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what's up everyone welcome to yoga with

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Adriene I'm Adriene and it's time for a

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little you time we have a yoga practice

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for stress relief this is a practice

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that will relieve tension in the body

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but also provide a nice little energetic

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cleanse so put on some comfy clothes and

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hop on your mat for little yoga for

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stress relief

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all right my friends so today we're

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going to begin in an easy cross-legged

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position you can cross the ankles here

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you can sit up on a blanket or a block

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lift the hips especially if you feel

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like you're creating this shape in your

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body and there's a strain lift the hips

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up so you have a little more of a

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fighting chance another option of course

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is to bring one ankle in front of the

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other and then if you fancy you can

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bring that ankle up towards the front of

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the hip crease for a little half Lotus

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or maybe you're warmed up and you want

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to start your practice today with me and

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Lotus so as you can see we have the

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options always options here on the mat

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for me that's what find what feels good

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means so find what feels good come to a

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nice comfortable seated position and

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we'll just take a second to drop the

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chin into the chest relax the weight of

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the head over and relax the palms gently

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on the knees or the tops of the thighs

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close your eyes now

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so you can take a break from looking at

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the video here and just drop the weight

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of the head over go ahead and let the

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shoulders round and begin to notice your

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breath so you might be wondering right

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now did I pick the right video should I

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do something else should I change my

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clothes I really have time for this and

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just give yourself permission to be here

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in this moment trust that you chose the

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right video it is valuable to take the

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time here and we begin to release and

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relax into the moment bring your

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awareness to the space between your

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navel and your spine cultivate a little

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energy there as you draw a line up

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through the center channel the body and

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begin to roll up again you can open the

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gaze here to just take a peek at the

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video otherwise trust yourself here as

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we roll up nice and tall

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coming into sukhasana

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or the pose of ease relax your jaw

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find the length through the crown of the

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head and then just edit enter

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energetically rooting down through the

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sit bones I got super relaxed there

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creating space from the crown of the

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head down through the tail now nothing

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fancy here again you can close your eyes

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keep the gaze soft here just listen to

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the sound of my voice as we begin to

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notice the breath it's really quite

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lovely right when I said that I hear the

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wind chimes on my front stoop that's one

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of the things I love about yoga and yoga

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practice is as my practice unfolds so

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does my awareness to my capacity to see

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feel experience things in the moment is

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truly awesome so here we are

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chillin checking in with the breath just

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noticing the natural rhythm the natural

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ebb and flow and you'll find by just

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bringing our awareness to it we begin to

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experience it a little different than

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the moment before

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and you might begin to deepen your

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breath here

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perhaps seeing if you can extend that

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inhalation making it a little bit longer

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perhaps a little bit smoother and then

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seeing if you can extend that exhale

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making it a little bit longer so perhaps

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just when you feel like you've pushed

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all the air out you extend the exhale a

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little more

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just going to spend a couple more

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moments here if you're familiar with

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alternate nostril breathing this is

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another great breath or pranayama

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practice that you might choose to do

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right now for the next couple beats

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super relaxing and we have a video on

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that you might also connect to your you

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je breath which we also have a video for

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beginning this stress relief practice

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with a little pranayama

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all right good wherever you are keep

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this conversation with the breath going

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and if you're new to the practice just

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keep noticing your breath let that be

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the pranayama for today keep it going

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here

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soft gaze as we open the eye is nice and

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soft if they aren't already I'm just

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going to really slowly begin to move the

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shoulders keep it Sencha low and by that

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I mean keep it soft and easy looping the

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shoulders forward up and back the

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fingertips and palms can begin to soften

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here and keep deepening the breath

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create one more at this time we loop the

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shoulders forward up and back for a

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moment here we just continue squeezing

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shoulders up towards the ears squeeze

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squeeze squeeze squeeze squeeze take a

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deep breath in and exhale dropping down

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through the elbows awesome two more just

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like that inhale drawing the shoulder

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blades forward and the shoulders up

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towards the ears we squeeze squeeze

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squeeze squeeze squeeze and on an exhale

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find your breath release yeah baby one

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more inhale forward up we squeeze it in

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squeeze squeeze squeeze then exhale

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release awesome bring the palms together

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at the heart

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namaste interlace the fingertips press

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the palms forward up and back so

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whatever is stressing you out you don't

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even need to ID it right now identify

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with it just choose to let it go in fact

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you might repeat out loud if you feel

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comfortable I choose to let it go or you

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can say it quietly in your head I choose

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to release letting go of that which no

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longer serves you perhaps letting go of

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the day thus far as we crawl up the side

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body here nice and easy shoulder blades

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are drawing down the back keep breathing

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and we'll come back to Center stillness

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inhale carve a line with the nose

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forward up and back look up take a deep

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breath in and exhale break free

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get-out-of-jail-free card here in yoga

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again letting go

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that which is no longer serving you all

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right maybe shake it out again just in

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case you didn't catch my drift before

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choose to let it go

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inhaling deeply through the nose exhale

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completely through the mouth then we'll

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spread the palms wide and dive forward

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onto all fours take it nice and slow

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this practice is about nurturing your

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soul and stretching the body perhaps you

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also are interested in getting a workout

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too so but consider how important it is

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to work mind body and soul I know that

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sounds so cheesy but I couldn't get

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behind that anymore I just I stick stick

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with it okay so here we go coming to all

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fours so what that means is you know you

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can have your cake and eat it too a year

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on the mat working the muscles

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stretching the muscles nurturing the

