hey everyone welcome to yoga with

Adriene I am Adriene and today we have a

yummy practice for you a yoga for

strength and focus this is a strong

practice that balances the body asks you

to ground down but also find stretch and

lengthen this is great if you're going

back to school if you're starting a new

job or you're just needing to calm your

crazy monkey mind this is a fun practice

so let's get into our bare feet yay and

hop on the mat for yoga for strength and

focus

hi my friends so we're going to begin

today in a cross-legged position I'm

sitting on a little blanket here a

little towel you can too if you like

because we're gonna start our practice

with a little pranayama often it's hard

to just even get settled in so don't be

so hard on yourself because you're

feeling distracted if you're feeling

like oh I don't know if I have time for

this video let's just get started and

you'll see what you have time for you

might surprise yourself

and make the time so that you can

benefit from the nutrients of your

practice and focus in and whatever it is

you need to do next okay so we can come

cross-legged here or I'm gonna come into

a little Sid Dawson just one leg in

front of the other whatever it feels

best as you sit up nice and tall

and take a second to inhale draw the

shoulders up to the ears take a deep

breath in and on an exhale glide the

shoulder blades down the back two more

just like that we inhale lift the

shoulders shrug them up towards it your

squeeze squeeze squeeze and exhale

tagging a little bit of weight in the

elbows and one more time we inhale reach

up and maybe circling the shoulders or

what I've done back at this time as we

open up through the chest and begin to

notice your breath

so again just take a moment to get

settled in we're going to start with

nadi shodhana or alternate nostril

breathing which if you're like so what

we do have a video for that you breaks

it down and you can grow that practice

and how to do not eat or don't out on

its own maybe now maybe you pause this

video and do it now or another time I'll

walk you through it now though as we

take the right palm out in front we're

gonna bring the three middle fingers in

today so we're kind of doing a hang

loose which you might might consider so

if you're feeling stressed out or we

have a lot going on maybe you're

starting the school year or you're

starting a new job just remember this a

little goes a long way this moment's

going to pay off so stick with your

breath as we bring the thumb to the

right nostril now here I'm going to take

a deep breath in through the left

nostril

then after that inning I'm gonna plug it

with the pinky you can also use the ring

finger here either one and then exhale

out through the right nostril inhale in

through the right nostril then we seal

it with the right thumb and exhale out

through the left alternate nostril

breathing couple moments here

if you're new to this again we have a

video where you can check it out

pranayama series otherwise you basically

inhaling in through a nostril sealing it

switching to the alternate nostril as

you exhale and then inhaling in through

that same gospel this can be a little

confusing at first little Yoga for the

brain right away sharpening the brain

but essentially each time you in here in

inhale each time you inhale each time

you inhale you're switching and feeling

so even if you get off a little bit my

friends keep it going a couple more

times here and if you want to go ahead

and drop it all together with your - -

in your head or you just are new to the

practice and just take a couple nice

long smooth deep breaths extending the

inhalation and extending the exhale so

they're really nice and long

and if you're still doing alternate

nostril go ahead and even and out and

then together we'll release the hands

palms face up as we take a deep breath

in through the nose open the eyes and

exhale out through the mouth

great clap the palms together die up

overhead we inhale reach it up

stretching through the side body now

we're gonna interlace the fingertips and

just with knuckles here we're gonna just

take a couple moments side to side keep

it calm stretching out the side body so

if you've been working at a computer or

you've just been on the couch summertime

whatever you're transitioning out of

take a second here to lift your heart

and stretch your sides nice organic

movement left to right keep the heart

lifted the hearts gonna want to collapse

here so sit up nice and tall again it

helps if you're sitting up on a little

blankie or block or towel here not block

towel but block or towel and then the

arms begin to get a little bit tired but

we take two more breaths here we got

this and then we slowly rain it down

awesome my friends now take your palms

stretch them spread them wide like

starfish here and dive forward onto all

fours go ahead and move that blankie or

that towel to the side and we'll just

take a second here to warm up the spine

flowing with the breath cat cow

inhale belly drops shoulders draw away

from the ears we press away from the

earth as you open your heart take a

second here to check in with the neck

deep breath in and exhale curling the

tailbone under arching the back like a

black Halloween cut here again press

away from the earth

on your next breath in inhale scoop the

belly heart shines for deep breath in

