1
00:00:00,208 --> 00:00:02,708
- Hello, everyone and
welcome to Yoga with Adriene.

2
00:00:02,708 --> 00:00:04,000
I'm Adriene and this is Benji

3
00:00:04,000 --> 00:00:07,000
and today we have a
special sequence for teachers.

4
00:00:07,000 --> 00:00:09,375
So yoga for the teachers.

5
00:00:09,375 --> 00:00:10,834
We'll do yoga in a classroom.

6
00:00:10,834 --> 00:00:12,000
In fact, that's coming up.

7
00:00:12,000 --> 00:00:13,000
I'm super excited about it.

8
00:00:13,000 --> 00:00:15,000
But this one's
for you, teachers.

9
00:00:15,000 --> 00:00:18,083
This is also really for anyone
who wants to fill their cup

10
00:00:18,083 --> 00:00:21,375
and get a little nice flush
of energy going in the body.

11
00:00:21,375 --> 00:00:24,208
I like to think of us
all as teachers, actually.

12
00:00:24,208 --> 00:00:27,000
If you need to fill
your cup, if you're a parent,

13
00:00:27,000 --> 00:00:30,250
or you have an
influence on someone or
something

14
00:00:30,250 --> 00:00:32,083
it might be a good idea
to take care of yourself

15
00:00:32,083 --> 00:00:35,000
and this little ditty
will be perfect for that.

16
00:00:35,000 --> 00:00:37,125
You're gonna need to hop into
something comfy, of course,

17
00:00:37,125 --> 00:00:40,917
but you're also gonna
need a pen or a pencil today.

18
00:00:40,917 --> 00:00:42,375
Let's get started.

19
00:00:42,375 --> 00:00:45,000
(upbeat music)

20
00:00:54,875 --> 00:00:58,667
Alright, let's begin in a
nice, comfortable seat today.

21
00:00:58,667 --> 00:01:02,000
Today's practice is
all about filling your cup,

22
00:01:02,000 --> 00:01:03,417
taking good care of yourself

23
00:01:03,417 --> 00:01:07,000
and blanketing
yourself in a warmth,

24
00:01:07,000 --> 00:01:10,166
a energy that feels
really nurturing and good.

25
00:01:10,166 --> 00:01:13,834
As a teacher you take
on so much responsibility

26
00:01:13,834 --> 00:01:15,000
and influence.

27
00:01:16,583 --> 00:01:18,208
I feel like today's practice,

28
00:01:18,208 --> 00:01:20,208
even though we're gonna do
some good stuff with the body,

29
00:01:20,208 --> 00:01:23,458
is really about just
taking some time for yourself.

30
00:01:23,458 --> 00:01:26,667
Come into a
nice, comfortable seat.

31
00:01:26,667 --> 00:01:28,000
Just take the time for yourself.

32
00:01:28,000 --> 00:01:30,083
You don't have to have a lot
of energy for this practice.

33
00:01:30,083 --> 00:01:33,708
You don't have to
do anything really.

34
00:01:33,708 --> 00:01:36,166
Just allow this time to unfold.

35
00:01:39,500 --> 00:01:40,708
Sit up nice and tall

36
00:01:40,708 --> 00:01:42,000
and when you feel comfortable,

37
00:01:42,000 --> 00:01:43,542
see if you can close your eyes

38
00:01:43,542 --> 00:01:45,125
as you sit up
really, really tall

39
00:01:45,125 --> 00:01:48,000
and begin to
relax your shoulders.

40
00:01:50,000 --> 00:01:52,000
If you are in
desperate need of this practice

41
00:01:52,000 --> 00:01:53,583
you might already start to feel

42
00:01:53,583 --> 00:01:55,792
a little, we'll call it warmth,

43
00:01:55,792 --> 00:01:59,959
but it could be emotion
or just a sigh of relief.

44
00:02:02,875 --> 00:02:05,417
Tapping into that
heart space a little

45
00:02:05,417 --> 00:02:07,917
because as I'm sure
you know as a teacher

46
00:02:07,917 --> 00:02:11,834
it's impossible to not
engage your heart space.

47
00:02:13,625 --> 00:02:17,417
You have to have that care,
that awareness, that connect

48
00:02:17,417 --> 00:02:20,000
to really inspire and to share.

49
00:02:26,625 --> 00:02:28,875
Start to notice your breath.

50
00:02:28,875 --> 00:02:31,000
Again, you don't
have to do anything fancy.

51
00:02:31,000 --> 00:02:35,000
We'll do another practice video
with pranayama techniques.

52
00:02:35,000 --> 00:02:38,083
But today it's just
nice, easy flow of breaths.

53
00:02:38,083 --> 00:02:42,000
Just start to notice
your natural ebb and flow.

54
00:02:43,917 --> 00:02:45,959
Then as you're ready
begin to take deeper breaths,

55
00:02:45,959 --> 00:02:48,750
but just as you're
ready, as it feels good.

56
00:02:48,750 --> 00:02:50,667
Let it come from a real place.

57
00:02:50,667 --> 00:02:51,458
(exhaling)

58
00:02:51,458 --> 00:02:53,250
Take what you need.

59
00:02:53,250 --> 00:02:55,208
(inhaling)

60
00:02:55,208 --> 00:02:57,125
Then as you're ready

61
00:02:57,125 --> 00:02:59,000
continue to notice
and deepen your breath,

62
00:02:59,000 --> 00:03:02,041
but let's bring the palms
together right at the heart.

63
00:03:02,041 --> 00:03:05,667
Oh, I summoned Benji
in with Anjali Mudra.

64
00:03:10,000 --> 00:03:12,375
As you bring the hands
together, Anjali Mudra,

65
00:03:12,375 --> 00:03:15,667
really gonna focus on what
this mudra feels like today

66
00:03:15,667 --> 00:03:19,875
because I feel like it's
appropriate for this practice.

67
00:03:19,875 --> 00:03:23,375
Palms coming together
right at your heart space.

68
00:03:23,375 --> 00:03:25,792
Use whatever is going on here,

69
00:03:25,792 --> 00:03:30,000
whether it's a soft
palm to palm or a firm press,

70
00:03:30,000 --> 00:03:34,041
use that to lift your chest,
your sternum up to your thumbs.

71
00:03:38,000 --> 00:03:40,458
Then tuck the chin slightly

72
00:03:40,458 --> 00:03:42,250
and just notice where
your thoughts are going,

73
00:03:42,250 --> 00:03:44,625
your mind is going.

74
00:03:44,625 --> 00:03:48,208
I'm assuming that
you're a very busy person,

75
00:03:50,000 --> 00:03:52,875
have a lot of stuff to do.

76
00:03:52,875 --> 00:03:55,667
So, again, just
relax the skin of the face.

77
00:03:55,667 --> 00:03:58,291
Let your breath
flow easily here.

78
00:03:58,291 --> 00:04:01,250
Choose to take this time for you

79
00:04:01,250 --> 00:04:05,250
so you can allow the
mind to quiet a little bit

80
00:04:05,250 --> 00:04:08,959
and just focus on
the sound of your breath.

