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- Hello, everyone.
Welcome to Yoga With Adriene.

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I'm Adriene, and today,
we have a yoga practice

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to calm your nerves.

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This is a great thing to do
if you wanna check yo'self

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before you wreck yo'self
using the powerful tools

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of yoga and breath,
pranayama, to just quell

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those frayed nerves 
and to turn it around.

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Let's see what we can do,
hop on something comfy,

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and let's get started.

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(upbeat music)

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Alrighty, my sweet friends.

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Let's start in a nice
comfortable seat of your choice.

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Take a second to get settled in.

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As you just arrive 
here on your mat,

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begin to find a 
little lift in your heart.

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When the nervous 
system is a little shot

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and we're starting 
to feel the imbalance

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of our inner calm, this is
the first thing to collapse.

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So right away, 
just a gentle lift.

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I like the metaphor of
just starting to welcome

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a little support 
from within too.

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So just sit up nice and
tall, nice and slow.

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No need to push 
or rush anything here.

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Just lift your heart as
you begin to settle in

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for your practice.

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I bow to you.

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I commend you 
for choosing this video,

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for taking a little bit
of time out of your busy,

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busy, busy life 
to tend to yourself

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and your inner ecosystem.

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So namaste, props to you.

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Let's do this thing.

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Sit up nice and tall.

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We're gonna start 
with a little pranayama,

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a little series of breath
practice that will support us

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and help us smooth out
those frayed nerves.

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Nice and easy to start,
let's take a deep breath

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in through the nose.

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As you exhale, try to
relax your shoulders.

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And again, deep breath in.

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Exhale, relax your 
shoulders even more.

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One more time, inhale deeply.

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Exhale, relax your shoulders.

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Sweet.

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Keep trying to find a
little lift in the heart.

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Again, you don't 
have to push anything,

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you don't have 
to force anything,

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just start to work on
finding a little lift.

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We'll take the index
finger and the thumb today,

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keeping it nice and simple.

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Nadi Shodhana, 
alternate nostril breathing.

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Take the thumb 
to the right nostril.

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Let's do this together.

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Deep breath in 
through the left nostril.

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Pause, hold, 
retain the breath at the top.

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Keep your heart lifted.

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Then take the right index
finger, your index finger

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to the left nostril, 
and then exhale out

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through the right nostril.

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Benji's doing it too.

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Inhale deeply in 
through the right nostril.

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Pause, retain the 
breath at the top.

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Seal the right nostril, switch,

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and big exhale, release out
through the left nostril.

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Let's keep it going.

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Inhale deeply, left nostril.

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Lift your heart, pause,
retain the breath at the top.

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Seal and switch.

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Exhale, right nostril.

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Inhale right.

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Pause, retain at the top.

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Maybe close your eyes now.

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Keep the heart lifted.

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Seal and switch.

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Exhale out through the left.

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Two more rounds, let's do this.

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Inhale left.

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Pause, retain at the top.

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Seal and switch.

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Exhale right.

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Inhale right.

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Pause, retain at the top.

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Seal and switch.

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Exhale left.

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Inhale left.

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Pause at the top.

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Seal and switch.

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Exhale right.

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Inhale right.

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Retain.

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Seal and switch.

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Exhale left.

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Release the hand.

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Allow the palms 
to just rest gently

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on the tops of the 
knees or the thighs,

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whatever feels good, 
and here we go.

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Deep breath in 
through both nostrils.

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And exhale out 
through the nostrils.

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Just notice if you 
feel any different.

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Notice how you feel.

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That's the most important thing,

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the most important task.

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The most important and
valuable opportunity here

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is to keep checking in,
keep noticing how you feel.

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Hands are gonna 
come to the belly now.

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Inhale deeply in 
through the nostrils.

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See if you can really
feel a little expansion

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in the belly as you breathe in,

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and then exhale, let it go.

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So we're growing 
this belly breath here.

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No rush, but inhale.

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See, again, explore if you
can find a little expansion

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in the belly as you 
breathe in and exhale,

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navel draws in as 
you breathe out.