and exhale checking in with the spine

stretching the skin of the back pressing

away from your yoga mat and one more

time inhale scooping the belly heart

shines forward press into all 10

knuckles here really press into the tops

of the feet strong extend through the

crown of the head and on an exhale start

at the tail bone travel up through the

spine again press away from your yoga

mat it's like step away from the vehicle

hmm then well inhale come back to

tabletop position walk the palms forward

curl the toes under and nice and slow

keep the knees bent well lift the tail

up to our first downward dog together

pedal the feet all the shoulders away

from the ears remember a little goes a

long way so don't decide where it ends

if you're busy or you're back to school

chances are you're like oh I don't know

if I really have time for this but I

encourage you invite you if you can to

make time this is gonna save you time in

the long run I believe taking this time

for your body and the mind to connect a

fresh blood fresh oxygen good for the

brain as we press into all 10 knuckles

here for one more deep breath in and

then a long exhale out through the mouth

downward facing dog now we'll bend the

knees generously and we're gonna walk it

up towards the front edge so go for a

nice slow walk here you might even cross

the ankles one in front of the other

checking with the feet eventually coming

up onto the fingertips and situating

yourself at the front of your mat in a

nice juicy forward fold bend the knees

as generously as you need to and relax

the weight of the head over clasp the

elbows if that feels good finding that

stretch in the lower back and we breathe

a couple more breaths here make sure if

you're looking at the video here go

ahead and take a second to really let

the crown of the head drop down pressing

into all four corners of the feet

checking in with the legs again taking

this moment for ourselves connecting

mind body and heart or spirit again this

is going to save us time I think in the

long run by taking this time to nurture

the body focus the mind and let go of

any unnecessary anxiety tension stress

in the body one more breath here I'm

going to on an exhale or release the

fingertips press into the all pressing

into the foundation sorry my eyes closed

I was getting all that out press into

the foundation or press into all four

corners of the feet fingertips can touch

the tops of the legs here as you slowly

roll it up into mountain nice and

mindful on the feet you can peek at the

video here but just trust yourself

rolling up to stand up nice and tall and

when you arrive we have a moment of

freestyle here where you can loop the

shoulders maybe draw a couple circles

with the nose hanging your hair back

takes your drawstring whatever you need

to do and then we bring it back home

inhale deep breath in exhale out through

the mouth

inhale lengthen through the crown of the

head stand up nice and tall and exhale

drawing the shoulder blades down the

backside great on your next breath in

spread those palms wide again in inhale

reach it all the way up biceps by the

ears deep breath in here volcano pose

exhale press into all four corners of

the feet inhale maybe tops of the thighs

spiral in as you lengthen the tailbone

down and exhale out

they're feeling tight in the shoulders

here go ahead and widen your hands palms

facing each other like you're holding a

big beach ball or something up over your

head one more breath here and exhale out

through the mouth

great Ennio carve a line with your nose

look up once again we clap the palms

together here giant Emma stay and exhale

down through the midline bend your knees

great inhale lift to flat back so

fingertips can be on the mat palms on

the shins or palms on the thighs as we

loop the shoulders in anyhow halfway

lift exhale soften and release

great fingertips to the mat now as we

step or hop it back to plank

don't panic stepping it back to plank

palms come to the earth we take a couple

seconds here to bend the knees and pedal

it out so it's not just about this push

push up push up position as much as it

is also about connecting and focusing in

on the task at hand no yoga robots here

about finding a little movement so pin

it pedal the feet bend your knees press

away from the earth we'll take one more

breath in here broaden through the

shoulder blades you got this then we'll

come to a full plank here or you can

lower the knees so we can be here at

half push-up or full push-up here as you

inhale if you're in full push-up send

your gaze forward onto the tiptoes and

if you're in half half push-up hug the

elbows into the side body and look

forward wherever you are

chaturanga practice as we inhale in

exhale slowly lower down go ahead and

lower all the way down to your belly

palms come under the shoulders we press

into the tops of the feet and inhale

soft focus down as we lift up baby Cobra

stay here check in with the neck press

into your pubic bone tops of the feet

again pressing into your yoga mat you

might find a little sway if this feels

good you know once you get the hang of

it you can bring your focus off the

video and just down in front maybe just

past your nose focusing in on the breath

here

pulling the elbows back great then we'll

come to Center stillness if you're

moving inhale inflate maybe grew a

little taller and exhale release curl

