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- Hey everyone, welcome
to Yoga with Adriene.

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I'm Adriene, and today 
we have a practice

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for your legs, for your gams.

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This is in response to a request

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for people wanting practice

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after they've been 
on their feet all day

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and/or after a long 
walk or a hike,

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or maybe a couple 
of days after a run.

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So this is a yummy 
practice to help

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your tired old legs feel amazing.

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This is a really great practice

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any time I think to 
just as a little TLC,

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a little love moment for yourself,

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connect to your breath and, 
you know,

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take some time for you.

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Alright, so hop into something comfy

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and let's get started.

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(light music)

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Okey doke my friends, 
we're going to begin

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lying flat on our backs today.


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So take a second to 
get settled in here,

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lie down and, 
for this beginning portion

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of our practice, I'm
going to try to really

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guide you with my 
voice so you don't have

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to crank your neck to see the video.

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So when you get flat on your back,

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just take a second to get settled in.

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And bring the hands to the lower belly.

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Relax the shoulders and elbows down

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so you're not having
to hold anything here.

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And then tuck the chin into the chest

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just slightly so you
can feel a little length

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in the back of the neck.

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And then close your eyes.

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Again, I am inviting
you to just, especially

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for this first portion, take
your eyes off the video.

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Trust me, trust yourself,
and just take a couple

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moments here to close the eyes.

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And deepen the breath.

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Inhale, take a gigantic,
enormous big breath in.

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And as you exhale, just kind of letting go

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of the day thusfar.

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And a big breath in through the nose.

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And now out through the nose.

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And keep those big
conscious breaths going.

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Just take a moment here to
check in with your body.

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We're doing yoga for tired legs,

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but as we know, the beauty of yoga

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is that it's all connected.

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So we're checking in with the full body.

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And using the breath to just settle

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the thinking mind a little bit.

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And to really, you know, take a little bit

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of time for ourselves.

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I always say a little goes a long way

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and that's so true of today's practice.

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This practice is going
to leave you feeling

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awesome, feeling good.

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So your job is to 
just simply be present

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and to breathe deep.

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Take a couple more 
deep breaths here

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with your eyes closed.

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See if you can relax 
through the shoulders

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and the arms.

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See if you can feel your
breath with your hands

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so feel the belly 
rise with your inhale.

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And fall with your exhale.

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Relax the legs from the hips
to the ankles to the toes.

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Last but not least, maybe tap
into a little inner smile.

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Choose to commit to the
duration of this video.

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And treat yourself to a
little you time, a little TLC.

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One more deep breath in here,

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and then go ahead and let
it exhale through the mouth.

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Bat the eyelashes, open your eyes,

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start to wiggle the toes here.

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And then when 
you're ready, we're going

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to take the hands to the sides.

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Press the palms 
down on the earth.

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Connect to your center here, so tap

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into your core as you 
draw the navel down

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and we'll lift one leg all the way up

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towards the chest and then the other.

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Great, scoop the tailbone up.

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Give yourself a big hug here as you

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wrap the arms around the shins.

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And continue with the deep breathing.

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Feel your spine supported
by your yoga mat here

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and then find any movement
that feels good here,

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so pointing and 
flexing through the feet.

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Spreading the toes, 
you might rock gently

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side to side.

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So the body knows, so
let your body talk here

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and do your best to listen
and to breathe deep.

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Cool.

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Now take the hands 
towards the inseam

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of your pant or your inner thigh.

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And reach to grab your
feet, the arches here.

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If the hips are too tight for this,

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you can just do one leg at a time.

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We're going to bring the thumbs to the

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arches of the feet and
just take a second here

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to massage the arches of the
feet, should feel really good.

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Pressing the arches 
of the feet, and then

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if you want to improvise from here,

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taking it to the toes.

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Maybe your feet are 
sore from a long walk

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or a long day or a good hike.

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Maybe to the Achilles here,
or the ankles.

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And then all the way 
up through the shins

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and the calves.

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And then to the knees, 
just a little love.

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The quads and then to
the backs of the thighs

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your hamstrings, 
which are going to get

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a good amount of love today.

