1
00:00:00,359 --> 00:00:02,119
- What's up everyone?
Welcome to Yoga With Adriene.

2
00:00:02,119 --> 00:00:03,600
I'm Adriene
and this is Benji

3
00:00:03,600 --> 00:00:07,660
and today we have a 
fiery practice for courage

4
00:00:07,660 --> 00:00:09,639
so hop into
something comfy

5
00:00:09,639 --> 00:00:11,637
and let's get started.

6
00:00:11,637 --> 00:00:15,485
(light music)

7
00:00:24,188 --> 00:00:27,000
Okey doke my friends,
let's begin in

8
00:00:27,000 --> 00:00:29,390
a nice comfortable
seat of your choice.

9
00:00:29,390 --> 00:00:33,390
We're just gonna take a
quick second to tune in.

10
00:00:33,390 --> 00:00:35,787
Sit up nice and tall.

11
00:00:38,120 --> 00:00:41,885
Draw your hands together

12
00:00:41,885 --> 00:00:44,230
in a Prayer Position 
right at your heart

13
00:00:44,230 --> 00:00:45,600
and just right away go ahead

14
00:00:45,600 --> 00:00:48,060
and bow your head
down to your hands.

15
00:00:48,060 --> 00:00:51,790
You start to feel a nice
stretch in the back of the neck.

16
00:00:51,790 --> 00:00:55,370
Take a deep breath
in and as you exhale,

17
00:00:55,370 --> 00:00:57,650
relax your shoulders down.

18
00:00:59,130 --> 00:01:02,710
Close your eyes, continue
to gently deepen your breath.

19
00:01:02,710 --> 00:01:05,400
We're just gonna
jump right in, right?

20
00:01:05,400 --> 00:01:10,469
The courage to show up, that's
where it starts and here we are.

21
00:01:13,930 --> 00:01:15,960
So thank you for
showing up here today,

22
00:01:15,960 --> 00:01:20,662
for sharing your practice
with me and with Benji.

23
00:01:22,780 --> 00:01:25,360
Take a moment here to set
a little intention if that

24
00:01:25,360 --> 00:01:27,818
feels right for you today.

25
00:01:30,770 --> 00:01:34,960
Seeing if you can
elongate your inhalations.

26
00:01:34,960 --> 00:01:38,660
Maybe extend your exhalations.

27
00:01:47,860 --> 00:01:50,559
And then we'll take a
deep breath in together.

28
00:01:50,559 --> 00:01:52,816
Here we go, inhale.

29
00:01:53,909 --> 00:01:57,189
And use your exhale
to relax your shoulders and

30
00:01:57,189 --> 00:01:59,840
slowly lift your head back up.

31
00:01:59,840 --> 00:02:01,725
You can open your eyes.

32
00:02:01,725 --> 00:02:04,840
And here we go, we're gonna draw
just some small gentle circles

33
00:02:04,840 --> 00:02:07,636
with a nose one way.

34
00:02:09,030 --> 00:02:11,195
And then the other.

35
00:02:14,690 --> 00:02:18,830
Might notice some
sound effects here.

36
00:02:18,830 --> 00:02:21,275
Just move nice and easy 
one way and then the other.

37
00:02:21,275 --> 00:02:23,354
Bye, Benji, peace.

38
00:02:25,631 --> 00:02:27,010
And then bring
it back to center.

39
00:02:27,010 --> 00:02:29,420
We're gonna squeeze the
shoulders up to the ears,

40
00:02:29,420 --> 00:02:31,640
take a deep breath in.

41
00:02:31,640 --> 00:02:34,080
And on an exhale drop 'em down.

42
00:02:34,080 --> 00:02:36,650
Again, squeeze and lift, 
big inhale.

43
00:02:37,894 --> 00:02:39,370
And exhale, drop 'em down.

44
00:02:39,370 --> 00:02:42,250
One more time,
big squeeze, big breath.

45
00:02:43,124 --> 00:02:45,040
And exhale to drop it down.

46
00:02:45,040 --> 00:02:47,580
Awesome. We're gonna come
forward now on to all fours.

47
00:02:47,580 --> 00:02:49,570
Spread your
fingertips wide right away,

48
00:02:49,570 --> 00:02:52,796
finding a strong
hand-to-earth connection.

49
00:02:53,900 --> 00:02:55,600
Tabletop Position.

50
00:02:55,600 --> 00:02:58,130
On an inhale, drop the belly,
open the chest.

51
00:02:58,130 --> 00:03:02,819
Really feel the muscles of
the abdominal wall stretch here.

52
00:03:02,819 --> 00:03:05,280
So pause here, breathe.

53
00:03:05,280 --> 00:03:08,379
Claw through the fingertips.

54
00:03:08,379 --> 00:03:11,629
And then on your next exhale,
follow the breath as you round

55
00:03:11,629 --> 00:03:13,350
through the spine,
chin to chest,

56
00:03:13,350 --> 00:03:16,249
take a couple
breaths here in Cat Pose.

57
00:03:16,249 --> 00:03:19,910
Just feeling the back
of the neck get long.

58
00:03:19,910 --> 00:03:22,500
We're pressing
into the fingerprints.

59
00:03:22,500 --> 00:03:25,035
We're pressing into
the tops of the feet.

60
00:03:26,240 --> 00:03:27,899
And now flowing with the breath,

61
00:03:27,899 --> 00:03:32,050
inhale drop the belly,
open the chest, look forward.

62
00:03:32,050 --> 00:03:36,610
Exhale, rounding through
chin to chest, navel draws up.

63
00:03:36,610 --> 00:03:39,240
Inhale, drop the belly, 
open the heart.

64
00:03:39,240 --> 00:03:43,690
Let your heart energy just
shine forward, forward, forward.

65
00:03:43,690 --> 00:03:45,370
And then exhale,
round through,

66
00:03:45,370 --> 00:03:48,200
opposite direction,
navel draws up.

67
00:03:48,200 --> 00:03:51,080
One more time with the
sound of your breath.

68
00:03:58,829 --> 00:04:01,340
Then inhale to
neutral Tabletop Position.

69
00:04:01,340 --> 00:04:05,349
Nice long, beautiful neck
here, so we're not collapsing.

