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- What's up everyone?
Welcome to Yoga with Adriene.

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I am Adriene and today,
we have an awesome yoga

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for after travel.

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So this could be really 
great after a long flight,

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maybe you're on tour, 
maybe you've just been taken

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for a ride today and 
you need to do something

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to replenish, not just 
your body but your mind

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and your soul as well.

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

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(gentle music)

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Alright, everyone, 
let's begin standing today.

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We will finish on 
the ground but for now,

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let's stand up nice and tall
with the feet hip width apart.

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Right away, starting 
to notice your breath

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as you stand up nice 
and tall and just spread

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your weight or 
rather your awareness evenly

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throughout all four 
corners of the feet.

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And then, maybe, 
especially after a long flight,

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you kinda feel just ugh.

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We're just going to, just 
for this standing sequence,

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see if we can press 
energy or awareness down

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into the Earth, 
to stand up a little taller,

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just so we feel as though we're
not weighing ourselves down,

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but rather carrying ourselves

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with a little 
lift in the front body.

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And then, just a 
little bit of awareness

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in the upper back body.

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So your shoulder 
blades kind of come together

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and you might notice 
that this has already started

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to change your stance a little

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or in my case, a lot.

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You're gonna open 
up through the chest,

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draw the 
shoulder blades together

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and take a deep 
breath in through your nose

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as you stand up nice and tall.

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(breathing deeply)

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And then a long breath 
out through the nose as well.

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(breathing deeply)

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And then again, 
big inhale through the nostrils,

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(breathing deeply) and exhale.

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Draw the 
shoulder blades together,

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lengthen through the 
neck (breathing deeply)

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and then again, big inhale

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and let's say exhale

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out through the nose or mouth,
whatever feels good here.

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It really doesn't matter here.

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Just trying to get 
the brain and the body

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to focus on the breath.

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One more big inhale,
(breathing deeply)

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and relax your 
shoulders as you breathe out.

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(breathing deeply)

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Awesome.

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On your next inhale, sweep
the fingertips all the way up

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towards the sky, 
take a big stretch.

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Now again, 
if you're tired, I feel you.

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I travel a ton 
and maybe you haven't

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been traveling 
necessarily but you just feel

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a little beat down 
and you wanna create

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some space and rejuvenate.

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So here, even though 
you might be a little tired,

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actively press 
down through your feet,

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lift up from the pelvic floor,

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lift up through the 
front body and then again,

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draw the 
shoulder blades together

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and then there's 
just this feeling.

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We don't have to go 
into too much action

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and alignment here today, but
rather focus on the sensation

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or the feeling of 
lifting yourself up.

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If you're reaching up towards
the sky and you're hanging

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on all your bones, it's 
gonna make it a lot tougher.

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We learn this when 
we learn how to meditate

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and really this is 
why the yoga practice,

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Hatha yoga practice 
was created so that

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we could hold ourselves 
in a posture for meditation,

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so that we could feel that
support system from within,

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even body builders, 
weight lifters, (laughing)

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what do you call 'em.

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Power lifters know 
about bracing the body.

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So you're just 
relearning to brace your body

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in a very subtle,
gentle way here.

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Let's do two 
more cycles of breath.

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Your arms may be 
getting really tired.

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If that's the case, breathe
longer, smoother, deeper breaths

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and wiggle your fingertips.

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Alright, take one 
more big inhale.

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As you exhale, 
bring the palms together.

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You're gonna 
interlace the fingertips

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into a steeple grip like so.

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Then from here, you can stay
with the feet hip width apart

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or you're gonna 
shift your weight,

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slide your right 
foot over to your left.

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So stay here if you 
like that stability.

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Otherwise, slide your 
right foot over to your left,

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zip up through the legs,

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inhale and look up 
towards your thumbs, and exhale.

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Slowly push the hips 
toward the right as you lean

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towards the left.

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Big side body stretch here.

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You wanna stay 
connected to your center.

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Keep that lifting sensation.

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Big inhale.

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Exhale to come back to center.

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Feet hip width apart.

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Take a deep breath in 
(breathing deeply), excellent.

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Exhale, hands in 
line with the heart space.

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(breathing deeply)

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Now as you do this, 
see if you can imagine

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your upper arm bones rotating
out and your heart lifting up.

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And obviously, and this 
is a bit of a Charlie's Angel

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move here, so if you want,
you can play with that,

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or not.

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Deep breath 
(breathing deeply), exhale,

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fingertips reach up high.

