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- Hey everyone. 
Welcome to Yoga With Adriene.

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I'm Adriene and this is Benji

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and today we have 
yoga for the future.

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Mysterious.

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Hop in a something 
comfy and let's get started.

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(upbeat music)

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Alright my darling friends,

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let's begin today 
in Mountain Pose.

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Let's bring the 
feet hip width apart,

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arrive here on your mat.

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So the trick about yoga for the


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future is it's all about being

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in the present moment.

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Go ahead and take a look down
your feet as you get settled in,

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lift the toes, spread them,

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press firmly in all four
corners of the foot.

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And then start to just 
press away from the mat.

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Draw little energy 
up from the arches.

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And come into your best and
most beautiful Mountain Pose.

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For those of you doing this in
real time it's Earth Day today.

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Happened to fall right on a
Yoga With Adriene Sunday

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so feel the ground beneath you,

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feel your feet pressing 
into the earth

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and close your eyes.

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You can direct energy 
down through the fingertips

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and position in your hands,
your wrists,

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your arms in a 
way that feels good.

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So you make that choice.

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Then when you're ready,

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again, close your eyes 
if you're feeling brave.

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If that's not great for you, you
can just soften your gaze and

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look past your nose here.

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And you're gonna start 
to breathe a little deeper,

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little more fully and just
notice where your thoughts go

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here right away.

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The hardest part is over,
showing up,

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pressing play, landing here.

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So you can start to 
breathe a little easier now

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knowing that 
the hard part's over.

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And today's practice really asks
how can we take responsibility

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or take more responsibility

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for our future,

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the future

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by being really present 
and really conscious

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and doing our best today.

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When you're ready, slowly
bring the hands to the heart.

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Tap into a little inner smile
and find a soft, easy

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bend in the knees.

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When you're ready big 
inhale to reach for the sky.

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On an exhale, waterfall today,
so we went from the mountain to

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the waterfall all the way 
down to your Forward Fold.

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If you're in the 
center of your mat like me,

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you can walk to the front.

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Some of you will 
already be there.

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Just take a 
second to hang loose,

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bend the knees, find a softness

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and start to deepen your breath

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a little more here.

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Maybe you find a version of this

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standing extended Forward Fold
that feels awesome.

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Maybe you clasp the elbows,
maybe you shake the head

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and you pet your dog.

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So find what 
brings you joy here,

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we're gonna begin soon with
some Sun Salutations but take a

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little moment to 
set an intention.

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That's really what this practice
is all about and just a reminder

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that by simply 
showing up on your mat,

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your carving out most valuable

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time and space for yourself so

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that you can have 
the energy that you need

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to help make the
world a better place.

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Alright, release the hands if
you have them clasped or if

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you're still petting 
your dog. Or cat.

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Or lizard, or bunny,
or hedgehog.

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Bend the knees, tuck the chin
into the chest and roll all the

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way up to your Mountain Pose.

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Big inhale in.

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Long exhale out.

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Inhale to reach for the sky.

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Exhale to waterfall it down,
Forward Fold.

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This time you're 
gonna inhale, halfway lift,

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send the fingertips behind you.

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Soft bend in the knees.

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Try to create a nice, long
line from the crown to the tail.

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Lift your heart space up
between your shoulder blades,

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take a deep breath
in and then exhale, fold.

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Inhale to reach for the sky

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and waterfall all 
the way back down,

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moving with your breath.
Wiggle the fingertips.

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Nice, inhale, 
airplane arms, halfway lift.

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Lengthen through the crown,
the neck and then exhale, fold.

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Great, this time bring 
your fingertips to the earth.

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You're gonna take 
just your right foot back.

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Pivot on the back foot,
strong legs here,

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so engage your right inner
thigh and then from here reverse

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waterfall all the 
way up towards the sky,

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reach the fingertips up high.

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Give yourself lots 
of spaciousness here.

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If you're feeling a little
off-balance or tired you might

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keep the hands on the waistline.

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Everyone breathe deep, send some
nice full loving breath down

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into your belly and 
the bowl of your pelvis.

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Front knee is bent.

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Nice strong Warrior I 
or Virabhadrasana I.

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Feel the strength, the power,
grounding in that back leg.

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Then inhale to lift your chest
up towards the sky and then

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exhale to lift the back heel and
you're gonna slowly waterfall it

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all the way 
back down your lunge.

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Yes, beautiful.

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From here, inhale,
open the chest,

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find length, feel that great big
stretch in front of the right

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hip crease and then exhale,
plant the palms,

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you're gonna step 
the left toes back.

