1
00:00:00,267 --> 00:00:03,036
- Hello, my darling friends,
welcome to Yoga With Adriene.

2
00:00:03,036 --> 00:00:04,938
I am Adriene, 
and this is sweet Benji,

3
00:00:04,938 --> 00:00:09,610
and today we have a 
yoga for transitions.

4
00:00:09,610 --> 00:00:12,946
So hop into something comfy,
and let's get started.

5
00:00:13,808 --> 00:00:16,577
(upbeat music)

6
00:00:26,193 --> 00:00:28,147
Hi, pals.
Let's begin today's practice

7
00:00:28,147 --> 00:00:30,063
in a nice comfortable seat.

8
00:00:31,331 --> 00:00:34,234
Come on down to the ground,
take your time getting there,

9
00:00:34,234 --> 00:00:36,927
start to breathe in now, 
deeper,

10
00:00:36,927 --> 00:00:40,530
more full breaths.

11
00:00:41,575 --> 00:00:44,778
And when you land in 
your comfortable seat,

12
00:00:44,778 --> 00:00:46,513
let's bring the palms together,

13
00:00:47,781 --> 00:00:49,116
(clearing throat)

14
00:00:49,116 --> 00:00:50,443
at the heart.

15
00:00:51,685 --> 00:00:54,755
Gently close your 
eyes or soften your gaze,

16
00:00:54,755 --> 00:00:56,790
and tuck the 
chin to bow the head

17
00:00:56,790 --> 00:00:58,731
just slightly to the hands.

18
00:01:01,762 --> 00:01:04,131
Wherever this 
practice finds you today,

19
00:01:04,131 --> 00:01:09,172
let it meet you and greet 
you with a sense of wonder,

20
00:01:11,505 --> 00:01:14,541
the excitement of the unknown,

21
00:01:17,778 --> 00:01:20,948
but also let it meet 
you and greet you with love,

22
00:01:20,948 --> 00:01:22,749
pure love, 100%.

23
00:01:24,151 --> 00:01:27,988
Acceptance for who you are,
and where you are today.

24
00:01:29,122 --> 00:01:32,192
Not who you were or 
where you were yesterday.

25
00:01:34,628 --> 00:01:36,878
And no worries about tomorrow.

26
00:01:41,001 --> 00:01:43,870
May today's quick 
practice be a reminder

27
00:01:45,539 --> 00:01:49,711
of just how powerful 
it can be to reside

28
00:01:50,718 --> 00:01:53,221
in the present 
moment with the breath.

29
00:01:56,249 --> 00:02:00,053
To keep that sense of wonder
and trust in the process,

30
00:02:03,423 --> 00:02:06,693
and of course, move 
and see with eyes of love.

31
00:02:07,627 --> 00:02:09,296
Alright, take 
a deep breath in.

32
00:02:10,597 --> 00:02:14,001
Exhale all the way 
out, empty, empty, empty.

33
00:02:15,402 --> 00:02:19,006
Lift your gaze, your chin,
can open your eyes here,

34
00:02:19,006 --> 00:02:21,908
and the palms are gonna 
come gently to the knees.

35
00:02:23,410 --> 00:02:26,079
On an inhale, lift 
your heart towards the sky.

36
00:02:27,114 --> 00:02:30,117
On an exhale, 
round the spine, chin to chest.

37
00:02:31,852 --> 00:02:34,421
On an inhale, lift your 
heart up towards the sky.

38
00:02:35,455 --> 00:02:38,558
Exhale, chin to chest,
navel draws back.

39
00:02:40,127 --> 00:02:45,132
Inhale, lift, last one.
Elbows draw down actively.

40
00:02:45,465 --> 00:02:48,268
Exhale, rounding 
through chin to chest,

41
00:02:48,268 --> 00:02:52,873
pause here, really catch your
knees here with your palms.

42
00:02:54,141 --> 00:02:55,709
Lean back, way back.

43
00:02:58,111 --> 00:03:00,514
And then calm, all the 
way up and through the center.

44
00:03:00,514 --> 00:03:02,883
We're gonna come all 
the way to all fours here.

45
00:03:04,718 --> 00:03:06,019
Wrists underneath the shoulders,

46
00:03:06,019 --> 00:03:07,921
knees directly 
underneath the hips.

47
00:03:10,213 --> 00:03:12,659
On your next inhale, 
kick the right leg out,

48
00:03:12,659 --> 00:03:14,795
so take your time 
getting there, no need to rush,

49
00:03:14,795 --> 00:03:16,596
but when you're ready, 
kick your right leg out,

50
00:03:16,596 --> 00:03:20,434
and we're gonna dial the right
toes down towards the ground,

51
00:03:20,434 --> 00:03:22,415
leveling the hips here,
best you can, and then just

52
00:03:22,415 --> 00:03:25,772
lifting from the right 
inner thigh so strong leg.

