1 00:00:00,350 --> 00:00:02,730 - Hello everyone and welcome to Yoga With Adriene. 2 00:00:02,730 --> 00:00:04,780 I'm Adriene and this is sweet Benji 3 00:00:04,780 --> 00:00:08,760 and today we have a detox and reset practice 4 00:00:08,760 --> 00:00:11,870 for you, for us, for the now. 5 00:00:11,870 --> 00:00:15,990 So this is perfect for kind of letting go, releasing, 6 00:00:15,990 --> 00:00:18,900 shedding, kind of getting lighter 7 00:00:18,900 --> 00:00:22,160 so that we can build with more intention 8 00:00:22,160 --> 00:00:24,350 or rebuild with more intention. 9 00:00:24,350 --> 00:00:25,700 So hop into something comfy 10 00:00:25,700 --> 00:00:27,614 and let's get started. 11 00:00:27,614 --> 00:00:30,553 (upbeat music) 12 00:00:40,200 --> 00:00:44,120 Okey doke my friends, let's begin on our backs. 13 00:00:44,120 --> 00:00:46,420 So come on down to the ground, 14 00:00:46,420 --> 00:00:49,505 take your time getting there. 15 00:00:51,060 --> 00:00:53,345 Extend your legs out long. 16 00:00:54,240 --> 00:00:58,070 Rest your head, relax your shoulders. 17 00:00:58,070 --> 00:01:01,053 Take a deep breath in as you land here. 18 00:01:01,938 --> 00:01:03,040 And as you exhale, 19 00:01:03,040 --> 00:01:06,990 really think of this breath out as an opportunity to release, 20 00:01:08,200 --> 00:01:10,002 to let go. 21 00:01:12,470 --> 00:01:14,400 Benji has now joined us, 22 00:01:14,400 --> 00:01:17,288 now we're all 23 00:01:17,288 --> 00:01:20,654 laying down here on the earth. 24 00:01:24,300 --> 00:01:28,351 Lying down here on the earth, close your eyes. 25 00:01:31,220 --> 00:01:34,152 And again, take a deep breath in. 26 00:01:35,550 --> 00:01:39,440 And all throughout this practice today using the exhale, 27 00:01:39,440 --> 00:01:43,986 really seeing it as an opportunity for a big release. 28 00:01:48,070 --> 00:01:52,363 Now continue to gently deepen your breath on your own. 29 00:01:53,350 --> 00:01:55,690 Nice full 30 00:01:55,690 --> 00:01:57,524 breath in. 31 00:01:59,940 --> 00:02:03,110 And exaggerating that exhale each time, 32 00:02:03,110 --> 00:02:08,023 seeing it as an opportunity for a release. 33 00:02:14,420 --> 00:02:18,583 Thank you for joining me for this practice today. 34 00:02:21,208 --> 00:02:23,858 I invite you to really stay present with your breath. 35 00:02:25,290 --> 00:02:28,427 Remember, it's okay to have a little fun. 36 00:02:33,710 --> 00:02:36,570 And in the spirit of the reset today, 37 00:02:36,570 --> 00:02:40,100 see if you can maybe forget what you think you know 38 00:02:40,100 --> 00:02:42,267 about yoga, 39 00:02:43,890 --> 00:02:47,820 really allowing yourself to have a experience, 40 00:02:47,820 --> 00:02:52,830 go on a experiential journey through this practice. 41 00:02:55,570 --> 00:02:57,350 What do you say? Alright. 42 00:02:58,110 --> 00:02:59,884 On your next big breath in, 43 00:03:02,120 --> 00:03:05,830 use your exhale to hug your lower ribs down. 44 00:03:05,830 --> 00:03:08,270 You feel your abs kind of turn on here 45 00:03:08,270 --> 00:03:10,670 and we're gonna lift one knee up, then the other. 46 00:03:10,670 --> 00:03:14,420 Keep breathing deeply here as you walk the heels 47 00:03:14,420 --> 00:03:17,396 up just a bit, toes pointing forward. 48 00:03:19,030 --> 00:03:21,630 Good, then press your palms into the earth 49 00:03:21,630 --> 00:03:24,190 and now we're gonna lift the shins 50 00:03:24,190 --> 00:03:27,060 so the knees are over the hip points. 51 00:03:27,060 --> 00:03:29,970 Shins parallel to the ceiling and just take a second 52 00:03:29,970 --> 00:03:32,880 to send the knees out and in a couple times 53 00:03:32,880 --> 00:03:37,920 and really find that connection to the abdominal wall. 54 00:03:37,920 --> 00:03:42,513 So the abs are getting some love here in the warmup. 55 00:03:43,920 --> 00:03:47,000 And eventually we will want to maybe challenge ourselves 56 00:03:47,000 --> 00:03:49,450 by aligning the knees over the hips, 57 00:03:49,450 --> 00:03:52,240 but if your abs need some strengthening 58 00:03:52,240 --> 00:03:54,930 and the low back is kind of coming up, not supported, 59 00:03:54,930 --> 00:03:55,910 it's really not worth it. 60 00:03:55,910 --> 00:03:57,860 So you can hug the knees in, 61 00:03:57,860 --> 00:04:01,540 start to strengthen the abdominal wall 62 00:04:01,540 --> 00:04:03,340 and we'll build it from there. 63 00:04:03,340 --> 00:04:05,360 Alright, dipping the right toes down here 64 00:04:05,360 --> 00:04:07,860 as you keep that connection to your core 65 00:04:07,860 --> 00:04:09,400 and lift 'em back up. 66 00:04:09,400 --> 00:04:10,233 Good. 67 00:04:10,233 --> 00:04:13,250 Dip the left toes down here as you keep connection 68 00:04:13,250 --> 00:04:14,580 to the abs 69 00:04:14,580 --> 00:04:17,480 and lift up, and now we're just alternating here, 70 00:04:17,480 --> 00:04:19,913 keeping the shoulders relaxed. 71 00:04:21,070 --> 00:04:25,430 You can move at a pace that feels good for you. 72 00:04:25,430 --> 00:04:27,810 Neck is nice and long. 73 00:04:27,810 --> 00:04:30,853 So you can tuck your chin slightly if that's helpful. 74 00:04:31,880 --> 00:04:34,143 And we're just dipping the toes down. 75 00:04:34,143 --> 00:04:37,390 You can close your eyes now that you got the ditty 76 00:04:37,390 --> 00:04:39,810 and just imagine dipping your toes in a little water 77 00:04:39,810 --> 00:04:41,580 and it creates this ripple effect 78 00:04:42,610 --> 00:04:43,918 in the water. 79 00:04:44,750 --> 00:04:46,698 Breathing deep here. 80 00:04:49,349 --> 00:04:51,050 Beautiful, one last time. 81 00:04:51,050 --> 00:04:54,480 Now we're gonna do both toes dipped down together 82 00:04:54,480 --> 00:04:56,690 and you can bring the knees together for this one. 83 00:04:56,690 --> 00:04:58,620 So you can really zip through the legs a bit. 84 00:04:58,620 --> 00:05:01,010 Both feet down. 85 00:05:01,010 --> 00:05:03,220 We won't do as many of these. 86 00:05:03,220 --> 00:05:05,780 So finding that connection. 87 00:05:05,780 --> 00:05:09,264 This one you should really feel in the low belly. 88 00:05:11,940 --> 00:05:14,450 Continuing to knit those low ribs down, 89 00:05:14,450 --> 00:05:17,430 feeling the upper abs though as well. 90 00:05:17,430 --> 00:05:19,630 Okay, let's do one more, you got it. 91 00:05:19,630 --> 00:05:22,070 Press into the palms, do one more. 92 00:05:22,070 --> 00:05:25,490 Beautiful, now wrap the arms around the shins 93 00:05:25,490 --> 00:05:28,110 and rock a little gently side to side. 94 00:05:28,110 --> 00:05:32,135 Let's take a deep inhale in together, nice full breath. 