1 00:00:00,334 --> 00:00:02,636 - Greetings, everyone. Welcome to Yoga with Alien. 2 00:00:02,636 --> 00:00:04,771 I'm Alien, and this is Boingy, (boinging) 3 00:00:04,771 --> 00:00:08,842 and today, we have a Yoga for Inner Space Travel. 4 00:00:08,842 --> 00:00:12,188 So hop into something comfy, and let's get started. 5 00:00:12,188 --> 00:00:15,721 (dramatic ambient music) 6 00:00:23,357 --> 00:00:25,525 (beeping) 7 00:00:31,398 --> 00:00:35,469 Alrighty, fellow aliens, humans, pets. 8 00:00:35,469 --> 00:00:37,104 Whoever's joining, welcome. 9 00:00:37,104 --> 00:00:40,340 Let's begin in a nice, comfortable seat here today. 10 00:00:40,340 --> 00:00:42,876 Draw the palms together at your heart. 11 00:00:44,544 --> 00:00:45,579 Anjali Mudra. 12 00:00:47,047 --> 00:00:48,415 Take a deep breath in. 13 00:00:49,650 --> 00:00:51,485 As you exhale, relax your shoulders 14 00:00:51,485 --> 00:00:55,589 and just ground down into this moment. 15 00:00:56,623 --> 00:00:58,792 Thank you so much for selecting this video. 16 00:00:58,792 --> 00:01:00,294 Let's have some fun. 17 00:01:00,294 --> 00:01:01,862 On your next big breath in, 18 00:01:01,862 --> 00:01:05,832 draw your thumbs up to your third eye, 19 00:01:05,832 --> 00:01:07,634 or your fourth eye or your fifth eye 20 00:01:07,634 --> 00:01:09,569 or your sixth eye, if you have it. 21 00:01:10,404 --> 00:01:15,409 Connecting to this inner teacher, this higher self. 22 00:01:17,678 --> 00:01:19,446 Take a deep breath in. 23 00:01:19,446 --> 00:01:21,315 Sit up a little taller. 24 00:01:21,315 --> 00:01:23,350 Exhale, release into a twist, 25 00:01:23,350 --> 00:01:26,753 any way, so you can turn to one side, any side. 26 00:01:27,621 --> 00:01:30,023 Wringing out through the spine just a bit. 27 00:01:30,023 --> 00:01:32,092 Take a look past your shoulder, 28 00:01:32,092 --> 00:01:33,760 and then bring it back through center 29 00:01:33,760 --> 00:01:35,262 and take it to the other side. 30 00:01:36,563 --> 00:01:38,131 Take a deep breath in. 31 00:01:39,933 --> 00:01:43,203 And on an exhale, bring it back to center. 32 00:01:43,203 --> 00:01:44,805 And then, nice and slow, 33 00:01:44,805 --> 00:01:48,141 we're gonna come forward onto all fours. 34 00:01:48,141 --> 00:01:50,777 Draw your navel up towards your spine. 35 00:01:52,045 --> 00:01:57,017 Spread your fingers, however many you have, evenly. 36 00:01:57,017 --> 00:01:59,319 Walk the knees underneath the hips. 37 00:02:01,288 --> 00:02:04,324 Curl the toes under, light a little fire in your core. 38 00:02:04,324 --> 00:02:06,059 Draw your navel up, inhale in. 39 00:02:06,059 --> 00:02:08,295 Exhale, lift the knees, let them hover 40 00:02:08,295 --> 00:02:12,599 for ten, nine, eight, 41 00:02:12,599 --> 00:02:14,134 seven, breathe deep. 42 00:02:14,134 --> 00:02:16,750 Six, five, 43 00:02:16,750 --> 00:02:19,840 four, three, 44 00:02:19,840 --> 00:02:22,242 two, land on the one. 45 00:02:22,242 --> 00:02:24,645 Uncurl the toes, drop the belly. 46 00:02:24,645 --> 00:02:26,146 Press into the tops of the feet. 47 00:02:26,146 --> 00:02:27,547 Inhale. 48 00:02:27,547 --> 00:02:31,084 Drop the belly, open your chest forward. 