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- Howdy everyone.
Welcome to Yoga With Adriene.

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I'm Adriene and
this is sweet Benji

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and today we have a yoga
for forgiveness practice.

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There's definitely more than
meets the eye in this session.

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It packs a punch.

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So hop into something comfy

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and you'll end up like this.

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Let's get started. (laughs)

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(upbeat music)

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Alright my sweet friend.

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Thank you so
much for being here.

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We're gonna start
in a comfortable seat.

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So try to get comfortable.

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Take a second or two to
maybe sit up on something.

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Or if you want to do the
first part of this practice

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where we're just gonna
kind of tune in with the breath

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and go inward.

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If you wanna do
that in a position

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that is maybe on
the edge of a couch,

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or on a chair,
you can do that as well.

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Otherwise, come on
down to the ground.

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Sit up nice and tall.

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Don't by shy
about lifting the hips.

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That's a really
great way to begin.

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And then slowly,
things start to open up

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as you show up for
practice more regularly.

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I'm very honored
to be here with you.

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I think Benji is exuding
the same sort of energy.

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I'm getting that message
from him right now as well.

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So

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trust that you made
the right choice to

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spend some time
with yourself here

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in this practice
for forgiveness.

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Right away, I'm going to invite
you to relax your shoulders.

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Soften in the
fingertips and the toes.

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You might have noticed
that they were gripping

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and you didn't even realize.

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And then as you
feel comfortable,

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slowly begin to
allow the eyelids to

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soften and get heavy,

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either bringing your
gaze just gently down

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so you can start
to bring your focus

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and your attention inward,

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or go ahead and close

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those eyes.

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Part the lips.

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Start to come into

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a state of awareness of

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two things to start.

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One,

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your breath.

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You don't have to
do anything fancy.

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You just, just
recognizing like, oh yeah

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I'm really here to breathe.

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I don't actually even
have to do any of the poses.

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I can just breathe
through the whole time

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and it's going to
be extremely valuable.

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And number two, your spine,

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the spinal column.

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And in the
spirit of transparency,

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depending on what brought
you to this practice, right,

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it's gonna be a little 
easier to sit up tall (chuckles)

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or it's going to be
pretty difficult today.

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So just notice where you're at

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and wherever you are,

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same with the breath.

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You don't have
to force anything.

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You don't have to

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come into a super tall spine

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or fix your posture.

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Just bring the awareness

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and that's gonna be a
really nice place to start.

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So we're coming into a
place of stillness here

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which could feel really easy

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like something
you're able to drop into,

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or it could feel
pretty challenging,

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like, oh, maybe this
isn't the right video.

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Maybe you don't
have time for this.

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My nose itches.

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I'm fidgeting.

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And this mindful practice

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is really designed to help
you notice all of those things

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so that we can shift it.

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Now

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shift your awareness to
the quality of air in the room

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or the setting where
you're doing this practice.

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Just notice.

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Is it cool?

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Is it warm?

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Is it stuffy?

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Are you practicing outdoors?

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You don't need the

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perfect serene setting to

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experience the
benefits of this practice.

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Wherever you are is perfect.

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It's really great.

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Then gently draw the 
hands together at the heart

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with the awareness of just
the quality of air around us

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and attention inward

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towards the breath

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and the spinal column.

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Take all those three things

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and we're just gonna
slowly bow the head

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in towards the heart.

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Palms in the prayer position.

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Begin to gently
deepen your breath here

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feeling perhaps

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your inhale, 
that breath travel down

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to fill up the lungs.

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And then it escapes
slowly out through the nose.

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If you'd like to set a
little intention here, you can,

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or just trust that

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the practice has its magic.

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It will reveal itself
to you through the tools

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of breath, pranayama, 
and yoga asana, the postures,

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and through your mindfulness,
your presence.

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Now bring the thumbs right up to

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this place
between your eyebrows.

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In the yoga tradition,

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we will refer to
this as a third eye

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and this is that kind
of point of intuition,

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that inner guide,

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and just press the thumbs a
couple of times here into that

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area, just stimulating,
waking up.

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Saying I am open

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to the inner wisdom.

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Sweet, take a deep breath in.

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Right here with you.

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And a long breath out,
right here with you.

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And slowly we'll release that.

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You can bring the
hands to the knee caps,

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open the eyes.

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Benji's also now
tuned in and ready to move.

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So we're gonna
move in a circle here.

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Inhale to smooth
the chest forward

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and exhale to
round the spine back.

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If you chose to tune in
on a chair or the couch,

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you can still do this.

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In your, in your
comfortable seat.

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We're gonna
move in a circle here,

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starting to massage
the internal organs

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and sync up with the
breath in a more conscious way.

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And then reversing the circle.

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Hey Benji.

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You scored a blanket today.

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Life is good, eh?

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Alright, and then get
nice and centered here.

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Think head over heart,
heart of her pelvis.

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Come back to stillness.

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We're gonna inhale,

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reach the fingertips all
the way up towards the sky.

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And exhale,
float the palms down.

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That's it, inhale,
reach the arms

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all the way up
towards the sky, big breath.

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And exhale, float them down.

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And see if you
can really sync up

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the action of the
breath this time.

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Inhale, spreading the fingertips,
reaching all the way up

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and exhale, palms pressing 
down with some energy,

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nice and slow.

