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- Howdy everyone!
Welcome to Yoga With Adriene.

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I'm Adriene and today
we have yoga for text neck.

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This is a good one.
This is a big request.

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

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(gentle music)

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Alright gang,
let's begin seated.

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Come on down to the ground.

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You can do cross-legged,
you can do kneeling,

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maybe sit up on a blanket or
a block if that suits you.

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We're definitely going to be
warming up with some neck work

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today so get into a place
where you feel as though

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you can sit up nice and tall.

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Even if it
requires a little effort,

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we'll work to soften that.

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Find that Sukha, that ease.

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So get into your shape and then
the minute you get there just

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start to breathe fully deeply,
we're taking this time off our

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phones, off scrolling

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to really today
very consciously,

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very pointedly tend
to the energy that

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runs up and down the spine.

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So that's how I'm treating this
practice and pretty much how

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I treat a lot of postural work

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or people who are wanting
to "correct" posture.

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You know, hard-wired patterns
or even anatomical things

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that need some balancing out.

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So the way I like to think of
it is you're breathing deep here

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just kind of coming
into the moment arriving.

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The way I like to think of it is
we're tending to the energy that

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runs up and down the spine and
if we cut that off in any way,

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for it collapse the vertebrae,
smooshed, smush.

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If we're kind of
in a hard-wired shape

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where the energy is not flowing,

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we're gonna feel that.

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There are definite effects and
that's not just a yoga thing.

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That is now been proven,
you know?

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There are lots of

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studies now that show
the importance of us

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kind of tending to the
spine energetically

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as well as
physically, anatomically.

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So in yoga we just say,
"Oh, they go hand in hand."

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So you can think about that
so maybe it'll help you as you

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continue your regular day to
day practices too to just think

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about it as you're wanting to
create a fluid pathway for the

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energy to flow up and
down the spine rather than,

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"I have to do yoga.
I have to sit up straight.

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"I have to fix
my messed up back

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"or my messed up neck."

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No, we're just simply gonna
adjust and move and breathe and

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direct our awareness in a way
which hopefully it'll become

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more natural, more available

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to just exist and
be in that state

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on a regular basis
without having to try.

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As hard.

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Okay, so a good example of
that is if you've ever tried a

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mediation or done something like
meditation and you've had to sit

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for a period of time and you
can barely hold your spine up,

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well you're not alone
but through regular practice,

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you can get to the
point where you can,

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you know, correct or
adjust and do it with more ease.

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So, okay, let's begin now but I
think that's important because

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now you can go in with this idea

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of the energetic body being our

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number one rather than trying

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to fix or change anything.

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It's kinda like
what comes first, right?

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The chicken or the egg?
Tell me down below.

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No, okay.

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So hopefully by now
you have at least taken

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a couple of deep,
loving, full breaths.

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If not, do it now.

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And we're just gonna
start nice and slow with gentle,

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small saucer sized
circles with the nose.

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And I encourage you to close
your eyes here so that you can

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really feel the sensation,

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what's going on
and just feel it out.

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Am I kind of coming
forward in the neck?

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Do I tend to sit back?

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What's going on?

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Small saucer sized circles.

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As we do this, breathe deep.

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Try to find what feels good
so if you come across anything

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sticky, maybe give it a couple
moments there with your breath

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to stretch it out.

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And then begin to notice whether
you're kind of sitting forward

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in the torso or back and see if
you can align head over heart

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and heart over pelvis as you
continue with this circular

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motion with the nose.

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Great, then reverse your circle.

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Try to keep it
small here to start.

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And see if you can really
initiate from the nose so we're

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integrating the neck
in a different way

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than the '80s head roll.

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Small and steady.

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Relax the tongue and
the face and the mouth.

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Relax your jaw, keep breathing
and best you can on these last

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couple rounds here, see
if you can lift your sternum,

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your chest a little more.

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Sweet and then
come back to center.

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Great, with the
chest still lifted,

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heart nice and open, available,
ready for this experience so

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that you can feel better,
better yourself,

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stand up, you know carry
yourself with confidence,

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and also, of course,
take care of the energy

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that runs up and down the spine.

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You're gonna sit back so
that you're head over heart,

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heart over pelvis
sensation is kicking on.

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And then you're
gonna close your eyes.

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And then you're gonna imagine

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placing a pencil between
your shoulder blades.

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And then you're gonna bring your
awareness to your shoulders and

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you're gonna rotate in that
socket so that your shoulder

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blades come together so that
you're pinching that pencil

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between your shoulder blades.