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You can lower the knees 
here for a little Half Plank

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or keep the knees lifted, 
nice, strong Plank.

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Now, see a Plank from 
crown to tail then

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from sits bones to heels.

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Create one nice 
long line in the spine.

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We're here for five,
breathe deep.

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Four, you got it.

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Three, awesome work.
Two and one, beautiful.

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Send the hips up high and back,
Downward Facing Dog.

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Now take your dog for a 
beautiful nature walk here.

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Close your eyes smile, I know
I'm being goofy but come on,

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stretch it out.

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Get out of your 
head and in to my car.

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No, and into

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a vibe that feels supported 
and good where you can

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really just let loose and be in
the moment for this practice.

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Great, when you're 
ready inhale to look forward.

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Exhale, ragdoll, step 
to the top of your mat.

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We're gonna keep the 
feet hip width apart here.

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Forward Fold, 
then inhale halfway lift,

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airplane, arms anyway.

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Send your gaze forward,
looking forward.

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Lift your heart space up so
shoulder blades go left to right

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here little bit yes and

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then exhale release
everything, awesome work.

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Slide the left toes back now.

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Pivot on the back foot.

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Reverse waterfall,
reach of the sky,

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Warrior I on the opposite side.

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You should be able to 
feel the root of this posture

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in this back leg.

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If not, turn the left toes in,
engage the left inner thigh and

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don't worry about crunching
your hips towards the front.

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Remember our Ahimsa practice,

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just work from the ground up and

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in time you'll be able to create
space and length so that we can

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dial this in and
find that shape, maybe.

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It's not for everyone's body.

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It's kind of ridiculous right to
think that every body shape was

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going to look the same 
or feel the same or

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have the same structure.

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That just doesn't 
make any sense.

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So drop that and 
focus on the sensation

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so Find What Feels Good 
is not like a free-for-all.

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It actually requires more
discipline to listen to

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your body, 
your structure, honor that,

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and really do the 
work from the ground up.

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Hands on the waistline or
fingertips reaching up towards

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the sky, take 
one more breath here.

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Inhale, Warrior I,

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nice and then 
exhale lift the back heel.

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Waterfall all the 
way down to your lunge.

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Front knee over front ankle.

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Big stretch here as you inhale,
spiral the shoulders open,

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open the chest forward.

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Feel that stretch 
in the left hip crease.

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Nice, then here we go, big
breath out as you plant the

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palms and step 
the right toes back.

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Again, you can lower the knees
here but in Plank we're gonna

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press away from the yoga mat.

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So find that resistance,
that pressing away.

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Lift your figurative 
heart space up towards the sky,

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create a little doming sensation
in the upper back body.

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Really reach the heels towards
the back edge of the mat.

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Really extend the crown 
towards the front

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and then find your breath.

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For five, four, strong core.

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Three, two, and up and 
back Downward Facing Dog.

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This time I invite you to 
find stillness in your dog.

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So set yourself 
up for greatness,

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upper arm bones rotate out.

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Inner thighs slight rotation in.

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Claw through the fingertips to
relieve pressure on the wrists

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and then find your breath.

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Find your Drishti, your focus.

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Great, then bend 
the knees generously.

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Inhale to look forward 
and exhale to make

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your way to the top.

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You can step, dance, float, hop.

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This time we're gonna 
bring the feet together,

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really together.

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Zip 'em up and inhale,
halfway lift,

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fingertips reach back.

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Strong and steady, exhale, fold.

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Inhale to reach for the sky.

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Catch a wave 
here and then exhale,

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waterfall it all 
the way down, nice.

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Inhale, halfway lift, catch
a wave here with the breath.

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Exhale, Forward Fold.

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Plant the palms, 
slide the right toes back,

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pivot on the back foot.

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Warrior I, reach for the sky.

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Big stretch.

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Inhale, lift the chest,
lift the heart.

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Exhale, lift the back heel,
waterfall it all the way down.

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Nice, adding a twist here.

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Inhale, left fingertips 
up towards the sky.

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Exhale all the way back down.

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Plant the palms, 
step it back, Plank Pose.

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Inhale in deeply.

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Exhale, belly to cobra 
or Chaturanga to Up Dog.

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Moving with your breath, 
inhale to open the chest,

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take it nice and easy.

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And then exhale to release.

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We'll meet in 
Downward Facing Dog.

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Hips up high,

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find a cycle of 
breath nice and still.

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Let the breath move you.

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After a beautiful 
cycle of breath in Down Dog,

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you'll bend the knees, 
inhale to look forward.

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Moving with the breath,
exhale, all the way to the top.

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Feet together, really together.

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As you're ready, 
again with your breath,

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inhale, halfway lift.