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Beautiful.
Come forward on to all fours,

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Tabletop Position here.

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Wrist underneath the shoulders,

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knees directly
underneath the hips.

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So you have a nice
strong foundation.

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Good, then we're going 
to kick the right foot out,

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option to extend
the left arm forward,

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left thumb pointing up.

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If this is too
much for you here,

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just work with the leg here

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and save the arm
for another day.

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Inhale in, strong core.

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Exhale, bring it
all in, nose to knee,

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press into the top of
the left foot for stability.

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Good, inhale, extend.

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And exhale to round.

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Inhale to extend.

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Exhale to round.

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Again, stimulating,
massaging those internal organs.

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Inhale to extend.

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Exhale to round.

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Then one more time.

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Inhale to extend.

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Spread the fingers,
spread the toes.

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And exhale.

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Good.

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Release then switch.

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Let's go to the other side.

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Inhale, extend the left leg out.

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Option to add the right arm.

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Exhale, bring it all in.

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So you can just
work with the leg here.

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Inhale, extend.

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Exhale, bring it in.

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Inhale, feel
expansion as you breathe in

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and then exhale,

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you really are contracting 
those core muscles.

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Inhale to extend.

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Exhale to reel it in.

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Moving it around.

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Inhale to extend, last one.

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Exhale, draw it in.

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Beautiful.

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Tabletop Position.

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We're gonna
bring the knees wide,

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big toes to touch.

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Send the hips back,

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reach the fingertips forward.

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You're gonna lift the palms up

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but keep the
fingertips on the ground.

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Beautiful, then bow 
the head, chin to chest,

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breathing in here.

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And breathing out.

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Nice.

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Walk the left hand
over towards the right.

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You're gonna walk
the right fingertips,

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left fingertips
gently off the mat.

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Bow the head, breathe in.

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Breathe out.

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And then yep, you guessed it,

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over to the left side.

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Pulling back with the
right hip crease here.

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Breathing in as
you bow the head.

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And breathing out.

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Lovely, walk it back to center.

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Spread the fingertips,

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press into the palms
firmly into the earth here.

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Here we go.

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We'll drag the hands
back to lift the heart up.

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Walk the knees back
underneath the hip points,

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curl the toes under,

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and very slowly
mindfully peel the tailbone up

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towards the sky.

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Shake the head a little yes,

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a little no.

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And take a couple
conscious breaths here.

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So really put some
conscious energy right

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behind how you inhale,

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how you exhale

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and begin to pedal it out here.

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I'm just bending one
knee and then the other.

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I'm maintaining a
connection in my core,

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this containment in the abs

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and also the low ribs.

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So I'm not just spilling
all that energy out here

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but I'm really
supporting my low back.

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Alright, then we'll
slowly begin to step it up

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all the way to
the top of the mat.

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Feet, hip width apart,

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toes pointing forward,

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bend the knees 
a little bit here,

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clasp opposite elbow
with the opposite hand.

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And you're just gonna
shift gently from left to right.

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And as you do this
really feel that connection

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with your feet on the ground.

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I know it seems obvious,
but just close your eyes,

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even if it feels right

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or soften your gaze and
start to spread your awareness.

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Really just really going back
to basics here in a way, like

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how can I maximize my
foot to earth connection here?

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My foundation, so that
when I take one step forward

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or one step back,

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I know what's happening.

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I'm connected to my truth,
to my feeling,

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to my relationship
rather to the feeling.

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Right. Part of forgiveness 
is kind of (laughs)

267
00:13:47,358 --> 00:13:52,591
making sure you spend time
to investigate you, right,

268
00:13:52,591 --> 00:13:56,310
and what you need and
what you're all about.

269
00:13:56,310 --> 00:13:57,452
Alright, relax the arms.

270
00:13:57,452 --> 00:13:59,080
That's enough of that.

271
00:13:59,080 --> 00:13:59,900
And here we go.

272
00:13:59,900 --> 00:14:02,900
Nice and slow with that
connection to the earth though.

273
00:14:02,900 --> 00:14:04,520
Maintain it strong.

274
00:14:04,520 --> 00:14:06,302
Roll it up to standing.

275
00:14:11,160 --> 00:14:12,881
Lift the kneecaps a little

276
00:14:12,881 --> 00:14:14,782
as you stand up nice and tall.

277
00:14:14,782 --> 00:14:16,069
Lift your heart.

278
00:14:16,890 --> 00:14:18,833
Relax the shoulders down.

279
00:14:19,690 --> 00:14:21,170
Spread the fingertips.

280
00:14:21,170 --> 00:14:24,350
Here we go, inhale,
reach for the sky.

281
00:14:24,350 --> 00:14:27,312
Strong legs, exhale,
slow and steady, Forward Fold.

282
00:14:27,312 --> 00:14:28,925
Let something go.

283
00:14:29,950 --> 00:14:32,000
Inhale, lift up halfway.

284
00:14:32,000 --> 00:14:35,090
So the crown of the head
is gonna reach forward.

285
00:14:35,090 --> 00:14:38,513
And the two hip creases
are gonna pull back.

286
00:14:38,513 --> 00:14:40,510
Nice flat back.