70
00:04:05,349 --> 00:04:07,900
We'll curl the toes
under and when you're ready,

71
00:04:07,900 --> 00:04:10,839
peel it up to
Downward Facing Dog.

72
00:04:13,110 --> 00:04:14,849
If you're wearing a
baggy shirt like me,

73
00:04:14,849 --> 00:04:17,769
you might come into your own
private little love cave here.

74
00:04:17,769 --> 00:04:20,543
Bend the knees.
Find what feels good.

75
00:04:24,633 --> 00:04:28,030
Nice, and then
we'll take baby steps,

76
00:04:28,030 --> 00:04:30,360
baby steps all the way
to the top of the mat.

77
00:04:30,360 --> 00:04:32,349
I'll meet you in a Forward Fold,

78
00:04:32,349 --> 00:04:36,449
feet hip-width apart
at the top of the mat.

79
00:04:36,449 --> 00:04:38,884
Just take a couple breaths here.

80
00:04:40,440 --> 00:04:42,650
The longer, the better (laughs).

81
00:04:44,499 --> 00:04:47,979
See if you can
extend your inhalation

82
00:04:47,979 --> 00:04:51,069
and extend that exhale.
The longer the better there.

83
00:04:54,139 --> 00:04:57,132
On your next inhale come 
up to a flat back position

84
00:04:57,132 --> 00:04:59,430
so palms on the shins or thighs.

85
00:04:59,430 --> 00:05:04,069
Inhale to find length all
the way through the crown.

86
00:05:04,069 --> 00:05:06,460
And then exhale
to soften and fold.

87
00:05:06,460 --> 00:05:08,260
Bend your knees generously,

88
00:05:08,260 --> 00:05:10,569
really feel that
weight in your heels.

89
00:05:10,569 --> 00:05:14,150
Tuck the chin and then take
your time as you roll it all the

90
00:05:14,150 --> 00:05:16,688
way up to Mountain Pose.

91
00:05:20,780 --> 00:05:24,050
Stack your head
over your heart here.

92
00:05:24,050 --> 00:05:26,869
Your heart over your pelvis.

93
00:05:26,869 --> 00:05:30,210
Try to find this upward
current of energy lifting you up

94
00:05:30,210 --> 00:05:32,274
through your front body and

95
00:05:32,274 --> 00:05:36,439
then this downward 
current of energy,

96
00:05:36,439 --> 00:05:39,199
kind of, grounding you 
through your back body.

97
00:05:40,000 --> 00:05:44,490
Finding your balance in between
those two opposing forces,

98
00:05:44,490 --> 00:05:46,300
this lift and this fall.

99
00:05:46,300 --> 00:05:48,919
Mountain Pose.

100
00:05:48,919 --> 00:05:50,929
Take a deep breath in here.

101
00:05:52,220 --> 00:05:54,149
Exhale to spread
your awareness through

102
00:05:54,149 --> 00:05:56,140
all four corners of your feet.

103
00:05:57,280 --> 00:05:59,569
On your next inhale, go ahead
and spread the fingertips.

104
00:05:59,569 --> 00:06:02,619
Reach the hands all the
way up towards the sky.

105
00:06:02,619 --> 00:06:05,229
And then exhale, palms are gonna
kiss together and we're gonna

106
00:06:05,229 --> 00:06:06,999
slice it right
down the midline here.

107
00:06:06,999 --> 00:06:09,710
All the way down back
to that Forward Fold.

108
00:06:09,710 --> 00:06:12,050
Good, inhale, halfway lift here.

109
00:06:12,050 --> 00:06:14,317
Find length through
crown of the head.

110
00:06:14,317 --> 00:06:17,059
Exhale, Uttanasana,
Forward Fold.

111
00:06:17,059 --> 00:06:19,310
Awesome, ground through 
the feet. Root to rise here.

112
00:06:19,310 --> 00:06:21,823
We're gonna inhale,
reach all the way back up.

113
00:06:22,913 --> 00:06:25,249
And then exhale
palms come together

114
00:06:25,249 --> 00:06:27,659
and melt down
right to your heart.

115
00:06:27,659 --> 00:06:29,449
Good, nice cleansing
breath here.

116
00:06:29,449 --> 00:06:31,956
Inhale in through the nose.

117
00:06:31,956 --> 00:06:34,210
Exhale out through the mouth.

118
00:06:34,210 --> 00:06:36,960
Good, inhale, fingertips go 
down to come up.

119
00:06:36,960 --> 00:06:39,030
Reach for the sky.

120
00:06:39,030 --> 00:06:42,509
Exhale, palms kiss together
and we go all the way down.

121
00:06:43,592 --> 00:06:45,470
Good, inhale, halfway lift.

122
00:06:45,470 --> 00:06:48,099
Find length from crown to tail.

123
00:06:48,099 --> 00:06:50,130
So really reaching.

124
00:06:50,130 --> 00:06:54,309
And then exhale, 
fold everything down.

125
00:06:54,309 --> 00:06:56,959
Good. Here we go,
fingertips kiss the mat.

126
00:06:56,959 --> 00:07:00,879
I'm gonna step just the right
foot back, just the right foot.

127
00:07:00,879 --> 00:07:02,560
Now squeeze the inner
thighs to the midline.

128
00:07:02,560 --> 00:07:04,089
Strong legs here, you got this.

129
00:07:04,089 --> 00:07:06,210
You can lower the back
knee here if you like.

130
00:07:06,210 --> 00:07:09,199
Inhale, reach the
fingertips forward, up and back.

131
00:07:09,199 --> 00:07:12,499
Big breath, big stretch.
Welcoming some heat.

132
00:07:12,499 --> 00:07:15,300
And then exhale,
plant the palms.

133
00:07:15,300 --> 00:07:18,629
Step the left toes back,
Plank Pose.

134
00:07:18,629 --> 00:07:21,475
Pause here. Lower the 
knees here if you like.

135
00:07:21,475 --> 00:07:24,970
Lifting up through the upper
back body so your shoulder

136
00:07:24,970 --> 00:07:28,589
blades are moving left to right
spreading and you feel this

137
00:07:28,589 --> 00:07:31,860
doming effect in
the upper back body.