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Send the fingertips back.

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Find that balance 
between the push and the pull,

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the reach and stretch.

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Nice and then exhale 
to release back down.

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Gorgeous, 
fingertips come to the mat.

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We're gonna slide 
the left toes back.

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This time pivot on
the back foot, strong legs.

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Inhale, rise up.

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Reach up, Warrior I.
Big stretch.

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Big breath with your sternum,
your heart towards the sky.

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And then exhale to rain it
down, pivot on the back foot.

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Coming into your twist,
you got it.

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Inhale, right fingertips 
reach towards the sky.

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Lean back, 
lift your heart, full breath

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and then exhale all 
the way back down.

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Plant the palms, 
step the right toes back,

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strong and steady, inhale.

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Exhale, belly to cobra 
or Chaturanga to Up Dog.

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Move with your breath.

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Stay focused on the breath.

248
00:12:25,178 --> 00:12:26,846
Meet us in Downward Facing Dog.

249
00:12:26,846 --> 00:12:29,349
We're all in this together,
hips up high.

250
00:12:29,349 --> 00:12:32,016
This time take a deep 
breath in through the nose

251
00:12:32,016 --> 00:12:34,354
and an exhale out 
through the mouth.

252
00:12:34,354 --> 00:12:36,851
Sigh it out.
(exhales loudly)

253
00:12:36,851 --> 00:12:38,825
One more like that, 
big inhale,

254
00:12:38,825 --> 00:12:40,326
case you missed the first round.

255
00:12:40,326 --> 00:12:41,461
In case, not case.

256
00:12:41,461 --> 00:12:44,063
Case you missed the first round!

257
00:12:44,063 --> 00:12:45,865
Just in case you missed 
the first cleansing breath,

258
00:12:45,865 --> 00:12:48,568
here we go, big 
inhale in through the nose.

259
00:12:48,568 --> 00:12:50,203
Come on now, 
don't be shy, exhale,

260
00:12:50,203 --> 00:12:52,500
let something go.
(exhales loudly)

261
00:12:52,500 --> 00:12:55,008
Awesome, inhale to look 
forward, bend the knees.

262
00:12:55,008 --> 00:12:57,944
Exhale, to step 
or hop to the top.

263
00:12:57,944 --> 00:12:59,345
Feet together, really together.

264
00:12:59,345 --> 00:13:01,948
This time we're 
gonna inhale, halfway lift.

265
00:13:01,948 --> 00:13:04,450
Fingertips reach back,
you got it.

266
00:13:04,450 --> 00:13:06,285
Activate the upper back body.

267
00:13:06,285 --> 00:13:08,554
Then exhale, check it out,
bend the knees,

268
00:13:08,554 --> 00:13:09,756
send the hips back.

269
00:13:09,756 --> 00:13:12,788
Fingertips are 
gonna go down

270
00:13:12,788 --> 00:13:15,428
to come up.

271
00:13:15,428 --> 00:13:19,298
Utkatasana, gather some 
energy here in your center.

272
00:13:19,298 --> 00:13:21,870
Send the hips back.

273
00:13:21,870 --> 00:13:24,871
Breathe deep.

274
00:13:24,871 --> 00:13:25,872
Great, one more breath.

275
00:13:25,872 --> 00:13:28,107
Maybe open the 
palms a little bit here.

276
00:13:28,107 --> 00:13:30,109
You got the whole 
world in your hands.

277
00:13:32,111 --> 00:13:36,082
And then on an exhale,
let everything go, awesome.

278
00:13:36,082 --> 00:13:37,917
Forward Fold.

279
00:13:37,917 --> 00:13:40,019
Beautiful, from here 
we're gonna plant the palms,

280
00:13:40,019 --> 00:13:42,021
we're gonna step 
it to Plank Pose.

281
00:13:43,589 --> 00:13:45,191
Press away from your yoga mat.

282
00:13:45,191 --> 00:13:47,841
So we need you to be strong

283
00:13:47,841 --> 00:13:51,197
in (clears throat) all parts.

284
00:13:51,197 --> 00:13:53,733
I felt a dirty 
joke coming on there.

285
00:13:53,733 --> 00:13:55,635
Need you to be strong.

286
00:13:55,635 --> 00:13:57,336
The world needs 
you at your best.

287
00:13:57,336 --> 00:13:58,271
So here we go.

288
00:13:58,271 --> 00:14:00,606
Actually, let's come 
on to our elbows for this.

289
00:14:00,606 --> 00:14:01,974
So come on to your forearms.

290
00:14:01,974 --> 00:14:04,010
You can bring 
the hands together.

