- What's up, everyone?

Good morning and 
welcome to Yoga with Adriene.

I'm Adriene and this is Benji

and we're wishing 
you a very good morning.

We have a yoga practice

to help you feel fresh 
and awesome for your day

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

(upbeat music)

Alright, good 
morning my friends.

Let's begin 
sitting up nice and tall

in a nice cross-legged seat.

We're gonna ease in 
and wake up together.

Take your time as 
you get into place.

Find length through the spine.

We're gonna just start 
with soft, easy movement

with the head and neck as
we connect with the breaths.

No need to force 
anything or push.

Just begin nice and easy 
with soft, easy movement,

maybe nodding the 
head yes and then no.

Maybe drawing 
circles with the nose.

You can close your eyes here
now that you have your task

and begin to deepen your breath.

One of the awesome things

about practicing 
yoga in the morning

is it's the 
beginning of the day, right?

You have an 
opportunity to start fresh,

to let go of anything 
that's happened before

and to begin anew.

You don't have all 
the information of the day

and the hip 
happenings of the day.

They haven't occurred 
yet so you get to design,

or attempt to design,

the way you feel today.

Maybe letting go of any
baggage from the previous day.

I'm just really 
seeing this as an opportunity

to start again,

begin again.

There's no time 
like the present.

Bring the head 
back over the heart.

We'll bring the hands together.

Prayer Position.

And if Prayer Position feels
really revenant and awesome

really close 
your eyes and feel it.

Drop your thumbs to your heart.

If that's not your 
style then no prob.

Press the palms together

and start to open up 
through the shoulders,

elbows left to right,

and just create a 
little resistance here,

a little sensation.

The way I like to 
approach yoga is very personal,

it's very individual.

That's perfect for our 
morning practice, right,

where you're really 
taking this time for yourself

whether you're 
practicing alone

or with someone.

Wherever you 
are in mind and body

just take a second

to set an intention.

It can just 
simply be to wake up.

Take a deep breath in.

And exhale to release 
the hands to the legs.

Open your eyes.

Smile just a little.

We're gonna bring the legs
one foot in front of the other

so let's start 
with the left heel in

and the right foot in front.

If it's beginning to 
be a little bit tricky

to sit up tall here, you can
lift your bum up on a blanket

or a block or a rolled up towel,

even a couch cushion's awesome.

Then here we go, a 
nice good morning stretch.

Spread your hands, 
your fingers, super wide

so you really feel the 
skin in between your fingers

stretch really wide

and then just reach up 
really naturally from here.

You don't have to 
come into a perfect shape

or worry about rotation.

Just reach up in a 
way that feels good.

We create length 
through the side body.

You might close 
your eyes here again.

Now that you know what you're
doing you can close your eyes

and feel it out.

Think about lifting not 
just through the side body

but through the front body
and the back body, as well.

Then like a little 
monkey or something

you're reaching up and 
imagine you're now hanging

from a tree branch 
or something here

so you might even claw 
the fingers or take fists.

(deep breathing)

Begin to deepen your breath.

Longer, louder, fuller breaths.

We're just feeling the 
energy and the blood rush

and you might be tired here
so you might take a big yawn.

(yawning)

Then here we go, 
wiggle the fingertips actively.

Wiggle the fingertips and 
rain it down nice and slow.

Great, then you're 
gonna take the fingertips out

all the way in front

and then continue to 
reach your heart forward,

palms come to the earth.

You should start to feel 
this in the outer right hip.

Breathe deep.

Then turn your elbow 
creases towards the front

and from here 
reach your heart forward

and slowly melt it down, 
forehead to earth.

I should say 
forehead toward earth

because the forehead's 
not gonna come to the ground.

If you have a block 
in your home practice

you can actually bring the
block to your forehead here.

Otherwise just let 
the weight of the head

hang kind of loose.

Close your eyes once 
again, deepen your breath.

