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- Hey everyone,
welcome to Yoga with Adriene.

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I'm Adriene, and this is Benji,

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and today we have an
awesome practice of yoga

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and pranayama for the spine.

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So this is a season where
we're all trying to get fit

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and ripped and blah, blah, blah,

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and that's really great but
today is just a wonderful,

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beautiful,
hopefully very kind reminder

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to not put the
cart before the horse,

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to really focus on
the inner ecosystem,

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knowing that that will
absolutely have an effect

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on our beautiful
outer ecosystem.

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So hop into something comfy
and get ready to breathe deep,

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and let's get started.

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(upbeat music)

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All right my darling friends,

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let's begin in a
comfortable seat.

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Cross your legs or your
ankles, sit up nice and tall.

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If you want to
kick it old-school,

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move the fleshy part
of the buttocks aside,

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so you can feel your

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sits bones really
rooting to the ground.

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That's fabulous.

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Just take a couple
actions on your own

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to get settled in so
that you can eventually find

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a little stillness.

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So the invitation is there
to really take what you need,

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fix your hair, pull up
your drawers, get situated.

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And then as you're ready,

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we'll begin to sit
up a little taller,

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and invite a deeper breath in.

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And out.

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And while we are
trying to honor our time and

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keep up with the pace of things,

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this is your time to slow down.

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So in particular, with
the spring and summer seasons

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in my culture,
things start to amp up.

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And while it's good to
embrace the active energy,

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the sunshine,

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shed some weight,

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be light,

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it doesn't always
mean harder, faster.

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We want to make
sure we're tending to

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the inner ecosystem,
the energetic body,

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as well as the outer body.

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So today's practice is a
great full body practice,

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but we're coming at it
from the focus of the spine,

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and the energy that runs up
and down the center channel,

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the sacred line of the spine.

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Relax your shoulders and if
you can, close your eyes here,

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I'll guide you with my voice.

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Again, just slowly arriving
here in the present moment,

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and there's an invitation
to sit up a little taller,

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and as you're ready,

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breathe more fully,
deeper breaths.

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And then just see what's going
on today, what's coming up?

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What distractions are there,

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either in the room
with you, or inside?

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And then notice the
thoughts that are coming up,

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and then acknowledge them.

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And notice the sensations
that are arising in the body

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as you come into
stillness and acknowledge them.

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(birds chirping)

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I can hear some little birds
chirping outside my window.

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Just notice any sounds,

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just kind of take in
the quality of the air.

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(inhaling and exhaling deeply)

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And now shift your attention

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with purpose towards
the sound of your breath,

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so we start to focus now more
on the sound of the breath.

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(inhaling and exhaling deeply)

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Notice if you want to fidget,

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if you want to pause the video

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or if you want
to choose a new one,

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see if you can kind
of lean into this moment,

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just accept where
you are and be present.

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We talk about it all the
time in yoga, being present,

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being in the now.

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Today, allow
each now to be another

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step toward the next now,

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a doorway to the
next present moment.

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So just keep going.

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(inhaling and exhaling deeply)

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So we're sitting
up nice and tall,

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we're listening to
the sound of the breath,

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we're coming into
the role of the observer,

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and then just very easy, we're
gonna start to move the head

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so you can go one
ear over one shoulder,

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or you can soften it and
make it a little more fluid,

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but just soft,
gentle movements as you

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tick tock the head a
little, side to side,

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and keep your eyes closed,

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and start to
lift up a little more

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through the chest, the heart.

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And as you tick tock
the head back and forth

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or maybe find a soft motion,

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I always think of this as like
my ode to Mr. Stevie Wonder.

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As you start to move
the head a little bit here,

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sometimes it helps
to keep the eyes closed,

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see your spine for
the crown to the tail,

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so really want to
integrate the neck today.

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And then continue to
breathe nice full breaths.

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And then bring it back
to center and open the eyes.

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Here we go,
spreading the fingertips,

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squeeze the
shoulders up to the ears,

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spread your fingertips,
and then exhale,

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relax the shoulders
down the back body,

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hands come to the
tops of the thighs.

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Beautiful, inhale
in through the nose.

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(inhaling deeply)

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Exhale, SH sound
out through the mouth.

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(exhaling deeply)

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Two more times, see if
you can make your exhale

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longer than mine.

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Big inhale, lift your
heart, sit up nice and tall.

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(inhaling deeply)

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Exhale, navel
draws in, SH sound.

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(exhaling deeply)

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Empty, empty, empty, so
much so that your next inhale

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is just naturally big
and beautiful and buoyant.

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(inhaling deeply)

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And one more time.

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(exhaling deeply)

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Empty, empty,
empty everything out.

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And then inhale,
big full breath.

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Awesome work, we're
gonna draw the left heel in,

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right ankle to follow, and
reach the arms all the way up

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and overhead on a big inhale.

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Here we go, spreading
the fingertips, inhale.

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Reach for the sky.

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Sit up nice and tall.

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As you inhale, send the breath
down to your lower belly.

