1
00:00:00,120 --> 00:00:01,589
what's up everyone welcome to yoga with

2
00:00:01,589 --> 00:00:03,389
Adriene today we have an awesome quick

3
00:00:03,389 --> 00:00:04,830
simple sequence that you can do

4
00:00:04,830 --> 00:00:07,350
practically anywhere so a lot of us just

5
00:00:07,350 --> 00:00:09,300
did the 30 days of yoga which is still

6
00:00:09,300 --> 00:00:11,250
available if you want to do it and we're

7
00:00:11,250 --> 00:00:13,170
wondering you know how do we maintain

8
00:00:13,170 --> 00:00:15,179
this motivation and stick to our yoga

9
00:00:15,179 --> 00:00:17,010
every day so hopefully this guy will be

10
00:00:17,010 --> 00:00:18,690
in your back pocket literally you can

11
00:00:18,690 --> 00:00:19,980
keep it on your phone you can do the

12
00:00:19,980 --> 00:00:21,180
sequence on your phone you don't need a

13
00:00:21,180 --> 00:00:23,039
yoga mat you don't need your fancy yoga

14
00:00:23,039 --> 00:00:25,019
pants you can do this in your office

15
00:00:25,019 --> 00:00:27,240
break room or in your office or in a

16
00:00:27,240 --> 00:00:29,789
closet or if you have time at home this

17
00:00:29,789 --> 00:00:31,710
is a great quick little sequence to

18
00:00:31,710 --> 00:00:33,510
sneak in when you want to find what

19
00:00:33,510 --> 00:00:36,630
feels good and tend to yo'self also

20
00:00:36,630 --> 00:00:38,040
stick around after the sequence I have a

21
00:00:38,040 --> 00:00:41,180
little treat for you to aid in your

22
00:00:41,180 --> 00:00:45,719
lunchtime pleasures anyway let's hop on

23
00:00:45,719 --> 00:00:47,070
the mat or you don't need a mat let's

24
00:00:47,070 --> 00:00:49,590
hop on our feet and get moving all right

25
00:00:49,590 --> 00:00:52,680
so to begin today we're going to come to

26
00:00:52,680 --> 00:00:55,860
a nice wide stance maybe about hip width

27
00:00:55,860 --> 00:01:00,180
apart or just a little bit wider look

28
00:01:00,180 --> 00:01:01,320
like I was getting ready for something

29
00:01:01,320 --> 00:01:03,000
they're just cleaning off my mat toes

30
00:01:03,000 --> 00:01:05,970
are pointing forward and as I said

31
00:01:05,970 --> 00:01:07,350
before you can practice this without a

32
00:01:07,350 --> 00:01:09,330
mat but definitely take your shoes off

33
00:01:09,330 --> 00:01:10,619
so if you're sneaking this in it your

34
00:01:10,619 --> 00:01:15,030
office or you just ran into a nice quiet

35
00:01:15,030 --> 00:01:17,189
room for a quick yoga break take off

36
00:01:17,189 --> 00:01:19,140
your shoes maybe take off your socks and

37
00:01:19,140 --> 00:01:21,240
go ahead and take a look down at your

38
00:01:21,240 --> 00:01:25,380
feet here for just a moment maybe

39
00:01:25,380 --> 00:01:27,840
lifting the toes and pressing into all

40
00:01:27,840 --> 00:01:29,700
four corners of the feet so we can think

41
00:01:29,700 --> 00:01:32,640
about pressing into the ball joint of

42
00:01:32,640 --> 00:01:34,890
the big toe pressing into the ball joint

43
00:01:34,890 --> 00:01:37,439
of the pinky toe and then anchoring down

44
00:01:37,439 --> 00:01:39,659
through the back two corners of the heel

45
00:01:39,659 --> 00:01:42,630
then you can release the toes down and

46
00:01:42,630 --> 00:01:45,210
we'll stand up nice and tall and nothing

47
00:01:45,210 --> 00:01:46,920
fancy here we're going to inhale squeeze

48
00:01:46,920 --> 00:01:49,079
the shoulders up to the ears breathe and

49
00:01:49,079 --> 00:01:52,560
deep and on an exhale slowly dropping

50
00:01:52,560 --> 00:01:54,360
the shoulders down fingertips towards

51
00:01:54,360 --> 00:01:55,920
the earth mmm

52
00:01:55,920 --> 00:01:58,250
here we go again inhale squeeze

53
00:01:58,250 --> 00:02:02,880
shoulders to ears and exhale releasing

54
00:02:02,880 --> 00:02:04,710
them down now we're going to close the

55