81
00:04:20,500 --> 00:04:22,708
Just take a
couple more breaths here

82
00:04:22,708 --> 00:04:24,166
to be quiet and still,

83
00:04:24,166 --> 00:04:27,792
feeling your hands
together at your heart.

84
00:04:37,000 --> 00:04:37,875
Great.

85
00:04:37,875 --> 00:04:40,250
Then take a deep breath in.

86
00:04:40,250 --> 00:04:43,000
As you exhale,
open the eyes slowly.

87
00:04:43,000 --> 00:04:45,500
(humming)

88
00:04:45,500 --> 00:04:47,917
And grab your pen or pencil.

89
00:04:49,291 --> 00:04:51,041
This is something that
we're gonna start off with

90
00:04:51,041 --> 00:04:52,041
and then we're
gonna move the body,

91
00:04:52,041 --> 00:04:55,333
but obviously you can
do this at work, as well,

92
00:04:55,333 --> 00:04:58,125
in your little free moments.

93
00:04:58,125 --> 00:05:00,875
A lot of grading
papers, a lot of hand stuff,

94
00:05:00,875 --> 00:05:03,750
just in general this idea
of the hand being a symbol

95
00:05:03,750 --> 00:05:06,208
of something that
lifts us up, that nurtures,

96
00:05:06,208 --> 00:05:09,500
that can protect,
that can communicate.

97
00:05:11,000 --> 00:05:13,000
We're gonna attend to the hands
a little bit here to start.

98
00:05:13,000 --> 00:05:14,250
You're gonna take
your pen or pencil

99
00:05:14,250 --> 00:05:16,458
and you're gonna
bring it right to the base

100
00:05:16,458 --> 00:05:18,000
of the palm here.

101
00:05:18,000 --> 00:05:19,333
(chuckling)

102
00:05:19,333 --> 00:05:20,834
This will be a little
different for everyone.

103
00:05:20,834 --> 00:05:24,750
It will also depend on
your utensil, your tool.

104
00:05:27,083 --> 00:05:28,708
You're just gonna roll it here.

105
00:05:28,708 --> 00:05:30,834
I like to kind
of curl the fingers

106
00:05:30,834 --> 00:05:32,667
so that I can really
get a nice strong base

107
00:05:32,667 --> 00:05:36,208
and get to the
places that feel good.

108
00:05:36,208 --> 00:05:38,000
It might be a
little bit on the wrist.

109
00:05:38,000 --> 00:05:39,000
For me it's here.

110
00:05:39,000 --> 00:05:41,500
This muscle is
needing a little love.

111
00:05:41,500 --> 00:05:43,000
Then you can also take it here.

112
00:05:43,000 --> 00:05:45,625
Of course we know this.

113
00:05:45,625 --> 00:05:47,000
And then onto the other hand.

114
00:05:47,000 --> 00:05:49,041
Just take a couple
moments to play here

115
00:05:49,041 --> 00:05:51,542
starting with the
little hand massage,

116
00:05:51,542 --> 00:05:54,125
a little awareness in the hands.

117
00:05:55,291 --> 00:06:00,250
But also we won't let go of
this length up through the spine

118
00:06:00,250 --> 00:06:04,458
and this lift in the heart
that we've already established.

119
00:06:05,417 --> 00:06:07,500
Nice of Benji to join us.

120
00:06:09,500 --> 00:06:10,792
This is yoga for teachers

121
00:06:10,792 --> 00:06:13,083
but really we're
all teachers, right?

122
00:06:13,083 --> 00:06:14,542
Anyone can practice this.

123
00:06:14,542 --> 00:06:15,667
I'm gonna post that, as well,

124
00:06:15,667 --> 00:06:18,000
so I hope that other
folks are joining us,

125
00:06:18,000 --> 00:06:20,750
even Benji's a
really great teacher.

126
00:06:20,750 --> 00:06:24,959
As we know our students are
also really great teachers.

127
00:06:24,959 --> 00:06:29,000
This mentality is a great way
to consider how we're all one

128
00:06:32,792 --> 00:06:35,000
which is a yogic principle.

129
00:06:35,959 --> 00:06:37,041
Just some food for thought.

130
00:06:37,041 --> 00:06:38,000
Alright.

131
00:06:38,000 --> 00:06:39,000
Let's wrap it up here.

132
00:06:39,000 --> 00:06:41,792
If you haven't done the
full hand, give it a go.

133
00:06:41,792 --> 00:06:44,000
Then just notice if you've kind
of started to collapse here

134
00:06:44,000 --> 00:06:47,041
so you can keep a lift even if
the muscles of the lower back

135
00:06:47,041 --> 00:06:49,291
are starting to speak to you.

136
00:06:49,291 --> 00:06:52,291
See if you can draw
the navel in and lift up.

137
00:06:52,291 --> 00:06:53,834
Start to activate those muscles

138
00:06:53,834 --> 00:06:56,208
so that you can sit up
nice and tall at your desk

139
00:06:56,208 --> 00:07:00,000
or have a nice, good, long
tall energy for your students

140
00:07:00,000 --> 00:07:01,291
and for yourself.

141
00:07:01,291 --> 00:07:02,333
Alright.

142
00:07:02,333 --> 00:07:03,750
Here we go.

143
00:07:03,750 --> 00:07:05,583
One more big breath in.

144
00:07:05,583 --> 00:07:09,792
Then take your tool and
place it gently to the side.

145
00:07:11,000 --> 00:07:12,333
Alright, thriller arms.

146
00:07:12,333 --> 00:07:13,291
Fingertips down.

147
00:07:13,291 --> 00:07:16,625
You're gonna loop the shoulders,
lift the heart even more

148
00:07:16,625 --> 00:07:18,000
and really press
through the wrists here,

149
00:07:18,000 --> 00:07:20,458
stretching through the forearm.

150
00:07:20,458 --> 00:07:22,583
You can start to
find soft, gentle movement

151
00:07:22,583 --> 00:07:24,333
in the head, the neck.

152
00:07:24,333 --> 00:07:26,000
(exhaling)

153
00:07:26,000 --> 00:07:28,625
Benji is super relaxed today.

154
00:07:28,625 --> 00:07:29,917
Then flip the script.

155
00:07:29,917 --> 00:07:30,834
If you want a little more

156
00:07:30,834 --> 00:07:35,000
you can take opposite hand
to the fingertips, stretch.

157
00:07:35,000 --> 00:07:36,208
Keep lifting up
through the heart.

158
00:07:36,208 --> 00:07:38,417
Again, we're trying to create
a full body awareness here

159
00:07:38,417 --> 00:07:40,375
so not isolating the parts.

160
00:07:40,375 --> 00:07:43,041
Then big
circles with the wrists.

161
00:07:46,041 --> 00:07:47,000
Awesome.

162
00:07:47,000 --> 00:07:48,250
Then drop the
left hand at your side

163
00:07:48,250 --> 00:07:51,708
and inhale, sweep the right
fingertips all the way up first.