53
00:03:25,772 --> 00:03:27,674
Whole body 
begins to turn on here,

54
00:03:27,674 --> 00:03:29,276
we send the left 
fingertips forward,

55
00:03:29,276 --> 00:03:32,112
thumb face up as if 
you're shaking someone's hand.

56
00:03:32,112 --> 00:03:34,548
Take a deep breath 
in here, expand.

57
00:03:34,548 --> 00:03:38,618
Exhale, contract, navel draws
up, everything rounds in.

58
00:03:38,618 --> 00:03:40,220
Inhale, extend.

59
00:03:41,221 --> 00:03:43,190
Exhale, rounding through.

60
00:03:44,191 --> 00:03:45,725
Inhale, extend.

61
00:03:46,960 --> 00:03:48,695
Exhale, round through.

62
00:03:50,330 --> 00:03:51,832
Inhale, extend.

63
00:03:52,833 --> 00:03:54,101
Exhale, round through.

64
00:03:54,101 --> 00:03:58,004
This time, left hand 
comes to the right shin,

65
00:03:58,004 --> 00:04:00,073
we're gonna squeeze and lift,
squeeze and lift,

66
00:04:00,073 --> 00:04:01,475
press up out of your foundation

67
00:04:01,475 --> 00:04:03,543
that which is 
touching the ground, hold,

68
00:04:03,543 --> 00:04:05,812
and then release everything,
awesome.

69
00:04:05,812 --> 00:04:08,648
Switch to the other side,
welcome that heat, here we go.

70
00:04:08,648 --> 00:04:09,950
As you're ready, big breath in.

71
00:04:09,950 --> 00:04:11,718
What's up creaky, old floor?

72
00:04:13,386 --> 00:04:16,456
Left toes dialed down,
we level the hips,

73
00:04:16,456 --> 00:04:18,492
just check out 
what's going on here.

74
00:04:18,492 --> 00:04:20,193
Nice wide base in the hands,

75
00:04:20,193 --> 00:04:23,837
spreading the fingers evenly,
index fingers forward.

76
00:04:23,837 --> 00:04:27,701
Lift your left inner 
thigh up towards the sky,

77
00:04:27,701 --> 00:04:29,569
and if it's in your body,
and your practice today,

78
00:04:29,569 --> 00:04:31,805
send the right 
fingertips forward.

79
00:04:31,805 --> 00:04:33,473
Here we go, inhale to expand,

80
00:04:33,473 --> 00:04:35,475
breathe into 
the lower back body.

81
00:04:35,475 --> 00:04:39,746
Exhale, round through,
navel draws up.

82
00:04:39,746 --> 00:04:41,214
Inhale, extend.

83
00:04:42,282 --> 00:04:43,695
Exhale, round through,

84
00:04:43,695 --> 00:04:46,787
press into the top 
of your right foot.

85
00:04:46,787 --> 00:04:49,222
Inhale, extend.

86
00:04:50,123 --> 00:04:53,460
Exhale, squeeze and lift.

87
00:04:54,478 --> 00:04:56,230
Inhale, extend.

88
00:04:57,430 --> 00:04:59,166
Exhale, squeeze and lift,

89
00:04:59,166 --> 00:05:00,901
right hand comes 
to the left shin,

90
00:05:00,901 --> 00:05:02,536
squeeze and lift,
squeeze and lift,

91
00:05:02,536 --> 00:05:05,405
press away from your foundation.

92
00:05:05,405 --> 00:05:07,807
Doming through 
the upper back body.

93
00:05:07,807 --> 00:05:10,744
Good, and then slowly release,
awesome work.

94
00:05:10,744 --> 00:05:12,379
Bring the big toes to touch,

95
00:05:12,379 --> 00:05:15,048
knees as wide as your yoga mat.

96
00:05:15,048 --> 00:05:18,552
Beautiful, drop your elbows
down where the hands were,

97
00:05:18,552 --> 00:05:19,920
bring the palms together.

98
00:05:20,754 --> 00:05:22,722
Check it out, 
send the hips back,

99
00:05:22,722 --> 00:05:25,125
send your thumbs 
over towards your head,

100
00:05:25,125 --> 00:05:28,528
you should get a big 
stretch in the triceps here,

101
00:05:28,528 --> 00:05:32,032
the shoulders, heart melts down,
forehead towards the earth.

102
00:05:32,032 --> 00:05:34,668
Let your hips get really 
heavy here as you pull back,

103
00:05:34,668 --> 00:05:37,904
press into the tops of the
feet, breathe, breathe, breathe.

104
00:05:41,942 --> 00:05:44,244
Choose to give the 
thinking mind a break here

105
00:05:44,244 --> 00:05:47,013
and reside in the breath,
best you can.

106
00:05:53,253 --> 00:05:55,055
From center, 
hug the low ribs in,

107
00:05:55,055 --> 00:05:56,990
engage the abdominal wall,

108
00:05:56,990 --> 00:06:00,527
begin to release the hands
and come all the way back up.