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And you might just naturally

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start to feel a lift
in the front body.

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It feels good,
it feels confident.

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It feels whole as
you breathe in and out.

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And if you don't tend to sit
anywhere near this shape in your

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body in a regular basis you
might even start to feel a

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little vibration
a little trembling,

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working hard so you're
gonna use your breath

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to just stay present with that.

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We're waking up muscles.

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Tendons, fascia.

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Squeezing the
shoulder blades together.

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And then try to maintain that
guys as we now return to the

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circles with the nose.

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This time do like
a salad plate size.

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And if you don't know what
that is just make your circle

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just a little bit bigger.

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This time adding the layer of
keeping the upper back body

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engaged and the
chest really open.

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Great, now allow
this circle to get bigger.

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We're going to
dinner plate size here.

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Should feel really good.

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Elbows maybe pull
back here for this one.

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Then maintain that connection
or reconnect now and you're just

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gonna reverse your circle here
starting with smaller circles

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and then allowing it
to get larger and larger

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on the other side.

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Abdominal wall
starting to turn on because

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we're holding ourself upright.

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Upper back body super engaged.

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Mhmmm, mhmmm.

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One more circle, you got it.
Breathe deep.

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And then bring it back, try to
keep this engaged as you bring

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your palms together, thumbs up
to the third eye and then you're

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just gonna slowly
activate upper back body,

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lift your chest,
lift your chest,

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lift your chest, lift
your forehead to the sky.

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Inhale in here.

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Exhale, draw your navel in.
You got it, one more breath.

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If you need, you can interlace
the fingertips and bring them

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behind the head here
instead for a little support.

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And then exhale to release.

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Awesome.
Everything comes down.

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Puppy Posture.
Take your time.

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We're gonna come
through to all fours.

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We're gonna bring the elbows
right underneath the shoulders.

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And this is important because
your hands are gonna want to

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come in so you're gonna really
keep wrists in line with elbows.

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And then shoulders
right over the elbows.

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So once you have that,
plant it, keep it,

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glue it where it is.

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Two railroad tracks,
two parallel lines.

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Don't let the wrists come in.

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This is a big deal 'cause it
happens all the time and then we

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kinda don't get into the right
spots that we want to open up.

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So glue those puppies down.

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Upper arm bones rotate out.

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We're activating the upper back
body so it's the same action.

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So this ball and socket
joint is rolling in and around.

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Okay? And then
take your gaze down and

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we'll slowly keep this
glued, keep that rotation.

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Upper back body engaged.

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We're slowly, slowly, slowly,
gonna walk the knees back just

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to the point that
we feel this opening

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this big stretch
in the shoulders.

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It'll be different for everyone.

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Maybe forehead
comes down to the earth.

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Press into the tops
of the feet for stability

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and press into the knuckles.

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Try to keep that rotation
in the shoulder engaged,

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wrapping around,
upper back body activated.

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And then if you want just a
little yummy goodness you can

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tick-tock the hips a
little left to right.

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Breathe deep.

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Soften through
the skin of the face.

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You're doing great.
Awesome work.

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Breathing fully.

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Taking this time for
yourself in more ways than one.

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Benefitting so
many different things just

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by simply taking this time.

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Great come back
to stillness here.

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Allow your breath to
move you for one more cycle.

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Big inhale.

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And then empty it out.

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Melt your heart to the earth.

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Awesome.

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Slow and steady draw your navel
up so from your core you're

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activating your midline so
that you can move from there.

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Carve a line with
your nose forward.

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Slowly lower the
hips to the ground.

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Then keep carving that line with
the nose all the way forward and

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up as you come
into Sphinx Posture.

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Pinch that
pencil like crazy here.

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Elbows still
underneath the shoulders.

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We're wrapping
shoulder blades around.

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Lot of work here.

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Beautiful, now tuck the chin,
lengthen through the back of the

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neck like nobody's
business as my mom would say.

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So you should be able to close
your eyes and just see this

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beautiful slide from the top of
the head down through your neck.

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So not crunching here.
Nice and long.

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Breathe deep.

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If you feel a heat, a warmth,
a tremble that's good.

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We're moving.

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Breathe, breathe, breathe
to support this movement.

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Good, one more breath.
You got it.

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Sphinx Pose.

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And then on your next exhale,

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it should feel good,
slow release.

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You're gonna bring the
fingertips out to a Texas T

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and then nice and slow
plant your left palm,

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you're gonna slowly
shift on to your left hip,

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bring your right
toes up and around.