95 00:05:34,500 --> 00:05:37,760 And exhale out together. 96 00:05:37,760 --> 00:05:41,120 Again, an opportunity to let go. 97 00:05:41,120 --> 00:05:42,840 Drop the left foot down to the ground, 98 00:05:42,840 --> 00:05:44,720 we're gonna take the sole of the right foot 99 00:05:44,720 --> 00:05:47,380 up towards the sky, right knee stays bent. 100 00:05:47,380 --> 00:05:50,140 You can grab your right ankle, right shin, 101 00:05:50,140 --> 00:05:54,010 or interlace the fingertips behind the right thigh. 102 00:05:54,010 --> 00:05:58,600 You can also grab the outer edge of the foot or the big toe. 103 00:05:58,600 --> 00:06:00,526 So we have lots of options here. 104 00:06:01,730 --> 00:06:04,230 A little half Stirrup Posture here. 105 00:06:04,230 --> 00:06:06,790 You're gonna really draw down with your right knee, 106 00:06:06,790 --> 00:06:09,120 opening up through that right hip, 107 00:06:09,120 --> 00:06:12,433 really breathing deep into the belly here. 108 00:06:16,460 --> 00:06:20,490 Nice, then send your right foot straight up towards the sky. 109 00:06:20,490 --> 00:06:23,640 This right knee can be bent as generously as you need here 110 00:06:23,640 --> 00:06:27,423 as we just point and flex the foot, point and flex. 111 00:06:28,520 --> 00:06:32,790 And then rotate the ankle one way and then the other. 112 00:06:35,290 --> 00:06:37,570 Beautiful, now cross the right ankle 113 00:06:37,570 --> 00:06:39,800 over the top of the left thigh, 114 00:06:39,800 --> 00:06:41,430 thread thy needle here, 115 00:06:41,430 --> 00:06:45,090 you'll interlace the fingertips behind the left hamstring 116 00:06:45,090 --> 00:06:47,770 and you can rock a little gently side to side here 117 00:06:47,770 --> 00:06:49,030 if that feels good. 118 00:06:49,030 --> 00:06:51,140 Stay active in your feet here. 119 00:06:51,140 --> 00:06:52,970 And I like to press my right elbow 120 00:06:52,970 --> 00:06:54,880 into my right inner high, 121 00:06:54,880 --> 00:06:57,250 just encouraging that right hip crease to drop, 122 00:06:57,250 --> 00:07:01,263 keeping the side of the torsos nice and long. 123 00:07:07,960 --> 00:07:10,300 And then the option here to inhale in deeply. 124 00:07:10,300 --> 00:07:12,620 As you exhale, draw your navel to your spine 125 00:07:12,620 --> 00:07:14,320 and lift the head up, 126 00:07:14,320 --> 00:07:17,330 try to reach your nose towards your right leg 127 00:07:17,330 --> 00:07:20,450 and then let it all go, unravel, 128 00:07:20,450 --> 00:07:22,340 right foot comes back down to the ground 129 00:07:22,340 --> 00:07:24,930 and we're gonna repeat on the other side. 130 00:07:24,930 --> 00:07:28,290 So as you're ready, left foot up towards the sky, 131 00:07:28,290 --> 00:07:31,603 you're gonna find your half Stirrup Posture, 132 00:07:32,520 --> 00:07:34,270 your version. 133 00:07:35,650 --> 00:07:38,558 With the left leg, breathe deep. 134 00:07:45,300 --> 00:07:48,310 Really drawing the left shoulder, left knee down, 135 00:07:48,310 --> 00:07:52,095 your left hamstrings getting some sunlight here. 136 00:07:52,095 --> 00:07:54,300 (chuckles) 137 00:08:05,650 --> 00:08:06,980 Beautiful, then release. 138 00:08:06,980 --> 00:08:09,300 Send the left toes up towards the sky. 139 00:08:09,300 --> 00:08:12,823 Point and flex, point and flex. 140 00:08:14,940 --> 00:08:16,610 And just notice if you're kind of gripping 141 00:08:16,610 --> 00:08:18,800 in your left glute, left hip here, 142 00:08:18,800 --> 00:08:22,480 really want kind of gravity to help us draw this line, 143 00:08:22,480 --> 00:08:24,400 drop the femur down into the hip, 144 00:08:24,400 --> 00:08:26,237 pull the left hip crease back 145 00:08:27,740 --> 00:08:29,416 and down. 146 00:08:31,320 --> 00:08:34,377 Rotate the ankle one way and then the other. 147 00:08:36,655 --> 00:08:37,500 So great, 148 00:08:37,500 --> 00:08:40,790 great to kick the feet up in the air even in a warmup, 149 00:08:40,790 --> 00:08:43,080 just kind of let the blood flow opposite direction, 150 00:08:43,080 --> 00:08:45,330 great for circulation. 151 00:08:47,100 --> 00:08:48,150 And then here we go, 152 00:08:48,150 --> 00:08:50,110 crossing the left ankle over the right, 153 00:08:50,110 --> 00:08:51,890 thread the needle here, 154 00:08:51,890 --> 00:08:56,700 find what feels good, close your eyes or soften your gaze, 155 00:08:56,700 --> 00:08:58,810 find that gentle rock back and forth 156 00:08:58,810 --> 00:09:00,643 if it's right in your body. 157 00:09:01,500 --> 00:09:03,061 Breathe. 158 00:09:20,070 --> 00:09:22,870 Alright, option here to take a deep breath in. 159 00:09:22,870 --> 00:09:24,840 Exhale, navel to spine, 160 00:09:24,840 --> 00:09:28,740 lift the head up towards the left shin 161 00:09:28,740 --> 00:09:30,270 and then let everything go. 162 00:09:30,270 --> 00:09:32,230 Okay, unravel here. 163 00:09:32,230 --> 00:09:34,900 We're gonna walk the feet as wide as the yoga mat, 164 00:09:34,900 --> 00:09:37,480 just allow the knees to fall in. 165 00:09:37,480 --> 00:09:39,140 Take a deep breath. 166 00:09:39,140 --> 00:09:42,340 Hands come to the belly, fill the belly with air. 167 00:09:43,356 --> 00:09:45,850 And then exhale to let it go. 168 00:09:45,850 --> 00:09:48,730 Awesome, we're gonna lift the knees up to the chest again. 169 00:09:48,730 --> 00:09:51,300 You're gonna bring the hands behind the thighs 170 00:09:51,300 --> 00:09:53,120 and we're gonna rock and roll 171 00:09:53,120 --> 00:09:55,292 up and down the length of the spine. 172 00:09:55,292 --> 00:09:58,740 Get a nice massage here. 173 00:09:58,740 --> 00:10:00,380 And then we'll cross the ankles. 174 00:10:00,380 --> 00:10:03,540 Come all the way up, head over heart, heart over pelvis. 175 00:10:03,540 --> 00:10:05,550 Right hand to the left knee, 176 00:10:05,550 --> 00:10:08,240 left fingertips or left palm behind. 177 00:10:08,240 --> 00:10:11,840 Inhale, big full breath here. 178 00:10:11,840 --> 00:10:15,593 Exhale, twist, opportunity to release. 179 00:10:17,740 --> 00:10:22,470 Inhale, fill the belly, fill the chest. 180 00:10:22,470 --> 00:10:25,283 And then exhale a full release. 181 00:10:26,650 --> 00:10:29,890 Good, bring it back through center and to the other side, 182 00:10:29,890 --> 00:10:32,830 left hand to the right knee, right fingertips behind, 183 00:10:32,830 --> 00:10:36,460 sit up nice and tall, lengthen through the low back. 184 00:10:36,460 --> 00:10:39,760 Inhale, full breath. 185 00:10:39,760 --> 00:10:42,363 Exhale, full release. 186 00:10:43,290 --> 00:10:44,560 Twist. 