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joints but also your spirit your soul so

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you can move nice and slow you were just

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going to send the hips a little left to

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right nothin fancy knees are directly

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underneath the hip points wrists are

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directly underneath the shoulders

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great then I'm going to curl the toes

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under walk the palms forward and send it

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back sit bone to heel belly comes to the

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tops of the thighs and I bow forward

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here and kind of surrender you might

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feel a nice release in the upper back

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body sometimes a little pop for me in

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the upper back body feels good forehead

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may hover here or it might come to the

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red to rest on the mat scuse me then

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keep your palms spread wide here my

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friends relax your shoulders down

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breathing into the armpit chest here

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using the breath to expand through the

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chest the lungs ribcage widens with each

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inhale little Yoga for the feet here

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perhaps you've been on your feet all day

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stretching the feet or perhaps you just

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woke up in the feet are a little swollen

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they need some love so breathe into the

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soles of the feet one more breath here

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as we

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render and then on an exhale gently

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travel back up to tabletop position

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we're going to come onto the tops of the

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feet here walk the wrists back

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underneath the shoulders cat cow nice

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juicy yummy cat cow ears we drop the

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belly we loop the shoulders tail bone

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and Mike pack rocks up towards the sky

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and we open the chest open the throat if

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you're into the chakras here you can

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kind of connect to that area of the body

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notice the sensations there's pay

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attention as you breathe I'm doing a

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little Stevie Wonder year as we rock

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back and core almost says Stevie Nicks

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that would have an embarrassing and then

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curling the tailbone under we begin to

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travel up the spine arching the back

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here pressing away from the foundation

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as I draw my chin to my chest and find a

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little organic movement here as I speak

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my soft relaxing loose into the

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microphone for you right now you're off

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on your own

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inhaling scooping the belly finding the

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most serving yummy juicy cat cow for you

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so move at your own pace find a rhythm

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that feels good maybe it's super snail

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pace today maybe it's a little more

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Swift and permission to break the rules

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here kind of find a rock back and forth

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create different lines with the spine or

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maybe you're just a more traditional

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yoga you want to stick with this

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traditional cat town please do

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and when you feel like you've had a nice

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check in with the spine in the side body

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we're going to drop the elbows just

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where the palms were so now paying

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attention to alignment still the elbows

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and the wrists are in line and then we

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have the shoulders stacked over the

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elbows great rock your pelvis tail up

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towards the sky give it a little wiggle

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waggle and then walk the knees back long

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stretch in the front body here as we

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melt the heart down and once again

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surrender this practice is really about

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surrender letting go so you can rock the

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hips a little side to side if the

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shoulders are tight you don't have to

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bring the forehead all the way to the

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mat you can kind of chill here and just

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notice the elbows usually tend to want

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to come out here so keep them in line

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check and breathe heart to earth pose on

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a hatha awesome sweet surrender half of

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you were just like that's not very

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stress relieving Adriene great curl the

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toes under from here my friends draw the

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navel up towards the spine slowly we're

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going to bring it all the way back

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through and then lower onto the hips and

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then the belly so we come into a sneak

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pose series here and again stress relief

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surrender

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shedding of the day thus far letting go

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of that which no longer serves you see

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the theme here so focus on that exhale

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here my friends let it go create some

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space again you don't have to identify

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right now or ever really after this

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moment what it is that's maybe bringing

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toxic thoughts or energy into your world

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maybe what's creating a bit of a weight

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in your life just shed it shed the

275
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weight so palms come underneath the

276
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shoulders we zip the legs up tight here

277
00:14:48,970 --> 00:14:51,490
press the pelvis into the earth tops of

278
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the feet kiss the mat

279
00:14:52,970 --> 00:14:56,210
ah great loop the shoulders elbows pull

280
00:14:56,210 --> 00:14:59,030
back behind engage foundation without

281
00:14:59,030 --> 00:15:00,680
clenching the buttocks tight so there's

282
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a way to do that just play with that