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If you're feeling like tapping
into that creative energy,

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super powerful energy 
for clearing space and

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quelling frayed nerves, imagine 
the breath traveling in through

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the nose as you breathe in,

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going all the way 
down into the belly,

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it does an Olympic somersault
and then comes all the way up

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and back out through the nose.

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So often, we think of a
big breath as coming up

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and down as you breathe out,
but this is the opposite.

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So we're inhaling 
down into the belly,

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find expansion.

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You should feel that
expansion in your hands,

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and then exhale, comes
out, up and out the nose.

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This belly breath, or we also
call this balloon breath,

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or you might also know it
as diaphragmatic breathing,

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is super powerful, and
we're gonna do three.

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Here we go.

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Big inhale.

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Exhale, navel draws in.

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Feel it out. Bring the breath.

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Inhale, find expansion.

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Exhale.

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One more time, big breath.

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Exhale.

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Awesome. Draw your 
hands to your heart.

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Keep the heart lifting.

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Awesome work.

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Continue to breathe
slowly, evenly, mindfully.

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Gently come 
forward onto all fours.

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Take your time.

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When you arrive, bring the
knees as wide as your yoga mat,

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big toes to touch.

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We'll thread the needle.

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It's funny, I have some
friends in the cool

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that always tease me
because I thread the needle,

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I get it backwards, but you
know what I'm talking about.

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I love it.

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Lift the heart, 
and thread the needle.

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This is the thread,
going through the needle.

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Right arm underneath the
bridge of the left arm here.

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Pelvis rocks up and we
start to use the breath

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to feel expansion 
again in the belly.

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We start to let go of any
tension in the upper back body,

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in the neck, 
and if you need more,

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you can press that left
elbow up towards the sky,

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or you can even take the
left fingertips forward.

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Maybe left hand to the
small of the back too,

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would be nice.

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Big breath in.

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Exhale, release, 
come back to center.

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Take it to the other side.

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Left fingertips in and
underneath the bridge

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of the right arm.

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This is so good for you, 
breathe deep,

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this time that 
you're taking for yourself.

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A lot of times, we think
we don't have the time,

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but we actually save time
and make our quality of life

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so much more 
rich and beneficial,

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slowly release and 
come back to center,

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just by taking 
this time for ourself.

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Now turn the fingertips
in towards your body.

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So you're gonna 
externally rotate,

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turn the fingertips 
in towards your body,

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and then take a second here to
find that lift in the heart.

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Inhale, look forward.

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Stay here, breathe deep.

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One more breath.

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Feel that long puppy belly here,

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stretching, stretching,
stretching,

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and then slowly release.

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Lift your heart
a little bit to come out,

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extended Child's Pose.

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Fingertips go forward, 
heart melts

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down and back.

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Continue to observe the breath,

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deepening the breath,

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elongating the breath,

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connecting to 
yourself via the breath.

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The mind and body respond
so well to this conscious,

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conscious breath.

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It's like a magic elixir for

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those moments where
you're feeling nervous,

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anxious.

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Press into your hands, your
feet, to come all the way up.

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Walk the knees 
underneath the hips,

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and then we'll send it
to Downward Facing Dog,

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nice and slow.

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Beginning to lift the
heart above the head,

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little inversion here,
relaxing the head and the neck

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so you're not 
holding or clenching,

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and then take your
dog on a little walk.

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So pedal the feet, 
stay connected, hands to earth.

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Please, continue 
to breathe deeply.

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Awesome.

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Then we're just gonna meet
hands and feet in the middle

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of your mat, feed hip width
apart, for a nice forward fold

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with the knees bent.

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We really wanna try to bring
the belly or the ribcage

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to the tops of the thighs here,

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so bend your knees as much
as you need to do that,

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and then once again, relax
the weight of the head over.

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Now belly breath.

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See if you can really send
some solid loving breath

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into the belly, the diaphragm.

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Expanding, you should
feel your ribs, your belly

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on the tops of your
thighs as you breathe in.

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Then try to keep the shoulders
relaxed as you breathe out

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just as we did at the
beginning of this practice.

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Couple more breaths here.

