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- What's up everyone?
Welcome to Yoga With Adriene.

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I'm Adriene and this is Benji.

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And this is a
practice that invites you

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to fall in love with
your greatest teacher,

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your most amazing confidant,
your best friend, yourself.

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Also fun for partners and pals,

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but this is
really a great practice

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that is hopefully gonna hold you

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in a beautiful space,
wherever you are,

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to find what feels good and
practice a little self-love.

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So hop into something comfy,

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grab a blanket if you have one,
and feel the love blossom.

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Let's go.

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(upbeat music)

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Alright, let's begin on
the ground. Take your time.

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Comin' on down, we're gonna find

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a nice, comfortable
seat of your choice,

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and we're gonna 
interlace the fingertips.

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Wherever you land 
just allow the hands to

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rest gently in your lap.

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Take a moment here

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to just gently find soft,
easy movement in the head,

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the neck.

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Relax your shoulders.

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And then bring the
head back to center.

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Head over heart,
heart over pelvis.

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Sit up nice and tall.

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Imagine there's a
beautiful golden string

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pulling you gently up, up, up 
from the crown of your head

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so you just create 
more space here

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in this posture, in the
shape that you've chosen

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to begin this
beautiful practice of love in.

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And as you're ready,

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we'll take a deep breath in.

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Good, and a nice,
easy exhale out.

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That's it. Big inhale in.

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And nice, easy exhale out.

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Good. One more time.

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The biggest breath
you've taken all day.

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Inhale lots of love in.

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And nice slow exhale here,

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lots of love out.

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Now slowly, gently
lift your hands up

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and look at your hands

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and notice that you're
holding your own hand here,

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and just notice
what that feels like.

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We're gonna lift the
chest a little more,

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melt the shoulder blades
down the back body a little more,

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sit up taller.

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Then inhale in here

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and exhale gentle
twist to the right.

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Beautiful, 
inhale back to center.

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And exhale, 
gentle twist to the left.

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Inhale to center.

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And exhale,
nice and easy to the right.

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Inhale to center.

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Nice and easy to the left.

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Now, keep it going, inhaling
as you come back to the middle

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and exhaling as you twist.

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Keep the lower half of
your body nice and heavy,

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and keep the skin on the face,
the jaw, the brow, calm.

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Soft and easy here

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as you inhale to center

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and exhale to the side.

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Great, the next time
you're back at center,

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again, just take a
look at your hands.

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You're holding
your own hand here.

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We're gonna press
the palms forward now,

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feel that stretch in the wrist.

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And then inhale, send the
pinkies all the way up and back

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for a big stretch
here on the side body,

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the front body,
and the back body.

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Inhale in deeply here,

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and as you exhale, release
the grip, wiggle the fingertips,

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and float them down gently

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to the earth.

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Pause here and just
notice how you feel.

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Beautiful, now we're 
gonna come forward

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onto all fours nice and slow.

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Alright, and I'm
gonna ask my date tonight

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if you don't mind
Benji, up, over here.

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Come on. (snapping) 
Up here. Good boy.

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Oh, that's good. That's great.

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And we'll meet in
Tabletop Position.

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Wrist underneath the shoulders,

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knees directly
underneath the hips.

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We're gonna move the hips
in a circular motion here.

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So nice and easy
moving in one direction.

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If this makes you feel
silly or smile, just enjoy that.

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And then move it in
the opposite direction.

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And then back to center.

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Draw your navel up
to meet your spine

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so you feel this
connection in your core.

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From here, inhale,
drop the belly,

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open the chest, look forward.

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Exhale, round through
the spine, chin to chest.

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Good. Inhale, drop the belly.

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Heart energy shines forward.

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And exhale round through
the spine, chin to chest.

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Feel the skin of
the back stretch.

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Twice more on your own
with the sound of your breath.

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And after two more rounds,

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go ahead and drop the elbows
right where the hands are,

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walk the knees back, 
and melt your heart to the sky.

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Puppy posture here or 
Heart to Earth Pose, Anahatasan.

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Beautiful opener for the
shoulders here, a surrender.

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Maybe the forehead
comes to the mat, maybe not.

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Now start to listen to
the sound of your breath

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a little more closely here.

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Let the sound of your breath

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kind of symbolize
your heart's song here.

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Get a little closer. Snuggle
in to the sound of your breath.

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Maybe that's implementing 
Ujjayi breath here.

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Or maybe it's
letting out a sigh.

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Don't be shy.

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Snuggle up to the
sound of your breath.

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Okay, press into
the tops of the feet,

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claw through the fingertips.

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We're gonna keep the
elbows and knees where they are

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and just lift the head

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and begin to shift
your heart forward here,

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coming all the
way to your belly.

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We're gonna interlace
the fingertips again,

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and once again,
just take a look down

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and notice that you're
holding your own hand.

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Elbows are underneath 
the shoulders here.

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Inhale, press into the elbows,

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draw the
shoulder blades together

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and down your backside
as you lift your chest.

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Close your eyes.

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Breathe here, 
just feeling that length

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from the waistline all
the way up to the shoulder,

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all the way up to the ear.

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Good, then draw a
line with your nose,

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past your left shoulders

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as you press firmly
into your right elbow.

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Good, and then draw
a line with your nose

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over past the right shoulder

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as you press firmly
into your left elbow.

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And bring it
slowly back to center.

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You're gonna walk
the elbows forward.

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Bring your chin to
rest on your knuckles here

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and we're just gonna
kick the legs for three.

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Try to touch your
heels to your glute. Two.

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And one, let it go.

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Bring the hands down, elbows
back underneath the shoulders.

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So it's time to get a
little steamy in here,

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in this date night's
just about to get hot.

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So here we go. 
Curl the toes under, inhale in.