164
00:07:51,708 --> 00:07:53,000
Create length here

165
00:07:53,000 --> 00:07:55,667
as if someone were
pulling you up from your wrist.

166
00:07:55,667 --> 00:07:58,959
Then from there create space
in the left shoulder, left ear,

167
00:07:58,959 --> 00:08:02,458
so we're not here, and
then side body stretch.

168
00:08:02,458 --> 00:08:03,708
(exhaling)

169
00:08:03,708 --> 00:08:06,542
Feel that length, that
stretch through the side body.

170
00:08:06,542 --> 00:08:07,458
Inhale.

171
00:08:07,458 --> 00:08:09,083
Then exhale, release.

172
00:08:09,083 --> 00:08:10,959
Right hand comes to the ground.

173
00:08:10,959 --> 00:08:12,458
Again, think up first.

174
00:08:12,458 --> 00:08:14,333
So reach, reach, reach.

175
00:08:15,417 --> 00:08:17,041
Then relax your
right shoulder down,

176
00:08:17,041 --> 00:08:19,417
create space between
the ears and the shoulders,

177
00:08:19,417 --> 00:08:21,834
and inhale and exhale.

178
00:08:21,834 --> 00:08:22,959
Big stretch.

179
00:08:22,959 --> 00:08:24,083
Find what feels good.

180
00:08:24,083 --> 00:08:26,125
Start to breathe a
little differently.

181
00:08:26,125 --> 00:08:27,583
Maybe let the breath

182
00:08:27,583 --> 00:08:31,000
affect the way you
explore this stretch.

183
00:08:31,000 --> 00:08:34,667
And let your
stretch affect your breath.

184
00:08:34,667 --> 00:08:36,958
Alright, one more inhale.

185
00:08:36,958 --> 00:08:38,000
Big stretch.

186
00:08:38,000 --> 00:08:39,917
Then exhale,
come back to center.

187
00:08:39,917 --> 00:08:41,000
Awesome.

188
00:08:41,000 --> 00:08:42,875
We're gonna come
forward onto all fours.

189
00:08:42,875 --> 00:08:44,000
Take your time.

190
00:08:44,000 --> 00:08:46,875
Move with this,
again, I'm calling it warmth,

191
00:08:46,875 --> 00:08:51,000
but this just idea
that ah, this is my me time.

192
00:08:51,000 --> 00:08:54,041
Filling my cup,
taking care of myself.

193
00:08:55,000 --> 00:08:58,500
We're not moving in
a task mastering mode,

194
00:08:59,875 --> 00:09:04,667
but rather in a way that
feels a little more caring

195
00:09:04,667 --> 00:09:06,875
and a way that feels good.

196
00:09:06,875 --> 00:09:08,542
Huh, imagine that.

197
00:09:08,542 --> 00:09:10,000
Tabletop position.

198
00:09:10,000 --> 00:09:12,375
(inhaling)

199
00:09:12,375 --> 00:09:14,000
Find a new breath here.

200
00:09:14,000 --> 00:09:17,000
(exhaling)

201
00:09:17,000 --> 00:09:19,708
We're actually gonna curl
the toes under here today.

202
00:09:19,708 --> 00:09:22,417
You're gonna walk the hands
just a little bit in front.

203
00:09:22,417 --> 00:09:25,000
We're usually
stacking shoulders over wrists.

204
00:09:25,000 --> 00:09:27,375
You're gonna walk
hands a little bit in front.

205
00:09:27,375 --> 00:09:30,166
The adjustments today,
our toes are curled under

206
00:09:30,166 --> 00:09:33,500
and the hands are a little
bit in front of the shoulders.

207
00:09:33,500 --> 00:09:34,792
Alright, here we go.

208
00:09:34,792 --> 00:09:37,041
Press into your toes and
claw through your fingertips

209
00:09:37,041 --> 00:09:40,000
then carve a line with
the nose and drop the belly,

210
00:09:40,000 --> 00:09:41,583
feel the skin of
the belly stretch

211
00:09:41,583 --> 00:09:43,875
as you find this
Cow variation here.

212
00:09:43,875 --> 00:09:46,458
Press away from your yoga mat.

213
00:09:46,458 --> 00:09:49,250
Then see if you can rotate
your biceps towards the front.

214
00:09:49,250 --> 00:09:50,250
So we're not here,

215
00:09:50,250 --> 00:09:54,458
but we're opening up through
the chest, the shoulders.

216
00:09:54,458 --> 00:09:55,208
Great.

217
00:09:55,208 --> 00:09:58,125
Then soften through the face.

218
00:09:58,125 --> 00:09:59,959
Your jaw unclenched.

219
00:10:01,000 --> 00:10:02,750
Take one more
cycle of breath here.

220
00:10:02,750 --> 00:10:05,208
Opening up
through the front body,

221
00:10:05,208 --> 00:10:07,500
through that throat chakra.

222
00:10:09,000 --> 00:10:11,000
Crown of the head lifting.

223
00:10:12,125 --> 00:10:13,000
Great.

224
00:10:13,000 --> 00:10:14,500
Then we're gonna
go through a Cat Pose

225
00:10:14,500 --> 00:10:16,333
by starting at the
tail, listen carefully,

226
00:10:16,333 --> 00:10:19,000
start at the tail and go
really slow and articulate

227
00:10:19,000 --> 00:10:21,875
all the way up
through the spine.

228
00:10:21,875 --> 00:10:23,000
Navel draws up.

229
00:10:24,000 --> 00:10:25,333
We hug the lower ribs up,

230
00:10:25,333 --> 00:10:28,041
start to feel a
stretch in the shoulder,

231
00:10:28,041 --> 00:10:30,625
in the rotator,
oh yeah, so good.

232
00:10:30,625 --> 00:10:33,000
Take it all the way back.

233
00:10:33,000 --> 00:10:34,417
Hips bone towards the heels.

234
00:10:34,417 --> 00:10:37,000
Feel that stretch
through the fascia of the foot

235
00:10:37,000 --> 00:10:38,125
and then when you're ready,

236
00:10:38,125 --> 00:10:41,250
ah, melt the
heart down to the earth.

237
00:10:42,708 --> 00:10:45,041
Maybe forehead comes to the mat.

238
00:10:45,041 --> 00:10:46,166
Maybe you close your eyes

239
00:10:46,166 --> 00:10:49,875
and take a couple of
cycles of breath here.

240
00:10:51,333 --> 00:10:53,834
Sorry, I got into it.

241
00:10:53,834 --> 00:10:56,208
Just feel how the
breath moves your body,

242
00:10:56,208 --> 00:10:58,083
the expansiveness in your torso,

243
00:10:58,083 --> 00:11:00,166
(exhaling)

244
00:11:00,166 --> 00:11:04,291
the connection of your
fingerprints to the earth.

245
00:11:05,583 --> 00:11:08,875
Just starting to really drop in

246
00:11:08,875 --> 00:11:11,041
and relish this
time for yourself.

247
00:11:19,333 --> 00:11:21,959
Then press into your foundation.

248
00:11:21,959 --> 00:11:24,041
All of your toes.