138
00:07:31,860 --> 00:07:33,939
Now, lower belly 
draws in and up.

139
00:07:33,939 --> 00:07:36,509
We hung the low ribs in, in, in.

140
00:07:36,509 --> 00:07:39,169
We're here for three, 
two and then on the one

141
00:07:39,169 --> 00:07:42,339
send the hips up high and back,
Downward Facing Dog.

142
00:07:43,354 --> 00:07:44,279
Awesome work.

143
00:07:44,279 --> 00:07:46,766
Bend the knees here, inhale in.

144
00:07:47,689 --> 00:07:49,630
And then exhale out
through the mouth.

145
00:07:49,630 --> 00:07:52,038
Find stillness.

146
00:07:52,038 --> 00:07:54,029
Good, baby steps to
the top of the mat.

147
00:07:54,029 --> 00:07:56,360
Take your time.
Take your time.

148
00:07:56,360 --> 00:08:00,069
Here we go, inhale, halfway
lift, find length in the neck.

149
00:08:00,069 --> 00:08:03,158
Exhale to soften
and fold it back in.

150
00:08:03,158 --> 00:08:05,279
Awesome,
fingertips kiss the mat.

151
00:08:05,279 --> 00:08:08,169
We're gonna step
the left toes back.

152
00:08:08,169 --> 00:08:10,369
Keep that back knee lifted.

153
00:08:10,369 --> 00:08:11,619
Always the option to lower it,

154
00:08:11,619 --> 00:08:13,429
but maybe you
start with the lift.

155
00:08:13,429 --> 00:08:16,610
Squeezing the inner thighs
to the midline, here we go.

156
00:08:16,610 --> 00:08:19,479
Inhale, scoop the
fingertips forward, up and back.

157
00:08:19,479 --> 00:08:23,289
So we're at a high lunge here or
nice low lung, breathing deep.

158
00:08:23,289 --> 00:08:24,569
Waking up the body.

159
00:08:24,569 --> 00:08:27,289
Lift your heart up towards
the sky, take a deep breath in.

160
00:08:27,289 --> 00:08:30,239
Exhale, slow and steady
back down to your lunge.

161
00:08:30,239 --> 00:08:34,440
Plant the palms, step the
right toes back, Plank Pose.

162
00:08:34,440 --> 00:08:36,699
Okay, spread the fingertips.

163
00:08:36,699 --> 00:08:38,120
Send your gaze down.

164
00:08:38,120 --> 00:08:40,060
Reach the heels back,
crown forward.

165
00:08:40,060 --> 00:08:42,445
Have courage, dear one.
Here we go. Inhale in.

166
00:08:42,445 --> 00:08:47,060
Exhale, just gonna turn on
the outer edge of the left foot,

167
00:08:47,060 --> 00:08:49,890
inner arch of the right foot.
So a little twist in the belly.

168
00:08:49,890 --> 00:08:52,740
Good, back to center.

169
00:08:52,740 --> 00:08:55,499
And then over to the right.

170
00:08:55,499 --> 00:08:58,431
Good, back to center
take a deep breath in.

171
00:08:58,431 --> 00:09:02,420
Exhale, hips up high and back,
Downward Facing Dog.

172
00:09:02,420 --> 00:09:04,527
Awesome, pedal it out.

173
00:09:05,333 --> 00:09:10,060
Inhale in and then exhale,
find stillness.

174
00:09:11,663 --> 00:09:14,930
Good, inhale, bend
the knees, look forward.

175
00:09:14,930 --> 00:09:17,570
Exhale, make your
way to the top.

176
00:09:18,633 --> 00:09:21,620
Good, from here inhale,
halfway lift, your version.

177
00:09:21,620 --> 00:09:23,540
Find length in the neck.

178
00:09:23,540 --> 00:09:26,260
Exhale to soften and fold.

179
00:09:26,260 --> 00:09:29,290
Bend the knees, reach the
fingertips toward the sky,

180
00:09:29,290 --> 00:09:32,529
big inhale here as you
reach all the way up.

181
00:09:32,529 --> 00:09:35,790
And then exhale, hands to heart.

182
00:09:35,790 --> 00:09:38,560
Inhale in through the nostrils.

183
00:09:38,560 --> 00:09:41,090
Exhale out through the mouth.

184
00:09:41,090 --> 00:09:43,509
Lift your sternum up
to your thumbs here.

185
00:09:43,509 --> 00:09:44,830
Another deep breath in.

186
00:09:44,830 --> 00:09:47,745
Inhale in through the nose.

187
00:09:47,745 --> 00:09:50,690
And exhale out
through the mouth.

188
00:09:50,690 --> 00:09:52,970
Inhale, fingertips
go down to come up.

189
00:09:52,970 --> 00:09:55,519
We scoop them all the
way up towards the sky.

190
00:09:55,519 --> 00:09:58,460
Exhale, palms kiss together
and we go all the way down,

191
00:09:58,460 --> 00:10:00,630
Forward Fold.

192
00:10:00,630 --> 00:10:02,780
Good, inhale,
halfway lift, find length.

193
00:10:02,780 --> 00:10:06,320
Try to find something new
each time we come to this shape.

194
00:10:06,320 --> 00:10:09,140
Good and then exhale,
soften and fold.

195
00:10:09,140 --> 00:10:11,230
Bend the knees, plant the palms,

196
00:10:11,230 --> 00:10:14,230
step one foot back then
the other, Plank Pose.

197
00:10:14,230 --> 00:10:16,911
Here we go, tick-tock to
the left so you're gonna move

198
00:10:16,911 --> 00:10:18,590
to the left nice and easy.

199
00:10:18,590 --> 00:10:20,549
Press into both
palms evenly here.

200
00:10:20,549 --> 00:10:23,380
And then all the way to
center and take it to the right.

201
00:10:23,380 --> 00:10:25,650
And then keep it going,
to the left.

202
00:10:26,650 --> 00:10:28,360
And to the right.

203
00:10:28,360 --> 00:10:30,180
Gaze straight down.

204
00:10:30,180 --> 00:10:31,810
Turning on those obliques.

205
00:10:31,810 --> 00:10:34,578
Here we go to the left.
Breathing.

206
00:10:34,578 --> 00:10:36,734
Through center to the right.