291
00:14:04,010 --> 00:14:05,578
Some of you know 
what's coming, here we go.

292
00:14:05,578 --> 00:14:07,346
Dip the hips to the right.

293
00:14:07,346 --> 00:14:08,815
Strong and steady.

294
00:14:08,815 --> 00:14:12,385
Come back up through center, 
dip the hips to the left.

295
00:14:12,385 --> 00:14:15,497
Back up through center,
keep it going.

296
00:14:15,497 --> 00:14:18,887
Now, listen to your song,
the sound of your breath here.

297
00:14:18,887 --> 00:14:22,028
You're gonna do as many as
possible and then we'll come to

298
00:14:22,028 --> 00:14:23,196
a Downward Facing Dog.

299
00:14:23,196 --> 00:14:26,599
Many as possible and 
we'll come to a Down Dog.

300
00:14:27,624 --> 00:14:30,203
If you're already going 
to Down Dog, awesome.

301
00:14:30,203 --> 00:14:31,904
Keep it going if 
you're still going,

302
00:14:31,904 --> 00:14:33,772
you're doing awesome.

303
00:14:33,772 --> 00:14:36,375
Listen to your body.

304
00:14:36,375 --> 00:14:39,912
When you feel like you've
hit your as many hip dips as

305
00:14:39,912 --> 00:14:42,348
possible, you're gonna 
come to Downward Facing Dog.

306
00:14:42,348 --> 00:14:45,418
And that's where you'll 
take that big sigh of relief.

307
00:14:49,829 --> 00:14:53,921
We'll get a second to 
let everyone catch up.

308
00:14:57,830 --> 00:14:59,832
Control your breath.

309
00:15:06,773 --> 00:15:09,675
Nice, and then nice 
and slow and steady,

310
00:15:09,675 --> 00:15:11,077
you're gonna send 
your gaze forward,

311
00:15:11,077 --> 00:15:13,045
bend your knees, 
and as you're ready,

312
00:15:13,045 --> 00:15:16,949
slow and soft landing 
descend ofthe knees down.

313
00:15:16,949 --> 00:15:18,518
You'll bring the 
big toes to touch,

314
00:15:18,518 --> 00:15:22,955
knees nice and wide,
inhale to look forward, smile.

315
00:15:22,955 --> 00:15:26,859
Exhale, empty the breath out
as you send the hips back.

316
00:15:26,859 --> 00:15:30,897
Fingertips still 
actively reaching forward.

317
00:15:30,897 --> 00:15:32,899
Extended Child's Pose.

318
00:15:35,668 --> 00:15:37,270
Press in to the 
tops of the feet,

319
00:15:37,270 --> 00:15:39,305
lift your palms so that just the

320
00:15:39,305 --> 00:15:41,307
fingertips are 
pressing into the earth.

321
00:15:43,209 --> 00:15:44,811
Nice and active 
in the arms here,

322
00:15:44,811 --> 00:15:45,912
(clears throat) excuse me,

323
00:15:45,912 --> 00:15:49,905
as you continue to breathe 
deep and close your eyes.

324
00:15:49,905 --> 00:15:53,219
Feel that slight pressure on the
forehead if the head is coming

325
00:15:53,219 --> 00:15:55,221
to the ground here.

326
00:15:56,722 --> 00:15:59,659
Tug the shoulders back away 
from the ears so you have a

327
00:15:59,659 --> 00:16:01,828
little resistance of the 
fingertips on the earth

328
00:16:01,828 --> 00:16:04,130
and the shoulders tugging back.

329
00:16:04,130 --> 00:16:07,620
Now breathe into all four
sides the torso deeply, fully.

330
00:16:10,770 --> 00:16:14,574
Now I invite you to consider,
once again,

331
00:16:17,435 --> 00:16:21,861
just this invitation, 
this idea, this question,

332
00:16:21,861 --> 00:16:26,586
"How can we be more 
responsible for the future

333
00:16:26,586 --> 00:16:28,905
"by the choices we make today?

334
00:16:31,390 --> 00:16:34,720
"How can we be more 
responsible for the future

335
00:16:37,170 --> 00:16:39,125
"by the choices we make today?"

336
00:16:43,262 --> 00:16:44,937
Go ahead and release 
the hands into the earth,

337
00:16:44,937 --> 00:16:48,174
take a cycle of 
breath or two with the arms,

338
00:16:48,174 --> 00:16:50,776
the hands, the wrist 
relaxed and easy.

339
00:16:57,617 --> 00:17:00,868
Start to feel the 
wave of the breath

340
00:17:02,740 --> 00:17:06,586
and then when you're ready, 
lift the head back up.