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Maybe right foot comes to the
earth and then use your right

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palm on the earth
for a little stability.

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So we're here, breathing,

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opening up through
the pectorals now.

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You gotta bring the breath here.

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Don't hold your breath.

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Keeping toes awake,
fingers awake, breath alive.

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Mmmm and then slowly
roll it back to center.

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Find your Texas T.

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Peel the left toes up.

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Right hand presses into
the earth as you slowly

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open up on the other side.

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Use your left hand
for stability here.

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And then bring the breath.

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Good work.
One more breath, inhale.

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Exhale, slow and steady
with control back to center.

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This time slide the
hands underneath the shoulders.

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Suck the elbows in like
little grasshopper legs.

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Press into the tops of the feet.

247
00:13:08,917 --> 00:13:10,750
Press into the pubic bone.

248
00:13:10,750 --> 00:13:13,875
And you're gonna start with
the chin tucking into the chest.

249
00:13:13,875 --> 00:13:16,875
Activate the upper back body
here and then continue the

250
00:13:16,875 --> 00:13:18,708
journey up as you inhale.

251
00:13:18,708 --> 00:13:21,667
Carving a line with the nose
all the way up looking forward,

252
00:13:21,667 --> 00:13:23,792
Baby Cobra.

253
00:13:23,792 --> 00:13:25,375
Take a deep breath in.

254
00:13:25,375 --> 00:13:28,792
Exhale, with control lower
down, forehead kisses the mat.

255
00:13:30,083 --> 00:13:32,792
Once again, connect to
your foundation firmly.

256
00:13:32,792 --> 00:13:33,750
Now tuck the chin.

257
00:13:33,750 --> 00:13:35,875
Tuck, tuck, tuck, tuck,
tuck as much as you can.

258
00:13:35,875 --> 00:13:37,834
Chin to chest, chin to chest.

259
00:13:37,834 --> 00:13:40,166
And then grow it from there.

260
00:13:40,166 --> 00:13:42,834
Carving a line
with the nose forward,

261
00:13:42,834 --> 00:13:45,750
up and back.
Nice, strong back.

262
00:13:45,750 --> 00:13:48,792
Elbows hugging in.
And then release.

263
00:13:48,792 --> 00:13:51,708
One more time.
Catch a wave here on your own.

264
00:13:51,708 --> 00:13:53,708
Here we go, chin to chest.

265
00:13:59,000 --> 00:14:02,333
And releasing
on your breath out.

266
00:14:02,333 --> 00:14:04,458
Great, curl the toes under.

267
00:14:04,458 --> 00:14:05,750
Yogi's choice, you can press up

268
00:14:05,750 --> 00:14:08,208
to all fours here or
press up to Plank.

269
00:14:08,208 --> 00:14:09,917
Again, yogi's choice.

270
00:14:09,917 --> 00:14:12,208
Both variations you
want to integrate the neck.

271
00:14:12,208 --> 00:14:15,208
So if the neck is hanging off,
draw a line with the crown of

272
00:14:15,208 --> 00:14:16,625
your head forward.

273
00:14:16,625 --> 00:14:18,375
Same thing if
you're on all fours.

274
00:14:18,375 --> 00:14:19,875
Careful not to
collapse in the neck.

275
00:14:19,875 --> 00:14:23,208
Remember, it is an extension
of the spine and this is what's

276
00:14:23,208 --> 00:14:25,542
gonna help change your game
when you're on your cell phone.

277
00:14:25,542 --> 00:14:29,708
You're gonna remember, "Oh, my
energy is relying on my spine to

278
00:14:29,708 --> 00:14:32,708
"be nice and long.
The pathway to be clear.

279
00:14:32,708 --> 00:14:36,708
"No crunching,
no clogged pathways."

280
00:14:36,708 --> 00:14:39,125
Right? Good plumbing.
Good energetic plumbing so you

281
00:14:39,125 --> 00:14:42,083
can practice this
on all fours or in Plank.

282
00:14:42,083 --> 00:14:44,875
We're here for
three, two, all fours,

283
00:14:44,875 --> 00:14:46,417
peel the tailbone up.

284
00:14:46,417 --> 00:14:49,041
If you're in Plank,
shift the hips up and back.

285
00:14:49,041 --> 00:14:51,625
Together we'll meet
in Downward Facing Dog.

286
00:14:53,917 --> 00:14:56,375
Shake the head
loose here, breathe.

287
00:14:58,583 --> 00:15:01,500
Soft, easy, breezy breath here.

288
00:15:03,375 --> 00:15:05,750
Smooth it out.