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Welcome a little
fire as you lift the hips

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for a forearm Plank.
You got this.

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Breathe deep here.

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Reach your heels back
and draw your navel up.

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We're creating more strength,

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connection, and muscle tone

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in the abdominal wall.

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We're getting
strong in the back body.

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We're keeping the
chest nice and open.

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And just when
you want to give up,

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we're actually going
to turn the right knee

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to kiss the center
of the mat, down and in,

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and then lift it up.

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And then bend the left knee,

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drop it down to kiss
the center of the mat,

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and then lift it up.

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Four more times, right

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and left.

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Right and left.

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Right and left.

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Last time. You got this. 
Right and left.

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Beautiful. Both knees come down.

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We release the
hands back to the earth

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and we walk the knees back
once again, Heart to Earth Pose.

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Breathe deep. 
Big shoulder open right here.

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Try to press into all of
your knuckles firmly, evenly.

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Inhale lots of love in.

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And exhales lots of love out.

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Beautiful. From here, again, 
lift the head, lift the chest,

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slide on through to home.

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This time we're gonna walk,
belly comes to the mat.

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We're gonna walk the right elbow
to the center of the mat.

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We're just gonna reach behind

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and look to maybe
grab your left foot.

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If you can't reach,
we'll just bend the knee

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just like we did in
that kick, kick, kick.

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You'll just bend the knee

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and you'll feel
your hamstring engage

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and you will feel
your quad lengthen.

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With the arm, with the bind,
of course, it's a little more.

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Breathing deep here.

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Nice big stretch through
the front of that left hip.

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Good. Then release and switch.

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Take it to the other side.

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Again, if you can,
grab that leg, it's okay.

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You'll still feel it by
drawing the right heel up

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firmly towards the right glute.

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Okay, slowly release that. 
Come back to center.

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Bring the hands
underneath the shoulders.

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This time, curl the
toes under, inhale in.

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As you exhale,
you get to choose,

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you can press up to all fours

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or to the top of a Plank.

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Your choice.

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Take a deep breathe in here,

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then everyone exhale
Downward Facing Dog.

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We'll meet my
date tonight, Benji,

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in his pose of choice,
Downward Facing Dog.

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Send the hips up high.

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Take a couple
breaths here for you.

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Find what feels good.

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Keep listening.

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Work to really get close,

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present with the sensation
of each posture of each breath.

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One present moment
really is a window

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opening up into the next.

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And then we're gonna slowly,
nice and easy walk.

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You can criss-cross your steps,

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maybe one foot than the other,
all the way to the top.

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Feet hip width apart 
or flush together, your choice.

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Coming into a
Standing Forward Fold.

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Relax the weight of
your head over here.

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Just allowing the blood to flow

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here with the head
below the heart and the hips.

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Now take the deepest
inhale you've taken all day here.

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And as you exhale,
really let something go.

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Something that's been
maybe weighing you down,

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causing you distress or creating,
cultivating an insecurity.

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Take a deep breath in here
and use an exhale to let it go.

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Maybe an argument,
a silly thing,

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or maybe even an important thing

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when choosing at least for
the duration of this practice to

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let it go.

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Alright, now ground 
through the feet.

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Find your footing as you bring 
your hands to the waistline.

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Inhale in, 
bend your knees generously,

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drop your hips,
and slowly rise up to stand.

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As you stand up
nice and tall here,

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lift the chest, open your heart,

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then you'll release your hands

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and you're gonna hold your
own hand behind your back now.

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Work to bring
the palms together.

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It's okay if they don't make it,

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but work to bring
the palms together.

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Open up through
those tight shoulders.

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Take a deep breath in.

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And a long breath out.

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Deep breath in again.

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And this time, as you exhale,
bend your knees.

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We're gonna dive for forward.

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Keep the fingers interlaced here

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as the crown of the head
reaches down towards the earth

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or in my case towards Benji.

253
00:14:06,420 --> 00:14:09,593
We'll shake the head a
little yes, a little no.

254
00:14:10,470 --> 00:14:11,850
And then release the bind,

255
00:14:11,850 --> 00:14:15,003
gently bring the
hands to your mat.

256
00:14:16,270 --> 00:14:19,480
Good. From here, we're gonna
step just the right foot back.

257
00:14:19,480 --> 00:14:21,250
Try to keep the
back knee lifted.

258
00:14:21,250 --> 00:14:22,870
Know that the
ground is there for you

259
00:14:22,870 --> 00:14:25,090
if you want to lower it.
We're gonna keep it lifted.

260
00:14:25,090 --> 00:14:27,668
We're gonna inhale sweep
the arms forward, up and back,

261
00:14:27,668 --> 00:14:29,740
nice high lunge here,

262
00:14:29,740 --> 00:14:33,039
and exhale, hands to the heart.

263
00:14:33,039 --> 00:14:35,190
Good. Inhale, 
bring the right elbow

264
00:14:35,190 --> 00:14:38,570
over towards the
outer left thigh.

265
00:14:38,570 --> 00:14:39,840
Bye, Benji.

266
00:14:39,840 --> 00:14:43,790
And we're gonna spiral the heart
up towards the heavens here

267
00:14:43,790 --> 00:14:46,730
in a Revolved Lunge.

268
00:14:46,730 --> 00:14:50,120
So breathe into the belly here.

269
00:14:50,120 --> 00:14:53,370
And as you exhale, draw the
shoulders away from the ears.

270
00:14:53,370 --> 00:14:56,220
Just let the neck
be nice and long.

271
00:14:56,220 --> 00:14:59,110
Good, inhale in again,
come back to center

272
00:14:59,110 --> 00:15:00,370
in your nice high lunge.

273
00:15:00,370 --> 00:15:04,870
Release the fingertips
down to come up, inhale in.