187 00:10:44,560 --> 00:10:47,580 Good, nice and easy. Inhale, fill the belly. 188 00:10:48,489 --> 00:10:52,653 And then fill the chest, good, and then exhale release. 189 00:10:54,460 --> 00:10:55,490 Lovely. 190 00:10:55,490 --> 00:11:00,280 We'll come back to center and keep this forward momentum 191 00:11:00,280 --> 00:11:01,570 as we come to all fours. 192 00:11:01,570 --> 00:11:04,913 Hi Benji, so sweet. 193 00:11:07,470 --> 00:11:08,913 Tabletop Position. 194 00:11:10,010 --> 00:11:13,620 Wrists underneath the shoulders, knees underneath the hips. 195 00:11:13,620 --> 00:11:14,840 You guessed it, Cat-Cow. 196 00:11:14,840 --> 00:11:17,710 Drop the belly, open your heart, chest forward, 197 00:11:17,710 --> 00:11:19,330 press into your fingertips. 198 00:11:19,330 --> 00:11:21,580 Make sure your fingers are spread super wide, 199 00:11:21,580 --> 00:11:23,560 press into your toes. 200 00:11:23,560 --> 00:11:25,640 Good, then exhale round through the spine, 201 00:11:25,640 --> 00:11:28,577 chin to chest, navel draws up, up, up. 202 00:11:31,110 --> 00:11:34,880 And again, inhale, drop the belly, open the heart, 203 00:11:34,880 --> 00:11:36,263 open the chest, 204 00:11:37,390 --> 00:11:39,250 open the whole front body, good. 205 00:11:39,250 --> 00:11:42,410 And then exhale round through 206 00:11:42,410 --> 00:11:45,520 feeling that stretch through the back body 207 00:11:45,520 --> 00:11:48,353 as the heart, the chest, the navel draws up. 208 00:11:49,810 --> 00:11:53,314 A couple more times with the sound of your breath. 209 00:12:08,900 --> 00:12:11,900 Then we'll meet back in that Tabletop Position, 210 00:12:11,900 --> 00:12:13,050 nice neutral spine, 211 00:12:13,050 --> 00:12:16,090 and you can't really tell with my baggy tank top here but, 212 00:12:16,090 --> 00:12:17,570 I'll invite you to really 213 00:12:17,570 --> 00:12:20,750 think about drawing your abdominals up, up, up 214 00:12:20,750 --> 00:12:22,390 towards your back body. 215 00:12:22,390 --> 00:12:25,000 So almost as if you're lifting the front body 216 00:12:25,000 --> 00:12:27,050 that's kind of hanging down here with gravity 217 00:12:27,050 --> 00:12:31,900 and you're actively drawing it up to meet your bones. 218 00:12:31,900 --> 00:12:34,890 So in a way, you're defying gravity, okay? 219 00:12:34,890 --> 00:12:37,623 See, there's so many cool things about yoga. 220 00:12:38,730 --> 00:12:40,350 Curl the toes under, 221 00:12:40,350 --> 00:12:44,230 use that connection here in your core ultimately 222 00:12:44,230 --> 00:12:46,820 to lift the knees and let them hover. 223 00:12:49,240 --> 00:12:50,440 Breathing deep. 224 00:12:50,440 --> 00:12:53,350 Once you peek at the screen if you need to, 225 00:12:53,350 --> 00:12:55,530 send your gaze straight down once you're ready, 226 00:12:55,530 --> 00:12:56,883 neck nice and long. 227 00:12:57,900 --> 00:12:59,750 Good, then we're gonna dip the knees down 228 00:12:59,750 --> 00:13:02,160 just to kiss the earth gently, no crashing, 229 00:13:02,160 --> 00:13:03,840 and then lift them up. 230 00:13:03,840 --> 00:13:05,450 Lower 'em down 231 00:13:05,450 --> 00:13:06,283 and lift 'em up. 232 00:13:06,283 --> 00:13:09,090 Slight bend in the elbows, lower 'em down. 233 00:13:09,090 --> 00:13:12,140 Lift 'em up, three more, you got this, lower 234 00:13:12,140 --> 00:13:13,790 and lift. 235 00:13:13,790 --> 00:13:15,170 Lower, 236 00:13:15,170 --> 00:13:17,040 and lift, last one. 237 00:13:17,040 --> 00:13:19,170 Lower and lift, excellent. 238 00:13:19,170 --> 00:13:21,230 Lower all the way to the ground, 239 00:13:21,230 --> 00:13:24,530 bring the toes to touch, knees nice and wide. 240 00:13:24,530 --> 00:13:26,510 Send the hips back, 241 00:13:26,510 --> 00:13:29,500 reach the fingertips forward and melt your heart down, 242 00:13:29,500 --> 00:13:31,132 close your eyes. 243 00:13:31,132 --> 00:13:33,757 Inhale lots of love in here. 244 00:13:35,430 --> 00:13:38,064 And big release, lots of love out. 245 00:13:41,280 --> 00:13:44,565 Breathe with me here, inhale in deeply. 246 00:13:47,250 --> 00:13:50,720 And exhale completely. 247 00:13:50,720 --> 00:13:52,250 And one more just like that. 248 00:13:52,250 --> 00:13:56,930 As you inhale, let the breath be full and wide, 249 00:13:56,930 --> 00:13:59,940 like moving into all four sides of your torso 250 00:13:59,940 --> 00:14:03,263 and then let the exhale be slow and long. 251 00:14:04,490 --> 00:14:06,825 Melting your heart to the earth. 252 00:14:13,040 --> 00:14:14,030 Beautiful. 253 00:14:14,030 --> 00:14:17,120 Press into your fingertips nice and slow, no need to rush. 254 00:14:17,120 --> 00:14:20,490 We're gonna draw the navel up, that helps lift the spine. 255 00:14:20,490 --> 00:14:23,040 We're gonna come all the way back up to all fours, 256 00:14:23,040 --> 00:14:24,520 curl the toes under 257 00:14:25,440 --> 00:14:29,423 and send the hips up high and back for Downward Facing Dog. 258 00:14:30,850 --> 00:14:34,520 So there is the invitation to kind of lovingly 259 00:14:34,520 --> 00:14:37,240 just forget what you think you know about yoga 260 00:14:37,240 --> 00:14:41,990 and really enter in this practice and these shapes 261 00:14:41,990 --> 00:14:45,350 with a willingness to kind of experience things 262 00:14:45,350 --> 00:14:46,720 in a new way. 263 00:14:46,720 --> 00:14:51,750 That's really what a detox and a reset is all about. 264 00:14:51,750 --> 00:14:54,280 What we're looking for, what we're craving. 265 00:14:54,280 --> 00:14:58,270 So can we put that into consideration, 266 00:14:58,270 --> 00:15:02,420 put that into play throughout this practice 267 00:15:02,420 --> 00:15:04,769 and then see what the ripple effect 268 00:15:04,769 --> 00:15:06,957 may or may not be? 269 00:15:07,900 --> 00:15:10,300 Taking a moment to pedal out through the feet, 270 00:15:10,300 --> 00:15:13,130 feeling that stretch, that connection 271 00:15:13,130 --> 00:15:16,240 through the fascia of the foot, the achilles, 272 00:15:16,240 --> 00:15:20,790 the calves, all the way up through the thighs, 273 00:15:20,790 --> 00:15:24,023 the hamstrings, the quads, the IT band. 274 00:15:25,040 --> 00:15:28,223 Drawing energy up from the arches through the ankles, 275 00:15:28,223 --> 00:15:29,610 through the inner thighs, 276 00:15:29,610 --> 00:15:32,080 and then finally find stillness here 277 00:15:32,080 --> 00:15:35,030 as you really peel your hip creases up, 278 00:15:35,030 --> 00:15:37,523 shine your sits bones, 279 00:15:39,050 --> 00:15:41,600 shine your bum up to the sky 280 00:15:42,530 --> 00:15:44,670 and close your eyes for just a moment, 281 00:15:44,670 --> 00:15:48,343 maybe drawing the navel in to support the low back. 282 00:15:50,050 --> 00:15:52,080 Then take a deep breath in. 283 00:15:53,530 --> 00:15:56,010 And exhale to release. 