
Careful that you're not 
holding in the neck here.

311
00:17:40,960 --> 00:17:43,696
Don't worry about the 
heels coming to the ground.

312
00:17:43,696 --> 00:17:45,698
Stay focused on your breath.

313
00:17:51,337 --> 00:17:54,707
Nice, then slow and steady,
you're gonna bend the knees and

314
00:17:54,707 --> 00:17:56,309
you're just gonna slowly,
nice and easy,

315
00:17:56,309 --> 00:17:59,178
nothing fancy, you're gonna step
the right foot all the way up

316
00:17:59,178 --> 00:18:00,579
and lower the left knee down.

317
00:18:00,579 --> 00:18:03,274
So we're coming 
into a nice low lunge.

318
00:18:04,717 --> 00:18:07,453
Great, then left hand's gonna
come to the earth and you're

319
00:18:07,453 --> 00:18:10,957
gonna inhale, reach the right
fingertips up high to the sky.

320
00:18:10,957 --> 00:18:12,858
So spread 
through the right hand,

321
00:18:12,858 --> 00:18:15,528
right palm, 
right fingertips mindfully and

322
00:18:15,528 --> 00:18:18,297
open up through the chest.

323
00:18:18,297 --> 00:18:21,167
Back toes can be curled 
or pressing into the ground,

324
00:18:21,167 --> 00:18:22,535
yogi's choice.

325
00:18:22,535 --> 00:18:25,246
Inhale, open your heart.
One more breath.

326
00:18:25,246 --> 00:18:28,374
And then on your 
exhale come back to center.

327
00:18:28,374 --> 00:18:32,445
Beautiful. Plant the palms, 
lift the back knee here.

328
00:18:32,445 --> 00:18:35,681
Then inhale, open the chest,
let your heart radiate forward.

329
00:18:35,681 --> 00:18:37,083
Grow light on the fingertips.

330
00:18:37,083 --> 00:18:39,251
Connect to your 
core and then exhale,

331
00:18:39,251 --> 00:18:42,688
plant the palms, 
step it back, Plank Pose.

332
00:18:42,688 --> 00:18:44,890
You got this.

333
00:18:44,890 --> 00:18:45,925
Breathe deep.

334
00:18:45,925 --> 00:18:49,695
Start to wake up all of 
the muscles but also bring

335
00:18:49,695 --> 00:18:53,933
integrity, connection 
to all of the joints.

336
00:18:53,933 --> 00:18:56,135
The way you're placing, 
setting yourself up for

337
00:18:56,135 --> 00:18:57,770
greatness with the hands.

338
00:18:57,770 --> 00:18:59,805
Reaching back through the heels.

339
00:18:59,805 --> 00:19:01,640
You're here for five,
you got it.

340
00:19:01,640 --> 00:19:03,609
Four, lift the heart center up.

341
00:19:03,609 --> 00:19:06,278
Three, two and 
then Downward Dog.

342
00:19:06,278 --> 00:19:07,913
Hips up high 
and back on the one.

343
00:19:07,913 --> 00:19:09,615
Awesome work.

344
00:19:09,615 --> 00:19:11,617
Back to that Ujjayi breath.

345
00:19:13,319 --> 00:19:15,955
If you need to let out 
a big sigh at any moment

346
00:19:15,955 --> 00:19:18,919
through the mouth, do it.

347
00:19:18,919 --> 00:19:20,760
One of the perks of 
the home practice too,

348
00:19:20,760 --> 00:19:23,462
if you're practicing alone,
surprise yourself (huffs),

349
00:19:23,462 --> 00:19:25,557
let something go.

350
00:19:27,610 --> 00:19:29,474
Cool and then nice and 
steady when you're ready,

351
00:19:29,474 --> 00:19:30,953
we're gonna 
bring the left foot up.

352
00:19:30,953 --> 00:19:33,541
Again, nothing fancy.
Just slow and steady.

353
00:19:33,541 --> 00:19:36,281
If you need to use your hand 
to bring your foot up, do it.

354
00:19:36,281 --> 00:19:38,411
And then we'll 
lower the back knee.

355
00:19:38,411 --> 00:19:41,379
Stay present in 
every moment here.

356
00:19:41,379 --> 00:19:43,215
Body's opening up.

357
00:19:43,215 --> 00:19:46,952
Mind and body connecting, yes.

358
00:19:46,952 --> 00:19:48,727
We're off the cell phone.

359
00:19:48,727 --> 00:19:50,782
Beautiful, front knee 
over front ankle.

360
00:19:52,925 --> 00:19:55,494
Using our time wisely.