283
00:15:01,940 --> 00:15:05,570
here whatever that means to you keep the

284
00:15:05,570 --> 00:15:07,820
crown of the head extended you can move

285
00:15:07,820 --> 00:15:09,530
from looking at the video now to sending

286
00:15:09,530 --> 00:15:11,480
your gaze straight down as we inhale in

287
00:15:11,480 --> 00:15:15,700
exhale lift up just halfway baby Cobra

288
00:15:15,700 --> 00:15:17,900
now I like to work you know in a more

289
00:15:17,900 --> 00:15:19,700
vinyasa style flow but today we're going

290
00:15:19,700 --> 00:15:22,100
to hold it here using the breath to move

291
00:15:22,100 --> 00:15:30,860
within the posture keep the back of the

292
00:15:30,860 --> 00:15:33,260
neck nice and long find your breath my

293
00:15:33,260 --> 00:15:42,970
friends keep pulling the elbows back

294
00:15:44,320 --> 00:15:47,120
and one more breath we might go

295
00:15:47,120 --> 00:15:50,090
hands-free opening the palms up towards

296
00:15:50,090 --> 00:15:54,350
the heavens and then exhale palms

297
00:15:54,350 --> 00:15:56,930
release and we slowly lower down great

298
00:15:56,930 --> 00:15:59,030
turn onto your right ear send the

299
00:15:59,030 --> 00:16:00,710
fingertips down towards the bottom edge

300
00:16:00,710 --> 00:16:02,540
of your mat bring the two big toes

301
00:16:02,540 --> 00:16:04,610
together widen the heels so let the

302
00:16:04,610 --> 00:16:09,260
heels open out and reach LLL go ahead

303
00:16:09,260 --> 00:16:10,460
and shake the hips a little left to

304
00:16:10,460 --> 00:16:12,550
right

305
00:16:17,750 --> 00:16:20,089
once again we come back to Center zip

306
00:16:20,089 --> 00:16:22,819
the legs up press near foundation palms

307
00:16:22,819 --> 00:16:25,670
come underneath the shoulders inhale in

308
00:16:25,670 --> 00:16:28,970
exhale we lift maybe we come a little

309
00:16:28,970 --> 00:16:33,949
bit taller this time or maybe not and we

310
00:16:33,949 --> 00:16:35,360
draw the arches of the feet together we

311
00:16:35,360 --> 00:16:38,360
press into the tops of the feet and now

312
00:16:38,360 --> 00:16:40,490
I would say I guess let's hold here for

313
00:16:40,490 --> 00:16:42,319
a couple breaths but no holding my

314
00:16:42,319 --> 00:16:43,790
friends use your breath to move within

315
00:16:43,790 --> 00:16:54,379
the posture if you're feeling any

316
00:16:54,379 --> 00:16:55,730
fuzziness in the lower back

317
00:16:55,730 --> 00:16:57,680
press that pubic bone down to the earth

318
00:16:57,680 --> 00:17:00,609
find your foundation

319
00:17:04,720 --> 00:17:13,970
one more breath and exhale we gently

320
00:17:13,970 --> 00:17:15,829
release come on to the left here this

321
00:17:15,829 --> 00:17:18,169
time fingertips draw down and we bring

322
00:17:18,169 --> 00:17:20,000
the two big toes together opening the

323
00:17:20,000 --> 00:17:22,130
heels and shake the booty the hips a

324
00:17:22,130 --> 00:17:25,360
little left to right relax

325
00:17:27,250 --> 00:17:30,830
on your next inhale draw the head the

326
00:17:30,830 --> 00:17:33,350
hearts back to Center palms come

327
00:17:33,350 --> 00:17:35,600
underneath the shoulders we curl the

328
00:17:35,600 --> 00:17:37,940
toes under and we come back to all fours

329
00:17:37,940 --> 00:17:42,710
yeahmaybe great knees come wide as the

330
00:17:42,710 --> 00:17:45,260
mat now two big toes again kissing

331
00:17:45,260 --> 00:17:47,750
together moving in a circle here if

332
00:17:47,750 --> 00:17:50,720
you're a family member yoga with Adriene

333
00:17:50,720 --> 00:17:52,760
family member you know this one is one

334
00:17:52,760 --> 00:17:54,049
of my favorites we're going to inhale

335
00:17:54,049 --> 00:17:56,780
come forward moving in a circle exhale

336
00:17:56,780 --> 00:17:59,679
around and back so here we begin to

337
00:17:59,679 --> 00:18:01,850
create a full body experience if we

338
00:18:01,850 --> 00:18:03,409
haven't already checking with the neck

339
00:18:03,409 --> 00:18:07,730
the shoulders the hip creases the

340
00:18:07,730 --> 00:18:09,570
ribcage

341
00:18:09,570 --> 00:18:12,020
feel free to pad the knees if you need

342
00:18:12,020 --> 00:18:14,370
reversing your circle finding your

343
00:18:14,370 --> 00:18:17,700
breath tactile variation here are drunk

344
00:18:17,700 --> 00:18:24,809
cat cows we move in a circle and then

345
00:18:24,809 --> 00:18:26,429
we'll inhale come all the way back up

346
00:18:26,429 --> 00:18:28,820
walk the knees underneath the hip points

347
00:18:28,820 --> 00:18:31,710
walk the palms out in front curl the

348
00:18:31,710 --> 00:18:33,750
toes under and send it up to our first

349
00:18:33,750 --> 00:18:35,429
downward dog here together downward

350
00:18:35,429 --> 00:18:39,350
facing dog here we go so nice and slow

351
00:18:39,350 --> 00:18:42,649
peddling two feet

352
00:18:43,190 --> 00:18:46,290
pedal one foot and then the other create

353
00:18:46,290 --> 00:18:47,880
