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- What's up everyone?

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Welcome to Yoga with Adriene.

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I'm Adriene, and today we
have a super yummy practice,

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yoga for the spine.

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Disclaimer,
in my opinion, all yoga

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is yoga for the spine,

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but today we're
just going to work on

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moving some energy
throughout these pivotal points

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in the body and
leave you feeling

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refreshed and good.

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I once heard that you
are only as young

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and as happy as your spine.

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So hop into something comfy,

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and let's get started.

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(upbeat music)

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Okey-doke, my friends,

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let's begin in a nice,
comfortable seat, cross-legged.

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You can lift the
hips up if you feel like

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already your spine is kind
of collapsing to the back.

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Totally normal with kind of
the habitual things that we do

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in everyday life, so

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go easy on yourself.

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Just give yourself little
support from the start

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by sitting on a blanket
or a block or a towel.

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You can pause the video
to do that if you need to.

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And then when you're
ready, come into your seat

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and place the
palms on the knees.

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Now trust me, trust
yourself, trust the video,

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take a moment
to close your eyes,

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so you can open
them whenever you want

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to peak at the video,

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but to begin here, we're
going to close the eyes,

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and let go of the day thus far,

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trust that this
is time well spent,

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especially today's practice.

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And take a moment to relax,

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relax your shoulders.

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Again, relax the mind.

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Give the thinking mind a
little bit of a break here.

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And then we're going to support
this really yummy movement,

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this exploration of the
spine today with the breath.

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So close your eyes and
start to notice your breath.

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And then with the
palms on the knees,

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we'll begin to move the spine,

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again with the breath.

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So inhale, nice and slow.

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Begin to lift the
chest up towards the sky

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and imagine your shoulder blades

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melting down the back body.

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So the shoulders anchor down

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and the heart lifts up.

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Then take another
deep breath in here,

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and then use
the exhale to contract,

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so chin to chest,
naval to spine,

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slow your roll,
slow the tempo down today.

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We bow head to heart,

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feel a nice stretch in
the back of the neck.

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And then on a big breath in,

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start to roll through, once
again, lifting the heart.

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I invite you to close your eyes

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so that you can
really slow it down

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and feel your way
through this movement

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as you lift the heart, we ground
down through the shoulders,

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the elbows, open through
the throat chakra,

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and then exhale, chin to
chest, rounding through,

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naval to spine.

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So starting with
the slow tempo today

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can be maybe a little
frustrating for many people,

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so I just invite
you to notice that,

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notice what's coming up as
you inhale with the heart,

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and then take this as a
friendly, loving,

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beautiful challenge to
really slow things down.

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Feel it out, chin to
chest, as you breathe out.

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A'ight, let's do one
more inhale, lifting up.

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Close your eyes.

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Create space.

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And exhale, after the expansion

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comes the contraction,
chin to chest.

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Beautiful inhale, lift
the head over the heart,

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the heart over the pelvis,

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and we'll squeeze the
shoulders up to the ears

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as we breathe in here.

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Nice big full breath,

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and exhale, melt them down.

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Again, creating space,
we inhale,

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loop the shoulders,
lift them up.

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And try to keep your heart
lifted as you relax and down.

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Great, one more time, inhale,

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squeeze and lift.

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And exhale, let it go.

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All right, take the left
hand to the right kneecap,

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seated twist here.

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We swim the right
fingertips around,

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use your breath,
inhale, lift your heart,

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and exhale,
naval draws in, and we twist.

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You gotta bring the breath here.

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Big inhale to lift,

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and exhale twist.

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And one more time,
big inhale, lift and lengthen,

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and exhale to release.

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Other side, right hand
to the left knee,

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left fingertips swim behind.

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We inhale, lift the heart,

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and exhale,
journey into your twist.

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Wiggle your toes.

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Feel your feet, inhale.

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And exhale, twist.

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Make sure you're
not cranking here.

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Just let the breath move
and support you, inhale.

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And exhale to release, awesome.

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We're going to come
forward onto all fours.

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Take your time getting there.

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Enjoy this time for yourself.

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Spread the palms super wide.

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Wrist underneath the shoulders,

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knees right
underneath the hip points.

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Take a second
to just feel it out.

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Go through your checklist.

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Find your Tabletop Position.

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And take a moment
to close your eyes,

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or to just visualize
this line of the spine.

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So if the neck is
a bit disconnected,

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the head might be hanging down,

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or maybe looking up,

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or obviously looking at
the video when you need to,

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but take a moment to really
see this beautiful line

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from the crown to the tail,

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and remember that the neck
is an extension of that.

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So sometimes the
awareness kind of stops

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at the base of the neck,

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and so extension
through the crown here.

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Take a couple more breaths,

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just going through
your checklist,

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maybe drawing the
naval up to the spine,

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lengthening the lower back.

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Bend your elbows.

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Press away from your yoga mat.

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Notice if the hands are
kind of willy-nilly here,

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really sense some
attention to detail

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throughout every fingerprint.

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And then it's
from this strong base,

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this strong awareness
that we'll start to move.

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Inhale, drop the belly.

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Slowly look up.

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Again slow your roll today.

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Nice and steady,

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and then on your exhale,
rounding through.

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Tailbone lengthens down.

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Cat-Cow here, so you
can close your eyes

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and start to
move with the breath.

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Inhaling, drop the
belly to look up,

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and exhale, rounding through

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chin to chest.

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Nose towards the naval.

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And then continue
a couple more rounds.

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Again, soft gaze
or close your eyes

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so you can really start to
slow it down and feel it out.

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This is something we do
all the time on our mats.

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See if you can find another

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essence if you would,
another sensations,

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just slowing it
down a little bit.

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And after this last one,

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we'll come back to neutral spine

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and take a deep breath in

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and a long breath out.

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Awesome, curl the
right toes under.

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Curl the left toes under.

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Again, press away from your
yoga mat with your palms

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so you're not collapsing
in the shoulders.

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So kind of lifting up
through the upper back body.

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Then we'll slide
the right toes out.

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You can rock a little
front, rock a little back

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get a nice stretch
in the leg there,

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and just try to
keep this super strong

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loving awareness on the spine

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from the crown to the tail.

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When you're ready, again not
collapsing into the wrists

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or collapsing in the
shoulders, pressing away,

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when you're ready,
we'll slide the right toes

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all the way over towards the
left side of the yoga mat.

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You can uncurl your left
toes for more stability,

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yogi's choice,

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and then take a
look at your right heel.

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Press away from your yoga mat.

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Grow long and tall in the spine.

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Deep breath in,

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then exhale, slide it
all the way back through,

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and draw knee to nose here.

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Again, important to press
away from your yoga mat,

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waking up the muscles
of the upper body.

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Breathing deep here, in and out,

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nice big, full breaths.

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Take one more breath, squeeze,

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connecting to the muscles
of the abdominal wall here,

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and then release, awesome.

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Bring the two big toes together,

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knees as wide as your yoga mat,

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and send the hips on back,
Child's Pose.

