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- Hi everyone,
welcome to Yoga With Adriene.

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I'm Adriene and
this is sweet Benji.

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And we have 
a Yoga For Beginner's

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practice for you today.

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This one's a little longer,
do not be scared.

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Hop into something
comfy and let's get started.

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(upbeat music)

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Alright, and here we are.

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Come to the ground
and we're gonna sit up

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on a little
blanket if you have one,

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if not, that's alright.

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Come into a seat

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and we'll work right away

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to sit up as tall as you can.

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Allow the shoulders to relax.

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And we have begun.

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We will tuck the
chin just slightly,

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feel a lengthening in
the back of the neck.

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And as you're ready,

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I'll invite you to
close your eyes here

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or soften your gaze
down gently past your nose.

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So in this starting position,
the shoulders are relaxed.

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We're actively sitting up tall.

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We find this almost
slightly reverent bow.

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We tuck the chin, lengthen
through the back of the neck.

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We draw our attention inward

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by closing the eyes
or softening the gaze.

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And just begin to observe,
notice where you might be

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craving to move or
fidget or scratch.

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And we want to

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just kind of approach this, so 
by all of us, myself included,

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to approach this
with loving kindness.

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So if you are fidgeting,
scratching,

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uncomfortable,
can't sit up tall,

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there's no harm in noticing that,
there's no judgment.

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It's all good.

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We're simply noticing,
simply taking stock.

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Expanding our awareness.

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Now slowly bring your
hands together at your chest.

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Palms together in
prayer at the heart.

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And even in the small
gestures such as this one,

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you can think
about how you move.

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So how you bring
your hands together

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can be meaningful,
it can help influence

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how you feel on the mat.

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Something to pay attention to,
plant a little seed.

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How you move matters.

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Now drop your
chin to your chest,

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bow your head to your hands.

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Take a deep breath in.

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And a nice slow exhale out.

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Again, deep breath in.

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And long breath out.

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One more time 
like this, inhale in.

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And this time as you
exhale slow and steady,

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release the hands palm
face up on your knees,

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lift your chest, open your eyes

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and relax the shoulders down.

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Just take a quiet moment
here to observe how you feel.

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Great, now we'll flip the
palms still on the knees here,

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and we're gonna start to
move in a circular motion

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with the sternum, the chest.

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So we're starting to create
some movement here in the body.

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Moving the chest

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forward, around, and back.

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Starting to move the rib cage,

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feel the belly move.

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And then reverse the circle.

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You can make it as big
as you like, checking in

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with the shoulders,
the neck, the hips.

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And then bring
it back to center.

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I think about alighting,
aligning, excuse me,

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your head over your heart

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and your heart
right over your center.

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Fingertips come to your sides,

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inhale, reach all the way up

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big breath, big stretch.

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As you exhale, 
float the fingertips down,

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you can even give
them a little wiggle.

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Good, inhale, 
reach up towards the sky.

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Big breath, big stretch.

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And exhale, wiggle the 
fingertips, float them down.

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One more time, synchronizing
the breath with the movement

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and the movement
with the breath.

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That's what we're
here for, ah, lovely.

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A gentle twist, you're
gonna take the left hand

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to the top of the right knee.

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Right fingertips come
right behind the spine.

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Tuck your chin, look down

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and then from the
base of the pelvis

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you're gonna
slowly draw energy up.

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Then keep
traveling up the low back,

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the mid-back, and
then all the way up

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through the neck
as you lift the chin

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and slowly begin to
journey into the twist.

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Keep breathing here,
deep inhalations.

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And long exhalations.

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Alright, now keep the left hand

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where it is on the right knee.

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You're gonna bring the
right fingertips back.

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Right fingertips reach
up towards the sky

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and then over into
a side body stretch.

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If this is feeling way
too jammed up for you here,

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just release the
left hand to the ground

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and take the side
body stretch here.

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So we always have options.

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Feel it out and then
respond to that feeling.

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Mindfully with your breath.

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Alright, bring
it back to center.

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And we're gonna take it
all to the other side.

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So right hand
comes to the left knee,

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left fingertips behind,
drop the chin down first.

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Lift up, think about 
drawing energy up

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from the base of the pelvis.

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Start to lift up.

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Navel might draw in a little

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as you slowly
travel up the spine.

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Chest begins to lift.

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Neck begins to lengthen,

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and we start to gently
journey into the twist

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using the breath to lift up

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and lengthen through the spine.

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Using your exhale to
soften slowly into the twist

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not pushing or forcing anything.

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You have to bring in the breath.

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Nice conscious breath.

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Keep the right hand where it is,

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left fingertips release.

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We think up and over here

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as we come into a
side body stretch.

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And again, if this is too much
of a bind in the front body,

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just release the
right hand to the ground.

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And maybe that just
feels better for you today.

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Finding side body stretch here.

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Nice, then bring it
back up through the center.

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We're gonna take the
fingertips to the shoulders now.

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Inhale, elbows forward, up,

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exhale, around, and back.

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You can close
your eyes for this one

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if you like, 
find what feels good.

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Inhale forward, up,

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exhale, around, and back.

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One more time,
inhale forward, lift up,

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exhale, around, and back.

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Awesome, release the hands.

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Bring them forward now
as you slowly transition

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to all fours,
(clears throat) excuse me.

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You can use your
blanket here to pad the knees

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and we're gonna come
into a Tabletop Position

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with a neutral spine.

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So lengthen the
crown of your head forward

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so your neck is long,

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press into the tops of the feet.

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Knees are
underneath the hip points,

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walk them there, wrists
underneath the shoulders,

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walk them there.

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Spread your fingertips wide.

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It's gonna feel
a little difficult

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to be on the hands
like this at first,

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but claw the fingertips.

