1 00:00:00,250 --> 00:00:01,168 - What's up, everyone? 2 00:00:01,168 --> 00:00:03,045 Good morning and welcome to Yoga with Adriene. 3 00:00:03,045 --> 00:00:04,922 I'm Adriene and this is Benji 4 00:00:04,922 --> 00:00:07,049 and we're wishing you a very good morning. 5 00:00:07,049 --> 00:00:07,925 We have a yoga practice 6 00:00:07,925 --> 00:00:10,802 to help you feel fresh and awesome for your day 7 00:00:10,802 --> 00:00:14,014 so hop into something comfy and let's get started. 8 00:00:14,014 --> 00:00:17,184 (upbeat music) 9 00:00:26,026 --> 00:00:27,569 Alright, good morning my friends. 10 00:00:27,569 --> 00:00:29,821 Let's begin sitting up nice and tall 11 00:00:29,821 --> 00:00:32,156 in a nice cross-legged seat. 12 00:00:33,158 --> 00:00:35,702 We're gonna ease in and wake up together. 13 00:00:35,702 --> 00:00:38,789 Take your time as you get into place. 14 00:00:40,040 --> 00:00:42,542 Find length through the spine. 15 00:00:43,794 --> 00:00:46,129 We're gonna just start with soft, easy movement 16 00:00:46,129 --> 00:00:50,175 with the head and neck as we connect with the breaths. 17 00:00:50,175 --> 00:00:52,949 No need to force anything or push. 18 00:00:52,949 --> 00:00:56,263 Just begin nice and easy with soft, easy movement, 19 00:00:56,263 --> 00:00:59,810 maybe nodding the head yes and then no. 20 00:00:59,810 --> 00:01:02,437 Maybe drawing circles with the nose. 21 00:01:02,437 --> 00:01:06,790 You can close your eyes here now that you have your task 22 00:01:06,790 --> 00:01:09,069 and begin to deepen your breath. 23 00:01:13,573 --> 00:01:15,272 One of the awesome things 24 00:01:15,272 --> 00:01:17,244 about practicing yoga in the morning 25 00:01:17,244 --> 00:01:19,288 is it's the beginning of the day, right? 26 00:01:19,288 --> 00:01:22,541 You have an opportunity to start fresh, 27 00:01:23,417 --> 00:01:25,836 to let go of anything that's happened before 28 00:01:25,836 --> 00:01:27,254 and to begin anew. 29 00:01:27,254 --> 00:01:29,423 You don't have all the information of the day 30 00:01:29,423 --> 00:01:32,843 and the hip happenings of the day. 31 00:01:32,843 --> 00:01:37,514 They haven't occurred yet so you get to design, 32 00:01:37,514 --> 00:01:40,958 or attempt to design, 33 00:01:40,958 --> 00:01:45,634 the way you feel today. 34 00:01:45,634 --> 00:01:49,693 Maybe letting go of any baggage from the previous day. 35 00:01:50,736 --> 00:01:52,821 I'm just really seeing this as an opportunity 36 00:01:52,821 --> 00:01:57,051 to start again, 37 00:01:57,051 --> 00:01:59,661 begin again. 38 00:01:59,661 --> 00:02:02,539 There's no time like the present. 39 00:02:02,539 --> 00:02:04,499 Bring the head back over the heart. 40 00:02:04,499 --> 00:02:07,044 We'll bring the hands together. 41 00:02:07,044 --> 00:02:08,377 Prayer Position. 42 00:02:09,588 --> 00:02:12,382 And if Prayer Position feels really revenant and awesome 43 00:02:12,382 --> 00:02:14,092 really close your eyes and feel it. 44 00:02:14,092 --> 00:02:16,261 Drop your thumbs to your heart. 45 00:02:16,261 --> 00:02:19,177 If that's not your style then no prob. 46 00:02:19,177 --> 00:02:20,182 Press the palms together 47 00:02:20,182 --> 00:02:21,975 and start to open up through the shoulders, 48 00:02:21,975 --> 00:02:23,268 elbows left to right, 49 00:02:23,268 --> 00:02:25,771 and just create a little resistance here, 50 00:02:25,771 --> 00:02:27,356 a little sensation. 51 00:02:30,609 --> 00:02:34,696 The way I like to approach yoga is very personal, 52 00:02:34,696 --> 00:02:36,698 it's very individual. 53 00:02:36,698 --> 00:02:38,450 That's perfect for our morning practice, right, 54 00:02:38,450 --> 00:02:40,293 where you're really taking this time for yourself 55 00:02:40,293 --> 00:02:42,196 whether you're practicing alone 56 00:02:42,196 --> 00:02:43,975 or with someone. 57 00:02:48,043 --> 00:02:51,079 Wherever you are in mind and body 58 00:02:51,079 --> 00:02:54,132 just take a second 59 00:02:55,193 --> 00:02:58,193 to set an intention. 60 00:02:59,554 --> 00:03:02,906 It can just simply be to wake up. 61 00:03:09,773 --> 00:03:11,608 Take a deep breath in. 62 00:03:13,068 --> 00:03:16,613 And exhale to release the hands to the legs. 63 00:03:16,613 --> 00:03:18,031 Open your eyes. 64 00:03:18,031 --> 00:03:19,658 Smile just a little. 65 00:03:19,658 --> 00:03:22,077 We're gonna bring the legs one foot in front of the other 66 00:03:22,077 --> 00:03:23,703 so let's start with the left heel in 67 00:03:23,703 --> 00:03:26,039 and the right foot in front. 68 00:03:26,957 --> 00:03:29,209 If it's beginning to be a little bit tricky 69 00:03:29,209 --> 00:03:32,475 to sit up tall here, you can lift your bum up on a blanket 70 00:03:32,475 --> 00:03:34,589 or a block or a rolled up towel, 71 00:03:34,589 --> 00:03:37,717 even a couch cushion's awesome. 72 00:03:37,717 --> 00:03:39,845 Then here we go, a nice good morning stretch. 73 00:03:39,845 --> 00:03:42,013 Spread your hands, your fingers, super wide 74 00:03:42,013 --> 00:03:45,892 so you really feel the skin in between your fingers 75 00:03:45,892 --> 00:03:47,771 stretch really wide 76 00:03:47,771 --> 00:03:49,938 and then just reach up really naturally from here. 77 00:03:49,938 --> 00:03:51,606 You don't have to come into a perfect shape 78 00:03:51,606 --> 00:03:52,732 or worry about rotation. 79 00:03:52,732 --> 00:03:56,069 Just reach up in a way that feels good. 80 00:03:56,069 --> 00:03:57,821 We create length through the side body. 81 00:03:57,821 --> 00:03:59,281 You might close your eyes here again. 82 00:03:59,281 --> 00:04:01,366 Now that you know what you're doing you can close your eyes 83 00:04:01,366 --> 00:04:03,034 and feel it out. 84 00:04:03,034 --> 00:04:05,287 Think about lifting not just through the side body 85 00:04:05,287 --> 00:04:08,540 but through the front body and the back body, as well. 86 00:04:08,540 --> 00:04:10,615 Then like a little monkey or something 87 00:04:10,615 --> 00:04:13,462 you're reaching up and imagine you're now hanging 88 00:04:13,462 --> 00:04:15,213 from a tree branch or something here 89 00:04:15,213 --> 00:04:18,300 so you might even claw the fingers or take fists. 90 00:04:18,300 --> 00:04:21,386 (deep breathing) 91 00:04:21,386 --> 00:04:23,221 Begin to deepen your breath. 92 00:04:23,221 --> 00:04:25,807 Longer, louder, fuller breaths. 93 00:04:26,725 --> 00:04:28,810 We're just feeling the energy and the blood rush 94 00:04:28,810 --> 00:04:32,522 and you might be tired here so you might take a big yawn. 95 00:04:32,522 --> 00:04:34,691 (yawning) 96 00:04:35,775 --> 00:04:38,195 Then here we go, wiggle the fingertips actively. 97 00:04:38,195 --> 00:04:42,199 Wiggle the fingertips and rain it down nice and slow. 98 00:04:42,199 --> 00:04:44,367 Great, then you're gonna take the fingertips out 99 00:04:44,367 --> 00:04:45,535 all the way in front 100 00:04:45,535 --> 00:04:47,746 and then continue to reach your heart forward, 101 00:04:47,746 --> 00:04:49,262 palms come to the earth. 