00:02:04,710 --> 00:02:06,570
eyes and keep this going so you can take

56
00:02:06,570 --> 00:02:10,008
a look or take your gaze off the video

57
00:02:10,008 --> 00:02:13,189
and continue this motion moving with the

58
00:02:13,189 --> 00:02:17,480
breath inhaling squeezing up and then

59
00:02:17,480 --> 00:02:20,239
exhaling dropping the fingertips down

60
00:02:20,239 --> 00:02:22,129
shoulders down down down

61
00:02:22,129 --> 00:02:26,569
keep it going inhale squeeze and exhale

62
00:02:26,569 --> 00:02:28,879
shoulder blades maybe begin to drawl

63
00:02:28,879 --> 00:02:31,340
together as we anchor shoulders

64
00:02:31,340 --> 00:02:34,280
fingertips down keep it going with your

65
00:02:34,280 --> 00:02:42,200
breath and then you can add your own

66
00:02:42,200 --> 00:02:43,579
little flavor to this so maybe it's

67
00:02:43,579 --> 00:02:45,620
circles if you're feeling kind of sleepy

68
00:02:45,620 --> 00:02:49,099
and soft or maybe you've had kind of a

69
00:02:49,099 --> 00:02:50,690
frustrating day or just an active day

70
00:02:50,690 --> 00:02:53,930
and your energy or Chi is already kind

71
00:02:53,930 --> 00:02:56,389
of high you might speed it up inhaling

72
00:02:56,389 --> 00:03:02,420
and dropping on the exhale like so or

73
00:03:02,420 --> 00:03:04,700
nice smooth circles so let's take a

74
00:03:04,700 --> 00:03:08,540
couple more rounds here a lot of us

75
00:03:08,540 --> 00:03:11,150
carry right this tension in the neck and

76
00:03:11,150 --> 00:03:14,329
shoulders and even just you know you

77
00:03:14,329 --> 00:03:15,530
wake up on the wrong side of the bed and

78
00:03:15,530 --> 00:03:18,500
that can begin to collect really fast in

79
00:03:18,500 --> 00:03:21,530
the neck and shoulders and so we're

80
00:03:21,530 --> 00:03:25,840
going to release it right here right now

81
00:03:25,840 --> 00:03:28,010
cold draw the palms together at the

82
00:03:28,010 --> 00:03:29,419
heart now and just let the shoulders

83
00:03:29,419 --> 00:03:32,419
release we can keep the feet where they

84
00:03:32,419 --> 00:03:35,299
are or perhaps now you bring the feet

85
00:03:35,299 --> 00:03:37,730
together just kind of checking in with

86
00:03:37,730 --> 00:03:39,340
our balance and stability today

87
00:03:39,340 --> 00:03:41,359
spreading the toes once again you might

88
00:03:41,359 --> 00:03:43,669
lift them spread them and then press

89
00:03:43,669 --> 00:03:45,470
into all four corners of the feet we

90
00:03:45,470 --> 00:03:47,959
come to what we might refer to as some a

91
00:03:47,959 --> 00:03:50,599
steep D he here four-part equal standing

92
00:03:50,599 --> 00:03:53,449
and if you're like what you might check

93
00:03:53,449 --> 00:03:56,720
out that video we have a video just for

94
00:03:56,720 --> 00:03:59,180
that a cute silent video stand up nice

95
00:03:59,180 --> 00:04:01,340
and tall here lift your sternum to your

96
00:04:01,340 --> 00:04:04,760
thumbs and find a nice long smooth

97
00:04:04,760 --> 00:04:08,449
conscious breath so the most important

98
00:04:08,449 --> 00:04:10,250
thing of this little yoga break for me

99
00:04:10,250 --> 00:04:12,139
is just taking a moment just a moment

100
00:04:12,139 --> 00:04:13,790
we're not going to be here long to slow

101
00:04:13,790 --> 00:04:17,510
down and to breathe deep a little

102
00:04:17,510 --> 00:04:21,529
self-love moment taking this time

103
00:04:21,529 --> 00:04:24,260
to connect with the breath with your

104
00:04:24,260 --> 00:04:28,040
energy and nurture yourself kind of take

105
00:04:28,040 --> 00:04:30,980
care of yourself so that you can take

106
00:04:30,980 --> 00:04:33,190
care of others right

107
00:04:33,190 --> 00:04:36,200
putting your oxygen mask on first and

108
00:04:36,200 --> 00:04:40,760
then taking care of others tending to

109
00:04:40,760 --> 00:04:44,930
