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- Hi everyone, 
welcome to Yoga With Adriene.

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I'm Adriene, and I'm 
here with my muse, Benji,

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and today we have a big request.

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It's yoga for writers.

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

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(upbeat music)

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Alright, my friend,

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let's begin in a 
comfortable seat today.

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Come on down to the ground.

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Thank you so much 
for selecting this video.

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I hope it serves you well.

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You know, the hardest 
part is showing up.

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We know that as writers,

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or people who are 
wanting to practice

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sitting down to write regularly.

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So let this be a beautiful
step in the right direction,

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something that 
supports you in your practice.

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For today, if you want,

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to get a little blanket 
or pillow to sit up on.

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We're gonna begin 
in a cross-legged seat,

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or any comfortable 
seat of your choice,

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where you can get the 
spine nice and long and tall.

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So I'll give you a 
second to get settled in here,

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and let's approach this 
just kind of soft and easy,

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so if you're feeling 
really cramped up today

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or you're feeling frustrated,

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that's all good, 
just come as you are,

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and we're gonna 
ease into the practice

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with some slow breaths,

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some mindful breathing.

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As you're ready, 
sit up nice and tall,

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relax your shoulders,

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again, working toward 
sitting up nice and tall.

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If it's not happening today,
it's okay.

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It's the working toward that
goal that that really matters.

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Sitting up on 
something does help.

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Take a second to 
just allow your energy

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to drop into this moment.

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Carve a little path inward,

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and work to

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slowly let the day thus far,

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your thinking mind,
your to-do list,

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let it go for now.

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And let's take a 
deep breath in together.

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And as you exhale,

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just place the hands mindfully

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on the knees or the thighs,
or even in your lap,

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but just a mindful placement,
with that breath out.

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And then on your next breath in,

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let this inhale 
be longer, smoother,

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deeper, fuller, here we go.

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And then exhale everything out,

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letting go of the thinking mind.

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And finally, 
if you haven't already,

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close your eyes 
or soften your gaze,

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gently down past your nose,

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and this time, we're gonna
take a big breath in together.

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Here we go, inhale.

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Fill it up. 
Sit up nice and tall.

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And at the top of the breath,

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we're gonna pause 
and hold the breath.

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Hold it, hold it, hold it.

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And empty it out.

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Great, repeat. Here we go.

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Big inhale.

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Fill it up, fill it up, 
fill it up, fill it up. Pause.

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Retain the breath at the top,

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relax the shoulders.

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Keep the skin in the 
face relaxed as well.

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And empty it out.

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Let everything go.

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Again, big inhale, 
in through the nose.

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Think of this 
being a lateral breath,

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breathing in all 
four sides of the torso,

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fill it up, fill it up, 
fill it up, fill it up.

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Capture the magic, pause.
Hold the energy.

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Hold the breath at the top.

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Good, now let everything go.

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Maybe this one is 
out through the mouth.

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Alright, inhale in again.

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Breathe in, breathe in,
breathe in, breathe in, pause.

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Hold at the top, 
relax the shoulders.

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Relax the skin of the face.
Relax your jaw.

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And empty it out.

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Last one. 
Here we go, big inhale.

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Big, full, lateral breath.

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Feeling all four 
sides of the torso expand

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as you breathe in, 
sitting up nice and tall,

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maybe finding a gentle 
lift in your heart space

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for this one. Pause, hold,

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retain at the top. 
Keep it soft and easy.

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relaxed in the body,
capture the magic,

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For three, 
hold it for two,

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and one, 
empty everything out.

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Excellent.

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Nice and easy, we're gonna
drop the chin to the chest.

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Pause here.

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You can bat the 
eyelashes open here.

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And use the, or listen 
to the sound of my voice

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to guide you so you 
can keep your gaze down.

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Let the hips be heavy.

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Imagine you're pinching a pencil

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between your 
two shoulder blades.

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So you're gonna 
draw the scaps together,

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and then once 
they kiss together,

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you're holding that pencil,
take it down.

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Let the shoulder blades 
melt down the back body.

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So we're coming in and together.

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You will feel an adjustment
in your hands and your arms.

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In and together, and 
then down the back body.

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Now, breathe deeply here.

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Again, feeling the lungs,
the ribcage,

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expand as you breathe in.

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And then soften 
as you breathe out.

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And then relax the 
skin of the forehead,

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close your eyes if you need to

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to help initiate this action

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as you create a 
big passive stretch

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in the back of the neck.

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Then slow tick-tocks,

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drawing the left ear towards

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the front of the left shoulder,

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and then the right ear

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towards the front 
of the right shoulder,

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so chin stays down and 
you're tick-tocking here.

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You should feel 
this great stretch

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from the base of the neck

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to the trapezius,

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that big ol' trapezius muscle.

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Maybe pause on one side,
take a cycle of breath.