109
00:06:00,527 --> 00:06:03,163
Walk the knees 
underneath the hip points,

110
00:06:03,163 --> 00:06:05,265
curl the toes under,
send it up and back,

111
00:06:05,265 --> 00:06:06,766
Downward Facing Dog.

112
00:06:10,037 --> 00:06:11,271
Breathe in.

113
00:06:12,872 --> 00:06:13,939
Breathe out.

114
00:06:14,774 --> 00:06:17,286
On your next inhale, 
lift the right leg up high.

115
00:06:17,286 --> 00:06:20,347
Exhale, step it all the way
forward into a nice low lunge,

116
00:06:20,347 --> 00:06:21,615
lower the back knee.

117
00:06:21,615 --> 00:06:23,717
Make sure your front 
knee is over the front ankle.

118
00:06:23,717 --> 00:06:26,286
For a little more stretch,
walk that left knee back.

119
00:06:28,088 --> 00:06:30,824
Awesome, swing your right
hand around to meet your left,

120
00:06:30,824 --> 00:06:33,126
we're gonna walk 
the hands off the mat,

121
00:06:33,126 --> 00:06:35,095
imagine your hands 
were in Downward Dog here,

122
00:06:35,095 --> 00:06:37,430
you're gonna keep pulling 
your right hip crease back,

123
00:06:37,430 --> 00:06:40,600
bow the head over,
breathe deep here.

124
00:06:40,600 --> 00:06:43,703
Strong breaths, strong 
foundation, you've got this.

125
00:06:45,338 --> 00:06:47,474
Then slowly walk it back,

126
00:06:47,474 --> 00:06:49,643
hands are gonna stay on 
the left side of the mat here

127
00:06:49,643 --> 00:06:51,478
for a little Lizard variation.

128
00:06:51,478 --> 00:06:52,912
You're gonna walk 
your right foot out,

129
00:06:52,912 --> 00:06:55,115
right toes turned towards 
the right edge of your mat,

130
00:06:55,115 --> 00:06:58,813
and just keep it nice and low
here for now, breathing deep.

131
00:07:02,389 --> 00:07:04,591
Slowly walk the 
right foot back to center,

132
00:07:04,591 --> 00:07:07,193
bring your right hand around
to frame your right foot,

133
00:07:07,193 --> 00:07:08,762
we're gonna pull the 
right hip crease back,

134
00:07:08,762 --> 00:07:11,998
keep the left hip 
stacked over the left knee

135
00:07:11,998 --> 00:07:14,100
for a runner's stretch, 
inhale to look forward,

136
00:07:14,100 --> 00:07:16,369
flex your right 
toes towards your face.

137
00:07:16,369 --> 00:07:19,572
Exhale, bow, 
forehead towards the knee.

138
00:07:23,376 --> 00:07:24,811
Rolling through the right foot,

139
00:07:24,811 --> 00:07:27,647
Crescent Lunge, inhale, sweep
the arms up and over head,

140
00:07:27,647 --> 00:07:30,050
big stretch, big breath,
squeeze your inner thighs

141
00:07:30,050 --> 00:07:32,786
to the midline, 
lift up from the pelvic floor,

142
00:07:32,786 --> 00:07:35,789
and then exhale 
all the way back down.

143
00:07:35,789 --> 00:07:37,724
Curl the back toes under,
lift the back knees,

144
00:07:37,724 --> 00:07:41,233
step it back, Plank Pose.
Inhale in here, you've got this.

145
00:07:41,233 --> 00:07:45,031
Exhale, breathing out, out, out,
empty, empty, empty.

146
00:07:45,031 --> 00:07:48,702
Inhale in again.
Exhale, empty out.

147
00:07:48,702 --> 00:07:50,437
Good, tap into 
that powerful breath.

148
00:07:50,437 --> 00:07:52,843
One more time, inhale in.

149
00:07:52,843 --> 00:07:55,141
Exhale, 
Downward Facing Dog, nice work.

150
00:07:56,009 --> 00:07:58,912
On your next breath in, inhale,
lift the left leg up high.

151
00:07:59,913 --> 00:08:01,581
Exhale, step it 
all the way forward,

152
00:08:01,581 --> 00:08:04,317
nice low lunge here, 
don't rush, nice and slow.

153
00:08:06,619 --> 00:08:09,856
Check your foundation, 
front knee over front ankle.

154
00:08:09,856 --> 00:08:11,124
Walk the right knee back.

155
00:08:12,692 --> 00:08:14,627
Then bring the left hand around,

156
00:08:14,627 --> 00:08:17,230
I'm gonna walk my hands all
the way out to Benji here,

157
00:08:17,230 --> 00:08:19,899
aww, reaching out.

158
00:08:21,034 --> 00:08:22,435
Melting your heart down.

159
00:08:23,670 --> 00:08:25,438
Keep the front knee 
over the front ankle,

160
00:08:25,438 --> 00:08:28,775
pull your left 
hip crease back, breathe.

