1 00:00:00,534 --> 00:00:02,703 - Howdy everyone. Welcome to Yoga With Adriene. 2 00:00:02,703 --> 00:00:06,240 I'm Adriene and today we have an awesome practice that's gonna 3 00:00:06,240 --> 00:00:10,110 help you just get that little boost to feel your best. 4 00:00:10,110 --> 00:00:13,113 So hop into something comfy and let's get started. 5 00:00:13,113 --> 00:00:18,118 (bright music) 6 00:00:26,059 --> 00:00:27,928 Alrighty my friends, welcome. 7 00:00:27,928 --> 00:00:29,563 Let's begin today's practice in 8 00:00:29,563 --> 00:00:31,765 a nice comfortable seat of your choice. 9 00:00:31,765 --> 00:00:34,701 So you can come into a crossed-legged seat, 10 00:00:34,701 --> 00:00:35,936 Sukhasana. 11 00:00:35,936 --> 00:00:38,171 You can even begin this first bit of pranayama 12 00:00:38,171 --> 00:00:40,140 on the edge of your couch. 13 00:00:40,140 --> 00:00:42,743 If you're feeling good maybe you just went on a run or something, 14 00:00:42,743 --> 00:00:44,678 you want to sit in Virasana on your knees. 15 00:00:46,089 --> 00:00:47,915 Right-o. 16 00:00:47,915 --> 00:00:53,186 But after you make your decision let's lean right in to make 17 00:00:53,186 --> 00:00:58,959 today's practice as glorious and as efficient as possible so that 18 00:00:58,959 --> 00:01:02,499 we can get you feelin' your best. 19 00:01:03,397 --> 00:01:06,397 So when you've found your seat, 20 00:01:07,704 --> 00:01:09,673 sit up nice and tall. 21 00:01:10,671 --> 00:01:13,595 Bringing your attention and your awareness 22 00:01:14,973 --> 00:01:16,741 to the line that runs 23 00:01:16,741 --> 00:01:21,114 from your crown to the base of the spine, your tail. 24 00:01:24,251 --> 00:01:27,054 And just notice where you are, quite literally, today. 25 00:01:27,054 --> 00:01:28,588 Like are you kind of shifting forward? 26 00:01:28,588 --> 00:01:29,923 Is it really hard to sit up tall? 27 00:01:29,923 --> 00:01:34,094 Are you starting to notice the benefits of your daily practice 28 00:01:34,094 --> 00:01:36,419 kind of start to pay off here? Wink, wink. 29 00:01:36,419 --> 00:01:37,931 So just notice. 30 00:01:37,931 --> 00:01:41,802 I know when I first started practicing, 31 00:01:41,802 --> 00:01:44,447 it's hard for me to talk with my eyes closed, 32 00:01:44,447 --> 00:01:47,708 that it was really difficult for me to sit up tall in meditation. 33 00:01:47,708 --> 00:01:49,943 Now I feel much more at ease here. 34 00:01:49,943 --> 00:01:52,891 So wherever you are just lean in, notice. 35 00:01:54,147 --> 00:01:56,850 And then let's all close the eyes if we haven't already. 36 00:01:56,850 --> 00:01:59,449 Just soften through your fingertips wherever you are 37 00:01:59,449 --> 00:02:02,210 and we're gonna inhale. Take a deep breath in. 38 00:02:02,222 --> 00:02:04,725 Fill all four sides of the torso with air. 39 00:02:04,725 --> 00:02:07,181 Really dropping that breath into your belly. 40 00:02:09,562 --> 00:02:11,598 And then exhale, let it out through the mouth 41 00:02:11,598 --> 00:02:13,600 as you relax your shoulders. 42 00:02:15,836 --> 00:02:17,237 Twice more just like that. 43 00:02:17,237 --> 00:02:19,706 Little deeper, little longer with the breath each time. 44 00:02:19,706 --> 00:02:22,243 Here we go, big inhale, fill up. 45 00:02:25,243 --> 00:02:28,715 Nothing fancy, exhale, empty it out. 46 00:02:32,573 --> 00:02:35,422 And one more time, big inhale. 47 00:02:35,422 --> 00:02:37,973 Breath travels down as you breathe in. 48 00:02:40,994 --> 00:02:43,430 And then we flip the direction of the breath. 49 00:02:43,430 --> 00:02:47,090 It comes up as we exhale out through the mouth. 50 00:02:51,638 --> 00:02:54,708 Beautiful, bring the palms together at your heart. 51 00:02:54,708 --> 00:02:57,429 Bring your head toward your heart. 52 00:02:59,379 --> 00:03:01,281 Your chin towards your chest. 53 00:03:03,100 --> 00:03:05,719 Now with the eyes closed, set a little intention here. 54 00:03:05,719 --> 00:03:10,023 Something that's gonna help you feel your best. 55 00:03:10,023 --> 00:03:12,426 You can maybe complete the sentence, 56 00:03:12,426 --> 00:03:14,828 "I choose..." 