289
00:15:06,959 --> 00:15:10,458
One more breath in and
our here to pedal it out.

290
00:15:10,458 --> 00:15:12,458
Make sure you're
not holding in the neck.

291
00:15:22,792 --> 00:15:25,041
Awesome, then slowly
you're gonna come back

292
00:15:25,041 --> 00:15:27,041
to all fours or Plank Pose.

293
00:15:27,041 --> 00:15:28,875
So just going
back the way you came.

294
00:15:30,125 --> 00:15:31,750
Nice and then all
the way to the ground,

295
00:15:31,750 --> 00:15:34,583
nice and easy.
Great work.

296
00:15:34,583 --> 00:15:36,917
This time we're gonna bring the
legs together, really together.

297
00:15:36,917 --> 00:15:40,417
And we're gonna swim, swim, swim
the fingertips all around to

298
00:15:40,417 --> 00:15:41,917
interlace behind our tail.

299
00:15:43,166 --> 00:15:44,875
So feet zip up tight.

300
00:15:46,625 --> 00:15:48,083
Fingertips interlace.

301
00:15:49,792 --> 00:15:52,500
Then bring your
forehead down to the ground.

302
00:15:52,500 --> 00:15:54,917
Tuck your chin into the chest.

303
00:15:54,917 --> 00:15:57,291
Big stretch through the traps.

304
00:15:57,291 --> 00:15:59,500
In time you'll be able to bring
the palms together if you're not

305
00:15:59,500 --> 00:16:02,417
there yet, welcome to the club.
All good.

306
00:16:02,417 --> 00:16:04,208
You're just gonna square
off through the wrists

307
00:16:04,208 --> 00:16:05,792
or do the best you can.

308
00:16:07,125 --> 00:16:09,250
Squeeze the legs together.

309
00:16:09,250 --> 00:16:11,000
Zip 'em up tight.

310
00:16:11,000 --> 00:16:14,667
And then tuck the chin
into the chest even more here.

311
00:16:14,667 --> 00:16:18,542
Breathe.
Should feel awesome.

312
00:16:20,291 --> 00:16:23,041
And then nice and easy,
press into your pubic bone.

313
00:16:23,041 --> 00:16:26,875
Careful not to create too much
tension in the glutes but rather

314
00:16:26,875 --> 00:16:29,792
think about just pressing down
through your foundation and then

315
00:16:29,792 --> 00:16:32,417
you're gonna
carve a line forward,

316
00:16:32,417 --> 00:16:35,542
up and open up
through the chest, back.

317
00:16:35,542 --> 00:16:37,041
Knuckles reach
towards the heels.

318
00:16:37,041 --> 00:16:38,500
Toes towards the
back edge of your mat.

319
00:16:38,500 --> 00:16:40,375
Breathe deep.
Inhale.

320
00:16:40,375 --> 00:16:43,667
Then stay lifted, as you exhale,
just tuck the chin to the chest.

321
00:16:45,041 --> 00:16:46,500
Breathe here, Locust.

322
00:16:48,125 --> 00:16:49,625
Gotta breathe.
Breathe, breathe, breathe.

323
00:16:49,625 --> 00:16:51,792
Tuck the chin to the chest.
Nice, long, beautiful neck.

324
00:16:51,792 --> 00:16:53,917
Take one more breath.

325
00:16:53,917 --> 00:16:56,834
And then release everything.
Should feel awesome.

326
00:16:56,834 --> 00:16:59,708
You're gonna bring the
palms underneath the shoulders.

327
00:16:59,708 --> 00:17:01,500
Come up to all fours.

328
00:17:01,500 --> 00:17:04,625
Widen the knees
as wide as you can.

329
00:17:04,625 --> 00:17:07,959
And then send the hips back,
Extended Child's Pose.

330
00:17:07,959 --> 00:17:11,375
Melt your heart to the earth,
activate the arms so really

331
00:17:11,375 --> 00:17:14,125
inchworm your fingertips towards
the front edge of your mat.

332
00:17:15,708 --> 00:17:17,583
Nice work.
Breathe in.

333
00:17:19,708 --> 00:17:20,916
And breathe out.

334
00:17:24,040 --> 00:17:25,250
Breathe in.

335
00:17:27,625 --> 00:17:29,125
And breathe out.

336
00:17:31,708 --> 00:17:34,834
Awesome, slowly
bring it back up.

337
00:17:34,834 --> 00:17:37,291
Walk back to your table.