your energy your energetic health so

110
00:04:44,930 --> 00:04:47,510
that you can do beautiful loving nice

111
00:04:47,510 --> 00:04:50,150
things for others maybe you make someone

112
00:04:50,150 --> 00:04:53,900
lunch after your yoga break maybe you

113
00:04:53,900 --> 00:04:59,840
leave someone a little love note so just

114
00:04:59,840 --> 00:05:01,910
a moment more here finding a nice

115
00:05:01,910 --> 00:05:09,050
extended inhale I may be playing with

116
00:05:09,050 --> 00:05:18,020
pushing that exhale extra-long awesome

117
00:05:18,020 --> 00:05:20,690
then we'll drop the fingertips down and

118
00:05:20,690 --> 00:05:22,130
take a deep breath and as you reach all

119
00:05:22,130 --> 00:05:24,490
the way up towards the sky nice and tall

120
00:05:24,490 --> 00:05:26,750
again if you're feeling a little like

121
00:05:26,750 --> 00:05:28,400
willow today you can come back to that

122
00:05:28,400 --> 00:05:29,750
wide stance where we're at so you have

123
00:05:29,750 --> 00:05:31,610
two options here to kind of zip the

124
00:05:31,610 --> 00:05:33,770
energy of the legs together or to press

125
00:05:33,770 --> 00:05:36,830
into the feet hip width apart really

126
00:05:36,830 --> 00:05:38,780
drawing energy up from the arches of the

127
00:05:38,780 --> 00:05:41,479
feet either way we lengthen the tailbone

128
00:05:41,479 --> 00:05:44,030
down and we find some of our Bundys if

129
00:05:44,030 --> 00:05:46,340
you're familiar some of these locks that

130
00:05:46,340 --> 00:05:48,530
we play within the body may be mula

131
00:05:48,530 --> 00:05:50,150
bandha drawing energy up from the pelvic

132
00:05:50,150 --> 00:05:50,630
floor

133
00:05:50,630 --> 00:05:53,660
maybe you Deanna bundle to spine and if

134
00:05:53,660 --> 00:05:56,120
you're just like what-what don't worry

135
00:05:56,120 --> 00:05:57,560
check out the foundations of yoga but

136
00:05:57,560 --> 00:06:00,620
really it's just about connecting to the

137
00:06:00,620 --> 00:06:02,240
energetic body so you can really do no

138
00:06:02,240 --> 00:06:04,700
wrong here the awareness is key we

139
00:06:04,700 --> 00:06:07,300
inhale spread the fingertips wide and

140
00:06:07,300 --> 00:06:10,900
exhale out through the mouth

141
00:06:11,200 --> 00:06:13,460
inhaling again press into your feet

142
00:06:13,460 --> 00:06:15,520
maybe draw a line with the nose look up

143
00:06:15,520 --> 00:06:19,070
and exhale out through the mouth drop

144
00:06:19,070 --> 00:06:19,970
your shoulders down

145
00:06:19,970 --> 00:06:21,710
maybe widen the hands a little bit draw

146
00:06:21,710 --> 00:06:23,780
your pinkies towards the front deep

147
00:06:23,780 --> 00:06:27,020
breath in and exhale out through the

148
00:06:27,020 --> 00:06:30,919
mouth let it go awesome take your right

149
00:06:30,919 --> 00:06:33,289
hand to your left wrist press into your

150
00:06:33,289 --> 00:06:34,460
left foot

151
00:06:34,460 --> 00:06:36,380
as you teeter-totter to the right side

152
00:06:36,380 --> 00:06:38,360
body stretch right shoulder comes

153
00:06:38,360 --> 00:06:39,860
underneath your deep breath in and

154
00:06:39,860 --> 00:06:42,889
exhale back to Center take your left

155
00:06:42,889 --> 00:06:47,240
hand to your right right wrist say that

156
00:06:47,240 --> 00:06:48,080
five times fast

157
00:06:48,080 --> 00:06:50,900
right wrist right wrist and we stretch

158
00:06:50,900 --> 00:06:53,120
it out draw your left shoulder

159
00:06:53,120 --> 00:06:54,710
underneath open your heart up towards

160
00:06:54,710 --> 00:06:58,759
the sky deep breath and exhale back to

161
00:06:58,759 --> 00:07:02,150
Center cool rain it down interlace the

162
00:07:02,150 --> 00:07:05,509
fingertips behind again feet hip-width

163
00:07:05,509 --> 00:07:09,110
apart or flush together we press into