57 00:03:14,828 --> 00:03:16,972 Fill in the blank. 58 00:03:16,972 --> 00:03:19,433 And start to breathe deep as you feel this deep stretch in the 59 00:03:19,433 --> 00:03:23,500 back of the neck and the traps, the upper back body. 60 00:03:24,504 --> 00:03:26,206 Lower body's nice and heavy. 61 00:03:33,470 --> 00:03:34,491 Excellent. 62 00:03:34,491 --> 00:03:36,996 If you've landed on something, go ahead and repeat it. 63 00:03:36,996 --> 00:03:39,219 Consider it already done. 64 00:03:39,219 --> 00:03:44,124 Imagine it already so as you quietly repeat your intention. 65 00:03:46,726 --> 00:03:48,328 Just trust that whatever came up, 66 00:03:48,328 --> 00:03:50,661 (clicks tongue) it's the right thing. 67 00:03:52,632 --> 00:03:55,602 Okay, and then slowly let's release. 68 00:03:55,602 --> 00:03:56,703 We'll bring the head back up. 69 00:03:56,703 --> 00:03:58,538 Head over heart, heart over pelvis. 70 00:03:58,538 --> 00:04:00,440 If you're not in a cross-legged seat you can still 71 00:04:00,440 --> 00:04:02,008 do this next little ditty. 72 00:04:02,008 --> 00:04:03,577 Just catch up with us when you need to 73 00:04:03,577 --> 00:04:07,080 or go ahead and transition now. 74 00:04:07,080 --> 00:04:10,601 Alright, left hand's gonna reach all the way up towards the sky. 75 00:04:12,285 --> 00:04:15,589 And then exhale, bring it all the way down. 76 00:04:15,589 --> 00:04:19,392 Inhale, right fingertips reach all the way up towards the sky. 77 00:04:19,392 --> 00:04:21,194 Exhale, bring it all the way down. 78 00:04:21,194 --> 00:04:22,162 Now both arms. 79 00:04:22,162 --> 00:04:24,097 Fingertips are gonna go behind the ears as 80 00:04:24,097 --> 00:04:25,799 you reach all the way up. 81 00:04:25,799 --> 00:04:27,100 Big breath in. 82 00:04:27,100 --> 00:04:29,302 Stretching through all four sides of the torso. 83 00:04:29,302 --> 00:04:31,605 The front, the back, side to side, reach, reach, reach. 84 00:04:31,605 --> 00:04:34,307 And then on your exhale you're gonna send your right hand to 85 00:04:34,307 --> 00:04:37,766 your left knee for a twist. Seated twist here. 86 00:04:37,766 --> 00:04:40,714 Breathing down into the belly. 87 00:04:40,714 --> 00:04:44,918 Again, that directional breath as you breathe in and then think 88 00:04:44,918 --> 00:04:48,990 of the breath coming up and out through the nose as you exhale. 89 00:04:50,524 --> 00:04:52,359 Inhale to lift and lengthen. 90 00:04:52,359 --> 00:04:55,362 Grow a little bit taller in the spine. 91 00:04:55,362 --> 00:04:57,063 Exhale to twist just a little bit deeper. 92 00:04:57,063 --> 00:05:00,600 Maybe send your gaze gently past your left shoulder. 93 00:05:03,069 --> 00:05:05,038 Then for one more cycle of breath here just notice where 94 00:05:05,038 --> 00:05:08,708 you might be gripping or holding in the toes or in the jaw or in 95 00:05:08,708 --> 00:05:11,711 your hands and see if you can soften. 96 00:05:11,711 --> 00:05:14,426 Relax any tension. 97 00:05:14,426 --> 00:05:17,117 Yeah, then we'll come all the way back to center. 98 00:05:17,117 --> 00:05:19,819 Head over heart, heart over pelvis. 99 00:05:19,819 --> 00:05:22,255 Now this time with the right arm we're syncing up the breath to 100 00:05:22,255 --> 00:05:24,457 the movement and the movement to the breath. 101 00:05:24,457 --> 00:05:26,893 Inhale as you reach it up. 102 00:05:26,893 --> 00:05:29,362 Exhale as you bring it down with control. 103 00:05:29,362 --> 00:05:31,431 Inhale as you reach it up. 104 00:05:31,431 --> 00:05:33,300 Catch something. 105 00:05:33,300 --> 00:05:35,368 Exhale as you bring it down with control. 106 00:05:35,368 --> 00:05:38,004 Now both arms, fingertips are gonna go behind the ears. 107 00:05:38,004 --> 00:05:40,607 Engage it through your core, your center, 108 00:05:40,607 --> 00:05:43,910 draw the navel in and up as you reach the fingertips all the way 109 00:05:43,910 --> 00:05:46,396 up towards the sky. Big breath, big stretch. 110 00:05:48,315 --> 00:05:50,917 And then exhale, nice, easy twist to your right. 