284 00:15:56,010 --> 00:15:57,780 Bend the knees generously, 285 00:15:57,780 --> 00:16:00,080 carve a line with your nose to look forward 286 00:16:00,080 --> 00:16:04,350 and walk or step or hop your way to the top. 287 00:16:04,350 --> 00:16:06,943 Feet hip width apart, toes pointing forward. 288 00:16:08,410 --> 00:16:09,650 Grab your elbows, 289 00:16:09,650 --> 00:16:12,410 bend your knees and begin to rock a little side to side 290 00:16:12,410 --> 00:16:14,220 nice and slow. 291 00:16:14,220 --> 00:16:15,870 Feel this nice connection 292 00:16:15,870 --> 00:16:17,883 through all four corners of your feet. 293 00:16:19,290 --> 00:16:22,030 If there was any doubt that this was the practice 294 00:16:22,030 --> 00:16:26,708 for you today, maybe let that go here, you're already in it. 295 00:16:26,708 --> 00:16:31,170 Let's be in it to win it together whatever happens. 296 00:16:31,170 --> 00:16:32,950 Take a deep breath in. 297 00:16:32,950 --> 00:16:34,970 Benji just took a deep breath in with us 298 00:16:34,970 --> 00:16:39,090 and then exhale, release the arms. Again, let everything go. 299 00:16:39,090 --> 00:16:41,230 Drop your hips down in space, 300 00:16:41,230 --> 00:16:43,290 feel the strength in your legs, 301 00:16:43,290 --> 00:16:45,280 this grounding through the feet as you begin to 302 00:16:45,280 --> 00:16:47,523 slowly roll it up to stand. 303 00:16:55,660 --> 00:16:59,030 Crown of the head reaches up nice and tall 304 00:16:59,030 --> 00:17:02,300 as you come to standing here. 305 00:17:02,300 --> 00:17:05,460 For me, I know this might sound silly to some of you, 306 00:17:05,460 --> 00:17:08,350 but for me, that transition is so empowering 307 00:17:08,350 --> 00:17:13,210 or it can be so life-giving, it can be a real reset moment. 308 00:17:13,210 --> 00:17:14,640 You know, it's small, but mighty. 309 00:17:14,640 --> 00:17:15,810 So take advantage of it. 310 00:17:15,810 --> 00:17:17,390 No worries if you missed it that time, 311 00:17:17,390 --> 00:17:19,140 but we'll do it again. 312 00:17:19,140 --> 00:17:21,550 So here we are, Mountain Pose. 313 00:17:21,550 --> 00:17:22,680 On your next breath in, 314 00:17:22,680 --> 00:17:24,930 you're gonna draw the shoulders up to the ears, 315 00:17:24,930 --> 00:17:26,420 big breath in and then exhale 316 00:17:26,420 --> 00:17:29,050 take them around and back and down. 317 00:17:29,050 --> 00:17:30,950 Big release. Good, inhale. 318 00:17:30,950 --> 00:17:33,270 Squeeze the shoulders up to the ears. 319 00:17:33,270 --> 00:17:36,640 And exhale around, back and down. 320 00:17:36,640 --> 00:17:39,142 One more time with the sound of your breath. 321 00:17:43,830 --> 00:17:47,223 Good, spread the fingertips, inhale, reach for the sky. 322 00:17:48,390 --> 00:17:52,050 Grab the left wrist with the right hand 323 00:17:52,050 --> 00:17:54,410 and nice and easy, we're gonna think up and over 324 00:17:54,410 --> 00:17:56,473 as you tilt towards the right. 325 00:17:57,540 --> 00:17:59,300 So a nice side body stretch here. 326 00:17:59,300 --> 00:18:02,030 Feel that connection first through your left heel 327 00:18:02,030 --> 00:18:04,623 by lifting your left toes just a bit. 328 00:18:05,720 --> 00:18:06,860 Good, then now switch it. 329 00:18:06,860 --> 00:18:10,650 Lift your left heel, drag your left toes behind you 330 00:18:10,650 --> 00:18:12,930 and we're gonna come into a little curtsy stretch here. 331 00:18:12,930 --> 00:18:16,390 So think about turning your abdominals on, 332 00:18:16,390 --> 00:18:19,720 engaging your abdominals rather, a little bit here. 333 00:18:19,720 --> 00:18:21,253 Turning your abdominals on? 334 00:18:22,100 --> 00:18:22,933 Why not? 335 00:18:22,933 --> 00:18:25,960 Okay, and then release and we'll switch to the other side. 336 00:18:25,960 --> 00:18:29,410 Reach the fingertips up, grab the right wrist, 337 00:18:29,410 --> 00:18:30,710 think up and over. 338 00:18:30,710 --> 00:18:32,480 So keeping that left side body long 339 00:18:32,480 --> 00:18:34,950 as you find that stretch. 340 00:18:34,950 --> 00:18:37,220 Lift the left, the right toes just a bit. 341 00:18:37,220 --> 00:18:38,880 Dig into your right heel. 342 00:18:38,880 --> 00:18:42,450 Feel that connection from right shoulder to right heel. 343 00:18:42,450 --> 00:18:46,170 Good, then switch it with the right heel this time, 344 00:18:46,170 --> 00:18:48,900 come onto your right toes and then drag those toes 345 00:18:48,900 --> 00:18:51,670 behind you and around and back, 346 00:18:51,670 --> 00:18:55,250 finding that curtsy stretch here on the other side. 347 00:18:55,250 --> 00:18:57,041 Knit the low ribs in. 348 00:18:58,640 --> 00:19:01,058 Engage the abdominal wall. 349 00:19:02,410 --> 00:19:04,550 And then slowly release. 350 00:19:04,550 --> 00:19:06,615 Come back to Mountain pose, 351 00:19:06,615 --> 00:19:09,340 turn your gaze to look at the screen, 352 00:19:09,340 --> 00:19:11,150 and of course now he's stopped. 353 00:19:11,150 --> 00:19:12,640 Okay, he was running, 354 00:19:12,640 --> 00:19:15,270 he was doing a little jog in his sleep. 355 00:19:15,270 --> 00:19:16,510 Okay, back to the practice. 356 00:19:16,510 --> 00:19:19,770 Here we go, inhale, reaching fingertips up high. 357 00:19:19,770 --> 00:19:21,410 This time, wiggle your fingertips 358 00:19:21,410 --> 00:19:24,463 as you slowly melt down into Forward Fold. 359 00:19:25,600 --> 00:19:28,930 Bend your knees generously, tuck your chin to your chest 360 00:19:28,930 --> 00:19:31,040 and just feel that length in the low back, 361 00:19:31,040 --> 00:19:32,615 take a deep breath in. 362 00:19:33,860 --> 00:19:36,280 Exhale, fingertips come to the mat 363 00:19:36,280 --> 00:19:38,630 and we're gonna step just the right toes back, 364 00:19:38,630 --> 00:19:40,984 lower the right knee to the ground. 365 00:19:42,070 --> 00:19:43,960 Loop the shoulders forward, up and back 366 00:19:43,960 --> 00:19:46,280 and let that be what lifts your heart up. 367 00:19:46,280 --> 00:19:47,590 Interlace the fingertips, 368 00:19:47,590 --> 00:19:50,368 take them to the top of the left thigh. 369 00:19:52,300 --> 00:19:54,190 Beautiful. 370 00:19:54,190 --> 00:19:55,790 Toes are pointing forward. 371 00:19:55,790 --> 00:19:59,610 Check to make sure you can see your front left big toe 372 00:19:59,610 --> 00:20:01,640 so that front knee is over the front ankle. 