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Keep the feet hip width 
apart for more stability

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or slide left foot over 
to meet the right, zip up,

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connect to your center.

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Inhale and look up towards
the thumbs and then exhale,

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big stretch.

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Breathing deep, focus on the
sensation here as you push

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the hips towards the left,
lean towards the right.

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You don't have 
to over do it here.

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It's not a competition.

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Focus on the sensation rather

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than the end point of the shape.

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Cool, inhale in, exhale.

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Come all the way back up.

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Stay connected to your center,
that mid line,

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as you bring the feet 
back to hip width apart.

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And inhale, look up 
and this time exhale,

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palms together and down 
in front of the heart space.

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Namaste.

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Close your eyes, maybe 
take soft easy movements

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in the head or the neck.

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Breathe deep.

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Great!

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From here, you're gonna bring
the feet a little bit wider

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than hip width apart, 
turn the toes out just a bit

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so that when you bend 
your knees and drop your center

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down in space, your knees kind
of track over your mid toes.

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Alright, inhale.

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Lift your heart.

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Exhale, bend your knees. 
(breathing deeply)

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Now, I know we're tired,
so we're not gonna go

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into Goddess Pose here,
but in fact,

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we're gonna find a nice,
yummy stretch.

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We're gonna bring the hands
to the tops of the thighs.

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You can stick your 
bum back just a bit.

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Keep the chest nice and open.

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Take a deep breath in,

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press through all four 
corners of the feet and then

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on an exhale, ring it out, baby.

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Slow, gentle, twist.

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You're gonna drop 
the right shoulder

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towards the center line.

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Keep pressing into all 
four corners of the feet

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so knees aren't falling in here.

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Again, tracking that middle toe.

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Alright, I'll shut up.

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Take deep breaths here, 
inhaling lots of love in,

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(breathing deeply) and 
exhaling lots of love out.

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Close your eyes.

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(breathing deeply)

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Alright, take one 
more cycle of breath here,

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releasing in some love,
some awareness,

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breath to your lower back,

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that right lower back body.

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(breathing deeply)

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Yes, indeed and then come 
all the way back to center,

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come up if you need to, 
resting your legs in between.

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And then when you're ready,

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we're gonna move 
onto the other side.

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(breathing deeply)

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Try to keep the 
chest nice and open.

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You can move in 
your own time here.

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You can play a little 
bit with soft, gentle,

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easy movement to 
explore sensation.

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Just keep the 
foundation of the feet nice

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and strong and mindful.

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And then breathe nice, long,
smooth, deep breaths.

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(breathing deeply)

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Alright, inhale, 
then come back to center,

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exhale to release.

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We're gonna bring the 
feet together, really together.

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Hands are gonna 
come to the heart,

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just for stability here.

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Then you're gonna bend your
right knee and you're just

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gonna trace a little 
line with your right foot

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all the way 
behind your left foot.

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And once you get there 
and it's okay if it takes

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a second to get there, it
can be tricky when we're not

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in the room together.

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Once you get there, 
then you're gonna inhale,

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reach for the sky,

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grab your right 
wrist with your left hand,

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with your left fingers.

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And then inhale to look up.

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Feel that big stretch

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as you breathe in 
through the right side body,

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through the front 
and back in the side.

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And then on an exhale, 
soft bend in your standing leg

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as you slowly bump 
your right hip to the right

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and lean towards 
the left once again.

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Deep breath.

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(breathing deeply)

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Soften the skin of the face.

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Make sure you're not 
clenching or holding in the jaw.

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Yes, so then from your center,

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from your core naval draws in,

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that brings us right 
back up and we're gonna

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go right onto the other side.

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So you'll bend your left knee,
slide it behind,

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flip the clasp of the 
wrist here so you're grabbing

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your left wrist, inhale.

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Use the inhale to 
really find a length first.

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Stretch, stretch, stretch.

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And then exhale, soft 
bend in your standing leg

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as you move to the right,
bump the left hip over.

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(breathing deeply)

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Notice any places where you
might be gripping or holding

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in the toes, the jaw,
the forehead.

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See if you can soften.

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Find that Sukha, that ease.

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You're gonna feel awesome 
after this little practice.

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Inhale (breathing deeply),

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exhale from your core,
your center.

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Come back all the way, 
hands will come together

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and back down at the heart.

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Let's bow the chin to the chest.

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Namaste.

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Feel that great big 
stretch in the back of the neck.