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Keep the integrity of
spreading the fingertips wide.

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And in time we'll
build strength and stability

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to be here for longer
periods of time with more ease.

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Curl the toes under, 
send the hips to the heels.

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Good, inhale, rise up,
shoulders over the wrist,

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exhale, send it back.

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With the breath, inhale.

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It's not a big move.

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Exhale, send it back.

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Inhale, shoulders
over the wrist.

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Exhale, back. Now notice 
in this little exercise

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what's happened to your fingers

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and that hand to
earth connection already.

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See if you can
re-establish that connection,

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press into the
index finger and thumb,

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claw through the fingerprints,

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ground down
through the knuckles.

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Great, the next time
you're lifting shoulders

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over the wrist,
go ahead and press

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into the tops of the feet.

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Now uncurl the toes,
drop the belly and inhale.

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Open the chest, look forward.

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Feel that beautiful
stretch through the front body.

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Keep pressing in the top,

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pressing into the tops of
the feet and the fingers.

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And then exhale,
round through the spine,

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chin to chest, take it
the opposite direction.

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Breathe here.

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Navel drawing up,

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pressing away from the
yoga mat, chin to chest.

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Now let's flow with this,
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, navel draws up.

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With your breath,
inhale, drop the belly.

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Open the heart.

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Exhale, contract,
round through the spine,

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press through your
foundation, navel draws up.

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One more time, just with
the sound of your own breath.

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Beautiful, then bring it
back to Tabletop Position.

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We're gonna drop
the elbows right down

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where the hands once were.

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So your forearms now

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are parallel to each
other and they're straight.

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Press into the fingertips
and we're gonna slowly walk

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the knees back towards 
the back edge of your mat.

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You're gonna send
the hip creases up high

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and melt the heart
down into a Puppy Posture

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or heart to earth pose.

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Big, deep stretch
here in the shoulders.

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Find your breath
here inhaling deeply

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and exhaling completely.

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Now press into
the tops of the feet.

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You're gonna slowly
lead with your nose here.

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So the nose is gonna
begin to come forward.

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As you look towards your hands,

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we're gonna slide 
into home here.

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So dig into the elbows as
you slowly lower the belly,

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the hips to the earth.

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If you need to make an
adjustment with your blanket

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by pulling it up or
to the side, you can.

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And we're coming into
this Sphinx Pose here.

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Elbows are
underneath the shoulders,

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heels are in line
with the hip points,

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spread the fingertips still,

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claw through the fingertips,
ground through the knuckles,

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tuck the chin into the chest.

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And just like we
did in that twist,

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we're gonna think about lifting

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from the base of
the pelvis here.

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And then slowly 
travel up through

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the low back, the belly,
the mid back, the rib cage,

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and then we start to
open up through the chest.

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Chin is parallel to the earth,

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so we're not crunching
in the back of the neck.

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Sphinx Pose.

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Building muscles in the arms

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and finding stability.

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Breathing deep,
pressing it into the foundation

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so that which is
touching the earth here.

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Great, then draw a line
with your nose to your right,

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just look past
your right shoulder.

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And then draw a line
back through the center

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and to your left, just
look past your left shoulder.

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And then slowly
come back to center.

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We're gonna release

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the chest and the
chin to the earth slowly.

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Forehead comes to the mat.

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Hands come
underneath the shoulders.

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We curl the toes under,
inhale in,

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exhale, press up to all fours

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or if a Plank is in
your practice already,

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you can press up to a Plank.

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Good, then from all
fours or from your Plank,

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we'll slowly begin to peel
the hips up high and back,

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00:13:43,070 --> 00:13:44,890
Downward Facing Dog.

256
00:13:44,890 --> 00:13:48,116
Spread the fingertips,
take a deep breath in.

257
00:13:48,946 --> 00:13:51,179
And a long breath out.

258
00:13:53,120 --> 00:13:56,223
Now start to bend one
knee and then the other.

259
00:13:57,440 --> 00:14:01,040
Stay connected to the
sound of your breath here.

260
00:14:01,040 --> 00:14:05,440
It's going to become 
harder and harder

261
00:14:05,440 --> 00:14:07,700
to stay connected
to a conscious breath

262
00:14:07,700 --> 00:14:09,880
the more we layer on.

263
00:14:09,880 --> 00:14:12,540
So I'll just keep reminding you
to come back to your breath

264
00:14:12,540 --> 00:14:14,730
and really let it lead the way.

265
00:14:14,730 --> 00:14:16,220
So you never get too far

266
00:14:16,220 --> 00:14:21,269
from a nice awareness 
of your breathing.

267
00:14:24,520 --> 00:14:28,278
Pedal it out for
one more moment.

268
00:14:29,560 --> 00:14:31,620
And even if the
arms are getting tired,

269
00:14:31,620 --> 00:14:36,305
let's all come into a moment
of stillness in Downward Dog.

270
00:14:39,020 --> 00:14:41,480
Wonderful, now bend your knees.

271
00:14:41,480 --> 00:14:43,860
Start to look forward
without crunching the neck

272
00:14:43,860 --> 00:14:47,150
and you're just gonna
step as many steps as you need

273
00:14:47,150 --> 00:14:50,150
all the way up to the
top edge of your mat.

274
00:14:50,150 --> 00:14:53,380
Feet hip width apart
toes pointing forward.

275
00:14:53,380 --> 00:14:55,090
Bend your knees here and allow

276
00:14:55,090 --> 00:14:58,273
the weight of your
head to drop down.

277
00:14:59,420 --> 00:15:03,220
You're gonna grab your
right elbow with your left hand

278
00:15:03,220 --> 00:15:05,060
and your left elbow
with your right hand.