You might rock 
gently side to side,

feeling the 
sensation in the outer hip

but we're also starting to
create space in the lower back.

Again, elbow 
creases are forward here

so we're not 
clenching or we're rounding

but we're rotating the 
shoulders out, elbows forward.

Excuse me, 
elbow creases forward.

Soft, easy movement as you sway
like a branch in the breeze

back and forth, back and forth.

(deep breathing)

Great, then root 
down through your bum.

Hips grow heavy here.

We're gonna slowly roll it up.

Tuck the chin into the chest, 
nose toward the navel.

We round forward, 
shoulders forward.

This is my favorite 
Mister Burns moment, you know.

Then from here 
we plant the seed,

roll all the way 
down at the coccyx

and then slowly grow awareness

all the way up 
through the spine,

all the way up, up, up.

Rolling.

Chin stays tucked 'til 
the last possible minute

all the way up.

We rise head over heart, 
heart over pelvis.

Let's switch the 
legs nice and easy.

Right heel comes in.

Left leg comes out.

Siddhasana is this shape.

Once again, this 
time a little faster

we spread the fingertips, 
inhale, reach to the sky.

Lift and lengthen through
all four sides of the torso.

Maybe you take a big yawn here.

(yawning)

Maybe a lion's breath.

(exhaling)

Rotate the wrists.

Awesome.

Then send the 
fingertips forward.

Wiggle the fingertips, 
rain it down,

and send it all the way forward.

Keep your heart 
open, chest open,

elbow creases towards the front

and you're gonna 
come into your fold here.

Really feeling a nuance, what's 
going on in that left hip.

Then same thing, 
you'll close your eyes

or soften your gaze

and start to rock 
gently back and forth

like a branch 
swaying in the breeze.

(exhaling)

Relax your shoulders, 
relax your neck.

Move how you wanna 
move throughout your day.

Move like that on your mat.

Nobody wants to be a basket case

rushing from one 
thing to the next,

feeling late and unprepared 
and grasping or pushing

or trying to catch up.

Mm-mm.

Set the tone for your day

by paying attention to the
quality of movement on your mat.

Just allowing sensation 
to occur, not forcing it.

(exhaling)

This is that Sukha, that ease.

And it takes practice.

Take one more 
cycle of breath here.

Then again, plant a 
seed right at the tailbone.

So root down, thigh bones heavy,

tuck the chin, and 
slow this one down a lot.

Slow, slow, slow.

Rolling up.

That seed at the base of the
spine starts to grow taller.

The chin stays 
tucked as long as possible

as you roll up super slow,

feeling your way all the way
up through the spinal column.

The neck nice and long.

The posture grows tall.

Eventually the third 
eye and the crown lift up.

Head over heart, 
heart over pelvis.

Alright, a little rinse.

Squeeze shoulders up to 
the ears as you breathe in.

Take a deep breath 
in here then pause,

hold the breath at the top.

If you want you can come 
into a little mudra here,

index finger and thumb.

Retaining the breath at the top.

Squeeze and lift, 
squeeze and lift,

squeeze and lift, 
squeeze and lift.

Then exhale with a big sigh.

(exhaling)

Drop the shoulders.

Awesome.

Let's do that two more times.

Inhale.

Squeeze and lift.

Shoulders rise with mindfulness

all the way up to the earlobes.

Then soften the 
skin of the face.

Maybe you take the mudra here.

Retain the breath.

Hold.

Squeeze and lift.

Actively lifting, 
lifting, lifting.

Then here we go.

Exhale to drop.

(exhaling)

And one more time.

Squeeze and lift.

Inhale, hold or 
retain the breath at the top.

Pause, hold it, you got it.

Find the ease in the jaw and
the skin of the forehead.

Here we go.

Drop and release.

(exhaling)

Awesome.

Allow your hands to rest gently
on the tops of the thighs

and keep the mudra if you like.