space between the tops of the shoulders

354
00:18:47,880 --> 00:18:50,880
in the ears yourself a little toe

355
00:18:50,880 --> 00:18:54,990
massage hey-oh some youtubers are going

356
00:18:54,990 --> 00:18:57,260
to love that

357
00:18:58,309 --> 00:19:01,530
and then we find stillness here for a

358
00:19:01,530 --> 00:19:03,330
couple breaths downward facing dog

359
00:19:03,330 --> 00:19:04,950
keep the knees bent as generously as

360
00:19:04,950 --> 00:19:08,600
feels good tops of the thighs spiral in

361
00:19:08,600 --> 00:19:11,700
again shoulder blades drawing in and

362
00:19:11,700 --> 00:19:13,500
together as we find that sweet spiral

363
00:19:13,500 --> 00:19:16,320
lots of space between the earlobes and

364
00:19:16,320 --> 00:19:19,559
the tops of the shoulders one more

365
00:19:19,559 --> 00:19:21,690
breath here careful not to crash down

366
00:19:21,690 --> 00:19:23,160
into your wrists but find that upward

367
00:19:23,160 --> 00:19:25,910
current of energy

368
00:19:40,320 --> 00:19:46,240
one more breath awesome my friends then

369
00:19:46,240 --> 00:19:48,880
slowly will lower the knees back down to

370
00:19:48,880 --> 00:19:49,420
the earth

371
00:19:49,420 --> 00:19:51,490
kiss the two big toes together Wow and

372
00:19:51,490 --> 00:19:53,020
wide in the knees once again is why

373
00:19:53,020 --> 00:19:55,480
isn't that great spiral your fingertips

374
00:19:55,480 --> 00:19:58,240
now in towards ya we'll take a second to

375
00:19:58,240 --> 00:19:59,920
stretch through the arms now again you

376
00:19:59,920 --> 00:20:01,390
might collapse down here for a moment

377
00:20:01,390 --> 00:20:03,730
but then just does anything find that

378
00:20:03,730 --> 00:20:05,170
upward current of energy as you press

379
00:20:05,170 --> 00:20:07,680
into the fingerprints

380
00:20:07,680 --> 00:20:12,190
hello breathe here you might Rock a

381
00:20:12,190 --> 00:20:16,020
little front and back if that feels good

382
00:20:22,210 --> 00:20:24,789
and then slowly one palm at a time we

383
00:20:24,789 --> 00:20:29,019
release nice and slow cool curl the toes

384
00:20:29,019 --> 00:20:30,730
under here keep the sit bones lifted

385
00:20:30,730 --> 00:20:32,110
we're going to walk the palms forward

386
00:20:32,110 --> 00:20:34,749
hang with me here great press away from

387
00:20:34,749 --> 00:20:36,399
the earth so I broaden through the

388
00:20:36,399 --> 00:20:37,840
shoulder blades you can imagine the two

389
00:20:37,840 --> 00:20:41,110
shoulder blades going left to right as

390
00:20:41,110 --> 00:20:43,539
you press away from the mat great then

391
00:20:43,539 --> 00:20:44,909
reach your right fingertips forward

392
00:20:44,909 --> 00:20:46,840
lengthen through the right side body

393
00:20:46,840 --> 00:20:49,179
keep that length or at least the

394
00:20:49,179 --> 00:20:50,499
awareness as we bring the right

395
00:20:50,499 --> 00:20:53,019
fingertips in and underneath the bridge

396
00:20:53,019 --> 00:20:55,210
of the left arm so sometimes we do this

397
00:20:55,210 --> 00:20:56,529
stretch with the sit bones back today

398
00:20:56,529 --> 00:20:59,470
we're to keep the sit bones lifted it's

399
00:20:59,470 --> 00:21:00,879
like a little twerk movement which I

400
00:21:00,879 --> 00:21:03,669
will never do don't do that aging in and

401
00:21:03,669 --> 00:21:05,080
underneath the bridge of the left arm

402
00:21:05,080 --> 00:21:07,090
here we go we come to rest on the right

403
00:21:07,090 --> 00:21:12,190
ear my friends and we find our breath if

404
00:21:12,190 --> 00:21:13,570
it feels better to come on to the tops

405
00:21:13,570 --> 00:21:15,309
of the feet you can sometimes having

406
00:21:15,309 --> 00:21:16,929
that the toes there just kind of helps

407
00:21:16,929 --> 00:21:19,869
with stability so we're breathing into

408
00:21:19,869 --> 00:21:22,929
the upper back body when we get situated

409
00:21:22,929 --> 00:21:27,070
we might close our eyes for a deeper

410
00:21:27,070 --> 00:21:28,899
stretch you can lift that left elbow and

411
00:21:28,899 --> 00:21:30,549
press into the left fingertips or the

412
00:21:30,549 --> 00:21:34,929
left palm breathing into that upper back

413
00:21:34,929 --> 00:21:42,369
body finding nice smooth exhalation stay

414
00:21:42,369 --> 00:21:45,669
here really using that exhale to find

415
00:21:45,669 --> 00:21:49,600
your twist using that inhale to inflate

416
00:21:49,600 --> 00:21:54,490
the upper back body stay here if you're

417
00:21:54,490 --> 00:21:55,960
feeling a little more adventurous today

418
00:21:55,960 --> 00:21:59,019
when I have some fun connect to your

419
00:21:59,019 --> 00:22:02,799
Center navel to spine and then begin to

420
00:22:02,799 --> 00:22:06,309
slide the left toes out long little

421
00:22:06,309 --> 00:22:07,690
deeper stretch here also just

422
00:22:07,690 --> 00:22:09,580
challenging the body to create a full

423
00:22:09,580 --> 00:22:11,590