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And then take it to the 
opposite side, same thing.

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Oh, yeah.

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And bring it back to 
center when you feel ready.

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And slowly carve a line 
with the nose to sit back up.

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Try to align head over heart,

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heart over pelvis here.

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Inhale, send the 
fingertips forward.

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Exhale, cross one 
arm over the other,

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give yourself a big hug.

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Inhale in deeply.

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Exhale, completely 
draw the shoulders down.

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Beautiful, from here,

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keep the hips heavy, sits 
bones rooted to the ground.

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You're gonna tick-tock 
from one side to the other.

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Getting a little gentle 
stretch in the side body

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and the low back, so 
nice and easy back and forth.

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So try to keep the 
hips really heavy here.

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Excellent. Then slowly 
release the arms,

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opposite arm on top, same thing,
tick-tock back and forth,

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maybe a little deeper this time.

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Think of the side 
body as a stick of taffy,

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and each time you 
gently come to one side

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you're giving it a 
little bit more bend.

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A little bit of stretch.

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All the while, 
connecting to center.

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Elongating your inhales.
Extending your exhales.

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Great, then we'll 
come back to center.

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Release the arms, 
bring the palms to the knees,

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take a deep breath in

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as you shrug your 
shoulders up to your ears.

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Squeeze, squeeze, 
squeeze and lift

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and then exhale, 
drop it down.

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Good, twice more like that.

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Inhale, squeeze and lift.

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Exhale, shoulder blades down 
the back-body as you drop.

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And one more, take it away.

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Awesome. Left hand 
to right knee cap.

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Sit up nice and tall.

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Inhale, lift your heart,

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lift the crown of the head.
Exhale, twist.

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So stimulating the 
energetic body here,

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the digestive organs too,

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but really working to create

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a healthy flow of energy
that runs up and down the spine.

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Get the creative juices flowing.

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You can nod the head a little,

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yes here, maybe no. 
Keep breathing deep.

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Good, then take 
it through center

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and to the other side.

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Resist the urge 
to rock back here.

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Work to gently stimulate 
the muscles of your core

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to sit up nice and tall.

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And these things take practice

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so just do your best,

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using an inhale to 
lengthen up through the heart,

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up through the crown.

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Using an exhale to maybe
look past your left shoulder.

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And any soft, easy 
movement in the head or neck

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that feels good, take it here.

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Awesome. Then we'll 
bring it back to center.

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We're gonna come 
through to all fours.

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If you need a little 
padding for the knees,

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you can use your 
yoga mat if you have one

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to double up like so 
and place the knees here.

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Easy, simple trick.

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You can also use your 
blanket or towel of course.

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We're gonna come to a 
little Tabletop Position.

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Bring your wrists right 
underneath the shoulders,

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your knees right 
underneath your hip points.

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And then once you have 
this nice neutral spine,

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I'm gonna invite you 
to walk your hands out

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just a little bit wider 
than your shoulder.

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Alright, Cat-Cow.
Nice and slow here to start.

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Press into the tops of the feet.

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Press into your 
index finger and thumb.

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And then press into 
all of your knuckles.

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Good, here we go, inhale, 
drop the belly.

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Open the chest, again,
slow to start here,

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open the heart, the chest.

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Hang out here for 
a couple breathes.

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Close your eyes.

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Notice, notice, notice.

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Notice if you feel a trembling,
even here right away.

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And then from a 
place of connect,

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whatever that means to you,

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claw through the fingertips,
press into the toes,

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hug the low ribs in, 
we're gonna arch the spine,

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arc the spine, excuse me,

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chin to chest, crown 
of the head goes down.

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Again, slow to start here.

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Creating a lot of space 
in the upper back body.

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Imagine lengthening, 
so rather than tucking,

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just think about 
lengthening the tailbone down

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towards the earth.

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Take a couple more 
breathes here, to notice.

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Breathe.

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And now let's 
move with the breath.

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Inhale, drop the belly,
open the chest.

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Really, really press 
into the feet today.

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And then exhale, 
claw through the fingertips,

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round the spine, 
really, really, really claw

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into those first knuckles.

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Just claw into all of 
your knuckles, actually.

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Inhale, drop the belly.

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Open the chest, look forward.

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Exhale, grounding through all 
of your fingers and knuckles,

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round through the spine,
chin to chest,

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draw the navel up, up, up.

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Moving with your breath, 
inhale, Cow Pose.

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Exhale, Cat Pose.

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Now take one more round

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just with the 
sound of your breath.

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So find an audible 
breath and move with that.

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Excellent.

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Come back to nice neutral spine,

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big toes to touch, 
knees nice and wide.

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Send the hips back,
Child's Pose,

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Extended Child's Pose.

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But today you're 
gonna send the hips back,

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walk the fingertips forward,

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stay here, or there's an option

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to bring the palms up behind
the nape of the neck here.