207
00:10:38,120 --> 00:10:42,490
One more time to the
left and to the right.

208
00:10:43,420 --> 00:10:45,420
Awesome work.
Come back to center.

209
00:10:45,420 --> 00:10:46,420
You can lower on
to the knees here

210
00:10:46,420 --> 00:10:47,923
if you like,
squeeze the elbows in.

211
00:10:47,923 --> 00:10:49,459
Here we go,
shift forward on the toes

212
00:10:49,459 --> 00:10:52,460
and lower all
the way to your belly.

213
00:10:52,460 --> 00:10:55,769
Inhale, press into the
tops of the feet, Baby Cobra.

214
00:10:55,769 --> 00:10:59,259
We rise up, open the heart.
Look forward.

215
00:10:59,259 --> 00:11:02,150
Exhale, soften and release.
Awesome work.

216
00:11:02,150 --> 00:11:04,351
Curl the toes under, inhale in.

217
00:11:04,351 --> 00:11:08,000
Exhale, press up, power up,
Plank Pose or Half Plank,

218
00:11:08,000 --> 00:11:09,100
you got this.

219
00:11:09,100 --> 00:11:11,739
Now gaze straight down and
whisper quietly to yourself,

220
00:11:11,739 --> 00:11:14,390
"I am strong."

221
00:11:14,390 --> 00:11:17,932
Downward Facing Dog, hips
up high and back, great work.

222
00:11:19,050 --> 00:11:22,150
On your next inhale,
lift the right leg up high.

223
00:11:22,150 --> 00:11:24,750
Exhale, step the
right foot all the way up.

224
00:11:24,750 --> 00:11:28,020
We're gonna pivot on the back
foot and you're gonna roll up,

225
00:11:28,020 --> 00:11:30,519
roll up to Warrior I.

226
00:11:30,519 --> 00:11:31,609
Front knee is bent.

227
00:11:31,609 --> 00:11:34,819
When you're ready, reach the
fingertips towards the sky.

228
00:11:34,819 --> 00:11:36,150
So strong legs here.

229
00:11:36,150 --> 00:11:40,080
Big inhale as you lift
your heart, your chest up.

230
00:11:40,080 --> 00:11:43,250
Exhale, Warrior II as
you open up to the left,

231
00:11:43,250 --> 00:11:45,564
back toes turn in.

232
00:11:45,564 --> 00:11:47,440
Good, inhale, Peaceful Warrior,

233
00:11:47,440 --> 00:11:49,810
reach the right fingertips
forward, up and back.

234
00:11:49,810 --> 00:11:52,500
Front knee stays bent.

235
00:11:52,500 --> 00:11:54,619
Beautiful and now
here we go, big move.

236
00:11:54,619 --> 00:11:56,899
Follow your breath is
you cartwheel all the way

237
00:11:56,899 --> 00:11:59,919
back to your nice low lunge.

238
00:11:59,919 --> 00:12:02,519
Plant the palms,
step the right toes back.

239
00:12:02,519 --> 00:12:04,900
Inhale, look forward, 
shift forward.

240
00:12:04,900 --> 00:12:07,500
Exhale all the way to the belly.

241
00:12:07,500 --> 00:12:10,239
Inhale, lift up, Cobra.

242
00:12:10,239 --> 00:12:12,629
Exhale to soften and release.

243
00:12:12,629 --> 00:12:15,410
Inhale in here as you
curl the toes under.

244
00:12:15,410 --> 00:12:17,969
Exhale, press up,
power up, Plank Pose.

245
00:12:17,969 --> 00:12:21,030
Quietly whisper to yourself,
"I am strong."

246
00:12:21,030 --> 00:12:23,459
Downward Facing Dog.

247
00:12:24,409 --> 00:12:26,099
Inhale in.

248
00:12:26,730 --> 00:12:28,599
Exhale out through the mouth.

249
00:12:30,327 --> 00:12:32,753
Good, inhale, lift
the left leg up high.

250
00:12:33,550 --> 00:12:35,540
Exhale shift it forward,
step it up.

251
00:12:35,540 --> 00:12:37,035
Take your time.

252
00:12:37,035 --> 00:12:38,849
Pivot on the back foot.

253
00:12:38,849 --> 00:12:41,470
Roll it up, so front knee's bent
and I like the roll up 'cause

254
00:12:41,470 --> 00:12:43,199
you can really
ground through the feet.

255
00:12:43,199 --> 00:12:45,589
Rise up strong.

256
00:12:45,589 --> 00:12:49,829
Beautiful, then inhale,
scoop the arms up, Warrior I.

257
00:12:49,829 --> 00:12:52,649
Beautiful.
Lift your chest.

258
00:12:52,649 --> 00:12:54,140
Open up, Warrior II.

259
00:12:54,140 --> 00:12:58,511
Breathe out, strong and steady,
back toes are turned in.

260
00:12:58,511 --> 00:13:00,870
Good, inhale,
keep the front knee bent.

261
00:13:00,870 --> 00:13:02,879
Left fingertips reach
forward, up and back.

262
00:13:02,879 --> 00:13:05,350
Nice long neck.
Inhale, inhale, inhale.

263
00:13:05,350 --> 00:13:08,009
And then exhale. Here we go,
big cartwheel all the way down.

264
00:13:08,009 --> 00:13:09,519
Take your time.
Take up space.

265
00:13:09,519 --> 00:13:11,290
Here we go, plant the palms.

266
00:13:11,290 --> 00:13:13,240
Step the left toes back.

267
00:13:13,240 --> 00:13:14,640
Back to the tick-tock,
here we go.

268
00:13:14,640 --> 00:13:16,889
To the left, nice and easy.

269
00:13:16,889 --> 00:13:19,439
And to the right.

270
00:13:19,439 --> 00:13:21,609
And over to the left.

271
00:13:21,609 --> 00:13:24,080
And to the right.

272
00:13:24,080 --> 00:13:26,781
And to the left.

273
00:13:26,781 --> 00:13:30,360
And to the right getting
strong in our abdominals.

274
00:13:30,360 --> 00:13:31,830
To the left.

275
00:13:31,830 --> 00:13:33,040
And to the right.