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Just a moment here to come
off the hands and the wrists

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so you can rotate the knuckles
one way and then the other.

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Some wrist circles here.

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Then we'll come right back
up to your Tabletop Position.

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Again, going through
your checklist,

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finding that mindfulness
in your practice.

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That awareness
through the spine.

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Then curling the left
toes, then the right.

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Deep breath in, long breath out.

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On your next inhale, extend
the left leg out long,

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and then same thing,
just check it out here.

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Finding a little stretch in
the calves, the Achilles.

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And remembering to
keep the awareness

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all the way through the crown,

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so not just to
the base of the neck,

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but all the way out.

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Notice if your
breath has gone away,

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that nice full, conscious
breath that you started with,

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so return to the breath,

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and when you're ready,
we'll send the left toes

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all the way over towards the
right side of the yoga mat.

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Pressing away,
finding that length.

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Turn your gaze to look at your
left toes or your left heel.

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Big breath in,

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long breath out.

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Inhale in, exhale,
slide the left toes

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all the way back through center,

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and then we'll
draw knee to nose,

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squeezing up through
the abdominal wall.

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Notice if you're
clenching in the face.

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See if you can soften the face.

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Relax the shoulders
down the back body.

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One more big breath
cycle here, you got it.

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And then release, awesome.

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This time, knees
together, arches together,

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send it back, fingertips back,

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palms face up.

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For a little love in the wrists,

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you can actually
lift the fingers

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and walk the wrists
back and forth here.

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Nice long refreshing breaths.

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Keep it going.

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It is a practice.

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Awesome, then slowly reach
the fingertips back up,

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we'll come back to all fours.

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And whenever you're ready,

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send it up to
Downward Facing Dog.

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Curling the toes,
taking a deep breath in,

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lifting up through the hips

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on your exhale.

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When you arrive, take a
moment to feel it out.

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Maybe take your
dog for a little walk.

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And then come
into a place of stillness,

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hug the lower ribs in, connect
to your upper abdominals,

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tops of the shoulders
externally rotate,

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we take a deep breath in,

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and a big cleansing
breath as you draw

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the heels down to the earth.

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They don't have to touch.

258
00:12:52,250 --> 00:12:55,083
Big inhale in.

259
00:12:55,083 --> 00:12:57,166
And exhale, empty it out.

260
00:12:58,792 --> 00:13:00,125
Awesome, on your next inhale,

261
00:13:00,125 --> 00:13:02,250
draw the naval up to the spine,

262
00:13:02,250 --> 00:13:05,417
and start to slowly find
articulation through the spine,

263
00:13:05,417 --> 00:13:09,834
as you slowly shift all
the way to Plank Posture,

264
00:13:09,834 --> 00:13:12,041
strengthening pose here.

265
00:13:12,041 --> 00:13:14,250
Find that support,
so lift the front body

266
00:13:14,250 --> 00:13:16,834
up to meet the back body.

267
00:13:16,834 --> 00:13:18,959
Press away from your yoga mat.

268
00:13:18,959 --> 00:13:20,458
Then shift forward on the toes,

269
00:13:20,458 --> 00:13:22,458
we're going to go back
to Down Dog here.

270
00:13:22,458 --> 00:13:25,542
Nice and slow,
connecting to your core.

271
00:13:28,500 --> 00:13:30,125
Inhale, same thing.

272
00:13:30,125 --> 00:13:31,959
Finding articulation
through your spine.

273
00:13:31,959 --> 00:13:33,667
Draw the naval up,

274
00:13:33,667 --> 00:13:36,458
roll forward onto the toes.

275
00:13:36,458 --> 00:13:39,041
Plank Pose,
take a deep breath in,

276
00:13:39,041 --> 00:13:41,708
then exhale,
Downward Facing Dog.

277
00:13:44,500 --> 00:13:45,542
One more time, you got this.

278
00:13:45,542 --> 00:13:48,333
Nice and slow,
draw the naval up,

279
00:13:48,333 --> 00:13:52,625
slowing finding that
articulation forward.

280
00:13:53,750 --> 00:13:57,000
Take a deep breath in, press
away from your yoga mat,

281
00:13:57,000 --> 00:14:00,125
and then exhale,
Downward Facing Dog.

282
00:14:01,083 --> 00:14:03,125
Beautiful, inhale, look forward,

283
00:14:03,125 --> 00:14:06,208
and exhale, make your
way to the top.

284
00:14:09,667 --> 00:14:11,208
Clasp the elbows
when you arrive.

285
00:14:11,208 --> 00:14:12,375
Bend the knees generously,

286
00:14:12,375 --> 00:14:14,834
and then just take a couple
moments to freestyle.

287
00:14:14,834 --> 00:14:18,458
Find what feels good,
soft and easy movement.

288
00:14:30,625 --> 00:14:33,542
And when you're ready, we're
gonna roll up to Mountain,

289
00:14:33,542 --> 00:14:34,875
as slow as you can go.

290
00:14:34,875 --> 00:14:37,208
Feeling that beautiful
connection in the feet.

291
00:14:37,208 --> 00:14:39,792
Maybe you close your eyes if
you're feeling adventurous.

292
00:14:39,792 --> 00:14:42,917
Starting by bending the knees,

293
00:14:42,917 --> 00:14:45,583
tucking the chin,

294
00:14:45,583 --> 00:14:49,834
and slowly making your way
all the way to Mountain.

295
00:14:54,291 --> 00:14:57,417
And so lots of awareness

296
00:14:57,417 --> 00:14:59,375
as you stack up through

297
00:14:59,375 --> 00:15:01,041
the staircase of the spine.

298
00:15:01,041 --> 00:15:04,291
Just maybe even using
your creative mind

299
00:15:04,291 --> 00:15:06,917
or your imagination to visualize

300
00:15:06,917 --> 00:15:08,875
what it might look like,

301
00:15:08,875 --> 00:15:10,834
paying attention to
what it feels like

302
00:15:10,834 --> 00:15:14,458
as you stack head over
heart, heart over the pelvis

303
00:15:14,458 --> 00:15:18,458
and come into your best and
most beautiful Mountain.

304
00:15:20,250 --> 00:15:22,834
Reconnect with your breath here.

305
00:15:23,917 --> 00:15:24,917
Now on a big inhale,

306
00:15:24,917 --> 00:15:28,458
we'll spread the fingertips
and reach all the way up.

307
00:15:28,458 --> 00:15:30,583
Big full body stretch.

308
00:15:30,583 --> 00:15:32,458
Exhale, turn the left fingertips

309
00:15:32,458 --> 00:15:34,375
towards the back
of your yoga mat,

310
00:15:34,375 --> 00:15:35,458
soft bend in the knees here

311
00:15:35,458 --> 00:15:37,708
as you reach the right
fingertips forward,

312
00:15:37,708 --> 00:15:39,750
then inhale, open the chest.