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Now, close your eyes here.

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Traveling can be exhausting 
or maybe just the season

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has kind of had you on the go.

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So use your fingers 
here to give your third eye

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a little massage 
if it feels good

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or even just a 
little pressure point.

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Think about lifting your chest,

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relaxing your jaw.
(breathing deeply)

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And then activate the 
upper back body so you can feel

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this nice, long, beautiful
stretch in the back of the neck.

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Awesome.

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Press into the feet, 
lift the heart and the head up.

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We'll swim the fingertips 
all the way around now

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to interlace behind your back.

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(breathing deeply)

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And actually, let's bring the
feet hip width apart here.

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Toes pointing forward, 
soft bend in the knees.

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Inhale to lift the chest,
exhale to draw your shoulders,

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shoulder blades together.

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And it's almost as if you're
trying to get your elbows

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to kiss behind you.

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Then you can find the 
extension through the arms,

253
00:10:30,964 --> 00:10:33,500
lots of awareness in 
the feet and the legs

254
00:10:34,701 --> 00:10:36,736
and try to get 
your head, your heart,

255
00:10:36,736 --> 00:10:38,004
and your pelvis in alignment.

256
00:10:38,004 --> 00:10:41,374
So depending on where 
you live in your pelvis,

257
00:10:44,010 --> 00:10:45,512
you're gonna have 
to figure that out.

258
00:10:45,512 --> 00:10:49,082
I actually learned that from
talking with people who watch

259
00:10:49,082 --> 00:10:52,385
the videos, well, 
not everyone kind of sits

260
00:10:52,385 --> 00:10:53,953
in their pelvis the same way.

261
00:10:54,921 --> 00:10:57,924
Cueing to lengthen the tailbone
down isn't for everyone.

262
00:10:58,925 --> 00:11:00,026
Some people are understanding it

263
00:11:00,026 --> 00:11:01,928
and if you're not 
understanding it, that's A-OK.

264
00:11:01,928 --> 00:11:03,997
(laughs) Going 
off on a tangent.

265
00:11:03,997 --> 00:11:07,767
But, at the very least, 
my tangent is getting you

266
00:11:07,767 --> 00:11:11,504
to maybe explore the sensation
and the tilt in your pelvis

267
00:11:11,504 --> 00:11:14,274
and then work your way 
up the spine from there.

268
00:11:15,341 --> 00:11:17,477
And then when you're ready,
let's go for the gold.

269
00:11:17,477 --> 00:11:20,446
Big inhale, maybe try 
to work the palms together,

270
00:11:20,446 --> 00:11:23,216
maybe in time 
and then big exhale.

271
00:11:23,216 --> 00:11:25,084
You're gonna start 
by bending the knees.

272
00:11:25,084 --> 00:11:27,220
Keep the throat open,
chest open.

273
00:11:28,121 --> 00:11:31,024
Moving slowly, 
pulling the hip creases back.

274
00:11:31,024 --> 00:11:33,493
This one's slow, 
so move with me here,

275
00:11:33,493 --> 00:11:36,229
waking up all of the 
hamstrings, lower back,

276
00:11:36,229 --> 00:11:38,565
and then heart 
starts to dip down.

277
00:11:39,432 --> 00:11:41,901
Eventually head below the heart,

278
00:11:41,901 --> 00:11:44,771
nice foundation 
in the feet still.

279
00:11:44,771 --> 00:11:46,739
Belly comes to the 
tops of the thighs.

280
00:11:46,739 --> 00:11:47,907
And then check it out,

281
00:11:47,907 --> 00:11:50,476
you're actively going 
to reach your knuckles up.

282
00:11:50,476 --> 00:11:52,779
So that same sensation 
of you're not just hanging

283
00:11:52,779 --> 00:11:55,682
in your body and 
letting gravity drag you down.

284
00:11:57,250 --> 00:12:00,920
No way, Jose, 
we're working against that.

285
00:12:00,920 --> 00:12:04,991
Drawing the knuckles up and
then shake the head loose here.

286
00:12:08,027 --> 00:12:10,029
Great, take one more 
big cycle of breath here.

287
00:12:10,029 --> 00:12:11,064
You got it.

288
00:12:11,064 --> 00:12:13,967
(breathing deeply)

289
00:12:15,835 --> 00:12:16,803
Sweet.

290
00:12:16,803 --> 00:12:20,740
Then slowly, with control, 
my friends, with grace,

291
00:12:20,740 --> 00:12:24,410
best you can, release 
the fingertips to the earth.