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Close your eyes if 
you're feeling brave.

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Root into all 
four corners of the feet,

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and trust the healing
benefits of this mind

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and body practice, using
the breath with the asana

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to find what feels good.

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Great.

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Fingertips come to the earth.

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We'll loop the shoulders.

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Just find a little
awareness in your shoulders,

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and nice and slow, 
roll it all the way up.

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Find that lift in 
the heart once again,

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toes pointing forward,

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and just feel your 
feet on the earth.

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Whatever kind of 
surface you're on,

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just feel that connection.

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Remember that you are not alone.

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♫ You are not alone

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♫ I am here with you

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How many times have 
I sang that on this show?

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It sounds kind of cheesy,
but I think it's important.

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Sometimes when you feel like
you wanna rip your hair out,

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it's a good reminder, 
just be like,

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"You're not alone.

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"You're not the only one
that has these feelings."

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It's all good.

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For me,

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a lot of times in yoga,
when I come to Mountain,

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I just try not to 
take that for granted.

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Feel my feet on the
earth, this connection.

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I'm lucky to have this
moment, have my breath,

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my body, to be able to
feel that connection.

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Then when you're ready,
inhale, reach the arms

256
00:14:08,815 --> 00:14:09,949
all the way up and overhead.

257
00:14:09,949 --> 00:14:12,618
Spread the fingertips,
continue to feel your feet

258
00:14:12,618 --> 00:14:13,486
on the earth.

259
00:14:13,486 --> 00:14:14,721
If you wanna bend 
your knees a little bit

260
00:14:14,721 --> 00:14:16,022
to help with that, you can.

261
00:14:16,022 --> 00:14:18,324
I'm just gonna take a big,
big, big full body stretch,

262
00:14:18,324 --> 00:14:20,226
big power pose.

263
00:14:20,226 --> 00:14:21,961
Notice if you're clenching
in the shoulders,

264
00:14:21,961 --> 00:14:24,697
and use an exhale to
relax the shoulders down.

265
00:14:24,697 --> 00:14:25,531
Inhale in,

266
00:14:27,233 --> 00:14:29,168
exhale, relax 'em down.

267
00:14:31,471 --> 00:14:33,806
Take it over to 
one side, any side,

268
00:14:33,806 --> 00:14:35,374
just side body stretch here.

269
00:14:35,374 --> 00:14:38,444
Inhale, lifting up 
through the heart.

270
00:14:38,444 --> 00:14:42,014
Still maintain that open
heart, and then back to center.

271
00:14:42,014 --> 00:14:46,919
Take it to the other side,
stretching, feeling good.

272
00:14:46,919 --> 00:14:49,922
Inhale and exhale, release.

273
00:14:49,922 --> 00:14:53,092
Now rain it down, 
interlace the fingertips behind.

274
00:14:53,092 --> 00:14:55,261
You can also take 
a reverse namaste here

275
00:14:55,261 --> 00:14:56,562
or grab the elbows.

276
00:14:56,562 --> 00:14:57,797
Open the chest.

277
00:14:58,831 --> 00:15:03,733
Inhale in, exhale, gently
turning the head to one side.

278
00:15:05,171 --> 00:15:09,008
Inhale, back to center,
and to the other side.

279
00:15:10,076 --> 00:15:11,544
Great. Come back to center.

280
00:15:11,544 --> 00:15:14,447
Shake the head yes, 
slowly nodding.

281
00:15:16,082 --> 00:15:16,916
Nodding.

282
00:15:21,621 --> 00:15:22,555
Then release.

283
00:15:22,555 --> 00:15:24,657
Take one arm over 
and across the chest.

284
00:15:24,657 --> 00:15:26,659
See if you can find that
lift in the heart here.

285
00:15:26,659 --> 00:15:29,395
So you might remember this
stretch from gym class

286
00:15:29,395 --> 00:15:34,000
or something, but see if you
can bring your yogi mind to it.

287
00:15:34,000 --> 00:15:38,137
Root down through the 
heels and lift your heart up.

288
00:15:41,541 --> 00:15:42,195
Great.