274
00:15:04,870 --> 00:15:06,530
Exhale, wiggle the fingertips,

275
00:15:06,530 --> 00:15:08,583
bring it all the way back down.

276
00:15:09,520 --> 00:15:12,490
Step the left toes
back lower from Plank

277
00:15:12,490 --> 00:15:14,033
all the way to your belly.

278
00:15:15,180 --> 00:15:19,730
Let an inhale open the
chest as you lift up Cobra.

279
00:15:19,730 --> 00:15:21,590
Exhale, soften and release

280
00:15:21,590 --> 00:15:23,810
all the way back
down to the earth.

281
00:15:23,810 --> 00:15:27,410
Curl the toes under, 
your choice, all fours or Plank.

282
00:15:27,410 --> 00:15:29,160
Take a deep breath in.

283
00:15:29,160 --> 00:15:31,846
And exhale to
Downward Facing Dog.

284
00:15:33,270 --> 00:15:34,103
Beautiful.

285
00:15:34,103 --> 00:15:36,604
Take a deep breath in here.

286
00:15:37,879 --> 00:15:40,542
And a long breath out.

287
00:15:42,340 --> 00:15:44,350
This time, step the 
right leg forward,

288
00:15:44,350 --> 00:15:45,930
try to keep that
back knee lifted,

289
00:15:45,930 --> 00:15:48,373
know that you can
always lower the knee here.

290
00:15:49,670 --> 00:15:50,950
And when you're ready, inhale,

291
00:15:50,950 --> 00:15:54,580
sweep the arms up and over
your head, nice high lunge here.

292
00:15:54,580 --> 00:15:56,710
Pull that right hip crease back

293
00:15:56,710 --> 00:15:59,410
and slowly lower
the hands together

294
00:15:59,410 --> 00:16:01,420
down at your heart space.
Here we go.

295
00:16:01,420 --> 00:16:04,570
Left elbow now
reaches up and around.

296
00:16:04,570 --> 00:16:06,830
We create length
in the left side body

297
00:16:06,830 --> 00:16:09,920
as we move into our twist,
outer edge of that left elbow

298
00:16:09,920 --> 00:16:12,080
to the outer edge
of your right knee.

299
00:16:12,080 --> 00:16:13,570
Press the palms together.

300
00:16:13,570 --> 00:16:15,550
Again, find length 
in the neck here.

301
00:16:15,550 --> 00:16:17,740
Legs are nice and strong.

302
00:16:17,740 --> 00:16:19,800
Can always lower 
that back knee here

303
00:16:19,800 --> 00:16:22,160
if that feels
best for you today.

304
00:16:23,040 --> 00:16:27,663
Breathing deep as you open
your heart up towards the sky.

305
00:16:28,800 --> 00:16:30,931
Good. Relaxing your shoulders.

306
00:16:32,580 --> 00:16:34,450
Inhale in deeply.

307
00:16:34,450 --> 00:16:36,460
As you exhale power
through those legs,

308
00:16:36,460 --> 00:16:39,420
come all the way back up,
hands at the heart.

309
00:16:39,420 --> 00:16:41,571
High lunge, 
fingertips go down to come up.

310
00:16:41,571 --> 00:16:44,950
As you inhale, 
reach high towards the sky.

311
00:16:44,950 --> 00:16:46,960
And then as you exhale,
wiggle the fingertips as you

312
00:16:46,960 --> 00:16:49,520
bring it all the way back down.

313
00:16:49,520 --> 00:16:52,180
Good. Step the right toes back.

314
00:16:52,180 --> 00:16:56,110
Here we go, inhale in. 
Exhale, lower to the belly.

315
00:16:56,110 --> 00:16:59,293
Inhale all the way up for Cobra.

316
00:16:59,293 --> 00:17:00,910
And exhale to release.

317
00:17:00,910 --> 00:17:04,210
Your choice, all fours or Plank.

318
00:17:04,210 --> 00:17:06,673
And we'll meet in
Downward Facing Dog.

319
00:17:07,880 --> 00:17:12,093
Bend your knees, walk your hands
now back towards your toes,

320
00:17:13,300 --> 00:17:18,083
and let the head hang
here breathing nice and easy.

321
00:17:20,200 --> 00:17:23,320
Good. Then walk the hands
all the way back out to a Plank.

322
00:17:23,320 --> 00:17:25,400
Take a deep breath in.

323
00:17:25,400 --> 00:17:28,610
Then back to that Forward Fold
at the back edge of your mat.

324
00:17:28,610 --> 00:17:30,600
Walk 'em all the way back.

325
00:17:30,600 --> 00:17:31,750
Let the breathe be easy.

326
00:17:31,750 --> 00:17:35,130
Maybe find a
soft easy sway here.

327
00:17:35,130 --> 00:17:37,360
And again, connect to your core,

328
00:17:37,360 --> 00:17:39,193
walk it all the way up to Plank.

329
00:17:40,200 --> 00:17:42,020
Welcome back, Benji.

330
00:17:42,020 --> 00:17:45,050
And then hips up high
and back, drop your heels.

331
00:17:45,050 --> 00:17:47,326
Send it all the way
back to Forward Fold.

332
00:17:48,450 --> 00:17:52,010
And twice more, 
all the way out to Plank.

333
00:17:52,010 --> 00:17:55,623
Building some heat, and all
the way back to Forward Fold.

334
00:17:56,680 --> 00:17:59,262
Last time.
All the way out to Plank.

335
00:18:00,320 --> 00:18:01,950
And all the way
back to Forward Fold.

336
00:18:01,950 --> 00:18:03,690
This time in the Forward Fold,

337
00:18:03,690 --> 00:18:06,620
you can take your hands
underneath your feet here,

338
00:18:06,620 --> 00:18:09,580
toes to the wrist creases.