102 00:04:49,262 --> 00:04:52,209 You should start to feel this in the outer right hip. 103 00:04:52,209 --> 00:04:53,293 Breathe deep. 104 00:04:54,252 --> 00:04:57,672 Then turn your elbow creases towards the front 105 00:04:57,672 --> 00:04:59,674 and from here reach your heart forward 106 00:04:59,674 --> 00:05:04,054 and slowly melt it down, forehead to earth. 107 00:05:04,054 --> 00:05:05,931 I should say forehead toward earth 108 00:05:05,931 --> 00:05:09,309 because the forehead's not gonna come to the ground. 109 00:05:09,309 --> 00:05:11,019 If you have a block in your home practice 110 00:05:11,019 --> 00:05:13,522 you can actually bring the block to your forehead here. 111 00:05:13,522 --> 00:05:15,524 Otherwise just let the weight of the head 112 00:05:15,524 --> 00:05:17,108 hang kind of loose. 113 00:05:19,361 --> 00:05:21,905 Close your eyes once again, deepen your breath. 114 00:05:21,905 --> 00:05:25,323 You might rock gently side to side, 115 00:05:25,323 --> 00:05:27,369 feeling the sensation in the outer hip 116 00:05:27,369 --> 00:05:31,869 but we're also starting to create space in the lower back. 117 00:05:33,667 --> 00:05:35,585 Again, elbow creases are forward here 118 00:05:35,585 --> 00:05:37,587 so we're not clenching or we're rounding 119 00:05:37,587 --> 00:05:40,882 but we're rotating the shoulders out, elbows forward. 120 00:05:40,882 --> 00:05:43,843 Excuse me, elbow creases forward. 121 00:05:43,843 --> 00:05:47,973 Soft, easy movement as you sway like a branch in the breeze 122 00:05:47,973 --> 00:05:51,101 back and forth, back and forth. 123 00:05:53,520 --> 00:05:56,273 (deep breathing) 124 00:06:00,068 --> 00:06:02,862 Great, then root down through your bum. 125 00:06:02,862 --> 00:06:04,322 Hips grow heavy here. 126 00:06:04,322 --> 00:06:05,949 We're gonna slowly roll it up. 127 00:06:05,949 --> 00:06:09,160 Tuck the chin into the chest, nose toward the navel. 128 00:06:09,160 --> 00:06:11,871 We round forward, shoulders forward. 129 00:06:11,871 --> 00:06:15,417 This is my favorite Mister Burns moment, you know. 130 00:06:15,417 --> 00:06:17,595 Then from here we plant the seed, 131 00:06:17,595 --> 00:06:20,343 roll all the way down at the coccyx 132 00:06:20,343 --> 00:06:23,584 and then slowly grow awareness 133 00:06:23,584 --> 00:06:25,218 all the way up through the spine, 134 00:06:25,218 --> 00:06:26,678 all the way up, up, up. 135 00:06:26,678 --> 00:06:27,971 Rolling. 136 00:06:27,971 --> 00:06:30,682 Chin stays tucked 'til the last possible minute 137 00:06:30,682 --> 00:06:31,933 all the way up. 138 00:06:33,476 --> 00:06:35,979 We rise head over heart, heart over pelvis. 139 00:06:35,979 --> 00:06:37,772 Let's switch the legs nice and easy. 140 00:06:37,772 --> 00:06:39,441 Right heel comes in. 141 00:06:40,317 --> 00:06:41,901 Left leg comes out. 142 00:06:43,236 --> 00:06:46,422 Siddhasana is this shape. 143 00:06:46,422 --> 00:06:47,866 Once again, this time a little faster 144 00:06:47,866 --> 00:06:52,495 we spread the fingertips, inhale, reach to the sky. 145 00:06:52,495 --> 00:06:54,748 Lift and lengthen through all four sides of the torso. 146 00:06:54,748 --> 00:06:56,708 Maybe you take a big yawn here. 147 00:06:56,708 --> 00:06:58,501 (yawning) 148 00:06:58,501 --> 00:06:59,961 Maybe a lion's breath. 149 00:06:59,961 --> 00:07:03,048 (exhaling) 150 00:07:03,048 --> 00:07:04,549 Rotate the wrists. 151 00:07:05,675 --> 00:07:06,509 Awesome. 152 00:07:06,509 --> 00:07:07,636 Then send the fingertips forward. 153 00:07:07,636 --> 00:07:08,970 Wiggle the fingertips, rain it down, 154 00:07:08,970 --> 00:07:10,055 and send it all the way forward. 155 00:07:10,055 --> 00:07:11,973 Keep your heart open, chest open, 156 00:07:11,973 --> 00:07:14,213 elbow creases towards the front 157 00:07:14,213 --> 00:07:16,853 and you're gonna come into your fold here. 158 00:07:16,853 --> 00:07:21,566 Really feeling a nuance, what's going on in that left hip. 159 00:07:21,566 --> 00:07:23,902 Then same thing, you'll close your eyes 160 00:07:23,902 --> 00:07:25,656 or soften your gaze 161 00:07:25,656 --> 00:07:29,157 and start to rock gently back and forth 162 00:07:29,157 --> 00:07:31,701 like a branch swaying in the breeze. 163 00:07:31,701 --> 00:07:33,161 (exhaling) 164 00:07:33,161 --> 00:07:36,331 Relax your shoulders, relax your neck. 165 00:07:38,708 --> 00:07:42,045 Move how you wanna move throughout your day. 166 00:07:42,045 --> 00:07:44,297 Move like that on your mat. 167 00:07:45,757 --> 00:07:48,282 Nobody wants to be a basket case 168 00:07:48,282 --> 00:07:49,803 rushing from one thing to the next, 169 00:07:49,803 --> 00:07:54,349 feeling late and unprepared and grasping or pushing 170 00:07:54,349 --> 00:07:56,184 or trying to catch up. 171 00:07:57,352 --> 00:07:58,186 Mm-mm. 172 00:08:00,980 --> 00:08:02,399 Set the tone for your day 173 00:08:02,399 --> 00:08:06,319 by paying attention to the quality of movement on your mat. 174 00:08:06,319 --> 00:08:11,487 Just allowing sensation to occur, not forcing it. 175 00:08:11,487 --> 00:08:14,786 (exhaling) 176 00:08:14,786 --> 00:08:18,047 This is that Sukha, that ease. 177 00:08:19,040 --> 00:08:20,542 And it takes practice. 178 00:08:24,170 --> 00:08:27,090 Take one more cycle of breath here. 179 00:08:28,383 --> 00:08:30,719 Then again, plant a seed right at the tailbone. 180 00:08:30,719 --> 00:08:33,346 So root down, thigh bones heavy, 181 00:08:33,346 --> 00:08:35,515 tuck the chin, and slow this one down a lot. 182 00:08:35,515 --> 00:08:36,933 Slow, slow, slow. 183 00:08:37,767 --> 00:08:38,684 Rolling up. 184 00:08:40,270 --> 00:08:45,376 That seed at the base of the spine starts to grow taller. 185 00:08:45,376 --> 00:08:47,577 The chin stays tucked as long as possible 186 00:08:47,577 --> 00:08:50,238 as you roll up super slow, 187 00:08:50,238 --> 00:08:54,409 feeling your way all the way up through the spinal column. 188 00:08:55,910 --> 00:08:57,829 The neck nice and long. 189 00:08:59,038 --> 00:09:00,957 The posture grows tall. 190 00:09:02,417 --> 00:09:06,504 Eventually the third eye and the crown lift up. 191 00:09:06,504 --> 00:09:09,215 Head over heart, heart over pelvis. 192 00:09:09,215 --> 00:09:10,633 Alright, a little rinse. 193 00:09:10,633 --> 00:09:13,906 Squeeze shoulders up to the ears as you breathe in. 194 00:09:13,906 --> 00:09:15,597 Take a deep breath in here then pause, 195 00:09:15,597 --> 00:09:16,765 hold the breath at the top. 196 00:09:16,765 --> 00:09:18,475 If you want you can come into a little mudra here, 197 00:09:18,475 --> 00:09:20,393 index finger and thumb. 