292
00:12:24,410 --> 00:12:25,645
Great.

293
00:12:25,645 --> 00:12:26,879
Fingertips can come 
on the mat here.

294
00:12:26,879 --> 00:12:29,716
You can take a second 
to maybe draw the palms

295
00:12:29,716 --> 00:12:33,886
to one side and then spider
fingers over to the other.

296
00:12:33,886 --> 00:12:36,289
Just take a couple 
breaths here to freestyle.

297
00:12:36,289 --> 00:12:37,790
Strong foundation in the legs.

298
00:12:37,790 --> 00:12:39,692
You can clasp opposite elbow.

299
00:12:39,692 --> 00:12:41,027
Should feel really good here.

300
00:12:41,027 --> 00:12:44,764
Breathing deep. 
(breathing deeply)

301
00:12:47,233 --> 00:12:49,769
Alright, bend 
your knees generously.

302
00:12:52,138 --> 00:12:53,940
And as you're ready, 
you're gonna open your eyes

303
00:12:53,940 --> 00:12:54,841
if you close 'em.

304
00:12:54,841 --> 00:12:57,610
Send your gaze 
straight down to the ground.

305
00:12:57,610 --> 00:12:59,345
Then you're gonna bring 
your right hand just right

306
00:12:59,345 --> 00:13:00,179
in front of your face.

307
00:13:00,179 --> 00:13:01,014
Bend your knees.

308
00:13:01,014 --> 00:13:02,448
We're gonna come off our 
feet in just a second here.

309
00:13:02,448 --> 00:13:04,751
Then you're gonna pull 
your left hip, excuse me,

310
00:13:04,751 --> 00:13:07,553
pull your left thumb 
to your left hip crease.

311
00:13:07,553 --> 00:13:10,590
And then keep sliding it 
over and caress your hip.

312
00:13:10,590 --> 00:13:13,593
Getting a lot out of this 
free session, just kidding.

313
00:13:13,593 --> 00:13:16,896
And then you're gonna come
all the way to the lower back

314
00:13:16,896 --> 00:13:18,531
and then press 
away from the yoga mat.

315
00:13:18,531 --> 00:13:19,966
And if you need to 
come on the fingertips here,

316
00:13:19,966 --> 00:13:21,768
it shows that you can.

317
00:13:21,768 --> 00:13:23,202
Knees are bent 
and then from here,

318
00:13:23,202 --> 00:13:26,572
you're gonna slowly 
straighten just the left leg

319
00:13:26,572 --> 00:13:28,808
and open your heart 
towards the left side

320
00:13:28,808 --> 00:13:32,945
of wherever you are, 
the room, the world.

321
00:13:32,945 --> 00:13:36,883
Take a deep breath in, 
exhale come back to center.

322
00:13:36,883 --> 00:13:38,317
Keep it nice and soft and easy.

323
00:13:38,317 --> 00:13:39,285
Bend both knees.

324
00:13:39,285 --> 00:13:40,687
Left hand replaces the right,

325
00:13:40,687 --> 00:13:42,321
right thumb comes to 
the right hip crease.

326
00:13:42,321 --> 00:13:44,457
Careful you're not 
gripping in the toesies.

327
00:13:44,457 --> 00:13:46,125
And then same thing.

328
00:13:46,125 --> 00:13:48,294
I say that I wasn't 
really just joking.

329
00:13:48,294 --> 00:13:50,530
I was saying move the 
hand long so you can kind

330
00:13:50,530 --> 00:13:51,698
of feel it lift.

331
00:13:51,698 --> 00:13:53,299
That's what straightens the leg.

332
00:13:54,167 --> 00:13:58,204
And then just 
continue that journey around

333
00:13:58,204 --> 00:13:59,572
to open the chest.

334
00:14:00,440 --> 00:14:01,474
Nice big twist here.

335
00:14:01,474 --> 00:14:02,308
Breathe deep.

336
00:14:02,308 --> 00:14:05,845
Make sure you're breathing nice,
long, smooth, deep breaths.

337
00:14:05,845 --> 00:14:07,847
(breathing deeply) Yeah.

338
00:14:07,847 --> 00:14:10,349
And then come on back to center.

339
00:14:10,349 --> 00:14:12,218
Fingertips come out in front.

