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- Hey everyone, 
welcome to Yoga With Adriene.

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I'm Adriene and 
this is Benji, knucklehead,

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and today we have a 
yoga for tension relief.

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So it happens whether 
it's from emotional

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or physical stress, 
we collection tension

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and this is a really 
cool, calming practice

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that's gonna help 
you relieve some of that

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and find what feels good.

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

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(bright music)

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Alrighty my friends, let's
begin in a comfortable seat.

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Go ahead and use your towel
or blanket to sit on here

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and just lift the hips up.

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And a great way to gauge is if
you feel like your spine is

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collapsing, totally normal, go
ahead and lift the hips up so

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you can find length with a bit
more ease and what this lift

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does is it gets the hips a
little bit higher than the femur

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or the thigh bones and the knees
so that you can find that lift

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with a little less struggle.

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So I've spent a lot of time on
the ground by now and I'm able

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to kind of open 
up through the hips.

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Some people are just born
anatomically with more open hips

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so I really can not stress
enough the importance of lifting

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the hips up so you can sit
up nice and tall if you need.

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Since we are addressing
tension and the way in which it

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accumulates in the body due to
stress either physically or,

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let's be honest, 
mentally or emotionally as well,

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since we are addressing tension
today I think it's important

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that we start in a nice
comfortable position and that we

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already start to direct our
attention or our mind towards

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what that feels like 
or even, you know,

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observe or notice how hard it is
to get comfortable today, maybe.

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So take your time, as always,
settling in but really taking

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this first beat to 
notice where you are.

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Maybe you're practicing 
along with Benji and I

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for preventative care today.

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Or maybe you have intentionally
selected this video to

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welcome some 
much needed relief.

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Wherever you are,

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let's start to gently 
close the eyes or soften

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the gaze and bring 
your attention inward.

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When you're ready, 
start to notice your breath,

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nice and easy.

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So to me there's 
already so much value

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in what you've already done.

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Made the decision, 
selected the video,

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pressed play, 
set yourself up to observe,

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to find or work to find 
a nice comfortable seat.

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So today's sequence 
is quite simple

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but there's a lot 
of depth in this

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opportunity that you've 
taken for yourself.

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There's a lot there and as I
always like to say a little goes

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a long way so just start
off nice and easy by allowing

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yourself this time

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to simply notice 
and observe the breath.

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You don't have to do anything.

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You don't have 
to force anything.

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You certainly don't 
have to push any more.

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But instead, 
with the eyes closed,

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lengthening up 
through the crown of the head,

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grounding down 
through the low body,

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just notice your breath.

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Great.

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And try to stay present with

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whatever's going 
on in the moment.

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Again, some days 
it's a struggle to land.

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And then some days 
you land, drop right in,

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right into that 
comfortable seat,

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into that Sukha.
That Sukhasana.

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And then you may have observed
already that by just bringing

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your awareness to the moment and
whatever is honestly going on in

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the moment, things start 
to shift and change and

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we see that with the breath.

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So I have not really even guided
you into any technical pranayama

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yet but you can

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most likely already 
observe that by just

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bringing your awareness 
to the present moment

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your breath starts to change.

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So if that's happening for
you, even if it's just like one

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awesome deep breath, let it.

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Allow it, allow it to happen.

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And then whatever observations
you're making here and whatever

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attention or listening
that's going on with the breath,

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see if you can keep it going but
we'll just tuck the chin just a

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hair and lengthen 
through the back of the neck.

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And slowly draw the 
hands together at the heart.

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But keep going, 
keep breathing, keep noticing,

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allowing yourself 
to just be present

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with whatever you've got.

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Whatever you've 
brought to the table.

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Gently deepening the breath.

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Just inviting and/or welcoming
a sense of calm to the body.

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So tension is a
many splendid thing, no.

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Tension is interesting, right?

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Because if it's not tended to

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it can really 
accumulate fast, right?

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And then the body 
starts to send us signals that,

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you know, something isn't right
and that's that's when things

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can go wrong and 
sometimes even terribly wrong.

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So,

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just allow yourself this
time and space here to breathe

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and to notice and welcome

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a state of calm 
back to the body.

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And if it doesn't happen right
away or if it doesn't happen in

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this practice just now 
that this time is valuable.

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Signaling the brain 
and the body

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saying it's okay 
to take a pause,

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to be present with the
breath and to find stillness.