279
00:15:05,060 --> 00:15:07,450
So you're clasping 
the elbows here

280
00:15:07,450 --> 00:15:10,920
and with a strong
awareness in your feet,

281
00:15:10,920 --> 00:15:14,403
you're gonna start to slowly
sway little left to right.

282
00:15:16,500 --> 00:15:19,374
Bend the knees, breathe deep.

283
00:15:21,780 --> 00:15:26,210
Then imagine you're just
kind of holding all this tension

284
00:15:26,210 --> 00:15:29,190
and stress that you
might be carrying around.

285
00:15:29,190 --> 00:15:32,810
Things that are making
you feel heavy or anxious,

286
00:15:32,810 --> 00:15:35,920
inhale in deeply and as
you exhale release the arms,

287
00:15:35,920 --> 00:15:39,610
let all of that go,
bend the knees generously

288
00:15:39,610 --> 00:15:42,340
and slowly with the knees bent,

289
00:15:42,340 --> 00:15:44,310
strong engagement in the legs,

290
00:15:44,310 --> 00:15:46,917
start to roll it up to standing.

291
00:15:48,010 --> 00:15:49,900
And just as we've been doing,

292
00:15:49,900 --> 00:15:52,330
start to roll up
through the spine,

293
00:15:52,330 --> 00:15:55,550
drawing energy up from
the base of the pelvis

294
00:15:55,550 --> 00:15:58,110
all the way up
through the low back,

295
00:15:58,110 --> 00:16:00,640
the mid-back,
upper back, the neck,

296
00:16:00,640 --> 00:16:04,820
and finally up through
the crown of your sweet head.

297
00:16:04,820 --> 00:16:09,427
Standing up nice and tall now
in Tadasana, Mountain Pose.

298
00:16:10,390 --> 00:16:14,683
Lift your chest, bring a little
energy through your fingers,

299
00:16:15,610 --> 00:16:19,650
relax your shoulders, 
take a deep breath in.

300
00:16:19,650 --> 00:16:21,550
And a long breath out.

301
00:16:22,660 --> 00:16:25,630
On your next inhale, spread
awareness through your feet,

302
00:16:25,630 --> 00:16:27,900
so strong legs, 
as you reach the fingertips

303
00:16:27,900 --> 00:16:30,020
all the way up towards the sky.

304
00:16:30,020 --> 00:16:32,566
Right hand grabs
the left wrist here.

305
00:16:32,566 --> 00:16:34,930
And we'll find a side
body stretch again here.

306
00:16:34,930 --> 00:16:37,680
Now standing,
digging into the heels,

307
00:16:37,680 --> 00:16:40,540
pressing into the
ball joint of the big toe,

308
00:16:40,540 --> 00:16:43,020
the ball joint of the pinky toe.

309
00:16:43,020 --> 00:16:44,820
So essentially you are connected

310
00:16:44,820 --> 00:16:47,513
through all four
corners of your feet.

311
00:16:48,570 --> 00:16:51,530
Great, bring it
back to center. Switch.

312
00:16:51,530 --> 00:16:53,840
Grab the right wrist,
this time take it up

313
00:16:53,840 --> 00:16:55,725
and over to the left.

314
00:16:57,550 --> 00:17:00,450
Inhale in deeply,
grounding through the feet.

315
00:17:01,390 --> 00:17:04,230
And exhaling completely.

316
00:17:04,230 --> 00:17:08,130
Good, inhale, bring it up.
Slowly carve a line

317
00:17:08,130 --> 00:17:10,410
with your nose to look
up towards your thumbs

318
00:17:10,410 --> 00:17:14,290
and then nice and easy we're
gonna bring the palms together,

319
00:17:14,290 --> 00:17:16,880
bend the knees and
as slow as you can go

320
00:17:16,880 --> 00:17:19,793
Forward Fold all
the way back down.

321
00:17:22,150 --> 00:17:25,390
From here, we're gonna
bring the fingertips to the mat

322
00:17:25,390 --> 00:17:29,089
and we're gonna step 
just the right foot back.

323
00:17:29,089 --> 00:17:32,260
Great, just the right foot.
Start to lower the hips.

324
00:17:32,260 --> 00:17:34,930
Right knee's gonna stay lifted.

325
00:17:34,930 --> 00:17:37,910
If that is a little
too much for today,

326
00:17:37,910 --> 00:17:39,190
you can lower the right knee,

327
00:17:39,190 --> 00:17:41,270
but otherwise we're gonna
keep the right heel lifted

328
00:17:41,270 --> 00:17:43,860
and we're gonna work on
reaching the right heel

329
00:17:43,860 --> 00:17:46,340
towards the back
edge of the mat.

330
00:17:46,340 --> 00:17:48,500
Front knee is over front ankle.

331
00:17:48,500 --> 00:17:50,240
I'm starting to
find that lift up

332
00:17:50,240 --> 00:17:54,060
from the base of
my pelvic floor again

333
00:17:54,060 --> 00:17:56,020
so that I don't
have to crash all

334
00:17:56,020 --> 00:17:57,823
of my weight onto my fingertips.

335
00:17:59,530 --> 00:18:01,610
Lovely, then we'll 
plant the palms,

336
00:18:01,610 --> 00:18:03,330
we'll step the left toes back,

337
00:18:03,330 --> 00:18:07,530
come onto all fours and send
it back, Extended Child's Pose.

338
00:18:07,530 --> 00:18:10,960
So bring the knees wide,
send the hips back

339
00:18:10,960 --> 00:18:12,922
and just take 
a moment to rest.

340
00:18:12,922 --> 00:18:16,396
Inhaling lots of love in.

341
00:18:17,710 --> 00:18:21,025
Closing your eyes for a moment.

