1 00:00:00,380 --> 00:00:01,500 - Hello, my darling friends 2 00:00:01,500 --> 00:00:03,070 and welcome to Yoga With Adriene. 3 00:00:03,070 --> 00:00:05,030 I'm Adriene and this is Benji. 4 00:00:05,030 --> 00:00:07,750 And today we have a beautiful practice 5 00:00:07,750 --> 00:00:12,260 to help bring comfort and nourishment into your life. 6 00:00:12,260 --> 00:00:15,994 So hop into something comfy and let's get started. 7 00:00:15,994 --> 00:00:19,802 (upbeat music) 8 00:00:28,980 --> 00:00:33,625 Alright, and we have begun. 9 00:00:33,625 --> 00:00:35,160 Come on down to the ground. 10 00:00:35,160 --> 00:00:39,720 If you were able to bring a blanket or a towel, 11 00:00:39,720 --> 00:00:44,300 go ahead and fold it up so you can sit on it here, 12 00:00:44,300 --> 00:00:45,956 lifting the hips. 13 00:00:46,850 --> 00:00:48,540 And then we're gonna bring the hands together 14 00:00:48,540 --> 00:00:51,550 and just start by rubbing them. 15 00:00:53,460 --> 00:00:56,243 Relax your shoulders here. 16 00:00:58,080 --> 00:01:00,848 As you get settled in and join me, 17 00:01:01,710 --> 00:01:04,250 start to take a deep breath in. 18 00:01:04,250 --> 00:01:06,870 Maybe enjoy a nice long exhale 19 00:01:06,870 --> 00:01:08,640 to really land here in the moment. 20 00:01:08,640 --> 00:01:11,780 The hardest part is showing up, pressing play, 21 00:01:11,780 --> 00:01:13,170 selecting your practice 22 00:01:13,170 --> 00:01:15,130 and you've really done the hardest part. 23 00:01:15,130 --> 00:01:18,342 So this practice is all about 24 00:01:18,342 --> 00:01:20,960 creating some nourishment, 25 00:01:20,960 --> 00:01:23,416 maybe a little bit of comfort. 26 00:01:24,542 --> 00:01:27,760 And we'll begin to pick up the pace here with the hands, 27 00:01:27,760 --> 00:01:32,030 creating some energy, just giving our souls an anchor 28 00:01:33,610 --> 00:01:35,943 or the brain and the mind here. 29 00:01:37,130 --> 00:01:38,860 Great, and then we're gonna take the hands 30 00:01:38,860 --> 00:01:41,390 and bring them right to the chest, 31 00:01:41,390 --> 00:01:44,099 your heart center, if you will. 32 00:01:46,030 --> 00:01:48,087 You can close your eyes. 33 00:01:49,470 --> 00:01:51,840 I invite you to tuck your chin slightly 34 00:01:51,840 --> 00:01:54,300 and maybe just find a gentle, 35 00:01:54,300 --> 00:01:58,823 almost slight reverent bow of the head. 36 00:02:01,350 --> 00:02:04,860 Benji just sighed and landed here 37 00:02:04,860 --> 00:02:09,380 and we are too, landing in this moment. 38 00:02:09,380 --> 00:02:12,313 Whatever you're coming to the mat with today, 39 00:02:15,060 --> 00:02:16,754 I invite you to trust me 40 00:02:17,610 --> 00:02:19,923 and believe me when I say it's okay. 41 00:02:21,710 --> 00:02:24,318 Whatever you're arriving here with, 42 00:02:25,660 --> 00:02:27,217 it's all good. 43 00:02:31,240 --> 00:02:34,353 You don't have to do anything you don't wanna do here. 44 00:02:35,610 --> 00:02:40,308 This is merely an opportunity to 45 00:02:40,308 --> 00:02:44,981 reconnect and to fill your cup. 46 00:02:47,670 --> 00:02:52,580 Allow yourself to be present with whatever feelings 47 00:02:52,580 --> 00:02:56,124 or sensations you may experience today. 48 00:02:59,550 --> 00:03:03,425 And just remember above all, 49 00:03:04,136 --> 00:03:06,030 the breath comes first. 50 00:03:06,030 --> 00:03:10,094 So if all you do is sit here quietly and breathe, 51 00:03:12,050 --> 00:03:15,616 that will be your comfort, your nourishment for today. 52 00:03:24,520 --> 00:03:28,058 Once again, allow the shoulders to relax. 53 00:03:30,320 --> 00:03:31,970 And if you're kind of holding 54 00:03:31,970 --> 00:03:34,613 or gripping in any part of the body, 55 00:03:36,090 --> 00:03:38,357 physically or even just a sensation, 56 00:03:38,357 --> 00:03:41,357 kind of energetically, see if you can soften. 