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Then just notice where you might
be gripping or holding here.

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Maybe in the skin of 
the forehead or the jaw.

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The toes.

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The shoulders.

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Energetically even in the body.

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Just doing a quick scan.

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And then slowly keep breathing.

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Keep all your beautiful
observations going

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as you gently bow 
the head to the heart,

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start to feel a deep stretch 
in the back of the neck.

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Again, soften through the jaw.

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Soften through the forehead.

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And with the head bowing down,
see if you can lift up through

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the center channel, 
so up through the plumb line,

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maybe engaging the 
pelvic floor a bit.

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Then lift up 
through the sternum a bit.

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So you're just sitting up

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a little bit taller 
within this shape.

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It could be a big gesture.
It could be very subtle.

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Then start to lift 
the corners of your mouth.

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Take one more 
deep breath in here.

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And as you exhale, 
slowly lift the head,

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bring the hands to 
the thighs or the knees.

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Head over heart, 
heart over pelvis here.

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Great, inhale in.

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Breathe into your belly.

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This time as you exhale, see
if you can really listen to the

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sound of your breath.

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Maybe, perhaps, 
creating a little Ujjayi breath.

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And see if you 
can keep that going.

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Really anchoring the brain
and the breath together as one.

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If you're not 
familiar with Ujjayi breath,

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essentially we're taking 
the tip of the tongue

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to the roof of the mouth,

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creating this soft restriction
in the back of the throat.

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We have a whole video on Ujjayi
breath so you can find that.

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I will put it in the description
for you if you're interested.

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And at the very least 
we're just seeing if we can

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extend the inhale, 
extend the exhalation.

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Starting to bring more pranayama
technique to the practice but

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not losing that state of calm or

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that willingness 
to welcome the calm.

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See if you can get an 
audible breath going here.

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You're doin' awesome.

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And even if you can catch a
couple waves of this Ujjayi

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breath, you're, I think, bound
to feel almost immediate

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effects of this breath.

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It's still so magnificent
to me how quickly pranayama,

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focused pranayama, can 
really change the way we feel.

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Take one more 
cycle of breath here.

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And then we'll let that go.

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We're gonna open the palms now,

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spread the fingertips 
super wide open.

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And then close 
into strong fists.

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Here we go, big inhale to open.

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Stretch.

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And then close, strong fists.

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Open.

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And last time, close.
Super strong.

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And then release, 
allow the fingertips to

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now float to the fingertips.

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Once again, gathering some
energy up through that center

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plumb line, the midline.

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You can kind of lift up,

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little kegel from 
the pelvic floor if it helps.

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Relax the shoulders 
down the back body,

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lift your chest.

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Inhale, lengthen 
through the crown.

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Neck is nice and long.

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Exhale slow and steady.

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First just take 
the left elbow forward

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and the right elbow back.

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So we're not pushing and you
don't have your fingertips on

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the ground or really force,

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you've got to do 
the work from within.

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Using your breath to 
find a twist in the spine.

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Lower body's nice and heavy.

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Crown is lifted.

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And then all the 
way back through center,

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right elbow forward,
left elbow back.

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Keep the heart lifted.

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Now we're gonna speed it up.

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Back and forth.

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You can find a nice rhythm of
breath here that suits you.

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Smile.

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Breathe.

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Back and forth, nice and easy.

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Head over heart, 
heart over pelvis,

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so don't lean too far forward.

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And not leaning 
way too far back.

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Nice and stacked 
through all of the spine,

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all of your chakras.

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All those amazing, 
crazy points where all

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your nerves come together.

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Great, we're here for three.
Keep going.

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Two, and on the one release.

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Palms face up this time.

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Fingertips float down.

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Just take a deep breath in,
notice how you feel.

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And a long breath out.

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Excellent, let's come 
forward on to all fours.

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Move nice and slow.

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Move as if you're like 
moving through water

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or nice beautiful air,
thick air. Fog, I mean.

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Whatever.
Okay, here we go.

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You can use your towel 
or your blanket to pad

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the knees here if you like.

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Excuse me, Benji.

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Sorry, buddy.
Sorry, buddy.

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Spread the palms, here we go.

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Inhale to drop the belly,
open the chest.

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Exhale to round 
through the spine,

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chin to chest.

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Inhale to open.