340
00:14:12,218 --> 00:14:14,387
We're gonna bend the 
knees and lift the heels

341
00:14:14,387 --> 00:14:15,722
and then you're 
gonna turn the knees out,

342
00:14:15,722 --> 00:14:18,257
coming down into a 
little bit of a Froggy Pose.

343
00:14:18,257 --> 00:14:20,727
So no doubt, no doubt 
this could be a bit

344
00:14:20,727 --> 00:14:22,462
of a compromising posture,

345
00:14:22,462 --> 00:14:24,764
so breathe deep and let's start

346
00:14:24,764 --> 00:14:26,499
by just focusing on the feet.

347
00:14:26,499 --> 00:14:30,737
Ah, yeah, so you can find soft,
easy movement.

348
00:14:30,737 --> 00:14:33,106
I've done a lot of work 
on my feet in the last decade

349
00:14:33,106 --> 00:14:37,477
so I can be here and 
feel pretty alive and playful.

350
00:14:37,477 --> 00:14:40,880
But if you're not feeling that,
then breathe deep

351
00:14:40,880 --> 00:14:43,683
and know that this is really
awesome work that you're doing

352
00:14:43,683 --> 00:14:46,252
here with your sweet 
feet that carry you around.

353
00:14:47,887 --> 00:14:48,988
My goodness.

354
00:14:50,423 --> 00:14:52,992
And if you wanna grow any 
sort of physical practice,

355
00:14:52,992 --> 00:14:55,394
it's a good idea to 
pay attention to the feet.

356
00:14:55,394 --> 00:14:56,963
So one more big ol' breath here.

357
00:14:56,963 --> 00:14:59,265
(breathing deeply) Yay!

358
00:14:59,265 --> 00:15:02,168
And then on your exhale, 
stay connected to your core

359
00:15:02,168 --> 00:15:04,203
and keep the toes 
kind of awake with energy

360
00:15:04,203 --> 00:15:06,405
just to protect the knees
through this little transition.

361
00:15:06,405 --> 00:15:08,775
As we bring the 
fingertips behind us and then

362
00:15:08,775 --> 00:15:10,910
just soft landing of 
the bum on the earth.

363
00:15:10,910 --> 00:15:12,845
If it wasn't a soft landing,
I got you.

364
00:15:12,845 --> 00:15:14,666
It's all good.
It's just the intention.

365
00:15:14,666 --> 00:15:17,683
And then you're gonna 
move to the center of your mat

366
00:15:17,683 --> 00:15:20,253
and then you're gonna come
all the way onto your back.

367
00:15:20,253 --> 00:15:21,420
Yay!

368
00:15:24,023 --> 00:15:27,426
And when you get there, 
take the most loving breath

369
00:15:27,426 --> 00:15:30,429
you've taken all 
day and it's for you.

370
00:15:30,429 --> 00:15:33,065
♪ It's all for you ♪

371
00:15:33,065 --> 00:15:34,747
♪ Doobie doobie doobie do ♪

372
00:15:34,747 --> 00:15:37,103
♪ It's all for you ♪

373
00:15:37,103 --> 00:15:40,807
♪ Tell me what 
you wanna (laughing) ♪

374
00:15:40,807 --> 00:15:43,242
♪ It's all for you ♪

375
00:15:43,242 --> 00:15:46,312
Hopefully you're on your 
back by now, but it's really

376
00:15:46,312 --> 00:15:49,348
all for you this moment, 
okay, knowing that if you

377
00:15:49,348 --> 00:15:52,418
take this time for 
yourself now to replenish,

378
00:15:52,418 --> 00:15:53,619
take nice loving breaths,

379
00:15:53,619 --> 00:15:59,095
you're gonna have 
more in your engine

380
00:15:59,095 --> 00:16:03,229
to give to others,
to love on others.

381
00:16:06,265 --> 00:16:09,869
Hopefully by now you've taken
a breath that's all for you.

382
00:16:09,869 --> 00:16:12,405
(laughs)

383
00:16:12,405 --> 00:16:13,306
And then here we go.

384
00:16:13,306 --> 00:16:15,341
We're gonna hug right knee and
left knee and give yourself

385
00:16:15,341 --> 00:16:17,743
a big hug, lower back love.

386
00:16:17,743 --> 00:16:19,779
You don't have 
to go too hard here,

387
00:16:19,779 --> 00:16:22,171
just whatever 
feels nice and easy.

388
00:16:22,171 --> 00:16:24,517
So you might find some 
soft, easy movement.