111 00:05:50,917 --> 00:05:53,286 So left hand to comes to the right knee, 112 00:05:53,286 --> 00:05:55,375 right fingertips behind. 113 00:05:55,375 --> 00:05:58,191 And we want to try to maintain that head over heart here. 114 00:05:58,191 --> 00:06:00,627 So if you're collapsing back here, 115 00:06:00,627 --> 00:06:04,036 let's see if we can work in time to bring 116 00:06:04,036 --> 00:06:07,701 the head over the heart, heart over the center. 117 00:06:09,269 --> 00:06:11,504 And if you feel like that's impossible, 118 00:06:11,504 --> 00:06:14,944 you might sit up on a blanket or a towel. 119 00:06:14,944 --> 00:06:16,376 Lift the hips up. 120 00:06:16,376 --> 00:06:18,178 Okay, we're breathing here. 121 00:06:18,178 --> 00:06:20,547 Keep the chest lifting. 122 00:06:20,547 --> 00:06:22,415 Notice where you might be gripping or holding. 123 00:06:22,415 --> 00:06:26,019 See if you can soften with every exhale and sit up a little 124 00:06:26,019 --> 00:06:28,021 taller with every inhale. 125 00:06:34,694 --> 00:06:36,496 Again, find that directional breath. 126 00:06:36,496 --> 00:06:39,266 As you breathe down, belly expands. 127 00:06:41,468 --> 00:06:45,521 Relax the shoulders as you breathe out. 128 00:06:48,675 --> 00:06:52,293 Great, take one more cycle of breath here. 129 00:06:57,684 --> 00:07:01,140 Then together we'll inhale in, sit up nice and tall. 130 00:07:01,140 --> 00:07:03,523 And exhale, come all the way back to center. 131 00:07:03,523 --> 00:07:04,190 Awesome. 132 00:07:04,190 --> 00:07:06,526 We're gonna take our fingertips forward and continue this 133 00:07:06,526 --> 00:07:11,441 forward motion, mertion, all the way to all fours. 134 00:07:13,166 --> 00:07:15,371 So find your Tabletop Position. 135 00:07:15,371 --> 00:07:17,671 Try to be meticulous right away. 136 00:07:17,671 --> 00:07:20,707 Wrists underneath the shoulders so you're stacking the bones. 137 00:07:20,707 --> 00:07:22,475 Knees right underneath the hip points. 138 00:07:22,475 --> 00:07:25,512 So not too wide, not too narrow. 139 00:07:25,512 --> 00:07:28,882 Then spread your fingers super wide like starfish. 140 00:07:28,882 --> 00:07:32,419 Upper arm bones rotate out, externally, 141 00:07:32,419 --> 00:07:37,057 away from your chest and the elbow creases shine forward. 142 00:07:37,057 --> 00:07:39,459 Then press firmly into the tops of the feet here, 143 00:07:39,459 --> 00:07:40,393 inhale in. 144 00:07:40,393 --> 00:07:42,429 Exhale, claw through the fingertips. 145 00:07:42,429 --> 00:07:46,966 Start to hug the low ribs up and in here. 146 00:07:46,966 --> 00:07:50,970 Again, still pressing into the tops of the feet. 147 00:07:50,970 --> 00:07:53,873 Beautiful, neck is nice and long. 148 00:07:53,873 --> 00:07:55,691 Gaze is straight down. 149 00:07:55,691 --> 00:08:00,013 So we have this nice, engaged active Tabletop Position. 150 00:08:00,013 --> 00:08:02,315 We're gonna put it to the test by curling the toes under, 151 00:08:02,315 --> 00:08:04,951 inhaling in, and exhaling, lifting the knees, 152 00:08:04,951 --> 00:08:06,386 letting them hover. 153 00:08:06,386 --> 00:08:09,322 You'll start to feel your low belly turn on. 154 00:08:09,322 --> 00:08:11,791 Upper arm bones still rotating out. 155 00:08:11,791 --> 00:08:12,692 We're breathing here. 156 00:08:12,692 --> 00:08:14,294 We're starting to find that shake, 157 00:08:14,294 --> 00:08:18,616 that prana, that sensation that reminds us 158 00:08:18,616 --> 00:08:21,601 oh, we are alive and well. 159 00:08:21,601 --> 00:08:25,505 We're here for three, two, knees kiss the earth on the one. 160 00:08:25,505 --> 00:08:29,342 Uncurl the toes, drop the belly, open the chest, Cow Pose. 161 00:08:29,342 --> 00:08:32,345 Breathe in, soften your gaze or close your eyes. 162 00:08:32,345 --> 00:08:35,648 Really feel what's going on in the spine today. 163 00:08:35,648 --> 00:08:37,384 Spinal column and then here we go, 164 00:08:37,384 --> 00:08:38,650 exhale, chin to chest. 165 00:08:38,650 --> 00:08:40,553 Same thing. 166 00:08:40,553 --> 00:08:42,856 Really paying attention to this sensation. 167 00:08:45,058 --> 00:08:46,292 Alright, then keep it flowing. 