341
00:17:06,586 --> 00:17:08,461
We're gonna 
come on to all fours.

342
00:17:08,461 --> 00:17:12,603
Keep the knees and 
toes where they are.

343
00:17:12,603 --> 00:17:14,567
And when you're ready we're just
gonna thread the needle here.

344
00:17:14,567 --> 00:17:16,935
Right fingertips are gonna go in
and underneath the bridge of the

345
00:17:16,935 --> 00:17:19,906
left arm and then you 
can make choices here.

346
00:17:19,906 --> 00:17:22,808
You can use the 
left hand to press and

347
00:17:22,808 --> 00:17:24,310
find a little deeper stretch.

348
00:17:24,310 --> 00:17:26,212
You can reach left 
fingertips up and around

349
00:17:26,212 --> 00:17:28,547
to find a little bind.

350
00:17:28,547 --> 00:17:32,230
Anything else, maybe 
overhead also feels good.

351
00:17:32,230 --> 00:17:37,256
So the choices you create now
have an impact on the future and

352
00:17:37,256 --> 00:17:40,192
if we are not empowered to make
choices that feel good and that

353
00:17:40,192 --> 00:17:45,097
are conscious, you know, it's 
a bit of an impossible task.

354
00:17:45,097 --> 00:17:49,802
So may seem small but the
work you do on your mat matters.

355
00:17:49,802 --> 00:17:52,772
It's a great tool bag.

356
00:17:52,772 --> 00:17:53,599
What'd you call me?

357
00:17:53,599 --> 00:17:56,342
Okay, come back to center and
we're just gonna take it on the

358
00:17:56,342 --> 00:17:58,010
other side in your own time.

359
00:17:58,010 --> 00:18:01,147
And again, I invite you 
to thread the needle

360
00:18:01,147 --> 00:18:03,049
and then make a choice.

361
00:18:11,277 --> 00:18:13,188
Breathe deep.

362
00:18:23,111 --> 00:18:24,637
And then take one more breath.

363
00:18:24,637 --> 00:18:27,273
Really sending some awareness to

364
00:18:27,273 --> 00:18:29,542
the upper back body right
behind your heart space.

365
00:18:31,152 --> 00:18:33,646
And then we'll come 
all the way back to center.

366
00:18:33,646 --> 00:18:36,382
Beautiful, walk the knees
underneath the hip points and

367
00:18:36,382 --> 00:18:38,751
you're gonna swing the legs to
one side and come all the way

368
00:18:38,751 --> 00:18:43,522
through to Butterfly 
Position or Cobbler's Pose.

369
00:18:45,179 --> 00:18:48,060
Baddha Konasana, we bring the
soles of the feet together.

370
00:18:48,060 --> 00:18:51,030
Think Butterfly might be 
little more fitting today.

371
00:18:51,030 --> 00:18:52,741
Bit of a hip opener here.

372
00:18:55,077 --> 00:18:57,803
And then you're gonna take your
thumbs to your arches and just

373
00:18:57,803 --> 00:18:59,271
give yourself a 
little foot massage.

374
00:18:59,271 --> 00:19:02,842
If this is super weird for you,
you're not alone but trust me

375
00:19:02,842 --> 00:19:08,247
just like everything in yoga
with regular practice becomes

376
00:19:08,247 --> 00:19:10,249
more second nature.

377
00:19:12,752 --> 00:19:14,967
More kindness

378
00:19:17,049 --> 00:19:19,361
and self-love.

379
00:19:25,865 --> 00:19:29,514
It's allergy season 
here in Austin, Texas so

380
00:19:32,129 --> 00:19:34,540
usually at some point
in the day I end up sounding a

381
00:19:34,540 --> 00:19:37,585
little bit like ScarJo.

382
00:19:37,585 --> 00:19:39,414
(clears throat)

383
00:19:41,847 --> 00:19:43,949
After you've taken a 
moment to give yourself

384
00:19:43,949 --> 00:19:47,119
a little foot massage,
let it go.

385
00:19:47,119 --> 00:19:49,321
Grab the ankles, 
loop the shoulders,

386
00:19:49,321 --> 00:19:50,423
sit up nice and tall.

387
00:19:50,423 --> 00:19:52,291
If you want a deeper stretch
you can draw the heels

388
00:19:52,291 --> 00:19:54,527
in towards your center.

389
00:19:54,527 --> 00:19:58,998
If you're finding that there's a
magnet in your spine pulling you

390
00:19:58,998 --> 00:20:02,068
(chuckles) towards the back, 
you're not alone here.