249
00:11:24,041 --> 00:11:26,291
Grounding down
through the fingertips.

250
00:11:26,291 --> 00:11:27,333
Rise back up.

251
00:11:27,333 --> 00:11:29,250
You're gonna carve
a line with the nose

252
00:11:29,250 --> 00:11:30,500
forward, up, and back

253
00:11:30,500 --> 00:11:33,333
and come right back
into that Cow variation.

254
00:11:33,333 --> 00:11:35,917
Feel the blood flow
here opposite direction.

255
00:11:35,917 --> 00:11:39,041
You should feel a
little flush of energy.

256
00:11:39,041 --> 00:11:39,917
Inhale.

257
00:11:39,917 --> 00:11:40,875
Then exhale.

258
00:11:40,875 --> 00:11:42,750
Same thing, but just a
little faster this time.

259
00:11:42,750 --> 00:11:46,500
Rolling all the way up through

260
00:11:46,500 --> 00:11:48,250
and sending the hips back.

261
00:11:48,250 --> 00:11:49,667
(exhaling)

262
00:11:49,667 --> 00:11:51,125
Inhale.

263
00:11:51,125 --> 00:11:53,542
Tugging the hands back,
clawing through the fingertips.

264
00:11:53,542 --> 00:11:54,708
Use what you got here.

265
00:11:54,708 --> 00:11:56,166
Pressing in your foundation.

266
00:11:56,166 --> 00:11:57,959
Inhale, open the chest.

267
00:11:57,959 --> 00:11:59,333
(inhaling)
Exhale.

268
00:11:59,333 --> 00:12:03,750
Start at the tail so the
pelvis rotates, navel draws up.

269
00:12:03,750 --> 00:12:05,917
We round through the back body.

270
00:12:05,917 --> 00:12:07,667
Forehead to mat.

271
00:12:07,667 --> 00:12:08,917
Great, let's do one more.

272
00:12:08,917 --> 00:12:09,875
Inhale.

273
00:12:09,875 --> 00:12:12,542
(inhaling)

274
00:12:12,542 --> 00:12:13,542
And exhale.

275
00:12:13,542 --> 00:12:15,750
(exhaling)

276
00:12:20,291 --> 00:12:21,250
Awesome work.

277
00:12:21,250 --> 00:12:23,708
Inhale, come
all the way back up.

278
00:12:23,708 --> 00:12:25,333
Walk the knees
underneath the hips,

279
00:12:25,333 --> 00:12:26,875
wrists underneath the shoulders.

280
00:12:26,875 --> 00:12:28,417
You're gonna bump
the hips to the left

281
00:12:28,417 --> 00:12:31,166
and turn to
look past your right.

282
00:12:31,166 --> 00:12:32,583
Big inhale in here.

283
00:12:32,583 --> 00:12:34,000
Exhale, come through center.

284
00:12:34,000 --> 00:12:35,417
Bump the hips to the right.

285
00:12:35,417 --> 00:12:38,583
Turn to look past your left.

286
00:12:38,583 --> 00:12:40,875
Nice, inhale,
come back to center.

287
00:12:40,875 --> 00:12:42,500
Exhale, curl the toes under

288
00:12:42,500 --> 00:12:44,750
and send the
hips up high and back.

289
00:12:44,750 --> 00:12:45,959
Downward Facing Dog.

290
00:12:45,959 --> 00:12:50,000
Go nice and slow
like you love yourself.

291
00:12:50,000 --> 00:12:52,083
Nice full body stretch here.

292
00:12:54,125 --> 00:12:56,083
Breathing deep.

293
00:12:56,083 --> 00:12:58,417
Pedal it out.

294
00:12:58,417 --> 00:12:59,667
Go ahead and go inward here.

295
00:12:59,667 --> 00:13:01,959
You put out a lot, so go inward.

296
00:13:01,959 --> 00:13:05,083
Close your eyes,
turn the two big toes in.

297
00:13:05,083 --> 00:13:06,708
Breathe into your belly.

298
00:13:07,583 --> 00:13:10,333
(deep breathing)

299
00:13:17,834 --> 00:13:20,625
Then from here we're gonna
cross one foot over the other

300
00:13:20,625 --> 00:13:21,959
to walk all the way up.

301
00:13:21,959 --> 00:13:23,083
You're gonna move nice and slow.

302
00:13:23,083 --> 00:13:25,834
You're gonna cross.
Feel that big stretch.

303
00:13:25,834 --> 00:13:28,834
Crossing one foot
in front of the other.

304
00:13:28,834 --> 00:13:30,166
Nice and slow.

305
00:13:30,166 --> 00:13:31,917
Getting into the hip.

306
00:13:32,959 --> 00:13:34,750
Nice and slow.

307
00:13:34,750 --> 00:13:39,500
Then all the way up eventually
to the top of your mat.

308
00:13:39,500 --> 00:13:40,583
Forward Fold.

309
00:13:43,333 --> 00:13:46,875
Take a second here
to shake the head loose.

310
00:13:46,875 --> 00:13:47,917
(exhaling)

311
00:13:47,917 --> 00:13:50,417
Soften through your fingertips.

312
00:13:50,417 --> 00:13:53,083
Really feel your
weight distribute evenly

313
00:13:53,083 --> 00:13:56,208
through all four
corners of the feet.

314
00:13:56,208 --> 00:13:58,792
(inhaling)

315
00:13:58,792 --> 00:14:02,750
Again, just allowing the
blood to flow (exhaling) down.

316
00:14:02,750 --> 00:14:04,917
Fresh blood here.

317
00:14:04,917 --> 00:14:06,792
(deep breathing)

318
00:14:06,792 --> 00:14:09,083
Listen to the
sound of your breath.

319
00:14:09,083 --> 00:14:10,250
(inhaling)

320
00:14:10,250 --> 00:14:14,250
Generous stretch in the lower
back by bending the knees.

321
00:14:14,250 --> 00:14:16,542
(exhaling)

322
00:14:17,583 --> 00:14:20,500
Then as you're ready tuck the
chin, press into your feet,

323
00:14:20,500 --> 00:14:22,333
and slowly roll it up.

324
00:14:28,166 --> 00:14:32,166
As you rise up stack head
over heart, heart over pelvis.

325
00:14:33,083 --> 00:14:34,583
Notice how you feel.

326
00:14:34,583 --> 00:14:38,750
This might seem a little
easy, right, or elementary,

327
00:14:38,750 --> 00:14:42,041
but I really want you
to just close your eyes

328
00:14:42,041 --> 00:14:43,750
and just notice how
you feel in your body,

329
00:14:43,750 --> 00:14:45,166
what feels tight,

330
00:14:47,083 --> 00:14:49,583
what feels a little congested.

331
00:14:51,500 --> 00:14:54,875
What part of your being needs
a little nurturing today?

332
00:14:54,875 --> 00:14:59,250
Is it physical body, is
it just your heart space?

333
00:14:59,250 --> 00:15:00,875
Using your breath.