168 00:08:46,292 --> 00:08:49,195 With you breath, inhale, drop the belly. 169 00:08:49,195 --> 00:08:50,972 Exhale, round through. 170 00:08:52,442 --> 00:08:53,912 Inhale, drop the belly. 171 00:08:57,003 --> 00:08:58,204 Exhale, round through. 172 00:08:58,204 --> 00:08:59,973 Now keep it going on your own. 173 00:08:59,973 --> 00:09:01,474 And if you like you can start to veer 174 00:09:01,474 --> 00:09:04,177 off the railroad tracks a little bit. 175 00:09:04,177 --> 00:09:06,813 Finding what feels good. 176 00:09:06,813 --> 00:09:10,150 Checking in with different parts of the body based on where you 177 00:09:10,150 --> 00:09:13,253 are today or where you are in your practice. 178 00:09:16,543 --> 00:09:20,291 And you can always just stay within the structure. 179 00:09:23,163 --> 00:09:26,900 But I say like, especially if you're at home and like you're 180 00:09:26,900 --> 00:09:28,768 wearing whatever you want and you're in the comfort of your 181 00:09:28,768 --> 00:09:31,070 own space I say get a little freaky. 182 00:09:31,070 --> 00:09:33,773 So you can start to check in with the shoulders. 183 00:09:33,773 --> 00:09:35,775 Check in with the side body. 184 00:09:40,713 --> 00:09:44,451 Awesome, then reel it back in to that Tabletop Position. 185 00:09:44,451 --> 00:09:46,419 Once again, we're gonna curl the toes under. 186 00:09:46,419 --> 00:09:48,922 We're gonna find our foundation. 187 00:09:48,922 --> 00:09:51,143 Nice and strong. Inhale in. 188 00:09:51,143 --> 00:09:54,627 As you exhale, Hovering Table, lift the knees. 189 00:09:54,627 --> 00:09:55,795 Hug the low ribs in. 190 00:09:55,795 --> 00:09:58,190 Breathe deep here. Keep the neck nice and long. 191 00:09:58,190 --> 00:10:00,500 You're pressing away from the yoga mat. 192 00:10:00,500 --> 00:10:03,363 Feeling this hollowing through the upper back body 193 00:10:03,363 --> 00:10:06,248 and this hollowing through the abdominal wall. 194 00:10:06,248 --> 00:10:07,740 You're here for three. 195 00:10:07,740 --> 00:10:10,410 Find a softness in the jaw, two. 196 00:10:10,410 --> 00:10:11,911 And on the one, release. 197 00:10:11,911 --> 00:10:14,113 This time we're gonna bring the big toes together, 198 00:10:14,113 --> 00:10:15,882 knees as wide as your mat. 199 00:10:15,882 --> 00:10:17,584 Inhale to drop the belly. 200 00:10:17,584 --> 00:10:21,221 Exhale, take it to the right, round through, 201 00:10:21,221 --> 00:10:23,623 come through Extended Child's Pose. 202 00:10:23,623 --> 00:10:26,478 Sigh it out a little bit here. Ah! 203 00:10:26,478 --> 00:10:30,029 And then keep the circle going as you take it to the left and 204 00:10:30,029 --> 00:10:32,165 now come all the way forward once again. 205 00:10:32,165 --> 00:10:34,400 Now keep it going here. 206 00:10:34,400 --> 00:10:36,503 Beautiful circle. 207 00:10:36,503 --> 00:10:40,507 Opening up through the hips, the legs, 208 00:10:40,507 --> 00:10:46,120 the side body, the shoulder girdle, the neck. 209 00:10:48,681 --> 00:10:50,950 The palms, the forearms. 210 00:10:52,032 --> 00:10:54,287 Try to stay nice and awake. 211 00:10:54,287 --> 00:10:56,189 Brighten your toes, keep the toes pressing 212 00:10:56,189 --> 00:10:58,791 down into the earth. 213 00:10:58,791 --> 00:11:01,412 When you feel ready, reverse your circle. 214 00:11:02,996 --> 00:11:04,998 Reverse it. 215 00:11:04,998 --> 00:11:05,965 And then same thing here. 216 00:11:05,965 --> 00:11:07,834 You can kinda go a little freestyle here. 217 00:11:07,834 --> 00:11:11,104 If you find a little catch and you want to work in the catch, 218 00:11:11,104 --> 00:11:11,830 go for it. 219 00:11:11,830 --> 00:11:14,407 If you find, oh man, this Extended Child's Pose 220 00:11:14,407 --> 00:11:15,308 just feels awesome. 221 00:11:15,308 --> 00:11:19,345 I'm gonna chill here while Adriene keeps talking. 222 00:11:19,345 --> 00:11:22,582 Maybe a little wrist love might do the trick. 223 00:11:22,582 --> 00:11:25,272 All the while, remember the breath comes first. 224 00:11:25,272 --> 00:11:27,227 Keep breathing. 