287
00:14:40,510 --> 00:14:42,910
Peek at me if you need to.

288
00:14:42,910 --> 00:14:45,260
Good, then let's exhale,
let everything go.

289
00:14:45,260 --> 00:14:46,361
We're gonna repeat just that.

290
00:14:46,361 --> 00:14:48,470
Inhale, reach for the sky.

291
00:14:48,470 --> 00:14:51,060
Stand up tall, 
big breath, big stretch.

292
00:14:51,060 --> 00:14:52,650
And right into it, exhale,

293
00:14:52,650 --> 00:14:54,663
bend the knees, Forward Fold.

294
00:14:56,030 --> 00:14:57,370
Softening down.

295
00:14:57,370 --> 00:15:00,940
Beautiful. Now inhale, 
flat back position, same thing.

296
00:15:00,940 --> 00:15:02,320
Crown forward.

297
00:15:02,320 --> 00:15:05,480
Pull the hip creases back,
slight bend in the knee.

298
00:15:05,480 --> 00:15:07,820
And then exhale,
let everything go.

299
00:15:08,580 --> 00:15:10,100
Good fingertips
come to the earth.

300
00:15:10,100 --> 00:15:11,950
We're gonna step
just the left foot back.

301
00:15:11,950 --> 00:15:13,293
Just the left foot.

302
00:15:14,320 --> 00:15:15,870
Lower the left knee.

303
00:15:15,870 --> 00:15:16,930
On your next inhale,

304
00:15:16,930 --> 00:15:18,780
you're gonna press
into the top of the back foot.

305
00:15:18,780 --> 00:15:20,380
So you're going
to uncurl the toes

306
00:15:20,380 --> 00:15:23,050
and sweep the fingertips 
forward, up and back.

307
00:15:23,050 --> 00:15:25,950
Feeling some power
in that right leg.

308
00:15:25,950 --> 00:15:27,670
So we're not just letting all

309
00:15:27,670 --> 00:15:29,600
of our weight dump
into the front here.

310
00:15:29,600 --> 00:15:30,530
We're engaging.

311
00:15:30,530 --> 00:15:32,130
So we're coming up out of it,

312
00:15:32,130 --> 00:15:34,240
pulling the
right hip crease back.

313
00:15:34,240 --> 00:15:36,510
Good, inhale,
maybe look up.

314
00:15:36,510 --> 00:15:41,300
And then exhale, soften and
release everything back down.

315
00:15:41,300 --> 00:15:43,370
Curl the left toes under now,

316
00:15:43,370 --> 00:15:45,830
pull the right hip crease back,

317
00:15:45,830 --> 00:15:47,800
and you're gonna
really drag the right heel

318
00:15:47,800 --> 00:15:50,730
back, back, back, keeping a
nice bend in the right knee here

319
00:15:50,730 --> 00:15:52,339
as we breathe.

320
00:15:54,310 --> 00:15:57,510
Good and then rolling
through the right foot.

321
00:15:57,510 --> 00:16:01,350
We'll come back to that lunge,
lifting the back knee.

322
00:16:01,350 --> 00:16:03,360
Good, inhale, look forward.

323
00:16:03,360 --> 00:16:05,380
Exhale, you're gonna 
step the back foot up

324
00:16:05,380 --> 00:16:06,700
to the front again.

325
00:16:06,700 --> 00:16:08,470
So we're back in
our Forward Fold,

326
00:16:08,470 --> 00:16:10,690
relax the weight
of the head over.

327
00:16:10,690 --> 00:16:13,250
Good, inhale halfway lift.

328
00:16:13,250 --> 00:16:15,520
Crown of the head forward.

329
00:16:15,520 --> 00:16:17,530
Shoulders draw
away from the ears.

330
00:16:17,530 --> 00:16:20,620
Good, exhale, soften,
and release everything.

331
00:16:20,620 --> 00:16:22,330
Fingertips come to the earth.

332
00:16:22,330 --> 00:16:24,806
We're gonna step
the right foot back.

333
00:16:25,920 --> 00:16:27,140
Nice and easy.

334
00:16:27,140 --> 00:16:29,450
Lower the right
knee to the ground.

335
00:16:29,450 --> 00:16:32,340
Inhale, press into the
top of the right foot.

336
00:16:32,340 --> 00:16:34,170
Nice and strong
in that front leg.

337
00:16:34,170 --> 00:16:37,790
Sweep the fingertips
forward, up and back.

338
00:16:37,790 --> 00:16:40,224
Good, on an exhale,
nice and easy,

339
00:16:40,224 --> 00:16:43,360
bring it back down,
slow and with control.

340
00:16:43,360 --> 00:16:44,860
Curl the right toes under

341
00:16:44,860 --> 00:16:46,150
and we'll send the hips back,

342
00:16:46,150 --> 00:16:47,720
straightening the left leg,

343
00:16:47,720 --> 00:16:50,934
really pulling back
with that left foot to here.

344
00:16:52,030 --> 00:16:54,420
Now feel your way
through this, right?

345
00:16:54,420 --> 00:16:57,010
This is what this
practice is all about.

346
00:16:57,010 --> 00:16:59,700
Finding the connection,

347
00:16:59,700 --> 00:17:01,230
staying involved

348
00:17:01,230 --> 00:17:03,080
and feeling your way

349
00:17:04,810 --> 00:17:05,975
through it.