338
00:17:37,291 --> 00:17:38,708
And then we're gonna
come on to the belly.

339
00:17:38,708 --> 00:17:40,583
Once again, nice and slow.

340
00:17:42,458 --> 00:17:47,000
Great, now this time we're gonna
(clears throat)

341
00:17:47,000 --> 00:17:49,917
come on to the elbows
just like we did in Sphinx.

342
00:17:49,917 --> 00:17:51,917
Take your time.

343
00:17:51,917 --> 00:17:54,458
Beautiful, then we're
gonna bend the right knee

344
00:17:54,458 --> 00:17:56,625
and bend the left knee.

345
00:17:56,625 --> 00:17:59,250
First variation,
upper arm bones,

346
00:17:59,250 --> 00:18:00,625
check it out.

347
00:18:00,625 --> 00:18:04,458
Shoulder rotation, so this
ball and socket's gonna come in,

348
00:18:04,458 --> 00:18:07,458
I'm gonna dig into my
elbows and then around and down.

349
00:18:07,458 --> 00:18:09,625
So here, just like in Sphinx.

350
00:18:09,625 --> 00:18:12,333
You're gonna feel that stretch
through your abdominal wall.

351
00:18:13,250 --> 00:18:14,959
You're gonna
activate the upper back body.

352
00:18:14,959 --> 00:18:16,875
You pinch your pencil here.

353
00:18:17,792 --> 00:18:20,458
First variation, beautiful

354
00:18:20,458 --> 00:18:24,291
activation of the upper body.

355
00:18:24,291 --> 00:18:26,417
Heart's lifted.

356
00:18:26,417 --> 00:18:28,542
And then you can even tuck your
chin a little bit here to find

357
00:18:28,542 --> 00:18:29,917
length in the back of the neck.

358
00:18:29,917 --> 00:18:31,125
So you're here.

359
00:18:31,125 --> 00:18:34,583
Or from here we're
taking a deep breath in.

360
00:18:34,583 --> 00:18:37,750
We're going into it and out
of it with the breath, always.

361
00:18:37,750 --> 00:18:43,041
I'm gonna slowly engage
pubic bone to earth, sorry.

362
00:18:43,041 --> 00:18:44,917
And I'm gonna
slowly shift my weight,

363
00:18:44,917 --> 00:18:49,875
grab my left
ankle with my left hand.

364
00:18:49,875 --> 00:18:53,208
And then grab my right
ankle with my right hand.

365
00:18:53,208 --> 00:18:55,417
Beautiful.
Then here we go.

366
00:18:55,417 --> 00:18:58,708
Keeping that upper
back body activation,

367
00:18:58,708 --> 00:19:01,500
I'm gonna kick my toes out,
inhale, lift the chest.

368
00:19:01,500 --> 00:19:03,333
You don't have to push it hard

369
00:19:03,333 --> 00:19:07,500
or create a shape that
you've seen before.

370
00:19:07,500 --> 00:19:09,333
Pay attention to the
sensation in your body

371
00:19:09,333 --> 00:19:10,708
and then breathe here.

372
00:19:10,708 --> 00:19:11,792
Tuck the chin.

373
00:19:11,792 --> 00:19:13,125
Lengthen through
the back of the neck.

374
00:19:14,333 --> 00:19:16,792
Kick the toes up and then out.

375
00:19:16,792 --> 00:19:18,083
Activate the upper back body.

376
00:19:18,083 --> 00:19:19,792
Use that beautiful rotation in

377
00:19:19,792 --> 00:19:21,375
the shoulder you've
been working on.

378
00:19:21,375 --> 00:19:24,792
Breathe into your belly,
neck nice and long.

379
00:19:24,792 --> 00:19:27,542
Tuck the chin. One more cycle
of breathe here. You got it.

380
00:19:29,041 --> 00:19:30,750
And then slowly release.

381
00:19:30,750 --> 00:19:33,792
Everyone, you're gonna
come all the way back up

382
00:19:33,792 --> 00:19:36,000
to nice Tabletop Position.

383
00:19:36,000 --> 00:19:38,041
Neutralize through the spine.

384
00:19:39,041 --> 00:19:40,333
Great work.

385
00:19:41,125 --> 00:19:44,625
When you get there,
widen the knees just a bit.

386
00:19:44,625 --> 00:19:46,333
Big toes come in.

387
00:19:46,333 --> 00:19:49,375
Then inhale, right hand comes
to the earth and left fingertips

388
00:19:49,375 --> 00:19:51,750
reach all the way
up towards the sky, open.