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So fingertips are reaching
up, breath is traveling down.

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Imagine you're
holding a big beach ball

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up and overhead.

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Thumbs back, pinkies forward.

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Inhale, reach, stand up,

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little bit taller
through the spine.

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And then exhale, ground
down through the thighs.

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(exhaling deeply)

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Again, inhale, lift and
lengthen up through the spine.

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(inhaling deeply)

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Exhale, ground down through
the hips, the thighs, the feet.

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Great, one more time, inhale.

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(inhaling deeply)

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Exhale, rain it down,
take the hands forward.

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(exhaling deeply)

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And we start to open
up through the right hip.

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And then you can repeat the
tick tock of the head here.

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You can find a little sway,

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or maybe you
soften into some stillness

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and allow the
breath to move you,

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relaxing then
weight of the head over.

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(exhaling deeply)

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Continue to listen, listen
to the sound of your breath,

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listen to the sensations
that are arriving today.

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(inhales and exhaling deeply)

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And then ground down
through the sit bones,

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tuck the chin and roll it up.

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Allow your right heel to come
in, left ankle to follow.

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And again, we inhale, spread
the fingertips nice and slow.

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Stand up nice and
tall through the spine

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so all four sides of
the torso are lengthening.

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Really maximizes,
stretch your lift and lengthen.

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(inhaling deeply)

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Then exhale,
find places to ground,

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take your big
beach ball overhead,

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lots of energy
in the fingertips.

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Tuck the chin just
slightly, breathe in, inhale.

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(inhaling deeply)
And exhale.

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(exhaling deeply)

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Inhale, fill the lungs.

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(inhaling deeply)

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Exhale, ground
down through the thighs.

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(exhaling deeply)

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One more breath,
inhale, lift and lengthen.

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(inhaling deeply)

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And exhale, rain it
down, take it forward,

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start to open up
through the left hip.

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And find what feels good here,

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continue to listen to
the sound of your breath.

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Pay attention.

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(inhaling and exhaling deeply)

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And ground down
through the sit bones,

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use your hands to press
you all the way back up.

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Hands come to the
heart, Anjali Mudra, inhale,

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lift the sternum to the thumbs.

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Exhale, chin to chest, navel
draws back, rounding through,

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crown of the head
towards the earth.

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Inhale, lift and lengthen,
lift the chin this time.

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(inhaling deeply)

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And exhale, chin to chest,

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rounding through the
shoulders, round forward.

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And one more time,
inhale, lift and lengthen.

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(inhaling deeply)

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And exhale.

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See if you can really
maximize the length of stretch

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in the upper back body.

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(exhaling deeply)

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Beautiful,
interlace the fingertips here,

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press the palms
forward up and back,

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let this lift you up,
pinkies reach all the way back.

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Inhale in and exhale
out through the mouth.

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Cactus arms, bend
the elbows, rain it down.

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(exhaling deeply)

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Gorgeous.

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Alright, we're gonna
come forward onto all fours,

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take your time getting there.

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When you arrive, find
a nice, neutral spine.

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And for today's
Tabletop Position,

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we're gonna curl the
toes under first thing.

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Spread the palms super wide.

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As you're ready, take
your gaze straight down,

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creating one nice, long line
from the crown to the tail.

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So hug the upper body up
to meet the back body here.

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And with the toes
curled under, we'll inhale in,

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exhale, lift the knees.

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Let them hover.

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(inhaling deeply)

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Create a little fire in the
belly as you draw the navel up.

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(exhaling deeply)

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Lengthen through
the back of the neck.

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So the neck is a nice,
long extension of the spine.

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Then elbow creases,
shine forward here,

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soft bend in the elbows.

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We're here for five,

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four,

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three,

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two, and headed to
Downward Facing Dog on the one,

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straighten the legs,
lift the hips up high.

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Walk the palms out,
nice, wide dog here to start,

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and then start to bend
the knees and pedal it out.

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(exhaling deeply)

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Find a nice,
full deep breath here.

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(inhaling deeply)

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Sending breath
to the lower belly,

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as you stretch out the feet,
stretch out the ankles.

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Keep the elbow
creases shining forward.

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Upper arm bones
rotating externally.

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Right arm out to the right,

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left arm out to the left,

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lots of space between
the ears and the shoulders.

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Now bend your knees generously.

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Everyone, belly comes
towards the tops of the thighs.

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And play with this
connection of all fingertips

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pressing into the earth,

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so much so that you're
taking all the pressure

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out of your wrists here.

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Beautiful, lift up a little
higher through the hip creases,

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you got this, then
last but not least,

251
00:12:38,166 --> 00:12:42,166
support your back body by
hugging the lower ribs in.

252
00:12:42,166 --> 00:12:46,417
So hug those lower ribs,
engage the abdominals.

253
00:12:46,417 --> 00:12:49,083
Beautiful,
slowly lower the knees,

254
00:12:49,083 --> 00:12:51,166
bring the big toes to touch,

255
00:12:51,166 --> 00:12:53,500
knees as wide as your yoga mat.