313
00:15:39,750 --> 00:15:41,959
So bring the palms way back,

314
00:15:41,959 --> 00:15:45,250
think Kate Winslet Titanic here.

315
00:15:46,458 --> 00:15:48,583
And then release,
fingertips down to come up,

316
00:15:48,583 --> 00:15:52,458
inhale, full body stretch,
reach for the sky.

317
00:15:53,208 --> 00:15:55,083
And exhale, right fingertips

318
00:15:55,083 --> 00:15:56,083
toward the back
edge of your mat.

319
00:15:56,083 --> 00:16:00,000
Soft bend in the knees,
and we open up to the right.

320
00:16:00,000 --> 00:16:03,667
Open the chest by pulling
the backs of the hands

321
00:16:03,667 --> 00:16:05,000
slightly back as you inhale,

322
00:16:05,000 --> 00:16:07,250
open the chest, then exhale,

323
00:16:07,250 --> 00:16:09,458
fingertips come down
to come up once again,

324
00:16:09,458 --> 00:16:11,375
big full body stretch.

325
00:16:11,375 --> 00:16:13,625
Inhale, reach for the sky.

326
00:16:13,625 --> 00:16:16,041
Connect, connect, connect.

327
00:16:16,041 --> 00:16:18,834
And then exhale,
we float it down.

328
00:16:20,083 --> 00:16:21,458
Moving with the breath,
my friends.

329
00:16:21,458 --> 00:16:23,458
Inhale, Halfway Lift,

330
00:16:23,458 --> 00:16:26,834
palms on the tops of the
thighs for this first one.

331
00:16:26,834 --> 00:16:28,458
Find length through the crown.

332
00:16:28,458 --> 00:16:31,917
Deep breath in,
and then exhale, release,

333
00:16:32,834 --> 00:16:34,375
Forward Fold.

334
00:16:34,375 --> 00:16:35,917
Inhale, reach for the sky,

335
00:16:35,917 --> 00:16:40,083
fingertips reach, reach,
reach, reach and spread.

336
00:16:40,083 --> 00:16:42,542
Exhale, hands to heart.

337
00:16:42,542 --> 00:16:45,750
Soft knees, inhale,
reach for the sky.

338
00:16:46,583 --> 00:16:48,667
Exhale, turn to the left.

339
00:16:48,667 --> 00:16:50,291
Pull the backs of the hands back

340
00:16:50,291 --> 00:16:52,041
so you can open
up through the chest,

341
00:16:52,041 --> 00:16:53,959
soft bend in the knees.

342
00:16:53,959 --> 00:16:55,333
Fingertips go down to come up.

343
00:16:55,333 --> 00:16:58,208
Inhale, reach for the sky

344
00:16:58,208 --> 00:17:00,875
and exhale,
turning to the right.

345
00:17:03,250 --> 00:17:04,625
Fingertips go down to come up,

346
00:17:04,625 --> 00:17:07,083
big inhale as you
reach for the sky

347
00:17:08,125 --> 00:17:11,040
and exhale, Forward Fold.

348
00:17:12,208 --> 00:17:14,458
So we're looking for a
bit of fluidity here.

349
00:17:14,458 --> 00:17:15,750
Inhale, Halfway Lift.

350
00:17:15,750 --> 00:17:17,791
This time, palms on the shins.

351
00:17:17,791 --> 00:17:20,458
Find length, create space,

352
00:17:20,458 --> 00:17:23,416
and then exhale, Forward Fold.

353
00:17:23,416 --> 00:17:26,458
Root to Rise, inhale,
spread the fingertips,

354
00:17:26,458 --> 00:17:29,041
moving with the breath we reach.

355
00:17:29,041 --> 00:17:30,792
Fingertips kiss up and overhead

356
00:17:30,792 --> 00:17:34,166
and then exhale, hands to heart.

357
00:17:34,166 --> 00:17:37,875
Soft knees, inhale,
reach for the sky.

358
00:17:37,875 --> 00:17:40,458
Exhale, gentle turn to the left.

359
00:17:41,458 --> 00:17:44,083
Inhale, and exhale

360
00:17:44,083 --> 00:17:46,041
dropping the fingertips
down to come up.

361
00:17:46,041 --> 00:17:49,083
Big breath in,
reach for the sky.

362
00:17:49,083 --> 00:17:51,458
And exhale, turn to the right.

363
00:17:51,458 --> 00:17:53,458
Pull the hands back
open through the chest,

364
00:17:53,458 --> 00:17:55,083
deep breath in,

365
00:17:55,083 --> 00:17:56,750
and exhale release.

366
00:17:56,750 --> 00:18:00,208
Awesome,
inhale reach for the sky.

367
00:18:00,208 --> 00:18:02,417
Exhale, down we go.

368
00:18:03,542 --> 00:18:05,959
Awesome, this time play with
the fingertips on the mat.

369
00:18:05,959 --> 00:18:07,875
So bend your knees and inhale.

370
00:18:07,875 --> 00:18:09,500
Find length.

371
00:18:09,500 --> 00:18:11,500
Exhale, soften and bow.

372
00:18:12,792 --> 00:18:14,166
This time we're going
to plant the palms,

373
00:18:14,166 --> 00:18:15,875
step it back to our Plank Pose.

374
00:18:15,875 --> 00:18:19,458
We've been here before,
strong foundation.

375
00:18:21,583 --> 00:18:23,458
Inhale, shift your gaze forward.

376
00:18:23,458 --> 00:18:24,458
Come on to your toes.

377
00:18:24,458 --> 00:18:26,166
Hug the elbows
into the side body.

378
00:18:26,166 --> 00:18:28,583
Light up through the back
body, through the front body,

379
00:18:28,583 --> 00:18:32,792
and then slowly lower down,
all the way to the belly.

380
00:18:34,458 --> 00:18:36,458
Draw the hands back
in line with the ribs.

381
00:18:36,458 --> 00:18:38,333
Press pubic bone to the earth.

382
00:18:38,333 --> 00:18:40,083
Press into the tops of the feet.

383
00:18:40,083 --> 00:18:43,250
Heels are in line
with the hip points.

384
00:18:43,250 --> 00:18:44,458
Then moving with the breath,

385
00:18:44,458 --> 00:18:46,250
start by tucking the
chin into the chest,

386
00:18:46,250 --> 00:18:49,000
so really finding an
articulation here in the

387
00:18:49,000 --> 00:18:51,417
cervical spine as you press into

388
00:18:51,417 --> 00:18:54,041
your foundation
and slowly roll up,

389
00:18:54,041 --> 00:18:58,500
slowly lifting chin
parallel to the earth,

390
00:18:58,500 --> 00:18:59,917
Baby Cobra.

391
00:18:59,917 --> 00:19:01,291
Inhale,

392
00:19:01,291 --> 00:19:04,792
exhale, release, nice
and slow, in control.

393
00:19:06,959 --> 00:19:08,000
Tuck the chin into the chest.