389
00:16:24,517 --> 00:16:28,354
You might just be chilling here
with the hands on the knees,

390
00:16:28,354 --> 00:16:31,190
but what we definitely wanna
do is keep the nice, loving,

391
00:16:31,190 --> 00:16:33,492
all for you breaths going.

392
00:16:33,492 --> 00:16:37,230
Each time you breathe in, 
see if you can feel your lungs,

393
00:16:37,230 --> 00:16:40,633
your torso expand and 
just feel your back supported.

394
00:16:41,567 --> 00:16:44,370
Often times, when I'm traveling,
especially on long flights,

395
00:16:44,370 --> 00:16:47,506
I would just love to 
come into this shape.

396
00:16:49,108 --> 00:16:51,510
And a lot of people can't 
quite get into this shape,

397
00:16:51,510 --> 00:16:53,145
so just do your best

398
00:16:53,145 --> 00:16:56,749
and keep showing

399
00:16:56,749 --> 00:16:57,683
up on our mat regularly

400
00:16:57,683 --> 00:16:58,885
and you'll be surprised.

401
00:17:00,186 --> 00:17:03,389
Okey-doke, on that note,
drop the left foot down.

402
00:17:03,389 --> 00:17:05,124
We're gonna take a 
half Stirrup Posture here.

403
00:17:05,124 --> 00:17:09,862
So you're gonna 
grab the right inner arch

404
00:17:09,862 --> 00:17:12,531
and then you're gonna 
slowly kick the right foot up.

405
00:17:12,531 --> 00:17:13,733
Breathe deep here.

406
00:17:13,733 --> 00:17:15,501
You should feel 
some nice compression

407
00:17:15,501 --> 00:17:17,970
in the right, lower back.

408
00:17:17,970 --> 00:17:20,406
You'll get more out of 
this if you breathe nice,

409
00:17:20,406 --> 00:17:22,875
loving, all for you breaths.

410
00:17:24,346 --> 00:17:25,912
Alright.

411
00:17:25,912 --> 00:17:27,713
To go a little step further,

412
00:17:27,713 --> 00:17:29,315
create a little 
resistance here,

413
00:17:29,315 --> 00:17:31,250
press your foot into 
your hand or your foot

414
00:17:31,250 --> 00:17:34,687
up towards the sky and then
drop your right shoulder down.

415
00:17:34,687 --> 00:17:36,923
Try to draw those 
shoulder blades together

416
00:17:36,923 --> 00:17:39,558
and create a little 
push pull going on here.

417
00:17:39,558 --> 00:17:41,093
If you feel a 
little shake or tremble,

418
00:17:41,093 --> 00:17:42,194
that's the ticket.

419
00:17:43,896 --> 00:17:46,198
Alright, then slowly 
releasing that foot

420
00:17:46,198 --> 00:17:47,199
and we'll switch 
to the other side.

421
00:17:47,199 --> 00:17:48,834
Right foot comes to 
the ground for stability,

422
00:17:48,834 --> 00:17:51,537
knee towards the sky 
and we'll reach to grab

423
00:17:51,537 --> 00:17:52,538
the left in our arch.

424
00:17:52,538 --> 00:17:55,007
Kick that foot up 
towards the heavens.

425
00:17:56,375 --> 00:17:57,777
Just one breath at a time here,

426
00:17:57,777 --> 00:17:59,779
first just dealing 
with the stretch,

427
00:17:59,779 --> 00:18:02,915
the opening of 
the hamstrings, etc.

428
00:18:02,915 --> 00:18:06,719
Then when you're ready, 
tugging that shoulder down,

429
00:18:06,719 --> 00:18:09,922
opening up through the chest
and finding that resistance,

430
00:18:09,922 --> 00:18:13,292
pushing left foot into 
the hand or up towards the sky

431
00:18:13,292 --> 00:18:16,929
and then gently 
tugging right hand (laughs)

432
00:18:16,929 --> 00:18:19,065
left hand down, 'scuse me.

433
00:18:19,065 --> 00:18:21,634
The minute I really 
close my eyes and start to

434
00:18:21,634 --> 00:18:24,971
do what I'm talking about,
I get lost in the moment,

435
00:18:26,672 --> 00:18:28,975
which is 
technically a good sign.

436
00:18:30,443 --> 00:18:32,211
Create a little 
experience for yourself.

437
00:18:32,211 --> 00:18:34,714
One more big inhale here.

438
00:18:34,714 --> 00:18:36,616
(breathing deeply)

439
00:18:36,616 --> 00:18:39,151
And long exhale.