49 00:02:31,084 --> 00:02:32,886 Let your third, fourth, fifth, sixth eye 50 00:02:32,886 --> 00:02:35,255 shine up towards the sky. 51 00:02:35,255 --> 00:02:38,025 And then exhale, round it through, chin to chest. 52 00:02:38,025 --> 00:02:39,659 Claw into the earth. 53 00:02:40,991 --> 00:02:43,563 Inhale, drop the belly, moving with your breath. 54 00:02:45,399 --> 00:02:48,309 Exhale, round through, chin to chest. 55 00:02:48,309 --> 00:02:50,504 Navel draws up, up, up. 56 00:02:51,605 --> 00:02:54,307 Inhale, come back to a nice, neutral spine. 57 00:02:54,307 --> 00:02:56,910 Walk the hands out a little bit wider. 58 00:02:56,910 --> 00:02:58,745 Curl the toes under, and when you're ready, 59 00:02:58,745 --> 00:03:01,615 peel the tailbone up high. 60 00:03:01,615 --> 00:03:04,035 Downward Facing Dog. 61 00:03:05,719 --> 00:03:07,387 Explore this creature here. 62 00:03:07,387 --> 00:03:08,555 Bend your knees. 63 00:03:08,555 --> 00:03:10,524 Stretch through the fascia of the foot. 64 00:03:10,524 --> 00:03:14,227 Claw through your fingers, breathe deep into your belly. 65 00:03:14,227 --> 00:03:16,229 Melt your heart, smile. 66 00:03:17,497 --> 00:03:19,773 Life is good. 67 00:03:24,738 --> 00:03:25,806 Excellent. 68 00:03:25,806 --> 00:03:27,441 Ground through your left heel. 69 00:03:27,441 --> 00:03:29,309 Inhale, lift your right leg up high. 70 00:03:29,309 --> 00:03:31,611 Keep the hips square. 71 00:03:31,611 --> 00:03:33,613 Exhale, slowly shift it forward. 72 00:03:33,613 --> 00:03:34,648 Step it all the way up. 73 00:03:34,648 --> 00:03:36,750 Nice low lunge. 74 00:03:36,750 --> 00:03:38,018 Front knee over front ankle. 75 00:03:38,018 --> 00:03:40,687 Inhale, open the chest, look forward. 76 00:03:41,521 --> 00:03:44,958 Exhale, plant the palms, lift the back knee. 77 00:03:44,958 --> 00:03:46,560 Step the right toes back. 78 00:03:46,560 --> 00:03:48,121 Plank Pose. Strong body. 79 00:03:49,096 --> 00:03:50,664 Downward Facing Dog. 80 00:03:50,664 --> 00:03:52,632 Inhale in. 81 00:03:52,632 --> 00:03:53,733 Exhale out. 82 00:03:54,901 --> 00:03:56,436 Inhale, lift the left leg up high. 83 00:03:56,436 --> 00:03:58,238 Keep the hips level. 84 00:03:58,238 --> 00:03:59,606 Exhale, shift it forward. 85 00:03:59,606 --> 00:04:00,774 Step it all the way up. 86 00:04:01,675 --> 00:04:03,143 Lower the back knee. 87 00:04:03,143 --> 00:04:05,923 Inhale, open the chest, uncurl. 88 00:04:06,857 --> 00:04:08,215 Exhale, release. 89 00:04:08,215 --> 00:04:10,150 Plant the palms, lift the back knee, 90 00:04:10,150 --> 00:04:11,885 step the left toes back. 91 00:04:11,885 --> 00:04:14,187 Plank Pose, strong. 92 00:04:14,187 --> 00:04:15,455 Downward Facing Dog. 93 00:04:15,455 --> 00:04:16,656 Hips up high and back. 94 00:04:18,458 --> 00:04:19,292 Good. 95 00:04:19,292 --> 00:04:20,594 Hug the low ribs in. 96 00:04:20,594 --> 00:04:22,796 Inhale, bend the knees, look forward. 97 00:04:22,796 --> 00:04:26,199 Exhale, float, beam, step to the top. 98 00:04:26,199 --> 00:04:27,300 Forward Fold. 99 00:04:28,902 --> 00:04:32,105 Clasp opposite elbow with opposite hand. 100 00:04:32,105 --> 00:04:35,375 Sway a little side to side, 101 00:04:35,375 --> 00:04:38,044 listening to the sound of your breath, 102 00:04:38,044 --> 00:04:40,623 coming into communion 103 00:04:41,908 --> 00:04:44,420 with the sound of your breath. 