391
00:20:02,068 --> 00:20:06,105
So give yourself a little more
room by pulling the heels out,

392
00:20:06,105 --> 00:20:10,109
creating a bigger diamond here
and then everyone engage the

393
00:20:10,109 --> 00:20:12,745
muscles of the pelvic 
floor to sit up nice and tall.

394
00:20:12,745 --> 00:20:13,813
Just do your best.

395
00:20:13,813 --> 00:20:15,730
That's all we can do.

396
00:20:15,730 --> 00:20:17,817
A lot of people think they
can't do yoga 'cause they're not

397
00:20:17,817 --> 00:20:20,786
flexible, they're not strong,
they're not good at it.

398
00:20:20,786 --> 00:20:23,618
These are all the reasons 
why we should do yoga

399
00:20:23,618 --> 00:20:27,290
so that we can 
look in the mirror,

400
00:20:27,290 --> 00:20:31,393
come up against whatever 
it is we're dealing with

401
00:20:31,393 --> 00:20:33,933
and then hopefully
with regular practice walk off

402
00:20:33,933 --> 00:20:38,499
the mat feeling empowered to
make choices

403
00:20:38,499 --> 00:20:43,359
that are meaningful and
that contribute,

404
00:20:47,150 --> 00:20:48,600
meaningfully,

405
00:20:49,957 --> 00:20:52,927
to the world and to the earth.

406
00:20:52,927 --> 00:20:55,108
We are the world.

407
00:21:00,148 --> 00:21:01,861
Keep breathing here.

408
00:21:01,861 --> 00:21:03,863
Let the quads get 
really, really heavy.

409
00:21:07,500 --> 00:21:10,569
Maybe take a couple moments to
work out some kinks in the head,

410
00:21:10,569 --> 00:21:12,984
the neck, not the 
head but the neck.

411
00:21:12,984 --> 00:21:14,267
Whatever.

412
00:21:16,842 --> 00:21:21,347
And then taking it from 
a butterfly to a flower.

413
00:21:22,207 --> 00:21:23,415
This one's gonna 
be great for the kids

414
00:21:23,415 --> 00:21:25,985
but also for the 
kid in all of us.

415
00:21:25,985 --> 00:21:29,622
So with the hands on the ankles
still you're gonna draw the

416
00:21:29,622 --> 00:21:31,957
naval in and up so find, we
call this Uddiyana Bandha,

417
00:21:31,957 --> 00:21:33,626
but really you're just 
waking up your center

418
00:21:33,626 --> 00:21:35,194
a bit which is also good.

419
00:21:35,194 --> 00:21:38,798
We need to have access to this
part of the body if we want to

420
00:21:38,798 --> 00:21:42,134
find our meaningful contribution
in life and if you don't know

421
00:21:42,134 --> 00:21:43,636
what that is yet, 
you are not alone.

422
00:21:43,636 --> 00:21:45,271
It's all good.

423
00:21:45,271 --> 00:21:48,874
But at least by 
committing to the journey,

424
00:21:48,874 --> 00:21:51,944
we can go to bed at 
night knowing we did our best.

425
00:21:51,944 --> 00:21:55,514
That and also ditching 
all single use plastic guys.

426
00:21:55,514 --> 00:21:56,958
Let's do it.
More on that in the letter.

427
00:21:56,958 --> 00:21:59,985
Okay, so lean back, way back.

428
00:21:59,985 --> 00:22:04,290
Get laid back and then slowly
we're gonna lift the toes up.

429
00:22:04,290 --> 00:22:05,624
You still have your 
diamond going on here

430
00:22:05,624 --> 00:22:07,092
if you've already fallen,

431
00:22:07,092 --> 00:22:10,396
if you've fallen and 
farted and giggled,

432
00:22:10,396 --> 00:22:11,864
it's all good, this takes time.

433
00:22:11,864 --> 00:22:14,166
So you'll wake up 
these muscles eventually.

434
00:22:14,166 --> 00:22:16,635
Give it a go if you did fall,
come back to give it another go.

435
00:22:16,635 --> 00:22:19,605
And then we're gonna send the
fingertips through and around we

436
00:22:19,605 --> 00:22:23,008
spread the toes 
like crazy people, (chuckles)

437
00:22:23,008 --> 00:22:25,311
crazy good and 
spread the fingertips and

438
00:22:25,311 --> 00:22:26,278
lift up through the chest.

439
00:22:26,278 --> 00:22:28,047
You're gonna want to collapse
here and you're gonna go all the

440
00:22:28,047 --> 00:22:31,317
way back if you do 
so lift the chest up,

441
00:22:31,317 --> 00:22:32,851
spread the fingers,
spread the toes,

442
00:22:32,851 --> 00:22:35,154
awareness 
throughout the entire body.