342
00:18:21,025 --> 00:18:23,889
Exhaling lots of love out.

343
00:18:25,901 --> 00:18:28,490
Beautiful, slowly
press into the feet,

344
00:18:28,490 --> 00:18:30,480
press into the hands.
So always staying connected

345
00:18:30,480 --> 00:18:34,633
in the transitions, come back
all the way up into all fours.

346
00:18:35,630 --> 00:18:37,178
We'll curl the toes under,

347
00:18:37,178 --> 00:18:41,683
send the hips up high and
back, Downward Facing Dog.

348
00:18:43,110 --> 00:18:46,940
Beautiful, this time
we're gonna take slow steps up

349
00:18:46,940 --> 00:18:47,850
towards the front of the mat,

350
00:18:47,850 --> 00:18:51,440
but this time we're gonna cross
the feet one over the other

351
00:18:51,440 --> 00:18:56,440
nice and slow, criss-cross
stepping all the way to the top.

352
00:18:57,840 --> 00:18:59,930
Make any adjustments
you need to get there.

353
00:18:59,930 --> 00:19:01,423
Feet hip width apart.

354
00:19:02,380 --> 00:19:05,110
Good, inhale in deeply here.

355
00:19:05,110 --> 00:19:07,160
As you exhale,
ground through the feet,

356
00:19:07,160 --> 00:19:12,080
bring your hands to the
waistline and slowly rise up

357
00:19:12,080 --> 00:19:15,380
to Mountain Pose, standing 
nice and tall once again

358
00:19:15,380 --> 00:19:19,380
at the top of your mat.
This time hands on the hips.

359
00:19:19,380 --> 00:19:21,100
Notice how you
feel as you lengthen

360
00:19:21,100 --> 00:19:22,430
through the crown of the head,

361
00:19:22,430 --> 00:19:24,673
just coming into
this power posture.

362
00:19:25,570 --> 00:19:27,960
And then we're just gonna
test our balance a little bit.

363
00:19:27,960 --> 00:19:30,180
Inhale, lifting the heels.

364
00:19:30,180 --> 00:19:32,670
Squeeze the
shoulder blades together

365
00:19:32,670 --> 00:19:35,350
elbows back as you lift
up from the pelvic floor

366
00:19:35,350 --> 00:19:39,450
coming onto the tippy-toes
and lowering them down.

367
00:19:39,450 --> 00:19:41,603
Inhale, lift up.

368
00:19:42,480 --> 00:19:44,790
Exhale lower, and one more time.

369
00:19:45,820 --> 00:19:49,070
Lifting and lower.

370
00:19:49,070 --> 00:19:50,880
Nice, fingertips go down.

371
00:19:50,880 --> 00:19:53,400
We inhale, reach for the sky,

372
00:19:53,400 --> 00:19:54,876
palms come together.

373
00:19:54,876 --> 00:19:57,984
And exhale, bend the knees 
generously as you slow

374
00:19:57,984 --> 00:20:00,286
and steady slice 
it down the middle,

375
00:20:00,286 --> 00:20:03,290
come back down into the fold.

376
00:20:03,290 --> 00:20:04,347
Beautiful.

377
00:20:05,148 --> 00:20:07,710
From here fingertips 
come to the earth,

378
00:20:07,710 --> 00:20:10,160
this time we're gonna
step the left foot back.

379
00:20:10,160 --> 00:20:12,440
Try to keep that knee
lifted if you wanna lower it,

380
00:20:12,440 --> 00:20:14,430
you know the ground is
there for you of course,

381
00:20:14,430 --> 00:20:18,160
but I want you to work on
reaching that left heel back,

382
00:20:18,160 --> 00:20:20,240
front knee over front ankle,

383
00:20:20,240 --> 00:20:21,910
lifting up from
the pelvic floor.

384
00:20:21,910 --> 00:20:26,500
Finding that connection,
that support from within.

385
00:20:26,500 --> 00:20:29,070
Lastly, open the chest, 
look forward,

386
00:20:29,070 --> 00:20:30,867
deep breath in.

387
00:20:32,630 --> 00:20:34,720
Long breath out.

388
00:20:34,720 --> 00:20:37,331
Good, plant the palms this time.

389
00:20:37,331 --> 00:20:40,460
Plant the palms, step
the right toes back to Plank

390
00:20:40,460 --> 00:20:42,530
or lower the knees to all fours.

391
00:20:42,530 --> 00:20:45,040
So it just depends 
on your practice.

392
00:20:45,040 --> 00:20:47,240
You're in Plank or
you're on all fours

393
00:20:47,240 --> 00:20:49,153
and we're here for three,

394
00:20:50,460 --> 00:20:53,450
two, and on the one
we're gonna slowly,

395
00:20:53,450 --> 00:20:56,200
slowly transition to
come onto our belly.

396
00:20:56,200 --> 00:20:57,610
So if you're on your knees,

397
00:20:57,610 --> 00:20:59,360
just walk the knees
back and lower to the belly

398
00:20:59,360 --> 00:21:02,113
if you're in Plank, you
can lower all the way down.

399
00:21:03,328 --> 00:21:06,470
Great, drag the hands
in line with the rib cage,

400
00:21:06,470 --> 00:21:11,310
squeeze the elbows together,
press into the pubic bone,

401
00:21:11,310 --> 00:21:13,430
inhale, lift up, baby Cobra.

402
00:21:13,430 --> 00:21:15,864
Very similar to our Sphinx Pose.

403
00:21:15,864 --> 00:21:18,450
And exhale, release.

404
00:21:18,450 --> 00:21:21,980
Again, inhale in use that
which is touching the earth,

405
00:21:21,980 --> 00:21:26,078
your foundation, to
rise into this baby Cobra,

406
00:21:26,078 --> 00:21:27,850
and then exhale, release.