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Exhale to contract.

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Press into your fingerprints.

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Press into the tops of the feet.

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Slow and steady.

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Inviting a softness 
into each gesture.

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So not pushing.
Not forcing.

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Biceps and elbow 
creases shining forward here.

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Excellent. And then we'll bring 
it back to a nice neutral spine.

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Bring your knees as 
wide as the yoga mat.

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I'm gonna place my blanket to
the side but you can do whatever

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you like with yours.

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Big toes to touch and nice and
slow we're gonna melt the heart

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into Extended Child's Pose.

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Reach the fingertips forward.

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Feel that opening through the
shoulders as your heart melts

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towards your yoga mat.

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You can get a little kiss of
the forehead on the ground here.

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You can even rock the 
forehead gently side to side.

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Here's where you close your eyes
and within the beautiful gentle

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confines of your own 
private little love cave here,

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choose to let go of 
any stress or tension

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that is in your body

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but honestly, in your life.

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We don't even have to 
identify it here right now.

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But sometimes we don't even
realize how strong we're holding

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on to certain patterns 
that bring us stress.

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That create tension.

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00:15:41,908 --> 00:15:43,709
Inhale lots of love in here.

251
00:15:43,709 --> 00:15:45,844
Breathe into your back body.

252
00:15:47,814 --> 00:15:49,774
Exhale lots of love out.

253
00:15:51,317 --> 00:15:51,984
Beautiful.

254
00:15:51,984 --> 00:15:55,121
Press into your foundation,
so connect with the ground,

255
00:15:55,121 --> 00:15:58,848
connect with to the earth as
you slowly bring it back up.

256
00:15:59,926 --> 00:16:03,362
Walk the knees underneath the
hips and we're gonna walk the

257
00:16:03,362 --> 00:16:04,430
hands out again.

258
00:16:04,430 --> 00:16:06,933
Eyes at elbows, so elbow 
creases towards the front.

259
00:16:06,933 --> 00:16:08,501
Biceps towards the front.

260
00:16:08,501 --> 00:16:12,271
We'll curl the toes under this
time and lift the hips up high,

261
00:16:12,271 --> 00:16:13,906
Downward Facing Dog.

262
00:16:13,906 --> 00:16:15,732
Excuse me little doggy.

263
00:16:15,732 --> 00:16:18,711
Excuse me, dog.
Excuse me, dog.

264
00:16:18,711 --> 00:16:21,480
No animals were harmed 
in the making of this video.

265
00:16:21,480 --> 00:16:23,789
Okay, bend your knees,
pedal it out.

266
00:16:24,784 --> 00:16:26,619
Start to find what feels good.

267
00:16:26,619 --> 00:16:29,046
Start to find the 
places that are tight.

268
00:16:30,456 --> 00:16:33,459
And then send your 
awareness and your love

269
00:16:33,459 --> 00:16:35,694
and your attention 
towards those places.

270
00:16:35,694 --> 00:16:38,130
So the more we start 
to do this on the mat,

271
00:16:38,130 --> 00:16:40,032
particularly in 
the asana practice,

272
00:16:40,032 --> 00:16:42,841
you can apply this 
to all of your asana,

273
00:16:42,841 --> 00:16:45,404
the more we start 
to do this off the mat.

274
00:16:45,404 --> 00:16:50,610
In our life situations, even in
something as simple as changing

275
00:16:50,610 --> 00:16:53,980
your pillow, the one sleep 
on if you're lucky enough

276
00:16:53,980 --> 00:16:56,282
to be able to do that.

277
00:16:56,282 --> 00:17:01,254
Or, you know, letting go of
certain friendships that bring

278
00:17:01,254 --> 00:17:06,242
tension or stress or bringing a
better communication to those

279
00:17:06,242 --> 00:17:10,162
to relieve the stress or
the tension, et cetera.

280
00:17:10,162 --> 00:17:11,230
Okay, we're here for three.

281
00:17:11,230 --> 00:17:13,432
You're doing great.

282
00:17:13,432 --> 00:17:16,135
I'm feeling some tightness 
and tension in my calves.

283
00:17:16,135 --> 00:17:18,271
I'm pedaling it out.

284
00:17:18,271 --> 00:17:21,641
Two, one, slowly 
lower back to all fours.