334
00:15:00,875 --> 00:15:03,583
(deep breathing)

335
00:15:04,875 --> 00:15:07,417
Allowing your mind to be still.

336
00:15:08,875 --> 00:15:10,708
Or maybe you need
to smile a little bit.

337
00:15:10,708 --> 00:15:12,583
Lift the corners of
the mouth just a hair.

338
00:15:12,583 --> 00:15:15,250
Just take this time to check in.

339
00:15:19,792 --> 00:15:22,250
Then as you're ready

340
00:15:22,250 --> 00:15:24,625
keep the feet where they are
but you'll just reach around,

341
00:15:24,625 --> 00:15:28,792
interlace fingertips behind
your back, behind your tail.

342
00:15:30,875 --> 00:15:32,875
Then start to open up
through the chest here

343
00:15:32,875 --> 00:15:35,125
and you're gonna draw the
knuckles down towards the earth.

344
00:15:35,125 --> 00:15:39,000
You really get a big
stretch through the pecs.

345
00:15:39,000 --> 00:15:40,750
Then you're gonna
draw the knuckles down,

346
00:15:40,750 --> 00:15:42,000
soft bend in the knees,

347
00:15:42,000 --> 00:15:44,208
and slowly rotate to the right.

348
00:15:44,208 --> 00:15:47,583
You're not gonna
crank this at all actually.

349
00:15:47,583 --> 00:15:50,208
Just slowly. Then try to
move from your navel.

350
00:15:50,208 --> 00:15:52,542
Draw the navel back to center.

351
00:15:52,542 --> 00:15:55,291
Then draw the
knuckles to the right.

352
00:15:57,959 --> 00:16:01,041
Then from your center, from
your navel, all the way back.

353
00:16:01,041 --> 00:16:01,875
Awesome.

354
00:16:01,875 --> 00:16:03,917
Take one more cycle of
breath here in and out.

355
00:16:03,917 --> 00:16:06,250
In.
(inhaling)

356
00:16:06,250 --> 00:16:08,208
And out.
(exhaling)

357
00:16:08,208 --> 00:16:11,417
Then we release and hands
are gonna come to the heart.

358
00:16:11,417 --> 00:16:12,750
Great, here we go.

359
00:16:12,750 --> 00:16:14,959
Cross right ankle over the left.

360
00:16:14,959 --> 00:16:15,959
Inhale.

361
00:16:15,959 --> 00:16:18,708
Fingertips reach
up towards the sky.

362
00:16:18,708 --> 00:16:19,917
Big stretch.

363
00:16:19,917 --> 00:16:20,750
Exhale.

364
00:16:20,750 --> 00:16:21,834
Tilt towards the right here.

365
00:16:21,834 --> 00:16:23,417
Press into your left heel.

366
00:16:23,417 --> 00:16:25,917
Inhale all the
way up and exhale,

367
00:16:25,917 --> 00:16:29,583
hands come down through the
midline as you Forward Fold.

368
00:16:29,583 --> 00:16:31,583
Three breath cycles here.

369
00:16:31,583 --> 00:16:33,041
In and out.

370
00:16:33,041 --> 00:16:33,875
In and out.

371
00:16:33,875 --> 00:16:37,834
Allow the weight of
your head to relax over.

372
00:16:37,834 --> 00:16:40,875
Press into the ball
joint of your big toes

373
00:16:40,875 --> 00:16:45,041
or find a place to ground
down firmly through your feet.

374
00:16:49,500 --> 00:16:50,583
Awesome.

375
00:16:50,583 --> 00:16:52,125
Then press into the feet,

376
00:16:52,125 --> 00:16:55,917
draw your navel
up towards the sky.

377
00:16:55,917 --> 00:16:59,500
Let the front body really
hug into the back body here

378
00:16:59,500 --> 00:17:01,959
so there's connection
in your center, basically.

379
00:17:01,959 --> 00:17:04,458
Then hands come back
to heart as you rise up.

380
00:17:04,458 --> 00:17:05,416
Notice how you feel.

381
00:17:05,416 --> 00:17:07,250
Deep breath in.
(inhaling)

382
00:17:07,250 --> 00:17:09,333
A long breath out.
(exhaling)

383
00:17:09,333 --> 00:17:10,834
Awesome. Uncross.

384
00:17:10,834 --> 00:17:13,000
Left ankle crosses
now over the right.

385
00:17:13,000 --> 00:17:15,416
Find that connection
of your feet to the earth.

386
00:17:15,416 --> 00:17:16,959
Really lengthen tailbone down.

387
00:17:16,959 --> 00:17:20,791
Get your pelvis right
underneath your center.

388
00:17:20,791 --> 00:17:22,290
Then when you're ready inhale.

389
00:17:22,290 --> 00:17:23,750
Reach up towards the sky.

390
00:17:23,750 --> 00:17:26,875
And exhale, bring the fingertips
up and over to the left.

391
00:17:26,875 --> 00:17:27,834
Big stretch.

392
00:17:27,834 --> 00:17:29,792
Lengthen tailbone down.

393
00:17:29,792 --> 00:17:31,708
Pull the thumbs back.

394
00:17:31,708 --> 00:17:32,542
Awesome.

395
00:17:32,542 --> 00:17:33,875
Then inhale, rise up.

396
00:17:33,875 --> 00:17:36,417
Exhale, palms come
down through the midline

397
00:17:36,417 --> 00:17:38,333
as you Forward Fold.

398
00:17:38,333 --> 00:17:42,583
Send some love, some breath
through the lower back body,

399
00:17:42,583 --> 00:17:43,750
the hip.

400
00:17:43,750 --> 00:17:48,208
This little ditty is so great
for

401
00:17:48,208 --> 00:17:49,208
really the whole body,

402
00:17:49,208 --> 00:17:52,375
let's not lie,
full body experience,

403
00:17:52,375 --> 00:17:56,333
but for the psoas,
the side body, the hips.

404
00:17:57,500 --> 00:18:00,375
Breathing deep.

405
00:18:00,375 --> 00:18:03,417
The lower back body.

406
00:18:03,417 --> 00:18:05,333
(humming)

407
00:18:05,333 --> 00:18:07,959
Three cycles of breath here.

408
00:18:07,959 --> 00:18:10,708
(deep breathing)

409
00:18:15,250 --> 00:18:17,375
Then we'll draw
the hands to the heart

410
00:18:17,375 --> 00:18:20,083
and slowly come up
from a place of connect

411
00:18:20,083 --> 00:18:23,125
pressing into the feet,
hugging the glutes in,

412
00:18:23,125 --> 00:18:25,708
head over heart,
heart over pelvis.

413
00:18:25,708 --> 00:18:26,708
Anjali Mudra.

414
00:18:26,708 --> 00:18:27,667
Notice how you feel.

415
00:18:27,667 --> 00:18:30,458
You should feel
a nice flush here.

416
00:18:31,750 --> 00:18:32,667
Alright.

417
00:18:32,667 --> 00:18:34,625
Exhaling in unison again, Benji.

418
00:18:34,625 --> 00:18:35,458
Awesome.