407
00:21:27,850 --> 00:21:31,650
And one more time, 
inhale, we lift up.

408
00:21:32,191 --> 00:21:35,480
And exhale float
it down, beautiful.

409
00:21:35,480 --> 00:21:39,570
From here, curl the toes under,
press to all fours.

410
00:21:39,570 --> 00:21:43,500
Bring the knees nice
and wide, toes to touch.

411
00:21:43,500 --> 00:21:45,900
Keep the left hand
where it is as you inhale,

412
00:21:45,900 --> 00:21:47,850
reach your right
hand all the way up

413
00:21:47,850 --> 00:21:49,835
towards the sky.

414
00:21:49,835 --> 00:21:51,900
And then exhale,
thread the needle

415
00:21:51,900 --> 00:21:53,460
right fingertips come in

416
00:21:53,460 --> 00:21:56,730
and underneath the
bridge of the left arm.

417
00:21:56,730 --> 00:22:00,310
We come to rest on the
right ear, right shoulder,

418
00:22:00,310 --> 00:22:02,141
breathe deep here.

419
00:22:02,141 --> 00:22:04,885
Can take the 
left fingertips forward

420
00:22:06,397 --> 00:22:09,506
or all the way
up towards the sky

421
00:22:11,470 --> 00:22:15,320
or all the way around
to the small of the back

422
00:22:15,320 --> 00:22:17,910
or even the right waist.

423
00:22:17,910 --> 00:22:20,258
Some things to
play with for fun.

424
00:22:22,800 --> 00:22:24,910
Inhale in deeply, 
as you exhale,

425
00:22:24,910 --> 00:22:29,400
use your left hand on the
ground to help you unravel.

426
00:22:29,400 --> 00:22:32,370
Right hand comes to
the mat and we inhale

427
00:22:32,370 --> 00:22:35,208
send it to the other side,
left fingertips reach up.

428
00:22:36,320 --> 00:22:38,070
Exhale, thread the needle

429
00:22:38,070 --> 00:22:42,680
so that left hand comes
in underneath the right arm

430
00:22:42,680 --> 00:22:45,883
and we come to rest on the
left ear or the left shoulder.

431
00:22:46,900 --> 00:22:48,250
And then a
little play time here.

432
00:22:48,250 --> 00:22:49,920
As you breathe
deep into your belly,

433
00:22:49,920 --> 00:22:51,743
right fingertips forward,

434
00:22:53,000 --> 00:22:54,950
or maybe your
right arm all the way

435
00:22:54,950 --> 00:22:57,113
reaching up towards the sky.

436
00:22:58,350 --> 00:23:03,770
Maybe even on the low
back or around for little bind

437
00:23:03,770 --> 00:23:07,550
on the left hip crease.
Just things to play with.

438
00:23:07,550 --> 00:23:09,758
Breathing deep.

439
00:23:13,680 --> 00:23:17,450
And then using your
right hand on the earth.

440
00:23:17,450 --> 00:23:19,830
Follow your breath,
inhale in.

441
00:23:19,830 --> 00:23:23,760
Exhale, unravel,
come out of the posture.

442
00:23:23,760 --> 00:23:27,140
We're gonna walk the
knees back underneath the hips,

443
00:23:27,140 --> 00:23:28,640
walk the hands out in front,

444
00:23:28,640 --> 00:23:30,610
curl the toes under,

445
00:23:30,610 --> 00:23:33,290
and send the
hips up high and back,

446
00:23:33,290 --> 00:23:35,800
Downward Facing Dog.

447
00:23:35,800 --> 00:23:38,231
Inhale in deeply.

448
00:23:38,231 --> 00:23:41,059
Exhale, this time out 
through your mouth.

449
00:23:42,910 --> 00:23:45,660
Bend the knees, 
inhale, look forward

450
00:23:45,660 --> 00:23:48,450
and we're gonna
criss-cross step just one foot

451
00:23:48,450 --> 00:23:50,730
in front of the
other nice and slow,

452
00:23:50,730 --> 00:23:52,580
stretching through
the fascia of the foot.

453
00:23:52,580 --> 00:23:55,530
You might feel nice
stretch in the ankle,

454
00:23:55,530 --> 00:23:57,250
the achilles, the calf.

455
00:23:57,250 --> 00:23:59,255
We'll meet back
at the front of the mat,

456
00:23:59,255 --> 00:24:03,500
feet hip width apart,
toes pointing forward.

457
00:24:03,500 --> 00:24:05,661
Relax the weight to of your head

458
00:24:07,020 --> 00:24:11,144
in standing 
Forward Fold, Uttanasana.

459
00:24:14,830 --> 00:24:16,330
Now this time we're
gonna bring the hands

460
00:24:16,330 --> 00:24:18,520
to the tops of the feet.

461
00:24:18,520 --> 00:24:22,460
Inhale, slide the
hands up past the ankles,

462
00:24:22,460 --> 00:24:25,410
the shins, the knees,
and allow them

463
00:24:25,410 --> 00:24:27,320
to land on the
tops of your thighs

464
00:24:27,320 --> 00:24:29,205
as you loop the 
shoulders forward,

465
00:24:29,205 --> 00:24:32,000
shrug them up and back,

466
00:24:32,000 --> 00:24:35,507
coming into a half lift.

467
00:24:35,507 --> 00:24:37,690
So the spine is long.

468
00:24:37,690 --> 00:24:39,810
You're creating
kind of a figure seven.

469
00:24:39,810 --> 00:24:43,500
The number seven shape in
your body, should feel that way.

470
00:24:43,500 --> 00:24:45,323
Squeezing the elbows in.

471
00:24:46,320 --> 00:24:47,625
Inhale in deeply.