276
00:13:33,040 --> 00:13:34,390
Have courage.
You got this.

277
00:13:34,390 --> 00:13:35,750
Over to the left.

278
00:13:35,750 --> 00:13:38,320
And last time to the right.
You got it.

279
00:13:38,320 --> 00:13:39,790
And then all the
way through a vinyasa.

280
00:13:39,790 --> 00:13:43,430
Either belly to Cobra or
Chaturanga to Upward Facing Dog.

281
00:13:43,430 --> 00:13:45,529
Move with your breath.

282
00:13:45,529 --> 00:13:47,490
Meet me in Downward Facing Dog.

283
00:13:47,490 --> 00:13:51,350
Feel free to take a
little break if you need to.

284
00:13:53,725 --> 00:13:55,761
We'll meet in Downward Dog.

285
00:13:57,859 --> 00:14:00,879
Slow down your breath.

286
00:14:00,879 --> 00:14:04,349
Claw through the fingertips.
Take pressure out of the wrist.

287
00:14:04,349 --> 00:14:06,450
Inhale, bend the knees,

288
00:14:06,450 --> 00:14:08,720
carve a line with the nose,
look forward.

289
00:14:08,720 --> 00:14:11,690
Exhale, make your
way to the top.

290
00:14:11,690 --> 00:14:13,779
Inhale, halfway lift.

291
00:14:13,779 --> 00:14:16,520
Nice flat back position here.

292
00:14:16,520 --> 00:14:19,700
And exhale to soften and fold.

293
00:14:19,700 --> 00:14:21,480
Good, inhale, root to rise.

294
00:14:21,480 --> 00:14:22,720
Reach for the sky.

295
00:14:22,720 --> 00:14:24,339
Big breath, big stretch.

296
00:14:24,339 --> 00:14:27,310
Lift your heart and then
exhale capture that magic.

297
00:14:27,310 --> 00:14:29,740
Bring it all the way back down.

298
00:14:29,740 --> 00:14:31,210
Palms together at heart center.

299
00:14:31,210 --> 00:14:33,981
Close your eyes here,
inhale in deeply.

300
00:14:35,009 --> 00:14:38,185
And exhale, nice cleansing
breath out through the mouth.

301
00:14:39,352 --> 00:14:42,180
One more just like that.
Big inhale.

302
00:14:43,121 --> 00:14:46,749
And exhale out
through the mouth.

303
00:14:48,436 --> 00:14:51,756
Awesome, inhale, lift your
sternum to your thumbs.

304
00:14:53,450 --> 00:14:56,011
On an exhale,
relax your shoulders down.

305
00:14:57,589 --> 00:14:59,390
Inhale in again.

306
00:14:59,390 --> 00:15:03,490
Exhale, gaze forward, bend
your knees, send your hips back.

307
00:15:03,490 --> 00:15:06,690
Sternum still reaching
towards those thumbs.

308
00:15:06,690 --> 00:15:09,343
Beautiful.
Inhale in.

309
00:15:09,343 --> 00:15:11,100
Exhale. You're gonna 
take your right elbow,

310
00:15:11,100 --> 00:15:13,940
bring it over towards the
outer edge of your left knee.

311
00:15:13,940 --> 00:15:15,410
Big twist here.

312
00:15:15,410 --> 00:15:17,400
Right hand comes into a fist.

313
00:15:17,400 --> 00:15:21,860
Left hand comes on top and
you use this as a little,

314
00:15:21,860 --> 00:15:24,400
kind of fulcrum, a little
place to move from here.

315
00:15:24,400 --> 00:15:27,020
Breathing wide.

316
00:15:27,020 --> 00:15:28,610
Nice and steady.

317
00:15:28,610 --> 00:15:31,107
In time, dropping those hips.

318
00:15:32,530 --> 00:15:34,249
Inhale in.

319
00:15:34,249 --> 00:15:36,569
Exhale slowly, release.

320
00:15:36,569 --> 00:15:40,399
Come into your Forward Fold,
Standing Forward Fold.

321
00:15:41,075 --> 00:15:42,283
Nice.

322
00:15:42,283 --> 00:15:45,720
Inhale, halfway lift,
your version.

323
00:15:45,720 --> 00:15:48,459
Exhale to soften and fold.
Let it go.

324
00:15:48,459 --> 00:15:50,899
Good, bend the knees,
send the hips back.

325
00:15:50,899 --> 00:15:52,430
Palms come
together at heart center.

326
00:15:52,430 --> 00:15:53,570
Here we go.
Do the other side.

327
00:15:53,570 --> 00:15:55,979
Left elbow all
the way up and over.

328
00:15:55,979 --> 00:15:57,770
Sink back into those heels.

329
00:15:57,770 --> 00:16:00,449
Left hand comes into a fist,
right hand on top.

330
00:16:00,449 --> 00:16:01,850
Here we go.

331
00:16:01,850 --> 00:16:05,370
Sending your gaze out past your
right shoulder, right elbow.

332
00:16:05,370 --> 00:16:09,382
Sinking those hips down low,
breathing into the belly.

333
00:16:09,382 --> 00:16:12,149
Inhale in.
Nice work.

334
00:16:12,149 --> 00:16:16,939
And exhale to slowly
melt it back, Forward Fold.

335
00:16:17,696 --> 00:16:20,099
Good, inhale, halfway lift.

336
00:16:20,099 --> 00:16:23,419
And exhale to let it all go. 
Nice.

337
00:16:23,419 --> 00:16:28,200
Bend the knees, plant the palms,
step it back to Plank Pose.

338
00:16:28,200 --> 00:16:30,480
Okey doke, this time
claw through the fingertips.

339
00:16:30,480 --> 00:16:32,710
We're gonna take the right toes
and just take it off the mat,

340
00:16:32,710 --> 00:16:34,529
tapping the toe off the mat.

341
00:16:34,529 --> 00:16:36,159
Good, bring it back to center.

342
00:16:36,159 --> 00:16:38,220
Tapping the left
toes off the mat.

343
00:16:38,220 --> 00:16:41,300
Toe taps back and forth,
keep it going.

344
00:16:41,300 --> 00:16:43,949
Nice and easy.

345
00:16:43,949 --> 00:16:47,349
Now bring that awareness
of your spine into it here.