the toes under press up through that

plank or that half push-up either one

then when you're ready navel to spine we

send it back downward facing dog pedal

it out deep breath in through the nose

and exhale out through the mouth

walk the two big toes together keep the

palms where they are we'll drop the left

heel slide the right leg up three-legged

dog take a deep breath in maybe rotate

that right ankle one way than the other

then we'll bend the right knee hug it

all the way up in towards your heart as

you shift your weight forward gaze looks

forward deep breath in here then on an

exhale we'll step the right foot up into

our lunge wall and you have an option

here of lowering that left knee down in

fact everyone go ahead and lower your

left knee down here at first yes

stacking front knee over front ankle we

take a second here to work it out in

runners lunge or low lunge when you're

ready you can lift that back knee

peeling the right hip crease back making

sure you have a nice wide stance perhaps

then everyone check in with the upper

back body if you're feeling kind of like

a teenage Mutant Ninja Turtle here don't

know if I want to give that new movie a

plug it's not very yogic but yes it is

because it's honest okay I saw it in LA

and bad anyway looping the shoulders

let's get rid of this turtle shell here

is my point as we loop the shoulders

inhale shine your heart forward check in

with the neck keep focusing in on the

breath take a deep breath in hug the

inner thighs together navel to spine as

we plant the palms and send it back to

plank or half plank deep breath in

chaturanga or chaturanga practice this

time we'll inhale lift up to Cobra or

you can chaturanga to upward facing dog

take a deep breath in and exhale navel

comes to the spine and we send it back

up downward face

dog bring the two big toes together

ground down through the right heel and

when you're ready inhale slide the left

leg up level the hips rotate that ankle

if it feels good one way and then the

other then we'll bend that left knee hug

it up in towards your heart we're

stretching through that right foot so

really spike that right heel towards the

back as you hug that left knee and look

forward and on an exhale step it up into

your lunge again let's everyone

lower that back knee just for starters

just to give us a little space and we

stretch it out so everyone's gonna be

different here depending on what you've

been up to what might be in healing

maybe another workout something you did

previously this week everyone was just

like no didn't do anything I'm just

kidding so every one's gonna be a little

different so we can kind of just let go

of what it's supposed to be like and

finally drop into what it is like

noticing the sensations stacking front

knee over front ankle and maybe lift

that back leg maybe not maybe you save

that for another day loop the shoulders

soften your turtle shells your inhale

look forward deep breath in and exhale

once again plant the palms we step it to

plank or half plank we always have

options here stay focused on your breath

inhale in lower down to your belly then

Cobra or chaturanga practice more

chatter on them choose your own vinyasa

together we'll meet back downward facing

dog when you arrive to your deep breath

in through the nose and a long exhale

out through the mouth as you drop down

through your heels doesn't matter if the

heels are here here here here or here

just be in the moment with your breath

great when you're ready bend the knees

generously step hop or float the feet up

towards the front edge of your mat make

adjustments if you need to Luton Astana

we grab the elbows again and we stretch

the lower back bend your knees

great when you feel satisfied release

the arms and inhale halfway lift

long beautiful neck here exhale soften

and bow

once again we'll roll up just like a rag

doll tucking the chin into the chest

fingertips can touch the tops of the

legs here as we slowly connect to

sensation and roll back up to mountain

gray right away inhale reaching the

fingertips up to volcano deep breath in

extension through the crown remember

that space that length in the side body

so you can think of it as a maybe

whooshing like an upward current of

energy in the front body I've talked

about it as like Marilyn Monroe's skirt

blowing up in the air which I realize

that image does not work for everyone

and that's fine but rushing up through

the front body to kind of lift through

the front body and then the back body

has the opposite that cascading downs or

lengthening tailbone down tucking the

pelvis you can find that in her spiral

the tops of the thighs that we've talked

about before as well on the foundations

of yoga and we fill three breaths here

the arms might begin to get a little bit

tire will extend through the crown of

the head drop the shoulders down again

if you feel tight in the space between

the ears and the shoulders go ahead and

widen the palms

after your third breast all aligned with

the nose look up palms clap together Jai

and we come all the way down back

through the midline a word phone great

inhale halfway lift mix-and-match choose

your own adventure here so he can be

here here here and on an exhale follow

your breath as you slide it down

great plant the palms step or hop it

back to plank don't panic hang in there

again you can pedal the feet here or if