472
00:24:47,625 --> 00:24:51,150
As you exhale, let that 
all go, Forward Fold.

473
00:24:51,150 --> 00:24:54,166
Hands come to 
the waistline, inhale in.

474
00:24:54,166 --> 00:24:58,200
Exhale, press into the feet,
rise up, strong legs.

475
00:24:58,200 --> 00:25:00,603
Come all the way
back to standing.

476
00:25:01,450 --> 00:25:03,560
Relax your shoulders,

477
00:25:03,560 --> 00:25:06,137
lengthen up through
the crown of the head.

478
00:25:07,380 --> 00:25:09,200
You're doing great.

479
00:25:09,200 --> 00:25:11,280
Shift your weight
to your right foot.

480
00:25:11,280 --> 00:25:13,650
Use your hands on
your waistline here

481
00:25:14,850 --> 00:25:19,560
to help you either
lift and step or slide

482
00:25:19,560 --> 00:25:21,310
your left toes way back.

483
00:25:21,310 --> 00:25:22,860
So I'm gonna do
the lift and step.

484
00:25:22,860 --> 00:25:25,680
I'm lifting and
stepping all the way back,

485
00:25:25,680 --> 00:25:27,623
but you can also do the slide.

486
00:25:29,120 --> 00:25:33,152
Front knee is gonna bend,
back leg is gonna stay straight.

487
00:25:35,700 --> 00:25:39,860
Pull the right hip
crease back, lift your heart,

488
00:25:39,860 --> 00:25:43,730
drop the fingertips down,
then reach them forward

489
00:25:43,730 --> 00:25:45,720
and all the way up and back.

490
00:25:45,720 --> 00:25:47,130
Hands can stay on the waistline

491
00:25:47,130 --> 00:25:48,770
if that feels more stable today.

492
00:25:48,770 --> 00:25:51,410
I'm now in a high lunge.

493
00:25:51,410 --> 00:25:53,300
Squeeze the inner
thighs to the midline,

494
00:25:53,300 --> 00:25:56,930
feel that lift up from the
pelvic floor, you got this.

495
00:25:56,930 --> 00:25:59,000
Maybe lifting the chest,

496
00:25:59,000 --> 00:26:02,000
spreading the fingertips,
lots of energy,

497
00:26:02,000 --> 00:26:04,423
maybe looking all the
way up towards the sky.

498
00:26:05,860 --> 00:26:08,546
Inhale in, listen carefully.

499
00:26:08,546 --> 00:26:11,400
Exhale, pivot on the back foot,

500
00:26:11,400 --> 00:26:14,440
right fingertips go forward,
left fingertips go back.

501
00:26:14,440 --> 00:26:18,155
You're now in Warrior II,
Virabhadrasana II.

502
00:26:19,020 --> 00:26:20,897
Back toes are turned in.

503
00:26:21,920 --> 00:26:25,400
And then just notice
where your spine is at here.

504
00:26:25,400 --> 00:26:29,180
So maybe leaning forward,
we're gonna slowly begin

505
00:26:29,180 --> 00:26:31,830
to create more
awareness in the spine,

506
00:26:31,830 --> 00:26:33,610
wanting the
shoulders and the hips

507
00:26:33,610 --> 00:26:35,833
to feel like
they're stacked here.

508
00:26:37,040 --> 00:26:39,739
Good, now inhale
in here.

509
00:26:39,739 --> 00:26:43,510
Exhale, right fingertips
are gonna come down

510
00:26:43,510 --> 00:26:46,300
to the outer edge
of that right foot.

511
00:26:46,300 --> 00:26:47,940
We're gonna
pivot on the back foot

512
00:26:47,940 --> 00:26:50,520
and we're gonna come
right back to that lunge

513
00:26:50,520 --> 00:26:52,110
that we've been in before.

514
00:26:52,110 --> 00:26:53,590
Nice low lunge, amazing.

515
00:26:53,590 --> 00:26:55,070
Inhale, look forward.

516
00:26:55,070 --> 00:26:58,510
Exhale, step as many
times as you need to

517
00:26:58,510 --> 00:27:00,478
back foot up to meet the front.

518
00:27:01,550 --> 00:27:03,860
Slide the hands up to
the tops of the thighs.

519
00:27:03,860 --> 00:27:05,936
Inhale, halfway lift.

520
00:27:05,936 --> 00:27:09,300
And exhale to let it all go.

521
00:27:09,300 --> 00:27:11,447
Hands come to the waist.

522
00:27:11,447 --> 00:27:12,777
Here we go, inhale in.

523
00:27:12,777 --> 00:27:14,930
Exhale, press up, power up,

524
00:27:14,930 --> 00:27:17,420
embody this shape here,
nice strong Mountain Pose.

525
00:27:17,420 --> 00:27:18,999
Lift your chest.

526
00:27:18,999 --> 00:27:22,473
And then exhale to release.

527
00:27:23,410 --> 00:27:25,690
Beautiful, hands on
the waistline here.

528
00:27:25,690 --> 00:27:27,728
Shift the weight
to the left foot.

529
00:27:28,550 --> 00:27:31,540
You can do lift and step or
keep those toes on the ground

530
00:27:31,540 --> 00:27:35,443
and just slide it
all the way back, okay?

531
00:27:36,640 --> 00:27:41,080
Just playing around here,
finding your center.

532
00:27:41,080 --> 00:27:44,130
Back heel is lifted,
hands on the waist,

533
00:27:44,130 --> 00:27:47,334
we bend that
front knee, front leg.

534
00:27:49,090 --> 00:27:51,980
Just feel it out,
find your breath.

535
00:27:51,980 --> 00:27:56,240
Maybe the fingertips go
down, forward, up and back.