440
00:18:39,151 --> 00:18:41,153
(breathing deeply)

441
00:18:41,153 --> 00:18:41,988
Sweet!

442
00:18:41,988 --> 00:18:45,358
And then slowly 
lower the left foot down.

443
00:18:45,358 --> 00:18:46,325
Last big move here.

444
00:18:46,325 --> 00:18:48,060
We're gonna walk the 
heels up toward the bum,

445
00:18:48,060 --> 00:18:51,030
fingertips just 
gently at your sides.

446
00:18:51,030 --> 00:18:52,698
Draw the shoulder 
blades in and together.

447
00:18:52,698 --> 00:18:53,666
Open your chest.

448
00:18:53,666 --> 00:18:56,802
Press all four corners into
the feet and nice and easy here

449
00:18:56,802 --> 00:18:58,571
so no jerking yourself around.

450
00:18:58,571 --> 00:19:00,906
Inhale, really 
articulate through the spine.

451
00:19:00,906 --> 00:19:02,742
You're gonna press through
all four corners of the feet.

452
00:19:02,742 --> 00:19:04,844
Lift, starting with the tail.

453
00:19:04,844 --> 00:19:06,579
Engage the glutes,
but don't tighten.

454
00:19:06,579 --> 00:19:08,247
Don't create tension.

455
00:19:09,648 --> 00:19:12,652
So that's the 
battle of the challenge.

456
00:19:12,652 --> 00:19:15,354
Then slowly lifting the 
hip points all the way up,

457
00:19:15,354 --> 00:19:18,224
moving all the way 
up through the spine.

458
00:19:18,224 --> 00:19:21,627
When you get to the top, you
can interlace the fingers

459
00:19:21,627 --> 00:19:24,964
underneath, if you like, or
just keep it soft and easy.

460
00:19:24,964 --> 00:19:27,299
When you get there, 
lift the chest to the chin,

461
00:19:28,834 --> 00:19:30,970
and then the chin to the sky.

462
00:19:30,970 --> 00:19:34,840
One more time, chest to 
the chin and chin to the sky.

463
00:19:34,840 --> 00:19:38,978
Keep breathing 
(breathing deeply), inhale.

464
00:19:39,845 --> 00:19:41,013
(breathing deeply)

465
00:19:41,013 --> 00:19:44,383
And on an exhale, slowly 
releasing all the way down.

466
00:19:44,383 --> 00:19:45,885
If you want, you can 
reach your fingertips

467
00:19:45,885 --> 00:19:48,921
up towards the sky, 
maybe wiggle the fingers

468
00:19:48,921 --> 00:19:52,458
as you massage all the way down,

469
00:19:52,458 --> 00:19:54,326
articulating through the spine.

470
00:19:55,561 --> 00:19:56,896
Yes.

471
00:19:56,896 --> 00:19:58,364
And then allowing 
your palms to open

472
00:19:58,364 --> 00:19:59,799
up towards the heavens.

473
00:20:01,133 --> 00:20:03,569
And now, allow the knees to
fall over towards the right,

474
00:20:03,569 --> 00:20:04,403
nice and easy.

475
00:20:04,403 --> 00:20:06,806
Soles of the feet 
come up off the ground.

476
00:20:06,806 --> 00:20:08,374
What's up, Benji?

477
00:20:09,375 --> 00:20:11,177
And then all the 
way back through center

478
00:20:11,177 --> 00:20:13,145
and over to the left.

479
00:20:13,145 --> 00:20:14,680
Nice little booty 
massage here and then

480
00:20:14,680 --> 00:20:15,881
one more time to each side.

481
00:20:15,881 --> 00:20:18,150
Over to the right.
(breathing deeply)

482
00:20:18,150 --> 00:20:20,419
Keep breathing 
nice loving breaths

483
00:20:20,419 --> 00:20:22,688
and then over to the left.

484
00:20:22,688 --> 00:20:24,723
(breathing deeply)
Oh yeah.

485
00:20:25,958 --> 00:20:27,660
Great, and then now 
all the way back to center,

486
00:20:27,660 --> 00:20:29,228
extend the legs out long.

487
00:20:30,730 --> 00:20:35,534
You're gonna allow the 
hands to come into fists here,

488
00:20:35,534 --> 00:20:38,137
point the toes, 
hands come into fists.

489
00:20:38,137 --> 00:20:41,006
Clench, now you 
can clench your glutes.