57 00:03:47,130 --> 00:03:49,583 And now start to notice your breath. 58 00:03:55,070 --> 00:03:58,910 And when you're ready, release the hands to the knee caps 59 00:03:58,910 --> 00:04:02,740 and we'll lift the chin, we'll bat the eyelashes open. 60 00:04:02,740 --> 00:04:03,760 Take a deep breath in 61 00:04:03,760 --> 00:04:06,793 as you squeeze the shoulders up to the ear lobes. 62 00:04:07,830 --> 00:04:11,378 And nice and slow, exhale, drop them down. 63 00:04:12,990 --> 00:04:16,564 With the breath, inhale, squeeze and lift. 64 00:04:18,440 --> 00:04:21,088 And exhale, drop them down. 65 00:04:23,050 --> 00:04:25,929 Again, squeeze and lift, inhale. 66 00:04:27,800 --> 00:04:29,930 And exhale, drop them down. 67 00:04:29,930 --> 00:04:32,860 Now bring the fingertips to the sides. 68 00:04:32,860 --> 00:04:36,390 We're gonna send the fingertips out long, inhale. 69 00:04:36,390 --> 00:04:40,803 Exhale, right arm over the left, give yourself a big hug here. 70 00:04:42,440 --> 00:04:46,220 Close your eyes and feel your own embrace, 71 00:04:46,220 --> 00:04:47,700 whatever that means to you. 72 00:04:47,700 --> 00:04:51,420 So we're often kind of looking for nourishment and comfort 73 00:04:51,420 --> 00:04:53,283 outside of ourselves. 74 00:04:54,470 --> 00:04:56,610 It's not really my place to comment on that here 75 00:04:56,610 --> 00:04:57,830 as I guide the practice, 76 00:04:57,830 --> 00:05:00,710 but instead, to offer you an opportunity 77 00:05:00,710 --> 00:05:05,043 to find that comfort and that nourishment within. 78 00:05:06,070 --> 00:05:09,550 So in this shape, you can find soft, easy movement 79 00:05:09,550 --> 00:05:12,496 in the head, in the neck. 80 00:05:15,620 --> 00:05:20,340 And again, continuing to gently deepen the breath 81 00:05:20,340 --> 00:05:23,170 and just feel your own embrace. 82 00:05:23,170 --> 00:05:25,229 I don't know how else to say it. 83 00:05:27,440 --> 00:05:30,359 Also stretching the upper back body. 84 00:05:31,406 --> 00:05:34,030 And lift your chest, inhale. 85 00:05:34,030 --> 00:05:35,340 And exhale to release. 86 00:05:35,340 --> 00:05:37,640 Fingertips kiss the earth again. Good. 87 00:05:37,640 --> 00:05:41,170 Inhale, lift the wrists in line with the shoulders 88 00:05:41,170 --> 00:05:44,620 and this time left arm over right as you exhale. 89 00:05:44,620 --> 00:05:48,420 We wrap your limbs, your arms around the shoulders. 90 00:05:48,420 --> 00:05:50,480 Keep the chest lifted. 91 00:05:50,480 --> 00:05:53,910 And again, maybe soften your gaze or close your eyes 92 00:05:53,910 --> 00:05:55,325 to just 93 00:05:57,310 --> 00:06:01,232 explore what it feels like 94 00:06:04,840 --> 00:06:09,840 to experience your own embrace. 95 00:06:19,620 --> 00:06:21,870 Alright, and then we'll release. 96 00:06:21,870 --> 00:06:23,610 Fingertips come back to the mat. 97 00:06:23,610 --> 00:06:24,460 And then here we go, 98 00:06:24,460 --> 00:06:27,350 big inhale to the reach the fingertips all the way up. 99 00:06:27,350 --> 00:06:30,110 Just the fingertips are gonna kiss up and overhead, 100 00:06:30,110 --> 00:06:31,430 peek if you need to. 101 00:06:31,430 --> 00:06:33,860 And then exhale, float it down, 102 00:06:33,860 --> 00:06:36,100 just the fingertips, kiss the earth. 103 00:06:36,100 --> 00:06:37,530 If they don't reach because you've lifted 104 00:06:37,530 --> 00:06:39,590 your hips super high, no problem. 105 00:06:39,590 --> 00:06:41,530 You can just imagine them kissing the earth. 106 00:06:41,530 --> 00:06:45,313 Inhale, we're cultivating some energy as we reach up. 107 00:06:46,470 --> 00:06:50,510 Fingertips kiss and then exhale kind of clawing it down. 108 00:06:52,530 --> 00:06:56,400 Inhale to lift, shoulder blades draw down, 109 00:06:56,400 --> 00:06:58,560 melt down the back body. 110 00:06:58,560 --> 00:07:02,670 And exhale to release. 