198 00:09:21,269 --> 00:09:22,604 Retaining the breath at the top. 199 00:09:22,604 --> 00:09:24,230 Squeeze and lift, squeeze and lift, 200 00:09:24,230 --> 00:09:26,316 squeeze and lift, squeeze and lift. 201 00:09:26,316 --> 00:09:28,401 Then exhale with a big sigh. 202 00:09:28,401 --> 00:09:29,819 (exhaling) 203 00:09:29,819 --> 00:09:31,446 Drop the shoulders. 204 00:09:31,446 --> 00:09:32,280 Awesome. 205 00:09:32,280 --> 00:09:33,239 Let's do that two more times. 206 00:09:33,239 --> 00:09:34,073 Inhale. 207 00:09:34,073 --> 00:09:35,455 Squeeze and lift. 208 00:09:35,455 --> 00:09:37,702 Shoulders rise with mindfulness 209 00:09:37,702 --> 00:09:41,002 all the way up to the earlobes. 210 00:09:41,002 --> 00:09:43,107 Then soften the skin of the face. 211 00:09:43,107 --> 00:09:45,877 Maybe you take the mudra here. 212 00:09:45,877 --> 00:09:47,128 Retain the breath. 213 00:09:47,128 --> 00:09:47,962 Hold. 214 00:09:49,089 --> 00:09:50,089 Squeeze and lift. 215 00:09:50,089 --> 00:09:52,383 Actively lifting, lifting, lifting. 216 00:09:52,383 --> 00:09:53,676 Then here we go. 217 00:09:53,676 --> 00:09:54,886 Exhale to drop. 218 00:09:54,886 --> 00:09:57,138 (exhaling) 219 00:09:57,138 --> 00:09:58,181 And one more time. 220 00:09:58,181 --> 00:09:59,349 Squeeze and lift. 221 00:09:59,349 --> 00:10:03,186 Inhale, hold or retain the breath at the top. 222 00:10:09,734 --> 00:10:11,778 Pause, hold it, you got it. 223 00:10:11,778 --> 00:10:15,949 Find the ease in the jaw and the skin of the forehead. 224 00:10:17,200 --> 00:10:18,118 Here we go. 225 00:10:18,118 --> 00:10:19,035 Drop and release. 226 00:10:19,035 --> 00:10:20,036 (exhaling) 227 00:10:20,036 --> 00:10:21,320 Awesome. 228 00:10:21,320 --> 00:10:23,581 Allow your hands to rest gently on the tops of the thighs 229 00:10:23,581 --> 00:10:25,588 and keep the mudra if you like. 230 00:10:25,588 --> 00:10:28,294 Relax the shoulders completely down, down, down 231 00:10:28,294 --> 00:10:29,629 and just notice how you feel. 232 00:10:29,629 --> 00:10:32,795 Take a little moment of meditation here 233 00:10:32,795 --> 00:10:36,379 to just close the eyes and notice. 234 00:10:44,018 --> 00:10:44,853 Sweet. 235 00:10:44,853 --> 00:10:45,979 Then draw the palms together at your heart. 236 00:10:45,979 --> 00:10:47,313 Once again, Anjali mudra. 237 00:10:47,313 --> 00:10:48,439 Take a deep breath in. 238 00:10:48,439 --> 00:10:49,482 (inhaling) 239 00:10:49,482 --> 00:10:50,316 Then exhale. 240 00:10:50,316 --> 00:10:51,734 Release the palms, come forward. 241 00:10:51,734 --> 00:10:53,528 We're gonna go all the way onto all fours 242 00:10:53,528 --> 00:10:55,864 so take your time getting there. 243 00:10:55,864 --> 00:10:57,947 Keep a little smile on your face 244 00:10:57,947 --> 00:11:01,578 or just a little softness in the face. 245 00:11:01,578 --> 00:11:03,663 If you woke up on the wrong side of the bed 246 00:11:03,663 --> 00:11:05,748 just start to soften. 247 00:11:05,748 --> 00:11:06,666 It happens. 248 00:11:06,666 --> 00:11:09,168 You wake up grouchy, God knows why. 249 00:11:09,168 --> 00:11:13,254 Just notice where you are and 250 00:11:13,254 --> 00:11:15,594 pay attention 251 00:11:15,594 --> 00:11:19,345 to the things you can do to alter how you move 252 00:11:19,345 --> 00:11:20,763 and how you feel. 253 00:11:21,598 --> 00:11:23,182 You're gonna go right into Cat-Cow 254 00:11:23,182 --> 00:11:27,562 so you'll drop the belly and open the chest. 255 00:11:27,562 --> 00:11:31,357 Then you'll round through spinal flexion, chin to chest, 256 00:11:31,357 --> 00:11:32,609 navel draws up. 257 00:11:34,527 --> 00:11:36,905 Then moving in your own time 258 00:11:36,905 --> 00:11:41,868 at a pace that feels awesome for you this morning. 259 00:11:41,868 --> 00:11:47,205 Again, if you feel sore or a little rickety, it's all good. 260 00:11:47,205 --> 00:11:49,542 That's why we're here. 261 00:11:49,542 --> 00:11:54,286 If you feel weak or tired or sad, accept that 262 00:11:54,286 --> 00:11:58,005 and let's see if we can just use this practice 263 00:11:58,005 --> 00:12:03,128 to create shift, to feel fresh. 264 00:12:05,516 --> 00:12:07,143 Take a moment or two to bump the hips 265 00:12:07,143 --> 00:12:09,562 to one side and then the other. 266 00:12:09,562 --> 00:12:12,315 Maybe draw circles with the ribcage. 267 00:12:12,315 --> 00:12:13,900 Get a little weird. 268 00:12:15,777 --> 00:12:16,611 Get weird. 269 00:12:18,529 --> 00:12:21,282 (deep breathing) 270 00:12:24,911 --> 00:12:27,914 Then we'll continue to explore body and space 271 00:12:27,914 --> 00:12:30,416 and wake up not just the physical body 272 00:12:30,416 --> 00:12:34,629 but the emotional body, mental, your mind, as well, 273 00:12:34,629 --> 00:12:37,090 by bringing our head below our heart, 274 00:12:37,090 --> 00:12:38,591 curling the toes under 275 00:12:38,591 --> 00:12:42,011 and peeling the tail up for Downward Dog. 276 00:12:48,977 --> 00:12:50,311 Pedaling it out. 277 00:12:51,688 --> 00:12:52,855 Nice and easy. 278 00:12:53,982 --> 00:12:55,525 Setting yourself up for greatness 279 00:12:55,525 --> 00:12:57,568 by really clawing into the fingertips, 280 00:12:57,568 --> 00:12:59,821 taking any pressure out of the wrist 281 00:12:59,821 --> 00:13:02,782 and then keep that rotation that we had in Siddhasana, 282 00:13:02,782 --> 00:13:06,953 Forward Fold, earlier with elbow creases reaching forward. 283 00:13:08,997 --> 00:13:10,415 Rotating forward. 284 00:13:12,542 --> 00:13:17,046 Yup, then take a deep breath in, still the body, 285 00:13:17,046 --> 00:13:18,798 and exhale everything out. 286 00:13:18,798 --> 00:13:20,550 (exhaling) 287 00:13:20,550 --> 00:13:22,176 Again, deep breath in. 288 00:13:22,176 --> 00:13:24,178 Body's in stillness, you got it. 289 00:13:24,178 --> 00:13:26,431 (inhaling) 290 00:13:26,431 --> 00:13:28,558 Nice cleansing breath out through the mouth. 291 00:13:28,558 --> 00:13:29,726 (exhaling) 292 00:13:29,726 --> 00:13:32,124 And one more. Claw through the fingertips. 293 00:13:32,124 --> 00:13:34,772 You can bend the knees as generously as you need here. 294 00:13:34,772 --> 00:13:37,608 (inhaling) 295 00:13:37,608 --> 00:13:38,985 And empty it out. 296 00:13:38,985 --> 00:13:40,737 (exhaling) 297 00:13:40,737 --> 00:13:41,571 Awesome. 298 00:13:41,571 --> 00:13:43,072 Baby steps to the top of the mat. 299 00:13:43,072 --> 00:13:46,409 Really feel the nuance as you step baby steps to the top. 300 00:13:46,409 --> 00:13:48,870 Waking up through the feet is so important 301 00:13:48,870 --> 00:13:52,373 before we put our shoes on for the day. 302 00:13:52,373 --> 00:13:55,376 Stretching through the Achilles. 303 00:13:55,376 --> 00:13:57,587 No metaphor there. 304 00:13:57,587 --> 00:13:59,714 Through the calve. 