161
00:08:31,511 --> 00:08:33,913
And then slowly 
walking it back up,

162
00:08:33,913 --> 00:08:35,715
keeping the hands on 
the right side of the mat

163
00:08:35,715 --> 00:08:38,118
for a little low 
Lizard variation here,

164
00:08:38,118 --> 00:08:39,919
we're gonna slowly 
inch the left toes,

165
00:08:39,919 --> 00:08:43,022
left foot out towards 
the outer edge of your mat.

166
00:08:43,022 --> 00:08:45,859
Again, keep the knee on the
ground here, breathe deep.

167
00:08:52,362 --> 00:08:54,801
Walk the left 
foot back to center.

168
00:08:55,460 --> 00:08:57,237
Frame your left 
foot with your hands,

169
00:08:57,237 --> 00:08:59,706
and when you're ready, 
peel the left hip crease back.

170
00:08:59,706 --> 00:09:02,442
Flex the left 
toes towards your face.

171
00:09:02,442 --> 00:09:05,812
Big breaths here, 
inhale to look forward,

172
00:09:05,812 --> 00:09:10,417
find extension, exhale, 
forehead toward the knee.

173
00:09:13,953 --> 00:09:15,455
So how you move matters,

174
00:09:15,455 --> 00:09:18,258
we say it here on 
the channel all the time,

175
00:09:18,258 --> 00:09:20,894
paying attention to, 
not only what you're doing,

176
00:09:20,894 --> 00:09:22,228
but how you're doing it,

177
00:09:22,228 --> 00:09:25,999
the way in which you 
move in and out of things.

178
00:09:25,999 --> 00:09:29,202
So pay attention as you roll
through your left foot here,

179
00:09:29,202 --> 00:09:32,005
pay attention to the 
transitions, they're valuable.

180
00:09:32,005 --> 00:09:34,040
Sweep the arms up and overhead,

181
00:09:34,040 --> 00:09:35,608
squeeze the inner 
thighs to the midline,

182
00:09:35,608 --> 00:09:38,144
press into all four 
corners of your front foot.

183
00:09:38,144 --> 00:09:41,681
Inhale in, lift the heart.
Exhale to rain it down.

184
00:09:42,362 --> 00:09:44,150
Curl the back toes under,
lift the back knee,

185
00:09:44,150 --> 00:09:47,187
plan the palms, here we go, 
step it back, Plank Pose.

186
00:09:47,187 --> 00:09:48,388
Inhale in, exhale.

187
00:09:48,388 --> 00:09:52,325
Option to lower the knees here
Half Plank, just an option.

188
00:09:52,325 --> 00:09:54,928
Everyone, look forward, 
breathe, breathe, breathe,

189
00:09:54,928 --> 00:09:56,729
here we go, half push up,

190
00:09:56,729 --> 00:10:01,234
elbows stay close to the side
body here, just go halfway,

191
00:10:01,234 --> 00:10:03,236
big exhale to press up.

192
00:10:03,236 --> 00:10:06,139
Look forward, inhale half way.

193
00:10:06,139 --> 00:10:09,615
Big exhale to press up, 
last one, only three, inhale.

194
00:10:09,615 --> 00:10:12,345
Exhale, squeeze the
elbows into the side body,

195
00:10:12,345 --> 00:10:15,348
exhale to press up, 
release the toes to the ground

196
00:10:15,348 --> 00:10:18,518
if they are not already, 
send it up high and back,

197
00:10:18,518 --> 00:10:20,386
Downward Dog, hips to the sky.

198
00:10:22,989 --> 00:10:24,090
Beautiful.

199
00:10:24,090 --> 00:10:25,925
So bend your 
knees and really let

200
00:10:25,925 --> 00:10:27,393
your hip creases lift you up,

201
00:10:27,393 --> 00:10:29,095
see if you can get a little more

202
00:10:29,095 --> 00:10:30,530
rotation in the pelvis there,

203
00:10:30,530 --> 00:10:33,633
and then you can let 
the heels get heavy again.

204
00:10:33,633 --> 00:10:35,235
Awesome work.

205
00:10:35,235 --> 00:10:37,370
Inhale, lift the 
right leg up high.

206
00:10:37,370 --> 00:10:39,806
Exhale, step it 
all the way forward.

207
00:10:39,806 --> 00:10:42,308
This time, option to 
keep the back knee lifted,

208
00:10:42,308 --> 00:10:45,311
just an option, as you 
bring the right hand around,

209
00:10:45,311 --> 00:10:48,815
left hand out, 
working off the mat here

210
00:10:48,815 --> 00:10:51,484
towards the left side,
bow the head.

211
00:10:51,484 --> 00:10:55,121
Think of the hands being 
in Downward Facing Dog here.

212
00:10:55,121 --> 00:10:58,157
Again, option to lower the
back knee or keep it lifted,

213
00:10:58,157 --> 00:11:00,827
if it's lifted though, 
really reach your left heel

214
00:11:00,827 --> 00:11:02,495
towards the back edge.