394
00:19:08,000 --> 00:19:10,417
Inhale, slowly roll it up.

395
00:19:10,417 --> 00:19:12,333
Again the challenge
or the invitation is

396
00:19:12,333 --> 00:19:14,417
slow it down today.

397
00:19:14,417 --> 00:19:16,000
And exhale, release.

398
00:19:17,458 --> 00:19:20,166
Do one more with
your eyes closed.

399
00:19:20,166 --> 00:19:22,000
Tuck the chin into the chest.

400
00:19:22,000 --> 00:19:24,250
Pull the elbows back.

401
00:19:25,125 --> 00:19:27,417
Open and exhale,

402
00:19:27,417 --> 00:19:30,208
releasing all the way down.

403
00:19:31,125 --> 00:19:32,417
Curl the toes under.

404
00:19:32,417 --> 00:19:33,333
Lift the kneecaps.

405
00:19:33,333 --> 00:19:34,917
Send your heels towards
the back edge of the mat,

406
00:19:34,917 --> 00:19:37,458
inhale in, and then exhale,
power up.

407
00:19:37,458 --> 00:19:38,458
Plank Pose.

408
00:19:39,500 --> 00:19:41,625
Here we go, inhale,
shifting forward.

409
00:19:41,625 --> 00:19:43,041
Exhale, send the hips,

410
00:19:43,041 --> 00:19:44,875
really moving from
the hip creases here,

411
00:19:44,875 --> 00:19:48,458
all the way up and back,
Downward Facing Dog.

412
00:19:48,458 --> 00:19:50,458
A little bit of strengthening,
here we go.

413
00:19:50,458 --> 00:19:51,542
Naval draws in and up.

414
00:19:51,542 --> 00:19:53,458
We roll through the spine,

415
00:19:53,458 --> 00:19:56,166
really finding as much
articulation in the spine as

416
00:19:56,166 --> 00:19:58,542
possible as we make
our way to Plank.

417
00:19:58,542 --> 00:20:00,500
Inhale, gaze forward,
shift forward,

418
00:20:00,500 --> 00:20:03,333
and exhale, Downward Facing Dog.

419
00:20:05,166 --> 00:20:06,750
Again, hug the lower ribs in.

420
00:20:06,750 --> 00:20:08,166
Naval draws up and in.

421
00:20:08,166 --> 00:20:10,750
Uddiyana Bandha
as we roll through

422
00:20:10,750 --> 00:20:14,625
coming to Plank, nice and slow.

423
00:20:14,625 --> 00:20:17,417
Then inhale, shift forward,
tippy toes, and exhale,

424
00:20:17,417 --> 00:20:18,500
Downward Facing Dog.

425
00:20:18,500 --> 00:20:20,333
One more, you got this.

426
00:20:20,333 --> 00:20:22,083
Naval draws in.

427
00:20:22,083 --> 00:20:24,250
We find articulation.

428
00:20:24,250 --> 00:20:26,125
Take your time.

429
00:20:27,834 --> 00:20:31,250
Inhale, look forward, and exhale

430
00:20:31,250 --> 00:20:33,458
Downward Facing Dog, beautiful.

431
00:20:33,458 --> 00:20:35,291
Deep breath in,

432
00:20:35,291 --> 00:20:37,000
exhale, empty it out.

433
00:20:38,458 --> 00:20:40,250
Inhale, look forward,

434
00:20:40,250 --> 00:20:43,708
and exhale, make your
way to the top.

435
00:20:43,708 --> 00:20:45,834
Inhale, Halfway Lift,
do your version,

436
00:20:45,834 --> 00:20:47,333
so you can
choose where you place

437
00:20:47,333 --> 00:20:48,917
the fingertips or the palms.

438
00:20:48,917 --> 00:20:50,667
Find length.

439
00:20:50,667 --> 00:20:53,458
And then exhale, Forward Fold.

440
00:20:53,458 --> 00:20:54,625
Awesome, Root to Rise,

441
00:20:54,625 --> 00:20:56,750
inhale, spread the fingertips,

442
00:20:56,750 --> 00:20:59,792
try to create a hundred percent
full body experience here,

443
00:20:59,792 --> 00:21:01,500
maybe lift your toes,

444
00:21:02,667 --> 00:21:04,959
and exhale, hands to heart.

445
00:21:06,583 --> 00:21:10,208
Take a moment here
to close your eyes

446
00:21:10,208 --> 00:21:12,208
and observe your breath.

447
00:21:16,458 --> 00:21:19,792
Maybe tap into a
little inner smile here.

448
00:21:23,917 --> 00:21:26,875
And that inner smile
is a little reminder

449
00:21:26,875 --> 00:21:31,083
just of your own inner
guidance, your inner light.

450
00:21:34,333 --> 00:21:36,166
Deep breath in,

451
00:21:36,166 --> 00:21:38,041
and exhale, open the eyes.

452
00:21:38,041 --> 00:21:42,250
We're going to come to a
nice, wide-legged stance,

453
00:21:42,250 --> 00:21:43,750
and then we'll take it
down to the ground.

454
00:21:43,750 --> 00:21:46,000
So go ahead and bring
the legs nice and wide.

455
00:21:46,000 --> 00:21:47,542
Take your time getting there.

456
00:21:47,542 --> 00:21:49,458
If you're new to the practice,
let me just remind you

457
00:21:49,458 --> 00:21:50,792
that you don't have...

458
00:21:50,792 --> 00:21:53,083
Focus on the sensation
over the shape.

459
00:21:53,083 --> 00:21:55,417
You don't have to step
super wide or anything.

460
00:21:55,417 --> 00:21:59,542
Your body will tell you

461
00:21:59,542 --> 00:22:01,417
what's a good length.

462
00:22:01,417 --> 00:22:04,667
Traditionally for
this next posture,

463
00:22:04,667 --> 00:22:06,500
you can take the arms out
and kind of measure where

464
00:22:06,500 --> 00:22:11,000
the ankles kind of
align with the wrists,

465
00:22:11,000 --> 00:22:12,333
and that's kind of a good thing,

466
00:22:12,333 --> 00:22:14,250
but you know,
every body's different,

467
00:22:14,250 --> 00:22:16,625
so you kind of have to practice
listening to your body.

468
00:22:16,625 --> 00:22:19,250
Everyone, though,
lift up through the front.

469
00:22:19,250 --> 00:22:21,959
Find this upward current of
energy through the front body,

470
00:22:21,959 --> 00:22:24,041
supporting the spine,

471
00:22:24,041 --> 00:22:26,000
and then ground
through the back.

472
00:22:26,000 --> 00:22:27,959
Turn the toes in just slightly.

473
00:22:27,959 --> 00:22:29,250
So you're really
feeling that connection

474
00:22:29,250 --> 00:22:32,750
to the outer edges of the
feet here super strong.