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Just take a second to rub them

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or even pat them, 
whatever feels good.

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Cool.

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The navel draws down, knees
draw up towards the chest.

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And we open the shoulders
here, open the chest rather

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so we're not holding here.

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Sometimes we 
don't even realize how

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much we're holding.

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We're relaxing the 
weight of the shoulders

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down and finding a little
opening through the chest.

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Great, keep the 
right knee hugging in.

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Send the left leg out long.

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Go ahead and let that left
heel come onto the earth.

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And then just 
notice what's going on

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in the upper back, or
excuse me lower back here.

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Can you draw the navel down?

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Scoop the tailbone up.

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And this might seem really
easy for a lot of people.

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So to you, I invite you
to tap into the breath.

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Go that next layer.

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Play with your pranayama practice.

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Breathe deep.

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Great and when you're ready,

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we're going to slowly peel the nose

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up towards the knee.

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And the key word is towards, so we

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don't have to touch.

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You don't have to strain here.

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Finding a little length, staying active

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in that left leg, that extended leg.

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Take one more deep breath here,

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and then exhale, release and switch.

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Left knee in, right leg extends out.

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Pay attention to the lower back here.

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Firm through the top of
the right thigh bone,

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breathe deep.

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Open in the chest,
relaxed in the shoulders.

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Then gently peeling nose up
towards the left knee here.

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Keeping the shoulders relaxed.

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Sending awareness
throughout the entire body

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for today's practice.

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And really using these
nice long yummy breaths.

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To really make the most out
of this time on our mat.

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Gently release.

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Great, right knee comes
up to join the left.

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This time we cross the ankles here.

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Grab the big toe 
with the middle finger,

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index finger and thumb.

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Those are your peace fingers here,

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or you can grab the
outer edges of the feet

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so you have two options here.

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And taking a second 
to bend the elbows.

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Breathing, breathing deep here,

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you might rock gently side to side.

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Great, then option here.

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To connect to your core,
light a little fire

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in your belly and rock front to back.

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Rocking all the way up to seated.

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Other option is to just
gently rock to one side

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and press up.

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So however you want 
to come up to seated.

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Make your way there, 
we'll come into

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a nice cross-legged seat.

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Sitting up nice and tall.

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And just three of these.

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Whenever you're ready, we inhale,

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squeeze the shoulders up to the ears

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and exhale, let it go.

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Inhale, squeeze the
shoulders up to the ears

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and exhale nice and easy, let it go.

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And one more time.

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And exhale, let it go.

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Awesome, the reason 
we do this is because

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as we work with 
the hips and stuff,

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that information travels
up to the neck, the shoulders,

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right, and we don't realize

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that we're tensing up in other

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areas of the body as we're
focusing on certain parts.

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So, try to think of it
all as one moving part.

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Right? Okay.

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So, from cross-legged position,

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I'm going to take 
both legs out long.

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And I'm going to try 
to keep my heels

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in line with my hip points here.

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So instead of zipping
them up together here,

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I'm going to give 
myself a little space.

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Sit up nice and tall, 
feel free to sit up

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on a blanket or block 
here if you need.

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Palms on the tops of the
thighs here to start.

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We inhale, lift and
lengthen through the spine.

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Now try to engage 
the tops of the thighs

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so much that you're 
lifting the heels.

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Ready?

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Right here for five more
seconds, you got it.

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Breathe deep.

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Great and then 
gently release the heels.

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Pull the right 
knee all the way up.

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Right heel comes in.

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Great, we take the left elbow

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to the right hip crease.

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And then we swim 
the right fingertips

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around, finding a twist here.

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Inhale.

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Lift and lengthen,

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exhale, grounding down.

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Inhale, lift and lengthen,
and then exhale to release.

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Awesome.

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Take the right foot, 
we're going to grab

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it with the left hand
here and just open up

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through the hip here, 
very soft and easy.

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Rocking the baby.

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Rocking the baby.

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Front to back and then
gently left to right.

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Alright, if you're super
open in the hips already

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and you know it would feel good,

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you can take the outer
edge of that right foot

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right to the elbow crease
here and work this way.