111 00:07:02,670 --> 00:07:05,495 And one more time, big inhale, reach it up. 112 00:07:08,220 --> 00:07:09,856 And exhale. 113 00:07:11,740 --> 00:07:14,700 Good. Now inhale, wrists in line with the shoulders. 114 00:07:14,700 --> 00:07:18,053 We're just gonna open and close. 115 00:07:19,280 --> 00:07:22,030 Open and close. 116 00:07:22,030 --> 00:07:23,830 And you can start by thinking of this movement 117 00:07:23,830 --> 00:07:24,960 with the hands, but eventually, 118 00:07:24,960 --> 00:07:27,480 we wanna think of this movement happening 119 00:07:27,480 --> 00:07:28,520 right in the shoulder. 120 00:07:28,520 --> 00:07:29,960 So think of your armpit chest 121 00:07:29,960 --> 00:07:32,600 kind of turning towards the back 122 00:07:32,600 --> 00:07:34,884 and then turning towards the sky. 123 00:07:37,370 --> 00:07:40,140 If your arms are getting tired here, 124 00:07:40,140 --> 00:07:42,785 you're not alone, stick with it. 125 00:07:47,373 --> 00:07:49,580 I'm not sure if my mic is picking him up 126 00:07:49,580 --> 00:07:53,390 but my neighbor is practicing his opera. 127 00:07:53,390 --> 00:07:55,150 Gotta love it. 128 00:07:55,150 --> 00:07:56,930 Alright, and then release and shake it out, 129 00:07:56,930 --> 00:08:01,033 literally give your hands, your fingers a little shake. 130 00:08:02,900 --> 00:08:05,840 Alright, we're crossing the right arm over the body now, 131 00:08:05,840 --> 00:08:08,050 we're plugging the right shoulder down 132 00:08:08,050 --> 00:08:11,569 and we're dropping the left ear to the left shoulder. 133 00:08:13,180 --> 00:08:16,100 Breathe, feel that stretch from the right ear 134 00:08:16,100 --> 00:08:17,730 to the right shoulder. 135 00:08:17,730 --> 00:08:20,773 Stay tall in your spine, chest lifts. 136 00:08:21,780 --> 00:08:23,540 Good, now keep the right arm where it is. 137 00:08:23,540 --> 00:08:25,540 We're just gonna turn the nose now 138 00:08:25,540 --> 00:08:29,060 to look past the right shoulder. 139 00:08:29,060 --> 00:08:32,750 You can feel that connection through the trapezius. 140 00:08:32,750 --> 00:08:34,424 Breathe deep. 141 00:08:37,340 --> 00:08:39,966 Wiggle the right fingertips, inhale in. 142 00:08:40,830 --> 00:08:43,050 Exhale. 143 00:08:43,050 --> 00:08:46,020 Inhale, open both arms wide. 144 00:08:47,270 --> 00:08:49,200 And exhale, other side. 145 00:08:49,200 --> 00:08:52,120 So we're gonna cross the left arm over the right. 146 00:08:52,120 --> 00:08:53,540 This shoulder is gonna wanna hike up 147 00:08:53,540 --> 00:08:56,510 so actively draw it down with your scapula 148 00:08:56,510 --> 00:08:58,718 and right ear over right shoulder. 149 00:08:58,718 --> 00:09:00,636 Breathe. 150 00:09:04,390 --> 00:09:06,920 See if you can again, close your eyes. 151 00:09:06,920 --> 00:09:09,210 The reason I keep repeating myself here, 152 00:09:09,210 --> 00:09:10,580 close your eyes or soften your gaze 153 00:09:10,580 --> 00:09:14,730 is to kind of get you into feeling the sensation 154 00:09:14,730 --> 00:09:17,970 of whatever it is that we're doing. 155 00:09:17,970 --> 00:09:20,210 So we're not just kind of doing it 156 00:09:20,210 --> 00:09:22,540 hoping that it is good for us in the end 157 00:09:22,540 --> 00:09:25,590 but we're really kind of embodying the experience. 158 00:09:25,590 --> 00:09:28,690 And that's what kind of makes us feel nourished 159 00:09:28,690 --> 00:09:31,340 after practice, is we've slowed everything down 160 00:09:31,340 --> 00:09:35,743 and we've practiced being really present with sensation. 161 00:09:37,580 --> 00:09:39,780 It's amazing how much we can experience 162 00:09:39,780 --> 00:09:42,231 when we slow things down. 163 00:09:45,400 --> 00:09:48,040 Okay, and then turning your gaze 164 00:09:48,040 --> 00:09:50,772 or your nose past your left shoulder. 