256
00:12:53,500 --> 00:12:55,125
Inhale, loop the shoulders,

257
00:12:55,125 --> 00:12:57,750
pull them back away
from the ears, look forward.

258
00:12:57,750 --> 00:12:58,667
(inhaling deeply)

259
00:12:58,667 --> 00:13:03,250
And exhale, send the hips, the
buttocks, everything on back.

260
00:13:03,250 --> 00:13:04,708
Extended Child's Pose.

261
00:13:04,708 --> 00:13:07,750
Fingertips actively
reach towards the front edge.

262
00:13:07,750 --> 00:13:11,041
And then allow the
heart to gently melt down,

263
00:13:11,041 --> 00:13:12,750
forehead comes to the mat.

264
00:13:12,750 --> 00:13:13,959
(inhaling deeply)

265
00:13:13,959 --> 00:13:18,125
And we reconnect to the sound
of the breath, your spirit.

266
00:13:19,458 --> 00:13:21,375
Your soul.

267
00:13:22,917 --> 00:13:25,500
(inhaling deeply)

268
00:13:25,500 --> 00:13:27,333
Breathe into
the upper back body.

269
00:13:27,333 --> 00:13:29,500
(exhaling deeply)

270
00:13:29,500 --> 00:13:32,417
Feel the breath
as you breathe in.

271
00:13:32,417 --> 00:13:36,583
Feel the upper back
body rise as you breathe out,

272
00:13:36,583 --> 00:13:40,834
feel the shoulder girdle,
the heart melt down,

273
00:13:40,834 --> 00:13:44,000
falling with the breath.

274
00:13:44,000 --> 00:13:47,834
So couple moments here to
play with that rise and fall.

275
00:13:47,834 --> 00:13:50,166
Moving the energy that
runs up and down the spine,

276
00:13:50,166 --> 00:13:54,083
not with a ton of
heavy-hitting awesomeness today

277
00:13:54,083 --> 00:13:57,542
but with the
power of the breath.

278
00:13:57,542 --> 00:14:01,458
(inhaling and exhaling deeply)

279
00:14:05,458 --> 00:14:08,041
Awesome. Pressing in the tops
of the feet, and nice and slow,

280
00:14:08,041 --> 00:14:11,542
come all way back up
to Tabletop Position.

281
00:14:14,333 --> 00:14:16,208
Once again, curl the toes under.

282
00:14:16,208 --> 00:14:19,708
Press away from the yoga
mat, so suck, peak front body

283
00:14:19,708 --> 00:14:21,000
up to meet the back body.

284
00:14:21,000 --> 00:14:22,041
So peek at me if you need to.

285
00:14:22,041 --> 00:14:26,083
There's a tendency often to
drop the small of the back here.

286
00:14:26,083 --> 00:14:28,750
Natural curve, no
big deal, very normal.

287
00:14:28,750 --> 00:14:31,500
So draw the navel up
and lengthen out through

288
00:14:31,500 --> 00:14:34,125
the tail and the lower back.

289
00:14:34,125 --> 00:14:36,208
And then same
thing with the head.

290
00:14:36,208 --> 00:14:38,041
Head may be dipping down here,

291
00:14:38,041 --> 00:14:40,125
so send the crown
towards the front.

292
00:14:40,125 --> 00:14:44,583
Tug away with the shoulders to
create a little more length,

293
00:14:44,583 --> 00:14:45,625
and then as you're ready,

294
00:14:45,625 --> 00:14:47,417
lift the kneecaps
and let them hover.

295
00:14:47,417 --> 00:14:49,333
(exhaling deeply)

296
00:14:49,333 --> 00:14:51,250
Beautiful, press away
from your yoga mat here,

297
00:14:51,250 --> 00:14:53,625
so I'm not
collapsing the shoulders,

298
00:14:53,625 --> 00:14:55,458
but I'm creating
stability in the shoulders,

299
00:14:55,458 --> 00:14:58,166
I'm lifting my heart space up
between my shoulder blades.

300
00:14:58,166 --> 00:15:00,750
I'm here for five, four,

301
00:15:00,750 --> 00:15:02,125
look forward maybe,

302
00:15:02,125 --> 00:15:03,375
three, two,

303
00:15:03,375 --> 00:15:04,708
Downward Dog on the one,

304
00:15:04,708 --> 00:15:06,917
hips up high, walk it out.

305
00:15:06,917 --> 00:15:10,834
(inhaling and exhaling deeply)

306
00:15:17,458 --> 00:15:20,417
Awesome, anchor through
the left heel, and inhale,

307
00:15:20,417 --> 00:15:21,458
slide the right leg up high.

308
00:15:21,458 --> 00:15:24,750
Just keep your right foot
in line with your right hip,

309
00:15:24,750 --> 00:15:27,250
so turn your right toes down.

310
00:15:27,250 --> 00:15:30,041
Inhale, lift the
right heel a little higher.