289
00:15:42,195 --> 00:15:44,577
Then take it around, 
same fingertips that you had

290
00:15:44,577 --> 00:15:47,380
across the body, bring
them behind, opening up

291
00:15:47,380 --> 00:15:49,382
through the chest, the heart.

292
00:15:49,382 --> 00:15:51,284
Maybe slight backbend
here if you really wanna

293
00:15:51,284 --> 00:15:52,618
go for the gold.

294
00:15:54,420 --> 00:15:58,191
Inhale in and exhale,
relax the shoulders down.

295
00:15:58,191 --> 00:16:00,526
This is a technique that you
can use off your mat, too.

296
00:16:00,526 --> 00:16:04,497
It's called inhale in, exhale,
relax your shoulders down.

297
00:16:04,497 --> 00:16:05,698
Very fancy.

298
00:16:05,698 --> 00:16:09,702
We'll do the same little
diddy on the other side.

299
00:16:09,702 --> 00:16:11,971
You come into this stretch,
you know this stretch.

300
00:16:11,971 --> 00:16:13,206
It feels so good.

301
00:16:13,206 --> 00:16:14,841
So then can you connect
to the big picture?

302
00:16:14,841 --> 00:16:17,243
Root down through the
heels, lift up through that

303
00:16:17,243 --> 00:16:19,212
center plumb line, 
lift your heart.

304
00:16:19,212 --> 00:16:22,548
Breathe deep, 
mindful breaths here.

305
00:16:22,548 --> 00:16:26,719
It's starting to wash the
worries away, slowly but surely.

306
00:16:27,687 --> 00:16:29,355
Take it up and back.

307
00:16:31,357 --> 00:16:34,727
I'm really, really lifting
up through the heart here.

308
00:16:34,727 --> 00:16:39,031
Again, maybe I can take a
nice lovely little move here.

309
00:16:39,031 --> 00:16:43,636
Take the head into the hand
here, the neck into the hand,

310
00:16:43,636 --> 00:16:47,139
the nape of the 
neck into the hand.

311
00:16:47,139 --> 00:16:50,076
Inhale and exhale, 
relax the shoulders down.

312
00:16:50,076 --> 00:16:50,977
Awesome.

313
00:16:50,977 --> 00:16:53,646
Hands come to the waistline.

314
00:16:53,646 --> 00:16:55,715
We take a deep breath in.

315
00:16:55,715 --> 00:16:58,618
This time, 
out through the mouth.

316
00:16:58,618 --> 00:16:59,485
Do it again.

317
00:16:59,485 --> 00:17:00,319
Inhale in.

318
00:17:01,921 --> 00:17:03,589
Exhale out through the mouth.

319
00:17:03,589 --> 00:17:05,424
Why are you being shy?

320
00:17:07,226 --> 00:17:08,394
One more time.

321
00:17:09,762 --> 00:17:11,694
If I can do it on YouTube, you
can do it wherever you're at.

322
00:17:11,694 --> 00:17:12,798
Here we go.

323
00:17:13,833 --> 00:17:14,967
Sweet.

324
00:17:14,967 --> 00:17:18,204
Heel toe, heel toe 
the feet super wide.

325
00:17:19,472 --> 00:17:22,441
We're gonna take 
the two big toes in

326
00:17:23,576 --> 00:17:25,877
as opposed to 
the three big toes.

327
00:17:25,877 --> 00:17:30,049
Take the two big toes in,
nice wide-legged stance.

328
00:17:31,617 --> 00:17:34,086
Really press into the
outer edges of the feet

329
00:17:34,086 --> 00:17:36,822
and then see if you can draw
energy up from the arches

330
00:17:36,822 --> 00:17:39,558
so we're engaging
through the inner thighs.

331
00:17:39,558 --> 00:17:41,994
It's as if someone were
tugging up through that

332
00:17:41,994 --> 00:17:44,030
center channel, sort
of finding that lift up

333
00:17:44,030 --> 00:17:46,465
through the 
pelvic floor, the groin,

334
00:17:46,465 --> 00:17:49,101
almost as if we were trying
to bring the two edges

335
00:17:49,101 --> 00:17:50,770
of the mat together.