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00:12:49,335 --> 00:12:52,338
If that feels good, 
walk the elbows forward.

254
00:12:52,338 --> 00:12:54,574
Start to get a deeper,
deeper stretch

255
00:12:54,574 --> 00:12:56,776
through the shoulder girdle,
and the chest.

256
00:12:58,845 --> 00:13:01,381
And now, my darling friend,
close your eyes.

257
00:13:02,348 --> 00:13:04,183
Keep up with your 
nice audible breath,

258
00:13:04,183 --> 00:13:05,936
let it be your soundtrack.

259
00:13:09,956 --> 00:13:12,058
Notice the quality 
of air in the room,

260
00:13:12,058 --> 00:13:15,328
any sounds that 
might be around you.

261
00:13:18,665 --> 00:13:22,168
And then keep returning 
to the sound of your breath

262
00:13:22,168 --> 00:13:25,071
and the sensation in your body.

263
00:13:25,071 --> 00:13:29,242
Even the sticky sensations,
the fussy ones.

264
00:13:30,877 --> 00:13:32,412
Pay attention.

265
00:13:35,882 --> 00:13:38,151
Excellent, then 
slowly we'll release.

266
00:13:38,151 --> 00:13:40,553
We're gonna come 
all the way through,

267
00:13:40,553 --> 00:13:42,155
back to all fours.

268
00:13:43,156 --> 00:13:45,391
Walk the knees back 
underneath the hips,

269
00:13:45,391 --> 00:13:47,160
and then walk 'em back,

270
00:13:47,160 --> 00:13:49,729
and you're gonna 
slowly bend your elbows

271
00:13:49,729 --> 00:13:51,664
and come onto your belly.

272
00:13:54,233 --> 00:13:57,303
From here, center 
yourself on the mat,

273
00:13:57,303 --> 00:13:59,505
press into the tops of the feet,

274
00:13:59,505 --> 00:14:02,675
slowly draw your hands 
in line with your ribcage.

275
00:14:02,675 --> 00:14:04,711
Squeeze your elbows 
into your side body,

276
00:14:04,711 --> 00:14:07,980
and inhale, lift up slowly,
Bhujangasana.

277
00:14:07,980 --> 00:14:09,482
Keep it nice and 
low here to start

278
00:14:09,482 --> 00:14:12,220
as you hug the elbows in
like little grasshopper legs.

279
00:14:13,553 --> 00:14:17,256
Exhale to release, 
press back up to all fours.

280
00:14:17,256 --> 00:14:19,158
You got this.

281
00:14:19,158 --> 00:14:21,961
Find that Tabletop Position.

282
00:14:21,961 --> 00:14:23,830
Then take the 
hands a little wider.

283
00:14:23,830 --> 00:14:26,065
Pinkies towards 
the edge of your mat.

284
00:14:26,065 --> 00:14:29,335
Index fingers pointing forward.

285
00:14:29,335 --> 00:14:31,137
Then here we go, 
curl the toes under,

286
00:14:31,137 --> 00:14:33,406
take a deep breath in.

287
00:14:33,406 --> 00:14:35,808
Exhale, upper arm 
bones rotate out,

288
00:14:35,808 --> 00:14:39,345
and we peel the 
tailbone up towards the sky,

289
00:14:39,345 --> 00:14:40,955
Downward Facing Dog.

290
00:14:41,848 --> 00:14:46,619
So getting a little healthy,
fresh blood flow to the brain.

291
00:14:46,619 --> 00:14:48,121
Getting the 
heart above the head.

292
00:14:48,121 --> 00:14:51,824
You can pedal the feet 
out here, bend the knees.

293
00:14:52,658 --> 00:14:54,494
And if this is not 
a great shape for you,

294
00:14:54,494 --> 00:14:57,463
you can just come 
into Extended Child's Pose.

295
00:14:57,463 --> 00:14:59,766
Keep rooting 
through those knuckles,

296
00:14:59,766 --> 00:15:02,435
keep pressing 
into the fingertips.

297
00:15:02,435 --> 00:15:04,137
Upper arm bones rotate out

298
00:15:04,137 --> 00:15:05,838
as your heart melts through

299
00:15:05,838 --> 00:15:08,574
and towards your kneecaps.

300
00:15:08,574 --> 00:15:10,977
Then for a second here,
find stillness.

301
00:15:10,977 --> 00:15:13,112
Capture the magic, the energy.

302
00:15:13,112 --> 00:15:14,714
Soften your gaze.

303
00:15:14,714 --> 00:15:17,116
Think long, beautiful neck.

304
00:15:17,116 --> 00:15:19,552
Inner thighs rotating 
in towards each other.

305
00:15:19,552 --> 00:15:21,254
Nice inner spiral.