you'd like a little more strengthening

in the court we're gonna draw the right

knee up towards the heart and then

switch nice and slow then left knee so a

variation would be to touch knee to knee

excuse me knee to earth going back and

forth

make sure those wrists are underneath

the shoulders so we can be here pressing

up and out of the earth or we can be

here don't worry about counting don't

worry about reps here connect to full

body strength and use your focus gaze

now straight down to broaden through the

back of the neck connect with your

breath yuvan and out then we'll come on

to the knees knees together take a rest

rotating the wrist a couple times we'll

come for just three breaths here

balasana in the middle nice slow inhales

and nice long exhalation

great draw a line with your nose look up

I should say that you can do downward

dog instead of Child's Pose in there if

you're having more active practice let

that be a resting posture so from

downward dog or from Child's Pose we'll

come back to plank take a second

choose-your-own-adventure

your vinyasa I they're practicing china

Ranga here or moving through your flow

together we'll meet downward facing dog

bring the two big toes together take a

deep breath in through the nose and

exhale out through the mouth

anchor drop down through the left heel

as you slide the right leg up

three-legged dog this time we'll bend

the right knee think up and over as you

take your gaze just above and beyond

your mat and kiss right knee to right

elbow deep breath in and exhale

anchoring down through the left heel

three-legged dog here we go inhale right

knee to left elbow look forward deep

breath in then exhale three-legged dog

only one more back up through the center

line just like we did before think up

and over as you come onto your left

tippy toes and then we spike through the

left heel take a deep breath in we've

done this one already hug that right

knee up towards the heart and on an

exhale step into your lunge

great so if you're new to the practice

you might lower that back knee again or

if you're just checking in with strength

and alignment today you might lower that

back knee you might stay on your

fingertips

to take it a step further we're going to

lift the fingertips let them hover above

the earth palms facing in towards your

ankle now everyone spike that right heel

towards the back edge of your mat it's

if it's lifted and nice and slow

volcano arms just like we did into

Dawson we're gonna reach the fingertips

forward up and back as you come into a

nice strong high lunge now high lunge

takes a lot of attention a soft softness

but also a strength here as we connect

navel to spine pull the right hip crease

back lengthen tailbone down remember

that upward current of energy through

the front body

and that grounding cascading energy

through the back body so everyone

actually softened go ahead and bend your

left knee here so you can really find

that energy down the back body tucking

the pelvis then you can keep it softened

or bent or you can straighten high lunge

biceps are in towards the ears palms

facing together we pull the thumbs back

and we focus on the breath sink deep

into that front knee trust yourself hug

the inner thighs towards the midline

definitely a strengthening posture here

as we inhale lift your heart great

inhale in exhale palms come together up

and overhead slowly melt them down but

keep your heart lifting in fact see if

you can lift your sternum up towards

your thumbs you might feel your heart

beat here then we'll take a deep breath

in and on an exhale release nice work

everyone

plant the palms and vinyasa you can

always skip this here taking a break in

Child's Pose

or send it straight to downward dog

otherwise we'll think up and over as we

practice moving with the breath and

together we come back to down dog great

dropping the right heel here we go

inhale slide the left leg up pay

attention to your foundation your

alignment the action of navel to spine

as we bend the left knee and think up

and over coming onto the tippy toes of

the right foot we look forward kiss left

knee to left elbow deep breath in and

exhale three-legged dog great inhale

rising up crossing over this time left

knee to right elbow gaze is forward nice

and long in the neck great are you like

a dog last time inhale think up and over

hugging left knee in towards the heart

shoulders draw away from the ears we

press away from your yoga mat with your

palms deep breath in and exhale

step it up okay so we have lots of

options here we know preparing for a

high lunge loop the shoulders soften the

upper back body will begin to just lift

the fingertips up off the ground

connecting to our foundation pressing

into all four corners of that front foot

hug the inner thighs together then maybe

we rise up biceps by the ears as we find

that energetic body again lifting

through the front grounding through the

back go ahead and Bend that right knee

so you can really find that tucking of

the pelvis or that lengthening down of

the tailbone if you're feeling a little

too warm you can bring the hands to the

waistline for more cooling version

otherwise we're finding those volcano

arms here spreading the palms wide and

sinking deep into the legs now find a

nice focus once you have your shape find

your breath again keep going through