104 00:04:46,686 --> 00:04:48,855 Sweet. Then release it. 105 00:04:48,855 --> 00:04:52,025 Inhale in, dig into your heels, bend your knees, 106 00:04:52,025 --> 00:04:55,295 and exhale, slowly roll to standing. 107 00:05:00,167 --> 00:05:02,202 Stand up nice and tall. 108 00:05:02,202 --> 00:05:04,538 Lift your head as you rise up. 109 00:05:04,538 --> 00:05:06,940 Let your arms be long. 110 00:05:06,940 --> 00:05:08,708 Take a deep breath in here. 111 00:05:10,010 --> 00:05:12,579 Exhale nice and slow. 112 00:05:13,613 --> 00:05:17,684 On your next inhale, fingers reach towards the sky. 113 00:05:18,618 --> 00:05:21,054 And exhale, open twist to your left. 114 00:05:21,054 --> 00:05:22,856 Bend your knees. 115 00:05:22,856 --> 00:05:25,258 Inhale, look up. 116 00:05:25,258 --> 00:05:26,526 Reach up high. 117 00:05:26,526 --> 00:05:29,196 Exhale, open twist to your right. 118 00:05:29,196 --> 00:05:30,590 Bend your knees. 119 00:05:31,097 --> 00:05:32,666 Inhale, reach up high. 120 00:05:32,666 --> 00:05:34,067 Breathe in. 121 00:05:34,067 --> 00:05:35,735 Exhale, hands to the waistline 122 00:05:35,735 --> 00:05:38,905 as you come to step in the center of your mat. 123 00:05:38,905 --> 00:05:41,208 Bring the legs out super wide. 124 00:05:42,275 --> 00:05:44,744 Turn your toes in. 125 00:05:44,744 --> 00:05:48,648 Nice, strong stance here as you lift your heart. 126 00:05:48,648 --> 00:05:49,783 Deep breath in. 127 00:05:50,817 --> 00:05:51,952 Long breath out. 128 00:05:52,919 --> 00:05:54,087 Inhale in. 129 00:05:54,988 --> 00:05:56,857 Exhale, soft bend in the knees 130 00:05:56,857 --> 00:05:58,425 as you send your heart forward. 131 00:05:58,425 --> 00:06:01,228 Standing wide-legged Forward Fold. 132 00:06:01,228 --> 00:06:03,496 Maybe your fingers come to the earth here. 133 00:06:03,496 --> 00:06:06,399 Maybe the hands walk back in line with the feet. 134 00:06:06,399 --> 00:06:08,235 Maybe you keep your hands on the waistline 135 00:06:08,235 --> 00:06:11,371 or gently resting on your thighs. 136 00:06:11,371 --> 00:06:13,340 Take a deep breath in here. 137 00:06:13,340 --> 00:06:16,042 Ground through the feet to slowly rise back up. 138 00:06:16,042 --> 00:06:17,877 Hands come back to the waistline. 139 00:06:18,778 --> 00:06:22,449 Turn the left toes in, turn the right toes out. 140 00:06:22,449 --> 00:06:26,052 Inhale, lengthen through the crown of your head. 141 00:06:26,052 --> 00:06:28,655 Exhale, send your fingertips out, left to right. 142 00:06:28,655 --> 00:06:32,959 Bend your front knee for Warrior II, Virabhadrasana II. 143 00:06:32,959 --> 00:06:34,494 Careful not to lean forward here. 144 00:06:34,494 --> 00:06:35,962 Pull the spine back. 145 00:06:35,962 --> 00:06:38,698 Head over heart, heart over pelvis here. 146 00:06:39,866 --> 00:06:41,468 Inhale in. 147 00:06:41,468 --> 00:06:44,304 Exhale, straighten the front leg. 148 00:06:44,304 --> 00:06:45,472 Inhale in again. 149 00:06:45,472 --> 00:06:47,107 Lift up through the chest. 150 00:06:47,107 --> 00:06:49,609 Exhale, Triangle Pose. 151 00:06:49,609 --> 00:06:50,910 Right leg stays straight. 