285
00:17:21,641 --> 00:17:23,943
This time bring 
the knees together,

286
00:17:23,943 --> 00:17:26,779
really together, and the 
arches of the feet together.

287
00:17:26,779 --> 00:17:29,815
You're gonna come 
back into Hero Pose.

288
00:17:29,815 --> 00:17:31,584
If this is not 
good for your knees,

289
00:17:31,584 --> 00:17:33,719
just go back to that 
comfortable seated posture

290
00:17:33,719 --> 00:17:34,687
that you were in before.

291
00:17:34,687 --> 00:17:37,423
If you still want to give it a
try but the knees are giving you

292
00:17:37,423 --> 00:17:39,759
a little bit of pain in 
the front or a little bit of

293
00:17:39,759 --> 00:17:44,830
discomfort, take your blanky or
your towel and hike it up right

294
00:17:44,830 --> 00:17:45,998
to the backs of the knees.

295
00:17:45,998 --> 00:17:50,603
And you can even double roll it
and then come back and see if

296
00:17:50,603 --> 00:17:52,486
that feels a little bit better.

297
00:17:53,706 --> 00:17:55,708
Okey doke, so here we are.

298
00:17:55,708 --> 00:17:57,976
Virasana variation.

299
00:17:59,712 --> 00:18:02,615
Stacking through the spine,
lifting through the heart.

300
00:18:03,438 --> 00:18:05,564
As you're ready just 
take a second to loop

301
00:18:05,564 --> 00:18:07,053
the shoulders 
forward, up and back.

302
00:18:07,053 --> 00:18:09,355
Just feel your shoulder 
blades coming together again.

303
00:18:09,355 --> 00:18:11,057
As if you're, 
I like to say this,

304
00:18:11,057 --> 00:18:14,393
pinching a pencil between 
your two shoulder blades.

305
00:18:14,393 --> 00:18:15,561
For me, the image works.

306
00:18:15,561 --> 00:18:19,031
Maybe it doesn't for you but
activating the upper body,

307
00:18:19,031 --> 00:18:21,567
not just lifting up 
from the heart space.

308
00:18:21,567 --> 00:18:24,971
So seeing the body
as one moving part, right?

309
00:18:24,971 --> 00:18:26,806
360.

310
00:18:26,806 --> 00:18:29,809
Okay, and from here we'll bring
the fingertips to the sides,

311
00:18:29,809 --> 00:18:33,479
lift the corners of the mouth
slightly and on an inhale you're

312
00:18:33,479 --> 00:18:37,183
gonna flip the palms up towards
the sky and reach all the way

313
00:18:37,183 --> 00:18:39,444
up, up and overhead.
Big breath in.

314
00:18:40,653 --> 00:18:42,845
And then exhale, float it down.

315
00:18:45,524 --> 00:18:47,447
Inhale, palms up.
This is your vinyasa.

316
00:18:50,582 --> 00:18:52,745
Exhale, palms down.

317
00:18:54,400 --> 00:18:56,411
Move nice and slow.
Notice if you're rushing here.

318
00:18:56,411 --> 00:18:58,221
Inhale, reach it up.

319
00:19:01,474 --> 00:19:03,275
Exhale, float it down.

320
00:19:03,275 --> 00:19:05,277
See if you can create 
a little resistance here.

321
00:19:05,277 --> 00:19:07,746
Just even in the air,
this control.

322
00:19:09,348 --> 00:19:11,508
Excellent, one more.
Inhale, reach it up.

323
00:19:11,508 --> 00:19:13,252
Nice and slow, 
spread the fingertips.

324
00:19:13,252 --> 00:19:15,254
Find your Ujjayi breath.

325
00:19:16,889 --> 00:19:18,980
And exhale, press it down.

326
00:19:23,696 --> 00:19:25,843
Excellent.
Fingertips reach down.

327
00:19:25,843 --> 00:19:26,966
If they touch the earth, great.

328
00:19:26,966 --> 00:19:29,668
If not, just lots of 
energy through the fingertips.

329
00:19:29,668 --> 00:19:31,871
You're gonna take your right
ear over your right shoulder.

330
00:19:33,002 --> 00:19:34,472
Breathe deep.

331
00:19:34,472 --> 00:19:35,710
Inhale in.

332
00:19:36,375 --> 00:19:41,013
Exhale, pressing your left
hand into an imaginary surface.