your checklist

then slowly we'll bring the palms

together up overhead and again rather

than collapsing down in here see if you

can slowly draw the sternum up towards

the thumbs legs are still super strong

here inner thighs hugging in towards the

midline right knee can be bent

we need lifting the sternum up to the

thumbs and then slowly we release great

we come back to that runners lunge this

time we rock the back foot up to meet

the front forward fold great inhale

halfway lift long beautiful neck exhale

soften and bow

inhale all the way up to volcano

reaching the fingertips forward up and

back this time take a deep breath in

here when you rise then on the exhale

we're gonna go right back into it down

through the midline slicing it down

through the center and it'll have flute

lifts follow your breath long beautiful

neck exhale soften and release step or

hop it back to plank

now remember you can always lower the

knees here come to a half plank and then

choose your vinyasa today we have videos

on all of these things so you can take a

moment to you know experiment and get

curious whenever you have the time you

don't have the time today stick with

your practice here listen to your body

and slowly we'll make our way back to

downward dog

alright hang with me here as we drop the

left heel slide the right leg up we're

gonna repeat right knee to right elbow

deep breath in exhale three-legged dog

repeat right knee to left elbow inhale

look forward exhale three-legged dog

picking up the pace here a little bit we

got this back through the center line

inhale in and exhale stepping the right

leg up high lunge again feel free to

lower that back knee here if you're

feeling a little tired or you're

building strength we can any I'll come

here

or we lift that back knee up high lunge

this time inhale in exhale slow dialling

of the heart center towards your right

fingertips will follow right fingertips

back left fingertips forward don't worry

about this shape here really pinching

the lower back this is silly you can

just see where you're at today your body

will tell you stretching the upper body

in time maybe you get here but go easy

keep the shoulders relaxed deep breath

in and exhale we come back to high lunge

deep breath in exhale release vinyasa

stepping it back to plank or half plank

if you're at half plank you can practice

by hugging the elbows into the side body

keeping the gaze forward and slowly

lowering all the way to the belly

you know Cobra and exhale downward dog

nice work my friends here we go dropping

the right heel inhale slide the left leg

up last time to repeat the sequence here

we go

strong core left knee up and over to

kiss left elbow deep breath in look

forward exhale refresh button

three-legged dog inhale again left knee

to right elbow deep breath in and exhale

clear the slate three-legged dog last

one we got this inhale left knee hugs up

through the center line gaze is forward

we squeeze left knee up up up and then

exhale to your lunge keep right knee on

the earth

no biggie otherwise we'll spike that

right heel and come right into our

strong high lunge so high lunge is is

awesome because you really do have a lot

to focus on and a lot to balance in

terms of strength and grace effort and

ease make sure you can see that front

big toe when you send your gaze down

bend that right knee if you need to

lengthen tailbone down and if you feel

crunched here give yourself some space

consider your space

deep breath in on an exhale dial the

heart so rather than just twisting into

this shape my friends oh look at my

knees wanting to bend and I'm letting it

otherwise this is out G for now right we

can open up slowly unfold to that but

give yourself opportunity to really feel

and see what's going on so that may mean

that this hand this left hand only comes

here like I'm about to do a pirouette or

something maybe it comes back further

maybe in time we're able to look past

the left shoulder so breathe here keep

the strong foundation of the legs that

you have going nice and strong make sure

you're pressing into all four corners of

that front foot and let's go ahead and

think a little deeper why not just

dropping the hips a little bit wherever

you are deep breath in let's draw the

lower belly in and then we'll drop the

left fingertips down to come up high

lunge

nice work everyone take a deep breath in

and exhale releasing back down awesome

optional vinyasa here you can totally

skip this come to tabletop position

otherwise we're gonna do one more quick

vinyasa here moving with the breath

finding what feels good and you gather

will meet on all fours great go ahead

and walk the knees together two big toes

come together and we sink back into here

oh if you have that blanket or you have

a block you can sit on the blanket

sometimes nice if the knees are talking

to you can bring that blankie to the

crease here okay then we sit up nice and

tall so not going to be here long but

just take a couple moments here and

we're also not to catch your breath to

go into the full posture you can check

out the foundations of yoga but we'll

take the fleshy part of the calves aside

and sink down sit bones to earth so it's

just so silly to try to get in the shape

if your body is telling you not to

social body is telling you no please

listen and find another variation that's

beautiful and unique just like you