152 00:06:50,910 --> 00:06:52,612 We open up through the chest, 153 00:06:52,612 --> 00:06:55,348 reach the left fingertips towards the sky. 154 00:06:55,348 --> 00:06:57,217 Draw energy up from the arches of the feet. 155 00:06:57,217 --> 00:06:59,019 Engage your inner thighs. 156 00:06:59,019 --> 00:07:00,754 Inhale in. 157 00:07:00,754 --> 00:07:03,723 Exhale, slowly rise back up. 158 00:07:03,723 --> 00:07:04,939 Warrior II. 159 00:07:05,759 --> 00:07:07,364 Good. Straighten the front leg. 160 00:07:07,364 --> 00:07:08,728 Turn the right toes in. 161 00:07:08,728 --> 00:07:10,363 Let's take the same thing on the other side. 162 00:07:10,363 --> 00:07:13,700 So right toes in, left toes turn out. 163 00:07:13,700 --> 00:07:14,834 Inhale in. 164 00:07:14,834 --> 00:07:16,102 Send the arms out wide. 165 00:07:16,102 --> 00:07:17,637 Exhale, bend your front knee. 166 00:07:17,637 --> 00:07:18,638 Warrior II. 167 00:07:22,509 --> 00:07:23,476 Beautiful. 168 00:07:23,476 --> 00:07:25,278 Inhale in again. 169 00:07:25,278 --> 00:07:27,314 Exhale, straighten the front leg. 170 00:07:27,314 --> 00:07:28,248 Bump the hips back. 171 00:07:28,248 --> 00:07:29,749 Reach your left fingertips forward. 172 00:07:29,749 --> 00:07:32,085 Slowly begin to tilt down, 173 00:07:32,085 --> 00:07:36,523 slowly sliding the heart all the way up towards the sky. 174 00:07:38,358 --> 00:07:39,426 Triangle Pose. 175 00:07:39,426 --> 00:07:41,507 Lengthen through the crown. Breathe deep here. 176 00:07:41,507 --> 00:07:42,429 Ground through your feet. 177 00:07:42,429 --> 00:07:44,931 Press into the outer edge of your back foot. 178 00:07:45,865 --> 00:07:47,274 Good. Inhale in. 179 00:07:48,468 --> 00:07:50,403 Exhale to slowly come back up. 180 00:07:50,403 --> 00:07:52,238 Warrior II, bend your front knee. 181 00:07:54,407 --> 00:07:56,076 Inhale in. 182 00:07:56,076 --> 00:07:57,610 Exhale, straighten the front leg. 183 00:07:57,610 --> 00:07:59,312 Hands come to the waistline. 184 00:07:59,312 --> 00:08:02,882 We're gonna slowly, slowly walk the feet in, 185 00:08:02,882 --> 00:08:04,184 one by one, one by one, 186 00:08:04,184 --> 00:08:06,586 until you're standing arch to arch. 187 00:08:06,586 --> 00:08:08,455 Feet together, really together. 188 00:08:09,956 --> 00:08:11,910 Beautiful. Send the arms out in front. 189 00:08:11,910 --> 00:08:14,094 Palms face down. 190 00:08:14,094 --> 00:08:16,730 Right arm goes underneath the left. 191 00:08:16,730 --> 00:08:18,365 We find a bind here. 192 00:08:18,365 --> 00:08:20,767 Send the hips back as you bend the knees. 193 00:08:21,735 --> 00:08:24,771 Lift the right leg up, cross it over the left. 194 00:08:24,771 --> 00:08:26,139 Twist, wrap. 195 00:08:26,139 --> 00:08:28,708 Find your Eagle Pose, Garudasana. 196 00:08:28,708 --> 00:08:30,643 As you inhale, lift the elbows up. 197 00:08:30,643 --> 00:08:32,178 Exhale, sink a little bit deeper. 198 00:08:32,178 --> 00:08:34,214 Hold onto center. 199 00:08:34,214 --> 00:08:36,082 Now lift the corners of the mouth slightly. 200 00:08:36,082 --> 00:08:38,017 Relax your shoulders down. 201 00:08:38,017 --> 00:08:40,553 Elbows lift up high as you breathe into your belly. 202 00:08:41,855 --> 00:08:42,956 Inhale in. 203 00:08:44,290 --> 00:08:46,426 Exhale, unravel your two arms, 204 00:08:46,426 --> 00:08:48,495 your three arms, your four arms if you have them 205 00:08:48,495 --> 00:08:50,363 and slowly come back to Mountain. 