419
00:18:35,458 --> 00:18:37,917
Uncross the legs.

420
00:18:37,917 --> 00:18:40,375
Now we're gonna
take the feet super wide

421
00:18:40,375 --> 00:18:42,000
and we're gonna
turn the two big toes in.

422
00:18:42,000 --> 00:18:43,458
Hands are still at the heart.

423
00:18:43,458 --> 00:18:44,917
Take your time.

424
00:18:44,917 --> 00:18:47,500
(inhaling)

425
00:18:47,500 --> 00:18:48,708
Alright.

426
00:18:48,708 --> 00:18:49,583
Prasarita.

427
00:18:49,583 --> 00:18:50,417
Here we go.

428
00:18:50,417 --> 00:18:51,542
Press into the
outer edges of the feet

429
00:18:51,542 --> 00:18:53,917
and draw energy up
through the arches.

430
00:18:53,917 --> 00:18:55,500
You're gonna
lengthen the tailbone down

431
00:18:55,500 --> 00:18:59,333
and really, once again,
find that lift of sternum

432
00:18:59,333 --> 00:19:02,083
or chest to the thumbs.

433
00:19:02,083 --> 00:19:04,375
Beautiful. Inhale, reach the
fingertips towards the sky.

434
00:19:04,375 --> 00:19:05,959
Palms are gonna
stay pressing together.

435
00:19:05,959 --> 00:19:09,917
Anjali Mudra or heart mudra.

436
00:19:09,917 --> 00:19:12,792
Then we're gonna inhale in and
exhale over towards the left.

437
00:19:12,792 --> 00:19:14,750
Big side body stretch.

438
00:19:14,750 --> 00:19:18,208
Inhale, rise up to
center over to the right.

439
00:19:18,208 --> 00:19:19,583
(exhaling)

440
00:19:19,583 --> 00:19:21,166
Inhale, rise up to center.

441
00:19:21,166 --> 00:19:23,291
Here we go.
Palms come down the midline.

442
00:19:23,291 --> 00:19:25,667
Soft micro-bend in the knees.

443
00:19:25,667 --> 00:19:28,542
You find that
beautiful rotation in the hip.

444
00:19:28,542 --> 00:19:30,250
Femur bone plugging in there.

445
00:19:30,250 --> 00:19:33,125
Beautiful.
We come all the way down.

446
00:19:33,125 --> 00:19:35,375
Aw, Benji.

447
00:19:35,375 --> 00:19:36,583
Hands come to the earth.

448
00:19:36,583 --> 00:19:38,417
They can come in
line with the arches,

449
00:19:38,417 --> 00:19:40,166
maybe the crown of
the head comes down,

450
00:19:40,166 --> 00:19:42,500
maybe you stay
on the fingertips,

451
00:19:42,500 --> 00:19:45,208
maybe you have something
nearby, a block or a book,

452
00:19:45,208 --> 00:19:46,500
to bring the earth up to you.

453
00:19:46,500 --> 00:19:49,417
We're gonna be here
for six cycles of breath.

454
00:19:49,417 --> 00:19:51,500
Feeling the blood
flow opposite direction.

455
00:19:51,500 --> 00:19:53,083
You're staying
plugged into your feet.

456
00:19:53,083 --> 00:19:54,750
Side bodies are long.

457
00:19:54,750 --> 00:19:56,875
(inhaling)

458
00:19:56,875 --> 00:19:58,750
Creating a full body experience.

459
00:19:58,750 --> 00:20:03,708
Lots of TLC here so breathe
deep to infuse this action

460
00:20:03,708 --> 00:20:06,125
with some tender loving care.

461
00:20:12,583 --> 00:20:15,375
(deep breathing)

462
00:20:26,458 --> 00:20:29,750
Lots of awareness
in the shoulders here.

463
00:20:31,125 --> 00:20:36,041
Drawing energy up through the
kneecaps, toning the quads.

464
00:20:36,041 --> 00:20:38,333
Again, big toes
are turned in slightly.

465
00:20:38,333 --> 00:20:40,250
We're pressing into
the outer edges of the feet

466
00:20:40,250 --> 00:20:44,417
and drawing energy up
through the arches of the feet.

467
00:20:45,917 --> 00:20:48,917
Then on your last cycle of
breath here, wherever you are,

468
00:20:48,917 --> 00:20:51,125
maybe find a variation.

469
00:20:51,125 --> 00:20:53,125
Try and tap into a
little creative energy

470
00:20:53,125 --> 00:20:55,125
whether it's opening the chest,

471
00:20:55,125 --> 00:20:56,959
maybe taking a twist.

472
00:20:56,959 --> 00:20:59,750
(deep breathing)

473
00:21:04,750 --> 00:21:06,000
Then here we go.

474
00:21:06,000 --> 00:21:07,458
Hands come to the heart.

475
00:21:07,458 --> 00:21:08,458
Big power pose.

476
00:21:08,458 --> 00:21:10,917
Excuse me, to the waistline,
hands come to the waistline.

477
00:21:10,917 --> 00:21:11,792
My bad.

478
00:21:11,792 --> 00:21:12,917
Soft bend in the knees.

479
00:21:12,917 --> 00:21:15,291
Human moment there, sorry.

480
00:21:15,291 --> 00:21:17,125
Then you're gonna slowly rise up

481
00:21:17,125 --> 00:21:18,750
through that flat back position.

482
00:21:18,750 --> 00:21:19,917
Strong and steady.

483
00:21:19,917 --> 00:21:22,166
Connect to the length
of the spine crown to tail.

484
00:21:22,166 --> 00:21:23,041
Here we go.

485
00:21:23,041 --> 00:21:25,291
Loop the shoulders,
pull the elbows back,

486
00:21:25,291 --> 00:21:27,917
and come into your power pose.

487
00:21:27,917 --> 00:21:29,667
(deep breathing)

488
00:21:29,667 --> 00:21:31,041
Just feel it.

489
00:21:31,041 --> 00:21:36,333
The same way you would teach
someone to feel their worth,

490
00:21:36,333 --> 00:21:40,625
to feel the love
that they are worthy of

491
00:21:42,458 --> 00:21:45,625
and to trust that.

492
00:21:45,625 --> 00:21:49,417
Just take a second to
bask in (deep breathing)

493
00:21:50,917 --> 00:21:53,125
that love, that worthiness.

494
00:21:55,500 --> 00:21:57,667
Strong legs, heart lifted.

495
00:21:59,667 --> 00:22:00,792
Then release the hands.

496
00:22:00,792 --> 00:22:02,125
Bring 'em back to the heart.

497
00:22:02,125 --> 00:22:03,250
Anjali Mudra.

498
00:22:03,250 --> 00:22:06,750
We're gonna heel, toe, heel,
toe the feet all the way in.

499
00:22:06,750 --> 00:22:07,667
As you do this

500
00:22:07,667 --> 00:22:10,000
you can really get a little
massage going in the feet.

501
00:22:10,000 --> 00:22:11,458
You can have some fun with it.

502
00:22:11,458 --> 00:22:14,125
Should feel really, really good.