361
00:19:55,494 --> 00:19:58,130
When you're ready, 
right hand comes to the earth.

362
00:19:58,130 --> 00:20:00,466
Left hip crease pulls back.

363
00:20:00,466 --> 00:20:03,797
And we find our twist.
Nice and open.

364
00:20:03,797 --> 00:20:05,799
Breathing deep here.

365
00:20:11,110 --> 00:20:13,303
Find a softness in the face.

366
00:20:14,745 --> 00:20:15,981
And then one more breath,

367
00:20:15,981 --> 00:20:17,450
really open up 
through the chest.

368
00:20:17,450 --> 00:20:19,118
You got it, 
full body experience.

369
00:20:19,118 --> 00:20:22,704
Breathe wide in all 
four sides of the torso.

370
00:20:22,704 --> 00:20:24,690
And then on an exhale,
release it down.

371
00:20:24,690 --> 00:20:27,018
Awesome, awesome.
Here we go.

372
00:20:27,018 --> 00:20:31,662
Open up through 
the chest. Inhale.

373
00:20:33,352 --> 00:20:35,668
Heart radiates forward.

374
00:20:35,668 --> 00:20:38,170
Awesome, on an exhale you're
gonna lift that back knee.

375
00:20:38,170 --> 00:20:42,030
Plant the palms, step the 
left toes back, Plank Pose.

376
00:20:42,030 --> 00:20:45,044
Really pressing away from the
yoga mat and lifting the heart

377
00:20:45,044 --> 00:20:47,279
center up between 
the shoulder blades.

378
00:20:47,279 --> 00:20:49,849
So you're not dipping down in
the hips or the upper back body

379
00:20:49,849 --> 00:20:53,619
here but rather the whole front
body is really levitating up to

380
00:20:53,619 --> 00:20:55,054
meet the back body.

381
00:20:55,054 --> 00:20:57,089
Reach the heels back.

382
00:20:57,089 --> 00:21:01,360
This is our strengthening moment
today so stick with me here.

383
00:21:01,360 --> 00:21:02,962
Send your gaze straight down.

384
00:21:02,962 --> 00:21:05,498
We're here for five,
breathe deep, you got it.

385
00:21:05,498 --> 00:21:09,034
Four.
Breathe, breathe, breathe.

386
00:21:09,034 --> 00:21:10,336
Three.

387
00:21:10,336 --> 00:21:11,370
Breathe.

388
00:21:11,370 --> 00:21:13,396
Two. Big breath.

389
00:21:13,398 --> 00:21:15,910
One, Downward Dog.
Awesome work.

390
00:21:15,910 --> 00:21:18,740
Hey, look at my 
little downward dog here.

391
00:21:26,652 --> 00:21:29,168
One more big inhale, you got it.

392
00:21:31,357 --> 00:21:35,094
And then exhale, 
slowly lower to the knees.

393
00:21:35,094 --> 00:21:39,465
Swing the legs all the way
around and come back to a seat.

394
00:21:39,465 --> 00:21:41,634
This time with the legs 
all the way out in front.

395
00:21:45,171 --> 00:21:47,006
Great, take a moment 
to really flex your

396
00:21:47,006 --> 00:21:49,141
toes up towards your face.

397
00:21:49,141 --> 00:21:51,043
And again, if you sat on 
a blanket or a towel in the

398
00:21:51,043 --> 00:21:52,978
beginning of class, 
go ahead and grab it now.

399
00:21:52,978 --> 00:21:58,150
Sit up on your bolster.
Makeshift bolster.

400
00:21:58,150 --> 00:21:59,852
Great, hands are 
gonna come to the sides.

401
00:21:59,852 --> 00:22:02,388
Fingertips or palms on the earth
depending on the length of your

402
00:22:02,388 --> 00:22:06,625
arm and your anatomy and then
slowly we'll begin to lift the

403
00:22:06,625 --> 00:22:08,394
heels if we can, 
if not that's okay,

404
00:22:08,394 --> 00:22:11,497
we just want you to engage 
in the tops of the thighs.

405
00:22:11,497 --> 00:22:15,130
Femur really hugging in 
towards the hip socket here.

406
00:22:15,130 --> 00:22:16,602
Dundasana.

407
00:22:18,267 --> 00:22:20,839
Great, breathe.

408
00:22:20,839 --> 00:22:23,409
Think about all 
four sides of the torso.

409
00:22:23,409 --> 00:22:26,979
Lifting and lengthening and
then just like we did at the

410
00:22:26,979 --> 00:22:29,949
beginning of this practice,
use your inhale to find length,

411
00:22:29,949 --> 00:22:35,751
create space and then use your
exhale to let go and ground

412
00:22:35,751 --> 00:22:37,856
in a soft gentle manner.