305 00:13:59,714 --> 00:14:01,549 And finally up to Forward Fold. 306 00:14:01,549 --> 00:14:02,717 Feet hip width apart 307 00:14:02,717 --> 00:14:04,969 where we really wake up the backs of the legs, 308 00:14:04,969 --> 00:14:06,596 bend the knees to, once again, 309 00:14:06,596 --> 00:14:09,057 send some love to the lower back body. 310 00:14:09,057 --> 00:14:11,524 Allow the weight of the head to round forward 311 00:14:11,524 --> 00:14:13,352 so you feel the stretch through the whole back, 312 00:14:13,352 --> 00:14:15,354 shoulders relaxing down. 313 00:14:17,774 --> 00:14:20,806 And again, this one's for our mental health. 314 00:14:20,806 --> 00:14:24,697 Calming the mind, bringing the head down, shaking it loose 315 00:14:26,532 --> 00:14:28,618 and adding that layer of breath 316 00:14:28,618 --> 00:14:32,397 to really bring a freshness 317 00:14:32,397 --> 00:14:34,497 to our cellular body. 318 00:14:34,497 --> 00:14:36,876 (exhaling) 319 00:14:36,876 --> 00:14:37,710 Awesome. 320 00:14:37,710 --> 00:14:39,879 Take one more cycle of breath here to do whatever you want. 321 00:14:39,879 --> 00:14:43,189 Keep the feet nice and planted firmly rooted, 322 00:14:43,189 --> 00:14:45,749 grounding for the day. 323 00:14:45,749 --> 00:14:46,761 Yes. 324 00:14:46,761 --> 00:14:50,848 Then release the arms and then slowly roll it up. 325 00:14:52,767 --> 00:14:55,311 As you roll up, once again, put a little awareness. 326 00:14:55,311 --> 00:14:57,581 If you like the metaphor of the seed 327 00:14:57,581 --> 00:15:00,650 or maybe a little white light, whatever works for you, 328 00:15:00,650 --> 00:15:02,151 put it at the base of the spine 329 00:15:02,151 --> 00:15:05,184 and grow awareness energy 330 00:15:05,184 --> 00:15:07,949 all the way up through the spinal column 331 00:15:08,950 --> 00:15:11,035 as you rise up tall, 332 00:15:11,035 --> 00:15:14,413 keeping the chin tucked as long as you can, 333 00:15:14,413 --> 00:15:17,833 and then lengthening up through the crown. 334 00:15:17,833 --> 00:15:21,754 These types of awareness practices, they're just tenfold 335 00:15:21,754 --> 00:15:24,545 any sort of muscular thing you could do 336 00:15:24,545 --> 00:15:26,092 even though of course we wanna build muscles 337 00:15:26,092 --> 00:15:28,407 to support the spine for good posture. 338 00:15:28,407 --> 00:15:32,890 But just taking some time in the morning to build awareness 339 00:15:32,890 --> 00:15:35,977 and tend to the energy that runs up and down the spine 340 00:15:35,977 --> 00:15:38,651 is so good for maintaining healthy posture 341 00:15:38,651 --> 00:15:40,236 throughout the day. 342 00:15:41,691 --> 00:15:43,192 Lift up through the front body. 343 00:15:43,192 --> 00:15:44,777 Think of this whoosh of energy 344 00:15:44,777 --> 00:15:46,112 kind of lifting your heart up, 345 00:15:46,112 --> 00:15:48,364 maybe lifting the chin slightly. 346 00:15:48,364 --> 00:15:49,949 Then it's all about balance, baby, 347 00:15:49,949 --> 00:15:51,909 so ground the tailbone down, 348 00:15:51,909 --> 00:15:54,036 lift up through the inner thighs, 349 00:15:54,036 --> 00:15:56,622 and hopefully you all are doing these videos 350 00:15:56,622 --> 00:15:58,082 wherever they are every week 351 00:15:58,082 --> 00:16:01,265 and you did our healthy knee video. 352 00:16:01,265 --> 00:16:05,698 You can engage the inner thigh and even the quad 353 00:16:05,698 --> 00:16:09,468 to lift the kneecaps up a bit here and play with that. 354 00:16:12,597 --> 00:16:14,807 Then nice and easy you're gonna take your hands 355 00:16:14,807 --> 00:16:16,642 and you're gonna bring 'em to the left side 356 00:16:16,642 --> 00:16:19,145 to look behind you as if you were going, 357 00:16:19,145 --> 00:16:20,521 "Right this way." 358 00:16:20,521 --> 00:16:22,315 Then you're gonna swing 'em to the front 359 00:16:22,315 --> 00:16:24,400 and take it to the other side. 360 00:16:24,400 --> 00:16:26,694 Then you're just gonna speed up that action 361 00:16:26,694 --> 00:16:28,905 and do a little wake up call. 362 00:16:28,905 --> 00:16:32,617 I like to call this knocking at heaven's door. 363 00:16:32,617 --> 00:16:36,247 I feel like I read that in a Kundalini book 364 00:16:36,247 --> 00:16:39,707 back when we had our nose in the books, man. 365 00:16:41,525 --> 00:16:43,002 This is a little great good morning thing. 366 00:16:43,002 --> 00:16:46,282 The key is to 367 00:16:46,282 --> 00:16:49,395 not get in your head, 368 00:16:49,395 --> 00:16:52,299 to keep length up through the crown, 369 00:16:52,299 --> 00:16:54,388 to keep a soft bend in the knees 370 00:16:54,388 --> 00:16:56,724 and that's why I said to engage your inner thigh and 371 00:16:56,724 --> 00:16:58,450 the quads to protect the knees. 372 00:16:58,450 --> 00:17:02,146 Keep your feet firmly rooted on the ground. 373 00:17:02,146 --> 00:17:03,314 Keep it going. 374 00:17:04,898 --> 00:17:09,603 It's okay to smile if you feel a little silly. 375 00:17:11,821 --> 00:17:13,491 Then the last, the best part 376 00:17:13,491 --> 00:17:15,617 is when you just give yourself a little 377 00:17:15,617 --> 00:17:16,868 (smacking) 378 00:17:16,868 --> 00:17:17,703 slap. 379 00:17:24,542 --> 00:17:27,981 And then allow your breath to be a part of this. 380 00:17:27,981 --> 00:17:29,632 Again, the morning practice is so great 381 00:17:29,632 --> 00:17:32,260 because you're not carrying the baggage of the day. 382 00:17:32,260 --> 00:17:34,262 But if you have any grogginess here, 383 00:17:34,262 --> 00:17:36,430 just give a little (exhaling). 384 00:17:36,430 --> 00:17:38,349 Whatever feels awesome. 385 00:17:39,558 --> 00:17:43,271 Then speed it up like kind of an awkward amount of speed. 386 00:17:43,271 --> 00:17:46,566 (rapidly breathing) 387 00:17:46,566 --> 00:17:48,109 You're gonna come back to Mountain Pose. 388 00:17:48,109 --> 00:17:48,943 Here we go. 389 00:17:48,943 --> 00:17:52,530 Open the palms out wide, lift the chest, and be still. 390 00:17:52,530 --> 00:17:54,532 Close your eyes. 391 00:17:54,532 --> 00:17:55,366 Feel. 392 00:17:56,534 --> 00:17:57,785 Notice. 393 00:18:00,871 --> 00:18:02,039 Bend the knees. 394 00:18:02,039 --> 00:18:03,582 Fingertips are gonna go down to come up. 395 00:18:03,582 --> 00:18:05,251 Inhale, reach for the sky. 396 00:18:05,251 --> 00:18:07,337 Big stretch. 397 00:18:07,337 --> 00:18:08,629 Exhale, rain it down. 398 00:18:08,629 --> 00:18:11,882 Move the fingertips, wiggle the toes or lift the toes. 399 00:18:11,882 --> 00:18:12,967 Forward Fold. 400 00:18:14,234 --> 00:18:16,178 Then you're gonna step just the left foot back. 401 00:18:16,178 --> 00:18:20,850 Left foot steps back here and we lower the knee down. 402 00:18:20,850 --> 00:18:23,060 Then inhale to look forward. 403 00:18:23,060 --> 00:18:26,026 You're gonna think about your heart really reaching forward 404 00:18:26,026 --> 00:18:28,566 and tug your right hip crease back. 405 00:18:29,483 --> 00:18:32,589 Great. Big breath in. 406 00:18:32,589 --> 00:18:33,863 Exhale to lift the back knee. 407 00:18:33,863 --> 00:18:34,947 This is an option, of course. 