306
00:15:22,155 --> 00:15:23,990
Find stillness.

307
00:15:25,191 --> 00:15:26,926
If you're wearing 
a baggy shirt like me

308
00:15:26,926 --> 00:15:29,823
you can go into your own 
little private love cave,

309
00:15:29,823 --> 00:15:33,169
little cave of ideas and wonder.

310
00:15:33,169 --> 00:15:34,567
Take it where 
you can get it, right?

311
00:15:34,567 --> 00:15:36,369
Big inhale.

312
00:15:36,369 --> 00:15:40,306
Exhale, slow release 
of the knees to the earth.

313
00:15:41,374 --> 00:15:42,208
Good.

314
00:15:42,208 --> 00:15:44,177
From here, bring the tops 
of the feet to the ground.

315
00:15:44,177 --> 00:15:45,812
We're gonna walk the hands

316
00:15:45,812 --> 00:15:47,013
all the way up to the thighs,

317
00:15:47,013 --> 00:15:49,448
and we're gonna come 
to a kneeling position.

318
00:15:49,448 --> 00:15:51,517
If this is not great for you,

319
00:15:51,517 --> 00:15:52,985
you can do it on the belly,

320
00:15:52,985 --> 00:15:54,487
and that's where 
we're headed after this,

321
00:15:54,487 --> 00:15:55,688
so we'll meet you there.

322
00:15:56,556 --> 00:15:59,025
Alright, roll your 
sleeves up if you got 'em.

323
00:15:59,025 --> 00:16:02,254
Here we go, 
lengthen tailbone down.

324
00:16:02,254 --> 00:16:04,046
Lift heart up.

325
00:16:04,046 --> 00:16:06,933
Swim the fingertips around, 
spread the fingertips,

326
00:16:06,933 --> 00:16:09,902
and you're gonna 
interlace them behind your back.

327
00:16:09,902 --> 00:16:12,605
Knuckles drawn down 
towards the backs of the knees.

328
00:16:12,605 --> 00:16:14,106
Start to open up 
through the chest.

329
00:16:14,106 --> 00:16:16,042
Again, imagine 
you're pinching that pencil

330
00:16:16,042 --> 00:16:18,978
between your two scaps,
your shoulder blades.

331
00:16:18,978 --> 00:16:20,546
And then open up 
through the chest here

332
00:16:20,546 --> 00:16:22,782
as you draw the 
knuckles towards your heels.

333
00:16:24,450 --> 00:16:27,220
Close your eyes, relax your jaw.

334
00:16:27,220 --> 00:16:30,656
Maybe soft, easy movement 
here in the head and neck.

335
00:16:30,656 --> 00:16:33,359
We'll listen to 
your body and respond,

336
00:16:33,359 --> 00:16:36,194
sweetly, generously, kindly.

337
00:16:40,533 --> 00:16:43,402
Stay grounded by pressing 
into the tops of the feet.

338
00:16:43,402 --> 00:16:45,771
For one more breath, 
maybe you take your sternum up,

339
00:16:45,771 --> 00:16:48,641
your chest up, maybe 
you take your chin up,

340
00:16:48,641 --> 00:16:51,244
and then gaze back,
just for a hair.

341
00:16:51,244 --> 00:16:54,347
And then exhale to 
release everything, awesome.

342
00:16:54,347 --> 00:16:56,048
Shake the hands a little,

343
00:16:56,048 --> 00:16:58,584
maybe rotate the wrists 
one way and then the other.

344
00:17:01,320 --> 00:17:02,221
Awesome.

345
00:17:02,221 --> 00:17:03,556
We're gonna come 
onto the belly now,

346
00:17:03,556 --> 00:17:05,424
so come back to the hands,
hands kiss the earth.

347
00:17:05,424 --> 00:17:08,027
We walk the knees back,
just like we did before,

348
00:17:08,027 --> 00:17:09,896
and we're gonna 
lower onto the belly.

349
00:17:10,930 --> 00:17:13,199
This time we'll swim 
the fingertips around here,

350
00:17:13,199 --> 00:17:15,835
for Shalabhasana, 
opposite them on top,

351
00:17:15,835 --> 00:17:17,869
if you interlaced before.

352
00:17:17,869 --> 00:17:19,739
Knuckles are gonna 
draw towards the heels,

353
00:17:19,739 --> 00:17:21,773
and when you're 
ready, inhale in.

354
00:17:21,773 --> 00:17:24,210
Exhale, press in your foundation

355
00:17:24,210 --> 00:17:26,145
to lift up nice and low.

356
00:17:26,145 --> 00:17:28,013
So I'm not really 
coming to my max here

357
00:17:28,013 --> 00:17:30,483
and I'm keeping my 
feet on the ground.

358
00:17:30,483 --> 00:17:33,219
Press the pubic bone 
down into the earth.