Relax the shoulders 
completely down, down, down

and just notice how you feel.

Take a little 
moment of meditation here

to just close 
the eyes and notice.

Sweet.

Then draw the palms 
together at your heart.

Once again, Anjali mudra.

Take a deep breath in.

(inhaling)

Then exhale.

Release the palms, come forward.

We're gonna go all 
the way onto all fours

so take your time getting there.

Keep a little smile on your face

or just a little 
softness in the face.

If you woke up on 
the wrong side of the bed

just start to soften.

It happens.

You wake up grouchy, 
God knows why.

Just notice where 
you are and

pay attention

to the things you can 
do to alter how you move

and how you feel.

You're gonna go 
right into Cat-Cow

so you'll drop the 
belly and open the chest.

Then you'll round through
spinal flexion, chin to chest,

navel draws up.

Then moving in your own time

at a pace that feels 
awesome for you this morning.

Again, if you feel sore or a
little rickety, it's all good.

That's why we're here.

If you feel weak or 
tired or sad, accept that

and let's see if we 
can just use this practice

to create shift, to feel fresh.

Take a moment or 
two to bump the hips

to one side and then the other.

Maybe draw 
circles with the ribcage.

Get a little weird.

Get weird.

(deep breathing)

Then we'll continue 
to explore body and space

and wake up not 
just the physical body

but the emotional body, 
mental, your mind, as well,

by bringing our 
head below our heart,

curling the toes under

and peeling the 
tail up for Downward Dog.

Pedaling it out.

Nice and easy.

Setting yourself 
up for greatness

by really clawing 
into the fingertips,

taking any 
pressure out of the wrist

and then keep that rotation
that we had in Siddhasana,

Forward Fold, earlier with
elbow creases reaching forward.

Rotating forward.

Yup, then take a deep 
breath in, still the body,

and exhale everything out.

(exhaling)

Again, deep breath in.

Body's in stillness, you got it.

(inhaling)

Nice cleansing breath 
out through the mouth.

(exhaling)

And one more.
Claw through the fingertips.

You can bend the knees as
generously as you need here.

(inhaling)

And empty it out.

(exhaling)

Awesome.

Baby steps to 
the top of the mat.

Really feel the nuance as you
step baby steps to the top.

Waking up through 
the feet is so important

before we put our 
shoes on for the day.

Stretching through the Achilles.

No metaphor there.

Through the calve.

And finally up to Forward Fold.

Feet hip width apart

where we really wake 
up the backs of the legs,

bend the knees to, once again,

send some love to 
the lower back body.

Allow the weight of 
the head to round forward

so you feel the 
stretch through the whole back,

shoulders relaxing down.

And again, this one's 
for our mental health.

Calming the mind, bringing the
head down, shaking it loose

and adding that layer of breath

to really bring a freshness

to our cellular body.

(exhaling)

Awesome.

Take one more cycle of breath
here to do whatever you want.

Keep the feet nice 
and planted firmly rooted,

grounding for the day.

Yes.

Then release the arms 
and then slowly roll it up.

As you roll up, once 
again, put a little awareness.

If you like the 
metaphor of the seed

or maybe a little white light, 
whatever works for you,

put it at the base of the spine

and grow awareness energy

all the way up 
through the spinal column

as you rise up tall,

keeping the chin 
tucked as long as you can,

and then lengthening 
up through the crown.

These types of awareness
practices, they're just tenfold

any sort of 
muscular thing you could do

even though of course 
we wanna build muscles

to support the 
spine for good posture.

But just taking some time in
the morning to build awareness

and tend to the energy that
runs up and down the spine

is so good for 
maintaining healthy posture

throughout the day.

Lift up through the front body.

Think of this whoosh of energy

kind of lifting your heart up,

maybe lifting the chin slightly.

Then it's all 
about balance, baby,

so ground the tailbone down,

lift up through 
the inner thighs,

and hopefully you all 
are doing these videos

wherever they are every week

and you did our 
healthy knee video.