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Just make sure it feels good

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and that you can still
sit up nice and tall

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and still keep stability
in the extended leg.

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Left leg doesn't 
have to be straight,

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just nice and aware all
the way through the toes.

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Great, then we release.

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And fold the left 
knee all the way up.

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Left heel comes in.

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Hook right elbow to left knee.

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Swim the left fingertips behind.

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Sit up nice and tall, breathe deep.

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Remember relaxing 
in the shoulders today,

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lengthening through the crown.

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Inhale, lift and lengthen,
exhale, grounding down

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through the shoulder blades.

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Finding that opposition
here, one more breath.

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Inhale, and then exhale release.

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Great, grab your baby.

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And begin to rock.

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Checking in with the
hip, spreading awareness.

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All the way out to the
sole of that right foot.

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If it feels good, you're welcome to

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hook the elbow here.

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Just work mindfully.

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And then gently release, awesome.

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Big inhale to reach the arms

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all the way up.

259
00:12:14,395 --> 00:12:15,264
Feel free to bend the knees here,

260
00:12:15,264 --> 00:12:16,882
press into the heels and then exhale

261
00:12:16,882 --> 00:12:18,549
all the way forward.

262
00:12:20,539 --> 00:12:22,504
Go ahead and let 
the weight of the head

263
00:12:22,504 --> 00:12:25,330
round down and just
take a second here

264
00:12:25,330 --> 00:12:28,247
to close your eyes and chill.

265
00:12:28,815 --> 00:12:29,518
Breathe deep.

266
00:12:29,518 --> 00:12:31,390
If you want to begin to
straighten through the legs

267
00:12:31,390 --> 00:12:33,303
you can, but again 
whatever feels good.

268
00:12:33,303 --> 00:12:36,546
Maybe the legs are super tight.

269
00:12:37,323 --> 00:12:38,906
Be gentle, be kind.

270
00:12:45,384 --> 00:12:48,435
Take one more 
breath here, big inhale.

271
00:12:49,095 --> 00:12:50,911
And exhale to release.

272
00:12:50,911 --> 00:12:53,064
Awesome, roll all the way up.

273
00:12:53,064 --> 00:12:55,258
We'll cross the 
right ankle over the left

274
00:12:55,258 --> 00:12:58,425
and we'll dive 
forward onto all fours.

275
00:13:02,172 --> 00:13:04,407
Great, find your tabletop position here,

276
00:13:04,407 --> 00:13:06,247
and any little movement
that feels good here

277
00:13:06,247 --> 00:13:08,001
you might shake the hips
a little side to side

278
00:13:08,001 --> 00:13:09,591
if you want to sneak 
in a little catcow

279
00:13:09,591 --> 00:13:11,511
you're welcome to.

280
00:13:11,511 --> 00:13:12,934
We're going to curl 
the right toes under

281
00:13:12,934 --> 00:13:14,458
whenever you're ready, 
find extension

282
00:13:14,458 --> 00:13:15,755
through that right leg.

283
00:13:15,755 --> 00:13:17,593
Hold on to your 
foundation here strong,

284
00:13:17,593 --> 00:13:19,142
might as well.

285
00:13:19,142 --> 00:13:21,379
Spreading the hands, 
the fingers, pressing

286
00:13:21,379 --> 00:13:24,074
into the top of that back foot.

287
00:13:24,074 --> 00:13:25,828
Keep an awareness 
through the spine

288
00:13:25,828 --> 00:13:28,018
as you rock front to back, waking up

289
00:13:28,018 --> 00:13:29,526
through the right foot.

290
00:13:29,526 --> 00:13:32,804
Stretching through the calf
with the back of the leg.

291
00:13:32,804 --> 00:13:34,277
Breathe deep.

292
00:13:39,884 --> 00:13:41,497
Great, when you're ready, inhale,

293
00:13:41,497 --> 00:13:43,029
lift the right leg all the way up.

294
00:13:43,029 --> 00:13:44,619
Lift from your right inner thigh.

295
00:13:44,619 --> 00:13:46,771
Keep the right toes pointing down.

