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- Hello, everyone.
Welcome to Yoga With Adriene.

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I'm Adriene, and we
have another feel good flow,

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this one with a focus
on the upper back body.

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So hop into something comfy,
and let's get started.

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(upbeat music)

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Alright, come on
down to the ground,

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and let's begin in Child's Pose.

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If Child's Pose or
Extended Child's Pose

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isn't a comfy spot
for you to start in,

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you can choose a nice
comfortable seat of your choice.

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So knees wide or together.

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Come on down to the ground,

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and begin to draw
your attention inward,

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whether you're
starting in the Child's Pose,

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or just an easy seat.

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Close your eyes.

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Begin to notice your breath,

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and allow that
to maybe, right away,

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inspire some deeper inhalations,

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and some longer exhalations.

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Allow your shoulders to relax,

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your fingertips and
toes to soften their grip.

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Continue to notice your breath.

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Gently deepening

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your inhales as you're ready.

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And allowing the
exhale to become longer

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as you're ready.

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This is time for you to
check in with yourself,

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mind, body, and heart.

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And let your 
breath guide the way.

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On your next inhale,

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slowly bring the arms forward,

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lift up, or if you're in a
seated position, come forward,

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and we're gonna meet
as we come onto all fours.

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Spread the fingertips wide.

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Curl the toes under,

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inhale in, 
exhale, lift the knees.

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We're starting with a
Hovering Table right away.

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So warm up the body, and connect
us to center, to the core.

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You're only here for three,
breathe deep, two,

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and one, slowly lower,
press into the tops of the feet.

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Drop the belly, open the chest.

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Inhale, look forward.

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Good, exhale, 
round the spine, chin to chest,

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Cat Pose, you know it.

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Creaky old floor
here in the house today.

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Inhale, drop the belly,
open the chest.

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Look forward.

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Exhale, round through the spine.

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Really get articulation
going in these moves,

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these next few rounds.

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Now following the
sound of your breath,

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dropping the
belly on the inhale,

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rounding the
spine on the exhale.

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Let's do one more,
and really slow it down.

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Feel it out.

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Nice, then we'll come back 
to Tabletop, nice neutral spine.

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Benji just let a loud sigh out.

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We're gonna turn
the fingertips out,

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and in towards your body.

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So peek at me if
you need a little demo,

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and if this is too much, you
can just do one hand at a time.

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Or of course, you can decrease
the rotation a little bit.

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From here, we're gonna
draw gentle circles one way.

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And as you do this,
gently deepen your breath,

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the connection to that inhale.

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Nice and full, and
that exhale nice and long.

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Nice and easy,
reverse the circle.

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And just notice what's
happening in the rib cage,

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the front body here.
See if you can draw some energy

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up through that
area of the body.

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Beautiful, slow and steady.

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Come back to stillness,
we'll release.

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Bring the hands forward,

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send the hips back,
Extended Child's Pose,

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just for one breath in,

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and long breath out.

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Good, inhale, rise back up,
curl the toes under,

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exhale, send the hips up high
and back, Downward Facing Dog.

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I have a beautiful view

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of my other
Downward Facing Dog here.

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Start to bend the knees,
pedal it out.

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Feel that nice
stretch through the foot.

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Notice how that's connected
to the ankle, the calf,

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the knee, all the way up
the hamstring, to the hips.

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Again, find that
connection to center

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by drawing the navel in
and up a bit, engage your abs.

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And then take a look
underneath your right shoulder.

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And then back to center,

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and slowly dial it
underneath the left shoulder.

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Back to center.

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Then bend the knees,
inhale to look forward.

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Exhale to make your
way to the top of the mat.

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So you can take
baby steps, you can hop.

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We're gonna start with the
feet hip width apart here,

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Standing Forward Fold
at the top of the mat.

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Bend your knees generously,
pull the hip creases back,

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and allow the head to hang.

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Grab opposite elbow here,

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and gently sway side to
side if that feels good.

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Really grounding
through the feet here.

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Lots of love and
attention on the feet here

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in this Standing Forward Fold.

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Start to take a few more
audible breaths now and again,

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connecting to the
sound of your breath.

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If you're familiar
with Ujjayi, excuse me,

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you can start to
connect to that Ujjayi breath,

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that ocean sound.

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Let any stress or tension

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you might be
carrying on your shoulders,

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let it melt away here
as you release the hands,

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and with the
knees generously bent,

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so strong legs,
strong connection to core,

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we'll begin to roll
it up nice and slow.

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Keep the legs engaged,
protect the low back.

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Draw the navel in and up,

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as you slowly stack the spine.

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Lift your heart, roll the
shoulders forward, up and back,

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and come to land in your
beautiful Mountain Pose.

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Head over heart,
heart over pelvis.

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We're gonna inhale.

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Send the arms forward.

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Exhale, right arm
underneath the left.

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We're gonna wrap it at the elbow,
or at the forearm here.

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And if the palms come together, 
great, if not, no worries.

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Inhale, elbows lift up.