311
00:15:30,041 --> 00:15:31,875
Then exhale, knee to nose,

312
00:15:31,875 --> 00:15:34,333
rounding through,
clawing through the fingertips,

313
00:15:34,333 --> 00:15:37,208
knee to nose, knee to nose,
squeeze and lift.

314
00:15:37,208 --> 00:15:38,917
Beautiful, and then release.

315
00:15:38,917 --> 00:15:41,500
Right heel down, inhale,
lift the left leg up high.

316
00:15:41,500 --> 00:15:42,792
(inhaling deeply)

317
00:15:42,792 --> 00:15:45,834
Level it out, turn
the left toes down.

318
00:15:45,834 --> 00:15:48,708
Hug front body up
to meet the back body.

319
00:15:48,708 --> 00:15:50,166
Claw into the
fingertips then inhale,

320
00:15:50,166 --> 00:15:51,667
lift the left
heel a little higher.

321
00:15:51,667 --> 00:15:53,291
And then exhale, knee to nose.

322
00:15:53,291 --> 00:15:57,166
Shift your body forward,
shoulders over the wrists.

323
00:15:57,166 --> 00:15:59,458
Squeeze and lift, squeeze
and lift, squeeze and lift,

324
00:15:59,458 --> 00:16:01,417
and then back to your Down Dog.

325
00:16:01,417 --> 00:16:02,417
(exhaling deeply)

326
00:16:02,417 --> 00:16:03,959
Right leg, inhale, lift it high.

327
00:16:03,959 --> 00:16:05,333
(inhaling deeply)

328
00:16:05,333 --> 00:16:08,500
Exhale, squeeze, knee to nose.

329
00:16:08,500 --> 00:16:11,417
Think Cat Pose in the spine.

330
00:16:11,417 --> 00:16:13,792
Squeeze and lift, press
away from your yoga mat,

331
00:16:13,792 --> 00:16:16,708
and then release
it back, Down Dog.

332
00:16:17,959 --> 00:16:19,875
Inhale, left leg high, last one.

333
00:16:19,875 --> 00:16:21,458
(inhaling deeply)

334
00:16:21,458 --> 00:16:24,291
Exhale, knee to nose,
nice and slow, stick with it.

335
00:16:24,291 --> 00:16:26,875
Lean in, see what's
coming up, don't give up.

336
00:16:26,875 --> 00:16:28,458
(exhaling deeply)

337
00:16:28,458 --> 00:16:30,041
Beautiful, Downward Facing Dog,

338
00:16:30,041 --> 00:16:31,375
we're coming off the arms here,

339
00:16:31,375 --> 00:16:34,083
so here we go, we're
gonna step the right leg

340
00:16:34,083 --> 00:16:37,708
all the way forward, and
then we're just gonna turn

341
00:16:37,708 --> 00:16:39,125
the right toes in.

342
00:16:39,125 --> 00:16:40,458
We're gonna shift
to the side of our mat

343
00:16:40,458 --> 00:16:42,208
so that both big
toes are coming in,

344
00:16:42,208 --> 00:16:45,500
we're coming in to a
Wide-Legged Forward Fold.

345
00:16:45,500 --> 00:16:46,708
So if you need to
make some adjustments

346
00:16:46,708 --> 00:16:50,375
to get there, please do.

347
00:16:50,375 --> 00:16:53,834
And then legs are nice and
wide, big toes turn in slightly,

348
00:16:53,834 --> 00:16:57,000
and we really anchor through
the outer edges of the feet.

349
00:16:57,000 --> 00:16:59,458
And then start to draw some
energy up through the arches

350
00:16:59,458 --> 00:17:01,750
to engage the inner thighs.

351
00:17:01,750 --> 00:17:04,040
So you're hugging muscle
to bone here for support,

352
00:17:04,040 --> 00:17:05,500
we're not just splaying out,

353
00:17:05,500 --> 00:17:07,165
putting all this
pressure on our joints.

354
00:17:07,165 --> 00:17:10,458
We're really finding a
lift from the ground up.

355
00:17:10,458 --> 00:17:13,083
(exhaling deeply)

356
00:17:13,083 --> 00:17:15,375
Great, then for many, you might
need to stay on a block here

357
00:17:15,375 --> 00:17:17,708
or even use a
piece of furniture.

358
00:17:17,708 --> 00:17:20,250
If your hands come to
the ground, wonderful,

359
00:17:20,250 --> 00:17:23,750
and if you can walk them
back in line with the arches,

360
00:17:23,750 --> 00:17:25,000
give it a go.

361
00:17:25,000 --> 00:17:26,541
Soft micro-bend
in the knees here.

362
00:17:26,541 --> 00:17:29,792
Again, lots of
connection to the earth.

363
00:17:31,667 --> 00:17:33,333
Then big full breaths here.

364
00:17:33,333 --> 00:17:36,500
If your hands are on
props, stay where you are.

365
00:17:36,500 --> 00:17:40,750
Otherwise, take the right hand
to the top of the left shin,

366
00:17:40,750 --> 00:17:43,917
and then the left hand to
the top of the right shin.