296
00:13:46,771 --> 00:13:49,077
And then on an exhale,
bend the right knee,

297
00:13:49,077 --> 00:13:51,129
step it all the way 
up into your lunge.

298
00:13:51,129 --> 00:13:53,382
Keep the back knee 
lowered, walk it back.

299
00:13:53,382 --> 00:13:56,715
Make sure front 
knee's over front ankle.

300
00:13:57,473 --> 00:13:58,832
Light on the fingertips here,

301
00:13:58,832 --> 00:14:00,397
again walk that left
knee back a little bit

302
00:14:00,397 --> 00:14:01,714
if it feels good.

303
00:14:01,714 --> 00:14:03,658
Then find that opening 
through the chest

304
00:14:03,658 --> 00:14:05,602
that we had on 
our backs in that.

305
00:14:06,572 --> 00:14:08,765
Ease in the shoulders, 
so we're not here,

306
00:14:08,765 --> 00:14:10,555
we're not here.

307
00:14:11,857 --> 00:14:14,299
We're creating a little bit of space.

308
00:14:14,299 --> 00:14:15,981
And then breathe deep here.

309
00:14:15,981 --> 00:14:17,435
You're welcome to 
come onto the top

310
00:14:17,435 --> 00:14:18,925
of the back foot 
if that feels awesome.

311
00:14:18,925 --> 00:14:20,729
Otherwise, keep the toes curled.

312
00:14:20,729 --> 00:14:24,072
Squeeze the inner thighs together.

313
00:14:24,959 --> 00:14:26,213
And here we go.

314
00:14:26,213 --> 00:14:27,679
Finding a little lift
from the pelvic floor,

315
00:14:27,679 --> 00:14:29,138
connecting to your core, 
you got this,

316
00:14:29,138 --> 00:14:32,805
bring the palms together,
inhale to lift up.

317
00:14:34,410 --> 00:14:35,493
Breathe deep.

318
00:14:36,007 --> 00:14:37,698
And then we're just
going to take the palms

319
00:14:37,698 --> 00:14:41,865
and bring them to the outer
edge of the right knee here.

320
00:14:44,992 --> 00:14:48,126
And then maybe begin to find a twist.

321
00:14:48,126 --> 00:14:49,610
Imagine someone 
kissing you on the left

322
00:14:49,610 --> 00:14:51,721
side of the neck here.

323
00:14:51,721 --> 00:14:53,099
You're welcome to bring right hand

324
00:14:53,099 --> 00:14:54,458
to the small of the back.

325
00:14:54,458 --> 00:14:56,125
Whatever feels good.

326
00:15:00,275 --> 00:15:02,825
Great, slowly coming
all the way back down.

327
00:15:02,825 --> 00:15:04,303
Your hands are going to come

328
00:15:04,303 --> 00:15:06,242
towards the left side of your mat.

329
00:15:06,242 --> 00:15:08,855
Coming into a little
lizard variation here.

330
00:15:08,855 --> 00:15:10,601
You can lift the back knee.

331
00:15:10,601 --> 00:15:14,089
If you're wanting a
little more, or keep it

332
00:15:14,089 --> 00:15:15,826
nice and lowered.

333
00:15:16,999 --> 00:15:19,699
Other options here to
come to the forearms.

334
00:15:19,699 --> 00:15:22,037
You might walk your right
toes out a little bit.

335
00:15:22,037 --> 00:15:23,460
Just creating a little more space,

336
00:15:23,460 --> 00:15:24,706
you might come all 
the way to the forearms

337
00:15:24,706 --> 00:15:27,339
for a deeper hip stretch.

338
00:15:28,388 --> 00:15:32,555
Wherever you are, take two
more nice full breaths.

339
00:15:39,925 --> 00:15:40,950
Beautiful.

340
00:15:40,950 --> 00:15:43,601
Now we'll bring the 
right hand around

341
00:15:43,601 --> 00:15:45,130
so we're framing 
the right foot again.

342
00:15:45,130 --> 00:15:48,000
Inhale, look forward, and exhale.