413
00:22:40,887 --> 00:22:44,563
So sometimes we're super 
stressed out and we don't

414
00:22:44,563 --> 00:22:46,465
realize that we don't need much.

415
00:22:46,465 --> 00:22:51,161
We just need a little 
time and space to let go

416
00:22:51,161 --> 00:22:55,353
and settle into 
the present moment.

417
00:23:00,379 --> 00:23:02,715
Find stillness here for 
one more cycle of breath.

418
00:23:02,715 --> 00:23:04,717
You got it.

419
00:23:06,619 --> 00:23:09,188
Great, then hands are gonna come
back to heart center and as you

420
00:23:09,188 --> 00:23:12,291
do this careful not to round
forward here but think about

421
00:23:12,291 --> 00:23:15,190
your shoulder socket, right,

422
00:23:15,190 --> 00:23:19,396
going around and in and that's

423
00:23:19,396 --> 00:23:22,368
what allows your 
heart to lift up.

424
00:23:22,368 --> 00:23:24,103
Sternum to thumbs.

425
00:23:24,103 --> 00:23:29,441
Inhale in, exhale slowly
dial heart center to the left.

426
00:23:29,441 --> 00:23:32,334
Little wringing out of 
the abdominal organs here

427
00:23:32,334 --> 00:23:35,462
to help you feel good.
Bring it back to center.

428
00:23:36,915 --> 00:23:39,285
Keep breathing and 
over towards the right.

429
00:23:40,527 --> 00:23:43,063
Nice and easy.
Doesn't have to be big move.

430
00:23:43,067 --> 00:23:46,023
And then over to 
center and to the left.

431
00:23:48,827 --> 00:23:50,763
So good for the body 
and then back to center

432
00:23:50,763 --> 00:23:52,765
and one more time.

433
00:23:55,301 --> 00:23:58,018
Awesome. Back to center, 
release the fingertips.

434
00:23:58,018 --> 00:23:59,538
Bring them behind the thighs.

435
00:23:59,538 --> 00:24:02,675
You're gonna pick your knees up
just a bit and then we're gonna

436
00:24:02,675 --> 00:24:04,576
inhale, draw 
the navel in and up.

437
00:24:04,576 --> 00:24:06,912
We call this 
Uddiyana Bandha so actively,

438
00:24:06,912 --> 00:24:08,547
especially if you 
have your belly here,

439
00:24:08,547 --> 00:24:10,949
right, which we 
all do so no judgment.

440
00:24:10,949 --> 00:24:14,687
And in fact, this is a great
moment to say drop the judgment.

441
00:24:14,687 --> 00:24:18,080
Yoga's a great practice for us

442
00:24:18,080 --> 00:24:21,393
to come to terms with how much

443
00:24:21,393 --> 00:24:24,830
of our stress really 
comes from, you know,

444
00:24:24,830 --> 00:24:28,167
our own selves 
being hard on ourself.

445
00:24:28,167 --> 00:24:30,703
So, here's a great moment.

446
00:24:30,703 --> 00:24:32,905
Just a little learning 
moment for all of us.

447
00:24:32,905 --> 00:24:34,506
Bring your hands to your belly.

448
00:24:34,506 --> 00:24:35,674
Love this belly.

449
00:24:35,674 --> 00:24:37,109
Draw the navel in and up.

450
00:24:37,109 --> 00:24:40,849
It's all here, find that power.

451
00:24:40,849 --> 00:24:44,216
And then imagine, hands come
back to the backs of the thighs,

452
00:24:44,216 --> 00:24:47,453
you're gonna go over a 
little beach ball here.

453
00:24:47,453 --> 00:24:52,057
A little any ball. Hey-o.

454
00:24:52,057 --> 00:24:54,727
Right here at the belly, you're
gonna think up and over as you

455
00:24:54,727 --> 00:24:59,028
come into a modified 
Seated Forward Fold.

456
00:25:00,899 --> 00:25:02,935
So we're not just going in
straight in and straight at it.

457
00:25:02,935 --> 00:25:04,937
We're coming 
into this connection,

458
00:25:04,937 --> 00:25:09,541
finding that belly lock and then
lifting the heart up and over to

459
00:25:09,541 --> 00:25:13,531
maybe drape the belly 
over the tops of the thighs.

460
00:25:13,531 --> 00:25:16,815
From here the hands can come
to the earth or to the feet,

461
00:25:16,815 --> 00:25:18,217
yogi's choice.