503
00:22:16,417 --> 00:22:18,417
Awesome. Inhale,
reach for the sky.

504
00:22:18,417 --> 00:22:20,250
Clap the palms
together up and overhead.

505
00:22:20,250 --> 00:22:22,041
Ji namaste.

506
00:22:22,041 --> 00:22:23,125
Then exhale.

507
00:22:23,125 --> 00:22:24,583
Forward Fold all the way down.

508
00:22:24,583 --> 00:22:25,458
Bend the knees.

509
00:22:25,458 --> 00:22:27,750
Belly comes to the
tops of the thighs.

510
00:22:27,750 --> 00:22:30,417
(deep breathing)

511
00:22:30,417 --> 00:22:31,333
Beautiful.

512
00:22:31,333 --> 00:22:34,333
You're gonna use the
fingertips to walk forward.

513
00:22:34,333 --> 00:22:36,083
Lift the heels, bend the knees

514
00:22:36,083 --> 00:22:38,750
and slowly lower your
center, your hips, your bum,

515
00:22:38,750 --> 00:22:39,959
all the way down.

516
00:22:39,959 --> 00:22:40,834
Stay here.

517
00:22:40,834 --> 00:22:43,125
If it feels good
you can draw the nose in

518
00:22:43,125 --> 00:22:46,542
towards the center
of your chest a bit.

519
00:22:46,542 --> 00:22:49,625
Stretching through the
quads, the legs, the back.

520
00:22:49,625 --> 00:22:52,417
Lots of awareness in the
shoulders and in the jaw.

521
00:22:52,417 --> 00:22:55,125
(deep breathing)

522
00:22:57,417 --> 00:22:59,083
Take a deep breath in.

523
00:22:59,083 --> 00:23:01,458
(inhaling)

524
00:23:01,458 --> 00:23:02,875
And a long breath out.

525
00:23:02,875 --> 00:23:05,166
(exhaling)

526
00:23:06,333 --> 00:23:10,417
Then just take a second to let
your jaw really, really relax

527
00:23:10,417 --> 00:23:13,166
and your mouth open here
and feel this great stretch

528
00:23:13,166 --> 00:23:16,083
through your
Achilles and the calf,

529
00:23:18,291 --> 00:23:20,959
the upper back body.

530
00:23:25,166 --> 00:23:28,417
Awesome. Then activate your
core here just to be mindful.

531
00:23:28,417 --> 00:23:31,667
Activate the core as
you slowly tuck the chin

532
00:23:31,667 --> 00:23:32,792
and then come up.

533
00:23:32,792 --> 00:23:35,917
Feel this energy,
this flush of energy.

534
00:23:35,917 --> 00:23:37,959
Then you can take
the fingertips back

535
00:23:37,959 --> 00:23:39,417
or you can keep 'em forward,

536
00:23:39,417 --> 00:23:41,083
but definitely
take what you need here

537
00:23:41,083 --> 00:23:44,458
to transition all
the way to a seat.

538
00:23:44,458 --> 00:23:46,417
You're gonna bring the
soles of the feet together.

539
00:23:46,417 --> 00:23:47,750
Baddha Konasana.

540
00:23:47,750 --> 00:23:49,583
Cobbler's Pose.

541
00:23:49,583 --> 00:23:51,834
When you get there, make sure
you can sit up nice and tall.

542
00:23:51,834 --> 00:23:55,417
If you need to put
something underneath your bum,

543
00:23:55,417 --> 00:23:56,875
then go for it.

544
00:23:56,875 --> 00:24:00,667
Then we're just gonna
open the legs like a book here.

545
00:24:00,667 --> 00:24:04,875
Use your thumbs to
give your feet some love.

546
00:24:07,667 --> 00:24:12,083
A little massage and
the arches opening up.

547
00:24:12,083 --> 00:24:13,291
Then just check
your thoughts here.

548
00:24:13,291 --> 00:24:14,458
If you're like, "Oh, I'm tired,"

549
00:24:14,458 --> 00:24:15,750
or, "Oh, I can't
get my legs down,"

550
00:24:15,750 --> 00:24:16,959
that does
really does not matter.

551
00:24:16,959 --> 00:24:18,083
This is about the experience

552
00:24:18,083 --> 00:24:20,041
and this is about the self care.

553
00:24:20,041 --> 00:24:20,917
Give yourself a massage.

554
00:24:20,917 --> 00:24:24,792
Really massage these arches
really good,

555
00:24:24,792 --> 00:24:26,375
maybe the heels.

556
00:24:27,458 --> 00:24:29,750
Maybe you squeeze the toes.

557
00:24:33,417 --> 00:24:35,959
Sit up a little taller.

558
00:24:35,959 --> 00:24:37,041
(inhaling)

559
00:24:37,041 --> 00:24:40,250
and breath a little deeper.
(exhaling)

560
00:24:42,542 --> 00:24:44,917
When you're ready you can
either hold on to the ankles

561
00:24:44,917 --> 00:24:46,375
or hold on to the toes.

562
00:24:46,375 --> 00:24:50,166
Lift your heart the highest
you've lifted it all day.

563
00:24:50,166 --> 00:24:51,667
Then slowly take it forward.

564
00:24:51,667 --> 00:24:53,250
You don't have to
bring the nose to the toes

565
00:24:53,250 --> 00:24:54,417
unless that feels good.

566
00:24:54,417 --> 00:24:58,000
You can keep it nice and
open here focusing on this.

567
00:24:58,000 --> 00:25:01,250
Or if it does feel right bend
the elbows left to right.

568
00:25:01,250 --> 00:25:03,583
You can round through the spine.

569
00:25:08,959 --> 00:25:11,000
Close your eyes
and breathe deep again

570
00:25:11,000 --> 00:25:14,500
knowing that you are
loved and appreciated

571
00:25:16,625 --> 00:25:21,500
and the energy that you
put out is so important.

572
00:25:25,291 --> 00:25:26,667
The energy that you put out

573
00:25:26,667 --> 00:25:31,708
is also the energy that,
hopefully, I believe anyway,

574
00:25:31,708 --> 00:25:33,458
you'll receive back.

575
00:25:35,500 --> 00:25:38,291
Rooting down through your
sits bones, through the tail,

576
00:25:38,291 --> 00:25:40,708
or what feels like that
area of the body to you,

577
00:25:40,708 --> 00:25:41,792
whatever it's
called doesn't matter,

578
00:25:41,792 --> 00:25:42,917
just down, down, down.

579
00:25:42,917 --> 00:25:46,291
So you're really rolling
up from a place of connect.

580
00:25:46,291 --> 00:25:49,417
Root down and rise
up through your spine.

581
00:25:50,417 --> 00:25:53,417
Awesome. We're gonna come onto
our backs now nice and slow

582
00:25:53,417 --> 00:25:55,875
so bring the knees together.

583
00:25:55,875 --> 00:25:58,875
Keep a connection, a little
thread of the breath going

584
00:25:58,875 --> 00:26:00,250
as you come onto your back.

585
00:26:00,250 --> 00:26:01,917
This is our last bit here.