343
00:15:48,000 --> 00:15:51,315
Pull the hips back, 
flex the right toes

344
00:15:51,315 --> 00:15:54,080
towards the sky, walk
the fingertips underneath

345
00:15:54,080 --> 00:15:57,381
the shoulders and keep the left hip

346
00:15:57,381 --> 00:15:59,828
right over that left knee.

347
00:15:59,828 --> 00:16:01,266
So there's a tendency 
to come all the way

348
00:16:01,266 --> 00:16:03,034
back here, but for this, let's stay

349
00:16:03,034 --> 00:16:05,699
stacked in the bones.

350
00:16:05,699 --> 00:16:09,009
Relaxing the head over
whenever you're ready.

351
00:16:09,009 --> 00:16:10,930
Breathe deep.

352
00:16:10,930 --> 00:16:13,447
Right toes toward the sky.

353
00:16:25,808 --> 00:16:28,962
Great, then rolling
through your right foot.

354
00:16:28,962 --> 00:16:30,802
Come back to your low lunge.

355
00:16:30,802 --> 00:16:33,255
Plant the palms and 
connect to your core

356
00:16:33,255 --> 00:16:35,861
a little bit here as you
squeeze the right knee

357
00:16:35,861 --> 00:16:40,325
all the way up and come
back to your tabletop.

358
00:16:40,325 --> 00:16:42,920
Great big breath in here.

359
00:16:42,920 --> 00:16:44,904
Big breath out.

360
00:16:44,904 --> 00:16:47,306
Here we go, curling the
left toes on our other side.

361
00:16:47,306 --> 00:16:50,139
Stretching through that left foot.

362
00:16:50,797 --> 00:16:52,344
We're not collapsing
in the shoulders here.

363
00:16:52,344 --> 00:16:54,247
Lots of awareness 
through the shoulders,

364
00:16:54,247 --> 00:16:56,587
the chest, the neck.

365
00:16:56,587 --> 00:16:58,320
See if you can try to
reach back through that

366
00:16:58,320 --> 00:16:59,570
left pinky toe.

367
00:17:01,199 --> 00:17:04,199
And see if you can 
hear your breath.

368
00:17:06,072 --> 00:17:07,994
Here we go, 
when you're ready, big inhale

369
00:17:07,994 --> 00:17:10,292
to lift the left leg all the way up.

370
00:17:10,292 --> 00:17:11,707
Lift from your left inner thigh,

371
00:17:11,707 --> 00:17:13,582
keep the left toes pointing down.

372
00:17:13,582 --> 00:17:15,185
So instead of opening up here,

373
00:17:15,185 --> 00:17:16,797
we're keeping and lifting.

374
00:17:16,797 --> 00:17:20,756
And big breath in, on
an exhale we squeeze.

375
00:17:20,756 --> 00:17:23,565
Left knee up in towards
the heart of the chest,

376
00:17:23,565 --> 00:17:25,620
and then step it up into a lunge.

377
00:17:25,620 --> 00:17:28,384
Walk the right knee back a bit.

378
00:17:29,811 --> 00:17:31,961
Nice stretch here, breathe deep.

379
00:17:31,961 --> 00:17:33,321
Careful not to crash into the weight

380
00:17:33,321 --> 00:17:34,620
of the fingers.

381
00:17:34,620 --> 00:17:37,037
Find a little lightness here.

382
00:17:46,399 --> 00:17:47,295
Beautiful.

383
00:17:47,295 --> 00:17:48,694
Palms come together,
we connect to our core

384
00:17:48,694 --> 00:17:50,200
a little bit here.

385
00:17:50,200 --> 00:17:53,773
Finding a lift from the pelvic floor.

386
00:17:53,773 --> 00:17:55,653
Imagine this scissor effect here.

387
00:17:55,653 --> 00:17:57,742
Really getting a nice stretch
through that right quad.

388
00:17:57,742 --> 00:18:00,080
Pull the left hip crease
back and here we go.

389
00:18:00,080 --> 00:18:03,487
Up and over with our palms together,

390
00:18:03,487 --> 00:18:07,896
Anjali Moudjar, we take
it into a little twist.

391
00:18:07,896 --> 00:18:10,301
We can stay here, maybe
begin to turn your gaze

392
00:18:10,301 --> 00:18:12,301
past your left shoulder.