You can engage the 
inner thigh and even the quad

to lift the kneecaps up a
bit here and play with that.

Then nice and easy 
you're gonna take your hands

and you're gonna 
bring 'em to the left side

to look behind you 
as if you were going,

"Right this way."

Then you're gonna 
swing 'em to the front

and take it to the other side.

Then you're just 
gonna speed up that action

and do a little wake up call.

I like to call this 
knocking at heaven's door.

I feel like I read 
that in a Kundalini book

back when we had our 
nose in the books, man.

This is a little 
great good morning thing.

The key is to

not get in your head,

to keep length up 
through the crown,

to keep a soft bend in the knees

and that's why I said to 
engage your inner thigh and

the quads to protect the knees.

Keep your feet 
firmly rooted on the ground.

Keep it going.

It's okay to smile if 
you feel a little silly.

Then the last, the best part

is when you just 
give yourself a little

(smacking)

slap.

And then allow your 
breath to be a part of this.

Again, the morning 
practice is so great

because you're not 
carrying the baggage of the day.

But if you have 
any grogginess here,

just give a little (exhaling).

Whatever feels awesome.

Then speed it up like kind of
an awkward amount of speed.

(rapidly breathing)

You're gonna come 
back to Mountain Pose.

Here we go.

Open the palms out wide,
lift the chest, and be still.

Close your eyes.

Feel.

Notice.

Bend the knees.

Fingertips are 
gonna go down to come up.

Inhale, reach for the sky.

Big stretch.

Exhale, rain it down.

Move the fingertips, wiggle
the toes or lift the toes.

Forward Fold.

Then you're gonna step 
just the left foot back.

Left foot steps back here 
and we lower the knee down.

Then inhale to look forward.

You're gonna think about your
heart really reaching forward

and tug your 
right hip crease back.

Great. Big breath in.

Exhale to lift the back knee.

This is an option, of course.

You can keep it nice and low

if your energy level's 
still kind of low and soft.

Then from here 
plant the left palm.

Inhale.

Reach up towards the sky

and as you do that 
lift the hips, inhale.

Just a bit.

Front knee stays bent.
Then exhale, bring it down.

Awesome.
Back foot up.

Back foot comes 
up to meet the front.

I'm human, okay?

Then inhale, Halfway Lift.

When you do this we're 
gonna take airplane arms

so open the shoulders.

When you feel like 
you have that length,

send the 
fingertips out behind you,

palms pressing into 
an imaginary surface.

Now we're building strength.

Front body meeting the back
body for good posture all day.

One more breath.

Maybe lift up 
through the triceps a little.

Then exhale to release.

(exhaling)
Forward Fold.

Awesome, step the 
right toes back this time.

Lower the right knee.

Then loop the 
shoulder and inhale.

Really send your 
heart, chest forward.

Just check to make 
sure this front knee

is not going super 
far beyond the toes

or far beyond the ankle really.

Then pull that left 
hip crease back just a bit.

Inhale.

Then exhale.

Keep the heart opening forward

as you maybe use that exhale
to bring the back knee up.

Really lift the back of that
knee towards the ceiling.

Then right hand 
will come to the earth

and we revolve, open 
the heart, the chest forward

as you bring the 
left fingertips up.

Big twist.

Waking up the digestive organs.

All of the internal organs.

Really breathing deep

and then using an 
exhale to guide it back down.

This time we'll 
step the back foot,

excuse me, the front foot back.

Hello, good morning, Adriene.

You're coming into a Plank Pose.

You can lower to the knees here.

You just wanna find nice, 
long extension in the neck.

If you're in Plank, 
rock front to rock back.

Create one nice long line of
awareness from crown to tail.

If you're on the knees

see if you can 
rotate the shoulders away

and again find that 
length from crown to tail.