164
00:07:09,110 --> 00:07:11,660
our foundation open up the chest here

165
00:07:11,660 --> 00:07:14,180
deep breath in draw the knuckles down

166
00:07:14,180 --> 00:07:16,759
and away and then maybe just a little

167
00:07:16,759 --> 00:07:19,580
free play time here with the neck with

168
00:07:19,580 --> 00:07:28,900
the nose may be nodding yes or no

169
00:07:31,820 --> 00:07:36,820
and maybe a couple circles around in

170
00:07:43,020 --> 00:07:45,220
great if that's all you have time for

171
00:07:45,220 --> 00:07:46,990
take a moment here to bow your head to

172
00:07:46,990 --> 00:07:49,090
your hands press the palms together and

173
00:07:49,090 --> 00:07:51,040
set an intention for the rest of your

174
00:07:51,040 --> 00:07:52,390
day give thanks for the lunch you're

175
00:07:52,390 --> 00:07:54,340
about to have if you have more time

176
00:07:54,340 --> 00:07:57,550
let's continue on by reaching the

177
00:07:57,550 --> 00:07:59,890
fingertips up way high full body stretch

178
00:07:59,890 --> 00:08:02,170
again and this time on an exhale bend

179
00:08:02,170 --> 00:08:04,870
your knees generously and weave forward

180
00:08:04,870 --> 00:08:08,460
fold so little goes a long way here

181
00:08:08,460 --> 00:08:11,410
taking a moment to breathe in and out

182
00:08:11,410 --> 00:08:14,650
through the nose go ahead and let it out

183
00:08:14,650 --> 00:08:15,970
through the mouth whenever you feel

184
00:08:15,970 --> 00:08:18,550
inspired here having a little

185
00:08:18,550 --> 00:08:21,370
conversation with yourself with your

186
00:08:21,370 --> 00:08:24,400
breath we stretch it out maybe grab the

187
00:08:24,400 --> 00:08:30,490
elbows here you know what to do then on

188
00:08:30,490 --> 00:08:33,640
an inhale we'll inhale lift up to a flat

189
00:08:33,640 --> 00:08:36,970
back position follow your breath find

190
00:08:36,970 --> 00:08:39,490
nice length here and then on your exhale

191
00:08:39,490 --> 00:08:44,500
so follow your breath take it down great

192
00:08:44,500 --> 00:08:45,670
we'll bring the fingertips to the mat

193
00:08:45,670 --> 00:08:48,550
and slide the right toes back lower your

194
00:08:48,550 --> 00:08:49,690
right knee and just take a couple

195
00:08:49,690 --> 00:08:53,830
moments to breathe here you might Rock

196
00:08:53,830 --> 00:08:57,330
front back you might widen your stance

197
00:08:57,330 --> 00:08:59,740
make sure that this front knee isn't

198
00:08:59,740 --> 00:09:02,260
extending over this front ankle let's

199
00:09:02,260 --> 00:09:04,480
keep it nice and stacked and we find a

200
00:09:04,480 --> 00:09:07,150
little movement if it feels right and

201
00:09:07,150 --> 00:09:10,270
your attire allows you might lift your

202
00:09:10,270 --> 00:09:16,140
back knee up oh yeah

203
00:09:16,140 --> 00:09:19,240
and then we'll plant the palms and slide

204
00:09:19,240 --> 00:09:20,770
the left toes back to our one and only

205
00:09:20,770 --> 00:09:22,540
plank we're going to do here stretch the

206
00:09:22,540 --> 00:09:25,600
calves here by peddling the feet press

207
00:09:25,600 --> 00:09:27,430
away from the earth so don't collapse

208
00:09:27,430 --> 00:09:28,990
here but really press away from the

209
00:09:28,990 --> 00:09:31,090
earth draw your navel up breathe breathe

210
00:09:31,090 --> 00:09:36,370
breathe and then we'll send the sit

211
00:09:36,370 --> 00:09:37,900
bones up and back to a downward facing

212
00:09:37,900 --> 00:09:41,110
dog man we're going to fill three

213
00:09:41,110 --> 00:09:44,050
breaths here so how you feel that fill

214
00:09:44,050 --> 00:09:47,050
them feel them to is entirely up to you

215
00:09:47,050 --> 00:09:50,140
you might pedal the feet you might come

216
00:09:50,140 --> 00:09:51,510
to a beautiful place of stillness

217
00:09:51,510 --> 00:09:55,180