336
00:17:52,071 --> 00:17:53,806
We're not just 
dumping into the feet.

337
00:17:53,806 --> 00:17:55,775
There's this real 
energetic pull up

338
00:17:55,775 --> 00:17:58,277
though the center channel.

339
00:17:58,277 --> 00:17:59,445
Here we are.

340
00:17:59,445 --> 00:18:03,749
Deep breath in, exhale,
relax the shoulders down.

341
00:18:03,749 --> 00:18:04,951
Keep that lift in the heart.

342
00:18:04,951 --> 00:18:07,653
Inhaling again, and exhale.

343
00:18:07,653 --> 00:18:11,457
We're gonna send the hips
back, the heart forward.

344
00:18:11,457 --> 00:18:13,793
Press into the 
outer edges of the feet,

345
00:18:13,793 --> 00:18:16,696
hips back, heart forward.

346
00:18:16,696 --> 00:18:18,364
Hips back, heart forward.

347
00:18:18,364 --> 00:18:19,966
Start to tuck the 
chin into the chest.

348
00:18:19,966 --> 00:18:22,168
Find a nice long flat back here,

349
00:18:22,168 --> 00:18:23,736
strong in the legs.

350
00:18:23,736 --> 00:18:26,639
Careful you're not locking
out through the knees here,

351
00:18:26,639 --> 00:18:27,773
so lots of engagement.

352
00:18:27,773 --> 00:18:30,609
Take one more breath. 
You got this.

353
00:18:30,609 --> 00:18:32,979
Exhale all the way down.

354
00:18:32,979 --> 00:18:35,881
Fingertips come to the mat here.

355
00:18:35,881 --> 00:18:37,550
Maybe that's it, and if
they don't quite get there,

356
00:18:37,550 --> 00:18:40,152
you can use a chair here.

357
00:18:40,152 --> 00:18:42,691
You can use blocks,

358
00:18:42,691 --> 00:18:45,691
books, children,

359
00:18:45,691 --> 00:18:47,980
a child there.

360
00:18:47,980 --> 00:18:50,596
(giggles)

361
00:18:50,596 --> 00:18:53,199
If you're feeling like you
can go a little further,

362
00:18:53,199 --> 00:18:54,900
or you're wanting 
to know where, maybe,

363
00:18:54,900 --> 00:18:58,904
this practice can grow, we'll
bring the hands to the earth,

364
00:18:58,904 --> 00:19:02,675
inhale, and then maybe
one day on an exhale,

365
00:19:02,675 --> 00:19:05,411
we start to walk 
the hands back in line

366
00:19:05,411 --> 00:19:08,180
with the arches of the
feet, standing wide-legged,

367
00:19:08,180 --> 00:19:09,281
forward fold.

368
00:19:10,983 --> 00:19:13,653
Maybe one day, the crown of
the head comes onto the earth,

369
00:19:13,653 --> 00:19:16,455
really great for 
the nervous system.

370
00:19:16,455 --> 00:19:18,791
Just keeping this
awareness in the shoulders,

371
00:19:18,791 --> 00:19:22,662
whatever variation you're
on, keeping that awareness

372
00:19:22,662 --> 00:19:25,331
in the shoulders 
that we've slowly built

373
00:19:25,331 --> 00:19:27,666
throughout our practice.

374
00:19:27,666 --> 00:19:29,835
Elbows are in line with
the shoulders if you're in

375
00:19:29,835 --> 00:19:30,870
this variation.

376
00:19:30,870 --> 00:19:33,606
I'm not putting much weight,
if at all any weight,

377
00:19:33,606 --> 00:19:34,507
on my head.

378
00:19:35,975 --> 00:19:38,924
If you have an inversion
practice, this is a great place

379
00:19:38,924 --> 00:19:42,341
to start for that 
tripod headstand,

380
00:19:43,249 --> 00:19:47,153
bringing the knees to the
arms and making your way up.

381
00:19:47,153 --> 00:19:48,687
Be super mindful 
wherever you are.