536
00:27:56,240 --> 00:28:00,010
High lunge, lifting up
from the pelvic floor.

537
00:28:00,010 --> 00:28:03,690
Everyone gently pulling
that left hip crease back,

538
00:28:03,690 --> 00:28:06,360
finding length in the spine.

539
00:28:06,360 --> 00:28:08,190
Nice opening
through the shoulders.

540
00:28:08,190 --> 00:28:09,660
If the fingertips 
are reaching up,

541
00:28:09,660 --> 00:28:14,288
you can keep them nice and wide
so the shoulders have space.

542
00:28:15,880 --> 00:28:18,250
Alright, then slow and steady

543
00:28:18,250 --> 00:28:19,570
we're gonna dial our center.

544
00:28:19,570 --> 00:28:21,750
We're gonna turn our
center towards the right.

545
00:28:21,750 --> 00:28:25,110
We're gonna plant
the back foot down,

546
00:28:25,110 --> 00:28:26,880
send the left
fingertips forward,

547
00:28:26,880 --> 00:28:31,724
right fingertips back,
Warrior II, Virabhadrasana II.

548
00:28:33,420 --> 00:28:37,640
Find your footing, lift up
from the base of the pelvis,

549
00:28:37,640 --> 00:28:39,600
find that length in the spine.

550
00:28:39,600 --> 00:28:40,750
And again, just notice

551
00:28:40,750 --> 00:28:44,750
if you're leaning
forward here or back.

552
00:28:44,750 --> 00:28:47,190
Think about head 
over heart, heart over pelvis.

553
00:28:47,190 --> 00:28:51,150
We're stacking the shoulders 
in line with the hips.

554
00:28:51,150 --> 00:28:53,360
Just the orientation in space.

555
00:28:55,750 --> 00:28:59,060
Take one more 
deep breath in.

556
00:28:59,060 --> 00:29:01,840
And on your exhale,
slow and steady, again,

557
00:29:01,840 --> 00:29:04,210
from your center,
left fingertips come

558
00:29:04,210 --> 00:29:06,290
to the outer edge
of the left foot.

559
00:29:06,290 --> 00:29:08,280
We pivot on the
back foot as we bring

560
00:29:08,280 --> 00:29:10,210
the right fingertips back down

561
00:29:10,210 --> 00:29:13,410
and voilà, you are back
in that low lunge.

562
00:29:13,410 --> 00:29:16,408
Take a deep breath in.
Inhale, look forward.

563
00:29:17,241 --> 00:29:20,540
Listen carefully this time,
exhale, plant the palms.

564
00:29:20,540 --> 00:29:23,010
Your choice come to all fours

565
00:29:23,010 --> 00:29:25,430
or step that left
foot back into Plank.

566
00:29:25,430 --> 00:29:28,830
So we're in a
Plank or a Half Plank.

567
00:29:28,830 --> 00:29:30,654
You got this.

568
00:29:30,654 --> 00:29:33,490
Squeeze the elbows 
into the side body.

569
00:29:33,490 --> 00:29:37,578
Slowly, slowly,
lower down to your belly.

570
00:29:38,540 --> 00:29:42,450
Last Cobra, inhale,
rise up with the breath.

571
00:29:43,410 --> 00:29:47,650
Exhale to soften and release.

572
00:29:47,650 --> 00:29:50,930
From here, we're gonna
slowly come onto the elbows,

573
00:29:50,930 --> 00:29:54,080
shift to one side of
your mat and then very simply

574
00:29:54,080 --> 00:29:58,220
just roll over onto
your back, nice and slow.

575
00:29:58,220 --> 00:30:01,540
You can use your
blanket here as a pillow

576
00:30:01,540 --> 00:30:03,703
for your head if you like.

577
00:30:06,730 --> 00:30:09,630
When you get there,
just take a second

578
00:30:09,630 --> 00:30:11,860
to get centered on your mat.

579
00:30:11,860 --> 00:30:15,280
Then we're gonna hug one knee,
any knee into the chest,

580
00:30:15,280 --> 00:30:16,552
breathe in.

581
00:30:17,636 --> 00:30:21,190
Breathe out and 
release it back down.

582
00:30:21,190 --> 00:30:24,450
Opposite knee hugs
up into the chest.

583
00:30:24,450 --> 00:30:27,041
Squeeze it in,
breathe in.

584
00:30:28,387 --> 00:30:30,210
And breathe out, awesome.

585
00:30:30,210 --> 00:30:32,360
Now, both knees all the way up

586
00:30:32,360 --> 00:30:35,153
you got this, squeeze.

587
00:30:35,153 --> 00:30:38,560
Hugging the knees 
in towards the chest.

588
00:30:38,560 --> 00:30:40,430
Inhale in.

589
00:30:40,430 --> 00:30:43,588
And exhale,
allow the knees to melt

590
00:30:43,588 --> 00:30:45,160
to one side, any side.

591
00:30:45,160 --> 00:30:49,580
You get to choose just a little
twist here, Reclined Twist.

592
00:30:49,580 --> 00:30:52,860
Arms can rest
gently on the rib cage

593
00:30:52,860 --> 00:30:55,435
or you can spread them out wide.

594
00:30:59,960 --> 00:31:01,310
Inhale in deeply.

595
00:31:01,310 --> 00:31:05,580
As you exhale,
slowly bring it back to center.

596
00:31:05,580 --> 00:31:09,070
Take another deep breath in.

597
00:31:09,070 --> 00:31:12,433
And exhale to the opposite side.

598
00:31:13,890 --> 00:31:16,060
Find what feels
good with the arms,

599
00:31:16,060 --> 00:31:17,660
breathe into your belly.

600
00:31:17,660 --> 00:31:20,495
Soften the skin of the forehead.