373 00:20:01,640 --> 00:20:03,530 And then notice if you're just kind of dumping 374 00:20:03,530 --> 00:20:04,653 into this stretch here. 375 00:20:04,653 --> 00:20:07,070 See if you can find that lift up from the pelvic floor. 376 00:20:07,070 --> 00:20:10,180 So you might even back up out of it a little bit. 377 00:20:10,180 --> 00:20:13,320 Keep the hands where they are or bring them here, 378 00:20:13,320 --> 00:20:15,809 palm to palm at the chest, at the heart. 379 00:20:16,790 --> 00:20:20,450 Lift your sternum, your chest up to your thumbs. 380 00:20:20,450 --> 00:20:22,400 Inhale in deeply. 381 00:20:22,400 --> 00:20:25,800 And then exhale, release, fingertips come to the ground. 382 00:20:25,800 --> 00:20:28,270 And we're gonna lift the right knee up 383 00:20:28,270 --> 00:20:30,630 and then check it out, inhale in, exhale, 384 00:20:30,630 --> 00:20:34,285 you're gonna switch the legs with a little hop switch. 385 00:20:34,285 --> 00:20:38,130 Woo! And then lower the left knee down, 386 00:20:38,130 --> 00:20:39,430 interlace the fingertips, 387 00:20:39,430 --> 00:20:42,673 bring them to the top of the right thigh. 388 00:20:43,720 --> 00:20:45,900 Pull the right hip crease back and same thing, 389 00:20:45,900 --> 00:20:49,110 just kind of engaging the lower body here, 390 00:20:49,110 --> 00:20:52,574 growing tall through the upper body. 391 00:20:54,220 --> 00:20:56,030 Finding that pelvic floor lift. 392 00:20:56,030 --> 00:20:58,150 You might need to press into your front foot 393 00:20:58,150 --> 00:21:00,157 to come out of the posture a bit. 394 00:21:03,890 --> 00:21:07,419 Waking up the hips, the psoas. 395 00:21:08,350 --> 00:21:10,580 Squeeze the inner thighs just a bit together 396 00:21:10,580 --> 00:21:12,600 and then bring the palms together. 397 00:21:12,600 --> 00:21:14,550 Your heart space. 398 00:21:14,550 --> 00:21:17,510 Lift the chest up to the thumbs, take a deep breath in. 399 00:21:18,720 --> 00:21:20,443 And a long breath out. 400 00:21:22,140 --> 00:21:24,276 And a deep breath in. 401 00:21:24,276 --> 00:21:26,920 And then exhale to release. 402 00:21:26,920 --> 00:21:30,040 Alright, this time we'll lift the left knee up 403 00:21:30,040 --> 00:21:33,192 and then step the right toes back into a Plank. 404 00:21:34,170 --> 00:21:35,570 We're on the palms here 405 00:21:35,570 --> 00:21:38,670 with fingers slightly turned out externally. 406 00:21:38,670 --> 00:21:42,280 Here we go, we're gonna drop the right knee and then lift. 407 00:21:42,280 --> 00:21:45,150 Left knee and then lift. 408 00:21:45,150 --> 00:21:47,200 Right knee 409 00:21:47,200 --> 00:21:48,400 and left knee. 410 00:21:48,400 --> 00:21:50,910 Keep it going nice and slow. 411 00:21:50,910 --> 00:21:52,693 Neck is nice and long. 412 00:21:53,650 --> 00:21:55,763 Crown of the head reaching forward. 413 00:21:56,690 --> 00:21:58,670 Do one more on each side, you've got this. 414 00:21:58,670 --> 00:22:01,960 Hello abdominals. 415 00:22:01,960 --> 00:22:05,350 Good, and then slowly lower to both knees. 416 00:22:05,350 --> 00:22:08,330 Squeeze the elbows into the side body as you lower down 417 00:22:08,330 --> 00:22:10,510 to your chest and chin. 418 00:22:10,510 --> 00:22:11,930 Excuse me Benji. 419 00:22:11,930 --> 00:22:13,740 And then (laughs) 420 00:22:13,740 --> 00:22:15,900 press into the tops of your feet, 421 00:22:15,900 --> 00:22:19,060 slide the hands back in line with the rib cage 422 00:22:19,060 --> 00:22:21,380 and a beautiful mindful Cobra here. 423 00:22:21,380 --> 00:22:24,380 So keep it nice and low 424 00:22:25,400 --> 00:22:26,270 and you can peek at me, 425 00:22:26,270 --> 00:22:28,700 I'm finding a little soft swaying motion here. 426 00:22:28,700 --> 00:22:32,720 From the waist down, I'm pretty much glued. 427 00:22:32,720 --> 00:22:35,230 So I'm keeping my pubic bone pressing into the earth, 428 00:22:35,230 --> 00:22:38,680 hips evenly pressing down into the earth, 429 00:22:38,680 --> 00:22:39,560 tops of the feet, 430 00:22:39,560 --> 00:22:41,810 but I'm finding a little swaying motion. 431 00:22:41,810 --> 00:22:43,903 Soft and easy, don't overdo this. 432 00:22:44,750 --> 00:22:46,160 Left to right. 433 00:22:46,160 --> 00:22:47,210 Good, now bring it to center. 434 00:22:47,210 --> 00:22:48,870 Now we're gonna go up and down. 435 00:22:48,870 --> 00:22:51,160 So a little wave lifts you up 436 00:22:51,160 --> 00:22:52,691 and the exhale brings you down. 437 00:22:52,691 --> 00:22:55,341 Little wave lifts you up 438 00:22:55,341 --> 00:22:58,500 and exhale to come down, and one more time, 439 00:22:58,500 --> 00:23:00,086 little wave, catch it. 440 00:23:01,090 --> 00:23:03,000 And exhale to release. 441 00:23:03,000 --> 00:23:05,210 Beautiful, curl the toes under, inhale in, 442 00:23:05,210 --> 00:23:08,321 exhale like a rocket ship, press up to Plank. 443 00:23:09,450 --> 00:23:12,133 Quietly whisper to yourself, "I am strong." 444 00:23:13,270 --> 00:23:14,670 I am strong. 445 00:23:14,670 --> 00:23:17,730 Hips up high and back and Downward Facing Dog. 446 00:23:17,730 --> 00:23:19,253 Inhale in deeply. 447 00:23:20,130 --> 00:23:23,540 Exhale, full release, whatever that means to you. 448 00:23:25,420 --> 00:23:28,740 Inhale to carve a line with your nose to look forward. 449 00:23:28,740 --> 00:23:31,903 And exhale to make your way to the top. 450 00:23:32,950 --> 00:23:36,210 This time, let's try feet together, really together. 451 00:23:36,210 --> 00:23:38,520 If that doesn't feel stable enough, 452 00:23:38,520 --> 00:23:41,070 then you can go back to the hip width apart. 453 00:23:41,070 --> 00:23:43,890 Everyone toes pointing forward, here we go. 454 00:23:43,890 --> 00:23:47,240 Bend the knees generously, drop your hips down in space 455 00:23:47,240 --> 00:23:49,730 and start to roll it up nice and slow, 456 00:23:49,730 --> 00:23:52,105 stacking it up through the spine. 457 00:23:54,040 --> 00:23:58,443 We rise up together strong, spread the fingertips. 458 00:23:59,935 --> 00:24:02,328 Feel this moment. 459 00:24:03,988 --> 00:24:08,408 Just a matter of sharpening your awareness. 460 00:24:12,010 --> 00:24:13,060 And then let it go, cool. 461 00:24:13,060 --> 00:24:15,950 Fingertips go down to come up, big inhale to stretch, 462 00:24:15,950 --> 00:24:19,710 reach for the sky. Exhale, rain the fingers down again, 463 00:24:19,710 --> 00:24:20,868 bend the knees. 