382
00:19:48,687 --> 00:19:51,757
Let's take three 
breaths in together.

383
00:19:52,925 --> 00:19:53,859
In and out.

384
00:19:55,995 --> 00:19:56,929
In and out.

385
00:20:02,535 --> 00:20:04,937
Take one more deep breath in,

386
00:20:05,942 --> 00:20:07,506
long breath out.

387
00:20:09,475 --> 00:20:12,578
Connect to your feet,
connect to that energy,

388
00:20:12,578 --> 00:20:16,749
those lines of energy drawing
up through the inner thighs,

389
00:20:17,683 --> 00:20:20,453
and slowly, we'll 
make our way back,

390
00:20:20,453 --> 00:20:22,221
connecting to 
your center, your core,

391
00:20:22,221 --> 00:20:24,323
finding a soft bend in
the knees as you bring

392
00:20:24,323 --> 00:20:25,791
the hands back to the waistline.

393
00:20:25,791 --> 00:20:29,762
Inhale, lengthen, and
then exhale, root to rise.

394
00:20:29,762 --> 00:20:30,863
Come all the way up.

395
00:20:30,863 --> 00:20:31,697
Ha.

396
00:20:34,333 --> 00:20:36,869
Reaching fingertips 
behind one more time,

397
00:20:36,869 --> 00:20:38,838
opposite thumb on 
top than you did before,

398
00:20:38,838 --> 00:20:42,975
so it's the weird way, 
the different way.

399
00:20:42,975 --> 00:20:46,679
Knuckles draw down and
away as we open the chest.

400
00:20:46,679 --> 00:20:51,484
Quietly whisper the mantra
to yourself, "I am open."

401
00:20:51,484 --> 00:20:53,152
I am open to solutions.

402
00:20:53,152 --> 00:20:55,488
I'm open to new 
ways of thinking.

403
00:20:55,488 --> 00:20:59,809
I'm open to natural remedies.

404
00:21:03,062 --> 00:21:05,898
I'm open to a fresh start.

405
00:21:05,898 --> 00:21:08,234
Inhale in, lift your heart,

406
00:21:08,234 --> 00:21:09,969
and exhale, release.

407
00:21:09,969 --> 00:21:11,203
Hands come 
back to the waistline.

408
00:21:11,203 --> 00:21:12,705
You can bend the 
knees and hop it together

409
00:21:12,705 --> 00:21:17,979
or heel toe, heel toe,
heel toe back together.

410
00:21:20,513 --> 00:21:21,647
Lift the right knee up.

411
00:21:21,647 --> 00:21:25,818
When you arrive, cross the
right ankle over the left thigh.

412
00:21:26,685 --> 00:21:28,154
If you're working on
balance and stability,

413
00:21:28,154 --> 00:21:29,288
just stay here.

414
00:21:29,288 --> 00:21:31,157
If you need a little more,
you'll bring the hands

415
00:21:31,157 --> 00:21:34,260
to the heart, and this felt
really yummy for the hip

416
00:21:34,260 --> 00:21:35,327
here before.

417
00:21:35,327 --> 00:21:36,762
This is the last thing 
we're doing too,

418
00:21:36,762 --> 00:21:39,498
before you walk off your
mat and go rock your day

419
00:21:39,498 --> 00:21:41,100
or rock your night.

420
00:21:41,100 --> 00:21:44,370
If you can come here,
opening up through that hip,

421
00:21:44,370 --> 00:21:45,971
or if you need a 
little more, you'll bring

422
00:21:45,971 --> 00:21:49,074
the fingertips all the
way down to the ground.

423
00:21:49,074 --> 00:21:50,910
If there's an arm
balance in your practice,

424
00:21:50,910 --> 00:21:53,245
maybe you work on that here.

425
00:21:55,114 --> 00:21:56,682
That video to come.

426
00:21:57,650 --> 00:21:59,818
If there's a toe 
stand in your practice,

427
00:21:59,818 --> 00:22:02,454
maybe you work on that here.

428
00:22:02,454 --> 00:22:06,058
If even the thought of
these frustrates you,

429
00:22:06,058 --> 00:22:09,962
you need to let that go and
accept where you are today.