393
00:18:14,376 --> 00:18:17,362
Finding stability in
the legs, you got this.

394
00:18:17,362 --> 00:18:21,626
Keep breathing, maybe left
hand to the lower back.

395
00:18:21,626 --> 00:18:23,821
Remember, it's all connected.

396
00:18:23,821 --> 00:18:26,571
One more breath here, you got it.

397
00:18:28,426 --> 00:18:29,826
Great and then release.

398
00:18:29,826 --> 00:18:31,874
Hands come to the 
right side of the mat,

399
00:18:31,874 --> 00:18:33,941
we come to a 
little lizard variation here.

400
00:18:33,941 --> 00:18:37,024
Your version, 
so listen to your body.

401
00:18:37,974 --> 00:18:41,557
Keep listening to the
sound of your breath.

402
00:18:47,341 --> 00:18:51,249
Different variations here,
also each side is different.

403
00:18:51,249 --> 00:18:54,832
You already know that,
but just a reminder.

404
00:19:02,726 --> 00:19:04,726
One more deep breath in.

405
00:19:06,365 --> 00:19:07,948
And big exhale out.

406
00:19:09,506 --> 00:19:11,810
Great, take the left hand, 
bring it around

407
00:19:11,810 --> 00:19:14,148
to frame the foot.

408
00:19:14,148 --> 00:19:18,199
And when you're ready, send
those hips up and back.

409
00:19:18,199 --> 00:19:20,522
This time, left toes up 
towards the sky.

410
00:19:20,522 --> 00:19:23,074
So strong awareness
through that left foot,

411
00:19:23,074 --> 00:19:25,157
walk the fingertips back.

412
00:19:29,163 --> 00:19:32,080
Bow the head whenever 
you're ready.

413
00:19:33,186 --> 00:19:36,603
Get lost in the sound 
of the breath here.

414
00:19:51,536 --> 00:19:53,286
Great then inhale in.

415
00:19:54,486 --> 00:19:58,373
On your next exhale, 
roll through that left foot.

416
00:19:58,373 --> 00:20:00,202
Plant the palms, 
see if you can tap into

417
00:20:00,202 --> 00:20:02,339
a little core strength here as you

418
00:20:02,339 --> 00:20:04,931
step the left foot all the way back.

419
00:20:04,931 --> 00:20:07,780
Left knee comes to join the right.

420
00:20:07,780 --> 00:20:10,726
We curl the toes under 
and nice and easy,

421
00:20:10,726 --> 00:20:13,723
we walk the palms back,
sending the hips back.

422
00:20:13,723 --> 00:20:16,352
We come to a 
kneeling position here.

423
00:20:16,352 --> 00:20:20,322
We're here for 
five breaths, you got this.

424
00:20:20,956 --> 00:20:23,706
Close your eyes 
and breathe deep.

425
00:20:25,462 --> 00:20:28,212
Try to press into your pinky toe.

426
00:20:30,286 --> 00:20:31,286
Sit up tall.

427
00:20:33,487 --> 00:20:36,154
Open the chest, lift your heart.

428
00:20:38,450 --> 00:20:41,200
Two more breaths, 
count them out.

429
00:20:52,753 --> 00:20:53,673
Good.

430
00:20:53,673 --> 00:20:58,110
After your last breath here,
come back to all fours.

431
00:20:59,603 --> 00:21:01,590
And what we're going
to do here is actually

432
00:21:01,590 --> 00:21:04,829
take the left foot back,
and we're just going to

433
00:21:04,829 --> 00:21:08,746
cross the right toes,
bring them up and around.

434
00:21:09,263 --> 00:21:11,843
Coming to cow legs here.

435
00:21:11,843 --> 00:21:14,900
So the right leg is front,
the left leg is behind.

436
00:21:14,900 --> 00:21:17,332
And then I use my hands
here to slowly sit back

437
00:21:17,332 --> 00:21:18,386
into the posture.

438
00:21:18,386 --> 00:21:20,731
This is a really nice way
to get into this pose.

439
00:21:20,731 --> 00:21:23,720
I think especially if you're
really tight or tired.