215
00:11:02,495 --> 00:11:04,955
Good, take one more 
breath here, inhale.

216
00:11:04,955 --> 00:11:08,301
Exhale, walk it to Lizard,
back knee lifted,

217
00:11:08,301 --> 00:11:10,470
always an option, 
walk your right toes

218
00:11:10,470 --> 00:11:13,006
towards the 
outer edge of your mat.

219
00:11:13,006 --> 00:11:14,674
Inhale to look forward,

220
00:11:14,674 --> 00:11:18,211
this time, maybe exhale come
to the forearms, maybe, maybe.

221
00:11:20,613 --> 00:11:23,116
Call me maybe, and 
then slowly back up,

222
00:11:23,116 --> 00:11:26,319
bring your right foot in,
hands frame the foot.

223
00:11:26,319 --> 00:11:29,255
Lower the back knee, 
pull the right hip crease back,

224
00:11:29,255 --> 00:11:30,924
right toes towards the face.

225
00:11:34,961 --> 00:11:36,829
Good, rolling 
through pay attention,

226
00:11:36,829 --> 00:11:38,164
Crescent Lunge, 
here we go again.

227
00:11:38,164 --> 00:11:40,266
Inhale, reach for the sky.

228
00:11:40,266 --> 00:11:43,436
Exhale, plant the palms,
step it back,

229
00:11:43,436 --> 00:11:45,138
Plank Pose or Half Plank.

230
00:11:46,339 --> 00:11:50,410
Inhale in. Exhale, lower 
all the way to the belly.

231
00:11:50,410 --> 00:11:54,814
Inhale for Cobra, open 
the chest, lift your heart.

232
00:11:54,814 --> 00:11:58,117
Exhale, soften and fold,
curl the toes under,

233
00:11:58,117 --> 00:12:00,798
lift the kneecaps, tone your 
quads, press up to Plank,

234
00:12:00,798 --> 00:12:04,123
quietly whisper to yourself
here, "I am strong."

235
00:12:05,758 --> 00:12:07,060
Downward Facing Dog.

236
00:12:08,828 --> 00:12:10,918
On your next breath in, 
lift the left leg up high,

237
00:12:10,918 --> 00:12:12,396
we got this.

238
00:12:12,396 --> 00:12:14,601
Exhale, 
shift forward, step it up.

239
00:12:15,735 --> 00:12:18,438
Back knee lifted this time,
here we go,

240
00:12:18,438 --> 00:12:19,839
walking the left hand around,

241
00:12:19,839 --> 00:12:23,009
you can always lower it if
that's not right in your body.

242
00:12:23,009 --> 00:12:25,612
Planting the palms, sending
them out towards the right,

243
00:12:25,612 --> 00:12:27,513
bowing the head, 
strong legs here.

244
00:12:27,513 --> 00:12:29,816
Really reach 
your right heel back.

245
00:12:29,816 --> 00:12:31,484
Keep pressing into 
your right pinky toe,

246
00:12:31,484 --> 00:12:33,152
just like we did on all fours,

247
00:12:33,152 --> 00:12:34,954
lift up from your 
right inner thigh.

248
00:12:36,889 --> 00:12:39,892
Good, take one more 
breath here, you got it.

249
00:12:39,892 --> 00:12:42,929
Exhale, slowly walk 
the hands back and in,

250
00:12:42,929 --> 00:12:45,398
Lizard variation, 
take the left toes out.

251
00:12:46,432 --> 00:12:48,635
Option to stay 
here nice and lifted,

252
00:12:48,635 --> 00:12:52,205
you can lower the knee, or
maybe we come to forearms here.

253
00:12:54,273 --> 00:12:57,477
Breathe, relax your jaw, 
soften the skin of the face,

254
00:12:57,477 --> 00:12:59,245
give your thinking mind a break,

255
00:12:59,245 --> 00:13:00,980
connect to your intuitive self,

256
00:13:00,980 --> 00:13:04,651
connect to your bodily
intelligence here, you got this.

257
00:13:05,752 --> 00:13:08,254
Inhale in, exhale.

258
00:13:08,254 --> 00:13:10,657
Inhale to bring it back up.

259
00:13:10,657 --> 00:13:12,825
We'll frame the foot 
again with the hands,

260
00:13:12,825 --> 00:13:14,861
lower the back knee, ahh,

261
00:13:14,861 --> 00:13:17,130
and send the 
left hip crease back.

262
00:13:17,130 --> 00:13:19,332
Flex your left 
toes towards your face,

263
00:13:19,332 --> 00:13:20,767
so active in the foot here.

264
00:13:22,235 --> 00:13:26,205
Good, inhale in.
Exhale to roll through,

265
00:13:26,205 --> 00:13:27,740
sweep the arms up and overhead,

266
00:13:27,740 --> 00:13:31,044
Crescent Lunge, 
big breath, big stretch.