165 00:09:53,320 --> 00:09:55,627 And paying attention to the right 166 00:09:55,627 --> 00:09:57,220 and the left side of the body. 167 00:09:57,220 --> 00:09:58,440 If you've been practicing for a while, 168 00:09:58,440 --> 00:10:01,040 this could be something that you start to implement 169 00:10:01,040 --> 00:10:03,470 a little more into your asana practice, 170 00:10:03,470 --> 00:10:08,140 really taking notes, becoming a more curious student 171 00:10:08,140 --> 00:10:10,490 about the left and the right side of your body, 172 00:10:11,630 --> 00:10:15,073 how they differ, how they match up. 173 00:10:16,550 --> 00:10:19,370 Inhale in, lengthen through the spine. 174 00:10:19,370 --> 00:10:21,510 Exhale to release. 175 00:10:21,510 --> 00:10:26,670 Inhale. Open your arms, send the fingertips back. 176 00:10:26,670 --> 00:10:31,260 This is Kate Winslet in "Titanic." 177 00:10:31,260 --> 00:10:33,240 Open up through the chest, 178 00:10:33,240 --> 00:10:37,010 lift up through your armpit chest. 179 00:10:37,010 --> 00:10:38,460 And then let it go. 180 00:10:38,460 --> 00:10:39,840 Awesome work. Okay. 181 00:10:39,840 --> 00:10:41,550 Draw your chin to your chest here, 182 00:10:41,550 --> 00:10:45,023 just allow the weight of your head to bow down. 183 00:10:46,700 --> 00:10:49,350 Notice if the shoulders are rounding forward 184 00:10:49,350 --> 00:10:52,730 and see what adjustments can you make 185 00:10:52,730 --> 00:10:57,600 to draw the shoulders back in space to support the chest, 186 00:10:57,600 --> 00:10:59,351 the upper back body. 187 00:11:01,580 --> 00:11:03,511 Think of your spine. 188 00:11:07,030 --> 00:11:08,620 Then let's go for a little ride here. 189 00:11:08,620 --> 00:11:11,310 So nice and slow, drawing circles with the nose 190 00:11:11,310 --> 00:11:13,301 all the way up and around. 191 00:11:17,155 --> 00:11:20,964 And closing the eyes to really feel what's going on today. 192 00:11:25,430 --> 00:11:29,926 And reversing the circle as you're ready. 193 00:11:41,284 --> 00:11:43,610 And then bring it back to center. 194 00:11:43,610 --> 00:11:46,760 Okay, this time fingertips come to the shoulders, 195 00:11:46,760 --> 00:11:48,620 the deltoids, the shoulders. 196 00:11:48,620 --> 00:11:51,280 Then we're gonna draw the elbows together to kiss 197 00:11:51,280 --> 00:11:52,250 or to try to kiss, 198 00:11:52,250 --> 00:11:56,670 Up, around, really exaggerate this movement slowly 199 00:11:56,670 --> 00:11:57,730 and back down. 200 00:11:57,730 --> 00:12:00,120 Just a couple of circles here. 201 00:12:00,120 --> 00:12:02,991 Keep long in your side waist. 202 00:12:05,750 --> 00:12:08,210 And the next time you come up around and down 203 00:12:08,210 --> 00:12:13,310 we're gonna keep them down, heart lifted, trapezius, 204 00:12:13,310 --> 00:12:15,850 this muscle here, nice and relaxed. 205 00:12:15,850 --> 00:12:16,985 Hey, buddy. 206 00:12:18,140 --> 00:12:21,410 We're gonna inhale, twist to the right 207 00:12:21,410 --> 00:12:24,773 so turn your heart and your chest to look to the right. 208 00:12:25,720 --> 00:12:28,933 Exhale, twist to the left, slow to start. 209 00:12:29,950 --> 00:12:32,213 Inhale to the right. 210 00:12:33,810 --> 00:12:35,741 Exhale to the left. 211 00:12:35,741 --> 00:12:37,140 Now we're gonna start to pick it up here. 212 00:12:37,140 --> 00:12:38,720 Inhale, right. 213 00:12:38,720 --> 00:12:40,190 Exhale, left. 214 00:12:40,190 --> 00:12:41,470 Inhale. 215 00:12:41,470 --> 00:12:43,305 Exhale. Keep it going. 216 00:12:49,630 --> 00:12:51,720 Start to pick up the pace. 217 00:12:51,720 --> 00:12:53,470 Massage the internal organs. 