440
00:21:23,720 --> 00:21:26,278
So we're coming 
from all fours, again

441
00:21:26,278 --> 00:21:29,329
bringing the right knee in
front, left knee behind.

442
00:21:29,329 --> 00:21:32,928
And then we're using the hands
to slowly come to sit back.

443
00:21:32,928 --> 00:21:35,437
You can sit on the
blanket or the block here.

444
00:21:35,437 --> 00:21:37,482
We're almost done, 
you're doing awesome.

445
00:21:37,482 --> 00:21:40,326
Hands come to the arches
of the feet once again,

446
00:21:40,326 --> 00:21:41,766
and we sit up nice and tall.

447
00:21:41,766 --> 00:21:43,109
Breathe deep.

448
00:21:44,688 --> 00:21:46,904
Maybe you take this moment
to check in with the head,

449
00:21:46,904 --> 00:21:47,737
the neck.

450
00:21:49,853 --> 00:21:52,097
Drawing big circles 
with the nose.

451
00:21:52,097 --> 00:21:53,911
Maybe you prefer 
a deeper hip stretch,

452
00:21:53,911 --> 00:21:56,706
so you take this 
moment to bow forward.

453
00:21:56,706 --> 00:21:58,123
Nose to the knee.

454
00:21:59,665 --> 00:22:01,819
Maybe you're tight in the
chest and the shoulders,

455
00:22:01,819 --> 00:22:05,412
you want to take 
the fingertips behind.

456
00:22:05,662 --> 00:22:09,276
Either reverse namaste
or palms interlaced,

457
00:22:09,276 --> 00:22:11,319
fingertips interlaced.

458
00:22:14,230 --> 00:22:17,230
So definitely make 
it your own here.

459
00:22:26,292 --> 00:22:27,366
Great and then we'll send the arms

460
00:22:27,366 --> 00:22:29,027
all the way forward, come back up

461
00:22:29,027 --> 00:22:30,686
to all fours.

462
00:22:30,686 --> 00:22:32,918
Take your time, 
just unravel and switch.

463
00:22:32,918 --> 00:22:35,419
So right knee comes to the center.

464
00:22:35,419 --> 00:22:37,136
Left knee comes on top, left toes

465
00:22:37,136 --> 00:22:38,303
up and around.

466
00:22:39,454 --> 00:22:41,731
And then when you feel like
you've found the foundation

467
00:22:41,731 --> 00:22:45,481
of the legs, use the
hands to guide you back.

468
00:22:47,356 --> 00:22:48,356
Gomukhasana.

469
00:22:50,853 --> 00:22:53,103
Gomukhasana legs, cow legs.

470
00:22:55,198 --> 00:22:58,074
It's like this is the head
and these are the ears.

471
00:22:58,074 --> 00:22:58,999
If you've ever wondered.

472
00:22:58,999 --> 00:23:02,420
If you take a look down, 
you can see.

473
00:23:02,420 --> 00:23:03,463
I love it.

474
00:23:04,430 --> 00:23:07,628
You know me, 
I like to use my imagination.

475
00:23:07,628 --> 00:23:08,737
That's an understatement.

476
00:23:08,737 --> 00:23:11,008
Okay, so nice and tall, and then just

477
00:23:11,008 --> 00:23:13,522
tap into the sensations
of what it feels like

478
00:23:13,522 --> 00:23:14,605
on this side.

479
00:23:17,255 --> 00:23:19,052
Take a variation that 
feels good to you,

480
00:23:19,052 --> 00:23:22,794
and it could just be here
in stillness, breathing.

481
00:23:22,794 --> 00:23:23,627
Slowly.

482
00:23:40,654 --> 00:23:43,413
And then just notice
if you're kind of tense

483
00:23:43,413 --> 00:23:44,500
in the shoulders here.

484
00:23:44,500 --> 00:23:47,090
Take one more big breath
to find relaxation

485
00:23:47,090 --> 00:23:51,312
in the shoulders and
lift through the chest.

486
00:23:51,312 --> 00:23:54,145
Just playing with that opposition.