333
00:19:41,013 --> 00:19:44,617
You're gonna flex the left
fingertips up towards the sky.

334
00:19:44,617 --> 00:19:45,718
So you can play around here.

335
00:19:45,718 --> 00:19:48,954
Pulling the pinky back or 
bringing the thumb forward.

336
00:19:48,954 --> 00:19:52,494
You should feel incredible,
incredible sensation

337
00:19:52,494 --> 00:19:55,795
and relief in 
the left trap here.

338
00:19:57,365 --> 00:20:00,032
And you can play 
around with this,

339
00:20:00,032 --> 00:20:02,601
breathing mindfully 
all the way along.

340
00:20:07,481 --> 00:20:10,676
And then if you just got 
a have a little more here,

341
00:20:10,676 --> 00:20:12,011
you can take your right hand,

342
00:20:12,011 --> 00:20:14,380
gently rest it on 
top of your left ear.

343
00:20:14,380 --> 00:20:15,548
Be really mindful.

344
00:20:17,196 --> 00:20:18,417
Mmmmm.

345
00:20:22,150 --> 00:20:22,788
Woo.

346
00:20:25,924 --> 00:20:27,594
And if you're feeling brave,

347
00:20:27,594 --> 00:20:29,829
lift your left fingertips up 
towards the ceiling.

348
00:20:29,829 --> 00:20:32,465
Take a deep breath in.

349
00:20:32,465 --> 00:20:34,533
Woo, and then exhale, release.

350
00:20:34,533 --> 00:20:36,925
(sighs) Take a second.

351
00:20:37,837 --> 00:20:39,405
Lot of energy in the fingertips.

352
00:20:39,405 --> 00:20:42,124
And when you're ready, 
left ear over left shoulder.

353
00:20:43,375 --> 00:20:45,010
So this might be 
your stopping point.

354
00:20:45,010 --> 00:20:48,647
I definitely feel a nice opening
here from the back of the head,

355
00:20:48,647 --> 00:20:50,649
the atlas, all the 
way to my low back.

356
00:20:52,651 --> 00:20:54,653
Find the depth.

357
00:20:55,921 --> 00:20:58,424
But then if you're ready 
to take it a step further,

358
00:20:58,424 --> 00:21:02,308
start to press your right 
hand into an imaginary wall

359
00:21:02,308 --> 00:21:04,263
and flex your 
right fingertips up.

360
00:21:04,263 --> 00:21:07,099
So notice how I'm giving you
that image of really pressing

361
00:21:07,099 --> 00:21:09,802
away versus just 
flexing the hand.

362
00:21:11,804 --> 00:21:15,841
So this also gets into the
forearm and the wrist creating

363
00:21:15,841 --> 00:21:17,629
strength in the wrists.

364
00:21:18,678 --> 00:21:20,913
And then you can 
play around here.

365
00:21:20,913 --> 00:21:22,781
Front, back.

366
00:21:22,781 --> 00:21:23,816
Side to side.

367
00:21:23,816 --> 00:21:27,853
Notice if you've started to hold
your breath when something tight

368
00:21:27,853 --> 00:21:29,855
has come along.

369
00:21:32,358 --> 00:21:35,161
When the tension gets magnified,

370
00:21:35,161 --> 00:21:38,597
can you remember 
to breathe deep?

371
00:21:38,597 --> 00:21:40,299
The audible breath is helpful.

372
00:21:43,682 --> 00:21:48,073
And then take one more 
breath cycle here to maybe

373
00:21:48,073 --> 00:21:51,177
bring the the left arm up.

374
00:21:51,177 --> 00:21:54,820
Maybe play with reaching right
fingertips a little higher.

375
00:22:02,354 --> 00:22:04,790
Woo, and then slowly release.

376
00:22:04,790 --> 00:22:06,678
Awesome. Draw both 
shoulders up to the ears.

377
00:22:06,678 --> 00:22:08,494
Big inhale.

378
00:22:08,494 --> 00:22:11,230
Exhale, just drop it 
down with a sharp exhale.

379
00:22:11,230 --> 00:22:13,945
(sighs) Twice more like that.
Inhale.

380
00:22:15,313 --> 00:22:17,336
And exhale, sigh it out. (sighs)

381
00:22:17,336 --> 00:22:19,071
And on this third one,
surprise yourself.