339
00:18:09,580 --> 00:18:11,003
Wrist creases.

340
00:18:12,290 --> 00:18:14,738
Say that five times fast.

341
00:18:14,738 --> 00:18:16,890
You can wiggle
your toes if you like here.

342
00:18:16,890 --> 00:18:19,340
We can allow the weight
of the head to hang over.

343
00:18:21,330 --> 00:18:23,795
Nice, easy breaths.

344
00:18:30,020 --> 00:18:31,260
Then we'll release that

345
00:18:31,260 --> 00:18:34,423
and walk the hands all
the way back out to Plank,

346
00:18:35,640 --> 00:18:37,660
and then drop
down to the elbows.

347
00:18:37,660 --> 00:18:40,280
Interlace your fingertips,
hold your hands once again,

348
00:18:40,280 --> 00:18:42,940
and we're gonna drop
the hips to the right

349
00:18:42,940 --> 00:18:45,030
and then back to center.

350
00:18:45,030 --> 00:18:47,720
And drop the hips to the
left and back to center.

351
00:18:47,720 --> 00:18:49,740
We're not doing a lot
of these. You got this.

352
00:18:49,740 --> 00:18:52,890
To the right, feeling
those obliques turn on,

353
00:18:52,890 --> 00:18:54,220
and to the left.

354
00:18:55,490 --> 00:18:56,846
And to the right.

355
00:18:58,360 --> 00:19:00,140
And to the left.

356
00:19:00,140 --> 00:19:02,685
And twice more. 
You got this. To the right.

357
00:19:04,050 --> 00:19:05,593
To the left. Breathe.

358
00:19:06,580 --> 00:19:11,650
And last time. To the right
and to the left. Beautiful.

359
00:19:11,650 --> 00:19:15,210
From here, drop the knees,
cross the ankles,

360
00:19:15,210 --> 00:19:18,060
and slowly roll
through to a seat

361
00:19:18,060 --> 00:19:19,520
and just close your eyes

362
00:19:19,520 --> 00:19:22,790
and see how fast you
can find stillness here.

363
00:19:22,790 --> 00:19:25,717
Just listening to the
sound of your breath.

364
00:19:25,717 --> 00:19:28,384
(calming music)

365
00:20:01,890 --> 00:20:05,130
Now, once again,
interlace the fingertips,

366
00:20:05,130 --> 00:20:08,150
open your eyes,
hold your own hand.

367
00:20:08,150 --> 00:20:12,080
You're gonna take your
hands behind your head

368
00:20:12,080 --> 00:20:14,310
and really press
your head into your hands

369
00:20:14,310 --> 00:20:17,610
as you open up through
the chest, the armpit chest,

370
00:20:17,610 --> 00:20:19,930
really lift the heart.

371
00:20:19,930 --> 00:20:23,840
Open the elbows wide,
take a deep breath in.

372
00:20:23,840 --> 00:20:26,020
And then exhale to
release everything.

373
00:20:26,020 --> 00:20:27,373
Come forward.

374
00:20:28,630 --> 00:20:30,660
Walk the knees back
underneath the hips

375
00:20:30,660 --> 00:20:34,330
and send the hips up high and
back for Downward Facing Dog.

376
00:20:34,330 --> 00:20:38,540
The heels do not
have to touch the ground,

377
00:20:38,540 --> 00:20:42,840
but experiment with how
short or how long your dog is.

378
00:20:42,840 --> 00:20:44,230
Just play a little bit.

379
00:20:45,160 --> 00:20:50,063
So you can walk the feet
closer or walk the feet back.

380
00:20:50,900 --> 00:20:52,336
Good. Then bend the right knee

381
00:20:52,336 --> 00:20:56,614
and turn to look
underneath your left arm.

382
00:20:58,880 --> 00:21:02,580
And then drop your right heel
down to the earth and switch.

383
00:21:02,580 --> 00:21:03,550
Bend your left knee

384
00:21:03,550 --> 00:21:05,913
and turn to look
underneath your right arm.

385
00:21:10,820 --> 00:21:13,270
Great. 
Then straighten both legs.

386
00:21:13,270 --> 00:21:16,170
Inhale, look forward,
bend both knees.

387
00:21:16,170 --> 00:21:18,694
Exhale, make your 
way to the top.

388
00:21:20,920 --> 00:21:22,870
From here, bend the knees,

389
00:21:22,870 --> 00:21:25,540
send the hips back,
fingertips forward.

390
00:21:25,540 --> 00:21:29,593
A brief Utkatasana to
really feel your power.

391
00:21:30,950 --> 00:21:34,630
And then we rise up, 
inhale, reach for the sky.

392
00:21:34,630 --> 00:21:38,253
And exhale, hands to heart.

393
00:21:39,670 --> 00:21:44,450
Once again, just see how
fast you can find stillness,

394
00:21:44,450 --> 00:21:48,493
feel your own essence,
that connection inward.

395
00:21:50,650 --> 00:21:52,333
Getting to know

396
00:21:53,850 --> 00:21:56,848
you better.

397
00:22:01,970 --> 00:22:04,360
Shift your weight to
your left foot and inhale.

398
00:22:04,360 --> 00:22:06,990
We're gonna peel the
right knee all the way up.

399
00:22:06,990 --> 00:22:11,485
First with no hands, 
a Standing One-Legged Tadasana.

400
00:22:14,990 --> 00:22:17,620
Then we'll take this right foot

401
00:22:17,620 --> 00:22:20,830
and bring it either
above the left knee or below.

402
00:22:20,830 --> 00:22:23,300
We can even keep our
right toes on the ground

403
00:22:23,300 --> 00:22:26,490
or we can even use a
wall to help us work

404
00:22:26,490 --> 00:22:30,670
on this Tree Pose,
this Vrksasana.