359
00:17:33,219 --> 00:17:36,856
Lengthen the neck by 
tucking the chin slightly.

360
00:17:36,856 --> 00:17:38,925
Breathe here, feel 
your breath move in you,

361
00:17:38,925 --> 00:17:40,426
that rise and fall.

362
00:17:41,994 --> 00:17:44,096
Good, and then slowly,
on an exhale,

363
00:17:44,096 --> 00:17:45,765
release with control.

364
00:17:46,766 --> 00:17:48,768
Press back up to all fours,

365
00:17:48,768 --> 00:17:51,270
and bring the 
knees wide once again.

366
00:17:52,738 --> 00:17:54,807
On your next inhale, 
open up through the chest,

367
00:17:54,807 --> 00:17:57,076
send your right 
fingertips up towards the sky.

368
00:17:57,076 --> 00:17:58,844
Lean back, way back,

369
00:17:58,844 --> 00:18:01,180
and then on your exhale,
thread the needle,

370
00:18:01,180 --> 00:18:03,249
right arm underneath 
the bridge of the left arm.

371
00:18:03,249 --> 00:18:07,019
You're gonna really come,
or work to come onto

372
00:18:07,019 --> 00:18:08,955
the right ear, 
the right shoulder here.

373
00:18:08,955 --> 00:18:10,489
So you're wanting 
to feel a big stretch

374
00:18:10,489 --> 00:18:11,740
in the upper back body,

375
00:18:11,740 --> 00:18:13,492
and then a beautiful twist

376
00:18:13,492 --> 00:18:16,529
in the mid and lower back,
nice and easy.

377
00:18:16,529 --> 00:18:19,231
Legs are still firmly 
planted on the earth.

378
00:18:20,199 --> 00:18:21,667
If you wanna take 
a little bind here

379
00:18:21,667 --> 00:18:24,470
by bringing the left 
hand to the low back,

380
00:18:24,470 --> 00:18:27,606
or the front of the 
right hip crease, you can.

381
00:18:27,606 --> 00:18:29,957
Otherwise, keep 
the left elbow bent.

382
00:18:34,280 --> 00:18:36,248
Inhale in deeply here.

383
00:18:37,116 --> 00:18:40,019
Exhale, let everything go.
Empty, empty, empty.

384
00:18:40,703 --> 00:18:43,389
One more time, inhale.

385
00:18:43,389 --> 00:18:45,157
Good, on your exhale this time,

386
00:18:45,157 --> 00:18:46,792
come back through to center,

387
00:18:46,792 --> 00:18:48,327
and we'll take it 
to the other side.

388
00:18:48,327 --> 00:18:50,730
So big stretch of the 
left arm up and overhead,

389
00:18:50,730 --> 00:18:52,632
spread the left fingertips.

390
00:18:52,632 --> 00:18:55,701
And then exhale, 
thread the needle.

391
00:18:55,701 --> 00:19:00,206
Listen to your body as 
you move through the shape.

392
00:19:00,206 --> 00:19:03,876
So don't wait to listen 
'til once you've landed.

393
00:19:04,910 --> 00:19:07,346
Connect the dots.

394
00:19:07,346 --> 00:19:09,048
Connect the brain with the body.

395
00:19:12,151 --> 00:19:14,286
Find a version 
here that suits you.

396
00:19:14,286 --> 00:19:16,088
Maybe you take the bind.

397
00:19:16,088 --> 00:19:19,859
Think about spiraling 
your heart up towards the sky.

398
00:19:19,859 --> 00:19:22,261
Think about 
turning your left low ribs

399
00:19:22,261 --> 00:19:24,030
up towards the sky.

400
00:19:25,264 --> 00:19:27,666
Inhale in deeply here, breathe.

401
00:19:28,834 --> 00:19:30,669
Exhale, empty it out,

402
00:19:30,669 --> 00:19:33,406
listen to the 
sound of your breath.

403
00:19:33,406 --> 00:19:35,074
Good, inhale in.

404
00:19:36,976 --> 00:19:38,644
And exhale to slowly come

405
00:19:38,644 --> 00:19:42,114
all the way back 
through to center, awesome.

406
00:19:42,114 --> 00:19:44,283
Walk the knees in 
towards each other.

407
00:19:45,751 --> 00:19:49,088
We're gonna slowly swing the
legs to one side, any side.

408
00:19:49,088 --> 00:19:51,824
And then send your legs
out long in front of you.

409
00:19:52,825 --> 00:19:55,795
You can bend the knees as
generously as you like here.

410
00:19:55,795 --> 00:19:57,430
I encourage it.

411
00:19:57,430 --> 00:19:59,832
Inhale to reach all 
the way up towards the sky.

412
00:19:59,832 --> 00:20:01,574
And exhale to think up and over

413
00:20:01,574 --> 00:20:04,970
as you dive into a 
Seated Forward Fold.