475
00:22:32,750 --> 00:22:34,750
Then hands come
to the waistline here,

476
00:22:34,750 --> 00:22:36,375
and we're gonna draw some energy

477
00:22:36,375 --> 00:22:37,750
up from the arches of the feet,

478
00:22:37,750 --> 00:22:39,625
engage the inner thighs.

479
00:22:39,625 --> 00:22:41,625
So you're kind of
pulling up energetically

480
00:22:41,625 --> 00:22:44,166
from your foundation

481
00:22:44,166 --> 00:22:46,875
and all the way up through.

482
00:22:46,875 --> 00:22:49,083
We come to a little
power pose here,

483
00:22:49,083 --> 00:22:50,917
ah, where the brain
and the body connect

484
00:22:50,917 --> 00:22:53,166
and have a conversation.

485
00:22:53,166 --> 00:22:55,542
Super important to

486
00:22:55,542 --> 00:22:57,166
remember that as we practice,

487
00:22:57,166 --> 00:23:00,583
how truly powerful these poses,

488
00:23:00,583 --> 00:23:02,542
this experience can be.

489
00:23:04,041 --> 00:23:05,959
Let's take one more breath
here, big power pose,

490
00:23:05,959 --> 00:23:07,750
just notice if you're
collapsing anywhere

491
00:23:07,750 --> 00:23:11,458
or if you're really
sort of able to embody

492
00:23:11,458 --> 00:23:15,250
and evolve the
embodiment of a posture.

493
00:23:15,250 --> 00:23:16,917
And if you're like, what is
this woman talking about,

494
00:23:16,917 --> 00:23:17,625
don't worry about it.

495
00:23:17,625 --> 00:23:20,875
Just breathe deep,
enjoy this time for yourself.

496
00:23:20,875 --> 00:23:23,166
When you're ready,
we'll take it into a full

497
00:23:23,166 --> 00:23:25,834
by inhaling and
lifting the chest.

498
00:23:25,834 --> 00:23:28,250
Lifting, lifting,
lifting from the sternum.

499
00:23:28,250 --> 00:23:29,458
Think about when
we started practice

500
00:23:29,458 --> 00:23:31,750
on the seated position

501
00:23:31,750 --> 00:23:33,959
opening up through
the chest here.

502
00:23:33,959 --> 00:23:35,917
Inhale, then exhale.

503
00:23:35,917 --> 00:23:37,458
Keep this openness in the chest,

504
00:23:37,458 --> 00:23:39,542
you might even think
about drawing your elbows

505
00:23:39,542 --> 00:23:41,208
back towards one another,

506
00:23:41,208 --> 00:23:43,458
and send it forward,
nice flat back,

507
00:23:43,458 --> 00:23:45,458
soft, micro bend
in the knees here.

508
00:23:45,458 --> 00:23:48,875
Tuck the chin to the
chest and find length.

509
00:23:48,875 --> 00:23:50,917
Hug the lower ribs in.

510
00:23:50,917 --> 00:23:52,417
If you like for
one big breath cycle,

511
00:23:52,417 --> 00:23:54,458
we'll send the fingertips out.

512
00:23:54,458 --> 00:23:55,959
Inhale,

513
00:23:55,959 --> 00:23:56,875
and exhale.

514
00:23:58,417 --> 00:24:00,959
Great, fingertips come
back to the waistline,

515
00:24:00,959 --> 00:24:03,625
and we continue
the journey down.

516
00:24:04,917 --> 00:24:08,834
Now, fingertips can come to
the earth here, or hands,

517
00:24:08,834 --> 00:24:12,959
or you can bring them
to a chair or a block.

518
00:24:12,959 --> 00:24:18,083
Standing wide-legged
Forward Fold.

519
00:24:18,083 --> 00:24:19,834
Notice if you've
lost connection,

520
00:24:19,834 --> 00:24:23,708
communication with your feet
and that drawing of the energy

521
00:24:23,708 --> 00:24:27,667
up through the inner seam
here, or through the arch.

522
00:24:29,250 --> 00:24:32,542
And then reconnect
with your breath.

523
00:24:32,542 --> 00:24:34,458
Remember when
you were in Table Top,

524
00:24:34,458 --> 00:24:35,708
not collapsing in the shoulders,

525
00:24:35,708 --> 00:24:40,083
but finding this powerful
awareness from crown to tail.

526
00:24:40,083 --> 00:24:42,166
And if you're starting
to shake and feel heat,

527
00:24:42,166 --> 00:24:43,500
that's the ticket.

528
00:24:43,500 --> 00:24:45,250
This is the ticket.

529
00:24:46,458 --> 00:24:47,458
Stay focused.

530
00:24:50,291 --> 00:24:52,959
And nice and slow, left hand
or left fingertip's gonna come

531
00:24:52,959 --> 00:24:55,208
right below the chin,

532
00:24:55,208 --> 00:24:56,333
and we're going to
move into a twist,

533
00:24:56,333 --> 00:24:58,291
again soft micro
bend in the knee here,

534
00:24:58,291 --> 00:25:01,041
as you inhale, open the
right fingertips all the way

535
00:25:01,041 --> 00:25:04,667
either to the side or
maybe up at a diagonal.

536
00:25:04,667 --> 00:25:05,792
One day, maybe
we'll be able to get,

537
00:25:05,792 --> 00:25:08,458
maybe stacking the shoulders,
but don't have to push it.

538
00:25:08,458 --> 00:25:11,458
Nice and easy, we inhale,
open the chest,

539
00:25:11,458 --> 00:25:14,041
and then exhale,
right hand replaces the left.

540
00:25:14,041 --> 00:25:17,875
Lots of integrity, maintaining
in the shoulders, stability,

541
00:25:17,875 --> 00:25:19,583
nice and strong.

542
00:25:19,583 --> 00:25:21,458
And when you're ready,
we open to the left.

543
00:25:21,458 --> 00:25:23,542
Big breath in,
again it doesn't have to be

544
00:25:23,542 --> 00:25:25,458
all the way stacking,

545
00:25:25,458 --> 00:25:26,458
we can let it evolve.

546
00:25:26,458 --> 00:25:28,458
Inhale, expand.

547
00:25:28,458 --> 00:25:31,625
Exhale, come through center.

548
00:25:31,625 --> 00:25:35,166
Inhale, press away
from the earth, expand,

549
00:25:35,166 --> 00:25:38,917
and exhale back through center.

550
00:25:38,917 --> 00:25:41,959
Inhale, find expansion,
slow it down,

551
00:25:43,083 --> 00:25:44,375
and exhale.

552
00:25:45,875 --> 00:25:47,417
And do one more on each side,

553
00:25:47,417 --> 00:25:50,000
inhale, moving with the breath.

554
00:25:52,375 --> 00:25:53,750
Exhale through center.

555
00:25:53,750 --> 00:25:55,000
Last one, you got this.

556
00:25:55,000 --> 00:25:58,792
Inhale, open your chest,
lengthen through the crown,

557
00:25:58,792 --> 00:26:01,792
and then exhale,
release, awesome.