346
00:16:47,349 --> 00:16:49,990
Crown reaching forward,
tail reaching back.

347
00:16:49,990 --> 00:16:54,019
We're finding that inner support
system by hugging a low ribs in.

348
00:16:54,019 --> 00:16:56,759
Drawing the navel in and up,
Uddiyana Bandha.

349
00:16:56,759 --> 00:16:58,759
Upper arm bones rotating out.

350
00:16:58,759 --> 00:17:02,115
Clawing into the
fingertips here for five,

351
00:17:02,115 --> 00:17:07,115
four, three, two

352
00:17:07,115 --> 00:17:10,529
and go ahead and 
even it out on the one.

353
00:17:10,529 --> 00:17:12,980
And then slowly lower
all the way to the belly.

354
00:17:12,980 --> 00:17:17,870
Belly to Cobra or
Chaturanga to Upward Facing Dog.

355
00:17:17,870 --> 00:17:21,199
We will meet in
Downward Facing Dog.

356
00:17:21,199 --> 00:17:23,839
You got this.

357
00:17:23,839 --> 00:17:25,400
You got this.

358
00:17:25,400 --> 00:17:27,039
I'll meet you there.

359
00:17:28,130 --> 00:17:32,013
Excellent. In Down Dog 
take a deep breath in.

360
00:17:32,013 --> 00:17:34,570
And let some of it go.

361
00:17:34,570 --> 00:17:37,060
Again, inhale in.

362
00:17:37,060 --> 00:17:40,238
And exhale to let something go.

363
00:17:40,238 --> 00:17:42,650
Inhale, lift the
right leg up high.

364
00:17:42,650 --> 00:17:45,289
Exhale to step
it all the way up.

365
00:17:45,289 --> 00:17:47,960
Inhale, keep the 
back heel lifted

366
00:17:47,960 --> 00:17:50,490
as you sweep the arms
forward, up and back.

367
00:17:50,490 --> 00:17:52,980
And we're really gonna
exaggerate the lift in this

368
00:17:52,980 --> 00:17:56,140
back heel in this high lunge.

369
00:17:57,662 --> 00:18:00,809
Good. Inhale to lift your
heart up towards the sky.

370
00:18:00,809 --> 00:18:03,409
Exhale, you're gonna
send the fingertips back,

371
00:18:03,409 --> 00:18:05,090
airplane arms and look forward.

372
00:18:05,090 --> 00:18:07,279
Front knees's over front ankle.

373
00:18:07,279 --> 00:18:09,330
We can stay here or inhale in.

374
00:18:09,330 --> 00:18:11,710
Exhale to begin to
lift off the back leg,

375
00:18:11,710 --> 00:18:15,370
coming into a
Warrior III variation here.

376
00:18:15,370 --> 00:18:17,570
Just playing.

377
00:18:17,570 --> 00:18:19,120
Gazing forward.

378
00:18:19,120 --> 00:18:20,919
Putting it all together.

379
00:18:20,919 --> 00:18:23,350
Hugging the abdominal wall in.

380
00:18:23,350 --> 00:18:25,270
Reaching the fingertips back.

381
00:18:25,270 --> 00:18:28,080
Neck nice and long.

382
00:18:28,080 --> 00:18:29,590
Good inhale in, trust.

383
00:18:29,590 --> 00:18:31,660
Keep your gaze forward.
Have courage.

384
00:18:31,660 --> 00:18:34,530
We're gonna slowly release
the left toes to the ground.

385
00:18:34,530 --> 00:18:36,360
Ah, the ground is
there to catch up.

386
00:18:36,360 --> 00:18:38,690
We inhale, come back 
to the high lunge.

387
00:18:38,690 --> 00:18:40,650
Lift the left
heel off the ground.

388
00:18:40,650 --> 00:18:44,090
And then exhale,
Warrior II to the left.

389
00:18:44,090 --> 00:18:45,510
Inhale.

390
00:18:45,510 --> 00:18:48,010
This time straighten the
right leg as you reach the right

391
00:18:48,010 --> 00:18:51,530
fingertips all the way up
and back, Reverse Triangle.

392
00:18:51,530 --> 00:18:53,330
And then exhale,
cartwheel it all the way

393
00:18:53,330 --> 00:18:54,860
back down to your lunge.

394
00:18:54,860 --> 00:18:57,589
Beautiful, plant the palms,
step the right toes back.

395
00:18:57,589 --> 00:19:01,640
Belly to Cobra here or
Chaturanga to Upward Facing Dog.

396
00:19:01,640 --> 00:19:03,600
Move with your breath.

397
00:19:03,600 --> 00:19:06,369
Meet me in Downward Facing Dog.

398
00:19:08,940 --> 00:19:11,720
In Down Dog,
inhale lots of love in.

399
00:19:13,136 --> 00:19:15,401
And exhale lots of love out.

400
00:19:16,332 --> 00:19:19,170
Here we go, inhale,
lift the left leg up high.

401
00:19:19,170 --> 00:19:22,320
Exhale, step it all the way up.

402
00:19:22,320 --> 00:19:25,330
Lift the right heel, keep
it lifted as you scoop the

403
00:19:25,330 --> 00:19:30,040
fingertips, bring the
arms forward, up and back.

404
00:19:30,040 --> 00:19:33,380
Draw the navel in and up.

405
00:19:33,380 --> 00:19:35,834
Slow down your breath.

406
00:19:35,834 --> 00:19:38,760
Inhale, lift your
heart up towards the sky.

407
00:19:38,760 --> 00:19:41,690
Exhale, front knee over
front ankle as we lean forward,

408
00:19:41,690 --> 00:19:43,690
send the fingertips back.

409
00:19:43,690 --> 00:19:46,179
Now we're staying here working.

410
00:19:46,179 --> 00:19:48,890
Or we might try today,
even if we fall,

411
00:19:48,890 --> 00:19:52,069
inhaling in, exhaling,
using that connection to center,

412
00:19:52,069 --> 00:19:55,220
using the length in the spine
to lift off the back of leg,

413
00:19:55,220 --> 00:19:58,610
maybe send the right toes down
towards the earth lifting the

414
00:19:58,610 --> 00:20:02,050
right inner thigh towards
the sky and we fly here.