389
00:19:52,583 --> 00:19:53,917
You know where
we're headed here.

390
00:19:53,917 --> 00:19:56,583
Thread the needle, left
fingertips in and underneath the

391
00:19:56,583 --> 00:19:57,667
bridge of the right arm.

392
00:19:57,667 --> 00:20:00,083
You can use your
right hand to adjust

393
00:20:00,083 --> 00:20:02,542
and we find a deeper stretch.

394
00:20:04,041 --> 00:20:07,875
Breathe big, wide breath into
all four sides of the torso.

395
00:20:16,041 --> 00:20:17,542
Mmmm.

396
00:20:17,542 --> 00:20:20,875
And then slowly unravel and
take it to the other side.

397
00:20:20,875 --> 00:20:23,834
Left hand down,
right fingertips open up.

398
00:20:23,834 --> 00:20:26,291
Take a moment here to really
activate the upper back body

399
00:20:26,291 --> 00:20:28,959
just like we've been doing,
open through the chest.

400
00:20:28,959 --> 00:20:32,458
Lean back and then when
you're ready thread it through.

401
00:20:40,250 --> 00:20:42,083
As you breathe,
feel that stretch through

402
00:20:42,083 --> 00:20:46,583
the upper back body,
the side body, the shoulder.

403
00:20:47,917 --> 00:20:49,792
Breathe into your belly.

404
00:20:59,792 --> 00:21:01,208
Awesome.

405
00:21:02,041 --> 00:21:04,375
Then slowly come
back to center, unravel.

406
00:21:04,375 --> 00:21:06,667
You're gonna walk the knees
underneath the hip points.

407
00:21:06,667 --> 00:21:10,708
Press into the tops of the feet
and slowly come up just to a

408
00:21:10,708 --> 00:21:11,708
kneeling posture here.

409
00:21:11,708 --> 00:21:13,083
If you need to
pad the knees here,

410
00:21:13,083 --> 00:21:15,250
you know that's no big deal.

411
00:21:16,458 --> 00:21:17,750
Make it happen.

412
00:21:20,875 --> 00:21:24,125
And then from here, I'm gonna
slowly bring my hands around,

413
00:21:24,125 --> 00:21:25,333
fingertips facing up.

414
00:21:25,333 --> 00:21:28,917
I'm gonna press into the
small of my back and I'm gonna

415
00:21:28,917 --> 00:21:31,250
lengthen my tailbone
down as I lift my heart up.

416
00:21:32,291 --> 00:21:35,208
Inhale in, exhale, squeeze
the shoulder blades together.

417
00:21:35,208 --> 00:21:37,417
Press into the tops of the feet.

418
00:21:37,417 --> 00:21:39,041
Inhale in again.

419
00:21:39,041 --> 00:21:41,834
Exhale, slowly, carve a line
with your nose forward up and

420
00:21:41,834 --> 00:21:43,875
back and you might find
a slight back bend here,

421
00:21:43,875 --> 00:21:46,959
you might not. You might just
play with the neck.

422
00:21:46,959 --> 00:21:49,792
Try to keep length.
Avoid the crunch.

423
00:21:49,792 --> 00:21:51,875
Use your connection
to upper back body here.

424
00:21:51,875 --> 00:21:55,834
If Camel Pose, Ustrasana's
in your practice maybe with a

425
00:21:55,834 --> 00:21:59,250
strong foundation and a full
breath you reach down and grab

426
00:21:59,250 --> 00:22:01,375
one heel and then the other.

427
00:22:01,375 --> 00:22:03,166
Sending the hip points forward.

428
00:22:03,166 --> 00:22:04,917
Neck nice and long.

429
00:22:05,959 --> 00:22:09,375
With regular practice and
integrity you won't have to feel

430
00:22:09,375 --> 00:22:12,041
any stress in the neck here.

431
00:22:12,041 --> 00:22:15,417
But give it time.
Work mindfully.

432
00:22:18,000 --> 00:22:20,208
And wherever you are,
take one more breath.

433
00:22:21,208 --> 00:22:23,583
To get out of Camel you'll bring
the hands right back to where

434
00:22:23,583 --> 00:22:26,959
they started and then everyone,
connect to your center to come

435
00:22:26,959 --> 00:22:29,333
all the way back through
and we're just gonna

436
00:22:29,333 --> 00:22:31,542
slowly send the hips back.

437
00:22:31,542 --> 00:22:36,625
Seated position, nice and easy,
just let the energy settle.

438
00:22:37,583 --> 00:22:39,041
Nice, neutral spine.