558
00:26:01,792 --> 00:26:03,458
Hands are gonna
come to the earth.

559
00:26:03,458 --> 00:26:06,792
We're actually gonna heel,
toe, heel, toe the feet

560
00:26:06,792 --> 00:26:11,041
all the way in, hip-width apart,

561
00:26:11,041 --> 00:26:14,458
so you should land in
a nice Forward Fold.

562
00:26:17,291 --> 00:26:18,625
Toes pointing forward.

563
00:26:18,625 --> 00:26:21,917
Swim the fingertips
around to the calves,

564
00:26:25,458 --> 00:26:29,458
and bend the knees as
generously as you need to.

565
00:26:35,708 --> 00:26:39,750
Take one more
deep breath in here,

566
00:26:39,750 --> 00:26:41,625
and then exhale, release.

567
00:26:41,625 --> 00:26:42,708
We're gonna bend the knees.

568
00:26:42,708 --> 00:26:44,417
Use the fingertips
here to guide you

569
00:26:44,417 --> 00:26:46,583
as you lift the heels.

570
00:26:46,583 --> 00:26:50,959
We're gonna come into a
little toe stand here, be fun.

571
00:26:50,959 --> 00:26:52,542
Toes come together.

572
00:26:52,542 --> 00:26:54,500
Use the fingertips to guide you.

573
00:26:54,500 --> 00:26:56,291
I'm gonna find that
connection to my core

574
00:26:56,291 --> 00:26:58,959
by lifting up from
the pelvic floor.

575
00:26:58,959 --> 00:27:02,125
I'm gonna start to balance
from the toes here.

576
00:27:02,125 --> 00:27:03,458
Have some fun with it,

577
00:27:03,458 --> 00:27:06,625
really lifting up
from the pelvic floor,

578
00:27:06,625 --> 00:27:07,917
squeezing the knees together,

579
00:27:07,917 --> 00:27:10,667
eventually hugging
the lower ribs in.

580
00:27:10,667 --> 00:27:12,458
So we find this strong lift up

581
00:27:12,458 --> 00:27:13,875
through that center plumb line.

582
00:27:13,875 --> 00:27:17,375
This is a challenge, in order
to hold your balance here,

583
00:27:17,375 --> 00:27:20,250
you have to be really
lifting up through

584
00:27:20,250 --> 00:27:22,542
that mid line through the spine.

585
00:27:22,542 --> 00:27:24,875
Hugging the muscles in

586
00:27:24,875 --> 00:27:26,750
to the bone.

587
00:27:26,750 --> 00:27:28,083
Stay here, if you need breaks,

588
00:27:28,083 --> 00:27:30,125
you can come
onto the fingertips.

589
00:27:30,125 --> 00:27:31,291
We're gonna take a little twist,

590
00:27:31,291 --> 00:27:34,083
so we'll inhale, hands
together at the heart,

591
00:27:34,083 --> 00:27:36,542
and exhale, start to
dial your heart center

592
00:27:36,542 --> 00:27:38,291
towards the left.

593
00:27:38,291 --> 00:27:40,500
Options here are you
can repeat this opening

594
00:27:40,500 --> 00:27:42,458
of the wings we've been doing,

595
00:27:42,458 --> 00:27:44,708
you can take the right
hand to the outer edge

596
00:27:44,708 --> 00:27:46,250
of the left thigh,

597
00:27:46,250 --> 00:27:48,458
find a little deeper twist.

598
00:27:51,208 --> 00:27:52,750
Now what's going
on with the knees

599
00:27:52,750 --> 00:27:54,250
is a good
indication of the hips,

600
00:27:54,250 --> 00:27:56,458
so keep lifting up
through that pelvic floor,

601
00:27:56,458 --> 00:27:57,500
this is tough.

602
00:27:57,500 --> 00:27:59,083
Inhale,

603
00:27:59,083 --> 00:28:00,583
and then exhale, hands to heart,

604
00:28:00,583 --> 00:28:01,959
take a little break
if you need to

605
00:28:01,959 --> 00:28:05,542
by lifting the hips up,
Forward Fold,

606
00:28:05,542 --> 00:28:07,667
and then when you're ready,
sending it to the other side.

607
00:28:07,667 --> 00:28:11,458
Little bit of a challenge
today, you got this.

608
00:28:12,583 --> 00:28:16,000
Drawing up from
the pelvic floor.

609
00:28:16,000 --> 00:28:18,333
Squeezing it all in together.

610
00:28:19,750 --> 00:28:21,333
So good, so now we're finding

611
00:28:21,333 --> 00:28:24,333
a little strength and stability.

612
00:28:25,625 --> 00:28:28,959
Just take it with a grain
of salt if you feel like,

613
00:28:28,959 --> 00:28:32,250
you're not here yet or
the feet are too tight,

614
00:28:32,250 --> 00:28:33,583
just let it evolve.

615
00:28:33,583 --> 00:28:35,458
All the more reason to
return to this practice.

616
00:28:35,458 --> 00:28:37,458
Hands come to heart,
deep breath in,

617
00:28:37,458 --> 00:28:40,875
and then exhale,
we dial it to the right.

618
00:28:40,875 --> 00:28:42,291
Can stay here or inhale,

619
00:28:42,291 --> 00:28:44,000
find that expansion from before.

620
00:28:44,000 --> 00:28:47,166
Big breath in, and then maybe
outer edge of the left hand

621
00:28:47,166 --> 00:28:49,834
comes to the outer
edge of the right knee.

622
00:28:49,834 --> 00:28:51,458
We breathe deep here,
one more breath.

623
00:28:51,458 --> 00:28:53,208
Lifting up from
the pelvic floor.

624
00:28:53,208 --> 00:28:56,000
Support all through the spine,

625
00:28:56,000 --> 00:28:57,333
and then exhale, release.

626
00:28:57,333 --> 00:28:58,417
This is gonna feel awesome,

627
00:28:58,417 --> 00:29:01,458
a total rinse in the legs
as you come to sit back

628
00:29:01,458 --> 00:29:05,041
and send the legs out long.

629
00:29:05,041 --> 00:29:08,708
Great, take a second to
just shake the feet out.

630
00:29:08,708 --> 00:29:11,375
Fingertips are gonna come
in line with the hips

631
00:29:11,375 --> 00:29:13,208
or maybe slightly back.

632
00:29:13,208 --> 00:29:14,458
We'll loop the shoulders,

633
00:29:14,458 --> 00:29:15,500
find that lift in the chest,

634
00:29:15,500 --> 00:29:18,208
once again come to Dandasana,

635
00:29:18,208 --> 00:29:21,000
stick pose, or the staff pose.

636
00:29:21,000 --> 00:29:22,542
Firm down through
the tops of the thighs,

637
00:29:22,542 --> 00:29:23,834
press into your heels,

638
00:29:23,834 --> 00:29:25,375
maybe so much just for a moment,

639
00:29:25,375 --> 00:29:26,375
so you can find the action

640
00:29:26,375 --> 00:29:28,458
that they lift up
off the yoga mat.