206 00:08:51,531 --> 00:08:52,766 Smile. 207 00:08:52,766 --> 00:08:54,300 Inhale in. 208 00:08:54,300 --> 00:08:55,802 Exhale, send the arms out in front. 209 00:08:55,802 --> 00:08:57,637 Palms face down. 210 00:08:57,637 --> 00:08:59,939 This time, left arm underneath the right. 211 00:08:59,939 --> 00:09:01,641 We wrap, we twist, we bend the knees. 212 00:09:01,641 --> 00:09:03,476 We sink down, down, down. 213 00:09:03,476 --> 00:09:04,844 Get nice and low for this one, 214 00:09:04,844 --> 00:09:07,213 and here we go, lifting the left leg up and over. 215 00:09:07,213 --> 00:09:09,249 Maybe we wrap, we twist. 216 00:09:09,249 --> 00:09:11,384 Maybe we just find a little kickstand here. 217 00:09:12,419 --> 00:09:14,087 Lift the elbows, inhale. 218 00:09:14,087 --> 00:09:15,555 Exhale, sink a little deeper. 219 00:09:15,555 --> 00:09:17,624 Find your focus. 220 00:09:17,624 --> 00:09:18,491 Inhale in again. 221 00:09:18,491 --> 00:09:20,593 Breathe into all four sides of the torso. 222 00:09:20,593 --> 00:09:22,495 Exhale, sink a little deeper. 223 00:09:24,264 --> 00:09:25,386 Beautiful. One more breath. 224 00:09:25,386 --> 00:09:27,600 As you inhale, lift the elbows. 225 00:09:27,600 --> 00:09:29,936 And then exhale to unravel everything. 226 00:09:29,936 --> 00:09:31,237 Bring the feet together. 227 00:09:31,237 --> 00:09:33,807 Bring the hands at your sides, palms facing forward. 228 00:09:33,807 --> 00:09:36,309 Spread your fingertips evenly. 229 00:09:36,309 --> 00:09:38,578 Close your eyes and observe your breath. 230 00:09:43,383 --> 00:09:45,218 Drop the chin to the chest. 231 00:09:47,754 --> 00:09:50,990 Then on your next inhale, carve a line with your nose. 232 00:09:50,990 --> 00:09:53,493 Take your eyes up towards space. 233 00:09:54,794 --> 00:09:55,933 Open your mouth. 234 00:09:57,354 --> 00:10:01,668 Then close your jaw, chin to chest, rounding down. 235 00:10:03,470 --> 00:10:06,039 Inhale to lift the chin parallel. 236 00:10:06,973 --> 00:10:09,175 Exhale to relax your shoulders down. 237 00:10:10,844 --> 00:10:13,313 Inhale to reach the fingertips all the way up. 238 00:10:13,313 --> 00:10:14,948 With your breath, all the way up. 239 00:10:16,716 --> 00:10:18,585 Exhale to float it all the way down, 240 00:10:18,585 --> 00:10:20,153 fingertips at your sides. 241 00:10:21,754 --> 00:10:23,957 Two more like that. Inhale, rise up. 242 00:10:26,426 --> 00:10:28,027 Exhale, float it down. 243 00:10:30,930 --> 00:10:32,398 Inhale, rise up. 244 00:10:34,834 --> 00:10:36,236 Exhale, float it down. 245 00:10:38,571 --> 00:10:41,844 Beautiful. On your next inhale, rise up. 246 00:10:41,844 --> 00:10:43,476 Exhale, palms come together, 247 00:10:43,476 --> 00:10:45,278 and slice right down the midline 248 00:10:45,278 --> 00:10:47,013 as you come into a Forward Fold. 249 00:10:48,815 --> 00:10:51,217 On your next inhale, lift up halfway. 250 00:10:51,217 --> 00:10:52,485 Find length in the crown. 251 00:10:52,485 --> 00:10:53,553 Pull the elbows back. 252 00:10:53,553 --> 00:10:55,421 Come into a little figure seven shape here 253 00:10:55,421 --> 00:10:57,557 as you pull the hip creases back, 254 00:10:57,557 --> 00:10:59,359 suck the elbows in and back, 255 00:10:59,359 --> 00:11:01,494 and lengthen through the crown of the head. 256 00:11:02,595 --> 00:11:05,298 Send your antennas forward, your crown forward. 