218 00:12:53,470 --> 00:12:55,560 Keep the neck, particularly the back of the neck 219 00:12:55,560 --> 00:12:58,510 nice and long by tucking your chin. 220 00:12:58,510 --> 00:13:02,033 Your gaze, your heart, your center all stay in line. 221 00:13:17,140 --> 00:13:19,420 Alright, keep it going. 222 00:13:19,420 --> 00:13:22,010 You've just now dropped in, you got this. 223 00:13:22,010 --> 00:13:25,574 Inhaling to the right, exhaling sharply to the left. 224 00:13:46,470 --> 00:13:49,170 Same thing, really feel 225 00:13:49,170 --> 00:13:54,400 what this is potentially asking you 226 00:13:54,400 --> 00:13:56,250 to look at or feel in your body. 227 00:13:56,250 --> 00:13:58,420 Just notice the sensation. 228 00:13:58,420 --> 00:13:59,603 We're here for 10, 229 00:14:00,500 --> 00:14:01,333 nine, 230 00:14:02,370 --> 00:14:04,000 eight, 231 00:14:04,000 --> 00:14:05,550 seven, 232 00:14:05,550 --> 00:14:07,010 six, 233 00:14:07,010 --> 00:14:08,400 five, 234 00:14:08,400 --> 00:14:09,570 four, 235 00:14:09,570 --> 00:14:10,800 three, 236 00:14:10,800 --> 00:14:12,940 two and release. 237 00:14:12,940 --> 00:14:14,500 Allow the fingers to rest gently 238 00:14:14,500 --> 00:14:17,330 at your sides or on your lap. Take a deep breath in. 239 00:14:18,590 --> 00:14:21,550 And exhale, let it go. 240 00:14:21,550 --> 00:14:24,736 Just take a moment to pause and notice how you feel. 241 00:14:26,910 --> 00:14:29,180 So I find that pranayama, that exercise, 242 00:14:29,180 --> 00:14:30,350 particularly nourishing. 243 00:14:30,350 --> 00:14:32,780 It kind of moves stagnant energy 244 00:14:32,780 --> 00:14:35,600 that I feel like might collected in my chest 245 00:14:35,600 --> 00:14:37,580 or kind of thoracic spine area. 246 00:14:37,580 --> 00:14:39,398 I can feel my lungs. 247 00:14:43,830 --> 00:14:45,490 Okay. 248 00:14:45,490 --> 00:14:47,930 And then as you're ready, nice and slow 249 00:14:47,930 --> 00:14:49,960 let's come forward on to all fours. 250 00:14:49,960 --> 00:14:52,240 You can feel free to use blanket to pad the knees 251 00:14:52,240 --> 00:14:54,410 since you have it here, why not. 252 00:14:54,410 --> 00:14:56,460 If you don't need it or don't want it rather, 253 00:14:56,460 --> 00:14:58,633 you can toss it to the side for now. 254 00:15:02,290 --> 00:15:05,319 And we'll drop the belly, open the chest to look forward. 255 00:15:06,280 --> 00:15:09,850 Exhale, send the hips back, round through the spine, 256 00:15:09,850 --> 00:15:11,750 chin to chest. 257 00:15:11,750 --> 00:15:14,370 So a little Cat variation. 258 00:15:14,370 --> 00:15:17,670 Lift the hips up, drop the belly, open the heart forward. 259 00:15:17,670 --> 00:15:19,660 Breathe in. 260 00:15:19,660 --> 00:15:22,530 And exhale, round the spine, send the hips back, 261 00:15:22,530 --> 00:15:24,742 maybe claw through the fingertips. 262 00:15:26,250 --> 00:15:30,170 Again, hips up, heart forward, long belly here. 263 00:15:30,170 --> 00:15:32,449 Breathe in. 264 00:15:32,449 --> 00:15:37,210 And exhale, send the hips back, claw through the fingertips, 265 00:15:37,210 --> 00:15:39,669 hug those low ribs in. 266 00:15:43,170 --> 00:15:48,123 Good. Inhale to a nice neutral spine now, Tabletop Position. 267 00:15:49,430 --> 00:15:51,480 We'll walk the toes in line with the hips, 268 00:15:51,480 --> 00:15:53,110 really draw the navel up to the spine 269 00:15:53,110 --> 00:15:54,730 to support your low back. 270 00:15:54,730 --> 00:15:59,340 Inhale, extend the right foot out, left arm forward. 271 00:15:59,340 --> 00:16:02,130 Exhale round through. 272 00:16:02,130 --> 00:16:05,220 Inhale, extend. 273 00:16:05,220 --> 00:16:07,860 Exhale round through. 274 00:16:07,860 --> 00:16:10,390 Inhale, extend. 275 00:16:10,390 --> 00:16:11,630 Exhale round through. 276 00:16:11,630 --> 00:16:14,530 Hold it here, squeeze and lift for three, two 277 00:16:14,530 --> 00:16:18,483 and on the one, we release back down to Tabletop Position. 