225 00:11:36,429 --> 00:11:38,998 And then if you're still movin' and groovin', 226 00:11:38,998 --> 00:11:42,569 let's meet back in Extended Child's Pose. 227 00:11:42,569 --> 00:11:44,304 Hips melting back towards the heels. 228 00:11:44,304 --> 00:11:46,439 Don't worry if your Extended Child's Pose 229 00:11:46,439 --> 00:11:47,407 doesn't look like mine. 230 00:11:47,407 --> 00:11:51,544 And if Extended Child's Pose is just not a great shape for you 231 00:11:51,544 --> 00:11:54,747 then I recommend you just working here in a nice 232 00:11:54,747 --> 00:11:59,085 wide-legged knee position but with the shoulders up. 233 00:11:59,085 --> 00:12:01,196 So hips up. 234 00:12:03,249 --> 00:12:05,725 Alright, if the heart's melting down, 235 00:12:05,725 --> 00:12:09,329 let's take the palms and bring 'em together. 236 00:12:09,329 --> 00:12:11,798 Walk the elbows forward. 237 00:12:11,798 --> 00:12:12,999 Melt your heart a little more. 238 00:12:12,999 --> 00:12:16,469 Feel that stretch in the tricep and the shoulder as you take 239 00:12:16,469 --> 00:12:20,373 your little shark fin up and behind the nape of the head, 240 00:12:20,373 --> 00:12:21,951 the neck, behind the head. 241 00:12:25,323 --> 00:12:28,448 And then if you're lifted here, if you're not back, 242 00:12:28,448 --> 00:12:31,351 let's take a couple moments here to check in with the neck by 243 00:12:31,351 --> 00:12:35,284 bringing one ear to one shoulder 244 00:12:35,284 --> 00:12:37,997 and the other ear to the other shoulder. 245 00:12:43,522 --> 00:12:47,174 Fabulous. Take a big inhale in. 246 00:12:47,174 --> 00:12:49,636 Exhale, let's come all the way back up. 247 00:12:49,636 --> 00:12:51,337 You're gonna keep the knees wide. 248 00:12:51,337 --> 00:12:53,306 Big toes stay together. 249 00:12:53,306 --> 00:12:55,575 Left hand presses away from the earth. 250 00:12:55,575 --> 00:12:58,277 As you open up through the chest, 251 00:12:58,277 --> 00:13:00,580 you can imagine pulling a little bow and arrow. 252 00:13:00,580 --> 00:13:01,881 Why does it have to be little? 253 00:13:01,881 --> 00:13:04,350 Let's say pulling a big bow and arrow all the way across the 254 00:13:04,350 --> 00:13:06,953 chest as you reach up towards the sky. 255 00:13:06,953 --> 00:13:08,788 Again, integrate breath and movement, 256 00:13:08,788 --> 00:13:11,229 marry them together as you inhale, reach forward. 257 00:13:11,229 --> 00:13:13,192 Exhale, come all the way through. 258 00:13:13,192 --> 00:13:14,093 Thread the needle. 259 00:13:14,093 --> 00:13:17,830 Right fingertips underneath the bridge of the left arm. 260 00:13:17,830 --> 00:13:20,366 Great, bring you right ear to the earth. 261 00:13:20,366 --> 00:13:22,001 Inhale in. 262 00:13:22,001 --> 00:13:23,499 Exhale out. 263 00:13:23,499 --> 00:13:24,871 Ground through the left palm. 264 00:13:24,871 --> 00:13:27,109 Inhale to reach for the sky. 265 00:13:28,541 --> 00:13:30,819 Exhale, thread the needle. 266 00:13:33,646 --> 00:13:35,782 One more time, inhale, reach for the sky. 267 00:13:38,528 --> 00:13:41,527 And exhale, twist. 268 00:13:44,157 --> 00:13:46,225 Take one cycle of breath here. 269 00:13:46,225 --> 00:13:47,660 Breathe into your belly. 270 00:13:50,062 --> 00:13:51,384 And then slowly release. 271 00:13:51,384 --> 00:13:54,534 Right hand comes to the earth and big inhale to reach the left 272 00:13:54,534 --> 00:13:56,369 fingertips to the sky. 273 00:13:56,369 --> 00:13:57,704 Try to keep the knees wide. 274 00:13:57,704 --> 00:14:00,907 As you exhale, thread the needle. 275 00:14:00,907 --> 00:14:01,908 Soft and easy. 276 00:14:01,908 --> 00:14:04,110 Take a cycle of breath here just on this first one. 277 00:14:04,110 --> 00:14:05,044 Feel it out. 278 00:14:09,922 --> 00:14:12,151 And then marrying the action to the breath, 279 00:14:12,151 --> 00:14:13,286 breath to the action. 280 00:14:13,286 --> 00:14:15,321 Inhale, left fingertips reach towards the sky. 281 00:14:15,321 --> 00:14:18,191 We open up through the chest. 282 00:14:18,191 --> 00:14:21,989 Exhale, thread the needle. 283 00:14:23,363 --> 00:14:25,298 Inhale, open. 284 00:14:25,298 --> 00:14:26,599 Big bow and arrow here. 285 00:14:28,011 --> 00:14:29,451 And exhale. 