464 00:24:21,640 --> 00:24:24,520 Good. This time step the left toes back first, 465 00:24:24,520 --> 00:24:26,420 left toes back first, 466 00:24:26,420 --> 00:24:28,440 lower the left knee down. 467 00:24:28,440 --> 00:24:31,710 Inhale, sweep the fingertips all the way up and over, 468 00:24:31,710 --> 00:24:34,480 grab the left wrist with the right hand 469 00:24:34,480 --> 00:24:37,660 and up and over as we lean into this lunge just a bit, 470 00:24:37,660 --> 00:24:40,963 squeezing the inner thighs towards the center. 471 00:24:42,310 --> 00:24:45,550 Good, inhale to lift the chin, maybe look up. 472 00:24:45,550 --> 00:24:48,080 And then exhale to release it down. 473 00:24:48,080 --> 00:24:49,700 Pull the right hip crease back now, 474 00:24:49,700 --> 00:24:51,894 straighten the front leg. 475 00:24:52,920 --> 00:24:56,010 So we're trying to make both 476 00:24:56,010 --> 00:24:59,470 side body here nice and long. 477 00:24:59,470 --> 00:25:01,850 Really all four sides of the torso nice and long. 478 00:25:01,850 --> 00:25:05,075 Flex your right toes towards your face. 479 00:25:07,700 --> 00:25:10,080 Big stretch, big breath, inhale in. 480 00:25:11,310 --> 00:25:14,500 And exhale, rolling through that right foot. 481 00:25:14,500 --> 00:25:16,570 Lift the left knee up, 482 00:25:16,570 --> 00:25:19,210 left hand or fingertips to the earth 483 00:25:19,210 --> 00:25:20,880 as you take a twist here, 484 00:25:20,880 --> 00:25:23,560 right fingertips reach all the way up towards the sky. 485 00:25:23,560 --> 00:25:24,800 Big breath in. 486 00:25:24,800 --> 00:25:27,050 Keep squeezing your right knee back into center. 487 00:25:27,050 --> 00:25:29,860 So if it's come out, go ahead and squeeze it back in. 488 00:25:29,860 --> 00:25:33,550 Good, and then exhale to release the right fingertips down. 489 00:25:33,550 --> 00:25:36,120 And here we go again, come onto your fingertips, 490 00:25:36,120 --> 00:25:37,460 find a little playfulness here. 491 00:25:37,460 --> 00:25:40,744 We're gonna inhale in, exhale, switch the legs. 492 00:25:42,110 --> 00:25:44,540 Lower the right knee to the earth (chuckles). 493 00:25:44,540 --> 00:25:48,660 And of course, these moments are built to humble us too. 494 00:25:48,660 --> 00:25:51,140 The practice of humility on the yoga mat is 495 00:25:52,240 --> 00:25:53,630 one of the most valuable things 496 00:25:53,630 --> 00:25:56,960 I think I've found in asana practice. 497 00:25:56,960 --> 00:25:59,854 Here we go, sweep the arms up and overhead. 498 00:26:01,610 --> 00:26:03,690 Grab the right wrist, think up and over, 499 00:26:03,690 --> 00:26:07,020 support your low back by turning on those abs. 500 00:26:07,020 --> 00:26:09,460 Quote, Adriene Mishler. 501 00:26:12,160 --> 00:26:13,980 Good, lift the chin. 502 00:26:13,980 --> 00:26:16,962 Maybe look up, breathe here, make sure you're breathing. 503 00:26:18,310 --> 00:26:21,333 And then exhale, soft fingers here as you release. 504 00:26:22,190 --> 00:26:23,360 Good, straighten the front leg, 505 00:26:23,360 --> 00:26:25,840 pull the left hip crease back this time. 506 00:26:25,840 --> 00:26:27,580 Flex your left toes towards your face, 507 00:26:27,580 --> 00:26:29,367 slight bend in the left knee. 508 00:26:30,690 --> 00:26:34,160 So you are obviously in charge 509 00:26:34,160 --> 00:26:37,147 but if you're all the way back on your right 510 00:26:37,147 --> 00:26:39,790 (laughs) heel, maybe lift that hip up 511 00:26:39,790 --> 00:26:42,532 so it's right over the right knee. 512 00:26:46,601 --> 00:26:48,190 Breathing deep. 513 00:26:50,400 --> 00:26:52,210 Inhale in. 514 00:26:52,210 --> 00:26:54,683 Exhale, to roll through the left foot. 515 00:26:55,520 --> 00:26:56,910 Lift the right knee up. 516 00:26:56,910 --> 00:26:59,180 Here we go, big twist. 517 00:26:59,180 --> 00:27:00,273 When you're ready, inhale, 518 00:27:00,273 --> 00:27:03,360 left fingertips up towards the sky. 519 00:27:03,360 --> 00:27:04,983 Reach, reach, reach. 520 00:27:05,830 --> 00:27:09,780 And exhale, full release, we bring it back down. 521 00:27:09,780 --> 00:27:12,170 Plant the palms, step it to a Plank. 522 00:27:12,170 --> 00:27:14,740 Okay, now we're gonna step the right toes 523 00:27:14,740 --> 00:27:17,030 to touch just off the yoga mat to the right 524 00:27:17,030 --> 00:27:18,460 and then bring them back. 525 00:27:18,460 --> 00:27:21,910 And then the left toes to touch just off to the left. 526 00:27:21,910 --> 00:27:24,230 Your mind's gonna want to give up first here. 527 00:27:24,230 --> 00:27:26,650 So focus on all of your beautiful muscles 528 00:27:26,650 --> 00:27:29,973 that are coming to the party here, getting stronger. 529 00:27:33,200 --> 00:27:35,700 You can pick your pace here nice and slow, 530 00:27:35,700 --> 00:27:37,170 or if you need a little more, 531 00:27:37,170 --> 00:27:39,150 you can turn it into a little hop, 532 00:27:39,150 --> 00:27:42,350 both toes moving out and in at the same time. 533 00:27:42,350 --> 00:27:46,480 Wherever you are, let's do this one more time 534 00:27:48,600 --> 00:27:51,770 to each side and then slowly lower the knees, 535 00:27:51,770 --> 00:27:53,930 lower the chest, lower the chin, 536 00:27:53,930 --> 00:27:55,723 drag the hands in line with the ribs. 537 00:27:55,723 --> 00:27:58,370 Inhale for Cobra. 538 00:27:58,370 --> 00:28:00,900 And exhale to release, great job. 539 00:28:00,900 --> 00:28:03,900 Curl the toes under, lift back up to your Plank 540 00:28:03,900 --> 00:28:06,780 and then send the hips up high and back 541 00:28:06,780 --> 00:28:08,860 for Downward Facing Dog. 542 00:28:08,860 --> 00:28:11,720 Inhale in through the nose. 543 00:28:11,720 --> 00:28:13,603 And exhale out through the mouth. 544 00:28:14,480 --> 00:28:16,565 Again, inhale in through the nose. 545 00:28:17,990 --> 00:28:20,537 And release out through the mouth. 546 00:28:21,900 --> 00:28:24,450 Inhale to bend the knees and look forward. 547 00:28:24,450 --> 00:28:27,603 Exhale to make your way to the top, feet together. 548 00:28:28,790 --> 00:28:32,260 Great, bring your thumbs to your hip creases now. 549 00:28:32,260 --> 00:28:34,280 Bend your knees and send your hips back 550 00:28:34,280 --> 00:28:36,160 then release the thumbs down. 551 00:28:36,160 --> 00:28:39,270 Fingertips reach forward, up and back for Chair Pose, 552 00:28:39,270 --> 00:28:41,060 nice and strong. 553 00:28:41,060 --> 00:28:42,950 Inhale in deeply here. 554 00:28:42,950 --> 00:28:46,200 Exhale to release everything, Forward Fold. 555 00:28:46,200 --> 00:28:49,260 Bend your knees again, draw your navel up 556 00:28:49,260 --> 00:28:52,352 and slow roll up to Mountain. 