Three, two, take it 
to Downward Dog, one.

Awesome work.

Feel it out.

Inhale deeply.

Exhale.

(exhaling)
Everything.

Drop the left heel 
down here and inhale.

Lift the right leg up high.

(inhaling)

Exhale, step it all 
the way up and through.

Pivot on the back foot.

Slowly roll up Warrior I 
but take your time.

Tend to the lower body first

and then reach the 
fingertips up high to the sky.

(exhaling)

Inhale.

(inhaling)

Exhale.

(exhaling)

One more breath, inhale.

(inhaling)

Then exhale.

Keep long through all 
four sides of the torso

as you open up 
Warrior II to the left.

Send your gaze past 
your right fingertips.

Everything that 
you've kind of cultivated

in your practice so far, 
embody it here.

Go through your checklist.

Inhale.

(inhaling)

Exhale. Peaceful Warrior.

Reach the right fingertips 
all the way up and back.

Front knee stays 
over the front ankle

or reaching forward, 
shin bone reaching forward.

Inhale in.

Exhale, Extended Side Angle.

Right elbow to the 
top of the right thigh.

Left fingertips to the sky.

You can also take 
the right fingertips down

and that top hand forward 
depending on where you are

in your body today.

Here we go, inhale.

(inhaling)

And exhale, navel 
draws in for support.

(exhaling)

Here we go.

Peaceful, not Peaceful 
Warrior, Reverse Triangle.

Straighten through the front leg

and send your right fingertips
all the way up and back.

Big breath, big stretch.

Should feel awesome.

Then here we go.

Triangle Pose.

You're gonna keep 
the front leg straight

as you reach the 
right fingertips forward.

Keep that length in all four
sides that we've been doing

and then here we go.

Left fingertips up.

Right fingertips down.

See if you can get a 
little core activation here

rather than collapsing down.

Inhale.

Exhale.

Warrior II.
Bend that front knee.

Gaze forward.

Awesome work.

Deep breath in.

(inhaling)

Long breath out.

(exhaling)

Peaceful Warrior 
just for a breath.

Inhale.

Hey, Benji!

Welcome!

Exhale to 
cartwheel all the way down.

Plant the palms, 
step the right toes back.

Big breath.

Exhale, lower all 
the way to the belly

or, if you're ready, 
Chaturanga to Up Dog.

You're gonna use a breath to
open the chest, open the heart.

You might be in a 
nice low Cobra here.

Then send the hips up 
and back for Downward Dog.

An option is to also 
come to all fours first

and then peel up from there.

Be kind to your body, be gentle.

From Down Dog we'll 
anchor the right heel this time

and inhale, lift 
the left leg up high.

Exhale, step it all 
the way up and through.

There's no rush.

Pivot on the back foot.

Find your footing first.

Then wake up the spine

by tucking the chin 
and rolling it up from here

so you're not 
leading with the arms.

Then again, tend to 
the lower body first.

Then reach the 
fingertips high to the sky.

Virabhadrasana One from there.

Strong legs.

(exhaling)

Breathing deep.

(deep breathing)

Press into the outer 
edge of that back foot.

Engage the right inner thigh.

Inhale.

(inhaling)

Slow exhale.

Open to Warrior II 
on the right.

(exhaling)

Deep bend in that front knee.

Drop your center, 
wake up the core,

gaze over the left fingertips.

Warrior II, Virabhadrasana Two.

Drop your center a little more.

You got it.

Here we go.

Peaceful Warrior, 
left fingertips

reach forward up and back.

Create space.

Set the tone for your day.

If you're struggling,

see if you can 
meet it with a softness,

with a fierce breath and a
strong connection to your core,

your center.

Inhale.

Smile.

Then exhale, 
again, from your center.

Navel draws in.

Extended Side Angle.

Take up space here, 
lots of space.

Strong body.

Starting to wake up, 
create a little heat.

Inhale.