439
00:22:41,583 --> 00:22:42,959
Cool, awesome work.

440
00:22:42,959 --> 00:22:46,125
From here, go ahead
come on to your back.

441
00:22:46,125 --> 00:22:48,125
Nice and slow.

442
00:22:53,667 --> 00:22:56,625
When you get there, take any
movement there that feels good.

443
00:22:56,625 --> 00:23:01,625
Maybe a quick windshield wiper
of the legs or maybe a hugging

444
00:23:01,625 --> 00:23:03,625
of the knees into chest.

445
00:23:05,417 --> 00:23:07,542
Or a Happy Baby.

446
00:23:08,750 --> 00:23:11,375
So take a moment to
find what feels good.

447
00:23:11,375 --> 00:23:15,667
Something here and
then because that's yoga,

448
00:23:15,667 --> 00:23:17,708
that is the moment.
What do I need?

449
00:23:19,000 --> 00:23:22,250
And then you can stay doing that

450
00:23:22,250 --> 00:23:24,750
or you're gonna take the hands

451
00:23:24,750 --> 00:23:27,125
and prepare for a little Fish
Pose which is what we're gonna

452
00:23:27,125 --> 00:23:28,291
finish with today.

453
00:23:28,291 --> 00:23:30,875
So if you know Fish
is not in your practice,

454
00:23:30,875 --> 00:23:32,625
you can stay Happy Baby,

455
00:23:33,375 --> 00:23:35,333
knees hugging into chest or

456
00:23:35,333 --> 00:23:37,291
windshield wipers, maybe twist.

457
00:23:37,875 --> 00:23:39,917
You're gonna bring your
hands underneath your bum

458
00:23:39,917 --> 00:23:41,750
if you want to try Fish.

459
00:23:43,333 --> 00:23:45,041
And you're gonna snuggle
your shoulder blades

460
00:23:45,041 --> 00:23:46,583
underneath your heart space.

461
00:23:47,291 --> 00:23:49,750
Really really opening up
through the pecs and chest.

462
00:23:49,750 --> 00:23:52,083
Now you can actually
stay here working on,

463
00:23:52,083 --> 00:23:55,750
ugh, taking that hump
out of the upper back body.

464
00:23:55,750 --> 00:23:58,333
Opening up
through the front chest.

465
00:24:01,125 --> 00:24:04,166
Or take a step further,
we'll extend one leg out slowly.

466
00:24:04,166 --> 00:24:06,625
Go ahead and let the heel kiss
the earth and then the other.

467
00:24:08,125 --> 00:24:11,250
You want to engage your legs
just like you did in Locust.

468
00:24:11,250 --> 00:24:14,083
Squeeze.
Tone the quads.

469
00:24:14,083 --> 00:24:18,041
Squeeze and lift femur,
thigh bone, in towards the hip.

470
00:24:18,041 --> 00:24:19,542
So you have a nice,
strong base here.

471
00:24:21,875 --> 00:24:25,792
Then option to stay here or
claw through the fingertips,

472
00:24:25,792 --> 00:24:28,708
dig into the elbows
just like you did in Sphinx.

473
00:24:28,708 --> 00:24:32,000
Pinch that pencil
as you lift your chest.

474
00:24:32,000 --> 00:24:35,375
And then from here, maybe
carving a line with the nose,

475
00:24:35,375 --> 00:24:37,417
drawing it forward up and back.

476
00:24:37,417 --> 00:24:40,083
Maybe crown of the
head reaches the earth.

477
00:24:41,250 --> 00:24:43,166
Opening up through the chest.

478
00:24:43,166 --> 00:24:45,166
Obviously the throat.

479
00:24:45,166 --> 00:24:46,917
Strong foundation here.

480
00:24:46,917 --> 00:24:48,375
No discomfort.

481
00:24:49,417 --> 00:24:51,041
Find your breath.

482
00:24:51,041 --> 00:24:53,542
In time you can work to
lift the legs here even.

483
00:24:56,000 --> 00:24:57,041
Breathing deep.

484
00:24:57,041 --> 00:24:59,250
Pressing down
through your foundation.

485
00:25:05,083 --> 00:25:06,667
Beautiful,
press into the elbows.

486
00:25:06,667 --> 00:25:11,083
Press into the
fingertips to slowly release.

487
00:25:11,083 --> 00:25:12,875
Come back to the earth.

488
00:25:12,875 --> 00:25:14,083
Release the hands.

489
00:25:14,083 --> 00:25:16,542
Together we'll all meet
here in Corpse Pose now.