490
00:20:41,006 --> 00:20:42,308
You can squish your face.

491
00:20:42,308 --> 00:20:45,644
You're gonna engage everything,
engage the quads.

492
00:20:45,644 --> 00:20:48,379
(laughs) Benji, you're so cute.

493
00:20:48,379 --> 00:20:49,615
So funny.

494
00:20:49,615 --> 00:20:52,618
Here we go for three, 
engaging all your muscles,

495
00:20:52,618 --> 00:20:54,954
two (breathing deeply),
and on the one,

496
00:20:54,954 --> 00:20:57,890
relax everything.

497
00:20:57,890 --> 00:21:00,126
Close your eyes, smile.

498
00:21:01,026 --> 00:21:02,495
Take a deep breath in.

499
00:21:03,762 --> 00:21:05,564
And then as you exhale,

500
00:21:05,564 --> 00:21:07,833
relax the weight of 
your body completely

501
00:21:07,833 --> 00:21:09,101
and fully into the mat.

502
00:21:09,101 --> 00:21:12,238
You can find soft, easy 
movement in the head here

503
00:21:12,238 --> 00:21:15,608
or just close your eyes, 
let your eyelids get heavy

504
00:21:15,608 --> 00:21:18,944
and come into a 
moment of stillness,

505
00:21:18,944 --> 00:21:21,113
of relaxation at last.

506
00:21:29,789 --> 00:21:31,957
Way to tend to your body.

507
00:21:35,327 --> 00:21:36,890
Way to show up.

508
00:21:39,131 --> 00:21:43,469
Showing up on your 
yoga mat daily, regularly,

509
00:21:44,470 --> 00:21:46,138
is the goal.

510
00:21:46,138 --> 00:21:47,553
It's the intention.

511
00:21:50,676 --> 00:21:52,811
Tending to 
whatever you need that day

512
00:21:52,811 --> 00:21:54,280
just by simply showing up.

513
00:21:55,548 --> 00:21:58,918
Because by simply 
showing up regularly,

514
00:21:58,918 --> 00:22:03,622
you're cultivating that
balance that we need to thrive.

515
00:22:07,960 --> 00:22:10,996
Start to gently wiggle 
the fingertips and toes.

516
00:22:10,996 --> 00:22:13,866
(breathing deeply) 
Take a deep breath in.

517
00:22:15,501 --> 00:22:18,504
You're gonna lift one knee up,
then the other

518
00:22:18,504 --> 00:22:20,139
and then I'm gonna 
turn on to one side,

519
00:22:20,139 --> 00:22:21,207
any side of your choice.

520
00:22:21,207 --> 00:22:25,077
Come into a little fetal 
position, feel your spine round,

521
00:22:25,077 --> 00:22:28,247
your heart rest, 
come into a little shape

522
00:22:28,247 --> 00:22:31,584
that makes you 
feel something, anything.

523
00:22:31,584 --> 00:22:34,653
I won't dictate what 
you feel here, actually.

524
00:22:34,653 --> 00:22:37,766
Just notice how you feel. 
(breathing deeply)

525
00:22:41,994 --> 00:22:43,829
Then take a quiet 
moment just to thank yourself

526
00:22:43,829 --> 00:22:45,064
for this practice.

527
00:22:48,734 --> 00:22:50,903
Sweet, then 
press into your hands,

528
00:22:50,903 --> 00:22:52,871
open your eyes and 
come all the way up.

529
00:22:54,206 --> 00:22:56,342
We'll draw the hands 
together at the heart.

530
00:22:57,209 --> 00:22:58,844
Benji, would you 
like to say anything?

531
00:22:58,844 --> 00:23:00,279
Any closing remarks?

532
00:23:08,554 --> 00:23:11,123
Thank you so much for sharing
your time and your energy

533
00:23:11,123 --> 00:23:13,859
with me and with all the amazing
people who are practicing

534
00:23:13,859 --> 00:23:16,362
with us today and every day.

535
00:23:17,663 --> 00:23:19,632
Let us know how 
you're feeling down below.

536
00:23:19,632 --> 00:23:22,034
Subscribe to the 
channel if you haven't already.

537
00:23:22,034 --> 00:23:24,370
Share this with a friend,
someone you think might benefit

538
00:23:24,370 --> 00:23:27,172
from at home yoga and 
I will see you next time.

539
00:23:28,274 --> 00:23:29,908
Namaste.

540
00:23:29,908 --> 00:23:34,047
(gentle music)