408 00:18:34,947 --> 00:18:36,073 You can keep it nice and low 409 00:18:36,073 --> 00:18:40,202 if your energy level's still kind of low and soft. 410 00:18:40,202 --> 00:18:41,746 Then from here plant the left palm. 411 00:18:41,746 --> 00:18:42,580 Inhale. 412 00:18:42,580 --> 00:18:43,998 Reach up towards the sky 413 00:18:43,998 --> 00:18:46,792 and as you do that lift the hips, inhale. 414 00:18:46,792 --> 00:18:47,626 Just a bit. 415 00:18:47,626 --> 00:18:50,877 Front knee stays bent. Then exhale, bring it down. 416 00:18:50,877 --> 00:18:52,336 Awesome. Back foot up. 417 00:18:52,336 --> 00:18:55,343 Back foot comes up to meet the front. 418 00:18:55,343 --> 00:18:57,386 I'm human, okay? 419 00:18:57,386 --> 00:18:59,680 Then inhale, Halfway Lift. 420 00:18:59,680 --> 00:19:01,474 When you do this we're gonna take airplane arms 421 00:19:01,474 --> 00:19:04,097 so open the shoulders. 422 00:19:06,672 --> 00:19:08,356 When you feel like you have that length, 423 00:19:08,356 --> 00:19:09,857 send the fingertips out behind you, 424 00:19:09,857 --> 00:19:13,277 palms pressing into an imaginary surface. 425 00:19:14,278 --> 00:19:15,738 Now we're building strength. 426 00:19:15,738 --> 00:19:20,284 Front body meeting the back body for good posture all day. 427 00:19:20,284 --> 00:19:21,243 One more breath. 428 00:19:21,243 --> 00:19:23,704 Maybe lift up through the triceps a little. 429 00:19:23,704 --> 00:19:25,039 Then exhale to release. 430 00:19:25,039 --> 00:19:26,916 (exhaling) Forward Fold. 431 00:19:26,916 --> 00:19:28,876 Awesome, step the right toes back this time. 432 00:19:28,876 --> 00:19:31,420 Lower the right knee. 433 00:19:31,420 --> 00:19:33,756 Then loop the shoulder and inhale. 434 00:19:33,756 --> 00:19:37,093 Really send your heart, chest forward. 435 00:19:40,392 --> 00:19:41,722 Just check to make sure this front knee 436 00:19:41,722 --> 00:19:43,849 is not going super far beyond the toes 437 00:19:43,849 --> 00:19:47,831 or far beyond the ankle really. 438 00:19:47,831 --> 00:19:50,189 Then pull that left hip crease back just a bit. 439 00:19:50,189 --> 00:19:51,482 Inhale. 440 00:19:51,482 --> 00:19:52,358 Then exhale. 441 00:19:52,358 --> 00:19:53,901 Keep the heart opening forward 442 00:19:53,901 --> 00:19:57,886 as you maybe use that exhale to bring the back knee up. 443 00:19:57,886 --> 00:20:01,617 Really lift the back of that knee towards the ceiling. 444 00:20:01,617 --> 00:20:04,120 Then right hand will come to the earth 445 00:20:04,120 --> 00:20:07,164 and we revolve, open the heart, the chest forward 446 00:20:07,164 --> 00:20:08,707 as you bring the left fingertips up. 447 00:20:08,707 --> 00:20:10,120 Big twist. 448 00:20:10,120 --> 00:20:12,378 Waking up the digestive organs. 449 00:20:12,378 --> 00:20:13,629 All of the internal organs. 450 00:20:13,629 --> 00:20:15,798 Really breathing deep 451 00:20:15,798 --> 00:20:19,885 and then using an exhale to guide it back down. 452 00:20:19,885 --> 00:20:22,555 This time we'll step the back foot, 453 00:20:22,555 --> 00:20:24,223 excuse me, the front foot back. 454 00:20:24,223 --> 00:20:25,850 Hello, good morning, Adriene. 455 00:20:25,850 --> 00:20:27,101 You're coming into a Plank Pose. 456 00:20:27,101 --> 00:20:29,750 You can lower to the knees here. 457 00:20:29,750 --> 00:20:32,857 You just wanna find nice, long extension in the neck. 458 00:20:32,857 --> 00:20:37,092 If you're in Plank, rock front to rock back. 459 00:20:37,092 --> 00:20:40,906 Create one nice long line of awareness from crown to tail. 460 00:20:40,906 --> 00:20:42,116 If you're on the knees 461 00:20:42,116 --> 00:20:44,702 see if you can rotate the shoulders away 462 00:20:44,702 --> 00:20:48,581 and again find that length from crown to tail. 463 00:20:48,581 --> 00:20:52,293 Three, two, take it to Downward Dog, one. 464 00:20:52,293 --> 00:20:53,752 Awesome work. 465 00:20:53,752 --> 00:20:54,753 Feel it out. 466 00:20:54,753 --> 00:20:55,921 Inhale deeply. 467 00:20:57,173 --> 00:20:58,007 Exhale. 468 00:20:58,966 --> 00:21:00,689 (exhaling) Everything. 469 00:21:02,441 --> 00:21:04,555 Drop the left heel down here and inhale. 470 00:21:04,555 --> 00:21:06,348 Lift the right leg up high. 471 00:21:06,348 --> 00:21:07,433 (inhaling) 472 00:21:07,433 --> 00:21:10,394 Exhale, step it all the way up and through. 473 00:21:10,394 --> 00:21:12,271 Pivot on the back foot. 474 00:21:13,731 --> 00:21:17,902 Slowly roll up Warrior I but take your time. 475 00:21:20,112 --> 00:21:22,198 Tend to the lower body first 476 00:21:22,198 --> 00:21:25,409 and then reach the fingertips up high to the sky. 477 00:21:25,409 --> 00:21:27,286 (exhaling) 478 00:21:27,286 --> 00:21:28,621 Inhale. 479 00:21:28,621 --> 00:21:29,663 (inhaling) 480 00:21:29,663 --> 00:21:30,706 Exhale. 481 00:21:30,706 --> 00:21:32,249 (exhaling) 482 00:21:32,249 --> 00:21:33,751 One more breath, inhale. 483 00:21:33,751 --> 00:21:35,002 (inhaling) 484 00:21:35,002 --> 00:21:36,045 Then exhale. 485 00:21:36,045 --> 00:21:38,130 Keep long through all four sides of the torso 486 00:21:38,130 --> 00:21:41,195 as you open up Warrior II to the left. 487 00:21:41,195 --> 00:21:44,220 Send your gaze past your right fingertips. 488 00:21:44,220 --> 00:21:46,263 Everything that you've kind of cultivated 489 00:21:46,263 --> 00:21:48,974 in your practice so far, embody it here. 490 00:21:48,974 --> 00:21:51,810 Go through your checklist. 491 00:21:51,810 --> 00:21:52,811 Inhale. 492 00:21:52,811 --> 00:21:53,687 (inhaling) 493 00:21:53,687 --> 00:21:55,422 Exhale. Peaceful Warrior. 494 00:21:55,422 --> 00:21:57,733 Reach the right fingertips all the way up and back. 495 00:21:57,733 --> 00:21:59,610 Front knee stays over the front ankle 496 00:21:59,610 --> 00:22:02,530 or reaching forward, shin bone reaching forward. 497 00:22:02,530 --> 00:22:04,671 Inhale in. 498 00:22:04,671 --> 00:22:06,116 Exhale, Extended Side Angle. 499 00:22:06,116 --> 00:22:08,962 Right elbow to the top of the right thigh. 500 00:22:08,962 --> 00:22:11,664 Left fingertips to the sky. 501 00:22:11,664 --> 00:22:14,124 You can also take the right fingertips down 502 00:22:14,124 --> 00:22:17,756 and that top hand forward depending on where you are 503 00:22:17,756 --> 00:22:19,357 in your body today. 504 00:22:20,381 --> 00:22:21,632 Here we go, inhale. 505 00:22:21,632 --> 00:22:22,550 (inhaling) 506 00:22:22,550 --> 00:22:24,843 And exhale, navel draws in for support. 507 00:22:24,843 --> 00:22:25,678 (exhaling) 508 00:22:25,678 --> 00:22:26,512 Here we go. 509 00:22:26,512 --> 00:22:28,806 Peaceful, not Peaceful Warrior, Reverse Triangle. 510 00:22:28,806 --> 00:22:30,057 Straighten through the front leg 511 00:22:30,057 --> 00:22:33,310 and send your right fingertips all the way up and back. 512 00:22:33,310 --> 00:22:34,812 Big breath, big stretch. 