286 00:14:30,481 --> 00:14:31,580 Twist. 287 00:14:33,840 --> 00:14:34,774 Great, let's do one more. 288 00:14:34,774 --> 00:14:38,144 Inhale, grounding through the fingerprints, right palm. 289 00:14:39,952 --> 00:14:42,815 And thread the needle, take a big buoyant, 290 00:14:42,815 --> 00:14:44,307 beautiful breath here in. 291 00:14:45,752 --> 00:14:47,019 Stay as you breathe out. 292 00:14:50,128 --> 00:14:52,759 Sweet, then slowly come all the way back up. 293 00:14:52,759 --> 00:14:53,893 Great, awesome. 294 00:14:53,893 --> 00:14:55,895 Walk the knees underneath you. 295 00:14:55,895 --> 00:14:57,830 You're gonna cross on ankle over the other. 296 00:14:57,830 --> 00:15:00,633 Mindfully, you can use your palms to come all the way back 297 00:15:00,633 --> 00:15:03,970 through center and back to your nice comfortable seat. 298 00:15:03,970 --> 00:15:07,077 Cool, bring the left heel in towards your center 299 00:15:07,077 --> 00:15:08,928 and send the right leg all the way out. 300 00:15:10,356 --> 00:15:12,178 Then we'll slowly take our head 301 00:15:12,178 --> 00:15:14,714 and heart to point towards our right foot. 302 00:15:14,714 --> 00:15:17,784 You can spread your toes, little yogi toes. 303 00:15:17,784 --> 00:15:21,888 Actively, not gonna get into too much detail here but just a 304 00:15:21,888 --> 00:15:24,991 little bit to help you activate this extended leg, 305 00:15:24,991 --> 00:15:27,393 pull your right thigh bone, that right femur in. 306 00:15:27,393 --> 00:15:29,829 So just like we do a lot in our lunges, 307 00:15:29,829 --> 00:15:33,833 pull that right hip crease back and then keep that active and 308 00:15:33,833 --> 00:15:36,702 engage as you inhale both fingertips 309 00:15:36,702 --> 00:15:38,271 reach behind the ears. 310 00:15:38,271 --> 00:15:39,872 Big breath, big stretch. 311 00:15:39,872 --> 00:15:42,441 Exhale, as you take it over. 312 00:15:42,441 --> 00:15:44,677 Belly toward the top of your right thigh. 313 00:15:44,677 --> 00:15:46,345 If it doesn't come close, no worries. 314 00:15:46,345 --> 00:15:49,659 It's just that intention of kind of working towards something 315 00:15:49,659 --> 00:15:51,851 and not shying away. 316 00:15:51,851 --> 00:15:54,587 So breathe deep here, wherever you are. 317 00:15:54,587 --> 00:15:58,291 In time you might work to get that head to knee pose that this 318 00:15:58,291 --> 00:15:59,996 shape is named after. 319 00:16:01,455 --> 00:16:05,631 Another option is to take the fold and bring it more into the 320 00:16:05,631 --> 00:16:09,335 left low back by sending your left hand over 321 00:16:09,335 --> 00:16:11,903 towards your right ankle. 322 00:16:13,673 --> 00:16:15,474 And then just so you get a little boost, 323 00:16:15,474 --> 00:16:18,544 a little energy, go ahead and soften your head. 324 00:16:18,544 --> 00:16:21,347 Let the weight of your head relax. 325 00:16:21,347 --> 00:16:24,884 Now take a couple solid breaths here. 326 00:16:31,056 --> 00:16:32,725 And then just notice where your thoughts go. 327 00:16:32,725 --> 00:16:35,127 Typically when we kind of know what a shape looks like, 328 00:16:35,127 --> 00:16:39,247 we've seen it on the magazine cover or whatever, 329 00:16:39,247 --> 00:16:41,334 just let that go. (chuckles) 330 00:16:41,334 --> 00:16:43,471 It ain't worth it, let it go. Focus on the sensation. 331 00:16:43,471 --> 00:16:48,107 Take this precious time for you and enjoy it and you're awesome 332 00:16:48,107 --> 00:16:49,876 and you're doing the work. 333 00:16:49,876 --> 00:16:52,236 Body's gonna be smiling after this. 334 00:16:54,547 --> 00:16:55,581 Alright, one more breath. 335 00:16:55,581 --> 00:16:59,085 Feel free to bend your right knee as generous as you need. 336 00:16:59,085 --> 00:17:00,786 Be kind to that left hamstring. 337 00:17:03,267 --> 00:17:05,892 Cool and then slowly release. 338 00:17:05,892 --> 00:17:09,462 Nice, easy twist here as we take the right hand to the left knee. 339 00:17:09,462 --> 00:17:12,365 Just gentle twist to the left. 340 00:17:12,365 --> 00:17:14,200 Alright, inhale, lift the chest. 