267
00:13:31,044 --> 00:13:33,746
Exhale to rain it down,
awesome work.

268
00:13:33,746 --> 00:13:37,383
Plant the palms, step it back,
Plank Pose or Half Plank.

269
00:13:37,383 --> 00:13:39,218
Inhale to look forward,
shift forward.

270
00:13:39,218 --> 00:13:44,223
Exhale, Chaturanga to Upward
Facing Dog, or belly to Cobra.

271
00:13:44,857 --> 00:13:47,927
Inhale in.
Exhale to Plank.

272
00:13:49,195 --> 00:13:51,731
Inhale in again, you got this.

273
00:13:51,731 --> 00:13:53,433
Exhale, Downward Facing Dog.

274
00:13:54,734 --> 00:13:58,037
Deep breath in.
Long breath out.

275
00:13:59,205 --> 00:14:04,143
Slowly bend the knees, let
them kiss the ground with care.

276
00:14:04,143 --> 00:14:06,879
Walk the knees together,
the feet together,

277
00:14:06,879 --> 00:14:09,315
and send your 
hips back, Balasana.

278
00:14:11,284 --> 00:14:13,119
So you can keep the 
fingers reaching forward,

279
00:14:13,119 --> 00:14:14,587
or paint your yoga mat,

280
00:14:14,587 --> 00:14:18,157
send the fingertips towards 
the back edge, and relax.

281
00:14:19,136 --> 00:14:20,460
Close your eyes.

282
00:14:22,495 --> 00:14:26,165
And take a second here 
to just observe everything,

283
00:14:26,165 --> 00:14:30,737
where the thoughts go, how is
the quality of your breath.

284
00:14:33,573 --> 00:14:35,245
Can you feel your heart?

285
00:14:37,276 --> 00:14:42,408
Feel the warmth in 
your forehead, your neck.

286
00:14:46,385 --> 00:14:48,424
Sometimes things 
get uncomfortable

287
00:14:48,424 --> 00:14:52,522
before they transition.

288
00:14:52,522 --> 00:14:55,561
Before a blossoming,
before a change.

289
00:14:57,964 --> 00:15:02,301
Can we remember 
to trust the process,

290
00:15:02,301 --> 00:15:03,929
to trust the struggle?

291
00:15:05,204 --> 00:15:07,206
And remember the 
tools of our practice

292
00:15:07,206 --> 00:15:09,645
are here to 
support us in just that.

293
00:15:11,216 --> 00:15:14,046
Inhale. 
Exhale.

294
00:15:15,381 --> 00:15:16,916
Inhale to rise back up,

295
00:15:19,018 --> 00:15:21,053
fingertips come forward,

296
00:15:21,053 --> 00:15:23,689
and we're gonna walk the 
knees as wide as the hips,

297
00:15:23,689 --> 00:15:25,591
once again, curl the toes under.

298
00:15:25,591 --> 00:15:27,160
Listen carefully, 
send the hips back,

299
00:15:27,160 --> 00:15:31,664
you're gonna come into a 
little yogi, yogic squat.

300
00:15:31,664 --> 00:15:34,801
Heels can stay lifted here,

301
00:15:34,801 --> 00:15:36,335
otherwise let's see what happens

302
00:15:36,335 --> 00:15:38,504
if we work to get 
the heels on the ground.

303
00:15:38,504 --> 00:15:40,306
If it doesn't happen,
it's all good.

304
00:15:41,741 --> 00:15:43,426
Palms come together

305
00:15:43,426 --> 00:15:45,660
or fingertips can 
stay on the ground.

306
00:15:47,146 --> 00:15:49,081
We're pressing into all 
four corners of the feet

307
00:15:49,081 --> 00:15:50,316
if the heels are on the ground,

308
00:15:50,316 --> 00:15:54,171
if not, press into 
every single toe.

309
00:15:54,171 --> 00:15:56,957
We're here or here.

310
00:15:58,825 --> 00:16:03,896
And if you are comfortable
in this Malasana variation,

311
00:16:03,896 --> 00:16:05,364
then I'm gonna invite you

312
00:16:05,364 --> 00:16:06,966
to really create 
a little resistance,

313
00:16:06,966 --> 00:16:09,502
press your arms 
actively into your legs,

314
00:16:09,502 --> 00:16:12,705
and squeeze your legs 
actively into your arms.

315
00:16:14,273 --> 00:16:16,609
Now, find a soft 
focus down in front,

316
00:16:16,609 --> 00:16:19,645
or close your eyes, feel your
breath as you breathe in,

317
00:16:19,645 --> 00:16:22,915
nice lateral breath into 
all four sides of the torso.

318
00:16:22,915 --> 00:16:25,017
Tuck your chin, 
lengthen through the neck.

319
00:16:35,512 --> 00:16:38,731
Inhale, lift the 
sternum to the thumbs.

320
00:16:38,731 --> 00:16:40,533
Exhale to release.