367
00:17:43,917 --> 00:17:45,583
Now, if you have to walk your
feet a little bit closer,

368
00:17:45,583 --> 00:17:46,792
you might give it a try.

369
00:17:46,792 --> 00:17:49,875
If you don't make it, you
might just grab your pants.

370
00:17:49,875 --> 00:17:53,708
Or, keep the hands on
the earth, criss-cross.

371
00:17:53,708 --> 00:17:55,959
We're here for five
breaths, check it out.

372
00:17:55,959 --> 00:17:58,583
Shake the head loose, breathe
into the upper back body,

373
00:17:58,583 --> 00:18:02,041
stay nice and strong
and powerful in the legs.

374
00:18:02,041 --> 00:18:05,041
Lift up from the hip
creases, breathing deep.

375
00:18:05,041 --> 00:18:07,917
(exhaling deeply)

376
00:18:07,917 --> 00:18:10,750
If you have the space and you've
been practicing for a bit,

377
00:18:10,750 --> 00:18:14,500
you might try taking your
right elbow and bending it

378
00:18:14,500 --> 00:18:17,458
and looking underneath
your right upper chest,

379
00:18:17,458 --> 00:18:19,125
creating more space,
but don't push it,

380
00:18:19,125 --> 00:18:21,208
just, just notice.

381
00:18:22,625 --> 00:18:25,041
And then slowly release,
fingertips come to the earth

382
00:18:25,041 --> 00:18:28,166
and we inhale,
halfway lift, find length.

383
00:18:28,166 --> 00:18:30,166
(inhaling deeply)

384
00:18:30,166 --> 00:18:31,750
And exhale, fold.

385
00:18:31,750 --> 00:18:33,792
(exhaling deeply)

386
00:18:33,792 --> 00:18:38,291
And this time, left arm
on top, right arm underneath.

387
00:18:38,291 --> 00:18:39,959
Same thing. And this
side might be different,

388
00:18:39,959 --> 00:18:41,417
so you might have to
keep the hands on the earth

389
00:18:41,417 --> 00:18:42,834
for this criss-cross.

390
00:18:42,834 --> 00:18:47,083
(inhaling and exhaling deeply)

391
00:18:47,083 --> 00:18:49,917
Send breath to
the upper back body,

392
00:18:49,917 --> 00:18:52,500
send breath to
the lower back body.

393
00:18:52,500 --> 00:18:55,291
Feel the breath rise and fall.

394
00:18:57,708 --> 00:19:00,500
So good for all systems go.

395
00:19:00,500 --> 00:19:03,708
Talk about spring
cleaning, summer cleaning.

396
00:19:03,708 --> 00:19:08,208
Breathe deep, feel
your breath rise and fall.

397
00:19:08,208 --> 00:19:11,750
Great for the nervous
system, great for the kidneys.

398
00:19:11,750 --> 00:19:14,250
If you want, next up here would
be to bend that left elbow

399
00:19:14,250 --> 00:19:15,959
and start to look, whoo, whoo.

400
00:19:15,959 --> 00:19:16,959
(chuckles)

401
00:19:16,959 --> 00:19:19,125
Connect to your center
and then look underneath.

402
00:19:19,125 --> 00:19:20,917
(exhaling deeply)

403
00:19:20,917 --> 00:19:23,458
So it's actually a good reminder
to really stay connected

404
00:19:23,458 --> 00:19:24,625
to your center from

405
00:19:24,625 --> 00:19:27,083
(inhaling deeply)

406
00:19:27,083 --> 00:19:29,208
moving from a place of connect.

407
00:19:29,208 --> 00:19:31,375
Wherever you are,
take one more breath,

408
00:19:31,375 --> 00:19:33,000
and then exhale, release.

409
00:19:33,000 --> 00:19:34,667
Inhale, halfway lift.

410
00:19:34,667 --> 00:19:36,125
(inhaling deeply)

411
00:19:36,125 --> 00:19:39,041
And exhale, fold.

412
00:19:39,041 --> 00:19:40,208
(exhaling deeply)

413
00:19:40,208 --> 00:19:44,208
From here, anchor to
your core from your middle,

414
00:19:44,208 --> 00:19:47,583
heel-toe, heel-toe,
feet in all the way.

415
00:19:47,583 --> 00:19:48,792
We're gonna
bring it all the way in

416
00:19:48,792 --> 00:19:50,834
to Uttanasana, Forward Fold.

417
00:19:50,834 --> 00:19:52,041
(inhaling deeply)

418
00:19:52,041 --> 00:19:55,875
And then we're just gonna do
a gentle turn, bend the knees,

419
00:19:55,875 --> 00:20:00,708
take your toes
towards the front of your mat.

420
00:20:00,708 --> 00:20:02,834
Great, now knees come
together, feet come together,

421
00:20:02,834 --> 00:20:04,166
arch to arch.

422
00:20:04,166 --> 00:20:05,583
Use the fingertips on the earth,

423
00:20:05,583 --> 00:20:07,500
bend the knees generously,

424
00:20:07,500 --> 00:20:10,667
come into a little ball here
so the heels are gonna reach up

425
00:20:10,667 --> 00:20:11,834
stretching through the feet,

426
00:20:11,834 --> 00:20:14,000
creating more flexibility
in the feet, we need that.