grounding you might press into your

218
00:09:55,180 --> 00:09:57,520
goals you might bend the knees

219
00:09:57,520 --> 00:09:58,560
generously

220
00:09:58,560 --> 00:10:01,390
everyone melt your heart back fill your

221
00:10:01,390 --> 00:10:04,030
three breaths with love a little

222
00:10:04,030 --> 00:10:09,910
lunchtime love a little gratitude

223
00:10:09,910 --> 00:10:12,670
and then after your three breaths we're

224
00:10:12,670 --> 00:10:14,170
going to step the right foot up into our

225
00:10:14,170 --> 00:10:17,650
lunge and lower the left knee down okay

226
00:10:17,650 --> 00:10:19,210
same thing as before here we just take a

227
00:10:19,210 --> 00:10:21,820
little moment to explore where are you

228
00:10:21,820 --> 00:10:29,740
sore where are you tight playing in this

229
00:10:29,740 --> 00:10:33,250
low lunge and we can always keep that

230
00:10:33,250 --> 00:10:36,520
left knee down or if your body's feeling

231
00:10:36,520 --> 00:10:39,010
it you might lift it up for a moment or

232
00:10:39,010 --> 00:10:42,100
two filling these moments with full deep

233
00:10:42,100 --> 00:10:50,170
breaths and then we'll send that left

234
00:10:50,170 --> 00:10:52,750
foot back in taking a couple steps or

235
00:10:52,750 --> 00:10:54,940
one big step all the way up back to that

236
00:10:54,940 --> 00:10:59,560
forward full great inhale halfway lift

237
00:10:59,560 --> 00:11:04,480
once again and exhale bow awesome we're

238
00:11:04,480 --> 00:11:05,620
going to bring the fingertips to the mat

239
00:11:05,620 --> 00:11:08,680
and now we're going to widen the feet

240
00:11:08,680 --> 00:11:10,300
toes are going to turn out left to right

241
00:11:10,300 --> 00:11:11,470
and we're going to squat back down

242
00:11:11,470 --> 00:11:13,540
hopefully you didn't wear a miniskirt to

243
00:11:13,540 --> 00:11:14,110
work today

244
00:11:14,110 --> 00:11:17,320
just kidding and we're going to come to

245
00:11:17,320 --> 00:11:19,570
a little yogic squat so this this might

246
00:11:19,570 --> 00:11:21,160
seem a little far-fetched but you really

247
00:11:21,160 --> 00:11:22,990
can do this anywhere and again we don't

248
00:11:22,990 --> 00:11:24,580
need the yoga mat we can just kind of

249
00:11:24,580 --> 00:11:26,440
drop to our feet it's great if you're

250
00:11:26,440 --> 00:11:28,360
not wearing shoes here to kind of

251
00:11:28,360 --> 00:11:31,840
stretch the poor blocks of feet that we

252
00:11:31,840 --> 00:11:34,900
stand on that we walk on if you are in a

253
00:11:34,900 --> 00:11:36,520
more comfy place and you do have your

254
00:11:36,520 --> 00:11:38,470
stretchy pants on or something you might

255
00:11:38,470 --> 00:11:40,810
come to a little Milazzo no variation

256
00:11:40,810 --> 00:11:45,280
here so often we skip yoga practice

257
00:11:45,280 --> 00:11:46,270
because we don't have the right clothes

258
00:11:46,270 --> 00:11:47,530
on we don't have enough time or like

259
00:11:47,530 --> 00:11:49,060
there's all these excuses right I know I

260
00:11:49,060 --> 00:11:50,980
do it too but here we may kind of no

261
00:11:50,980 --> 00:11:53,230
excuse even if you're here just playing

262
00:11:53,230 --> 00:11:54,460
with your feet if you did wear that

263
00:11:54,460 --> 00:11:57,670
miniskirt to work today it's not very

264
00:11:57,670 --> 00:12:02,860
feminist of me I'm just playing you know

265
00:12:02,860 --> 00:12:05,910
you know I'm a Hepburn pant wearing

266
00:12:05,910 --> 00:12:08,910
anyway

267
00:12:09,889 --> 00:12:12,300
try out to be too silly on the first

268
00:12:12,300 --> 00:12:15,240
video that can be here but it's a little

269
00:12:15,240 --> 00:12:18,000
lunch break yoga so we can have some fun

270
00:12:18,000 --> 00:12:20,310
take one more breath wherever you are my

271
00:12:20,310 --> 00:12:22,860