414
00:20:04,970 --> 00:20:07,239
Maybe start with the knees bent.

415
00:20:07,239 --> 00:20:09,775
Feel free to lift 
your hips up if you like.

416
00:20:09,775 --> 00:20:11,469
And when you're ready,
rounding the head

417
00:20:11,469 --> 00:20:14,580
gently forward, 
a reverent bow.

418
00:20:14,580 --> 00:20:16,115
Bowing the mind intelligence

419
00:20:16,115 --> 00:20:18,551
in towards the 
body intelligence.

420
00:20:20,252 --> 00:20:22,888
And as always, I just 
like to remind everyone,

421
00:20:22,888 --> 00:20:24,590
if that resonates, 
great. If it doesn't,

422
00:20:24,590 --> 00:20:28,227
just leave it behind, and
take charge of your practice.

423
00:20:28,227 --> 00:20:32,331
Breathe deep, 
breathe full, slow breaths.

424
00:20:32,331 --> 00:20:34,300
Pay attention to the sensations.

425
00:20:35,534 --> 00:20:38,170
Maybe we work to 
straighten the legs in time.

426
00:20:38,170 --> 00:20:42,475
Maybe we can feel 
our body talking to us,

427
00:20:42,475 --> 00:20:44,877
and so we'll 
respond with more breath,

428
00:20:45,778 --> 00:20:47,313
more loving awareness.

429
00:20:50,116 --> 00:20:54,120
If you can, try to let the
weight of your head go here.

430
00:21:03,729 --> 00:21:06,632
See if you can feel 
the skin of your back

431
00:21:06,632 --> 00:21:08,768
stretch as you breathe in.

432
00:21:09,835 --> 00:21:13,078
And then gently, softly 
retract as you breathe out.

433
00:21:15,608 --> 00:21:18,410
Again, big expansion 
as you breathe in.

434
00:21:21,147 --> 00:21:24,817
Good, and then softening 
as you breathe out.

435
00:21:25,668 --> 00:21:27,453
Take one more on your own here.

436
00:21:33,759 --> 00:21:37,163
And then slowly release.

437
00:21:37,163 --> 00:21:39,632
Awesome work.

438
00:21:39,632 --> 00:21:42,735
We're gonna bring the knees up,
feet come to the mat.

439
00:21:42,735 --> 00:21:44,904
Bring your bum 
closer towards your heels.

440
00:21:46,338 --> 00:21:48,140
Take a deep breath in.

441
00:21:48,140 --> 00:21:51,143
As you exhale, slowly 
bring the knees to one side

442
00:21:51,143 --> 00:21:52,587
and then the other,
and then you're just gonna

443
00:21:52,587 --> 00:21:54,346
use this little 
windshield wiper effect

444
00:21:54,346 --> 00:21:56,882
to come all the 
way down to your back.

445
00:21:56,882 --> 00:22:00,252
So that's gonna 
give you a little scooch

446
00:22:00,252 --> 00:22:01,687
of the bum down,
when your ready,

447
00:22:01,687 --> 00:22:03,022
come onto your back.

448
00:22:04,757 --> 00:22:07,693
We'll hug both knees into
the chest when you get there,

449
00:22:07,693 --> 00:22:11,425
and take the deepest 
breath you've taken in all day.

450
00:22:13,332 --> 00:22:14,333
Little lower back love.

451
00:22:14,333 --> 00:22:16,735
You can draw 
circles with the knees.

452
00:22:16,735 --> 00:22:18,437
You can rock 
gently side to side,

453
00:22:18,437 --> 00:22:20,105
or if you're enjoying

454
00:22:20,105 --> 00:22:22,041
kind of residing in 
the stillness today,

455
00:22:22,041 --> 00:22:25,377
with just some deep, 
full breathing, do that.

456
00:22:25,377 --> 00:22:27,456
Listen, find what feels good.

457
00:22:38,303 --> 00:22:42,094
Good, then bring your 
left leg to the ground.

458
00:22:42,094 --> 00:22:44,430
Cross your right 
ankle over your left.

459
00:22:44,430 --> 00:22:45,898
Go ahead and 
thread the needle here,

460
00:22:45,898 --> 00:22:47,967
and we're gonna open up the hips

461
00:22:47,967 --> 00:22:51,203
by just taking a 
gentle Reclined Pigeon.

462
00:22:51,203 --> 00:22:52,705
Keep the feet active.

463
00:22:53,939 --> 00:22:56,775
Again, extend the left leg,
if you like.

464
00:22:56,775 --> 00:22:58,143
Otherwise, keep it bent

465
00:22:58,143 --> 00:23:00,980
at a nice 90 degree angle.

466
00:23:02,815 --> 00:23:04,650
Breathing deep. 
Using this time

467
00:23:04,650 --> 00:23:08,754
to check in with some 
loving, active breaths.