557 00:28:54,040 --> 00:28:57,440 Lots of spinal flexion in this practice. 558 00:28:57,440 --> 00:28:59,513 Take advantage of it. 559 00:29:00,460 --> 00:29:03,310 Good, interlace the fingertips behind your tail, 560 00:29:03,310 --> 00:29:06,260 knuckles draw down as you open up through the chest, 561 00:29:06,260 --> 00:29:07,547 the pecs. 562 00:29:08,720 --> 00:29:11,760 Turn your gaze to one side, any side, 563 00:29:11,760 --> 00:29:13,392 draw the knuckles down. 564 00:29:14,460 --> 00:29:17,356 And then through center and to the other side. 565 00:29:21,840 --> 00:29:23,880 And then back to center, release the bind, 566 00:29:23,880 --> 00:29:26,150 inhale, catch a wave, reach up. 567 00:29:26,150 --> 00:29:28,303 Exhale, wiggle the fingertips, 568 00:29:28,303 --> 00:29:30,680 melt it all the way down. 569 00:29:30,680 --> 00:29:31,373 Good. 570 00:29:31,373 --> 00:29:35,740 From here, we're gonna bend the knees, drop the hips back, 571 00:29:35,740 --> 00:29:39,597 send the fingertips forward, Utkatasana. 572 00:29:41,690 --> 00:29:44,550 Now here, we squeeze the legs together, 573 00:29:44,550 --> 00:29:47,300 we send the hips back, palms are gonna come together 574 00:29:47,300 --> 00:29:48,690 and we're gonna think up and over 575 00:29:48,690 --> 00:29:51,420 as we bring the outer edge of the right elbow 576 00:29:51,420 --> 00:29:55,171 to the outer edge of the left thigh. 577 00:29:56,330 --> 00:29:59,040 So we're in a twist here in Chair, 578 00:29:59,040 --> 00:30:02,060 squeezing the legs together. 579 00:30:02,060 --> 00:30:03,510 Inhale in. 580 00:30:03,510 --> 00:30:04,826 Exhale. Listen carefully, 581 00:30:04,826 --> 00:30:07,930 you're gonna shift your weight to your left foot 582 00:30:07,930 --> 00:30:09,912 by lifting your right heel. 583 00:30:11,750 --> 00:30:14,240 Bus stop one, breathe deep, 584 00:30:14,240 --> 00:30:15,460 then nice and slow, 585 00:30:15,460 --> 00:30:17,350 we're gonna either drag the right toes 586 00:30:17,350 --> 00:30:22,170 or lift the right toes up and step it back into a lunge. 587 00:30:22,170 --> 00:30:24,520 So now you're in a revolved lunge, 588 00:30:24,520 --> 00:30:27,420 spiraling the heart up towards the sky. 589 00:30:27,420 --> 00:30:30,780 Breathe deep, and if you need to do any re-situation, 590 00:30:30,780 --> 00:30:32,720 anything at all to get here, 591 00:30:32,720 --> 00:30:36,560 maybe even return back to this nice open twist, 592 00:30:36,560 --> 00:30:41,873 building, making your way toward this shape another day. 593 00:30:43,410 --> 00:30:45,560 Everyone really lift the back knee, 594 00:30:45,560 --> 00:30:47,240 pull the left hip crease back, 595 00:30:47,240 --> 00:30:49,810 breathe into your belly, inhale. 596 00:30:49,810 --> 00:30:51,407 Stay for the exhale. 597 00:30:52,670 --> 00:30:53,503 Nice. 598 00:30:53,503 --> 00:30:56,690 From here, plant the palms, step the left toes back, 599 00:30:56,690 --> 00:30:59,470 lower all the way to the belly or halfway 600 00:30:59,470 --> 00:31:02,060 for Upward Facing Dog 601 00:31:02,060 --> 00:31:03,172 or Cobra. 602 00:31:03,960 --> 00:31:06,560 Take a deep breath in wherever you are. 603 00:31:06,560 --> 00:31:10,393 And exhale make your way to Downward Facing Dog. 604 00:31:11,900 --> 00:31:14,410 Inhale in through the nose. 605 00:31:14,410 --> 00:31:16,177 Exhale, sigh it out. 606 00:31:17,517 --> 00:31:20,300 Bend the knees, inhale, look forward. 607 00:31:20,300 --> 00:31:22,490 Exhale to make your way to the top. 608 00:31:22,490 --> 00:31:23,692 Feet together. 609 00:31:24,710 --> 00:31:28,310 Bend the knees, squeeze the legs, inhale for Chair. 610 00:31:28,310 --> 00:31:30,095 Fingertips reach forward. 611 00:31:30,980 --> 00:31:34,070 Shoulder blades draw together and down 612 00:31:34,070 --> 00:31:36,120 towards the waistline. 613 00:31:36,120 --> 00:31:39,120 Here we go, palms come together, inhale in. 614 00:31:39,120 --> 00:31:40,840 Exhale to the other side, 615 00:31:40,840 --> 00:31:44,430 left elbow to the outer edge of the right thigh. 616 00:31:44,430 --> 00:31:47,005 Press the palms together, drop the hips low. 617 00:31:48,360 --> 00:31:51,723 Breath, spiral your heart up towards the heavens. 618 00:31:52,850 --> 00:31:54,770 You got this, nice and slow. 619 00:31:54,770 --> 00:31:55,950 Meet your appropriate edge. 620 00:31:55,950 --> 00:32:00,430 We begin to lift the left foot, the left heel, excuse me 621 00:32:00,430 --> 00:32:04,890 as you press your weight evenly throughout the right foot. 622 00:32:04,890 --> 00:32:08,420 Then you can drag the left toes or lift the left toes up 623 00:32:08,420 --> 00:32:13,053 and step it back for your Revolved Twist. 624 00:32:15,270 --> 00:32:20,210 So a reset does not happen overnight. 625 00:32:20,210 --> 00:32:23,720 It is a process, it is a practice. 626 00:32:23,720 --> 00:32:26,140 Just like awakening to your true nature. 627 00:32:26,140 --> 00:32:28,821 It's all a process, it doesn't happen overnight. 628 00:32:30,880 --> 00:32:33,013 Wherever you are, breathe into your belly. 629 00:32:34,410 --> 00:32:37,450 Breathe into your chest and then stay for the exhale. 630 00:32:39,640 --> 00:32:42,860 Good, then slowly unravel, come back. 631 00:32:42,860 --> 00:32:46,500 We'll plant the palms, step the right toes back. 632 00:32:46,500 --> 00:32:48,680 Inhale, look forward, shift forward. 633 00:32:48,680 --> 00:32:50,660 Exhale, squeeze the elbows in, 634 00:32:50,660 --> 00:32:54,220 slowly lower down to the belly or halfway, 635 00:32:54,220 --> 00:32:56,943 inhale Upward Facing Dog or Cobra. 636 00:32:58,120 --> 00:33:00,713 Exhale, Downward Facing Dog. 637 00:33:01,570 --> 00:33:04,529 Nice cleansing breath here. 638 00:33:04,529 --> 00:33:07,712 Inhale in deeply through the nose. 639 00:33:07,712 --> 00:33:10,314 And exhale out through the mouth. 640 00:33:11,490 --> 00:33:14,036 One more on your own, you guide it. 641 00:33:19,820 --> 00:33:23,653 And then slowly allow the knees to kiss the mat. 642 00:33:24,670 --> 00:33:28,490 Press into the tops of your feet, so uncurl the toes here. 643 00:33:28,490 --> 00:33:32,210 Press into both palms evenly as you lift the right knee up. 644 00:33:32,210 --> 00:33:35,640 You're just gonna take it for a big circle one way. 645 00:33:36,970 --> 00:33:38,584 And then the other. 646 00:33:40,304 --> 00:33:43,480 And then bring it back down and same thing on the left side. 647 00:33:43,480 --> 00:33:44,804 One way. 648 00:33:45,930 --> 00:33:47,632 And then the other. 