405
00:22:30,670 --> 00:22:34,000
Pressing the palms
together at the heart space

406
00:22:34,000 --> 00:22:36,730
and really
feeling that connection.

407
00:22:36,730 --> 00:22:39,610
Or if you are
practicing this with someone,

408
00:22:39,610 --> 00:22:43,920
you can press palm
to palm with them here,

409
00:22:43,920 --> 00:22:46,760
either with your short arm

410
00:22:46,760 --> 00:22:48,970
or by crossing over

411
00:22:50,450 --> 00:22:52,823
like so, so that'd be here.

412
00:22:54,040 --> 00:22:55,223
So you can play.

413
00:22:56,440 --> 00:22:58,810
If you are snuggling up

414
00:22:58,810 --> 00:23:04,030
to your very best friend,
your best teacher,

415
00:23:04,030 --> 00:23:06,620
best confidant,
which is yourself,

416
00:23:06,620 --> 00:23:10,993
then you can mirror me
here with palm to palm.

417
00:23:10,993 --> 00:23:12,917
Holy palmer's kiss.

418
00:23:15,150 --> 00:23:16,487
Take a deep breath in,

419
00:23:16,487 --> 00:23:19,810
grow a little 
taller in your tree.

420
00:23:19,810 --> 00:23:22,670
And then exhale to release.

421
00:23:22,670 --> 00:23:25,800
Second side, shift the
weight over to the right foot.

422
00:23:25,800 --> 00:23:30,080
Peel the left knee up on
a imaginary golden string

423
00:23:30,080 --> 00:23:32,594
and just check this out here.

424
00:23:37,120 --> 00:23:38,730
So you're not
hanging on for dear life,

425
00:23:38,730 --> 00:23:40,370
just in case you're
brand new to the practice.

426
00:23:40,370 --> 00:23:43,320
You're looking at
what needs to be engaged,

427
00:23:43,320 --> 00:23:46,540
what needs to be
softened to cultivate balance,

428
00:23:46,540 --> 00:23:48,430
which is a great,
beautiful metaphor

429
00:23:48,430 --> 00:23:50,023
for our life off the mat.

430
00:23:52,509 --> 00:23:55,210
And then when you're ready,
we can take that foot,

431
00:23:55,210 --> 00:23:59,880
place it wherever
appropriate for today's posture

432
00:23:59,880 --> 00:24:02,240
and we'll press
the palms together.

433
00:24:02,240 --> 00:24:05,735
Press the right inner thigh 
to meet that left foot.

434
00:24:07,720 --> 00:24:12,100
And if you're practicing
with someone in the room,

435
00:24:12,100 --> 00:24:15,083
maybe you take a hand to theirs,

436
00:24:15,920 --> 00:24:19,283
either the arm closest to
them or you can cross over.

437
00:24:21,530 --> 00:24:23,730
There's lots of options.

438
00:24:23,730 --> 00:24:24,853
This is a good one.

439
00:24:27,330 --> 00:24:29,440
So the arm that's closest to you

440
00:24:29,440 --> 00:24:31,710
you can reach up high

441
00:24:31,710 --> 00:24:34,453
and then cross over to
meet them in the middle.

442
00:24:35,420 --> 00:24:38,460
You could also come up
with your own variation.

443
00:24:40,610 --> 00:24:43,260
And again, 
if you're solo like me,

444
00:24:43,260 --> 00:24:46,170
feel the warmth of your
palms pressing together,

445
00:24:46,170 --> 00:24:50,193
nurturing your most
important relationship.

446
00:24:51,460 --> 00:24:53,189
The one with yourself.

447
00:24:55,625 --> 00:24:59,870
The one that influences
all the other relationships.

448
00:24:59,870 --> 00:25:01,613
Okay, here we go. Inhale in.

449
00:25:02,470 --> 00:25:05,488
Exhale, if you
haven't already, release.

450
00:25:05,488 --> 00:25:09,130
Just come to stand in
Tadasana Mountain Pose.

451
00:25:09,130 --> 00:25:11,092
Notice how you feel.

452
00:25:14,060 --> 00:25:17,300
On your next inhale,
open the arms super wide

453
00:25:17,300 --> 00:25:19,933
and as you exhale,
give yourself a big hug.

454
00:25:21,580 --> 00:25:24,620
Take a deep breath in as
you feel your own embrace

455
00:25:24,620 --> 00:25:26,720
and how powerful that can be.

456
00:25:26,720 --> 00:25:29,650
Feel your feet
grounding on the earth.

457
00:25:29,650 --> 00:25:31,552
Stand up nice and tall.

458
00:25:33,110 --> 00:25:34,420
Inhale to open it up

459
00:25:34,420 --> 00:25:37,100
and just put the
opposite arm on top here

460
00:25:37,100 --> 00:25:40,411
as you give yourself a
big ol' hug once again.

461
00:25:48,490 --> 00:25:49,990
And then we'll release the arms.

462
00:25:49,990 --> 00:25:53,370
You're gonna take the
right arm to the left side,

463
00:25:53,370 --> 00:25:54,870
right hand to the
left side of your neck

464
00:25:54,870 --> 00:25:56,920
and you're just
gonna drop your right ear

465
00:25:56,920 --> 00:25:58,510
over your right shoulder

466
00:25:58,510 --> 00:26:01,188
and give yourself a
little neck massage here.

467
00:26:06,387 --> 00:26:07,750
And then switch
to the other side.

468
00:26:07,750 --> 00:26:09,050
Left ear over left shoulder.

469
00:26:09,050 --> 00:26:13,827
Give yourself a little
massage with your left hand.