513 00:22:34,812 --> 00:22:36,480 Should feel awesome. 514 00:22:36,480 --> 00:22:37,606 Then here we go. 515 00:22:37,606 --> 00:22:38,440 Triangle Pose. 516 00:22:38,440 --> 00:22:39,608 You're gonna keep the front leg straight 517 00:22:39,608 --> 00:22:41,527 as you reach the right fingertips forward. 518 00:22:41,527 --> 00:22:44,572 Keep that length in all four sides that we've been doing 519 00:22:44,572 --> 00:22:45,864 and then here we go. 520 00:22:45,864 --> 00:22:47,199 Left fingertips up. 521 00:22:47,199 --> 00:22:48,450 Right fingertips down. 522 00:22:48,450 --> 00:22:51,648 See if you can get a little core activation here 523 00:22:51,648 --> 00:22:54,123 rather than collapsing down. 524 00:22:54,123 --> 00:22:54,957 Inhale. 525 00:22:55,958 --> 00:22:56,792 Exhale. 526 00:22:56,792 --> 00:22:58,879 Warrior II. Bend that front knee. 527 00:22:58,879 --> 00:22:59,962 Gaze forward. 528 00:22:59,962 --> 00:23:01,213 Awesome work. 529 00:23:01,213 --> 00:23:02,131 Deep breath in. 530 00:23:02,131 --> 00:23:03,424 (inhaling) 531 00:23:03,424 --> 00:23:04,383 Long breath out. 532 00:23:04,383 --> 00:23:05,217 (exhaling) 533 00:23:05,217 --> 00:23:06,552 Peaceful Warrior just for a breath. 534 00:23:06,552 --> 00:23:07,469 Inhale. 535 00:23:07,469 --> 00:23:08,887 Hey, Benji! 536 00:23:08,887 --> 00:23:10,514 Welcome! 537 00:23:10,514 --> 00:23:13,559 Exhale to cartwheel all the way down. 538 00:23:13,559 --> 00:23:16,562 Plant the palms, step the right toes back. 539 00:23:16,562 --> 00:23:17,980 Big breath. 540 00:23:17,980 --> 00:23:19,607 Exhale, lower all the way to the belly 541 00:23:19,607 --> 00:23:21,942 or, if you're ready, Chaturanga to Up Dog. 542 00:23:21,942 --> 00:23:25,929 You're gonna use a breath to open the chest, open the heart. 543 00:23:25,929 --> 00:23:28,699 You might be in a nice low Cobra here. 544 00:23:29,867 --> 00:23:32,202 Then send the hips up and back for Downward Dog. 545 00:23:32,202 --> 00:23:35,164 An option is to also come to all fours first 546 00:23:35,164 --> 00:23:38,837 and then peel up from there. 547 00:23:38,837 --> 00:23:40,836 Be kind to your body, be gentle. 548 00:23:43,631 --> 00:23:46,008 From Down Dog we'll anchor the right heel this time 549 00:23:46,008 --> 00:23:49,053 and inhale, lift the left leg up high. 550 00:23:49,053 --> 00:23:51,305 Exhale, step it all the way up and through. 551 00:23:51,305 --> 00:23:52,222 There's no rush. 552 00:23:52,222 --> 00:23:53,223 Pivot on the back foot. 553 00:23:53,223 --> 00:23:55,851 Find your footing first. 554 00:23:55,851 --> 00:23:57,061 Then wake up the spine 555 00:23:57,061 --> 00:23:59,438 by tucking the chin and rolling it up from here 556 00:23:59,438 --> 00:24:02,487 so you're not leading with the arms. 557 00:24:02,487 --> 00:24:06,461 Then again, tend to the lower body first. 558 00:24:08,322 --> 00:24:10,824 Then reach the fingertips high to the sky. 559 00:24:10,824 --> 00:24:12,951 Virabhadrasana One from there. 560 00:24:12,951 --> 00:24:13,952 Strong legs. 561 00:24:15,245 --> 00:24:17,498 (exhaling) 562 00:24:17,498 --> 00:24:18,749 Breathing deep. 563 00:24:20,334 --> 00:24:23,087 (deep breathing) 564 00:24:25,297 --> 00:24:27,257 Press into the outer edge of that back foot. 565 00:24:27,257 --> 00:24:28,717 Engage the right inner thigh. 566 00:24:28,717 --> 00:24:29,635 Inhale. 567 00:24:29,635 --> 00:24:30,886 (inhaling) 568 00:24:30,886 --> 00:24:32,096 Slow exhale. 569 00:24:32,096 --> 00:24:36,098 Open to Warrior II on the right. 570 00:24:36,098 --> 00:24:37,101 (exhaling) 571 00:24:37,101 --> 00:24:38,519 Deep bend in that front knee. 572 00:24:38,519 --> 00:24:41,183 Drop your center, wake up the core, 573 00:24:41,183 --> 00:24:43,315 gaze over the left fingertips. 574 00:24:45,984 --> 00:24:49,113 Warrior II, Virabhadrasana Two. 575 00:24:49,113 --> 00:24:50,489 Drop your center a little more. 576 00:24:50,489 --> 00:24:51,907 You got it. 577 00:24:51,907 --> 00:24:52,741 Here we go. 578 00:24:52,741 --> 00:24:54,321 Peaceful Warrior, left fingertips 579 00:24:54,321 --> 00:24:55,828 reach forward up and back. 580 00:24:55,828 --> 00:24:56,912 Create space. 581 00:24:58,038 --> 00:24:59,665 Set the tone for your day. 582 00:24:59,665 --> 00:25:00,666 If you're struggling, 583 00:25:00,666 --> 00:25:02,938 see if you can meet it with a softness, 584 00:25:02,938 --> 00:25:05,713 with a fierce breath and a strong connection to your core, 585 00:25:05,713 --> 00:25:06,755 your center. 586 00:25:06,755 --> 00:25:07,589 Inhale. 587 00:25:07,589 --> 00:25:08,966 Smile. 588 00:25:08,966 --> 00:25:10,801 Then exhale, again, from your center. 589 00:25:10,801 --> 00:25:12,261 Navel draws in. 590 00:25:12,261 --> 00:25:13,887 Extended Side Angle. 591 00:25:16,608 --> 00:25:19,143 Take up space here, lots of space. 592 00:25:19,143 --> 00:25:20,436 Strong body. 593 00:25:20,436 --> 00:25:22,604 Starting to wake up, create a little heat. 594 00:25:22,604 --> 00:25:23,689 Inhale. 595 00:25:23,689 --> 00:25:24,523 Lengthen. 596 00:25:25,774 --> 00:25:27,151 Exhale. 597 00:25:27,151 --> 00:25:28,444 Navel to spine. 598 00:25:28,444 --> 00:25:29,903 (exhaling) 599 00:25:29,903 --> 00:25:32,059 Then big inhale. 600 00:25:32,059 --> 00:25:34,283 And exhale, here we go all the way back. 601 00:25:34,283 --> 00:25:37,621 This time Reverse Triangle so straighten that front leg. 602 00:25:37,621 --> 00:25:39,163 Reach the left fingertips back. 603 00:25:39,163 --> 00:25:40,706 Notice if the ribs are coming out here. 604 00:25:40,706 --> 00:25:43,146 See if you can dial it in just a bit. 605 00:25:43,146 --> 00:25:46,128 Hug the front body to meet the back. 606 00:25:46,128 --> 00:25:47,421 Big stretch, big breath, 607 00:25:47,421 --> 00:25:49,757 relax the shoulders away from the ears. 608 00:25:49,757 --> 00:25:52,691 Inhale. Keep lifting up from the pelvic floor. 609 00:25:52,691 --> 00:25:53,761 Then exhale. 610 00:25:53,761 --> 00:25:55,704 Trikonasana, Triangle. 611 00:25:55,704 --> 00:25:57,709 Reach the left fingertips forward. 612 00:25:57,709 --> 00:25:59,141 Maintain that length. 613 00:25:59,141 --> 00:26:02,728 Then here we go, tipping our teacup down 614 00:26:02,728 --> 00:26:04,855 and revolving the heart open. 615 00:26:04,855 --> 00:26:07,733 (deep breathing) 616 00:26:07,733 --> 00:26:09,365 Breathing deep. 617 00:26:10,652 --> 00:26:13,280 Pulling that left hip crease back. 618 00:26:13,280 --> 00:26:15,324 Right inner thigh is nice and engaged. 619 00:26:15,324 --> 00:26:18,368 Take one more big breath here. 620 00:26:18,368 --> 00:26:20,704 And exhale, navel to spine. 621 00:26:20,704 --> 00:26:22,787 (exhaling) 622 00:26:22,787 --> 00:26:26,168 Then here we go all the way back up nice and slow. 623 00:26:26,168 --> 00:26:28,404 Warrior II. Pull the pinkies back. 624 00:26:28,404 --> 00:26:30,005 (exhaling) 625 00:26:30,005 --> 00:26:31,381 Nice work, here we go. 626 00:26:31,381 --> 00:26:33,217 Peaceful Warrior just for one breath. 