462
00:25:18,217 --> 00:25:19,885
Try to keep the 
shoulders relaxed,

463
00:25:19,885 --> 00:25:22,087
away from the ears.

464
00:25:22,087 --> 00:25:24,022
And then in time you can 
work to straighten the legs

465
00:25:24,022 --> 00:25:26,024
but I like to start bent.

466
00:25:27,426 --> 00:25:30,062
As you're ready, allow the
weight of the head to relax over

467
00:25:30,062 --> 00:25:33,065
and once again, 
trust yourself, trust me,

468
00:25:33,065 --> 00:25:36,629
trust this practice and this
time by closing your eyes.

469
00:25:40,439 --> 00:25:42,990
Reconnect to that ocean breath.

470
00:25:49,515 --> 00:25:52,618
Connecting to every 
cell of your being here.

471
00:25:55,801 --> 00:25:58,957
Yeah, the breath.

472
00:26:00,991 --> 00:26:03,929
So you should really 
be able to feel the inhale

473
00:26:03,929 --> 00:26:05,931
and then the softening.

474
00:26:07,566 --> 00:26:10,375
Catch a different 
type of wave here.

475
00:26:13,355 --> 00:26:18,068
And again, we create 
a lot of stress

476
00:26:19,303 --> 00:26:22,583
and undue havoc 
on the mind and body

477
00:26:24,375 --> 00:26:27,557
through self-judgment

478
00:26:27,557 --> 00:26:30,977
and a lack of self-care,

479
00:26:30,977 --> 00:26:33,926
self-love so take a 
couple quiet moments here to

480
00:26:33,926 --> 00:26:36,494
just bask in your breath.

481
00:26:36,494 --> 00:26:38,306
Let got of toxicity.

482
00:26:41,468 --> 00:26:45,938
Let go of any place you 
might be holding or gripping.

483
00:26:49,360 --> 00:26:51,710
Particularly the neck.

484
00:26:56,758 --> 00:26:59,304
Yes, and then slowly

485
00:26:59,304 --> 00:27:03,228
bat the eyelashes open, release.

486
00:27:04,790 --> 00:27:07,159
And come all the way up.

487
00:27:07,159 --> 00:27:08,597
Beautiful.
Notice how you feel.

488
00:27:08,602 --> 00:27:11,386
If you feel any 
different from when we started.

489
00:27:11,386 --> 00:27:14,600
And you're gonna use your palms
to come all the way down to the

490
00:27:14,600 --> 00:27:19,805
ground and when you get there,
find what feels good.

491
00:27:19,805 --> 00:27:23,275
So I'm gonna suggest immediately

492
00:27:23,275 --> 00:27:25,776
hugging the knees 
into the chest.

493
00:27:29,882 --> 00:27:32,684
And then from here you can 
lower the feet to the ground

494
00:27:32,684 --> 00:27:36,088
and take a Bridge Pose.

495
00:27:36,088 --> 00:27:38,357
Nice, easy hip bridges.

496
00:27:40,180 --> 00:27:42,661
Or if you're ready for 
relaxation you can go straight

497
00:27:42,661 --> 00:27:44,196
to laying down.

498
00:27:44,196 --> 00:27:45,931
If you're ready 
for Setu Bandhasana,

499
00:27:45,931 --> 00:27:47,199
hug the heels up.

500
00:27:47,199 --> 00:27:50,602
Excuse me, step the 
heels up towards your bum.

501
00:27:50,602 --> 00:27:54,439
Make sure your knees are in
alignment with your thighbone

502
00:27:54,439 --> 00:27:56,375
and the hip points.

503
00:27:56,375 --> 00:27:57,609
Press the palms into the earth.

504
00:27:57,609 --> 00:27:59,645
Here we go, 
toes pointing forward.

505
00:27:59,645 --> 00:28:02,881
Gentle peeling up 
of the hip points.

506
00:28:02,881 --> 00:28:04,783
Think about your sits bones
really reaching towards the

507
00:28:04,783 --> 00:28:05,994
backs of the knees.

508
00:28:05,994 --> 00:28:08,487
Then we're gonna keep it soft
and easy today so bring the

509
00:28:08,487 --> 00:28:11,596
shoulder blades underneath,
open the palms,

510
00:28:11,596 --> 00:28:14,359
and imagine you're 
squeezing a little ball.

511
00:28:14,359 --> 00:28:15,661
There's that ball again.

512
00:28:15,661 --> 00:28:18,096
In-between the inner thighs.

513
00:28:18,096 --> 00:28:21,001
Chest comes to the chin.

514
00:28:21,001 --> 00:28:24,269
And chin to the sky.