257 00:11:05,298 --> 00:11:08,468 Press evenly through all four corners of your feet. 258 00:11:08,468 --> 00:11:09,662 Deep breath in. 259 00:11:10,136 --> 00:11:12,972 Exhale to let it go. 260 00:11:12,972 --> 00:11:13,940 Beautiful. 261 00:11:13,940 --> 00:11:16,576 Bend your knees, come into a low squat. 262 00:11:16,576 --> 00:11:17,377 Lift your heels. 263 00:11:17,377 --> 00:11:20,747 Come into a little ball here. Tiny, tiny, tiny. 264 00:11:20,747 --> 00:11:22,448 Draw your nose towards your knees. 265 00:11:22,448 --> 00:11:23,816 Feel that stretch in the back. 266 00:11:23,816 --> 00:11:25,118 Take a deep breath in. 267 00:11:26,085 --> 00:11:27,139 Empty it out. 268 00:11:29,789 --> 00:11:31,991 Inhale to slowly lift the chin. 269 00:11:31,991 --> 00:11:32,926 Lift the shoulders. 270 00:11:32,926 --> 00:11:34,794 Maybe there's a toe stand here for you, 271 00:11:34,794 --> 00:11:35,929 bringing the palms together. 272 00:11:35,929 --> 00:11:36,763 Maybe not. 273 00:11:37,964 --> 00:11:39,766 Draw your navel in and up. 274 00:11:39,766 --> 00:11:43,236 Feel free to keep your fingertips on the ground here. 275 00:11:43,236 --> 00:11:45,405 Find your focus. 276 00:11:45,405 --> 00:11:46,506 Balance. 277 00:11:52,111 --> 00:11:55,248 Wherever you are, take one more full cycle of breath. 278 00:12:03,119 --> 00:12:05,291 Then bring the fingertips back to the earth. 279 00:12:05,291 --> 00:12:07,427 Nose back towards the knees. 280 00:12:07,427 --> 00:12:09,028 Close your eyes for a second 281 00:12:09,028 --> 00:12:12,565 and notice what it feels like to connect to yourself, 282 00:12:12,565 --> 00:12:14,492 to journey back home. 283 00:12:18,052 --> 00:12:20,178 (whispers) ET phone home. 284 00:12:21,874 --> 00:12:23,757 Here we go. Drop the heels. 285 00:12:23,757 --> 00:12:25,144 Tuck the chin. 286 00:12:25,144 --> 00:12:27,213 Slowly begin straighten the legs, 287 00:12:27,213 --> 00:12:29,847 and roll it up, nice and slow. 288 00:12:34,621 --> 00:12:36,923 Stand up tall. 289 00:12:36,923 --> 00:12:40,693 Our best and most beautiful Mountain Pose here. 290 00:12:40,693 --> 00:12:41,694 Close your eyes 291 00:12:41,694 --> 00:12:45,031 or gently send your gaze down past your nose. 292 00:12:45,031 --> 00:12:47,200 Take a second to be grateful for your body, 293 00:12:47,200 --> 00:12:49,002 accepting of your body. 294 00:12:51,204 --> 00:12:52,939 Inhale lots of love in. 295 00:12:54,674 --> 00:12:57,377 Exhale lots of love out. 296 00:12:58,444 --> 00:12:59,846 Slowly lift the hands. 297 00:12:59,846 --> 00:13:01,080 Palms face forward. 298 00:13:01,080 --> 00:13:03,082 Cactus arms. 299 00:13:03,082 --> 00:13:04,884 Inhale lots of love in. 300 00:13:06,719 --> 00:13:08,488 Exhale lots of love out. 301 00:13:09,822 --> 00:13:13,426 And finally, hands come together at the heart. 302 00:13:13,426 --> 00:13:15,061 Take a deep breath in. 303 00:13:17,096 --> 00:13:21,034 From my heart to yours, we bow. 304 00:13:21,034 --> 00:13:22,635 Nanu nanu. (whirring) 305 00:13:22,635 --> 00:13:24,270 Namaste. 306 00:13:24,270 --> 00:13:26,873 (upbeat music)