friends nice conscious full nourishing

272
00:12:22,860 --> 00:12:25,800
breath in and then on your exhale gently

273
00:12:25,800 --> 00:12:28,589
release okay we're going to come to

274
00:12:28,589 --> 00:12:30,810
seated here I'm going to send the legs

275
00:12:30,810 --> 00:12:33,810
out nice and long take a deep breath in

276
00:12:33,810 --> 00:12:36,569
sit up nice and tall as you exhale hug

277
00:12:36,569 --> 00:12:38,630
that right knee all the way up and in

278
00:12:38,630 --> 00:12:40,920
okay this is a little moment for the

279
00:12:40,920 --> 00:12:43,920
hips it's going to be yummy so you might

280
00:12:43,920 --> 00:12:46,529
just take your foot and cradle it like a

281
00:12:46,529 --> 00:12:50,819
baby here if your body allows you might

282
00:12:50,819 --> 00:12:53,040
even take your foot into this kind of

283
00:12:53,040 --> 00:12:55,019
hook of your elbow and cradle it even

284
00:12:55,019 --> 00:12:56,550
more if you're new to the practice

285
00:12:56,550 --> 00:12:59,130
you'll be surprised how quickly this

286
00:12:59,130 --> 00:13:01,410
will stretch with regular practice so if

287
00:13:01,410 --> 00:13:02,819
you're new and you're like this is all I

288
00:13:02,819 --> 00:13:04,319
got right here a little toe movement

289
00:13:04,319 --> 00:13:06,829
that's great just check in with the hip

290
00:13:06,829 --> 00:13:10,130
you can also Rock a little front to back

291
00:13:10,130 --> 00:13:12,389
so to each his own here sit up nice and

292
00:13:12,389 --> 00:13:15,120
tall and we're going to take it into a

293
00:13:15,120 --> 00:13:16,980
twist so we'll release the right foot to

294
00:13:16,980 --> 00:13:18,959
the ground inhale send the left

295
00:13:18,959 --> 00:13:20,850
fingertips up high high high stretch

296
00:13:20,850 --> 00:13:22,500
through the left side body and then

297
00:13:22,500 --> 00:13:24,720
we'll turn towards the right side moving

298
00:13:24,720 --> 00:13:27,779
into a gentle twist nice long smooth

299
00:13:27,779 --> 00:13:29,339
deep breaths sweeping up and down the

300
00:13:29,339 --> 00:13:32,610
spine here really gentle really yummy as

301
00:13:32,610 --> 00:13:35,639
we breathe in and out and then we'll

302
00:13:35,639 --> 00:13:36,779
release back to Center

303
00:13:36,779 --> 00:13:38,250
and we'll do the same thing on the other

304
00:13:38,250 --> 00:13:40,189
side so we'll take a deep breath in and

305
00:13:40,189 --> 00:13:43,649
exhale hug Heol left knee up into your

306
00:13:43,649 --> 00:13:46,290
heart and in your own time we come to

307
00:13:46,290 --> 00:13:48,240
check in with this left hip it's a

308
00:13:48,240 --> 00:13:50,880
little movement here this is also just

309
00:13:50,880 --> 00:13:52,439
giving us a moment to sit up nice and

310
00:13:52,439 --> 00:13:59,430
tall and to check in with our posture to

311
00:13:59,430 --> 00:14:01,410
remember remind ourselves that it's all

312
00:14:01,410 --> 00:14:05,160
connected so as we work as we continue

313
00:14:05,160 --> 00:14:07,680
to taskmaster throughout the rest of the

314
00:14:07,680 --> 00:14:09,779
day we can still kind of do it with this

315
00:14:09,779 --> 00:14:15,209
awareness of the spine and the full body

316
00:14:15,209 --> 00:14:19,060
experience after a couple rocks

317
00:14:19,060 --> 00:14:21,610
go ahead and take your left foot to the

318
00:14:21,610 --> 00:14:23,140
ground and we'll inhale reach the right

319
00:14:23,140 --> 00:14:25,060
fingertips up high breathe through the

320
00:14:25,060 --> 00:14:26,890
left side body stretch stretch stretch

321
00:14:26,890 --> 00:14:29,020
and then we'll take it over into our

322
00:14:29,020 --> 00:14:33,820
twist so it's not really about how far

323
00:14:33,820 --> 00:14:35,470
you can go in fact resist the urge to

324
00:14:35,470 --> 00:14:38,050