470
00:26:26,113 --> 00:26:27,680
And then come
back to Mountain Pose.

471
00:26:27,680 --> 00:26:31,560
And if you're solo, just breathe
deep here nice and slow.

472
00:26:31,560 --> 00:26:33,140
If you're working with someone,

473
00:26:33,140 --> 00:26:34,580
maybe go back to back with them

474
00:26:34,580 --> 00:26:38,750
and just feel the warmth
of their body very gently.

475
00:26:38,750 --> 00:26:39,926
Don't need to press.

476
00:26:39,926 --> 00:26:43,250
Be really respectful
as you go back to back

477
00:26:43,250 --> 00:26:45,270
and just listen to the
sound of your breath here

478
00:26:45,270 --> 00:26:47,048
for a couple cycles.

479
00:26:47,560 --> 00:26:49,999
In and out.

480
00:26:51,010 --> 00:26:52,680
In and out.

481
00:26:52,680 --> 00:26:56,834
Notice what it feels
like to just breathe.

482
00:26:59,730 --> 00:27:03,673
To be present fully.

483
00:27:07,600 --> 00:27:11,150
And what would the
quality of our life be like if we

484
00:27:12,330 --> 00:27:15,278
had more of a relationship

485
00:27:15,278 --> 00:27:19,670
to this sensation 
or this feeling

486
00:27:19,670 --> 00:27:22,400
of being fully
present with ourselves

487
00:27:22,400 --> 00:27:26,186
and fully present, more
fully present with one another.

488
00:27:34,060 --> 00:27:36,680
Alright, if you're
back to back with someone,

489
00:27:36,680 --> 00:27:38,750
you can step back to
the front of your mat.

490
00:27:38,750 --> 00:27:41,620
I'll step back to
the front of my mat

491
00:27:41,620 --> 00:27:44,580
and we'll inhale to
reach the fingertips up,

492
00:27:44,580 --> 00:27:46,610
clap the palms together, (claps)

493
00:27:46,610 --> 00:27:50,080
and then send it all the
way back down Forward Fold

494
00:27:50,080 --> 00:27:51,428
one last time.

495
00:27:52,500 --> 00:27:54,490
And then bring the
hands to the earth,

496
00:27:54,490 --> 00:27:58,150
step one foot back then
the other, lower your knees,

497
00:27:58,150 --> 00:28:00,980
swing the legs to
one side, any side,

498
00:28:00,980 --> 00:28:05,200
and we are coming
down to our backs here

499
00:28:05,200 --> 00:28:06,700
for some floor work.

500
00:28:06,700 --> 00:28:09,570
So come on down
to the ground. Yay.

501
00:28:09,570 --> 00:28:12,330
Bring the hands, palm face down,

502
00:28:12,330 --> 00:28:14,673
underneath your
hips here, your bum.

503
00:28:15,560 --> 00:28:18,820
Snuggle your shoulder
blades underneath your chest.

504
00:28:18,820 --> 00:28:19,653
And when you're ready,

505
00:28:19,653 --> 00:28:23,453
engage your core to send
your toes up towards the sky.

506
00:28:24,910 --> 00:28:27,220
If you can straighten the legs,
great, zip 'em up tight.

507
00:28:27,220 --> 00:28:30,283
If not, bend the knees 
as much as you need.

508
00:28:31,140 --> 00:28:34,110
Inhale to lower the feet down,

509
00:28:34,110 --> 00:28:35,540
hovering just above the earth,

510
00:28:35,540 --> 00:28:37,573
and then exhale to lift them up.

511
00:28:38,550 --> 00:28:40,113
Inhale to lower.

512
00:28:41,210 --> 00:28:42,803
Exhale to lift.

513
00:28:43,920 --> 00:28:45,692
Inhale to lower.

514
00:28:46,720 --> 00:28:48,227
Exhale to lift.

515
00:28:49,370 --> 00:28:50,913
Inhale to lower.

516
00:28:51,960 --> 00:28:53,990
Exhale to lift. Keep it going.

517
00:28:53,990 --> 00:28:57,050
Soften your gaze or
close your eyes here

518
00:28:57,050 --> 00:29:00,420
and find a little
groove with your breath.

519
00:29:00,420 --> 00:29:03,080
Exhaling as you
lift the legs up,

520
00:29:03,080 --> 00:29:06,417
inhaling as you
lower them to hover.

521
00:29:11,390 --> 00:29:13,680
To take it out of the low back,

522
00:29:13,680 --> 00:29:16,740
engage those upper
abdominals by hugging,

523
00:29:16,740 --> 00:29:19,753
really knitting
the low ribs down.

524
00:29:20,710 --> 00:29:22,058
Down and in.

525
00:29:24,130 --> 00:29:26,760
Good. The next time 
the legs are up,

526
00:29:26,760 --> 00:29:29,410
we're gonna release the hands,
we're gonna bend the knees,

527
00:29:29,410 --> 00:29:30,970
and we're gonna grab the ankles

528
00:29:30,970 --> 00:29:34,313
or the outer edges of the
feet for Happy Baby posture.

529
00:29:35,380 --> 00:29:37,550
So find soft,
easy movement here.

530
00:29:37,550 --> 00:29:39,844
You can massage the back body.

531
00:29:42,880 --> 00:29:44,750
Find what feels good here.

532
00:29:44,750 --> 00:29:46,841
Opening up through the hips.

533
00:29:48,750 --> 00:29:52,280
Nice. Then we'll release 
the feet to the ground

534
00:29:53,450 --> 00:29:54,810
And then when you're ready,

535
00:29:54,810 --> 00:29:58,340
right ankle's gonna cross
over the top of the left thigh

536
00:29:58,340 --> 00:30:00,220
and we'll lift the left foot up

537
00:30:00,220 --> 00:30:03,020
to find a little
figure four position here,

538
00:30:03,020 --> 00:30:06,270
and same thing, 
soft, easy movement here

539
00:30:06,270 --> 00:30:08,122
as you breathe deep.