Lengthen.

Exhale.

Navel to spine.

(exhaling)

Then big inhale.

And exhale, here 
we go all the way back.

This time Reverse Triangle
so straighten that front leg.

Reach the left fingertips back.

Notice if the ribs 
are coming out here.

See if you can 
dial it in just a bit.

Hug the front 
body to meet the back.

Big stretch, big breath,

relax the shoulders 
away from the ears.

Inhale. Keep lifting up 
from the pelvic floor.

Then exhale.

Trikonasana, Triangle.

Reach the left 
fingertips forward.

Maintain that length.

Then here we go, 
tipping our teacup down

and revolving the heart open.

(deep breathing)

Breathing deep.

Pulling that 
left hip crease back.

Right inner thigh 
is nice and engaged.

Take one more big breath here.

And exhale, navel to spine.

(exhaling)

Then here we go all the 
way back up nice and slow.

Warrior II.
Pull the pinkies back.

(exhaling)

Nice work, here we go.

Peaceful Warrior 
just for one breath.

Inhale, reach it back.

It'd be cool if Benji 
came back right here again

but he's gone.

Exhale, 
cartwheel all the way back.

He's fired.

Plant the palms, step 
the left toes back to Plank.

Just kidding, he's never fired.

Here we go.

Mindful Mountain Climbers just
for about 10 seconds here.

So you can do 
whatever pace feels good.

It can be really fast 
or it can be really slow.

Mindful Mountain 
Climbers for five,

keep going, neck nice and long,

four, keep going,

you got it, three,

maybe cross it over, 
maybe speed it up, two,

and one.

Lower all the way to the belly.

(exhaling)

Awesome work.

Swim the fingertips around
to interlace behind the tail.

Press into the tops of the feet

and keep the 
heels hip width apart.

Then loop the shoulders 
back away from the ears.

Engage the upper back body.

Then tuck the chin into the
chest and slowly roll it up.

Keep the neck nice and long.

You can close your eyes and
gaze right at your third eye.

Inhale in.

Exhale, stay lifted.

Inhale in.

Exhale, stay lifted.

Then maybe a 
mantra for your day.

Inhale in.

Stay lifted, my friend.

Here you go.
Release everything, awesome.

Press away from the earth.

Come back to all fours.

Walk the knees into center.

Child's Pose.

Fingertips all the 
way back towards the toes

as you round the forehead down.

Take a nice, 
fresh breath in here.

Exhale to empty it out.

(exhaling)

Press into the tops of the feet.

Slowly, again, tuck 
in the chin to the chest.

Roll it up.

If this is not 
available to you in the knees

you can just come to a 
nice cross legged position

or comfortable seated 
position of your choice

and we'll roll all the way up.

Hands can come to 
the tops of the thighs.

Let me come all the way up,

lengthening through the crown.

Keep the lift.

If you're feeling sensation in
your feet, that's the point.

We're gonna take a 
little twist to the left,

we're not gonna be here long.

Feet might be 
starting to wake up, tingle.

Quote me on that one, please.

Then back through center.

Gentle twist to the right.

Hug everything to the midline.

Protect this 
lower back and this SI.

This is gonna feel great.

Come back to center.

I promise, guys.

Palms come together.

We're gonna push 
'em out to come forward.

Then you're gonna 
swing the legs to one side

and then send them 
all the way out long

and feel the sensation 
in your legs, the blood,

might even see the 
color in your feet.

Whew, Dandasana.

Hands are gonna come to 
the tops of the thighs here

or at your sides and 
you're gonna breathe deep

and just feel the 
sensation in your feet.

(exhaling)

Beautiful.

Now hug the left knee in.

Once again, hug the left knee in

and just a gentle 
twist to the left.

Then this time turn 
your gaze towards the front

and you're just gonna nod 
front, I mean up and down.

Really we're wanting to find
this juicy action of the down,

the chin to the chest.