lean back sit up nice and tall head over

325
00:14:38,050 --> 00:14:41,550
heart heart over pelvis and we breathe

326
00:14:41,550 --> 00:14:45,340
nice rejuvenating revitalizing breaths

327
00:14:45,340 --> 00:14:52,330
into that lower belly our mind begins to

328
00:14:52,330 --> 00:14:55,090
think of lunch and we acknowledge those

329
00:14:55,090 --> 00:15:01,570
thoughts and come back to the bread cool

330
00:15:01,570 --> 00:15:04,390
and we'll slowly unravel and we have a

331
00:15:04,390 --> 00:15:05,950
couple options here okay if you're at

332
00:15:05,950 --> 00:15:07,120
home you have your mat you have your

333
00:15:07,120 --> 00:15:08,590
blanket out or something then go ahead

334
00:15:08,590 --> 00:15:10,480
and take a moment to come to flat back

335
00:15:10,480 --> 00:15:11,200
and rest

336
00:15:11,200 --> 00:15:17,680
oh yeah baby so stay here and relax

337
00:15:17,680 --> 00:15:20,980
decompress you might draw a couple lines

338
00:15:20,980 --> 00:15:22,330
with the nose back and forth here

339
00:15:22,330 --> 00:15:24,820
massaging the back of the head if you're

340
00:15:24,820 --> 00:15:26,950
not in a place where you necessarily

341
00:15:26,950 --> 00:15:29,350
feel comfortable lying on the ground you

342
00:15:29,350 --> 00:15:31,030
know I like to keep it real

343
00:15:31,030 --> 00:15:33,820
come come back to your desk chair your

344
00:15:33,820 --> 00:15:40,620
office chair or your kitchen stool and

345
00:15:40,620 --> 00:15:44,340
sit up nice and tall

346
00:15:44,880 --> 00:15:47,770
so you're settling in for a brief

347
00:15:47,770 --> 00:15:50,020
shavasana here shavasana corpse pose

348
00:15:50,020 --> 00:15:51,400
lying flat on the ground or you're

349
00:15:51,400 --> 00:15:54,010
coming to a nice comfortable seat and if

350
00:15:54,010 --> 00:15:55,240
you're sitting up see if you can go

351
00:15:55,240 --> 00:15:56,980
ahead and ground the feet both feet on

352
00:15:56,980 --> 00:15:59,140
the ground sitting up nice and tall

353
00:15:59,140 --> 00:16:00,730
wherever you are my friends take a

354
00:16:00,730 --> 00:16:07,320
moment to just close your eyes and relax

355
00:16:07,320 --> 00:16:10,450
you can press it's so hard to kind of

356
00:16:10,450 --> 00:16:13,150
stop and slow down we're so used to

357
00:16:13,150 --> 00:16:15,220
moving you know kind of hurried and

358
00:16:15,220 --> 00:16:17,500
rushed so here we just take an unhurried

359
00:16:17,500 --> 00:16:20,860
moment for ourself again acknowledging

360
00:16:20,860 --> 00:16:23,710
how important this is so that we can

361
00:16:23,710 --> 00:16:27,040
give back to others so that we can give

362
00:16:27,040 --> 00:16:29,320
so we can serve others so that we can

363
00:16:29,320 --> 00:16:30,560
make someone line

364
00:16:30,560 --> 00:16:35,800
so that we can leave a little kindness

365
00:16:35,800 --> 00:16:44,120
in our trail if you find this moment

366
00:16:44,120 --> 00:16:45,620
right here right now really challenging

367
00:16:45,620 --> 00:16:47,120
welcome to the club it's hard to slow

368
00:16:47,120 --> 00:16:49,430
down so we'll just take three more

369
00:16:49,430 --> 00:16:51,920
breaths filling three more breaths in

370
00:16:51,920 --> 00:16:54,379
your own time just nice quiet stillness

371
00:16:54,379 --> 00:16:56,800
here

372
00:17:16,650 --> 00:17:19,199
and then after three rats well slowly

373
00:17:19,199 --> 00:17:21,900
about the eyelashes open open your eyes

374
00:17:21,900 --> 00:17:23,609
draw your palms together at your heart

375
00:17:23,609 --> 00:17:28,109
and we seal this deal by bowing to one

376
00:17:28,109 --> 00:17:28,530
another

377
00:17:28,530 --> 00:17:31,350
namaste this is our first video back of

378
00:17:31,350 --> 00:17:34,830
New Year and I'm very grateful the

379
00:17:34,830 --> 00:17:36,360
lesson here the idea is that a little