468
00:23:09,922 --> 00:23:12,057
Move the energy.

469
00:23:12,057 --> 00:23:14,093
Calm the nervous system.

470
00:23:15,261 --> 00:23:17,863
Focus the brain 
and body inward,

471
00:23:17,863 --> 00:23:22,868
so that you can perform, 
create, be your best.

472
00:23:24,036 --> 00:23:26,639
Alright, let the 
left leg go down.

473
00:23:26,639 --> 00:23:28,941
Continue to bring the right toes

474
00:23:28,941 --> 00:23:30,676
over towards the front 
left corner of your mat.

475
00:23:30,676 --> 00:23:32,044
And then we're 
gonna shift the hips

476
00:23:32,044 --> 00:23:34,013
to the right side of the mat,

477
00:23:34,013 --> 00:23:35,748
so peek at me 
here if you need to.

478
00:23:36,615 --> 00:23:37,983
And then just allow the knees

479
00:23:37,983 --> 00:23:39,852
to fall gently to the left.

480
00:23:39,852 --> 00:23:42,221
You can open the arms out,
cactus arms,

481
00:23:42,221 --> 00:23:44,657
or maybe a W shape here.

482
00:23:46,058 --> 00:23:48,527
W, for the writers.

483
00:23:48,527 --> 00:23:50,396
Just kidding, 
super nerdy (chuckles).

484
00:23:50,396 --> 00:23:52,932
Take a deep breath in.

485
00:23:52,932 --> 00:23:54,667
And exhale to come back, right?

486
00:23:55,601 --> 00:23:57,469
You gotta say the bad ideas too.

487
00:23:57,469 --> 00:23:59,254
You gotta just get 'em all out.

488
00:24:00,472 --> 00:24:01,373
And second side,

489
00:24:01,373 --> 00:24:04,810
cross the left 
ankle over the right leg.

490
00:24:04,810 --> 00:24:06,812
Thread the needle here.

491
00:24:08,080 --> 00:24:10,649
Find soft, easy movement,
if it feels good.

492
00:24:15,621 --> 00:24:18,891
Extend the leg, bend the knee.

493
00:24:21,060 --> 00:24:21,892
Inhale in.

494
00:24:21,892 --> 00:24:24,363
Exhale, right foot
comes to the earth.

495
00:24:24,363 --> 00:24:26,332
We continue to 
cross the left leg over

496
00:24:26,332 --> 00:24:29,368
as if you're sitting 
cross-legged at a desk,

497
00:24:29,368 --> 00:24:31,103
and then we're 
gonna bring the hips over

498
00:24:31,103 --> 00:24:32,438
towards the 
left side of the mat.

499
00:24:32,438 --> 00:24:34,106
Peek at me if you need to.

500
00:24:34,106 --> 00:24:37,009
And then allow the 
knees to fall over.

501
00:24:38,277 --> 00:24:42,481
Alright, maybe a W here,

502
00:24:42,481 --> 00:24:45,684
with bent elbows, 
maybe cactus arms.

503
00:24:45,684 --> 00:24:47,319
Close your eyes.

504
00:24:48,821 --> 00:24:50,789
As you breathe, think down,

505
00:24:50,789 --> 00:24:52,124
downward directional breath

506
00:24:52,124 --> 00:24:54,660
as you breathe in, 
into the belly.

507
00:24:55,627 --> 00:24:58,897
Right to that root chakra,
the base of the spine,

508
00:24:58,897 --> 00:24:59,798
and then as you breathe out,

509
00:24:59,798 --> 00:25:01,033
let it travel up and out

510
00:25:01,033 --> 00:25:02,701
through the nose or mouth.

511
00:25:14,313 --> 00:25:16,248
Good, inhale in.

512
00:25:16,248 --> 00:25:20,152
Exhale slowly, unravel 
everything back to center.

513
00:25:21,153 --> 00:25:21,987
Beautiful.

514
00:25:21,987 --> 00:25:24,022
From here, you're gonna 
bring the feet to the ground,

515
00:25:24,022 --> 00:25:26,592
bring your hands 
underneath your bum.

516
00:25:26,592 --> 00:25:28,327
Walk the elbows in,

517
00:25:28,327 --> 00:25:29,995
so your bum 
should be on your wrists,

518
00:25:29,995 --> 00:25:31,630
spread your palms wide.

519
00:25:32,598 --> 00:25:35,033
Then extend the legs out long.

520
00:25:35,033 --> 00:25:37,970
This is good for the wrists, 
the forearms, the hands.

521
00:25:37,970 --> 00:25:41,373
If you're wanting to just do
the more therapeutic version,

522
00:25:41,373 --> 00:25:42,541
walk the heels together

523
00:25:42,541 --> 00:25:44,843
and just stay 
on your hands here.