586
00:26:01,917 --> 00:26:05,041
You're gonna hug
one knee into the chest.

587
00:26:05,041 --> 00:26:07,875
You're gonna cross that ankle
over the opposite thigh.

588
00:26:07,875 --> 00:26:10,708
A little figure four here,
a little release.

589
00:26:10,708 --> 00:26:13,375
Feel your back
supported on the earth.

590
00:26:13,375 --> 00:26:16,792
You take a lot of
time to support others

591
00:26:16,792 --> 00:26:20,083
so use this time to really
maybe say to yourself quietly,

592
00:26:20,083 --> 00:26:21,667
"I am supported."

593
00:26:21,667 --> 00:26:23,083
Thread the needle if you wish.

594
00:26:23,083 --> 00:26:25,917
Flex both feet and breathe deep

595
00:26:25,917 --> 00:26:28,583
as you squeeze the
legs up towards your chest,

596
00:26:28,583 --> 00:26:30,542
keeping the shoulders relaxed.

597
00:26:30,542 --> 00:26:32,834
Maybe a little smile.

598
00:26:32,834 --> 00:26:36,625
Soft, easy movement and
lots of big loving breaths.

599
00:26:36,625 --> 00:26:38,750
Inhale lots of love in.

600
00:26:38,750 --> 00:26:40,250
(inhaling)

601
00:26:40,250 --> 00:26:41,959
Exhale lots of love out.

602
00:26:41,959 --> 00:26:43,417
(exhaling)

603
00:26:43,417 --> 00:26:45,208
Inhale lots of love in.

604
00:26:45,208 --> 00:26:46,583
(inhaling)

605
00:26:46,583 --> 00:26:49,083
And exhale release and switch.

606
00:26:49,083 --> 00:26:51,083
(exhaling)

607
00:26:51,083 --> 00:26:52,166
Opposite side.

608
00:26:52,166 --> 00:26:53,166
Even it out.

609
00:26:53,166 --> 00:26:54,792
Notice now they're different.

610
00:26:54,792 --> 00:26:56,500
Smile, breathe.

611
00:26:56,500 --> 00:26:59,125
A little brightness or a
little energy in the feet.

612
00:26:59,125 --> 00:27:00,959
(inhaling)

613
00:27:00,959 --> 00:27:02,458
Relax your shoulders.

614
00:27:02,458 --> 00:27:03,750
(exhaling)

615
00:27:03,750 --> 00:27:05,917
Feel supported by the earth.

616
00:27:05,917 --> 00:27:09,667
Your spine
literally supported here.

617
00:27:11,750 --> 00:27:13,250
Maybe soft, easy movement.

618
00:27:13,250 --> 00:27:14,417
Rocking side to side

619
00:27:14,417 --> 00:27:17,041
I can feel some
tension or some tightness

620
00:27:17,041 --> 00:27:20,220
in my left back body.

621
00:27:20,220 --> 00:27:23,166
(deep breathing)

622
00:27:25,417 --> 00:27:27,417
Side note, I wiped my mat down

623
00:27:27,417 --> 00:27:31,834
with a little ylang-ylang oil 
and it's so nice.

624
00:27:31,834 --> 00:27:33,250
Highly recommend.

625
00:27:33,250 --> 00:27:35,959
(deep breathing)

626
00:27:37,750 --> 00:27:41,041
Not sure if ylang-ylang is
right for the yoga for teachers

627
00:27:41,041 --> 00:27:42,375
but maybe.

628
00:27:42,375 --> 00:27:45,667
A little self love, 
a little romance.

629
00:27:45,667 --> 00:27:47,000
Energy for the self.

630
00:27:47,000 --> 00:27:48,875
Okay, one more big breath in.

631
00:27:48,875 --> 00:27:49,917
(inhaling)

632
00:27:49,917 --> 00:27:52,417
Then use an exhale
to release everything.

633
00:27:52,417 --> 00:27:53,458
Alright.

634
00:27:53,458 --> 00:27:55,792
Take any other
movement here that feels good

635
00:27:55,792 --> 00:27:59,291
that's mindful and
slow, safe, and steady.

636
00:28:00,458 --> 00:28:03,155
Otherwise we'll
start to make our way

637
00:28:03,155 --> 00:28:07,291
to a nice Corpse Pose, Savasana,

638
00:28:07,291 --> 00:28:11,250
a place where we can
surrender and just restore.

639
00:28:11,250 --> 00:28:12,583
Whether you came to this video

640
00:28:12,583 --> 00:28:16,166
looking for exercise

641
00:28:16,166 --> 00:28:19,166
or just some self care

642
00:28:21,166 --> 00:28:22,667
I hope that you benefit

643
00:28:22,667 --> 00:28:25,542
from just taking
some time to slow down

644
00:28:25,542 --> 00:28:27,917
and balance out
your energetic bodies,

645
00:28:27,917 --> 00:28:30,875
that you can have the
energy you need to serve others

646
00:28:30,875 --> 00:28:32,041
and kick butt.

647
00:28:33,208 --> 00:28:34,583
Close your eyes.

648
00:28:34,583 --> 00:28:37,917
Relax your
shoulders one last time here.

649
00:28:38,834 --> 00:28:42,162
Just, even if it's for
30 seconds to a minute,

650
00:28:42,162 --> 00:28:47,411
allow yourself to close your
eyes and do absolutely nothing.

651
00:28:47,411 --> 00:28:48,792
A total surrender.

652
00:28:50,208 --> 00:28:52,875
Allow your body to
experience what it feels like

653
00:28:52,875 --> 00:28:55,708
to do absolutely nothing.

654
00:28:55,708 --> 00:28:57,291
A complete calmness

655
00:28:57,291 --> 00:28:59,083
so that you can identify that

656
00:28:59,083 --> 00:29:01,542
and know that it
exists when you need balance

657
00:29:01,542 --> 00:29:05,851
or you need to
restore, refresh, fill your cup.

658
00:29:13,583 --> 00:29:17,792
A personal thank you from me
to you for all that you do

659
00:29:17,792 --> 00:29:21,625
and all that I know
you'll continue to do.

660
00:29:21,625 --> 00:29:22,959
We have to pave the way

661
00:29:22,959 --> 00:29:27,037
and take responsibility 
for the way we engage

662
00:29:27,037 --> 00:29:28,917
and I think for all teachers

663
00:29:28,917 --> 00:29:34,283
that's a really, really
valuable and important role

664
00:29:34,283 --> 00:29:38,000
that you play in
teaching that and sharing that.

665
00:29:39,792 --> 00:29:44,488
That how we move has everything
to do with the outcome.

666
00:29:47,583 --> 00:29:49,792
Stay where you are or if
you're ready to rock and roll

667
00:29:49,792 --> 00:29:51,166
or if you have to get up and go

668
00:29:51,166 --> 00:29:54,667
bring the hands
together at the heart.

669
00:29:54,667 --> 00:29:58,934
From my heart to yours, namaste.

670
00:29:58,934 --> 00:30:01,792
(upbeat music)