641
00:29:28,458 --> 00:29:30,708
And then just notice if
you're kind of leaning forward

642
00:29:30,708 --> 00:29:32,083
or collapsing back.

643
00:29:32,083 --> 00:29:33,875
Now would be a good
time to lift the hips,

644
00:29:33,875 --> 00:29:36,667
even by doubling up on your
yoga mat if you need to,

645
00:29:36,667 --> 00:29:38,667
if you need that support.

646
00:29:38,667 --> 00:29:40,667
I'm gonna actually be
here for a couple breaths,

647
00:29:40,667 --> 00:29:45,333
so breathing in deeply
through the nostrils,

648
00:29:45,333 --> 00:29:49,041
and then exhaling out
through the nose or mouth.

649
00:29:49,041 --> 00:29:50,458
Head over heart,
heart over pelvis.

650
00:29:50,458 --> 00:29:52,375
If the palms come to the earth,

651
00:29:52,375 --> 00:29:55,667
they can,
more traditional version.

652
00:29:55,667 --> 00:29:57,875
I'd like to invite you
to close your eyes here

653
00:29:57,875 --> 00:30:00,333
as you breathe deeply,

654
00:30:00,333 --> 00:30:04,583
active legs, toes pointing
toward the sky.

655
00:30:04,583 --> 00:30:08,000
Start to lift up
from the pelvic floor.

656
00:30:08,000 --> 00:30:10,458
Hug the lower ribs,
the upper abs connecting,

657
00:30:10,458 --> 00:30:13,834
finding that containment
or that zipper effect,

658
00:30:13,834 --> 00:30:17,458
that zipper sensation
through the front body.

659
00:30:21,250 --> 00:30:22,750
Lengthen through the
back of the neck,

660
00:30:22,750 --> 00:30:25,834
tuck the chin slightly.

661
00:30:25,834 --> 00:30:28,417
One more breath, you got this.

662
00:30:33,708 --> 00:30:35,917
And we release.

663
00:30:35,917 --> 00:30:37,625
Awesome, take thriller arms,

664
00:30:37,625 --> 00:30:40,583
pressing the base
of the right forward,

665
00:30:42,208 --> 00:30:43,792
and then we'll
bring the palms together,

666
00:30:43,792 --> 00:30:46,959
interlace, just kind
of steeple grip here,

667
00:30:46,959 --> 00:30:48,166
arch to arch here,

668
00:30:48,166 --> 00:30:49,583
inhale, lift your heart,

669
00:30:49,583 --> 00:30:51,458
and exhale, see if you
can really articulate

670
00:30:51,458 --> 00:30:52,625
through the spine here,

671
00:30:52,625 --> 00:30:54,542
if it helps to point the
toes so you have more support

672
00:30:54,542 --> 00:30:57,708
in the lower body,
please go for it.

673
00:30:57,708 --> 00:30:58,583
I'm gonna point my toes,

674
00:30:58,583 --> 00:31:01,458
and we slowly, slowly roll down.

675
00:31:01,458 --> 00:31:02,834
And as you return
to this practice,

676
00:31:02,834 --> 00:31:04,458
you can close your eyes here.

677
00:31:04,458 --> 00:31:05,542
Again use the video if you need,

678
00:31:05,542 --> 00:31:07,834
but you can close your eyes
and really start to feel

679
00:31:07,834 --> 00:31:11,166
all this beautiful articulation

680
00:31:11,166 --> 00:31:13,708
all the way down
through the spine,

681
00:31:13,708 --> 00:31:16,792
working the core,

682
00:31:16,792 --> 00:31:20,667
and eventually we come
all the way down

683
00:31:20,667 --> 00:31:22,083
and send the fingertips out,

684
00:31:22,083 --> 00:31:24,375
big Texas T, left to right.

685
00:31:24,375 --> 00:31:26,208
Take a deep breath in,

686
00:31:26,208 --> 00:31:29,834
then use a big exhale
to sigh it out.

687
00:31:29,834 --> 00:31:33,792
Feel the support of
the earth beneath you.

688
00:31:33,792 --> 00:31:35,667
When you're ready,
we'll draw the knees

689
00:31:35,667 --> 00:31:37,875
all the way up
towards the chest.

690
00:31:37,875 --> 00:31:39,500
Scoop the tailbone up
so the lower back

691
00:31:39,500 --> 00:31:42,458
is nice and flush with
your yoga mat.

692
00:31:42,458 --> 00:31:43,625
And then snuggle
the shoulder blades

693
00:31:43,625 --> 00:31:45,708
underneath your heart space.

694
00:31:45,708 --> 00:31:48,000
Should feel awesome.

695
00:31:48,000 --> 00:31:50,583
Great, inhale, draw the
knees in towards the chest

696
00:31:50,583 --> 00:31:54,208
and exhale, slowly melting
the legs towards the left,

697
00:31:54,208 --> 00:31:56,291
but see if you can
do it nice and slow.

698
00:31:56,291 --> 00:31:57,667
Should get a nice little massage

699
00:31:57,667 --> 00:32:00,333
if you do it really slow here.

700
00:32:01,834 --> 00:32:05,625
Keep the palms rooted,
shoulders rooted.

701
00:32:05,625 --> 00:32:07,041
And there's lots
of variations here.

702
00:32:07,041 --> 00:32:10,792
We can turn to the right ear,

703
00:32:10,792 --> 00:32:13,333
we can extend the top leg,

704
00:32:13,333 --> 00:32:14,542
we can even reach around

705
00:32:14,542 --> 00:32:18,166
and use the left fingertips
to grab the left toes,

706
00:32:18,166 --> 00:32:21,333
excuse me, the right fingertips
to grab the left toes,

707
00:32:21,333 --> 00:32:22,792
so coming in to
a little bend here,

708
00:32:22,792 --> 00:32:26,291
and use the left hand
on the right thigh.

709
00:32:28,083 --> 00:32:29,834
So lots of options here.

710
00:32:29,834 --> 00:32:31,625
Breathing deep.

711
00:32:31,625 --> 00:32:34,375
Reclined Twist.

712
00:32:39,208 --> 00:32:40,875
Then moving from your center,

713
00:32:40,875 --> 00:32:42,750
draw the naval down, release,

714
00:32:42,750 --> 00:32:45,291
we'll come all
the way back through,

715
00:32:45,291 --> 00:32:46,458
take a deep breath in,

716
00:32:46,458 --> 00:32:48,458
and then other side,

717
00:32:48,458 --> 00:32:50,708
melting the knees to the right,

718
00:32:50,708 --> 00:32:54,083
finding your
Reclined Twist on this side.

719
00:32:55,625 --> 00:32:59,125
Sending big buoyant
breaths to the belly.

720
00:33:00,417 --> 00:33:02,333
Taking any variation
that feels good.

721
00:33:02,333 --> 00:33:03,792
Extending that top leg,

722
00:33:03,792 --> 00:33:07,792
maybe you reach around
to grab that bottom foot.