341 00:17:14,200 --> 00:17:16,469 Breathe into your belly. 342 00:17:16,469 --> 00:17:18,570 And then exhale, release. 343 00:17:18,570 --> 00:17:20,253 Awesome. Okay, we're gonna do the same little ditty 344 00:17:20,253 --> 00:17:21,808 on the other side and then we're gonna close it out. 345 00:17:21,808 --> 00:17:22,585 You're doing great. 346 00:17:22,585 --> 00:17:25,310 Right heel comes in towards the center. 347 00:17:25,310 --> 00:17:27,179 Go and extend the left leg out long. 348 00:17:27,179 --> 00:17:29,749 If your leg's so tight, you're not alone here, 349 00:17:29,749 --> 00:17:33,352 that you're already kind of starting with a super bend, 350 00:17:33,352 --> 00:17:36,630 embrace it, keep it, love it. It's all good. 351 00:17:37,924 --> 00:17:41,127 Alright, so part of looking and feeling your best is kind of 352 00:17:41,127 --> 00:17:45,665 rewiring our thoughts and our language around how we work with 353 00:17:45,665 --> 00:17:48,334 our bodies and how we see ourself so just be kind. 354 00:17:48,334 --> 00:17:50,811 Here we go. Plugging that left femur in. 355 00:17:50,811 --> 00:17:54,379 Shifting gears so we can find that active leg. 356 00:17:54,379 --> 00:17:57,810 And when you're ready, inhale, both fingertips behind the ears 357 00:17:57,810 --> 00:17:59,578 as you reach up. 358 00:17:59,578 --> 00:18:03,573 And then think up and over as we reach 359 00:18:03,573 --> 00:18:05,751 toward the left foot. 360 00:18:05,751 --> 00:18:07,553 And then feel free to experiment here, right? 361 00:18:07,553 --> 00:18:08,554 Like you're not stuck. 362 00:18:08,554 --> 00:18:12,491 This isn't a photoshoot so breathe into your belly. 363 00:18:12,491 --> 00:18:16,128 See how this side is different from the other side. 364 00:18:16,128 --> 00:18:19,072 Notice when you get frustrated. 365 00:18:20,566 --> 00:18:22,568 Experiment. 366 00:18:24,704 --> 00:18:29,842 Eventually, taking time to relax the weight of the head over. 367 00:18:31,798 --> 00:18:32,912 And then this is it. 368 00:18:32,912 --> 00:18:36,582 We're almost done so listen to the sound of your breath. 369 00:18:36,582 --> 00:18:38,568 Let it soothe you. 370 00:18:39,986 --> 00:18:44,534 Let your time spent on the mat 371 00:18:44,534 --> 00:18:49,537 fray any weary nerves or worries. 372 00:18:53,566 --> 00:18:55,751 Stretching' out, use your breath. 373 00:18:59,163 --> 00:19:03,278 And then when you're ready, we will release. 374 00:19:04,543 --> 00:19:07,304 Counter twist here. Left hand to the right knee. 375 00:19:07,304 --> 00:19:08,681 Inhale, lift your heart. 376 00:19:08,681 --> 00:19:11,384 Maybe smile just a bit here. 377 00:19:11,384 --> 00:19:13,386 Breathe, breathe, breathe. 378 00:19:16,355 --> 00:19:17,690 Beautiful and then we'll release. 379 00:19:17,690 --> 00:19:20,393 It's spring time in Austin when we're shooting this and when 380 00:19:20,393 --> 00:19:22,332 it's coming out live so we're gonna end 381 00:19:22,332 --> 00:19:25,810 with a Cobbler's Pose or a 382 00:19:28,575 --> 00:19:30,817 butterfly, (chuckles) Baddha Konasana. 383 00:19:30,817 --> 00:19:32,605 So bring the soles of the feet together. 384 00:19:32,605 --> 00:19:34,673 We're gonna start with hands on the ankles here just so you can 385 00:19:34,673 --> 00:19:39,311 really drop, drop down through again the femur, 386 00:19:39,311 --> 00:19:40,713 the thigh bone. 387 00:19:40,713 --> 00:19:44,283 And then in time you can maybe take hands to the toes. 388 00:19:44,283 --> 00:19:47,553 You can use your thumbs to massage the arches. 389 00:19:47,553 --> 00:19:49,889 If you've never done that before, give it a go. 390 00:19:49,889 --> 00:19:51,891 See what happens. 391 00:19:54,126 --> 00:19:56,262 Okay, and then inhale. 392 00:19:56,262 --> 00:19:57,730 Lifting up from the pelvic floor. 393 00:19:57,730 --> 00:19:59,799 Finding this length from crown to tail. 394 00:19:59,799 --> 00:20:02,935 Once again, bringing that loving awareness to the spine. 395 00:20:02,935 --> 00:20:04,203 Take a big inhale in. 396 00:20:04,203 --> 00:20:06,605 And then exhale, try to keep that length. 