382
00:22:19,071 --> 00:22:20,375
Let out a little sound.

383
00:22:20,375 --> 00:22:22,308
If you have a pet 
or a friend around,

384
00:22:22,308 --> 00:22:23,976
just freak them out on 
this last one a little bit.

385
00:22:23,976 --> 00:22:25,077
Here we go.

386
00:22:26,312 --> 00:22:27,213
Big breath in.

387
00:22:27,213 --> 00:22:29,655
Squeeze, squeeze,
squeeze and exhale, let it go.

388
00:22:29,655 --> 00:22:30,893
(audibly huffs)

389
00:22:32,685 --> 00:22:34,320
Nothing.

390
00:22:34,320 --> 00:22:36,455
Okay, if you're 
okay on your knees,

391
00:22:36,455 --> 00:22:39,358
you can stay here otherwise
we're gonna shift right back to

392
00:22:39,358 --> 00:22:41,360
the that comfortable seat.

393
00:22:44,997 --> 00:22:46,449
Bring the palms together.

394
00:22:48,067 --> 00:22:50,002
Close your eyes.

395
00:22:50,002 --> 00:22:52,538
Tuck the chin.

396
00:22:52,538 --> 00:22:54,161
Take a deep breath in.

397
00:22:55,241 --> 00:22:57,631
And as you exhale, 
relax your shoulders.

398
00:23:00,079 --> 00:23:01,997
Back to the breath, inhale.

399
00:23:04,251 --> 00:23:05,944
Exhale.

400
00:23:08,554 --> 00:23:10,214
Long inhale.

401
00:23:13,268 --> 00:23:14,758
Long exhale.

402
00:23:15,828 --> 00:23:19,798
So always, always, always
remembering the breath is there

403
00:23:19,798 --> 00:23:23,023
for you to return to 
again and again and again.

404
00:23:24,236 --> 00:23:27,345
If you're in Hero, 
go ahead and transition now.

405
00:23:27,345 --> 00:23:30,509
We're gonna all come 
from our seated posture

406
00:23:30,509 --> 00:23:33,445
to the ground, nice and slow.

407
00:23:33,445 --> 00:23:35,447
Come to lie flat on your back.

408
00:23:38,017 --> 00:23:40,019
Stretch the legs out long.

409
00:23:42,021 --> 00:23:43,289
Take a deep breath in.

410
00:23:43,289 --> 00:23:45,338
Feel supported by the earth.

411
00:23:47,393 --> 00:23:49,828
Hands are gonna come down to
the ground and when you're ready

412
00:23:49,828 --> 00:23:52,031
we'll bend one knee and then
the other bringing the heels up

413
00:23:52,031 --> 00:23:53,255
towards the sits bones.

414
00:23:53,255 --> 00:23:55,619
Toes are pointing 
forward not out or in.

415
00:23:57,169 --> 00:23:59,571
Ground through all 
four corners of the feet.

416
00:23:59,571 --> 00:24:02,564
Inhale in to 
lengthen through the neck.

417
00:24:02,564 --> 00:24:06,912
And then exhale, you're gonna
really press into the palms and

418
00:24:06,912 --> 00:24:09,548
press into the feet so use your
foundation to start to lift up

419
00:24:09,548 --> 00:24:10,916
from the tailbone.

420
00:24:10,916 --> 00:24:14,053
Feel this great stretch in the
quads and the front of the hip

421
00:24:14,053 --> 00:24:16,855
creases as you lift 
up just into a nice,

422
00:24:16,855 --> 00:24:19,190
easy Bridge Pose.
Nice and easy.

423
00:24:20,759 --> 00:24:22,241
Strong legs here.

424
00:24:22,241 --> 00:24:25,130
Palms are actively 
pressing into the ground.

425
00:24:25,130 --> 00:24:26,765
We lift the chest to the chin

426
00:24:26,765 --> 00:24:28,767
and then the chin 
up towards the sky.

427
00:24:31,103 --> 00:24:33,505
Take a deep breath in.

428
00:24:33,505 --> 00:24:35,090
Fill the belly with air.

429
00:24:35,090 --> 00:24:38,143
And then exhale 
to slowly lower down.

430
00:24:38,143 --> 00:24:40,800
Try to lower down nice 
and slow and with control.

431
00:24:42,381 --> 00:24:44,383
Sweet, then walk 
the feet together.