540
00:30:13,230 --> 00:30:15,400
Now release the
left foot to the ground,

541
00:30:15,400 --> 00:30:17,610
but keep your
right leg crossing over.

542
00:30:17,610 --> 00:30:20,150
So you're gonna bring the
right toes down to the ground.

543
00:30:20,150 --> 00:30:24,283
Right leg is crossed over
the top of the left thigh.

544
00:30:24,283 --> 00:30:25,630
Then you're
gonna lift the hips up

545
00:30:25,630 --> 00:30:27,620
to bump them to the
right side of your mat

546
00:30:27,620 --> 00:30:29,970
and then you're just gonna
allow the weight of your legs

547
00:30:29,970 --> 00:30:32,220
to drop to the left side.

548
00:30:32,220 --> 00:30:35,270
You might bring your
hands behind your head here

549
00:30:35,270 --> 00:30:36,700
or into Cactus Arms,

550
00:30:36,700 --> 00:30:39,963
or maybe the palms rest
gently on your ribcage.

551
00:30:41,070 --> 00:30:45,093
Breathing deep here, maybe
turning onto your right ear.

552
00:30:47,167 --> 00:30:50,430
And then slowly
come back to center

553
00:30:50,430 --> 00:30:51,740
and we'll take it
to the other side.

554
00:30:51,740 --> 00:30:54,110
Crossing the left
ankle over the right,

555
00:30:54,110 --> 00:30:56,098
finding that figure four.

556
00:30:56,830 --> 00:30:59,882
Neck is nice and long here,
so tuck your chin.

557
00:31:04,210 --> 00:31:07,470
Rocking gently side to
side if that feels good,

558
00:31:07,470 --> 00:31:09,696
keeping the feet active.

559
00:31:12,200 --> 00:31:15,000
And then releasing
the right foot down,

560
00:31:15,000 --> 00:31:17,200
crossing the 
left leg over the right,

561
00:31:17,200 --> 00:31:19,310
lift the hips up,
bump them to the left,

562
00:31:19,310 --> 00:31:21,890
and then allow the
weight of your lower body

563
00:31:21,890 --> 00:31:24,610
to melt to the right as
you come into this twist

564
00:31:24,610 --> 00:31:25,970
on the other side,

565
00:31:25,970 --> 00:31:28,030
turning onto your left ear,

566
00:31:28,030 --> 00:31:31,923
and breathing nice
wide lateral breath here.

567
00:31:33,600 --> 00:31:35,140
So don't skimp
on the breath here.

568
00:31:35,140 --> 00:31:39,359
You're gonna want to take a
nice deep, full belly breath in.

569
00:31:41,963 --> 00:31:43,740
And a long breath out.

570
00:31:46,168 --> 00:31:50,370
And then slowly unravel. 
Come back to center.

571
00:31:50,370 --> 00:31:53,263
Soles of the feet
come together, knees wide.

572
00:31:54,100 --> 00:31:57,433
One hand on the belly,
one hand on the chest.

573
00:31:59,930 --> 00:32:03,072
Close your eyes,
take a deep breath in.

574
00:32:04,430 --> 00:32:06,392
And a long breath out.

575
00:32:07,581 --> 00:32:09,540
And then bring
the knees together.

576
00:32:09,540 --> 00:32:11,640
Walk the feet as
wide as your yoga mat

577
00:32:11,640 --> 00:32:16,540
and we find internal rotation,
knees kissing together.

578
00:32:16,540 --> 00:32:18,649
Take a deep breath in.

579
00:32:20,112 --> 00:32:22,605
And a long breath out.

580
00:32:23,980 --> 00:32:26,420
Now extend the legs out long,

581
00:32:26,420 --> 00:32:28,810
rock the head
gently side to side.

582
00:32:28,810 --> 00:32:31,710
Get that massage in
the back of the head.

583
00:32:31,710 --> 00:32:35,740
And then if you
brought a blanket to class,

584
00:32:35,740 --> 00:32:40,430
now's the time to
get cozy with it.

585
00:32:40,430 --> 00:32:43,160
So you can wrap
yourself up however you like.

586
00:32:43,160 --> 00:32:47,150
You can go 
full burrito, taquito.

587
00:32:47,150 --> 00:32:50,810
Maybe you share your
blanket with someone, maybe not.

588
00:32:50,810 --> 00:32:52,570
Maybe you enjoy

589
00:32:54,490 --> 00:32:58,010
wrapping yourself
up in a little cocoon,

590
00:32:58,010 --> 00:33:01,493
just you and only you.

591
00:33:04,070 --> 00:33:05,260
Get nice and cozy.

592
00:33:05,260 --> 00:33:07,230
And if it's a warm climate

593
00:33:08,520 --> 00:33:11,500
for some, maybe, depending
on where you're practicing,

594
00:33:11,500 --> 00:33:13,270
you can roll your blanket up

595
00:33:14,750 --> 00:33:18,358
and use it as a bolster

596
00:33:19,330 --> 00:33:22,540
underneath the
backs of the knees

597
00:33:23,580 --> 00:33:25,623
or the back of the head.

598
00:33:27,380 --> 00:33:28,510
Now allow your arms

599
00:33:28,510 --> 00:33:31,300
to rest gently at
your side, palm face up.

600
00:33:31,300 --> 00:33:33,130
If you are
practicing with someone,

601
00:33:33,130 --> 00:33:34,410
you might grab their hand,

602
00:33:34,410 --> 00:33:36,480
but honestly, maybe not.