649 00:33:48,400 --> 00:33:50,510 Sweet, now both knees to the earth, 650 00:33:50,510 --> 00:33:53,280 We're gonna shift the feet to one side, any side, 651 00:33:53,280 --> 00:33:55,231 come to a seat. 652 00:33:56,140 --> 00:33:57,963 Send your legs out in front. 653 00:33:59,140 --> 00:34:01,420 Good, bring the left knee up, 654 00:34:01,420 --> 00:34:03,770 hook your right elbow on the left knee, 655 00:34:03,770 --> 00:34:05,850 left fingertips behind. 656 00:34:05,850 --> 00:34:07,620 Again, inhale. 657 00:34:07,620 --> 00:34:12,240 Think full beautiful buoyant breath and exhale. 658 00:34:12,240 --> 00:34:15,340 opportunity to release as you twist here. 659 00:34:15,340 --> 00:34:17,020 Right foot is active, 660 00:34:17,020 --> 00:34:19,950 flexing the right toes up towards the sky. 661 00:34:19,950 --> 00:34:23,513 Now close your eyes and really feel your breath here. 662 00:34:24,570 --> 00:34:26,720 That expansion as you breathe in. 663 00:34:27,580 --> 00:34:30,123 And that contraction as you let go. 664 00:34:32,388 --> 00:34:33,930 Inhale, 665 00:34:33,930 --> 00:34:35,793 create space. 666 00:34:36,950 --> 00:34:38,177 Exhale, 667 00:34:39,410 --> 00:34:42,108 make space, more space, make room 668 00:34:42,950 --> 00:34:44,616 for the next inhale. 669 00:34:51,290 --> 00:34:54,060 Beautiful. Release, we'll switch to the other side. 670 00:34:54,060 --> 00:34:56,340 Hug the right knee up, hook the left elbow, 671 00:34:56,340 --> 00:34:58,760 right fingertips behind. 672 00:34:58,760 --> 00:35:02,080 And inhale to lengthen through the crown. 673 00:35:03,090 --> 00:35:06,990 And exhale to journey into the twist. 674 00:35:06,990 --> 00:35:08,470 Now I'm not gonna cue your breaths here 675 00:35:08,470 --> 00:35:12,355 so you can really take the wheel. 676 00:35:30,770 --> 00:35:33,610 And on your next exhale, your next release, 677 00:35:33,610 --> 00:35:35,680 we'll bring it back to center 678 00:35:35,680 --> 00:35:39,343 and come to lie down on our backs. 679 00:35:40,330 --> 00:35:42,413 Hug the knees into the chest. 680 00:35:43,520 --> 00:35:45,680 Now Stirrup Posture on both sides. 681 00:35:45,680 --> 00:35:49,730 So grab the outer edges of your feet or the inner arches 682 00:35:49,730 --> 00:35:52,860 or the ankles, kick the feet up towards the sky, 683 00:35:52,860 --> 00:35:54,940 Happy Baby Pose. 684 00:35:54,940 --> 00:35:57,250 And you really want to lengthen your tailbone here 685 00:35:57,250 --> 00:36:00,930 so you feel that connection, the sacrum on the earth. 686 00:36:00,930 --> 00:36:03,460 Lift the soles of your feet up towards the sky 687 00:36:03,460 --> 00:36:07,794 as you draw your shoulders and the elbows down. 688 00:36:09,910 --> 00:36:13,716 Find any soft easy movement here that feels good. 689 00:36:17,320 --> 00:36:21,310 And then slowly release the feet to the ground 690 00:36:21,310 --> 00:36:25,643 and come to lie with your limbs 691 00:36:25,643 --> 00:36:28,620 extended out long. 692 00:36:28,620 --> 00:36:30,430 Turn the palms face up 693 00:36:30,430 --> 00:36:33,331 as we symbolize kind of this 694 00:36:34,792 --> 00:36:37,218 open hand, this open mind, 695 00:36:37,218 --> 00:36:41,549 this open and awakened heart for 696 00:36:43,970 --> 00:36:46,690 whatever reveals itself. 697 00:36:46,690 --> 00:36:47,910 So 698 00:36:50,370 --> 00:36:53,752 making some space for the new wave. 699 00:36:59,910 --> 00:37:04,170 But also being brave and curious and aware enough 700 00:37:04,170 --> 00:37:07,110 to be able to see and to look and to see 701 00:37:07,110 --> 00:37:09,720 to find the things that are kind of agitating us 702 00:37:09,720 --> 00:37:11,932 or keeping us from 703 00:37:11,932 --> 00:37:14,847 being aligned with 704 00:37:16,040 --> 00:37:17,658 our true nature. 705 00:37:19,460 --> 00:37:23,518 The things that might be distracting us 706 00:37:24,480 --> 00:37:28,242 or holding us back, agitating us from 707 00:37:29,942 --> 00:37:31,305 embodying 708 00:37:33,870 --> 00:37:35,365 our best. 709 00:37:43,610 --> 00:37:45,170 Close your eyes if you haven't already 710 00:37:45,170 --> 00:37:49,160 and just allow your body to relax 711 00:37:49,160 --> 00:37:51,934 completely and fully into the earth. 712 00:37:54,010 --> 00:37:55,850 Oftentimes, with the video especially, 713 00:37:55,850 --> 00:37:57,600 we're ready to jump to the next thing, 714 00:37:57,600 --> 00:38:01,610 but just give yourself one more quiet moment here 715 00:38:04,090 --> 00:38:06,314 and allow your body to 716 00:38:07,400 --> 00:38:09,440 get heavy 717 00:38:09,440 --> 00:38:11,991 and your breath to just be 718 00:38:11,991 --> 00:38:15,188 nice and easy, present. 719 00:38:21,580 --> 00:38:24,891 Notice where the earth or your yoga mat 720 00:38:24,891 --> 00:38:27,080 rise up to meet you, 721 00:38:27,080 --> 00:38:31,770 to hold you, and see if in this last tender moment here 722 00:38:31,770 --> 00:38:34,334 you can just relax a little more. 723 00:38:49,070 --> 00:38:52,550 Then begin to gently deepen your breath, 724 00:38:52,550 --> 00:38:56,650 allow that to spark a little movement, 725 00:38:56,650 --> 00:38:59,723 a little joy in the fingers, the toes. 726 00:39:01,180 --> 00:39:03,608 Maybe the tongue and the mouth. 727 00:39:05,000 --> 00:39:09,200 Turn your toes in and out, tick-tocking with the legs. 728 00:39:12,290 --> 00:39:14,500 And then hug your knees up into your chest 729 00:39:14,500 --> 00:39:16,230 and turn to one side, 730 00:39:16,230 --> 00:39:20,730 maybe the side that's facing Benji and I 731 00:39:20,730 --> 00:39:25,170 and we'll just press up here 732 00:39:25,170 --> 00:39:27,370 to a nice comfortable seat, 733 00:39:27,370 --> 00:39:29,800 and we'll draw the hands together and just 734 00:39:29,800 --> 00:39:33,800 seal this practice with one last breath and a connection 735 00:39:35,390 --> 00:39:37,074 first to ourselves, 736 00:39:38,610 --> 00:39:41,575 and second to each other. 737 00:39:45,060 --> 00:39:46,499 Inhale in. 738 00:39:48,350 --> 00:39:53,280 And exhale, invitation to bow the head to the heart here 739 00:39:53,280 --> 00:39:56,850 and whisper any sentiment that resonates with you, 740 00:39:56,850 --> 00:39:59,042 maybe you an "I love you" or 741 00:40:00,710 --> 00:40:04,330 something else like, "I am strong." 742 00:40:04,330 --> 00:40:05,833 "We got this." 743 00:40:06,740 --> 00:40:09,900 I choose, fill in the blank. 744 00:40:09,900 --> 00:40:11,100 Or 745 00:40:11,100 --> 00:40:12,260 Namaste. 746 00:40:13,290 --> 00:40:15,570 Thanks everyone, take good care. 747 00:40:15,570 --> 00:40:16,840 We'll see you next time. 748 00:40:19,373 --> 00:40:23,495 (upbeat music)