You should feel 
it in the left trap.

No tension or stress in 
the neck and shoulders today.

Connecting the 
lower body intelligence

with the higher self, 
the upper body intelligence.

Communication.

It all collects in the
neck, at least for me.

Alright, after one more 
delicious chin to chest here,

left elbow really hugging in

so you could feel that deep
stretch, then you'll release.

We're gonna do a quick 
Baddha Konasana in between.

Bring the soles 
of the feet together.

You can massage the arches
and inhale, lift your chest.

Exhale, ground down 
through the thighs.

Inhale, lift your chest more.

Exhale, ground down 
through the thighs.

Maybe a little Butterfly today.

Why not? Gentle.

♫ Memory

(humming)

It's the one of maybe three
songs I can play on the piano.

If you know it 
tell me down below.

Down below in 
the comments, jeez.

Squeeze your 
right knee to the chest.

Send your left leg out long.

Give it a big hug 
and a nice gentle,

so no pushing, no cranking, 
twist to the right.

When you feel 
like you have that,

maintain that in the spine
and then look forward again.

And here we go.

Nodding the head up and down.

To really find the stretch
that I'm inviting you to find

you wanna spiral your elbow in.

That's why we've been working

with elbow 
crease shining forward

so you really get that 
rotation of the shoulder

wrapping around and down.

Just play with 
that a little bit here.

Make sure you're breathing deep.

If you lost the breath, 
nice, conscious breath,

come back to it now.

Close your eyes and get 
all zeny a little bit here.

Relax your jaw.

You're gonna have 
an awesome day, man.

You're gonna have a great day.

Even if challenge 
strikes, which it does,

you're gonna be 
present, centered,

ready for anything.

Take one more chin to chest.

Maybe lean your 
heart forward a bit.

Come all the way back.

Soles of the feet come together.

Inhale in.

This time send your 
heart up and then forward.

Really drive your heart forward.

Maybe grab the 
toes or the ankles here

and one last Forward Fold.

Feel that deep stretch 
through the inner groin.

(deep breathing)

Take some super 
loving breaths here,

some super power 
breaths in and out.

Baby pulse if it feels 
good but be really mindful.

Keep your elbows in here.

Then one last time, plant that
seed in the tailbone area,

the base of the spine, 
tuck your chin into the chest

and slowly roll it up.

As you roll up, you're gonna
bring the knees together.

You're gonna sit back, way back,

and maybe the shins 
and the knees come up here

and we wake up, put a 
little fire in the belly.

Maybe take the fingertips out.

This is the last 
bit so hang with me.

Maybe you take palms to the left

and extend the 
right leg out long.

Give it a try.

Maybe you take palms 
namaste to the right,

extend the left leg out long.

Give it a try.

And back to center, here we go.

Let's just burst a 
big burst of fresh breath

and fresh energy.

Squeeze everything in, in, in.

Squeeze.

Peek at me if you need to.

Then exhale, navel 
to spine for stability.

Send it all the way out and up.

Fingertips, toes up.

♫ Navasana

Awesome, and then release.

Sukhasana.

Close your eyes, get 
still for just one moment.

I choose to have an awesome day.

Clean slate.

Inviting a freshness 
into the body and the mind.

Throw the hands to the heart.

Hats off to you.

Thank you so much

for spending a little 
time with me this morning

and hundreds, 
millions, actually,

of people around the world.

We take time to fill our cup

we can then allow it to overflow

so we can help others

find a meaningful 
contribution to humanity.

But there's no 
pressure to do that in a day.

So just do your best 
and find what feels good.

Deep breath in.

(inhaling)

Long breath out.

(exhaling)

If this video helped you,
share it with someone you know

to help them spread the love.

We'll finish by bringing the
thumbs up to the third eye

and bowing to the awesome within

and recognizing 
that in all beings.

Namaste.

Have a kick butt day!

(upbeat music)