350
00:17:07,230 --> 00:17:09,783
Good, rolling through 
that front foot now,

351
00:17:09,783 --> 00:17:12,020
we'll come back to our lunge,

352
00:17:12,020 --> 00:17:14,100
lifting the back knee up,

353
00:17:14,100 --> 00:17:15,880
really reaching the right heel

354
00:17:15,880 --> 00:17:17,850
towards the back
edge of the mat.

355
00:17:17,850 --> 00:17:19,933
Inhale to look forward.
Here we go.

356
00:17:19,933 --> 00:17:22,990
Exhale to step the
back foot all the way

357
00:17:22,990 --> 00:17:24,450
back up Forward Fold.

358
00:17:24,450 --> 00:17:26,240
Relax the weight
of the head down

359
00:17:26,240 --> 00:17:29,460
and take three to
five breaths here

360
00:17:29,460 --> 00:17:31,798
in Standing Forward Fold.

361
00:17:35,640 --> 00:17:38,980
Using the tool of the
breath to stay connected,

362
00:17:38,980 --> 00:17:40,610
to stay present

363
00:17:41,980 --> 00:17:44,800
so that really you're in
the habit of that, right.

364
00:17:44,800 --> 00:17:47,083
You're in the
practice of that off the mat.

365
00:17:48,650 --> 00:17:51,290
When you don't
something or something

366
00:17:52,600 --> 00:17:56,710
turns you on your side,

367
00:17:56,710 --> 00:17:59,420
or maybe you do something

368
00:17:59,420 --> 00:18:01,167
that you regret,

369
00:18:02,870 --> 00:18:04,080
we have the tools,

370
00:18:04,080 --> 00:18:07,920
we have the practice to
bring us back to our knowing

371
00:18:10,300 --> 00:18:12,360
and maybe back to forgiveness.

372
00:18:12,360 --> 00:18:14,643
Okay, inhale, halfway lift.

373
00:18:15,860 --> 00:18:17,660
Exhale, soften and bow.

374
00:18:17,660 --> 00:18:18,930
Bend the knees.

375
00:18:18,930 --> 00:18:20,250
Fingertips come to the earth.

376
00:18:20,250 --> 00:18:21,900
Step the left foot back.

377
00:18:21,900 --> 00:18:23,870
This time you can
lower the back knee

378
00:18:23,870 --> 00:18:25,486
or you can keep it lifted.

379
00:18:25,486 --> 00:18:28,250
We're gonna inhale, sweep
the arms forward, up and back.

380
00:18:28,250 --> 00:18:30,610
Nice high lunge here.

381
00:18:30,610 --> 00:18:32,360
Try to get your
center underneath you

382
00:18:32,360 --> 00:18:34,250
by bending your left knee.

383
00:18:34,250 --> 00:18:36,620
Really lengthening
the tailbone down.

384
00:18:36,620 --> 00:18:38,570
Draw the navel in slightly.

385
00:18:38,570 --> 00:18:40,370
Front knee is over
the front ankle here.

386
00:18:40,370 --> 00:18:41,350
Big breath.

387
00:18:41,350 --> 00:18:42,980
Maybe you look up here

388
00:18:42,980 --> 00:18:45,840
and then exhale
all the way down.

389
00:18:45,840 --> 00:18:46,930
Left hand to the earth,

390
00:18:46,930 --> 00:18:50,300
inhale right fingertips 
to the sky for a twist.

391
00:18:50,300 --> 00:18:54,340
And then exhale, bring it all
the way back down to the mat.

392
00:18:54,340 --> 00:18:56,150
Great, step the right toes back,

393
00:18:56,150 --> 00:18:58,150
Plank Pose or Half Plank.

394
00:18:58,150 --> 00:18:59,610
Press away from your yoga mat.

395
00:18:59,610 --> 00:19:01,360
Feel your two scapulas,

396
00:19:01,360 --> 00:19:03,870
your shoulder blades
going left to right here.

397
00:19:03,870 --> 00:19:07,090
So it almost gives
like this doming sensation

398
00:19:07,090 --> 00:19:09,660
in the upper back.
You're not collapsed.

399
00:19:09,660 --> 00:19:12,310
Good, find your core,
find your center.

400
00:19:13,290 --> 00:19:15,630
And then slowly, nice and slow,

401
00:19:15,630 --> 00:19:18,900
you're gonna lower all the
way to the belly with control.

402
00:19:18,900 --> 00:19:22,400
Inhale for Cobra, 
nice and low to the ground.

403
00:19:22,400 --> 00:19:25,690
And then exhale to release.

404
00:19:25,690 --> 00:19:26,740
Curl the toes under,

405
00:19:26,740 --> 00:19:28,820
slowly press back
up through your Plank.

406
00:19:28,820 --> 00:19:30,500
Feel your way through it.

407
00:19:30,500 --> 00:19:32,020
Hips up high and back.

408
00:19:32,020 --> 00:19:33,910
Downward Dog is next.

409
00:19:33,910 --> 00:19:36,052
Feel your way through it.

410
00:19:37,450 --> 00:19:39,370
Beautiful.

411
00:19:39,370 --> 00:19:41,510
And then you're in a
cross one foot over the other.