627 00:26:33,217 --> 00:26:35,385 Inhale, reach it back. 628 00:26:35,385 --> 00:26:37,554 It'd be cool if Benji came back right here again 629 00:26:37,554 --> 00:26:38,388 but he's gone. 630 00:26:38,388 --> 00:26:41,683 Exhale, cartwheel all the way back. 631 00:26:41,683 --> 00:26:43,348 He's fired. 632 00:26:43,348 --> 00:26:46,264 Plant the palms, step the left toes back to Plank. 633 00:26:46,264 --> 00:26:47,898 Just kidding, he's never fired. 634 00:26:47,898 --> 00:26:48,732 Here we go. 635 00:26:48,732 --> 00:26:51,688 Mindful Mountain Climbers just for about 10 seconds here. 636 00:26:51,688 --> 00:26:54,791 So you can do whatever pace feels good. 637 00:26:55,864 --> 00:27:00,369 It can be really fast or it can be really slow. 638 00:27:00,369 --> 00:27:03,184 Mindful Mountain Climbers for five, 639 00:27:03,184 --> 00:27:04,498 keep going, neck nice and long, 640 00:27:04,498 --> 00:27:06,041 four, keep going, 641 00:27:06,041 --> 00:27:07,584 you got it, three, 642 00:27:07,584 --> 00:27:10,879 maybe cross it over, maybe speed it up, two, 643 00:27:10,879 --> 00:27:11,713 and one. 644 00:27:11,713 --> 00:27:13,173 Lower all the way to the belly. 645 00:27:13,173 --> 00:27:14,842 (exhaling) 646 00:27:14,842 --> 00:27:16,454 Awesome work. 647 00:27:16,454 --> 00:27:19,763 Swim the fingertips around to interlace behind the tail. 648 00:27:19,763 --> 00:27:21,139 Press into the tops of the feet 649 00:27:21,139 --> 00:27:23,895 and keep the heels hip width apart. 650 00:27:23,895 --> 00:27:27,813 Then loop the shoulders back away from the ears. 651 00:27:27,813 --> 00:27:30,399 Engage the upper back body. 652 00:27:30,399 --> 00:27:34,570 Then tuck the chin into the chest and slowly roll it up. 653 00:27:35,986 --> 00:27:38,099 Keep the neck nice and long. 654 00:27:38,099 --> 00:27:41,285 You can close your eyes and gaze right at your third eye. 655 00:27:41,285 --> 00:27:43,313 Inhale in. 656 00:27:43,313 --> 00:27:44,621 Exhale, stay lifted. 657 00:27:45,706 --> 00:27:46,540 Inhale in. 658 00:27:47,416 --> 00:27:50,763 Exhale, stay lifted. 659 00:27:50,763 --> 00:27:52,379 Then maybe a mantra for your day. 660 00:27:52,379 --> 00:27:53,213 Inhale in. 661 00:27:54,131 --> 00:27:55,549 Stay lifted, my friend. 662 00:27:55,549 --> 00:27:58,657 Here you go. Release everything, awesome. 663 00:27:58,657 --> 00:27:59,970 Press away from the earth. 664 00:27:59,970 --> 00:28:01,972 Come back to all fours. 665 00:28:01,972 --> 00:28:04,349 Walk the knees into center. 666 00:28:04,349 --> 00:28:05,642 Child's Pose. 667 00:28:05,642 --> 00:28:08,145 Fingertips all the way back towards the toes 668 00:28:08,145 --> 00:28:10,731 as you round the forehead down. 669 00:28:12,502 --> 00:28:15,068 Take a nice, fresh breath in here. 670 00:28:16,695 --> 00:28:18,655 Exhale to empty it out. 671 00:28:18,655 --> 00:28:22,288 (exhaling) 672 00:28:22,288 --> 00:28:25,037 Press into the tops of the feet. 673 00:28:25,037 --> 00:28:27,873 Slowly, again, tuck in the chin to the chest. 674 00:28:27,873 --> 00:28:28,707 Roll it up. 675 00:28:28,707 --> 00:28:30,459 If this is not available to you in the knees 676 00:28:30,459 --> 00:28:33,128 you can just come to a nice cross legged position 677 00:28:33,128 --> 00:28:36,089 or comfortable seated position of your choice 678 00:28:36,089 --> 00:28:38,592 and we'll roll all the way up. 679 00:28:39,843 --> 00:28:43,180 Hands can come to the tops of the thighs. 680 00:28:43,180 --> 00:28:45,149 Let me come all the way up, 681 00:28:45,149 --> 00:28:49,144 lengthening through the crown. 682 00:28:49,144 --> 00:28:50,187 Keep the lift. 683 00:28:50,187 --> 00:28:52,731 If you're feeling sensation in your feet, that's the point. 684 00:28:52,731 --> 00:28:54,358 We're gonna take a little twist to the left, 685 00:28:54,358 --> 00:28:56,026 we're not gonna be here long. 686 00:28:56,026 --> 00:28:59,696 Feet might be starting to wake up, tingle. 687 00:29:00,436 --> 00:29:02,616 Quote me on that one, please. 688 00:29:02,616 --> 00:29:04,201 Then back through center. 689 00:29:04,201 --> 00:29:07,252 Gentle twist to the right. 690 00:29:07,252 --> 00:29:08,455 Hug everything to the midline. 691 00:29:08,455 --> 00:29:12,042 Protect this lower back and this SI. 692 00:29:12,042 --> 00:29:13,168 This is gonna feel great. 693 00:29:13,168 --> 00:29:14,252 Come back to center. 694 00:29:14,252 --> 00:29:15,754 I promise, guys. 695 00:29:15,754 --> 00:29:17,047 Palms come together. 696 00:29:17,047 --> 00:29:19,174 We're gonna push 'em out to come forward. 697 00:29:19,174 --> 00:29:21,510 Then you're gonna swing the legs to one side 698 00:29:21,510 --> 00:29:23,178 and then send them all the way out long 699 00:29:23,178 --> 00:29:24,972 and feel the sensation in your legs, the blood, 700 00:29:24,972 --> 00:29:28,934 might even see the color in your feet. 701 00:29:28,934 --> 00:29:30,477 Whew, Dandasana. 702 00:29:30,477 --> 00:29:32,938 Hands are gonna come to the tops of the thighs here 703 00:29:32,938 --> 00:29:36,274 or at your sides and you're gonna breathe deep 704 00:29:36,274 --> 00:29:39,444 and just feel the sensation in your feet. 705 00:29:39,444 --> 00:29:42,489 (exhaling) 706 00:29:42,489 --> 00:29:43,323 Beautiful. 707 00:29:43,323 --> 00:29:45,427 Now hug the left knee in. 708 00:29:45,427 --> 00:29:48,046 Once again, hug the left knee in 709 00:29:48,046 --> 00:29:49,538 and just a gentle twist to the left. 710 00:29:49,538 --> 00:29:52,802 Then this time turn your gaze towards the front 711 00:29:52,802 --> 00:29:56,503 and you're just gonna nod front, I mean up and down. 712 00:29:58,005 --> 00:30:01,675 Really we're wanting to find this juicy action of the down, 713 00:30:01,675 --> 00:30:02,926 the chin to the chest. 714 00:30:02,926 --> 00:30:05,929 You should feel it in the left trap. 715 00:30:09,224 --> 00:30:13,395 No tension or stress in the neck and shoulders today. 716 00:30:17,232 --> 00:30:19,359 Connecting the lower body intelligence 717 00:30:19,359 --> 00:30:23,780 with the higher self, the upper body intelligence. 718 00:30:23,780 --> 00:30:24,948 Communication. 719 00:30:26,116 --> 00:30:29,870 It all collects in the neck, at least for me. 720 00:30:31,663 --> 00:30:35,333 Alright, after one more delicious chin to chest here, 721 00:30:35,333 --> 00:30:37,002 left elbow really hugging in 722 00:30:37,002 --> 00:30:40,422 so you could feel that deep stretch, then you'll release. 723 00:30:40,422 --> 00:30:43,008 We're gonna do a quick Baddha Konasana in between. 724 00:30:43,008 --> 00:30:45,260 Bring the soles of the feet together. 725 00:30:45,260 --> 00:30:49,264 You can massage the arches and inhale, lift your chest. 726 00:30:49,264 --> 00:30:51,767 Exhale, ground down through the thighs. 