321
00:16:40,533 --> 00:16:43,606
Walk the toes together, 
knees together.

322
00:16:44,408 --> 00:16:45,738
You got this.

323
00:16:45,738 --> 00:16:48,374
Walk the hands to one side,
let's all go to the right,

324
00:16:48,374 --> 00:16:50,710
walk the hands 
to your right side.

325
00:16:50,710 --> 00:16:52,778
Press in to both palms evenly.

326
00:16:52,778 --> 00:16:54,013
Squeeze your elbows in,

327
00:16:54,013 --> 00:16:55,548
just like you did 
in that half push up,

328
00:16:55,548 --> 00:16:57,984
draw the hands 
close to your body.

329
00:16:57,984 --> 00:17:00,453
Send your gaze 
out and keep it out

330
00:17:00,453 --> 00:17:03,656
as you inhale in, exhale, 
draw your navel in and up,

331
00:17:03,656 --> 00:17:05,424
maybe lift the hips,
maybe come forward,

332
00:17:05,424 --> 00:17:09,161
creating a little shelf 
for your hips and your legs.

333
00:17:09,161 --> 00:17:11,358
Then come back. 
Inhale in.

334
00:17:11,358 --> 00:17:13,332
Exhale, find that contraction,
that center,

335
00:17:13,332 --> 00:17:15,601
maybe lift off here,

336
00:17:15,601 --> 00:17:18,204
coming into a 
little side Crow variation.

337
00:17:18,204 --> 00:17:20,379
If there's another arm 
balance in your practice,

338
00:17:20,379 --> 00:17:23,943
maybe you take it, let's 
do one more, try inhale in.

339
00:17:23,943 --> 00:17:25,845
Exhale, nice and easy.

340
00:17:25,845 --> 00:17:28,247
So there are 
different variations of this,

341
00:17:28,247 --> 00:17:31,417
one, you're just 
balancing on one arm.

342
00:17:32,385 --> 00:17:35,555
A nice beginner 
balance is to take it

343
00:17:35,555 --> 00:17:39,625
on the shelf of both arms,
then you can grow from there.

344
00:17:41,460 --> 00:17:44,564
Shake it out, come 
back to center, all good.

345
00:17:45,965 --> 00:17:47,733
And then take it 
to the other side.

346
00:17:49,368 --> 00:17:52,204
So you wanna 
spread the palms evenly,

347
00:17:52,204 --> 00:17:54,206
drag them close to your body,

348
00:17:54,206 --> 00:17:55,775
find that lift up 
through the pelvic floor

349
00:17:55,775 --> 00:17:57,577
and keep your gaze out.

350
00:17:57,577 --> 00:17:59,645
Inhale in, exhale,
find contraction,

351
00:17:59,645 --> 00:18:01,414
lift, maybe you shift over.

352
00:18:02,448 --> 00:18:04,216
Start by just 
rocking back and forth,

353
00:18:04,216 --> 00:18:06,319
no need to get the 
feet up off the ground.

354
00:18:08,387 --> 00:18:10,990
So the inner body, 
the muscles have to all

355
00:18:10,990 --> 00:18:13,593
be lifted and 
engaged here for takeoff,

356
00:18:13,593 --> 00:18:16,562
we don't wanna collapse all
the weight onto our wrists,

357
00:18:16,562 --> 00:18:19,966
so just do it a couple of times,
playing on the other side.

358
00:18:19,966 --> 00:18:21,600
And if none of 
this is suiting you,

359
00:18:21,600 --> 00:18:23,502
let's do a little 
yoga for the feet,

360
00:18:23,502 --> 00:18:25,404
lifting up from 
the pelvic floor here,

361
00:18:25,404 --> 00:18:27,506
and a nice little squat,
heels lifted.

362
00:18:31,143 --> 00:18:32,011
Then, wherever you are,

363
00:18:32,011 --> 00:18:35,781
everyone come back to center,
let's shake it off.

364
00:18:35,781 --> 00:18:37,717
Let's slowly come to a seat,

365
00:18:37,717 --> 00:18:40,519
extend the legs 
out long in front.

366
00:18:40,519 --> 00:18:44,056
Inhale in, sweeping the arms
up and overhead with energy.

367
00:18:44,056 --> 00:18:46,659
Exhale, bend your knees 
and reach for your toes.

368
00:18:48,594 --> 00:18:51,530
Straighten the legs out as
it feels right in your body,

369
00:18:51,530 --> 00:18:53,533
take an inhale in.

370
00:18:53,533 --> 00:18:54,533
And as you exhale,

371
00:18:54,533 --> 00:18:57,036
just find a little bit 
of gratitude for your body,

372
00:18:57,870 --> 00:19:01,440
for this life, 
for everything that we have

373
00:19:01,440 --> 00:19:03,067
and that we share.