443
00:22:35,154 --> 00:22:37,856
Conscious, alive, 
ready to rock 'n' roll.

444
00:22:37,856 --> 00:22:38,924
Breathe deep.

445
00:22:38,924 --> 00:22:41,760
We're here for a couple 
more cycles of breaths.

446
00:22:41,760 --> 00:22:43,782
You might as 
well find that cycle.

447
00:22:43,782 --> 00:22:45,798
That ebb and flow.

448
00:22:45,798 --> 00:22:48,234
If you want to take 
another variation here you can.

449
00:22:48,234 --> 00:22:49,766
Maybe,

450
00:22:49,766 --> 00:22:51,296
I don't want to do 
that one on camera

451
00:22:51,296 --> 00:22:56,075
but take it away,
brothers and sisters.

452
00:23:00,327 --> 00:23:02,281
And then we'll 
take one more breath,

453
00:23:02,281 --> 00:23:05,184
inhale in, exhale 
stay in control here.

454
00:23:05,184 --> 00:23:06,585
You're gonna come 
from your flower

455
00:23:06,585 --> 00:23:08,988
to a low boat, low boat.

456
00:23:08,988 --> 00:23:10,489
Ooh, I'm sore 
too so this is tough.

457
00:23:10,489 --> 00:23:15,494
Low boat, low boat, low boat,
low boat and then to the ground.

458
00:23:15,494 --> 00:23:16,929
Release, come on 
down to the ground.

459
00:23:16,929 --> 00:23:18,597
Spill your guts.

460
00:23:18,597 --> 00:23:21,145
Take a deep breath in.

461
00:23:21,145 --> 00:23:23,535
And as you exhale 
just relax everything.

462
00:23:23,535 --> 00:23:25,537
Let everything go, soften.

463
00:23:27,072 --> 00:23:30,776
So we need to be active, we
need to be fighting for what we

464
00:23:30,776 --> 00:23:33,913
believe in but we also need to
take time to soften and balance

465
00:23:33,913 --> 00:23:38,798
out the energy so the ritual 
of yoga practice especially

466
00:23:38,798 --> 00:23:42,454
Hatha yoga practice 
is such a great tool

467
00:23:42,454 --> 00:23:45,357
for learning how to balance.

468
00:23:45,357 --> 00:23:48,694
So basically don't shortchange
yourself these moments.

469
00:23:48,694 --> 00:23:50,729
Sometimes a 15 minute 
workout is awesome.

470
00:23:50,729 --> 00:23:53,335
Sometimes do 
a 10 minute Shavasana

471
00:23:53,335 --> 00:23:56,335
and a 5 minute workout.

472
00:23:56,335 --> 00:23:58,630
Maybe in the 
opposite order though. (laughs)

473
00:23:58,630 --> 00:24:00,439
Okay, we're gonna
hug the knees into the chest.

474
00:24:00,439 --> 00:24:01,840
Great, big bear hug.

475
00:24:01,840 --> 00:24:03,976
You can move around here, close
your eyes and imagine you're a

476
00:24:03,976 --> 00:24:07,579
little bear cub 
for big bear cub.

477
00:24:07,579 --> 00:24:09,544
Whatever your vibin' on.

478
00:24:09,544 --> 00:24:12,885
Scratching or rubbing his back
on the tree so you might draw

479
00:24:12,885 --> 00:24:14,486
the shoulder blades 
in and together and

480
00:24:14,486 --> 00:24:16,155
down a little bit here.

481
00:24:16,155 --> 00:24:18,791
Feel supported 
because you are supported.

482
00:24:18,791 --> 00:24:21,660
If you're doing this video,
you have a friend in me.

483
00:24:21,660 --> 00:24:24,196
You likely have a ton of friends
you haven't met yet through the

484
00:24:24,196 --> 00:24:28,434
community so get involved.

485
00:24:28,434 --> 00:24:29,401
It's not hard.

486
00:24:29,401 --> 00:24:33,038
We've made it really 
easy and you're not alone.

487
00:24:33,038 --> 00:24:36,375
We're all in this together and
we should go to bed at night and

488
00:24:36,375 --> 00:24:38,820
wake up in the morning
feeling that because it's true.

489
00:24:42,069 --> 00:24:44,216
Alright, release the legs.

490
00:24:44,216 --> 00:24:46,785
You're gonna windshield wiper
the knees just to one side and

491
00:24:46,785 --> 00:24:50,222
then the other naturally until
the legs go all the way down

492
00:24:50,222 --> 00:24:52,224
back to extended.