body experience so if you don't create

424
00:22:11,590 --> 00:22:13,330
that full body experience connecting to

425
00:22:13,330 --> 00:22:14,559
your Center chances are you're going to

426
00:22:14,559 --> 00:22:19,659
topple over so sometimes it's nice or

427
00:22:19,659 --> 00:22:22,179
it's fun rather to throw ourselves off

428
00:22:22,179 --> 00:22:24,159
balance and practice so that we can

429
00:22:24,159 --> 00:22:31,200
connect a little deeper breathe here

430
00:22:31,360 --> 00:22:33,590
some people lived here I feel like it

431
00:22:33,590 --> 00:22:35,420
adds unnecessary pressure to that

432
00:22:35,420 --> 00:22:37,880
shoulder we don't need to take it too

433
00:22:37,880 --> 00:22:42,260
far now find that sit bone to heel

434
00:22:42,260 --> 00:22:43,880
connection stretching through the back

435
00:22:43,880 --> 00:22:49,250
leg and then if your leg is out reel it

436
00:22:49,250 --> 00:22:52,910
back in and use your left palm to gently

437
00:22:52,910 --> 00:22:56,660
press back up to Center and we don't

438
00:22:56,660 --> 00:22:58,750
want to take it on to the other side

439
00:22:58,750 --> 00:23:02,900
walking the palms forward now would be a

440
00:23:02,900 --> 00:23:04,910
good chance to check in with your breath

441
00:23:04,910 --> 00:23:09,320
if you have lost that conversation pour

442
00:23:09,320 --> 00:23:11,450
another glass of wine it's a metaphor

443
00:23:11,450 --> 00:23:16,810
and reaching the left fingertips forward

444
00:23:16,810 --> 00:23:19,100
keep length release awareness on the

445
00:23:19,100 --> 00:23:20,960
left side body as we come in and now

446
00:23:20,960 --> 00:23:22,840
underneath the ridge of the right arm

447
00:23:22,840 --> 00:23:25,970
now I'll turn my head away from camera

448
00:23:25,970 --> 00:23:29,360
for a second and we shall come to rest

449
00:23:29,360 --> 00:23:33,650
on the left ear again lift that right

450
00:23:33,650 --> 00:23:35,210
elbow up if you want to go a little bit

451
00:23:35,210 --> 00:23:38,720
deeper and use your breath again to move

452
00:23:38,720 --> 00:23:47,720
in the asana so we carry a lot of stress

453
00:23:47,720 --> 00:23:51,170
tension energy in these shoulders and in

454
00:23:51,170 --> 00:23:56,510
the back use your breath to do a little

455
00:23:56,510 --> 00:23:59,450
energetic sweep in the shoulders in the

456
00:23:59,450 --> 00:24:01,780
back body

457
00:24:04,310 --> 00:24:05,810
same thing on this side if you're

458
00:24:05,810 --> 00:24:08,240
feeling a little adventurous curl the

459
00:24:08,240 --> 00:24:10,160
toes under slide the right toes back

460
00:24:10,160 --> 00:24:12,410
make sure to bring awareness to your

461
00:24:12,410 --> 00:24:14,420
center here so you don't topple over

462
00:24:14,420 --> 00:24:19,280
this way and finding that sit bone to

463
00:24:19,280 --> 00:24:32,510
heel connection here one more breath in

464
00:24:32,510 --> 00:24:39,170
this parents' and twist and then if the

465
00:24:39,170 --> 00:24:41,590
right leg is out slowly reel it back in

466
00:24:41,590 --> 00:24:46,180
and we shall unravel back to Center

467
00:24:46,180 --> 00:24:50,030
great walk the palms forward walk the

468
00:24:50,030 --> 00:24:52,040
knees in and send it up to your downward

469
00:24:52,040 --> 00:24:52,670
facing dog

470
00:24:52,670 --> 00:24:57,170
otto woke up three breaths here bring

471
00:24:57,170 --> 00:24:58,630
the two big toes together

472
00:24:58,630 --> 00:25:01,460
imagine the tops of the thighs spiraling

473
00:25:01,460 --> 00:25:04,160
in as we press away from the earth again

474
00:25:04,160 --> 00:25:08,080
three breath cycles

475
00:25:25,230 --> 00:25:27,880
sweet bend the knees generously and

476
00:25:27,880 --> 00:25:29,500
we're going to step or hop the feet to

477
00:25:29,500 --> 00:25:32,740
the center of the mat cool I'm going to

478
00:25:32,740 --> 00:25:33,669
turn towards you

479
00:25:33,669 --> 00:25:35,770
feet hip-width apart or flush together

480
00:25:35,770 --> 00:25:36,850
it doesn't matter as we come into

481
00:25:36,850 --> 00:25:39,429
forward fold grab the elbows Rock a

482
00:25:39,429 --> 00:25:41,200
little side to side shake the head yes

483
00:25:41,200 --> 00:25:45,490
and no find that butt Abunda maybe

484
00:25:45,490 --> 00:25:47,049
spreading awareness through all four

485
00:25:47,049 --> 00:25:50,890
corners of the feet rooting down through

486
00:25:50,890 --> 00:25:54,279
the ball joint to that pinky toe rooting

487
00:25:54,279 --> 00:25:55,870
down through that big toe mound in the

488
00:25:55,870 --> 00:26:01,240
back two corners of the heels this is a

489
00:26:01,240 --> 00:26:03,460
cooling calming posture go ahead and

490
00:26:03,460 --> 00:26:06,390
release the fingertips and just hang

491
00:26:06,390 --> 00:26:09,399
again I choose to let go of that which

492
00:26:09,399 --> 00:26:12,010
is no longer serving me create space

493
00:26:12,010 --> 00:26:17,679