374
00:19:05,478 --> 00:19:07,279
And then, take a 
moment just for you,

375
00:19:07,279 --> 00:19:11,851
all the unique qualities 
that you bring to the table,

376
00:19:13,586 --> 00:19:17,990
honor them, trust them, 
and let them guide the way.

377
00:19:23,295 --> 00:19:25,664
Alright, as you 
transition to your back,

378
00:19:28,000 --> 00:19:30,669
get comfy, 
feel your back supported,

379
00:19:30,669 --> 00:19:33,105
and know that this 
video is actually coming out

380
00:19:33,105 --> 00:19:35,074
at the end of a year,

381
00:19:35,074 --> 00:19:38,144
just about the beginning 
of a brand new year,

382
00:19:38,144 --> 00:19:39,678
and I know that 
we'll be practicing this

383
00:19:39,678 --> 00:19:42,014
whenever we 
need a little support

384
00:19:42,014 --> 00:19:43,949
during a time of 
change or transition,

385
00:19:43,949 --> 00:19:48,621
but for those 
practicing around the time

386
00:19:48,621 --> 00:19:50,356
that this video's coming out,

387
00:19:50,356 --> 00:19:54,193
just think about all the things
that you're grateful for,

388
00:19:54,193 --> 00:19:56,262
and we'll end by 
setting a little intention

389
00:19:56,262 --> 00:19:57,096
for what's to come.

390
00:19:57,096 --> 00:19:59,398
So bring your feet 
as wide as the yoga mat,

391
00:19:59,398 --> 00:20:01,500
come into a little 
constructive resting posture

392
00:20:01,500 --> 00:20:03,302
with the knees together.

393
00:20:03,302 --> 00:20:05,905
If you're warm, 
you can come to cactus arms,

394
00:20:05,905 --> 00:20:08,607
otherwise just let the hands
rest gently on the belly.

395
00:20:10,076 --> 00:20:11,911
Inhale in.

396
00:20:11,911 --> 00:20:14,213
Exhale, relax everything.

397
00:20:14,213 --> 00:20:17,016
Close your eyes and 
just a little invitation here

398
00:20:17,016 --> 00:20:21,220
as we close the practice 
to finish this sentence,

399
00:20:21,220 --> 00:20:23,389
"I choose..."

400
00:20:27,593 --> 00:20:30,096
Finish this sentence, 
just see what comes up,

401
00:20:30,096 --> 00:20:31,797
"I choose..."

402
00:20:34,366 --> 00:20:36,502
And it can simply be to,

403
00:20:36,502 --> 00:20:39,171
"I choose to be the 
best version of myself."

404
00:20:55,287 --> 00:20:58,023
Slowly part the knees,
walk the feet in,

405
00:20:58,891 --> 00:21:01,527
hug the knees up to your chest,
give yourself a big embrace,

406
00:21:01,527 --> 00:21:03,329
"I choose..."

407
00:21:07,433 --> 00:21:09,301
Gently rock side to side,

408
00:21:10,269 --> 00:21:11,737
find what feels good.

409
00:21:14,874 --> 00:21:17,476
Then, cross one 
ankle over the other,

410
00:21:17,476 --> 00:21:20,079
grab the outer edges 
of the feet or the toes,

411
00:21:20,079 --> 00:21:22,681
and rock all the 
way up to a seat.

412
00:21:24,083 --> 00:21:26,552
It's an honor to share 
this practice with you.

413
00:21:27,820 --> 00:21:31,524
This community, 
whether you're an active member

414
00:21:31,524 --> 00:21:34,093
of the Yoga With 
Adriene community,

415
00:21:34,093 --> 00:21:37,830
or the Find What Feels 
Good community, same thing,

416
00:21:38,998 --> 00:21:42,334
or you're new, 
you're always welcome here.

417
00:21:43,936 --> 00:21:47,339
This yoga is so cool 
because it reminds me constantly

418
00:21:47,339 --> 00:21:50,009
that we are more 
alike than we are different,

419
00:21:51,277 --> 00:21:55,181
and we can learn to honor and
celebrate our differences.

420
00:21:57,653 --> 00:21:58,620
More.

421
00:22:01,053 --> 00:22:03,389
Palms coming together,
thumbs to third eye,

422
00:22:06,192 --> 00:22:09,828
we take care of 
ourselves so we can

423
00:22:09,828 --> 00:22:11,797
take care of each other,
the planet.

424
00:22:16,089 --> 00:22:20,673
We take time to be 
present so we can honor

425
00:22:20,673 --> 00:22:22,641
the next present moment,
and onto the next,

426
00:22:22,641 --> 00:22:23,676
and onto the next.

427
00:22:24,510 --> 00:22:25,644
I love you guys so much,

428
00:22:25,644 --> 00:22:28,380
we'll take a deep breath in,
one final breath together,

429
00:22:29,548 --> 00:22:30,749
and we'll exhale to bow.

430
00:22:32,051 --> 00:22:34,720
Happy trails to you, Namaste.

431
00:22:37,381 --> 00:22:40,125
(upbeat music)