427
00:20:14,000 --> 00:20:16,375
Chin to chest,
and we're gonna come

428
00:20:16,375 --> 00:20:17,959
to a little
balancing posture here,

429
00:20:17,959 --> 00:20:21,166
you can keep your fingertips
on the earth and stay here.

430
00:20:21,166 --> 00:20:23,875
Or eventually, we're
gonna scoot the tailbone under,

431
00:20:23,875 --> 00:20:25,542
find that Mula Bandha,
Uddiyana Bandha,

432
00:20:25,542 --> 00:20:27,542
so lift up from
the pelvic floor,

433
00:20:27,542 --> 00:20:29,375
hug in at the middle,

434
00:20:29,375 --> 00:20:31,583
and then draw your
hands to your heart.

435
00:20:31,583 --> 00:20:33,834
Toe stand.

436
00:20:33,834 --> 00:20:35,417
Can you believe it?

437
00:20:36,625 --> 00:20:39,208
(exhaling deeply)

438
00:20:39,208 --> 00:20:41,959
So stay
dedicated to your breath.

439
00:20:43,417 --> 00:20:45,291
Not just because
that's what we do in yoga,

440
00:20:45,291 --> 00:20:47,375
but because that is,

441
00:20:47,375 --> 00:20:49,083
that's your
bread and butter baby,

442
00:20:49,083 --> 00:20:51,500
your breath, your life force.

443
00:20:52,667 --> 00:20:55,834
I mean, your spirit.

444
00:20:58,708 --> 00:21:02,625
(inhaling and exhaling deeply)

445
00:21:03,875 --> 00:21:06,208
Got to find my Bandhas again.

446
00:21:06,208 --> 00:21:10,000
Alright, one more
breath here, you got it.

447
00:21:10,000 --> 00:21:11,917
Then exhale, check it out,

448
00:21:11,917 --> 00:21:13,959
hold onto your Drishti,
your focus, out in front.

449
00:21:13,959 --> 00:21:15,750
Open the knees.

450
00:21:15,750 --> 00:21:18,208
Fingertips come to the ground.

451
00:21:18,208 --> 00:21:20,625
Plant the palms.

452
00:21:20,625 --> 00:21:24,166
Hug the knees up
towards the armpit, chest.

453
00:21:24,166 --> 00:21:26,750
Inhale, look forward,
lift the hips.

454
00:21:26,750 --> 00:21:29,250
You can just stay here, you
might come on to the toes,

455
00:21:29,250 --> 00:21:31,708
or maybe you lift up, Crow Pose.

456
00:21:31,708 --> 00:21:32,959
What?

457
00:21:32,959 --> 00:21:34,625
Lifting up through
the upper back body

458
00:21:34,625 --> 00:21:37,959
as you have all practiced,
sending breath and awareness

459
00:21:37,959 --> 00:21:39,625
to the upper back body.

460
00:21:39,625 --> 00:21:42,166
Squeeze and lift,
squeeze and lift.

461
00:21:42,166 --> 00:21:44,041
And then if
you're lifted, come down.

462
00:21:44,041 --> 00:21:45,333
We'll meet our homies all here,

463
00:21:45,333 --> 00:21:46,917
with the toes on the ground,

464
00:21:46,917 --> 00:21:51,291
and then a little core strength
as you bring the knees in,

465
00:21:51,291 --> 00:21:54,959
come on to the heels,
send the fingertips forward,

466
00:21:54,959 --> 00:21:57,250
and slowly come to a seat.

467
00:21:57,250 --> 00:21:58,542
Boat Pose.

468
00:21:58,542 --> 00:22:01,166
So if this is annoying,
'cause the belly's not coming

469
00:22:01,166 --> 00:22:04,333
close to the thighs or you
have big breasts or whatever,

470
00:22:04,333 --> 00:22:06,208
just love your body and,

471
00:22:06,208 --> 00:22:10,041
and know that the rest
of us wish we were you.

472
00:22:10,041 --> 00:22:11,834
(laughing)

473
00:22:11,834 --> 00:22:14,500
Right? You always want
what you can't have,

474
00:22:14,500 --> 00:22:17,000
so be with your body,
let's all practice accepting

475
00:22:17,000 --> 00:22:20,583
exactly who we are as we come
into Navasana, Boat Pose.

476
00:22:20,583 --> 00:22:24,667
You can grab the
wrists here, and lift up,

477
00:22:24,667 --> 00:22:27,750
and it's a
practice, loving yourself.

478
00:22:28,708 --> 00:22:31,834
Man.

479
00:22:31,834 --> 00:22:33,834
Alright, we're here
for a couple more breaths.

480
00:22:33,834 --> 00:22:36,083
See if you can lift
up through the heart.