412
00:19:41,510 --> 00:19:43,307
Just walk all the 
way back up to your

413
00:19:43,307 --> 00:19:46,020
Forward Fold, 
feet hip width apart.

414
00:19:46,020 --> 00:19:46,853
When you get there,

415
00:19:46,853 --> 00:19:49,140
ground through all
four corners of the feet.

416
00:19:49,140 --> 00:19:51,163
Inhale, halfway lift again.

417
00:19:52,200 --> 00:19:53,610
Good, nice long neck.

418
00:19:53,610 --> 00:19:56,780
And then exhale,
soften and fold.

419
00:19:56,780 --> 00:19:58,400
Fingertips come to the earth.

420
00:19:58,400 --> 00:20:00,640
We're gonna step
the right foot back.

421
00:20:00,640 --> 00:20:04,190
Again, your choice,
right knee lowered or lifted.

422
00:20:04,190 --> 00:20:05,023
Here we go.

423
00:20:05,023 --> 00:20:07,590
Inhale, sweeping the
arms forward, up and back.

424
00:20:07,590 --> 00:20:08,940
Big breath here.

425
00:20:08,940 --> 00:20:11,280
Opening up
through the front body.

426
00:20:11,280 --> 00:20:13,060
Strong legs here.

427
00:20:13,060 --> 00:20:15,700
Maybe you send your gaze up.

428
00:20:15,700 --> 00:20:18,530
And then on an exhale,
nice and slow,

429
00:20:18,530 --> 00:20:19,940
we're gonna come back down.

430
00:20:19,940 --> 00:20:21,290
Right hand to the earth.

431
00:20:21,290 --> 00:20:23,813
Big inhale, left fingertips
reach out towards the sky.

432
00:20:23,813 --> 00:20:25,440
Big twist here.

433
00:20:25,440 --> 00:20:29,780
Breathe that nice,
beautiful wide lateral breath.

434
00:20:29,780 --> 00:20:32,780
And then slowly
release it back down.

435
00:20:32,780 --> 00:20:33,920
Left hand to the earth.

436
00:20:33,920 --> 00:20:37,100
Step the left
toes back, Plank Pose.

437
00:20:37,100 --> 00:20:38,670
Now reach the heels back here.

438
00:20:38,670 --> 00:20:40,330
If you want to come
onto the knees, you can.

439
00:20:40,330 --> 00:20:41,640
You can lift the toes,

440
00:20:41,640 --> 00:20:43,092
maybe cross the ankles.

441
00:20:43,092 --> 00:20:45,090
Everyone makes sure

442
00:20:45,090 --> 00:20:46,705
that the 
whole abdominal wall

443
00:20:46,705 --> 00:20:48,820
feels like it's turning on here.

444
00:20:48,820 --> 00:20:51,686
So think sits bones to heels,

445
00:20:51,686 --> 00:20:53,933
think heels to the
back edge of the mat.

446
00:20:55,100 --> 00:20:57,650
Crown reaching forward,
gaze slightly forward.

447
00:20:57,650 --> 00:20:58,610
We're here for five.

448
00:20:58,610 --> 00:21:00,190
You got this. We're shaking.

449
00:21:00,190 --> 00:21:01,310
Four,

450
00:21:01,310 --> 00:21:02,380
three,

451
00:21:02,380 --> 00:21:06,490
two, and on the one
slowly lower to the belly.

452
00:21:06,490 --> 00:21:08,330
Good, drag the hands
in line with the ribs,

453
00:21:08,330 --> 00:21:09,930
press into the tops of the feet.

454
00:21:09,930 --> 00:21:11,970
Squeeze the elbows
into the side body.

455
00:21:11,970 --> 00:21:14,320
Inhale, lift up, Cobra.

456
00:21:14,320 --> 00:21:17,070
And exhale to
soften and release.

457
00:21:17,070 --> 00:21:20,060
Now from here,
press up to all fours.

458
00:21:20,060 --> 00:21:21,500
You get to choose,

459
00:21:21,500 --> 00:21:22,820
bring the knees together

460
00:21:22,820 --> 00:21:25,302
or keep them wide
for a Child's Pose.

461
00:21:25,302 --> 00:21:28,520
Either a traditional Balasana,

462
00:21:28,520 --> 00:21:31,070
or a nice Extended Child's Pose.

463
00:21:32,810 --> 00:21:35,980
Taking a moment
to close your eyes

464
00:21:35,980 --> 00:21:37,526
and notice how you feel.

465
00:21:40,580 --> 00:21:42,707
Soften your jaw here.

466
00:21:48,990 --> 00:21:52,145
Try to stay close to
the sound of your breath.

467
00:22:00,970 --> 00:22:03,720
Inhaling slowly,

468
00:22:03,720 --> 00:22:05,035
deeply.

469
00:22:08,280 --> 00:22:09,982
And exhaling

470
00:22:11,990 --> 00:22:13,703
slowly,

471
00:22:16,480 --> 00:22:17,751
and fully.

472
00:22:21,920 --> 00:22:23,620
Now we're gonna
stay low to the ground

473
00:22:23,620 --> 00:22:26,158
from here on out really

474
00:22:26,158 --> 00:22:29,070
so move nice and slow here

475
00:22:29,070 --> 00:22:30,370
like you're moving through water

476
00:22:30,370 --> 00:22:32,533
as you slowly come back up.