603
00:33:36,480 --> 00:33:37,764
Maybe you guys are just

604
00:33:37,764 --> 00:33:40,758
individually relaxing 
side by side.

605
00:33:42,030 --> 00:33:44,530
Maybe you're practicing
with someone virtually.

606
00:33:44,530 --> 00:33:49,523
So you're kind of connecting
with them across oceans.

607
00:33:53,000 --> 00:33:55,370
And I think that's one of
the most beautiful things

608
00:33:55,370 --> 00:33:57,430
about this practice.

609
00:33:57,430 --> 00:33:59,350
This type of practice, 
in particular,

610
00:33:59,350 --> 00:34:02,660
is that by showing up

611
00:34:02,660 --> 00:34:04,430
on our mats at home,

612
00:34:04,430 --> 00:34:07,650
which is increasingly 
more uncomfortable

613
00:34:07,650 --> 00:34:11,240
than showing up sometimes

614
00:34:11,240 --> 00:34:13,963
in a group and
sometimes the total opposite but

615
00:34:15,889 --> 00:34:19,770
it really does
ask a lot more of us

616
00:34:19,770 --> 00:34:22,650
to show up and
be with ourselves,

617
00:34:22,650 --> 00:34:24,913
to hold ourselves accountable,

618
00:34:25,830 --> 00:34:30,470
and ultimately to
practice loving and caring

619
00:34:30,470 --> 00:34:33,970
for ourselves first so
that then we are familiar

620
00:34:33,970 --> 00:34:36,430
with how to do that for others

621
00:34:36,430 --> 00:34:38,883
in a really true
and authentic way.

622
00:34:40,460 --> 00:34:42,317
Take a deep breath in here.

623
00:34:44,000 --> 00:34:46,690
And actually, whether you're
practicing with someone or not,

624
00:34:46,690 --> 00:34:49,100
let's all bring one
hand back to the belly

625
00:34:49,100 --> 00:34:50,480
and one hand back to the heart.

626
00:34:50,480 --> 00:34:52,760
So let's all kind
of bring it inward,

627
00:34:52,760 --> 00:34:55,330
just as a way of
us all recognizing

628
00:34:55,330 --> 00:34:57,156
that it starts with ourself.

629
00:34:58,337 --> 00:35:02,840
And we can't
bypass that relationship

630
00:35:02,840 --> 00:35:04,920
and that this practice

631
00:35:06,730 --> 00:35:08,990
and every practice
in which we show up

632
00:35:08,990 --> 00:35:11,981
to get to know ourselves better.

633
00:35:14,570 --> 00:35:16,040
Supports...

634
00:35:18,240 --> 00:35:20,433
Supports you in that process,

635
00:35:21,530 --> 00:35:23,660
the process of
learning to love yourself,

636
00:35:23,660 --> 00:35:25,090
to know yourself.

637
00:35:25,090 --> 00:35:26,869
Okay, deep breath in.

638
00:35:28,750 --> 00:35:29,583
Long breath out.

639
00:35:29,583 --> 00:35:34,510
And it is a process.
That's all, I'll say. (chuckles)

640
00:35:37,970 --> 00:35:38,803
And nothing more.

641
00:35:38,803 --> 00:35:42,294
Just breathing here, listening
to the sound of your breath.

642
00:35:46,890 --> 00:35:49,070
Inhaling lots of love in.

643
00:35:51,130 --> 00:35:53,909
And exhaling lots of love out.

644
00:35:59,200 --> 00:36:01,696
Now I'd like to invite you to

645
00:36:03,150 --> 00:36:06,240
quietly, to yourself,
just in your head,

646
00:36:06,240 --> 00:36:10,750
name one thing, one thing 
you love about yourself.

647
00:36:10,750 --> 00:36:13,610
And no one else ever
has to hear this thing.

648
00:36:13,610 --> 00:36:15,840
And if this is
really difficult for you,

649
00:36:15,840 --> 00:36:20,610
I just want you
to feel supported

650
00:36:20,610 --> 00:36:22,030
and I want you to know

651
00:36:22,030 --> 00:36:25,630
that I'm aware of how
difficult this can be

652
00:36:25,630 --> 00:36:28,608
for any one of us
on any given day.

653
00:36:32,730 --> 00:36:34,620
Just name one thing.

654
00:36:38,200 --> 00:36:41,182
One single thing that
you love about yourself.

655
00:36:55,200 --> 00:36:56,690
Alright.

656
00:36:56,690 --> 00:36:59,860
Slowly peel your hands out
from underneath your blanket

657
00:36:59,860 --> 00:37:01,750
if they're there and
bring the palms together.

658
00:37:01,750 --> 00:37:05,543
We're gonna bring them
right up to the forehead.

659
00:37:08,320 --> 00:37:12,730
Thank you so much
for sharing this time

660
00:37:12,730 --> 00:37:14,510
and your energy with me.

661
00:37:14,510 --> 00:37:16,970
Both are
extremely valuable, I know,

662
00:37:16,970 --> 00:37:20,480
and you could do a
lot of things today

663
00:37:21,650 --> 00:37:24,530
and you chose this practice.

664
00:37:24,530 --> 00:37:27,394
So I really appreciate you

665
00:37:28,890 --> 00:37:32,020
and I hope you have a
beautiful rest of the day.

666
00:37:32,020 --> 00:37:35,240
May this fun little
practice inspire you

667
00:37:35,240 --> 00:37:37,610
to keep showing up for yourself

668
00:37:37,610 --> 00:37:41,943
so that you can keep
showing up for the world.

669
00:37:43,550 --> 00:37:46,653
I love you all. Take good care.

670
00:37:48,020 --> 00:37:49,453
Namaste.

671
00:37:52,020 --> 00:37:55,526
(upbeat music)