380
00:17:36,360 --> 00:17:40,980
bit of yoga goes a long way so do what

381
00:17:40,980 --> 00:17:42,780
you can let's stay committed to

382
00:17:42,780 --> 00:17:44,910
practicing a little bit of yoga every

383
00:17:44,910 --> 00:17:48,440
day and I'll see you next time namaste

384
00:17:48,440 --> 00:17:51,390
all right my friend so awesome job this

385
00:17:51,390 --> 00:17:53,280
is a sequence that you can literally

386
00:17:53,280 --> 00:17:54,690
keep in your back pocket right you can

387
00:17:54,690 --> 00:17:57,120
have this bookmarked on your phone or

388
00:17:57,120 --> 00:17:59,670
you can even memorize this and have it

389
00:17:59,670 --> 00:18:01,770
as a go to just kind of lunch break yoga

390
00:18:01,770 --> 00:18:05,490
mama a little feed your soul and stretch

391
00:18:05,490 --> 00:18:07,620
your body a moment to tend to the self

392
00:18:07,620 --> 00:18:09,390
of course the idea again being that we

393
00:18:09,390 --> 00:18:11,640
nurture ourselves we take the time to do

394
00:18:11,640 --> 00:18:13,890
the work and check in with our bodies so

395
00:18:13,890 --> 00:18:17,580
that we are more capable and open and

396
00:18:17,580 --> 00:18:20,309
available to do loving beautiful things

397
00:18:20,309 --> 00:18:23,460
for others like making someone lunch or

398
00:18:23,460 --> 00:18:25,110
even just making yourself lunch so my

399
00:18:25,110 --> 00:18:26,550
big surprise is I'd like to share a

400
00:18:26,550 --> 00:18:30,090
lunch recipe with you I was able to

401
00:18:30,090 --> 00:18:31,800
collaborate with kin community on an

402
00:18:31,800 --> 00:18:33,660
awesome show called crazy happy cooking

403
00:18:33,660 --> 00:18:35,580
the idea is kind of taking the

404
00:18:35,580 --> 00:18:37,980
principles of yoga you know and bringing

405
00:18:37,980 --> 00:18:39,480
them into the kitchen so finding what

406
00:18:39,480 --> 00:18:41,760
feels good breaking the rules a little

407
00:18:41,760 --> 00:18:44,730
bit working with what you got so hop on

408
00:18:44,730 --> 00:18:46,020
over there to check out my Tartine

409
00:18:46,020 --> 00:18:48,540
recipe and let me know what you think in

410
00:18:48,540 --> 00:18:51,000
the comments down there below was super

411
00:18:51,000 --> 00:18:53,970
fun to make and I think it really kind

412
00:18:53,970 --> 00:18:56,520
of goes with this idea of taking you

413
00:18:56,520 --> 00:18:58,140
know a moment each day you don't need a

414
00:18:58,140 --> 00:19:00,000
big fancy gym membership you can just

415
00:19:00,000 --> 00:19:01,170
kind of do it in the comfort of your own

416
00:19:01,170 --> 00:19:03,840
home can even do a little yoga in your

417
00:19:03,840 --> 00:19:05,640
kitchen while you cook and find what

418
00:19:05,640 --> 00:19:07,980
feels good taking the time making the

419
00:19:07,980 --> 00:19:09,929
time to tender yourself so you can do

420
00:19:09,929 --> 00:19:11,850
wonderful things with your life and

421
00:19:11,850 --> 00:19:14,670
serve others sounds pretty good to me

422
00:19:14,670 --> 00:19:16,530
alright let me know what you think down

423
00:19:16,530 --> 00:19:18,450
below take this with you every day

424
00:19:18,450 --> 00:19:20,490
there's no excuse now you know take this

425
00:19:20,490 --> 00:19:21,990
yoga with you in your office share with

426
00:19:21,990 --> 00:19:24,860
your coworkers do it with your kids and

427
00:19:24,860 --> 00:19:27,070
take good care love

428
00:19:27,070 --> 00:19:29,169
so much I'll see you next week regular

429
00:19:29,169 --> 00:19:30,880
videos are rockin and rollin we got lots

430
00:19:30,880 --> 00:19:33,580
of fun stuff 30 days of yoga continues I

431
00:19:33,580 --> 00:19:35,799
think that's all for now we bring our

432
00:19:35,799 --> 00:19:40,500
palms together and I bow to you namaste