477
00:22:33,790 --> 00:22:35,900
We'll come to all fours.

478
00:22:35,900 --> 00:22:38,340
We're gonna
extend the right leg out

479
00:22:38,340 --> 00:22:41,330
and then slowly bring
it all the way up and in

480
00:22:41,330 --> 00:22:44,230
for a one-legged Pigeon here.

481
00:22:44,230 --> 00:22:47,410
So you're going to take a
look back at your extended leg,

482
00:22:47,410 --> 00:22:48,800
your left leg here.

483
00:22:48,800 --> 00:22:50,980
And you're going to
really try to press

484
00:22:50,980 --> 00:22:52,560
into the top of that back foot.

485
00:22:52,560 --> 00:22:56,390
Your left inner thigh
is spiraling up towards

486
00:22:56,390 --> 00:22:58,053
the ceiling or the sky.

487
00:22:58,890 --> 00:23:00,540
Then you'll start
with your right heel in

488
00:23:00,540 --> 00:23:04,560
and in time, you'll be
able to create more space here.

489
00:23:04,560 --> 00:23:06,780
And because we're wanting to
pull the right hip crease in,

490
00:23:06,780 --> 00:23:09,060
so we're not
rocking on it all the way.

491
00:23:09,060 --> 00:23:12,290
And since Benji's not
using his blanket here,

492
00:23:12,290 --> 00:23:14,526
I could even use
this blanket to prop

493
00:23:14,526 --> 00:23:17,553
up my right hip
to help me there.

494
00:23:19,690 --> 00:23:20,810
So just experiment here.

495
00:23:20,810 --> 00:23:25,330
You can also use a little
blanket for head pillow here.

496
00:23:25,330 --> 00:23:27,383
We're gonna soften in,

497
00:23:28,560 --> 00:23:31,086
but first everyone, bring
the fingertips to the earth

498
00:23:31,086 --> 00:23:34,210
and inhale, find extension
through the front body,

499
00:23:34,210 --> 00:23:35,270
think Cobra.

500
00:23:35,270 --> 00:23:36,680
And then on your exhale,

501
00:23:36,680 --> 00:23:38,880
yeah, go ahead and soften in,

502
00:23:38,880 --> 00:23:41,300
bringing the forehead down

503
00:23:42,470 --> 00:23:44,290
to your props,

504
00:23:44,290 --> 00:23:46,878
or maybe resting the
forearms on the earth.

505
00:23:47,980 --> 00:23:49,300
Keep the toes active.

506
00:23:49,300 --> 00:23:51,510
So you're really
rooted into that back foot

507
00:23:51,510 --> 00:23:53,834
and your right
toes are spreading.

508
00:23:55,760 --> 00:23:59,170
You're spiraling the
left inner thigh to the sky

509
00:23:59,170 --> 00:24:02,070
and we're pulling gently
the right hip crease back

510
00:24:02,070 --> 00:24:05,373
just like we did in that earlier
kind of runner's stretch.

511
00:24:06,470 --> 00:24:09,700
Now, soften your jaw again,
close your eyes

512
00:24:09,700 --> 00:24:13,250
and get a little
closer to your heart song,

513
00:24:13,250 --> 00:24:14,370
to the sound of your breath.

514
00:24:14,370 --> 00:24:19,003
Focus your brain on the
sound of your breath here.

515
00:24:21,890 --> 00:24:23,727
Inhaling slowly

516
00:24:23,727 --> 00:24:25,582
and deeply.

517
00:24:30,720 --> 00:24:33,232
And exhaling slowly

518
00:24:35,840 --> 00:24:37,571
and completely.

519
00:24:49,560 --> 00:24:51,800
Inevitably some thoughts here,

520
00:24:51,800 --> 00:24:53,290
maybe

521
00:24:53,290 --> 00:24:55,980
sensation or emotion comes up.

522
00:24:55,980 --> 00:24:57,480
And just notice them,

523
00:24:57,480 --> 00:25:00,563
kind of acknowledge those
feelings or those thoughts.

524
00:25:01,410 --> 00:25:03,520
And then come back,

525
00:25:03,520 --> 00:25:06,157
slowly leaning into

526
00:25:08,130 --> 00:25:09,539
the soothing

527
00:25:10,550 --> 00:25:12,359
song of your breath.

528
00:25:33,700 --> 00:25:36,010
And then let your
next cycle of breath

529
00:25:36,010 --> 00:25:39,796
begin to inspire
some soft movement

530
00:25:39,796 --> 00:25:42,260
that will guide
you back up slowly,

531
00:25:42,260 --> 00:25:45,040
again, like you're
moving through water,

532
00:25:45,040 --> 00:25:48,380
challenging our kind of drive

533
00:25:48,380 --> 00:25:49,950
to pick up the pace

534
00:25:49,950 --> 00:25:51,540
and move fast.

535
00:25:51,540 --> 00:25:53,200
Slow it down here.

536
00:25:53,200 --> 00:25:55,920
Coming back to
Tabletop Position.

537
00:25:55,920 --> 00:25:56,940
You can bump the hips

538
00:25:56,940 --> 00:25:58,970
a little left to
right here if you want.