524
00:25:44,843 --> 00:25:47,212
If you wanna add a 
little level of core,

525
00:25:47,212 --> 00:25:50,082
we're gonna inhale 
just one leg up here.

526
00:25:50,082 --> 00:25:52,651
Exhale, switch,
scissoring the legs.

527
00:25:55,254 --> 00:25:56,522
Keep it going.

528
00:25:56,522 --> 00:25:59,124
Keep rooting 
through your knuckles.

529
00:26:00,346 --> 00:26:02,928
Pressing into the fingerprints.

530
00:26:04,129 --> 00:26:06,398
Nice and easy.

531
00:26:06,398 --> 00:26:09,101
One leg up, one leg down.

532
00:26:09,101 --> 00:26:10,803
Scissoring.

533
00:26:10,803 --> 00:26:12,771
And then if you 
wanna challenge yourself,

534
00:26:12,771 --> 00:26:14,039
bring both legs low,

535
00:26:14,039 --> 00:26:16,375
and for this last bit,
we'll kick the legs,

536
00:26:16,375 --> 00:26:19,545
kick, kick, kick, 
low scissors, for five.

537
00:26:19,545 --> 00:26:22,214
You got this, four.
Claw through the fingertips,

538
00:26:22,214 --> 00:26:24,316
three, two, 
you're doing awesome.

539
00:26:24,316 --> 00:26:26,785
On the one, hug the knees in,

540
00:26:26,785 --> 00:26:29,455
release the arms, 
bring them to the shins,

541
00:26:29,455 --> 00:26:31,723
squeeze everything in, in, in.

542
00:26:32,878 --> 00:26:35,594
And exhale, let it go,

543
00:26:35,594 --> 00:26:37,629
bring the feet as 
wide as your yoga mat,

544
00:26:37,629 --> 00:26:39,998
knees come in 
towards each other,

545
00:26:39,998 --> 00:26:42,501
to rest together.

546
00:26:42,501 --> 00:26:45,771
Ending in this 
constructive resting posture

547
00:26:45,771 --> 00:26:47,739
where we will close our eyes,

548
00:26:47,739 --> 00:26:50,442
let the hands rest 
gently wherever feels good.

549
00:26:51,610 --> 00:26:54,179
Should feel a nice little 
compression in the sacrum.

550
00:26:54,179 --> 00:26:55,247
Everything is relaxed.

551
00:26:55,247 --> 00:26:56,482
You're not holding anything.

552
00:26:56,482 --> 00:26:58,550
So if your knees 
are not touching,

553
00:26:58,550 --> 00:27:00,051
bring them together here.

554
00:27:01,820 --> 00:27:03,889
Alright, close your eyes.

555
00:27:05,988 --> 00:27:07,865
And quietly,

556
00:27:09,984 --> 00:27:11,614
if you're willing,

557
00:27:12,264 --> 00:27:14,263
quietly repeat this

558
00:27:14,263 --> 00:27:18,250
affirmation to yourself.

559
00:27:18,250 --> 00:27:19,437
Keep breathing.

560
00:27:22,708 --> 00:27:24,009
Repeat after me.

561
00:27:27,045 --> 00:27:28,380
When I sit down.

562
00:27:35,521 --> 00:27:36,855
When I sit down.

563
00:27:41,860 --> 00:27:44,756
Ideas flow freely.

564
00:27:48,734 --> 00:27:52,597
Ideas flow freely.

565
00:27:57,242 --> 00:27:58,610
Keep breathing.

566
00:27:58,610 --> 00:27:59,912
Repeat after me.

567
00:28:01,079 --> 00:28:02,530
When I sit down.

568
00:28:05,217 --> 00:28:09,523
My ideas flow freely.

569
00:28:17,963 --> 00:28:20,465
Inhale to bring palms together.

570
00:28:20,465 --> 00:28:22,668
Go ahead and draw your 
thumbs up to the third eye.

571
00:28:22,668 --> 00:28:24,436
Exhale here.

572
00:28:24,436 --> 00:28:27,139
Thank you for 
joining me for this practice.

573
00:28:27,139 --> 00:28:28,941
Let me know how it goes for you,

574
00:28:28,941 --> 00:28:31,944
in the comment 
section down below.

575
00:28:31,944 --> 00:28:34,513
Sit down, 
write us a little note,

576
00:28:34,513 --> 00:28:37,816
and together we can share 
and cheerlead each other.

577
00:28:37,816 --> 00:28:39,206
Have each other's back.

578
00:28:41,353 --> 00:28:43,822
One final breath in.

579
00:28:43,822 --> 00:28:46,717
And we'll close this 
practice by whispering

580
00:28:46,717 --> 00:28:48,667
Namaste.

581
00:28:49,505 --> 00:28:54,556
(upbeat music)