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Exhale, keep the legs straight.

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We're just gonna
draw the navel back,

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and round through,
chin to chest.

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Peek at me if you need to.

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Now inhale again, lift up.

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Think Cat Pose, so long belly.

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And exhale, chin to chest,
round forward.

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Feel that deep stretch in
the neck and the upper back.

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Once more, inhale,
lift the elbows.

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Exhale, round through, 
chin to chest.

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Now this time, we're just
gonna keep the journey going.

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So we're gonna bend the knees.

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Keep the bind in the arms,
bend the knees,

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send it all the way
into the Forward Fold.

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Beautiful, from there,
release the bind,

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and on your next inhale, 
halfway lift,

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long neck, flat back.

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Elbows squeeze
into the side body.

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Good, release it.

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And on your next inhale,

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send the fingertips up,
ground through the feet.

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Reach all the way
up towards the sky.

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Big breath, big stretch,
and exhale, hands release.

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Arms gently back to your sides.

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Mountain Pose.

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Good. Inhale, 
send the fingertips forward.

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Once again, exhale.

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This time, left arm underneath
the right, we find the bind.

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Inhale, lift the elbows.

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Exhale, legs stay straight here

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as we draw the chin to chest,

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navel back, feel this 
stretch in the neck,

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the shoulders, upper back.

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Good, inhale, rise.

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Elbows lift, chest lifts,
and exhale, round.

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Inhale, lift.

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Exhale, round.

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Good, this time, start to 
slowly bend the knees,

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take it nice and
slow all the way down.

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Grounded through all
four corners of the feet.

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Let the weight of the head hang.

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Let the weight of the arms hang.

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And then we release the bind.

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Inhale halfway lift, crown
of the head shoots forward,

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tailbone back.

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And then exhale,
slowly release.

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This time, plant the palms,
step one foot back,

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then the other for Plank Pose.

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Draw the navel in and up,
send the heels back,

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broaden through the upper back.

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So you want your shoulder blades

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to almost feel like
they're going left to right.

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So there's this doming
effect in the upper back body.

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My abdominal wall
is turned on here.

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We're gonna squeeze 
the right knee up,

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and in towards the chest.

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Inhale, exhale, send it back.

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Left knee up and
in towards the chest.

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Inhale. Exhale, send it back.

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Right knee, and left knee.

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Right knee, and left knee.

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One more time on each side,
you have it, right knee,

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and left knee, and slowly
lower all the way to the belly.

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Beautiful.

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Take an inhale in here.

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Drag the hands in line with
the rib cage as you exhale.

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Squeeze the elbows
into the side body.

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On your next breath in,
inhale for a low Cobra.

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Draw the
shoulder blades together,

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and exhale slowly release.

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Curl the toes under, inhale in.

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Exhale, press up,
power up to Plank Pose.

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Quietly whisper to yourself,
"I am strong."

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I am strong.

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Then send the hips up high
and back, Downward Facing Dog.

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Nice.

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Inhale in deeply here.

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Exhale to let something go.

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Good, bend the knees.

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Inhale, look forward.

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Exhale to make
your way to the top.

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Once you're at the top, 
let the weight of the head hang,

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and on your next
breath in, lift up halfway.

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Hi, Benji, and then
exhale slowly, release.

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Great, root to rise here,
ground through the feet.

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Spread the fingertips, inhale.

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Reach all the way up.

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And exhale, hands release
down gently to your side.

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Mountain Pose.

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Inhale in deeply,
observe your breath.

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And exhale completely.

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Observe the quality 
of your breath.

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Nice, interlace the
fingertips now behind the back.

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We're gonna draw
the knuckles down here

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as you open up
through the chest.

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Really squeeze the
shoulder blades together.

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Maybe find some 
soft easy movement

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in the head and the neck.

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Then if they are not already there,
walk the feet together,

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really together, arch to arch.

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Ground through all four corners.

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Find that four-part
equal standing here.

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Lift up through the front body,
ground through the back body.

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Inhale in deeply here.

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Keep the bind, 
as you exhale, bend the knees.

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Start to melt
your heart forward.

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Come into the Forward Fold here.

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Inhale in with control. 
Exhale, release the bind.

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Inhale, halfway lift.

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Crown of the head
reaches forward, long neck.

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Exhale to soften and fold.

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Hi, Benji.

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Step the right foot back.

240
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Excuse me, 
step the left foot back.

241
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(laughs) 
Got distracted by Benji.

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Step the left foot back,
just the left foot,

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and inhale, sweep the
fingertips forward, up and back.

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So front knee's bent.

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Left foot is really reaching,

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left heel is really reaching,
high lunge.

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Good, draw the navel in and up.

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Open up through the chest.

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Imagine you're holding a
big beach ball up and overhead.

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Good, inhale.

251
00:13:58,830 --> 00:14:02,940
Exhale, right arm
underneath the left arm here.

252
00:14:02,940 --> 00:14:04,640
Find the Eagle bind again.