539
00:25:58,970 --> 00:26:02,963
Take the hips up high
and back for a Downward Dog.

540
00:26:07,150 --> 00:26:09,170
And then lowering the knees.

541
00:26:09,170 --> 00:26:10,920
If you're in Downward Dog,

542
00:26:10,920 --> 00:26:13,350
extending the left leg out

543
00:26:13,350 --> 00:26:15,320
and then bringing it in

544
00:26:15,320 --> 00:26:17,900
and finding your one-
legged Pigeon on the other side.

545
00:26:17,900 --> 00:26:20,350
Take a glance back
at that right leg,

546
00:26:20,350 --> 00:26:22,830
really pressing into
the top of the right foot.

547
00:26:22,830 --> 00:26:25,050
Let that really be
the root of this posture

548
00:26:25,050 --> 00:26:26,400
to ground you here,

549
00:26:26,400 --> 00:26:29,410
finding stability in the hips.

550
00:26:29,410 --> 00:26:32,473
Of course we want that release,
but we want to do it safely.

551
00:26:34,060 --> 00:26:36,710
And we want to have a
strong enough foundation

552
00:26:36,710 --> 00:26:39,250
to actually feel
all of our feels

553
00:26:39,250 --> 00:26:41,040
and feel them fully, right.

554
00:26:41,040 --> 00:26:44,210
So many great metaphors 
here (chuckles) for forgiveness.

555
00:26:44,210 --> 00:26:47,280
Okay, so actually
before you start to lean in,

556
00:26:47,280 --> 00:26:50,140
take a second to
find a breath and extend.

557
00:26:50,140 --> 00:26:52,850
Again think Upward Dog or Cobra.

558
00:26:52,850 --> 00:26:56,773
And then slowly we
will start to bow the head,

559
00:26:58,110 --> 00:27:00,873
nice and active in
the feet, in the toes.

560
00:27:03,400 --> 00:27:06,860
And again, this is like

561
00:27:06,860 --> 00:27:10,410
pouring cup of tea,
glass of water,

562
00:27:10,410 --> 00:27:12,623
having a conversation 
with your breath.

563
00:27:13,980 --> 00:27:15,893
Close your eyes.

564
00:27:17,730 --> 00:27:19,891
Inhaling deeply.

565
00:27:23,920 --> 00:27:25,520
And exhaling

566
00:27:26,460 --> 00:27:29,230
completely nice and slow.

567
00:27:29,230 --> 00:27:31,270
Slow cycles in

568
00:27:32,816 --> 00:27:34,046
and out.

569
00:27:50,950 --> 00:27:53,660
Sending breath down

570
00:27:53,660 --> 00:27:55,932
into the belly, the diaphragm.

571
00:27:59,550 --> 00:28:01,104
Acknowledging

572
00:28:02,640 --> 00:28:04,120
your thoughts

573
00:28:04,120 --> 00:28:06,563
as they come,
your feelings fully.

574
00:28:07,820 --> 00:28:09,070
And then

575
00:28:10,510 --> 00:28:14,383
coming back to 
a deep, full breath.

576
00:28:38,530 --> 00:28:39,670
Nice and slow,

577
00:28:39,670 --> 00:28:42,280
let your next cycle of breath

578
00:28:42,280 --> 00:28:46,570
inspire the movement that
will guide you all the way up

579
00:28:47,955 --> 00:28:49,550
and out of that shape

580
00:28:49,550 --> 00:28:50,870
and into your next shape,

581
00:28:50,870 --> 00:28:52,840
whether it's on all fours,

582
00:28:52,840 --> 00:28:55,360
moving the hips
gently left to right,

583
00:28:55,360 --> 00:28:57,874
or taking one final
Downward Facing Dog

584
00:28:57,874 --> 00:29:00,150
noticing how you feel.

585
00:29:00,150 --> 00:29:04,123
The soles of the feet up
through the legs, the hips,

586
00:29:05,394 --> 00:29:07,730
the lower back body,

587
00:29:07,730 --> 00:29:09,320
the mid back, the upper back,

588
00:29:09,320 --> 00:29:11,560
the shoulders, the arms,

589
00:29:11,560 --> 00:29:13,510
the wrists, the hands.

590
00:29:13,510 --> 00:29:17,820
And then slowly coming all
the way back down to the ground

591
00:29:17,820 --> 00:29:20,250
crossing one
ankle over the other.

592
00:29:20,250 --> 00:29:22,490
And we're gonna come through

593
00:29:22,490 --> 00:29:24,890
to lie on our backs.

594
00:29:24,890 --> 00:29:26,150
When you come to your back,

595
00:29:26,150 --> 00:29:29,253
you can hug the knees into
the chest if that feels right.

596
00:29:32,570 --> 00:29:33,520
And then when you're ready,

597
00:29:33,520 --> 00:29:35,444
we're gonna 
open up into a little

598
00:29:35,444 --> 00:29:40,280
Reclined Cobbler's Pose

599
00:29:40,280 --> 00:29:43,550
with the hands 
resting on the belly.

600
00:29:43,550 --> 00:29:45,597
Inhale in deeply here.

601
00:29:47,010 --> 00:29:49,769
And exhale completely.