493
00:24:56,729 --> 00:25:00,232
When you get there 
come into a Shavasana.

494
00:25:00,232 --> 00:25:02,501
Relaxed throughout 
the entire body,

495
00:25:02,501 --> 00:25:06,672
through the feet, the hands,
the ankles, the wrist.

496
00:25:06,672 --> 00:25:08,674
Then close your eyes, 
take a deep breath in.

497
00:25:11,043 --> 00:25:13,245
And as you exhale, relax.

498
00:25:13,245 --> 00:25:15,013
The weight of 
your body completely

499
00:25:15,013 --> 00:25:17,342
and fully into the mat.
A total surrender.

500
00:25:23,989 --> 00:25:27,493
An offering, a symbol.

501
00:25:31,163 --> 00:25:35,901
Surrender, just kind of letting
go that which is beyond your

502
00:25:35,901 --> 00:25:39,371
control and I love 
it because it's also,

503
00:25:39,371 --> 00:25:42,341
to me in this day and age, a way
of acknowledging that there are

504
00:25:42,341 --> 00:25:46,845
things that are within your
control and the more we practice

505
00:25:46,845 --> 00:25:50,478
surrendering to the things
that are not in our control,

506
00:25:50,478 --> 00:25:55,187
the more aware we 
become of the things that are,

507
00:25:55,187 --> 00:25:58,724
that we can do to contribute.

508
00:25:58,724 --> 00:25:59,591
Okay, I'll shut up now.

509
00:25:59,591 --> 00:26:02,127
Take a deep 
breath in one more time.

510
00:26:02,127 --> 00:26:07,666
Just take a quiet 
moment or two just relaxing,

511
00:26:07,666 --> 00:26:11,128
softening, letting go.

512
00:26:30,469 --> 00:26:35,794
If you're falling into a really
nice place and you have the time

513
00:26:35,794 --> 00:26:39,498
and can afford to be 
here a little longer,

514
00:26:39,498 --> 00:26:42,167
practice like a little 
modern dance and reach,

515
00:26:42,167 --> 00:26:44,577
pause the video and 
then stay here for longer.

516
00:26:47,940 --> 00:26:52,678
Otherwise, I invite you to start
bringing a little energy back to

517
00:26:52,678 --> 00:26:56,148
the body by wiggling 
the fingers and toes.

518
00:26:56,148 --> 00:26:59,151
Moving the tongue 
around in your mouth.

519
00:26:59,151 --> 00:27:01,729
Gently begin to 
deepen the breath again.

520
00:27:01,729 --> 00:27:04,656
And find movement in
the body that feels awesome,

521
00:27:06,725 --> 00:27:11,163
eventually coming to 
one side, fetal position.

522
00:27:11,163 --> 00:27:14,191
That little seedling, 'kay?

523
00:27:18,437 --> 00:27:20,239
Take a moment to 
just rest your heart

524
00:27:20,239 --> 00:27:22,241
in this little seedling posture.

525
00:27:25,377 --> 00:27:30,382
And then quietly to yourself

526
00:27:32,324 --> 00:27:37,145
whisper, "I can.

527
00:27:39,992 --> 00:27:42,083
"I choose.

528
00:27:43,643 --> 00:27:45,397
"I will."

529
00:27:46,900 --> 00:27:51,103
Yes, and then bat the eyelashes
open and let's slowly press into

530
00:27:51,103 --> 00:27:56,308
the earth and grow up into a
nice cross-legged seat where

531
00:27:56,308 --> 00:27:57,843
we'll bring our hands together.

532
00:27:57,843 --> 00:27:59,537
Rub them together,
really together.

533
00:28:02,407 --> 00:28:07,619
The ultimate sign of 
respect for each other,

534
00:28:07,619 --> 00:28:12,109
the world and all things,

535
00:28:12,109 --> 00:28:13,916
a reverent bow so bring the

536
00:28:13,916 --> 00:28:17,909
thumbs up to the sternum 
here. Take a deep breath in.

537
00:28:19,059 --> 00:28:21,103
A long breath out.

538
00:28:22,348 --> 00:28:23,891
Deep breath in.

539
00:28:25,372 --> 00:28:27,351
And exhale to bow.

540
00:28:29,871 --> 00:28:31,930
Thank you everyone.

541
00:28:33,003 --> 00:28:35,429
Be well. Do good.

542
00:28:35,429 --> 00:28:38,159
Spread the love and the light.
I'll see you next time.

543
00:28:38,159 --> 00:28:40,455
Namaste.

544
00:28:40,455 --> 00:28:45,878
(upbeat music)