727 00:30:51,767 --> 00:30:54,269 Inhale, lift your chest more. 728 00:30:54,269 --> 00:30:57,355 Exhale, ground down through the thighs. 729 00:30:57,355 --> 00:30:58,899 Maybe a little Butterfly today. 730 00:30:58,899 --> 00:31:00,703 Why not? Gentle. 731 00:31:01,610 --> 00:31:03,695 ♫ Memory 732 00:31:05,530 --> 00:31:07,699 (humming) 733 00:31:08,825 --> 00:31:13,756 It's the one of maybe three songs I can play on the piano. 734 00:31:14,206 --> 00:31:18,142 If you know it tell me down below. 735 00:31:19,127 --> 00:31:21,588 Down below in the comments, jeez. 736 00:31:21,588 --> 00:31:23,256 Squeeze your right knee to the chest. 737 00:31:23,256 --> 00:31:24,758 Send your left leg out long. 738 00:31:24,758 --> 00:31:26,760 Give it a big hug and a nice gentle, 739 00:31:26,760 --> 00:31:30,347 so no pushing, no cranking, twist to the right. 740 00:31:30,347 --> 00:31:31,807 When you feel like you have that, 741 00:31:31,807 --> 00:31:35,936 maintain that in the spine and then look forward again. 742 00:31:35,936 --> 00:31:36,895 And here we go. 743 00:31:36,895 --> 00:31:39,776 Nodding the head up and down. 744 00:31:39,776 --> 00:31:42,400 To really find the stretch that I'm inviting you to find 745 00:31:42,400 --> 00:31:45,195 you wanna spiral your elbow in. 746 00:31:45,195 --> 00:31:46,404 That's why we've been working 747 00:31:46,404 --> 00:31:47,781 with elbow crease shining forward 748 00:31:47,781 --> 00:31:50,408 so you really get that rotation of the shoulder 749 00:31:50,408 --> 00:31:52,494 wrapping around and down. 750 00:31:55,413 --> 00:31:57,207 Just play with that a little bit here. 751 00:31:57,207 --> 00:31:58,500 Make sure you're breathing deep. 752 00:31:58,500 --> 00:32:01,689 If you lost the breath, nice, conscious breath, 753 00:32:01,689 --> 00:32:03,088 come back to it now. 754 00:32:04,881 --> 00:32:08,760 Close your eyes and get all zeny a little bit here. 755 00:32:08,760 --> 00:32:10,011 Relax your jaw. 756 00:32:11,847 --> 00:32:13,932 You're gonna have an awesome day, man. 757 00:32:13,932 --> 00:32:17,570 You're gonna have a great day. 758 00:32:17,570 --> 00:32:22,208 Even if challenge strikes, which it does, 759 00:32:22,208 --> 00:32:25,651 you're gonna be present, centered, 760 00:32:28,780 --> 00:32:32,067 ready for anything. 761 00:32:32,826 --> 00:32:35,585 Take one more chin to chest. 762 00:32:35,585 --> 00:32:38,248 Maybe lean your heart forward a bit. 763 00:32:39,166 --> 00:32:41,668 Come all the way back. 764 00:32:41,668 --> 00:32:43,170 Soles of the feet come together. 765 00:32:43,170 --> 00:32:44,004 Inhale in. 766 00:32:44,004 --> 00:32:46,673 This time send your heart up and then forward. 767 00:32:46,673 --> 00:32:48,465 Really drive your heart forward. 768 00:32:48,465 --> 00:32:50,260 Maybe grab the toes or the ankles here 769 00:32:50,260 --> 00:32:52,429 and one last Forward Fold. 770 00:32:53,889 --> 00:32:57,517 Feel that deep stretch through the inner groin. 771 00:32:57,517 --> 00:33:00,179 (deep breathing) 772 00:33:00,179 --> 00:33:03,607 Take some super loving breaths here, 773 00:33:03,607 --> 00:33:06,610 some super power breaths in and out. 774 00:33:06,610 --> 00:33:09,691 Baby pulse if it feels good but be really mindful. 775 00:33:09,691 --> 00:33:11,656 Keep your elbows in here. 776 00:33:13,950 --> 00:33:19,144 Then one last time, plant that seed in the tailbone area, 777 00:33:19,998 --> 00:33:23,585 the base of the spine, tuck your chin into the chest 778 00:33:23,585 --> 00:33:25,790 and slowly roll it up. 779 00:33:28,688 --> 00:33:32,469 As you roll up, you're gonna bring the knees together. 780 00:33:34,554 --> 00:33:37,048 You're gonna sit back, way back, 781 00:33:37,048 --> 00:33:40,435 and maybe the shins and the knees come up here 782 00:33:41,436 --> 00:33:44,314 and we wake up, put a little fire in the belly. 783 00:33:44,314 --> 00:33:46,233 Maybe take the fingertips out. 784 00:33:46,233 --> 00:33:48,443 This is the last bit so hang with me. 785 00:33:48,443 --> 00:33:49,986 Maybe you take palms to the left 786 00:33:49,986 --> 00:33:51,696 and extend the right leg out long. 787 00:33:51,696 --> 00:33:53,446 Give it a try. 788 00:33:53,446 --> 00:33:55,617 Maybe you take palms namaste to the right, 789 00:33:55,617 --> 00:33:57,202 extend the left leg out long. 790 00:33:57,202 --> 00:33:58,370 Give it a try. 791 00:33:59,704 --> 00:34:01,581 And back to center, here we go. 792 00:34:01,581 --> 00:34:04,167 Let's just burst a big burst of fresh breath 793 00:34:04,167 --> 00:34:05,418 and fresh energy. 794 00:34:05,418 --> 00:34:06,753 Squeeze everything in, in, in. 795 00:34:06,753 --> 00:34:07,671 Squeeze. 796 00:34:07,671 --> 00:34:09,214 Peek at me if you need to. 797 00:34:09,214 --> 00:34:11,341 Then exhale, navel to spine for stability. 798 00:34:11,341 --> 00:34:13,092 Send it all the way out and up. 799 00:34:13,092 --> 00:34:14,761 Fingertips, toes up. 800 00:34:14,761 --> 00:34:16,679 ♫ Navasana 801 00:34:16,679 --> 00:34:18,848 Awesome, and then release. 802 00:34:18,848 --> 00:34:20,719 Sukhasana. 803 00:34:24,938 --> 00:34:28,858 Close your eyes, get still for just one moment. 804 00:34:30,277 --> 00:34:32,946 I choose to have an awesome day. 805 00:34:35,614 --> 00:34:37,103 Clean slate. 806 00:34:38,994 --> 00:34:42,998 Inviting a freshness into the body and the mind. 807 00:34:48,585 --> 00:34:50,755 Throw the hands to the heart. 808 00:34:50,755 --> 00:34:51,589 Hats off to you. 809 00:34:51,589 --> 00:34:52,424 Thank you so much 810 00:34:52,424 --> 00:34:54,884 for spending a little time with me this morning 811 00:34:54,884 --> 00:34:57,637 and hundreds, millions, actually, 812 00:34:58,805 --> 00:35:00,932 of people around the world. 813 00:35:00,932 --> 00:35:02,309 We take time to fill our cup 814 00:35:02,309 --> 00:35:05,082 we can then allow it to overflow 815 00:35:05,082 --> 00:35:08,262 so we can help others 816 00:35:08,262 --> 00:35:11,776 find a meaningful contribution to humanity. 817 00:35:11,776 --> 00:35:13,611 But there's no pressure to do that in a day. 818 00:35:13,611 --> 00:35:17,240 So just do your best and find what feels good. 819 00:35:17,240 --> 00:35:18,366 Deep breath in. 820 00:35:18,366 --> 00:35:19,743 (inhaling) 821 00:35:19,743 --> 00:35:20,827 Long breath out. 822 00:35:20,827 --> 00:35:21,745 (exhaling) 823 00:35:21,745 --> 00:35:24,748 If this video helped you, share it with someone you know 824 00:35:24,748 --> 00:35:27,026 to help them spread the love. 825 00:35:27,026 --> 00:35:31,463 We'll finish by bringing the thumbs up to the third eye 826 00:35:31,463 --> 00:35:35,046 and bowing to the awesome within 827 00:35:35,046 --> 00:35:37,093 and recognizing that in all beings. 828 00:35:37,093 --> 00:35:37,927 Namaste. 829 00:35:40,638 --> 00:35:44,559 Have a kick butt day! 830 00:35:44,559 --> 00:35:47,729 (upbeat music)