602
00:29:53,470 --> 00:29:55,590
Beautiful. Then we're gonna
slowly bring your hands,

603
00:29:55,590 --> 00:29:57,410
listen carefully
to the inner thighs,

604
00:29:57,410 --> 00:29:59,540
not the outer thighs,
the inner thighs.

605
00:29:59,540 --> 00:30:02,020
And you're gonna give
yourself a little resistance

606
00:30:02,020 --> 00:30:05,240
as you slowly close them halfway

607
00:30:05,240 --> 00:30:08,460
and then gently
release back down.

608
00:30:08,460 --> 00:30:12,840
Give 'em a little resistance,
halfway, squeeze.

609
00:30:12,840 --> 00:30:14,170
And then come back down.

610
00:30:14,170 --> 00:30:16,280
And one more time,
the most resistance,

611
00:30:16,280 --> 00:30:18,060
pressing here, squeeze,
squeeze, squeeze

612
00:30:18,060 --> 00:30:21,930
until we eventually 
close all the way.

613
00:30:21,930 --> 00:30:22,890
Yay.

614
00:30:22,890 --> 00:30:25,300
Bring the feet as
wide as the yoga mat.

615
00:30:25,300 --> 00:30:27,470
Knees come now inward to touch.

616
00:30:27,470 --> 00:30:29,650
We have an internal rotation.

617
00:30:29,650 --> 00:30:30,970
This is our last shape here.

618
00:30:30,970 --> 00:30:33,120
So if there's anything
else you're kind of craving

619
00:30:33,120 --> 00:30:34,370
or wanting to do,

620
00:30:34,370 --> 00:30:37,260
you can fit it in now.

621
00:30:37,260 --> 00:30:39,890
Left hand on the heart,
right hand on the belly here

622
00:30:39,890 --> 00:30:41,999
as we relax everything.

623
00:30:43,230 --> 00:30:45,890
If you're taking
some other shapes,

624
00:30:45,890 --> 00:30:47,410
you can meet us

625
00:30:47,410 --> 00:30:48,893
when ever it feels good for you.

626
00:30:48,893 --> 00:30:51,430
We're just gonna take a
couple deep breaths together

627
00:30:52,570 --> 00:30:53,796
to allow

628
00:30:54,840 --> 00:30:57,340
the benefits of 
our practice, the magic

629
00:30:57,340 --> 00:30:58,716
of this

630
00:30:59,784 --> 00:31:02,490
session, but in particular,
the home practice

631
00:31:02,490 --> 00:31:06,920
what it offers us this
time spent with ourself

632
00:31:06,920 --> 00:31:09,410
and maybe even a
higher power and certainly

633
00:31:11,210 --> 00:31:13,470
in connection with others still

634
00:31:13,470 --> 00:31:15,635
though, we're not
in the room together,

635
00:31:18,350 --> 00:31:22,720
allowing the benefits, the
nutrients of this experience

636
00:31:22,720 --> 00:31:24,453
to settle in here,

637
00:31:25,440 --> 00:31:27,470
letting go of the doing,

638
00:31:27,470 --> 00:31:29,560
even letting go of
that active breath

639
00:31:29,560 --> 00:31:31,461
and just letting it flow

640
00:31:33,520 --> 00:31:36,360
kind of naturally or
in a way that feels good,

641
00:31:36,360 --> 00:31:38,498
listening and responding,

642
00:31:44,240 --> 00:31:46,960
trusting that everything 
is as it should be.

643
00:31:46,960 --> 00:31:49,373
As you feel your yoga mat

644
00:31:49,373 --> 00:31:52,290
rising up to have your back,

645
00:31:52,290 --> 00:31:54,185
to hold your feet,

646
00:31:55,840 --> 00:31:59,600
and trusting that it's
there for the next step

647
00:31:59,600 --> 00:32:02,261
and the next step
and the next step.

648
00:32:14,310 --> 00:32:16,603
Extend your right leg out long.

649
00:32:18,220 --> 00:32:20,668
Extend your left leg out long.

650
00:32:22,400 --> 00:32:23,530
Take a deep breath in.

651
00:32:23,530 --> 00:32:25,430
As you exhale,
bring the palms together

652
00:32:25,430 --> 00:32:28,380
and we'll bring the thumbs
right up to the forehead here

653
00:32:28,380 --> 00:32:33,380
for just a final
moment to seal this practice

654
00:32:33,380 --> 00:32:37,075
in nice, clear end,
which is also a new beginning.

655
00:32:38,770 --> 00:32:40,430
I hope this time

656
00:32:41,650 --> 00:32:43,165
has served you well.

657
00:32:44,050 --> 00:32:44,883
I have your back.

658
00:32:44,883 --> 00:32:47,897
Thank you for sharing
your time and energy with me.

659
00:32:49,170 --> 00:32:52,303
We'll take one final
inhale in together.

660
00:32:52,303 --> 00:32:54,209
Inhale lots of love in.

661
00:32:56,760 --> 00:32:59,430
And exhale
together lots of love out

662
00:32:59,430 --> 00:33:01,892
to send you on your way.

663
00:33:03,460 --> 00:33:05,460
Take good care.
Thank you.

664
00:33:05,460 --> 00:33:06,784
Namaste.

665
00:33:09,772 --> 00:33:13,643
(upbeat music)