415
00:20:02,050 --> 00:20:06,159
Maybe, maybe for
a moment, maybe not.

416
00:20:07,110 --> 00:20:09,200
If you're flying or
working towards that,

417
00:20:09,200 --> 00:20:11,170
draw your
shoulder blades together.

418
00:20:11,170 --> 00:20:12,919
Send your gaze out in front.

419
00:20:12,919 --> 00:20:14,846
Nice, long beautiful neck.

420
00:20:14,846 --> 00:20:17,230
Slight bend in
your standing leg.

421
00:20:17,230 --> 00:20:20,490
Peeling that left hip crease up.

422
00:20:20,490 --> 00:20:22,660
Dialing that right hip down.
You're doing great.

423
00:20:22,660 --> 00:20:25,399
Wherever you are,
take a deep breath in.

424
00:20:25,399 --> 00:20:27,970
If the back of leg is lifted,
trust the ground is there to

425
00:20:27,970 --> 00:20:31,279
catch you, we'll slowly release
the right toes to the ground

426
00:20:31,279 --> 00:20:34,240
and everyone we'll pick up
together here by inhaling,

427
00:20:34,240 --> 00:20:37,529
reaching the fingertips all
the way up towards the sky.

428
00:20:37,529 --> 00:20:40,089
Great.
Lift the back heel.

429
00:20:40,089 --> 00:20:41,840
Stretching through the
fascia of that back foot.

430
00:20:41,840 --> 00:20:44,410
Grounded through the
front foot and then here we go.

431
00:20:44,410 --> 00:20:48,390
On an exhale, open
Warrior II to the right.

432
00:20:49,231 --> 00:20:51,630
Good, here we go.
Straining through the front leg.

433
00:20:51,630 --> 00:20:54,380
Inhale, reach the
left fingertips forward,

434
00:20:54,380 --> 00:20:57,429
up and back, Reverse Triangle.

435
00:20:57,429 --> 00:20:59,430
And then from center, 
navel draws in.

436
00:20:59,430 --> 00:21:02,630
We'll cartwheel it all the
way back. Plant the palms.

437
00:21:02,630 --> 00:21:04,860
Last call for vinyasa.
Take it or leave it.

438
00:21:04,860 --> 00:21:08,899
You can go straight to Downward
Facing Dog or you can take

439
00:21:08,899 --> 00:21:11,929
a little dance here.

440
00:21:13,120 --> 00:21:15,593
We'll meet in
Downward Facing Dog.

441
00:21:16,910 --> 00:21:19,250
Last Down Dog.
I'll meet you there.

442
00:21:19,250 --> 00:21:22,860
Here we go, nice cleansing
breath in through the nose.

443
00:21:22,860 --> 00:21:26,647
And now a Lion's Breath,
tongue out.

444
00:21:26,647 --> 00:21:29,000
Good, inhale in.

445
00:21:29,000 --> 00:21:34,149
On an exhale, slow descend of
the knees down to the earth.

446
00:21:34,149 --> 00:21:37,620
Bring the big toes together,
knees as wide as the mat.

447
00:21:37,620 --> 00:21:39,570
Turn the
right fingertips towards

448
00:21:39,570 --> 00:21:42,000
the right edge
of your mat and around.

449
00:21:42,000 --> 00:21:44,980
Left fingertips towards the
left edge of a mat and around.

450
00:21:44,980 --> 00:21:46,720
Ground through
the fingertips here,

451
00:21:46,720 --> 00:21:49,120
then inhale, send your gaze out.

452
00:21:49,120 --> 00:21:52,051
Can't have a courage
practice without the lion.

453
00:21:52,051 --> 00:21:56,030
Here we go, deep inhale
in through the nose.

454
00:21:56,030 --> 00:22:00,370
And exhale, Lion's Breath,
tongue out, send the hips back.

455
00:22:01,622 --> 00:22:03,100
Good, inhale in.

456
00:22:04,231 --> 00:22:08,557
And exhale, tongue out,
gaze up, Lion's Breath.

457
00:22:10,559 --> 00:22:12,000
And one more, don't be shy.

458
00:22:12,000 --> 00:22:13,090
Here we go.
Go for it.

459
00:22:13,090 --> 00:22:15,960
Inhale in deeply.

460
00:22:15,960 --> 00:22:18,853
And exhale, 
Lion's Breath, tongue out.

461
00:22:21,340 --> 00:22:24,279
Awesome, hands first,
nice and easy, come back.

462
00:22:24,279 --> 00:22:27,140
They ground.
We'll walk the knees together.

463
00:22:27,140 --> 00:22:29,615
Shift the hips up, 
come off the toes and then

464
00:22:29,615 --> 00:22:32,200
send the hips back, Child's Pose.

465
00:22:32,200 --> 00:22:33,930
You can paint
your yoga mat here,

466
00:22:33,930 --> 00:22:36,254
dragging the hands

467
00:22:36,254 --> 00:22:40,370
until we finally melt the heart,

468
00:22:40,370 --> 00:22:43,979
melt the forehead
and take a rest.

469
00:22:46,127 --> 00:22:51,690
So if this shape is not a place,
does not offer a place to rest

470
00:22:51,690 --> 00:22:54,530
for you, you can modify now.

471
00:22:54,530 --> 00:22:56,964
Let's all come to a little

472
00:22:58,530 --> 00:23:00,760
stillness where we can begin to

473
00:23:00,760 --> 00:23:05,014
relax the shoulders 
and allow our natural

474
00:23:05,014 --> 00:23:08,429
rhythm of breath.

475
00:23:09,843 --> 00:23:14,425
To come back nice and easy,
slow and steady.

476
00:23:17,860 --> 00:23:21,344
Just whatever feels
good with the breath.

477
00:23:27,451 --> 00:23:32,140
Awesome. From here here 
slowly bring the hands back up.

478
00:23:32,140 --> 00:23:36,240
We'll rock forward,
swing the legs to one side.

479
00:23:36,240 --> 00:23:37,630
As you come up, take your time.

480
00:23:37,630 --> 00:23:39,640
We're gonna send the legs out

481
00:23:39,640 --> 00:23:42,179
and we're gonna come all
the way down to our back.