397 00:20:06,605 --> 00:20:07,700 So we're not gonna round. 398 00:20:07,700 --> 00:20:10,576 You're gonna keep that length as you bend your elbows and you're 399 00:20:10,576 --> 00:20:14,146 gonna send your gaze to kind of look in an imaginary pond. 400 00:20:14,146 --> 00:20:17,143 Just try to see your reflection. 401 00:20:17,143 --> 00:20:19,952 And I always joke, it's a bad joke but it's always like that 402 00:20:19,952 --> 00:20:23,422 moment in Zoolander when he's like looking in the puddle and 403 00:20:23,422 --> 00:20:25,483 asking, "Who am I?" 404 00:20:25,483 --> 00:20:26,592 So give yourself that image. 405 00:20:26,592 --> 00:20:30,184 It's gonna keep the spine nice and long. 406 00:20:31,664 --> 00:20:34,600 But also just kind of reflect back to remind you even if it's 407 00:20:34,600 --> 00:20:38,114 in the silliest of ways that you know this time is for you to be 408 00:20:38,114 --> 00:20:41,693 with yourself, to check in with yourself, 409 00:20:41,693 --> 00:20:43,455 take care of yourself. 410 00:20:45,144 --> 00:20:48,114 Alright, maybe send your heart a little bit forward. 411 00:20:48,795 --> 00:20:51,246 A little more forward for this last breath. 412 00:20:53,352 --> 00:20:57,356 Taking stock with the hips and then slowly release. 413 00:20:57,356 --> 00:20:58,224 Bring it up. 414 00:20:58,224 --> 00:21:00,226 Alright, send your hands behind you. 415 00:21:00,226 --> 00:21:02,064 Bring your feet to the earth. 416 00:21:02,064 --> 00:21:03,863 You're just gonna windshield wiper. 417 00:21:03,863 --> 00:21:06,031 Oh yeah, should feel good after that. 418 00:21:06,031 --> 00:21:09,368 The knees to one side and then the other. 419 00:21:09,368 --> 00:21:11,504 Take a couple cleansing breaths here. 420 00:21:11,504 --> 00:21:17,109 Just a couple final I love you breaths as you windshield wiper 421 00:21:17,109 --> 00:21:20,255 the knees one way and then the other. 422 00:21:23,449 --> 00:21:26,118 Alright, feet come to the earth, elbows come down. 423 00:21:26,118 --> 00:21:27,186 Glad Benji's over there. 424 00:21:27,186 --> 00:21:28,888 Some of you have done this with me before. 425 00:21:28,888 --> 00:21:31,423 Last little boost, you're gonna bring your feet to the ground 426 00:21:31,423 --> 00:21:33,726 and you're gonna give your foot a little wake up call. 427 00:21:33,726 --> 00:21:37,242 So you can start nice and small and you can go crazy. 428 00:21:37,242 --> 00:21:39,732 If you're in an upstairs apartment or something 429 00:21:39,732 --> 00:21:41,386 maybe be mindful. 430 00:21:41,386 --> 00:21:44,021 But if you're in a place where you can go crazy 431 00:21:44,021 --> 00:21:47,701 I suggest you do it for three, two. 432 00:21:47,701 --> 00:21:50,833 Keep it going. And on the one, release. 433 00:21:50,833 --> 00:21:54,346 Come back up to your nice comfortable seat. (laughs) 434 00:21:54,346 --> 00:21:56,615 Bring the hands to your heart space. 435 00:21:56,615 --> 00:21:57,986 Take a deep breath in. 436 00:21:58,748 --> 00:22:00,240 And empty it out. 437 00:22:00,819 --> 00:22:03,404 Twice more just like that. Big inhale. 438 00:22:04,415 --> 00:22:05,925 And empty it out. 439 00:22:06,562 --> 00:22:09,199 Last cleansing breath. Inhale lots of love in. 440 00:22:10,810 --> 00:22:12,498 Exhale lots of love out. 441 00:22:13,844 --> 00:22:15,034 Thanks everyone. 442 00:22:15,034 --> 00:22:17,002 Let us know how this little ditty went for you in the 443 00:22:17,002 --> 00:22:18,390 comment section down below. 444 00:22:18,390 --> 00:22:19,672 Hope you're doing well. 445 00:22:19,672 --> 00:22:22,708 Share this video with a friend who you think might enjoy it. 446 00:22:22,708 --> 00:22:24,743 Heck, share it with an enemy too! 447 00:22:24,743 --> 00:22:26,935 The world needs more yoga. I love you guys. 448 00:22:26,935 --> 00:22:30,716 Thanks for sharing your time and your energy with me and with all 449 00:22:30,716 --> 00:22:34,107 the amazing folks who showed up to practice today. 450 00:22:34,107 --> 00:22:35,638 Take good care. 451 00:22:35,638 --> 00:22:37,926 Namaste. 452 00:22:37,926 --> 00:22:41,960 (bright music)