432
00:24:44,383 --> 00:24:46,251
Open the knees wide.

433
00:24:46,251 --> 00:24:49,099
Bring one hand to the heart
and one hand to your belly.

434
00:24:50,689 --> 00:24:54,360
Take the deepest 
breath you've taken all day.

435
00:24:54,360 --> 00:24:55,694
Here we go, big inhale.

436
00:24:57,989 --> 00:25:00,032
Exhale to relax everything.

437
00:25:00,032 --> 00:25:03,435
Truly melt the weight of 
your body into the earth.

438
00:25:03,435 --> 00:25:06,167
Relax every toe, every finger.

439
00:25:06,905 --> 00:25:09,308
All the joints getting heavy.

440
00:25:09,308 --> 00:25:11,610
All the muscles softening.

441
00:25:12,474 --> 00:25:15,188
And your energetic body

442
00:25:16,778 --> 00:25:19,584
takes a break.

443
00:25:20,184 --> 00:25:21,457
Surrenders.

444
00:25:23,122 --> 00:25:25,561
Part the lips gently.
Close your eyes.

445
00:25:28,427 --> 00:25:31,398
Just take one 
final quiet moment here.

446
00:25:33,699 --> 00:25:36,629
For yourself, with yourself.

447
00:25:56,555 --> 00:25:59,152
And then slowly 
bring your attention

448
00:26:00,660 --> 00:26:02,458
back to the breath.

449
00:26:03,896 --> 00:26:05,497
Notice the rise and the fall.

450
00:26:08,420 --> 00:26:10,994
And we will end today's practice

451
00:26:13,735 --> 00:26:16,687
by remembering that

452
00:26:16,687 --> 00:26:21,088
whenever we are in doubt

453
00:26:21,088 --> 00:26:25,684
or whenever you 
feel stuck or tight,

454
00:26:25,684 --> 00:26:29,755
full of tension 
and in need of relief,

455
00:26:29,755 --> 00:26:32,191
whenever you feel like you're
gonna die or you're just not

456
00:26:32,191 --> 00:26:35,912
gonna make it, remember

457
00:26:35,912 --> 00:26:38,780
the breath is always there.

458
00:26:39,605 --> 00:26:43,401
And the breath 
always comes first.

459
00:26:43,401 --> 00:26:47,106
So if you feel like 
you're in an endpoint,

460
00:26:47,106 --> 00:26:49,323
start again with the breath.

461
00:26:49,323 --> 00:26:52,313
And on that note, 
let's bring the palms together.

462
00:26:52,313 --> 00:26:53,976
You can stay here 
a little bit longer,

463
00:26:53,976 --> 00:26:58,250
as long as you need by pausing
the video after this moment.

464
00:26:58,250 --> 00:26:59,584
But we'll bring 
the palms together,

465
00:26:59,584 --> 00:27:01,107
thumbs up to the third eye.

466
00:27:02,387 --> 00:27:04,523
And just start to 
smile as you breathe here.

467
00:27:04,523 --> 00:27:06,051
It's all good.

468
00:27:07,426 --> 00:27:11,096
Everything is cyclical and
what's important is that you're

469
00:27:11,096 --> 00:27:14,366
taking the time 
to care for yourself.

470
00:27:14,366 --> 00:27:16,902
Not let that tension just 
keep building and building

471
00:27:16,902 --> 00:27:19,786
but you're tending to it.

472
00:27:21,139 --> 00:27:22,174
So way to go.

473
00:27:22,174 --> 00:27:24,409
Remember the 
breath always comes first.

474
00:27:24,409 --> 00:27:25,724
Take a deep breath in.

475
00:27:28,256 --> 00:27:29,950
And a long breath out.

476
00:27:33,387 --> 00:27:35,020
And you can keep 
the legs where they are.

477
00:27:35,020 --> 00:27:38,290
You can slowly start to 
bring the knees together.

478
00:27:38,290 --> 00:27:42,394
Walk the feet out as 
wide as the yoga mat.

479
00:27:42,394 --> 00:27:46,955
Let the knees just fall together
and we'll sign off today's

480
00:27:46,955 --> 00:27:50,284
practice by whispering,

481
00:27:50,284 --> 00:27:52,350
Namaste.

482
00:27:53,191 --> 00:27:58,028
(bright music)