481
00:22:36,083 --> 00:22:38,083
Wrap the shoulder blades around,

482
00:22:38,083 --> 00:22:40,208
so we've been spreading
the shoulder blades here,

483
00:22:40,208 --> 00:22:41,917
now we're gonna wrap
the shoulder blades around

484
00:22:41,917 --> 00:22:44,583
one last time, maybe
send the fingertips forward.

485
00:22:44,583 --> 00:22:45,917
(exhaling deeply)

486
00:22:45,917 --> 00:22:47,500
Inhale, in.

487
00:22:47,500 --> 00:22:50,291
Exhale, low boat, nice and low.

488
00:22:50,291 --> 00:22:52,166
Low, low, low.

489
00:22:52,166 --> 00:22:54,750
And then inhale, lift up.

490
00:22:54,750 --> 00:22:56,125
Two more.

491
00:22:56,125 --> 00:22:57,625
Low boat, check it out.

492
00:22:57,625 --> 00:22:58,708
(exhaling deeply)

493
00:22:58,708 --> 00:23:02,208
Take your time,
and then lift up.

494
00:23:02,208 --> 00:23:05,000
And last one, here we go, ready?

495
00:23:05,000 --> 00:23:06,667
Inhale.

496
00:23:06,667 --> 00:23:07,750
And exhale, lower.

497
00:23:07,750 --> 00:23:09,291
(exhaling deeply)

498
00:23:09,291 --> 00:23:11,041
Beautiful, inhale the smile,

499
00:23:11,041 --> 00:23:13,917
and exhale, let everything go.

500
00:23:13,917 --> 00:23:16,041
Come to the ground, lie down,

501
00:23:16,041 --> 00:23:18,750
snuggle your shoulder blades
underneath your heart space.

502
00:23:18,750 --> 00:23:19,583
(exhaling deeply)

503
00:23:19,583 --> 00:23:20,417
Breathe in.

504
00:23:20,417 --> 00:23:21,792
(inhaling deeply)

505
00:23:21,792 --> 00:23:22,625
And breathe out.

506
00:23:22,625 --> 00:23:24,875
(exhaling deeply)

507
00:23:24,875 --> 00:23:25,792
Breathe in.

508
00:23:25,792 --> 00:23:27,708
(inhaling deeply)

509
00:23:27,708 --> 00:23:28,625
And breathe out.

510
00:23:28,625 --> 00:23:30,041
Now keep it going
and close your eyes

511
00:23:30,041 --> 00:23:32,625
and just feel the rise
and the fall of your breath

512
00:23:32,625 --> 00:23:35,166
as you breathe in and out.

513
00:23:35,166 --> 00:23:39,083
(inhaling and exhaling deeply)

514
00:23:51,542 --> 00:23:54,458
Then walk the heels together,
and in our next breath in,

515
00:23:54,458 --> 00:23:57,166
lift the right knee
up towards the chest.

516
00:23:57,166 --> 00:24:00,417
Wrap your arms around the shin,

517
00:24:00,417 --> 00:24:04,083
and then bring the right knee
towards the right shoulder.

518
00:24:04,083 --> 00:24:06,834
Rotate the right ankle
one way and then the other.

519
00:24:06,834 --> 00:24:08,083
Inhale, in.

520
00:24:08,083 --> 00:24:09,834
Exhale, supine twist.

521
00:24:09,834 --> 00:24:13,083
Turn to look
towards your right hands,

522
00:24:13,083 --> 00:24:16,333
feel the stretch in
the outer hip, the spine.

523
00:24:16,333 --> 00:24:19,625
Try to bring your
right shoulder to the ground.

524
00:24:19,625 --> 00:24:22,458
And feel the rise and
the fall of your breath here.

525
00:24:22,458 --> 00:24:25,417
(inhaling and exhaling deeply)

526
00:24:27,250 --> 00:24:29,792
And then bring
it back to center.

527
00:24:29,792 --> 00:24:32,125
Knee to nose, or nose to knee.

528
00:24:32,125 --> 00:24:33,583
(exhaling deeply)

529
00:24:33,583 --> 00:24:35,000
Then release.

530
00:24:35,000 --> 00:24:36,792
Left knee comes up,
big breath in.

531
00:24:36,792 --> 00:24:37,959
(inhaling deeply)

532
00:24:37,959 --> 00:24:40,500
Exhale, squeeze the
left knee to left shoulder.

533
00:24:40,500 --> 00:24:42,625
(exhaling deeply)

534
00:24:42,625 --> 00:24:44,333
Rotate the ankle.

535
00:24:44,333 --> 00:24:46,959
Make sure you're not
clenching in the jaw,

536
00:24:46,959 --> 00:24:49,583
and just stay present.

537
00:24:49,583 --> 00:24:51,750
Each present moment,
a doorway to the next.

538
00:24:51,750 --> 00:24:55,667
Just stick with it, we're almost
done, you are doing great.

539
00:24:55,667 --> 00:24:56,583
Inhale, in.

540
00:24:56,583 --> 00:24:57,875
Exhale, supine twist.

541
00:24:57,875 --> 00:25:00,542
Guide that knee
over with mindfulness.