723
00:33:13,959 --> 00:33:15,959
Take a deep breath in here.

724
00:33:15,959 --> 00:33:18,792
Fill the lower belly with air.

725
00:33:18,792 --> 00:33:20,875
And then exhale,
all the way back,

726
00:33:20,875 --> 00:33:23,250
ending with a bridge pose today.

727
00:33:23,250 --> 00:33:24,917
So we'll take the knees
up towards the sky.

728
00:33:24,917 --> 00:33:28,083
Soles of the feet
rooted to the ground.

729
00:33:28,083 --> 00:33:29,834
Fingertips reach
down towards the heels.

730
00:33:29,834 --> 00:33:31,625
About where the heels
and the fingertips meet,

731
00:33:31,625 --> 00:33:33,333
that's kind of a good gauge,

732
00:33:33,333 --> 00:33:36,291
but again every
body is different,

733
00:33:36,291 --> 00:33:38,792
then squeeze a little
bit of energy between,

734
00:33:38,792 --> 00:33:40,667
you can imagine having a block
between the inner thighs,

735
00:33:40,667 --> 00:33:41,792
so we're not splaying out here,

736
00:33:41,792 --> 00:33:43,875
but really starting at
the feet, connecting,

737
00:33:43,875 --> 00:33:46,125
finding that lift
up from the arch.

738
00:33:46,125 --> 00:33:48,458
Imagine squeezing a block in
between your inner thighs.

739
00:33:48,458 --> 00:33:50,875
Snuggle the shoulder blades
underneath your heart space

740
00:33:50,875 --> 00:33:54,000
and as slow as you can
roll today, my friend,

741
00:33:54,000 --> 00:33:56,917
starting to peel up from
the coccyx, the tail,

742
00:33:56,917 --> 00:34:00,667
and articulating all the
way up through the spine.

743
00:34:00,667 --> 00:34:02,667
And so by inviting you
to slow the tempo,

744
00:34:02,667 --> 00:34:05,208
we're just kind of opening
ourselves up

745
00:34:05,208 --> 00:34:06,583
to a new experience.

746
00:34:06,583 --> 00:34:09,708
Allow whatever wants to happen
in the arms here to happen.

747
00:34:09,708 --> 00:34:11,083
Maybe they stay palms down,

748
00:34:11,083 --> 00:34:15,000
or maybe they
gently blossom open.

749
00:34:15,000 --> 00:34:17,917
Press into the ball joint
of the big toe here,

750
00:34:17,917 --> 00:34:21,875
keeping the knees
safely in here.

751
00:34:21,875 --> 00:34:27,125
All the way up, and then
use the exhale to fall.

752
00:34:27,125 --> 00:34:29,000
Nice and slow,

753
00:34:29,000 --> 00:34:30,750
finding that
massage in the spine.

754
00:34:30,750 --> 00:34:32,458
I'm getting super
zenned out doing this.

755
00:34:32,458 --> 00:34:34,875
This works, this is working.

756
00:34:38,458 --> 00:34:41,958
And again, inhale,
lifting from the tail.

757
00:34:44,917 --> 00:34:47,458
And this time when you come
all the way to the top,

758
00:34:47,458 --> 00:34:50,333
you have the option here of
either grabbing your yoga mat

759
00:34:50,333 --> 00:34:54,083
and snuggling the shoulder
blades a little bit more under,

760
00:34:54,083 --> 00:34:55,667
just grabbing the edge
of your yoga mat, sorry,

761
00:34:55,667 --> 00:34:57,708
or you can interlace
the fingertips

762
00:34:57,708 --> 00:35:00,083
and snuggle those
shoulder blades together,

763
00:35:00,083 --> 00:35:01,625
finding that lift.

764
00:35:01,625 --> 00:35:03,458
Lift your chest up to your chin,

765
00:35:03,458 --> 00:35:08,000
and then lift your chin
up towards the sky.

766
00:35:08,000 --> 00:35:10,625
Again, lift your chest
up towards your chin,

767
00:35:10,625 --> 00:35:12,959
and your chin up
towards the sky.

768
00:35:12,959 --> 00:35:14,667
Send the sitting
bones energetically

769
00:35:14,667 --> 00:35:15,959
towards the backs of the knees,

770
00:35:15,959 --> 00:35:19,917
take one more deep
full breath in here,

771
00:35:19,917 --> 00:35:22,959
and then with control,
exhale, release the arms,

772
00:35:22,959 --> 00:35:25,291
and let it slowly

773
00:35:27,000 --> 00:35:29,208
float down, nice and slow.

774
00:35:36,834 --> 00:35:38,875
Fabulous, bring the soles
of the feet together,

775
00:35:38,875 --> 00:35:41,000
knees nice and wide.

776
00:35:41,000 --> 00:35:43,792
Take the base of the palms to
the front of the hip creases,

777
00:35:43,792 --> 00:35:47,458
give yourself a
little massage here.

778
00:35:47,458 --> 00:35:50,458
Inhale in and exhale,
open the hands.

779
00:35:51,792 --> 00:35:55,041
Close your eyes.

780
00:35:55,041 --> 00:35:58,750
Take a moment to consider why
you rolled out your mat today.

781
00:35:58,750 --> 00:36:02,959
And just feel your spine,
that which holds you up,

782
00:36:04,458 --> 00:36:06,458
feel it supported by
your yoga mat,

783
00:36:06,458 --> 00:36:08,458
and by your practice,

784
00:36:08,458 --> 00:36:11,959
by this time that
you took for yourself.

785
00:36:11,959 --> 00:36:15,875
Gently slide one leg out,

786
00:36:15,875 --> 00:36:18,166
and then the other.

787
00:36:18,166 --> 00:36:22,708
If your body's asking for
any other little movement,

788
00:36:22,708 --> 00:36:26,959
go ahead and
give it that, listen.

789
00:36:28,291 --> 00:36:31,875
And then we'll come
to settle in Savasana.

790
00:36:33,000 --> 00:36:34,959
Stay here for as
long as time allows,

791
00:36:34,959 --> 00:36:36,834
but make sure you spend
a couple moments here,

792
00:36:36,834 --> 00:36:38,959
just giving thanks,

793
00:36:38,959 --> 00:36:42,208
residing in a nice, soft breath,

794
00:36:42,208 --> 00:36:45,291
and a very powerful stillness,

795
00:36:45,291 --> 00:36:47,625
letting the body rest.

796
00:36:47,625 --> 00:36:49,041
Thanks so much
for sharing your time

797
00:36:49,041 --> 00:36:51,000
and your energy and
your practice with me

798
00:36:51,000 --> 00:36:52,917
and the Yoga with Adriene
community.

799
00:36:52,917 --> 00:36:54,667
We'll see you next time.

800
00:36:54,667 --> 00:36:55,458
Namaste.

801
00:36:57,166 --> 00:36:59,792
(upbeat music)