515
00:28:24,269 --> 00:28:27,424
Find your breath, chest to chin.

516
00:28:27,424 --> 00:28:29,675
And chin to sky.

517
00:28:30,703 --> 00:28:32,626
Awesome.
Slowly release.

518
00:28:33,827 --> 00:28:36,214
All the way down.

519
00:28:36,214 --> 00:28:39,318
Yeah, let out a big 
sigh just like Benji did.

520
00:28:39,318 --> 00:28:41,620
And when the hips kiss the
ground just windshield wiper the

521
00:28:41,620 --> 00:28:44,222
legs left to right,
nice and easy,

522
00:28:44,222 --> 00:28:46,198
back and forth.
Back and forth.

523
00:28:50,462 --> 00:28:51,797
And eventually 
the legs will come

524
00:28:51,797 --> 00:28:53,632
all the way down to the ground.

525
00:28:53,632 --> 00:28:54,433
You're gonna inhale,

526
00:28:54,433 --> 00:28:56,835
reach the arms all the 
way up and overhead.

527
00:28:56,835 --> 00:28:58,837
Nice full body stretch.

528
00:29:00,872 --> 00:29:03,075
Spread the fingers.

529
00:29:03,075 --> 00:29:04,476
Spread the toes.

530
00:29:06,337 --> 00:29:08,413
Relax through the jaw.

531
00:29:08,413 --> 00:29:11,249
Take one more deep breath in.

532
00:29:11,249 --> 00:29:13,719
And then exhale, 
rain the fingertips down.

533
00:29:13,719 --> 00:29:16,855
We'll come into a 
Corpse Pose here just to reset.

534
00:29:23,446 --> 00:29:28,500
Option here to bring an index
finger to the thumb very lightly

535
00:29:28,500 --> 00:29:32,070
and to part the lips gently.

536
00:29:34,005 --> 00:29:39,109
Now close your eyes and allow
your body to be heavy and still.

537
00:30:07,468 --> 00:30:13,051
Then as you're ready, begin to
wiggle the fingers and the toes.

538
00:30:17,416 --> 00:30:19,084
Then slowly 
bend your right knee,

539
00:30:19,084 --> 00:30:22,154
slide you right foot 
back up to the ground.

540
00:30:22,154 --> 00:30:24,585
Feel your foot on the earth.

541
00:30:24,585 --> 00:30:27,492
And then slowly 
bend the left knee.

542
00:30:27,492 --> 00:30:28,927
Sole of the left 
foot to the ground.

543
00:30:28,927 --> 00:30:30,929
Really feel it connecting.

544
00:30:35,834 --> 00:30:38,870
Take a deep breath in.

545
00:30:38,870 --> 00:30:42,407
On an exhale, draw your navel to
your spine finding your center

546
00:30:42,407 --> 00:30:43,942
as you turn on to one side.

547
00:30:43,942 --> 00:30:46,545
Any side, find 
your fetal position.

548
00:30:46,545 --> 00:30:48,655
Smile.

549
00:30:48,655 --> 00:30:51,349
And then as you use 
your palms to slowly,

550
00:30:51,349 --> 00:30:54,286
with control, 
press back up to a seat.

551
00:30:54,286 --> 00:30:55,954
Leave whatever's 
stressing you out,

552
00:30:55,954 --> 00:30:59,825
anything that might be bothering
you on the ground just to

553
00:30:59,825 --> 00:31:01,689
fertilize back into the earth.

554
00:31:01,689 --> 00:31:04,996
And come up feeling a 
little bit lighter maybe.

555
00:31:04,996 --> 00:31:10,202
Little more open to 
moving in a different way.

556
00:31:10,202 --> 00:31:14,442
Managing, navigating 
things with a little more ease,

557
00:31:14,442 --> 00:31:16,620
a little more grace.

558
00:31:19,745 --> 00:31:21,079
Hands come 
together at the heart.

559
00:31:23,520 --> 00:31:25,697
Sit up nice and tall, 
take a deep breath in.

560
00:31:26,965 --> 00:31:30,489
Just take a moment of 
gratitude for yourself,

561
00:31:30,489 --> 00:31:33,030
for doing this practice,
taking the time.

562
00:31:38,997 --> 00:31:40,532
And we finish by bringing the

563
00:31:40,532 --> 00:31:43,935
thumbs right up 
to the third eye.

564
00:31:43,935 --> 00:31:46,297
Take in a nice, big inhale in.

565
00:31:46,297 --> 00:31:49,137
And then using 
your exhale to bow.

566
00:31:51,762 --> 00:31:55,047
Namaste.

567
00:31:55,050 --> 00:31:59,169
(gentle music)