542
00:25:00,542 --> 00:25:02,500
And open up to the left.

543
00:25:02,500 --> 00:25:06,417
Try to bring your left
shoulder down and breathe deep.

544
00:25:06,417 --> 00:25:10,291
(inhaling and exhaling deeply)

545
00:25:18,166 --> 00:25:19,166
Inhale, in.

546
00:25:19,166 --> 00:25:22,625
As you exhale,
bring it back to center.

547
00:25:22,625 --> 00:25:24,458
Knee to nose.

548
00:25:24,458 --> 00:25:27,625
Head to knee
pose here, breathe in.

549
00:25:27,625 --> 00:25:28,959
(inhaling deeply)

550
00:25:28,959 --> 00:25:30,166
And release on the out.

551
00:25:30,166 --> 00:25:34,291
Supta Baddha Konasana, bring
the soles of the feet together,

552
00:25:34,291 --> 00:25:36,125
open the knees wide.

553
00:25:36,125 --> 00:25:37,458
Left hand comes to the heart,

554
00:25:37,458 --> 00:25:39,375
right hand to the
belly, then literally,

555
00:25:39,375 --> 00:25:41,834
press into your head
and lift your chest up.

556
00:25:41,834 --> 00:25:42,834
(groans)

557
00:25:42,834 --> 00:25:45,875
And then create space
between your lower back body

558
00:25:45,875 --> 00:25:49,208
and the mat here,
so a little back bend.

559
00:25:50,083 --> 00:25:52,542
Inhale, find
what feels good here.

560
00:25:52,542 --> 00:25:55,458
Make any
adjustments that you need.

561
00:25:58,333 --> 00:26:00,917
And then come to a place where
you can completely relax,

562
00:26:00,917 --> 00:26:03,000
so you might walk
the shoulders back up.

563
00:26:03,000 --> 00:26:04,250
(inhaling deeply)

564
00:26:04,250 --> 00:26:06,250
Soften through the toes.

565
00:26:06,250 --> 00:26:07,708
Close your eyes.

566
00:26:12,583 --> 00:26:16,166
And then see if you can

567
00:26:16,166 --> 00:26:18,792
detect the wave of calm,

568
00:26:18,792 --> 00:26:22,208
a blanket of love,
just a stillness here

569
00:26:22,208 --> 00:26:25,000
as you'd surrender to gravity
as you open through the hips.

570
00:26:25,000 --> 00:26:27,041
(inhaling deeply)

571
00:26:27,041 --> 00:26:31,208
Continue to feel your breath,
the rise and the fall.

572
00:26:37,458 --> 00:26:40,750
So here's to feeling fresh.

573
00:26:40,750 --> 00:26:44,667
Sometimes we get so
focused on fit (chuckles)

574
00:26:44,667 --> 00:26:47,291
that we end up with
back pain and stress

575
00:26:47,291 --> 00:26:50,417
and a depleted nervous system,

576
00:26:50,417 --> 00:26:51,458
and we don't feel fresh,

577
00:26:51,458 --> 00:26:54,834
we don't have the energy to
actually do any of the things

578
00:26:54,834 --> 00:26:57,834
that we set out to do, that we

579
00:27:00,333 --> 00:27:02,041
feel is our destiny.

580
00:27:04,500 --> 00:27:08,417
So thank you so
much for being patient,

581
00:27:08,417 --> 00:27:11,083
for being kind in your practice,

582
00:27:12,708 --> 00:27:14,667
and for

583
00:27:14,667 --> 00:27:16,667
committing to

584
00:27:16,667 --> 00:27:20,667
focusing and refocusing
on the power of the breath

585
00:27:20,667 --> 00:27:24,750
and our yoga practice
and in our fitness regimen.

586
00:27:30,750 --> 00:27:35,333
Remembering to
prioritize the inner body

587
00:27:35,333 --> 00:27:37,000
over the outer body.

588
00:27:40,000 --> 00:27:43,500
Not putting that
cart before the horse.

589
00:27:44,583 --> 00:27:46,500
Stay here as long as you like.

590
00:27:46,500 --> 00:27:49,291
We'll bring the
hands together overhead.

591
00:27:49,291 --> 00:27:50,917
Thumbs come up to the third eye.

592
00:27:50,917 --> 00:27:52,375
We'll take a deep breath in.

593
00:27:52,375 --> 00:27:53,542
(inhaling deeply)

594
00:27:53,542 --> 00:27:55,959
And just connecting to each
other and the big picture.

595
00:27:55,959 --> 00:27:57,333
(exhaling deeply)

596
00:27:57,333 --> 00:27:59,542
By finishing our
practice with a deep breath in.

597
00:27:59,542 --> 00:28:02,542
(inhaling deeply)

598
00:28:02,542 --> 00:28:05,000
And a quiet whisper.

599
00:28:05,000 --> 00:28:06,083
Namaste.

600
00:28:06,083 --> 00:28:07,875
(exhaling deeply)

601
00:28:07,875 --> 00:28:10,500
(upbeat music)