welcome welcome in the new joy the new

494
00:26:17,679 --> 00:26:22,960
opportunity new love you name it great

495
00:26:22,960 --> 00:26:24,460
bring the palms to the tops of the feet

496
00:26:24,460 --> 00:26:27,279
on your next breath in in inhale halfway

497
00:26:27,279 --> 00:26:30,760
lift long beautiful neck here loop the

498
00:26:30,760 --> 00:26:34,299
shoulders pull the elbows back soften

499
00:26:34,299 --> 00:26:37,990
through the knees so we're creating kind

500
00:26:37,990 --> 00:26:39,909
of an L shape here in the body navel

501
00:26:39,909 --> 00:26:42,010
draws up towards the spine sit bones

502
00:26:42,010 --> 00:26:43,960
extend towards the back edge of your mat

503
00:26:43,960 --> 00:26:46,149
as the crown of the head reaches past

504
00:26:46,149 --> 00:26:49,830
the front create one more breath here

505
00:26:49,830 --> 00:26:55,649
and exhale slide it down

506
00:26:55,649 --> 00:26:58,570
great going for a nice juicy beautiful

507
00:26:58,570 --> 00:27:01,299
yoga roll-up tuck your chin into your

508
00:27:01,299 --> 00:27:04,600
chest press into your feet and enjoy

509
00:27:04,600 --> 00:27:08,380
this move as we slowly roll it up to

510
00:27:08,380 --> 00:27:10,770
Mountain

511
00:27:15,750 --> 00:27:18,450
slowly lengthening the tailbone down as

512
00:27:18,450 --> 00:27:21,990
you lift your heart up finding length

513
00:27:21,990 --> 00:27:23,730
through the front body as you ground

514
00:27:23,730 --> 00:27:25,649
down through the back body maybe you

515
00:27:25,649 --> 00:27:28,889
take a couple shoulder loops here maybe

516
00:27:28,889 --> 00:27:31,049
if the neck is tight you draw a couple

517
00:27:31,049 --> 00:27:33,389
circles with the nose one way and then

518
00:27:33,389 --> 00:27:40,440
the other so every body is different so

519
00:27:40,440 --> 00:27:43,610
make your practice yours

520
00:27:43,610 --> 00:27:51,269
super important it's also the joy of

521
00:27:51,269 --> 00:27:54,000
doing yoga at home as you can really

522
00:27:54,000 --> 00:27:58,409
make healers I just mean you can

523
00:27:58,409 --> 00:28:01,470
personalize it with a different sense of

524
00:28:01,470 --> 00:28:05,580
freedom okey doke we're going to bring

525
00:28:05,580 --> 00:28:08,700
the feet together now you can keep a

526
00:28:08,700 --> 00:28:12,210
little space between the two heels as

527
00:28:12,210 --> 00:28:16,559
opposed to the three heels great then

528
00:28:16,559 --> 00:28:17,789
we'll bring the palms together at the

529
00:28:17,789 --> 00:28:19,710
heart inhale lift the sternum to the

530
00:28:19,710 --> 00:28:21,330
thumbs draw energy up through the arches

531
00:28:21,330 --> 00:28:24,049
of the feet press away from the earth

532
00:28:24,049 --> 00:28:26,759
create more space between the crown of

533
00:28:26,759 --> 00:28:28,529
the head and the tail so we can find

534
00:28:28,529 --> 00:28:30,179
that opposition here as we lift up

535
00:28:30,179 --> 00:28:32,370
through the crown ground down through

536
00:28:32,370 --> 00:28:38,909
the shoulder blades elbows heels then

537
00:28:38,909 --> 00:28:42,419
open your eyes to a soft gaze or take

538
00:28:42,419 --> 00:28:44,250
your eyes from the video downward to a

539
00:28:44,250 --> 00:28:45,779
soft gaze maybe past the nose as you

540
00:28:45,779 --> 00:28:50,340
bend your knees hold on to a soft focus

541
00:28:50,340 --> 00:28:52,590
here maybe a Drishti focal point out in

542
00:28:52,590 --> 00:28:55,139
front as we lift the right heel kind of

543
00:28:55,139 --> 00:28:57,809
pony that right knee up stay down nice

544
00:28:57,809 --> 00:28:59,940
and low as we cross the right leg over

545
00:28:59,940 --> 00:29:02,399
the left now if you want to hook that

546
00:29:02,399 --> 00:29:04,169
ankle on Eagle legs you totally can

547
00:29:04,169 --> 00:29:05,580
otherwise we just kind of like an eagle

548
00:29:05,580 --> 00:29:08,279
variation here as we point through that

549
00:29:08,279 --> 00:29:10,529
right toe and sink down through the sit

550
00:29:10,529 --> 00:29:15,960
bones great stay where you are lifting

551
00:29:15,960 --> 00:29:17,580
the sternum to the thumbs or if you're

552
00:29:17,580 --> 00:29:19,289
feeling frisky spread the fingertips

553
00:29:19,289 --> 00:29:21,539
wide reach the palms up towards the sky

554
00:29:21,539 --> 00:29:23,669
if the shoulders are tight bend the

555
00:29:23,669 --> 00:29:25,919
elbows give yourself nice spaciousness

556
00:29:25,919 --> 00:29:28,950
here shoulder blades are drawing in and

557
00:29:28,950 --> 00:29:30,600
on the back as we hold our balance here

558
00:29:30,600 --> 00:29:32,580
and again as that standing leg gets

559
00:29:32,580 --> 00:29:33,750
tired we're going to want to come up

560
00:29:33,750 --> 00:29:36,120
but sink deep my friends get a little

561
00:29:36,120 --> 00:29:43,080
dirty here now find your breath two more

562
00:29:43,080 --> 00:29:44,850