278 00:16:19,440 --> 00:16:20,320 Here we go. 279 00:16:20,320 --> 00:16:23,820 Inhale, extend the left leg, right fingertips forward. 280 00:16:23,820 --> 00:16:27,130 Exhale round it through. Find your breath. 281 00:16:27,130 --> 00:16:30,140 Inhale, extend it forward. 282 00:16:30,140 --> 00:16:33,430 Exhale round it through. 283 00:16:33,430 --> 00:16:36,310 Inhale, extend. 284 00:16:36,310 --> 00:16:38,250 And exhale, round it through. 285 00:16:38,250 --> 00:16:41,750 Hold it here, squeeze and lift for three, two, 286 00:16:41,750 --> 00:16:43,820 press away from your left palm 287 00:16:43,820 --> 00:16:47,320 and then on the one, release everything. 288 00:16:47,320 --> 00:16:49,840 Walk the hands forward, curl the toes under, 289 00:16:49,840 --> 00:16:53,503 send the hips of high and back, Downward Facing Dog. 290 00:16:54,490 --> 00:16:58,010 Now walk your hands out as wide as your mat here. 291 00:16:58,010 --> 00:17:01,840 Press firmly into your index finger and thumb. 292 00:17:01,840 --> 00:17:04,390 Keep that rooted as you then move 293 00:17:04,390 --> 00:17:08,750 your upper arm bones externally left to right. 294 00:17:08,750 --> 00:17:11,820 So in a way you're connecting with the palms, 295 00:17:11,820 --> 00:17:16,000 you're keeping the elbow creases shining forward 296 00:17:16,000 --> 00:17:18,800 and then you're extending the upper arms 297 00:17:19,840 --> 00:17:22,310 to move a little more externally left to right. 298 00:17:22,310 --> 00:17:23,760 There's a lot going on there. 299 00:17:25,520 --> 00:17:27,640 So we're creating stability. 300 00:17:27,640 --> 00:17:31,570 Now bend your knees, send your hips up high and back 301 00:17:31,570 --> 00:17:35,670 and melt your heart towards the tops of your thighs. 302 00:17:35,670 --> 00:17:38,810 Now take a second here to shake the head gently, 303 00:17:38,810 --> 00:17:40,880 very gently. 304 00:17:40,880 --> 00:17:43,829 Yes, maybe nod no. 305 00:17:48,200 --> 00:17:51,110 Beautiful. Then lower the knees to the ground. 306 00:17:51,110 --> 00:17:53,960 Send the right foot up towards the sky. 307 00:17:53,960 --> 00:17:56,020 Walk the left knee back just a bit 308 00:17:56,020 --> 00:17:58,320 so you feel a nice big stretch 309 00:17:58,320 --> 00:18:00,890 in the front of that left hip crease 310 00:18:00,890 --> 00:18:03,573 and the right knee is over the right ankle. 311 00:18:04,510 --> 00:18:05,980 Beautiful, we're gonna press up 312 00:18:05,980 --> 00:18:07,950 to the top of the right thigh. 313 00:18:07,950 --> 00:18:10,800 Interlace the fingertips, bring them behind the head. 314 00:18:10,800 --> 00:18:14,670 Lift the chest as you press your head back into your hands, 315 00:18:14,670 --> 00:18:17,070 elbows nice and wide. 316 00:18:17,070 --> 00:18:21,660 Inhale in here and exhale to release. 317 00:18:21,660 --> 00:18:24,570 Nice and easy, you're just gonna walk the right knee back 318 00:18:25,990 --> 00:18:28,303 and then send the left leg up high. 319 00:18:29,610 --> 00:18:32,303 Inch the right knee back just a little bit. 320 00:18:34,683 --> 00:18:36,630 And when you're ready, squeeze the inner thighs. 321 00:18:36,630 --> 00:18:38,170 Feel that lift in the pelvic floor 322 00:18:38,170 --> 00:18:40,690 to support you as you press up. 323 00:18:40,690 --> 00:18:43,700 Interlace the fingertips, maybe try opposite binds 324 00:18:43,700 --> 00:18:46,130 so maybe opposite thumb on top here 325 00:18:46,130 --> 00:18:49,900 as you come into this little neck hammock here. 326 00:18:49,900 --> 00:18:52,530 Press the head firmly into the hands 327 00:18:52,530 --> 00:18:54,240 as you open the elbows wide. 328 00:18:54,240 --> 00:18:58,390 Inhale, breathe in, breathe in, breathe in. 329 00:18:58,390 --> 00:18:59,790 Good, and then exhale. 