482
00:23:42,179 --> 00:23:44,279
You can get there
however you like.

483
00:23:44,279 --> 00:23:48,700
Maybe you send the legs out and
do a slow roll down if you want

484
00:23:48,700 --> 00:23:51,210
a little more connection
to core today otherwise

485
00:23:51,210 --> 00:23:53,150
get there however you like.

486
00:23:53,150 --> 00:23:54,150
And when you get there,

487
00:23:54,150 --> 00:23:56,405
we're gonna hug the
knees into the chest.

488
00:23:56,405 --> 00:23:58,892
Should feel yummy
on the low back.

489
00:24:00,260 --> 00:24:02,980
And then send your left
leg out long, inhale in.

490
00:24:02,980 --> 00:24:06,700
As you exhale, guide your
right knee across your body over

491
00:24:06,700 --> 00:24:09,240
towards the left side of the
mat and then open out through

492
00:24:09,240 --> 00:24:12,850
your right arm, your right
wing into nice supine twist.

493
00:24:12,850 --> 00:24:14,549
Breathe deep here.

494
00:24:14,549 --> 00:24:18,687
Maybe take your right
ear towards the earth.

495
00:24:24,040 --> 00:24:26,060
Inhale in.

496
00:24:26,060 --> 00:24:30,789
Exhale, nice and slow all
the way back to center you go.

497
00:24:30,789 --> 00:24:33,390
And then we'll hug both
knees into the chest again.

498
00:24:34,556 --> 00:24:36,889
And then kick
the right foot out.

499
00:24:36,889 --> 00:24:41,809
Inhale in here, use your exhale
to guide the left leg over

500
00:24:41,809 --> 00:24:44,201
towards the right side.

501
00:24:44,201 --> 00:24:46,430
And now we'll open
up towards the left.

502
00:24:46,430 --> 00:24:48,392
Take your time.

503
00:24:50,809 --> 00:24:55,161
Working to bring your
left ear towards the earth.

504
00:24:57,079 --> 00:24:58,500
Alright, take advantage.

505
00:24:58,500 --> 00:25:02,019
Close your eyes,
take a deep breath in here.

506
00:25:03,771 --> 00:25:06,630
And a long breath out.

507
00:25:08,486 --> 00:25:09,880
Mmm, so nice.

508
00:25:09,880 --> 00:25:11,390
Inhale in again.

509
00:25:11,390 --> 00:25:13,690
Exhale to bring it
all back to center.

510
00:25:13,690 --> 00:25:16,500
We'll hug the knees into
the chest one last time.

511
00:25:16,500 --> 00:25:20,490
Capture your knees with your
palms and then nice and easy,

512
00:25:20,490 --> 00:25:21,490
peek at me if you need to,

513
00:25:21,490 --> 00:25:24,330
just gonna send 
the shins forward.

514
00:25:24,330 --> 00:25:25,940
And we're not
doing anything here.

515
00:25:25,940 --> 00:25:30,440
We're just feeling
this slight connection

516
00:25:30,440 --> 00:25:31,740
of the sacrum on the earth,

517
00:25:31,740 --> 00:25:33,220
the low back
kind of comes up a bit.

518
00:25:33,220 --> 00:25:35,840
Just kind of neutralizing the
spine and you can even part your

519
00:25:35,840 --> 00:25:38,779
lips and soften your jaw here.

520
00:25:43,600 --> 00:25:45,080
Then release the
feet to the ground.

521
00:25:45,080 --> 00:25:47,919
Walk the feet as wide as your
yoga mat and and bring the two

522
00:25:47,919 --> 00:25:50,590
knees in to kiss each other.

523
00:25:50,590 --> 00:25:52,159
Hands can rest
gently on the belly.

524
00:25:52,159 --> 00:25:57,446
We're gonna finish here with a
couple of deep loving breaths.

525
00:25:58,880 --> 00:26:00,399
Inhale lots of love in.

526
00:26:00,399 --> 00:26:02,100
As you exhale, close your eyes,

527
00:26:02,100 --> 00:26:04,920
lots of love out and
let these breaths be loving.

528
00:26:04,920 --> 00:26:06,260
Let them be courageous.

529
00:26:06,260 --> 00:26:10,909
Remember just the mere
act of showing up can be

530
00:26:10,909 --> 00:26:14,509
so incredibly grand,

531
00:26:14,509 --> 00:26:18,787
so beneficial.

532
00:26:18,787 --> 00:26:20,980
Putting us in the
position physically,

533
00:26:20,980 --> 00:26:24,880
mentally, emotionally and
energetically to be brave,

534
00:26:24,880 --> 00:26:26,669
to be confident.

535
00:26:28,064 --> 00:26:33,020
And when we feel
that courage, oh,

536
00:26:34,683 --> 00:26:39,620
it's incredible
what all we can do.

537
00:26:40,519 --> 00:26:43,010
What all we can share,
how we can serve.

538
00:26:44,709 --> 00:26:47,270
Mhmmm, mhmmm,
mhmmm, mhmmm, mhmmm.

539
00:26:47,270 --> 00:26:49,505
Take one more deep breath in.

540
00:26:50,544 --> 00:26:53,090
Exhale to bat
the eyelashes open.

541
00:26:53,090 --> 00:26:54,940
You can bring the
palms together if you like.

542
00:26:54,940 --> 00:26:57,550
Thumbs to third eye and
we'll finish by just kind of

543
00:26:57,550 --> 00:27:00,049
acknowledging one another.

544
00:27:00,049 --> 00:27:04,679
High-fiving to the
courageous superhero within.

545
00:27:07,035 --> 00:27:12,590
Acknowledging our unique super
powers that we all possess.

546
00:27:12,590 --> 00:27:16,516
If only we could 
connect to those

547
00:27:16,516 --> 00:27:18,789
on a more regular basis 
my, my, my.

548
00:27:18,789 --> 00:27:20,750
Love you guys so much.

549
00:27:20,750 --> 00:27:22,474
Hope to see you again soon.

550
00:27:22,474 --> 00:27:24,046
Take good care.

551
00:27:24,046 --> 00:27:26,479
Namaste.

552
00:27:27,763 --> 00:27:32,608
(light music)