breaths cycles in and out here we got

563
00:29:44,850 --> 00:29:46,559
this spread the fingertips and

564
00:29:46,559 --> 00:29:49,440
celebration of you welcome that heat

565
00:29:49,440 --> 00:29:51,630
burning away again the stress the

566
00:29:51,630 --> 00:29:55,380
anxiety letting go of any BS and

567
00:29:55,380 --> 00:30:02,639
creating space with each inhale great

568
00:30:02,639 --> 00:30:04,320
draw your navel to your spine lift the

569
00:30:04,320 --> 00:30:06,360
right knee up interlace the fingertips

570
00:30:06,360 --> 00:30:07,860
so if they're up overhead bring them

571
00:30:07,860 --> 00:30:09,210
down if they're at the heart and release

572
00:30:09,210 --> 00:30:11,159
them and we're going to catch that right

573
00:30:11,159 --> 00:30:13,139
knee in here we're going to stand tall

574
00:30:13,139 --> 00:30:15,360
through the left leg and squeeze the

575
00:30:15,360 --> 00:30:17,730
right knee up towards the heart smile

576
00:30:17,730 --> 00:30:19,440
you can point and flex that right foot

577
00:30:19,440 --> 00:30:22,350
maybe you rotate the ankle lift your

578
00:30:22,350 --> 00:30:24,149
heart so plug in with your heart again

579
00:30:24,149 --> 00:30:28,559
let go of your troubles forget your

580
00:30:28,559 --> 00:30:31,710
troubles come on get happy great one

581
00:30:31,710 --> 00:30:34,880
more breath and then exhale we release

582
00:30:34,880 --> 00:30:37,740
Mountain Pose open your palms just check

583
00:30:37,740 --> 00:30:39,480
in notice the difference between right

584
00:30:39,480 --> 00:30:43,820
side and left side of the body

585
00:30:47,750 --> 00:30:51,360
smile don't take yoga so seriously that

586
00:30:51,360 --> 00:30:53,730
was harder for you shake it off let's

587
00:30:53,730 --> 00:30:55,980
try again if it was easy for you rock on

588
00:30:55,980 --> 00:30:57,540
let's do it again anyway here we go

589
00:30:57,540 --> 00:30:59,550
palms come together at the heart as we

590
00:30:59,550 --> 00:31:05,730
exhale we bend the knees so get low get

591
00:31:05,730 --> 00:31:08,640
low shorty lift the sternum to the

592
00:31:08,640 --> 00:31:10,260
thumbs find your breath

593
00:31:10,260 --> 00:31:11,760
once again peeling so we're not just

594
00:31:11,760 --> 00:31:13,500
lifting the left leg over like we do

595
00:31:13,500 --> 00:31:15,000
enough hoisting the body around all day

596
00:31:15,000 --> 00:31:17,730
so no yoga robots here move nice and

597
00:31:17,730 --> 00:31:21,860
slow as you peel that left foot up and

598
00:31:21,860 --> 00:31:24,510
then when you're ready up and over and

599
00:31:24,510 --> 00:31:26,400
able to spine so finding your Center

600
00:31:26,400 --> 00:31:28,500
again you can totally hook Eagle legs

601
00:31:28,500 --> 00:31:35,460
here you rebel you eagle lift your

602
00:31:35,460 --> 00:31:38,010
sternum to your thumbs all right we'll

603
00:31:38,010 --> 00:31:40,350
find a soft focus here as we focus in I

604
00:31:40,350 --> 00:31:42,059
stopped making bad jokes as we lengthen

605
00:31:42,059 --> 00:31:44,610
through the crown of the head again

606
00:31:44,610 --> 00:31:49,080
using the inhale to create space using

607
00:31:49,080 --> 00:31:51,120
the exhale to maybe drop the sit bones a

608
00:31:51,120 --> 00:31:54,929
little lower now palms can stay here

609
00:31:54,929 --> 00:31:57,600
Anjali mudra at the heart or we can fly

610
00:31:57,600 --> 00:31:59,309
the fingertips up against spreading them

611
00:31:59,309 --> 00:32:02,460
nice and wide lengthening the tailbone

612
00:32:02,460 --> 00:32:06,900
down my friends some of you been asking

613
00:32:06,900 --> 00:32:08,670
me lately about knitting a lower ribcage

614
00:32:08,670 --> 00:32:10,590
I mean this action right here which

615
00:32:10,590 --> 00:32:12,360
could be very helpful in this balancing

616
00:32:12,360 --> 00:32:15,150
posture of drawing the lower ribcage in

617
00:32:15,150 --> 00:32:17,160
just kind of connecting here so you can

618
00:32:17,160 --> 00:32:19,710
see this my hands coming in together

619
00:32:19,710 --> 00:32:22,540
kind of like a corset

620
00:32:22,540 --> 00:32:27,910
here wherever you are take two more nice

621
00:32:27,910 --> 00:32:29,800
long smooth deep breaths

622
00:32:29,800 --> 00:32:45,580
embrace it great then draw your navel to

623
00:32:45,580 --> 00:32:48,370
your spine slowly lift the left knee up

624
00:32:48,370 --> 00:32:49,510
we're going to interlace the fingertips

625
00:32:49,510 --> 00:32:53,200
catch that left kneecap and squeezing in

626
00:32:53,200 --> 00:32:54,790
towards the heart stand up nice and tall

627
00:32:54,790 --> 00:32:57,790
keep the heart lifted plugging in draw

628
00:32:57,790 --> 00:32:59,110
the shoulders down away from the ears

629
00:32:59,110 --> 00:33:02,820
one more breath and rotate that ankle

630
00:33:05,070 --> 00:33:07,630
take a deep breath in smile lift the

631
00:33:07,630 --> 00:33:11,230
corners of your mouth and then exhale