330 00:18:59,790 --> 00:19:04,790 Find your way back to Tabletop Position. 331 00:19:06,060 --> 00:19:10,520 Walk the knees wide. Bring the toes together. 332 00:19:10,520 --> 00:19:12,090 Left hand to the center of the mat 333 00:19:12,090 --> 00:19:16,340 as the right fingertips come behind to the sacrum. 334 00:19:16,340 --> 00:19:18,952 Inhale, open the chest. 335 00:19:20,030 --> 00:19:22,677 Spiral your heart up towards the sky. 336 00:19:23,840 --> 00:19:25,590 Careful not to crunch the neck here. 337 00:19:25,590 --> 00:19:28,500 Stay here for a couple breaths. 338 00:19:34,260 --> 00:19:35,450 And on your next breath, 339 00:19:35,450 --> 00:19:38,360 reach the right arm up towards the sky. 340 00:19:38,360 --> 00:19:40,900 As you exhale, thread the needle here. 341 00:19:40,900 --> 00:19:43,250 You're gonna bring your right ear, right shoulder 342 00:19:43,250 --> 00:19:44,920 to the earth. 343 00:19:44,920 --> 00:19:48,020 Left fingertips press into the yoga mat 344 00:19:48,020 --> 00:19:50,810 as a way of really kind of pushing into the earth 345 00:19:50,810 --> 00:19:55,540 to create a deeper stretch in the upper back body 346 00:19:55,540 --> 00:19:57,109 and the shoulder. 347 00:20:06,440 --> 00:20:09,531 Find comfort in the sound of your breath. 348 00:20:15,470 --> 00:20:19,390 And then plant your left palm all the way on to the ground, 349 00:20:19,390 --> 00:20:21,850 use it to press slowly back up. 350 00:20:21,850 --> 00:20:23,720 Right hand comes to the earth. 351 00:20:23,720 --> 00:20:26,683 We'll take the left hand to the lower back to the sacrum. 352 00:20:27,750 --> 00:20:30,070 And careful not to collapse in your right shoulder here. 353 00:20:30,070 --> 00:20:31,710 So you wanna create lots of space 354 00:20:31,710 --> 00:20:33,380 between the right ear and the right shoulder 355 00:20:33,380 --> 00:20:35,460 and then will start to spiral the chest, 356 00:20:35,460 --> 00:20:37,726 the heart up towards the sky. 357 00:20:37,726 --> 00:20:41,333 And you'll find your edge here in the spine. 358 00:20:45,640 --> 00:20:48,490 Breathing deep here. 359 00:20:48,490 --> 00:20:50,950 So we tend to kind of twist the parts of the spine 360 00:20:50,950 --> 00:20:54,750 that are easy and more malleable. 361 00:20:54,750 --> 00:20:58,310 And yoga practice with patience and with breath 362 00:20:58,310 --> 00:21:00,970 can allow us to kind of move through 363 00:21:00,970 --> 00:21:04,300 some of these more tight places, 364 00:21:04,300 --> 00:21:07,550 push along stagnant energy 365 00:21:07,550 --> 00:21:11,510 and ultimately leave us feeling more like ourselves, 366 00:21:11,510 --> 00:21:15,040 more comfortable in our skin and nourished. 367 00:21:15,040 --> 00:21:16,090 On your next inhale, 368 00:21:16,090 --> 00:21:19,380 send the left fingertips, ooh, up towards the sky 369 00:21:20,280 --> 00:21:23,820 and exhale to thread the needle on the other side. 370 00:21:23,820 --> 00:21:27,510 Left shoulder, left ear coming down to the ground. 371 00:21:27,510 --> 00:21:33,013 Right fingertips finding the mat for a little leverage. 372 00:21:35,360 --> 00:21:39,500 Breathe nice, wide lateral breath here. 373 00:21:39,500 --> 00:21:41,900 Think about if you had gills, 374 00:21:41,900 --> 00:21:46,941 just breathing into the sides of the torso. 375 00:22:00,760 --> 00:22:04,730 And then slowly pressing into your right palm, 376 00:22:04,730 --> 00:22:06,210 coming all the way back up. 377 00:22:06,210 --> 00:22:09,173 We're gonna walk the knees forward. 