430
00:22:09,962 --> 00:22:14,400
Just know that all is
good and I got your back.

431
00:22:14,400 --> 00:22:18,470
We have all the time in the
world to grow our practice.

432
00:22:18,470 --> 00:22:21,440
Just focus on the journey
and enjoy the moment.

433
00:22:21,440 --> 00:22:24,977
If you're down low, start
to make your way back up.

434
00:22:24,977 --> 00:22:26,512
Once again, lifting up 
through the heart,

435
00:22:26,512 --> 00:22:28,047
releasing the 
right leg to the ground,

436
00:22:28,047 --> 00:22:30,115
deep breath in.

437
00:22:30,115 --> 00:22:32,518
Exhale, relax your shoulders.

438
00:22:33,886 --> 00:22:34,820
Other side.

439
00:22:36,088 --> 00:22:38,857
You could just be here working
on top of the left thigh,

440
00:22:38,857 --> 00:22:41,317
rolling out, 
dropping the pelvis,

441
00:22:41,317 --> 00:22:42,761
lengthening the tailbone,

442
00:22:42,761 --> 00:22:45,297
head over heart, 
heart over pelvis.

443
00:22:45,297 --> 00:22:47,433
For a deeper stretch in the
hip, we'll bring the palms

444
00:22:47,433 --> 00:22:49,301
together at the heart.

445
00:22:49,301 --> 00:22:51,503
Namaste, and start to play here.

446
00:22:51,503 --> 00:22:53,172
Lots of brightness 
in this left foot,

447
00:22:53,172 --> 00:22:55,140
lots of energy is what I mean.

448
00:22:55,140 --> 00:22:59,578
So it's not soft, but
there's lots of awareness.

449
00:22:59,578 --> 00:23:01,146
Same thing, if you wanna
go a little deeper,

450
00:23:01,146 --> 00:23:03,916
you can take 
hands to the ground.

451
00:23:04,783 --> 00:23:06,418
If there's an arm balance here,

452
00:23:06,418 --> 00:23:08,621
it'll be palms on the ground.

453
00:23:08,621 --> 00:23:12,758
We start to create a little
shelf for the left shin,

454
00:23:13,859 --> 00:23:14,693
left leg.

455
00:23:16,929 --> 00:23:21,000
Maybe it's a toe stand
for all you Bikram babies,

456
00:23:24,136 --> 00:23:27,373
and if you're down low, take
one more big, big breath

457
00:23:27,373 --> 00:23:28,240
down there.

458
00:23:28,240 --> 00:23:31,343
Then use your exhale to come up.

459
00:23:31,343 --> 00:23:34,580
Everyone, inhale in, lift
your heart, and exhale,

460
00:23:34,580 --> 00:23:36,749
release the left leg down.

461
00:23:38,517 --> 00:23:40,185
Drop the hands, inhale.

462
00:23:40,185 --> 00:23:43,355
Lift, lift, lift up 
through the heart.

463
00:23:43,355 --> 00:23:46,625
Exhale, relax your 
shoulders down.

464
00:23:46,625 --> 00:23:47,726
Two more, inhale.

465
00:23:47,726 --> 00:23:49,128
Squeeze and lift.

466
00:23:50,195 --> 00:23:52,298
Exhale, let it go.

467
00:23:52,298 --> 00:23:53,832
Last one, surprise yourself.

468
00:23:53,832 --> 00:23:54,667
Inhale.

469
00:23:59,171 --> 00:24:00,439
Palms together.

470
00:24:01,974 --> 00:24:04,710
Take a second 
to close your eyes.

471
00:24:05,811 --> 00:24:08,747
Gently bow your 
head to your hands.

472
00:24:11,450 --> 00:24:12,284
Namaste.

473
00:24:14,653 --> 00:24:16,755
Gently lift the chin,

474
00:24:16,755 --> 00:24:19,191
bat the eyelashes open.

475
00:24:19,191 --> 00:24:20,259
Awesome work.

476
00:24:21,360 --> 00:24:23,929
(upbeat music)