601
00:31:31,501 --> 00:31:34,278
Inhale in, follow your breath.

602
00:31:34,278 --> 00:31:37,370
Exhale, melt it back to center.

603
00:31:37,370 --> 00:31:39,800
Left foot comes to the ground,

604
00:31:39,800 --> 00:31:43,563
right ankle crosses over
the top of the left thigh.

605
00:31:44,770 --> 00:31:47,650
Then reach your right
hand through the space here,

606
00:31:47,650 --> 00:31:50,560
interlace behind your left thigh

607
00:31:50,560 --> 00:31:54,620
and nice hip stretch
here to close the practice.

608
00:31:54,620 --> 00:31:57,780
You can find soft easy
movement if that feels good.

609
00:31:57,780 --> 00:32:01,888
You can start to soften
your gaze or close your eyes.

610
00:32:02,460 --> 00:32:04,423
Take a deep breath in.

611
00:32:05,370 --> 00:32:07,523
And then slowly
release and switch.

612
00:32:07,523 --> 00:32:11,595
Right foot to the ground, 
left ankle crosses over.

613
00:32:14,650 --> 00:32:18,950
Interlace the hands
behind the right thigh.

614
00:32:19,686 --> 00:32:22,825
You can keep the feet 
active here. I encourage it.

615
00:32:22,825 --> 00:32:24,728
Find soft, easy movement.

616
00:32:25,729 --> 00:32:27,520
Breathing deep.

617
00:32:27,520 --> 00:32:29,494
Oh, Benji is coming back.

618
00:32:35,210 --> 00:32:37,260
And then slowly release.

619
00:32:37,260 --> 00:32:42,290
We'll take Benji's cue here,
and find a nice comfy spot,

620
00:32:42,290 --> 00:32:44,689
extending the legs out long.

621
00:32:46,240 --> 00:32:48,750
Take a deep breath
in and allow your arms

622
00:32:48,750 --> 00:32:51,490
to rest gently at your sides.

623
00:32:51,490 --> 00:32:53,320
Maybe press into the elbows,

624
00:32:53,320 --> 00:32:57,640
walk the shoulder blades 
down towards your hips.

625
00:32:57,640 --> 00:33:01,443
Find some space between
the ears and the shoulders.

626
00:33:03,070 --> 00:33:04,680
And then close your eyes,

627
00:33:04,680 --> 00:33:07,528
and just for a moment here,

628
00:33:08,390 --> 00:33:10,971
allow yourself to rest.

629
00:33:13,040 --> 00:33:17,870
Rest your heart, relax the
weight of your body completely

630
00:33:17,870 --> 00:33:21,130
and fully into the earth.

631
00:33:21,130 --> 00:33:23,563
Soften through the fingertips,

632
00:33:24,890 --> 00:33:27,692
soften through the toes,

633
00:33:33,010 --> 00:33:36,536
let your lower
body get really heavy,

634
00:33:39,870 --> 00:33:42,811
let your upper
body get really heavy.

635
00:33:47,080 --> 00:33:51,041
Maybe part your lips gently. 
Soften through the jaw.

636
00:33:55,534 --> 00:33:58,450
And soften through
the skin of the face.

637
00:33:58,450 --> 00:34:00,575
Relax the weight of your head.

638
00:34:04,230 --> 00:34:06,520
Just allow for a quiet moment

639
00:34:06,520 --> 00:34:10,514
of simply being here at
the end of your practice.

640
00:34:12,300 --> 00:34:14,554
Present with what is.

641
00:34:19,900 --> 00:34:24,353
Allowing the nutrients
of your practice to seep in.

642
00:34:27,210 --> 00:34:28,920
All the movement and breath

643
00:34:28,920 --> 00:34:32,763
that you just experienced,
allow it to integrate.

644
00:34:44,580 --> 00:34:49,066
And take a nice slow sip
of air in through the nose.

645
00:34:51,550 --> 00:34:53,499
And out through the mouth.

646
00:34:56,790 --> 00:35:00,370
And again, in through the nose,

647
00:35:00,370 --> 00:35:04,823
inviting some movement back
to the fingers and the toes,

648
00:35:05,900 --> 00:35:08,372
and out through the mouth.

649
00:35:12,460 --> 00:35:14,320
And draw your right
hand to your belly,

650
00:35:14,320 --> 00:35:16,440
your left hand to
your heart space.

651
00:35:16,440 --> 00:35:19,474
Feel the warmth of
your hands on your body.

652
00:35:19,474 --> 00:35:22,038
And just take one
last moment here.

653
00:35:23,540 --> 00:35:25,610
Perhaps a moment of gratitude

654
00:35:26,750 --> 00:35:28,200
or just a loving moment.

655
00:35:28,200 --> 00:35:32,044
One last present moment

656
00:35:32,044 --> 00:35:34,349
in your practice

657
00:35:35,190 --> 00:35:37,969
with your best self.

658
00:35:39,440 --> 00:35:40,630
Hardest part was showing up.

659
00:35:40,630 --> 00:35:42,370
Thank you so much for being here

660
00:35:42,370 --> 00:35:44,965
for showing up and sharing

661
00:35:44,965 --> 00:35:48,644
this time with me.

662
00:35:50,400 --> 00:35:51,860
Hope to see you again soon.

663
00:35:51,860 --> 00:35:54,450
If you like, you can
bring the palms together,

664
00:35:54,450 --> 00:35:57,570
thumbs right up to the
forehead or the third eye.

665
00:35:57,570 --> 00:36:00,209
And we'll seal the 
practice by whispering,

666
00:36:00,209 --> 00:36:02,083
Namaste.

667
00:36:04,403 --> 00:36:07,789
(upbeat music)