378 00:22:10,160 --> 00:22:12,210 Swing the legs to one side, any side. 379 00:22:12,210 --> 00:22:15,550 If you have a blanket or a towel, 380 00:22:15,550 --> 00:22:18,060 you're gonna roll it up now or fold it out 381 00:22:18,060 --> 00:22:19,520 depending on what you have 382 00:22:19,520 --> 00:22:22,540 to be a little prop for your neck. 383 00:22:22,540 --> 00:22:25,373 And then you're gonna come on down back to the ground, 384 00:22:26,330 --> 00:22:28,740 place your neck on your prop 385 00:22:29,860 --> 00:22:33,240 and allow the feet to come as wide as the yoga mat 386 00:22:33,240 --> 00:22:35,930 with the knees falling in towards center. 387 00:22:35,930 --> 00:22:37,490 Soften through the bowl of the pelvis, 388 00:22:37,490 --> 00:22:39,400 bring your hands to your belly. 389 00:22:41,380 --> 00:22:43,310 And relax your shoulders. 390 00:22:43,310 --> 00:22:46,410 Take a deep breath in. 391 00:22:46,410 --> 00:22:48,984 And exhale to empty it out. 392 00:22:51,670 --> 00:22:53,769 Coming into a 393 00:22:53,769 --> 00:22:57,270 constructive rest posture here, 394 00:22:57,270 --> 00:23:02,270 belly rises as you breathe in fully. 395 00:23:04,330 --> 00:23:08,260 And then think of your exhale here like a tea kettle, 396 00:23:08,260 --> 00:23:13,748 just a slow, soft, even hiss. 397 00:23:21,154 --> 00:23:25,010 And really see how long you can extend that exhale 398 00:23:25,010 --> 00:23:29,874 before it's time to take a nice nourishing fresh 399 00:23:30,712 --> 00:23:32,455 in breath. 400 00:23:51,530 --> 00:23:55,710 Take one more cycle here, 401 00:23:55,710 --> 00:23:57,961 inhaling deeply 402 00:23:59,460 --> 00:24:04,393 and then exhaling slowly, completely. 403 00:24:07,300 --> 00:24:10,410 And then just allow your breath to return once again 404 00:24:10,410 --> 00:24:15,163 to a nice, natural, easy rhythm, 405 00:24:16,640 --> 00:24:18,312 whatever comes easy. 406 00:24:22,340 --> 00:24:25,890 Like petals opening up, blossoming, 407 00:24:25,890 --> 00:24:30,600 you're gonna slowly send your right palm to the right 408 00:24:30,600 --> 00:24:33,100 and left palm to the left. 409 00:24:33,100 --> 00:24:36,633 So your hands are now open, palm face up. 410 00:24:38,420 --> 00:24:40,640 And keep your head heavy, shoulders relaxed 411 00:24:40,640 --> 00:24:42,240 as you allow both knees, 412 00:24:42,240 --> 00:24:43,860 you can keep the feet where they are, 413 00:24:43,860 --> 00:24:46,410 keep the feet where they are as you allow both knees 414 00:24:46,410 --> 00:24:48,562 to melt over towards the right. 415 00:24:50,130 --> 00:24:52,970 Option here, to take the right ankle cross it 416 00:24:52,970 --> 00:24:55,550 over the top of the left thigh. 417 00:24:55,550 --> 00:24:58,890 Breathe in. 418 00:24:58,890 --> 00:25:03,283 And breathe out to release and over to the other side. 419 00:25:08,230 --> 00:25:09,663 Breathe in. 420 00:25:11,690 --> 00:25:13,940 And exhale to release. 421 00:25:13,940 --> 00:25:15,430 Extend the legs out long 422 00:25:15,430 --> 00:25:20,147 or you can return to that constructive rest posture. 423 00:25:24,510 --> 00:25:26,500 We've come to the end of our practice. 424 00:25:26,500 --> 00:25:29,543 So close your eyes here 425 00:25:29,543 --> 00:25:33,020 and in the spirit of today's theme, 426 00:25:33,020 --> 00:25:36,980 just take one last moment to feel 427 00:25:39,250 --> 00:25:40,820 your body, 428 00:25:40,820 --> 00:25:42,778 to notice your breath 429 00:25:45,180 --> 00:25:49,981 and say one loving, 430 00:25:49,981 --> 00:25:53,208 kind thing to yourself. 431 00:26:05,860 --> 00:26:08,550 As you're ready, bring the palms together. 432 00:26:08,550 --> 00:26:10,330 Thumbs up to the forehead. 433 00:26:10,330 --> 00:26:13,210 Feel the pressure of your thumbs right there 434 00:26:13,210 --> 00:26:14,693 between the brows. 435 00:26:15,760 --> 00:26:19,820 Wiggle your toes. Take a deep breath in 436 00:26:19,820 --> 00:26:24,510 and we'll close by whispering thank you 437 00:26:24,510 --> 00:26:28,020 or I love you or we did it 438 00:26:28,940 --> 00:26:30,329 or Namaste. 439 00:26:34,027 --> 00:26:37,194 (upbeat music)