487
00:23:57,480 --> 00:23:59,236
And then we'll reach the arms forward,

488
00:23:59,236 --> 00:24:02,569
spread the palms, come all the way back.

489
00:24:03,676 --> 00:24:05,093
Unravel the legs.

490
00:24:07,046 --> 00:24:09,763
And we'll drop the belly.

491
00:24:09,763 --> 00:24:13,346
Inhale, exhale, 
round through the spine.

492
00:24:14,794 --> 00:24:16,555
Stay here, really arching the back

493
00:24:16,555 --> 00:24:19,175
like a black Halloween cat.

494
00:24:21,890 --> 00:24:23,907
A little bit of a tongue twister there.

495
00:24:23,907 --> 00:24:26,102
Press into all 10 knuckles.

496
00:24:26,102 --> 00:24:27,754
Press into the tops of the feet,

497
00:24:27,754 --> 00:24:29,834
one more breath here.

498
00:24:30,902 --> 00:24:33,452
And then release 
back to neutral, awesome.

499
00:24:33,452 --> 00:24:36,619
Take the legs, fling them to one side.

500
00:24:39,316 --> 00:24:43,269
Come to lie all the 
way down once again.

501
00:24:43,907 --> 00:24:45,893
This time bringing the feet together,

502
00:24:45,893 --> 00:24:47,228
soles of the feet together.

503
00:24:47,228 --> 00:24:49,317
Getting really comfy on your mat.

504
00:24:49,317 --> 00:24:53,061
We're going to end in
cobbler's pose here today.

505
00:24:53,061 --> 00:24:55,493
Bringing the soles of the feet together

506
00:24:55,493 --> 00:24:58,316
and then taking the knees wide.

507
00:25:00,846 --> 00:25:03,227
It's nice to bring the
hands to the belly here.

508
00:25:03,227 --> 00:25:06,280
Another nice thing if
you've been on a long, hot

509
00:25:06,280 --> 00:25:09,867
hike or a steamy hot hike.

510
00:25:10,424 --> 00:25:13,159
A hike or a run, 
you might take the hands,

511
00:25:13,159 --> 00:25:15,133
interlace the fingers behind the head

512
00:25:15,133 --> 00:25:19,086
and just let the armpit
chest breathe here.

513
00:25:22,263 --> 00:25:24,075
And this is how we're 
going to end today.

514
00:25:24,075 --> 00:25:27,602
So I encourage you to
at least take five nice

515
00:25:27,602 --> 00:25:30,185
long, smooth deep breaths here.

516
00:25:30,957 --> 00:25:32,546
After this posture, you might

517
00:25:32,546 --> 00:25:34,838
windshield wiper the legs a little bit.

518
00:25:34,838 --> 00:25:38,105
You might take 
a meditation moment.

519
00:25:39,354 --> 00:25:41,404
You might extend the legs out long

520
00:25:41,404 --> 00:25:42,805
into chevassin.

521
00:25:42,805 --> 00:25:44,343
But I'd like to inspire you to make

522
00:25:44,343 --> 00:25:47,282
these decisions on your own

523
00:25:47,282 --> 00:25:49,615
and to find what feels good.

524
00:25:50,876 --> 00:25:52,361
Ooh, super loud plane.

525
00:25:53,091 --> 00:25:54,591
I'll roll with it.

526
00:26:02,719 --> 00:26:06,302
So when you're settled
in, close your eyes.

527
00:26:10,394 --> 00:26:12,275
And again, your practice
can continue after

528
00:26:12,275 --> 00:26:14,428
this video is over.

529
00:26:14,428 --> 00:26:18,595
But we'll take one big breath,
one last big breath together.

530
00:26:19,442 --> 00:26:21,658
Just connecting us and
all the other people

531
00:26:21,658 --> 00:26:23,991
practicing around the world.

532
00:26:25,227 --> 00:26:30,057
Acknowledging the 
highest in ourselves.

533
00:26:31,345 --> 00:26:35,012
And acknowledging the
highest in each other.

534
00:26:36,678 --> 00:26:41,381
To that we say 
thank you and namaste.

535
00:26:42,163 --> 00:26:44,993
(light music)