632
00:33:11,230 --> 00:33:13,560
release Tadasana

633
00:33:13,560 --> 00:33:16,240
sweet close your eyes just observe the

634
00:33:16,240 --> 00:33:17,950
breath observe the left and the right

635
00:33:17,950 --> 00:33:23,850
side of the body let go of any tension

636
00:33:24,840 --> 00:33:27,180
notice if you're gripping in your toes

637
00:33:27,180 --> 00:33:31,060
or in your butt see if you can relax

638
00:33:31,060 --> 00:33:32,800
your shoulders maybe they're calling up

639
00:33:32,800 --> 00:33:38,399
again softening through the fingertips

640
00:33:40,929 --> 00:33:42,909
and when you're ready reach the

641
00:33:42,909 --> 00:33:45,070
fingertips all the way up inhale in full

642
00:33:45,070 --> 00:33:47,950
body stretch and exhale weave forward

643
00:33:47,950 --> 00:33:53,649
fold inhale halfway lift one last time

644
00:33:53,649 --> 00:33:56,379
and exhale bow

645
00:33:56,379 --> 00:33:58,239
great palms come to the mat bend your

646
00:33:58,239 --> 00:34:00,219
knees generously and then knees come to

647
00:34:00,219 --> 00:34:03,820
the mat gently and then we're going to

648
00:34:03,820 --> 00:34:05,409
go side saddle here just swinging the

649
00:34:05,409 --> 00:34:06,669
legs to one side doesn't matter which

650
00:34:06,669 --> 00:34:13,029
side as we transition to flat back great

651
00:34:13,029 --> 00:34:15,699
full body stretch here oh yeah reaching

652
00:34:15,699 --> 00:34:19,089
the fingertips up and over toes all the

653
00:34:19,089 --> 00:34:21,369
way down towards the bottom edge take a

654
00:34:21,369 --> 00:34:25,480
second here to maybe take the deepest

655
00:34:25,480 --> 00:34:27,010
deepest deepest breath in you've taken

656
00:34:27,010 --> 00:34:30,460
all day and then find a nice long exhale

657
00:34:30,460 --> 00:34:36,489
out through the mouth awesome hug the

658
00:34:36,489 --> 00:34:38,020
right knee into the chest take a deep

659
00:34:38,020 --> 00:34:41,289
breath in and on an exhale guiding the

660
00:34:41,289 --> 00:34:43,599
right knee across the body over towards

661
00:34:43,599 --> 00:34:44,909
the left side of your mat in the room

662
00:34:44,909 --> 00:34:47,379
opening up through the right wing here

663
00:34:47,379 --> 00:34:49,389
the right arm as you maybe rock on to

664
00:34:49,389 --> 00:34:53,469
your right ear and two reaches on here

665
00:34:53,469 --> 00:34:56,168
you can use the left palm to pet the

666
00:34:56,168 --> 00:34:57,670
outer edge of that right thigh or you

667
00:34:57,670 --> 00:34:59,230
might just find a little exquisite

668
00:34:59,230 --> 00:35:02,829
stillness here find sweeping breaths up

669
00:35:02,829 --> 00:35:06,900
and down the spine wring it out

670
00:35:13,060 --> 00:35:16,720
great inhale in on an exhale we gently

671
00:35:16,720 --> 00:35:19,120
melt it back through Center and we

672
00:35:19,120 --> 00:35:21,520
switch left knee in right leg out we

673
00:35:21,520 --> 00:35:23,080
squeeze that left knee up towards the

674
00:35:23,080 --> 00:35:25,360
heart and then when you're ready guiding

675
00:35:25,360 --> 00:35:27,030
it over into your twist

676
00:35:27,030 --> 00:35:34,390
and onto your bike back close your eyes

677
00:35:34,390 --> 00:35:38,850
here again twist it out

678
00:35:50,430 --> 00:35:55,359
nice inhale in exhale gently rock it

679
00:35:55,359 --> 00:35:57,910
back to Center send the left toes out

680
00:35:57,910 --> 00:36:00,010
once again full body stretch as we

681
00:36:00,010 --> 00:36:03,190
inhale and then exhale let the

682
00:36:03,190 --> 00:36:05,980
fingertips come left to right arms left

683
00:36:05,980 --> 00:36:08,710
to right palms face up widen the ankles

684
00:36:08,710 --> 00:36:10,359
is why does your mat get situated to

685
00:36:10,359 --> 00:36:13,240
here for a nice yummy shavasana here

686
00:36:13,240 --> 00:36:15,400
today so thank you for practicing with

687
00:36:15,400 --> 00:36:18,820
me I wish you all the love in the world

688
00:36:18,820 --> 00:36:21,130
from my heart to yours as we come to

689
00:36:21,130 --> 00:36:25,589
settle in shavasan I say to you

690
00:36:25,589 --> 00:36:34,740
namaste close your eyes relax your jaw

691
00:36:34,740 --> 00:36:36,670
lengthen through the back of the neck by

692
00:36:36,670 --> 00:36:39,250
tucking your chin into your chest again

693
00:36:39,250 --> 00:36:41,230
soft fingertips relax through your

694
00:36:41,230 --> 00:36:45,160
ankles let's stay here for a couple

695
00:36:45,160 --> 00:36:48,250
minutes at least maybe longer surprise

696
00:36:48,250 --> 00:36:52,420
yourself focusing on the natural rhythm

697
00:36:52,420 --> 00:36:56,530
of the breath choosing to let go again

698
00:36:56,530 --> 00:36:58,510
of that which is no longer serving you

699
00:36:58,510 --> 00:37:04,300
in your life choosing balance ease and

700
00:37:04,300 --> 00:37:08,470
an open mind and open heart again from

701
00:37:08,470 --> 00:37:11,250
my heart here