alright notice what's going on take a

full scan from the crown on the head to

the tip of the tailbone

you might part the lips relax the jaw

and if there's a certain project you're

working on or you're headed into a new

school year or new job Hale new

relationship maybe your boyfriend just

moved in or your girlfriend just moved

out ok whatever is going on you might

take this moment here in proud beautiful

quiet hero to just connect to a mantra

and intention this might even just be

one word something positive that will

serve you in the present moment as you

transition from your mat and into your

project or your everyday your studies

just take a couple quiet moments here to

set that intention

if this shape is not doing anything for

you you can just simply come to a nice

cross-legged position here and take a

moment to again focus on your breath and

articulate your intention

I'm a quick meditation moment you might

consider it already done i often invite

my friends who come to class to imagine

it already done already so so instead of

saying I want this you can say I am this

and when you feel like you have it take

a deep breath in and if you use it with

the sound of your breath and choose to

take this intention and the nutrients of

your practice with you into the next and

final posture which is focus on a little

bat the eyelashes open and we're going

to either slowly come out of here oh and

curl the toes under sit back for a

moment just stretching the feet or if

you're in cross-legged you can just come

here make your way together we'll meet

on the knees here sitting nice and tall

so if you have a block you can practice

with your block we're coming in to crow

in case you didn't catch that if you're

new to crow yay welcome it's a it's

become a fun little challenge on the

yogurt Adriene Channel to attack crow

and enjoy the journey to soaring I need

some like inspirational posters here I

can just see it now I'll write it down

okay focus yoga for focus and

concentration here we go I'm going to

come onto all fours I'm gonna walk the

two big toes together here actually move

my block for now because not everyone

has a block I'm gonna widen the knees

I'm gonna come up onto my toes here I'm

gonna stack the palms directly I'm gonna

Center myself on the mat we're gonna

stack the palms directly underneath the

shoulders so if you already know crow

you might already walk the toes together

hike those knees up onto your tabletop

arms here gazes forward gaze is forward

gaze is forward and slowly begin to lift

one leg up and then the other if you're

new take your time you might use the

block here as a little perch and you

might not consider even flying today

just anchoring with your breath and

focusing on slowly building the strength

to balance stability to fly gaze is

forward

did I say one already gaze is forward

otherwise we tend to do a big somersault

here and then you ride in you're like

why didn't you tell me to send my gaze

forward so gaze forward as we fly here

this is the last pose of the day so

there's a little playtime don't get

frustrated

maybe you lift both toes up maybe not

pressing away from the earth so we can

learn crow from I practice today

pressing away from the yoga mat is

helpful sending the gaze forward

anchoring navel to spine creating

full-body experience if you don't have a

block we talked about this in the

foundations of crow pose you can use a

phone book even now who has phone books

that's dumb

that's old school you can use a book

coffee table book if you've been flying

in crow for a while or you've been

working on it here at the channel with

me for a while yay and I encourage you

to keep hiking those knees closer up

towards your armpit chest navel to spine

press into all 10 knuckles breathe lift

the feet and a couple more moments here

my friends keep with it stick with it

rotate the wrists if you need to just a

little freestyle moment another great

way to get into this is to just practice

with shifting the weight front and back

like a little rocking horse welcoming

gathering all those intrinsic muscles

along for the ride and then eventually

they'll be surprised body has a little

hoedown and you fly

when you feel satisfied we're gonna head

we're gonna go ahead and go and come all

the way onto flat back just for a moment

here I know you're busy you have a lot

to do I'll just take a second to cool

down the body calm the nervous system

and remind ourself of that intention but

one more time as you inhale reach the

fingertips up and overhead full body

stretch rotate the wrist point and flex

the feet

if you have that blanket you might roll

it up put it underneath the backs of

your knees or pillow the head here

great then take just three to five

breaths here at least you can just stay

here longer if you have the time opening

the palms really letting just everything

go here so give yourself permission to

do absolutely nothing we're not gonna

have an outer on this video so you can

literally stay here as long as your mind

and body and spirit will allow or maybe

your schedule allows namaste thank you

for sharing your time and energy with

myself and then you'll go with Adriene

family remember your intention as you

transition up off the mat and into the

world

take a deep breath in through the nose

close your eyes and on an exhale out

through the mouth

let it go