490
00:25:16,542 --> 00:25:18,375
Open the palms towards the sky.

491
00:25:19,667 --> 00:25:22,500
Now, tuck the chin to the chest,
lengthen through the back of

492
00:25:22,500 --> 00:25:25,417
the neck and then
open your legs super wide

493
00:25:25,417 --> 00:25:26,708
and then arms super wide.

494
00:25:26,708 --> 00:25:28,500
So you're taking up more space.

495
00:25:30,375 --> 00:25:34,500
Great, then point the
toes and then flex the toes.

496
00:25:34,500 --> 00:25:35,500
And then keep it going.

497
00:25:35,500 --> 00:25:37,458
You're just gonna
do that a couple times.

498
00:25:37,458 --> 00:25:40,583
Creating a little rocking
sensation and if this is new to

499
00:25:40,583 --> 00:25:42,458
you, you're gonna feel weird at
first but then once you get the

500
00:25:42,458 --> 00:25:44,792
hang of it you feel awesome.

501
00:25:44,792 --> 00:25:47,000
And then close your
eyes and keep rocking.

502
00:25:48,166 --> 00:25:50,333
Let your breath just
soften and relax here.

503
00:25:50,333 --> 00:25:51,458
It should feel good.

504
00:25:51,458 --> 00:25:57,208
We'll keep doing
this for five, four,

505
00:25:57,208 --> 00:26:02,000
three, two, and
then let it all go.

506
00:26:02,000 --> 00:26:03,875
One.

507
00:26:03,875 --> 00:26:06,000
Close your eyes,
take a deep breath in.

508
00:26:07,417 --> 00:26:09,417
Exhale to relax everything.

509
00:26:09,417 --> 00:26:11,375
Corpse Pose.

510
00:26:11,375 --> 00:26:13,250
Relax the upper back body.

511
00:26:14,291 --> 00:26:16,458
As you close your eyes,
soften and relax.

512
00:26:16,458 --> 00:26:19,208
Imagine all the
muscles in the neck softening.

513
00:26:20,500 --> 00:26:23,041
Notice if you've already
somehow returned to

514
00:26:23,041 --> 00:26:24,875
a patterned way in the neck.

515
00:26:24,875 --> 00:26:26,417
See if you can tuck
your chin just slightly

516
00:26:26,417 --> 00:26:27,875
and find more length.

517
00:26:29,583 --> 00:26:30,792
Great work today.

518
00:26:41,000 --> 00:26:44,250
If time allows
you can stay here.

519
00:26:44,250 --> 00:26:46,083
If you're ready to
get up and get moving,

520
00:26:46,083 --> 00:26:49,625
you're just gonna start with a
nice rocking of the head gently,

521
00:26:49,625 --> 00:26:51,792
side to side, ear to ear.

522
00:26:51,792 --> 00:26:53,917
Nice and slow.

523
00:27:01,041 --> 00:27:05,208
If you're rocking, bring it back
to center and we'll slowly start

524
00:27:05,208 --> 00:27:07,041
to wiggle the fingers and toes.

525
00:27:10,834 --> 00:27:13,500
And then eventually
bring the hands together,

526
00:27:13,500 --> 00:27:15,500
thumbs up to the third eye.

527
00:27:20,208 --> 00:27:23,792
Close your eyes and know and
feel and trust that you are a

528
00:27:23,792 --> 00:27:27,959
powerful vehicle
for change and for good

529
00:27:32,667 --> 00:27:34,250
and when your energy is

530
00:27:34,250 --> 00:27:37,250
flowing properly,
in my opinion,

531
00:27:38,417 --> 00:27:40,834
up and down the body,

532
00:27:41,875 --> 00:27:44,583
when mind and body are connected

533
00:27:44,583 --> 00:27:49,041
to heart space and
your energy is right,

534
00:27:50,792 --> 00:27:52,875
you can really
be true to yourself

535
00:27:52,875 --> 00:27:54,875
and then be of
service to others.

536
00:27:55,834 --> 00:27:57,375
So way to go today.

537
00:28:01,542 --> 00:28:05,250
I hope to see you
back tomorrow or soon.

538
00:28:06,500 --> 00:28:08,625
Try to do a little
something each day.

539
00:28:11,417 --> 00:28:12,792
Take a deep breath in.

540
00:28:15,000 --> 00:28:17,375
And we exhale.

541
00:28:19,792 --> 00:28:23,625
And then we say, Namaste.

542
00:28:23,625 --> 00:28:28,834
(gentle music)