253
00:14:04,640 --> 00:14:07,260
Inhale, lift the elbows up,

254
00:14:07,260 --> 00:14:10,040
and exhale, same thing
as before in Mountain,

255
00:14:10,040 --> 00:14:11,420
but this time
we're in the high lunge.

256
00:14:11,420 --> 00:14:14,490
Draw the chin to chest,
hollow through the front body.

257
00:14:14,490 --> 00:14:15,323
Think about lifting,

258
00:14:15,323 --> 00:14:19,103
and squeezing up from
the base of the spine.

259
00:14:19,960 --> 00:14:21,843
Good, inhale, lift up.

260
00:14:22,820 --> 00:14:25,010
Then exhale round through.

261
00:14:25,010 --> 00:14:26,644
Find your center.

262
00:14:27,816 --> 00:14:30,750
Inhale, lift up, last one.

263
00:14:30,750 --> 00:14:34,530
And lifting up from the
pelvic floor as you round.

264
00:14:34,530 --> 00:14:37,320
Beautiful, from here, we're
gonna pivot on the back foot.

265
00:14:37,320 --> 00:14:38,300
Release the bind,

266
00:14:38,300 --> 00:14:40,823
right elbow comes to
the top of the right thigh.

267
00:14:41,830 --> 00:14:46,720
Inhale, send the left
fingertips forward, up and back,

268
00:14:46,720 --> 00:14:52,013
big circle, 
forward, up and back.

269
00:14:52,013 --> 00:14:55,280
Last time, forward, up and back.

270
00:14:55,280 --> 00:14:57,537
And this time we might
take it all the way back

271
00:14:57,537 --> 00:14:59,330
to the low back,

272
00:14:59,330 --> 00:15:02,433
or maybe to the front of
the right thigh for the bind.

273
00:15:03,292 --> 00:15:06,560
You can stay here, or if
you wanna deepen the posture,

274
00:15:06,560 --> 00:15:09,483
take the right fingertips
all the way down to the earth.

275
00:15:10,340 --> 00:15:13,470
Extended Side Angle.
Take one more deep breath here.

276
00:15:14,270 --> 00:15:16,590
And then exhale, slowly unravel.

277
00:15:16,590 --> 00:15:20,280
Bring everything back
to that nice low lunge.

278
00:15:20,280 --> 00:15:21,113
Plant the palms,

279
00:15:21,113 --> 00:15:23,890
step the right
toes back, Plank Pose.

280
00:15:23,890 --> 00:15:24,930
Inhale in here.

281
00:15:24,930 --> 00:15:28,160
Exhale, lower to the
belly or Chaturanga.

282
00:15:28,160 --> 00:15:31,922
Inhale, Cobra or
Upward Facing Dog.

283
00:15:33,540 --> 00:15:36,919
Exhale, Downward
Facing Dog, meet me there.

284
00:15:41,950 --> 00:15:44,633
Connecting to your breath,
inhale in deeply.

285
00:15:46,460 --> 00:15:49,262
And exhale completely.

286
00:15:51,900 --> 00:15:53,960
Bend the knees, 
inhale, look forward.

287
00:15:53,960 --> 00:15:57,321
Exhale to step or
hop your way to the top.

288
00:15:58,440 --> 00:16:00,710
Inhale, halfway lift.

289
00:16:00,710 --> 00:16:04,280
Exhale, soften and fold.

290
00:16:04,280 --> 00:16:06,500
Feet together, really together,
root to rise here.

291
00:16:06,500 --> 00:16:08,696
Inhale, reach for the sky.

292
00:16:09,710 --> 00:16:12,882
Exhale, release, going
right into the second side.

293
00:16:12,882 --> 00:16:15,690
Interlace the
fingertips behind the back.

294
00:16:15,690 --> 00:16:18,130
This time, 
the opposite thumb on top.

295
00:16:18,130 --> 00:16:20,270
Draw the knuckles down and away.

296
00:16:20,270 --> 00:16:22,580
Open up through the chest.

297
00:16:22,580 --> 00:16:24,740
Inhale, lift the chin slightly.

298
00:16:24,740 --> 00:16:26,010
Exhale, bend the knees.

299
00:16:26,010 --> 00:16:28,570
Begin to melt
your heart forward.

300
00:16:28,570 --> 00:16:30,504
Coming into the fold.

301
00:16:32,820 --> 00:16:35,289
Take a moment here, breathe.

302
00:16:37,850 --> 00:16:39,141
And on your next exhale,

303
00:16:39,141 --> 00:16:41,923
gently release the
bind with control.

304
00:16:42,900 --> 00:16:45,393
Inhale, catch a wave,
halfway lift.

305
00:16:46,620 --> 00:16:49,560
Exhale to soften and fold.

306
00:16:49,560 --> 00:16:52,490
This time, 
step the right foot back.

307
00:16:52,490 --> 00:16:54,385
Keep the front knee bent.

308
00:16:54,385 --> 00:16:55,568
Find your center as you

309
00:16:55,568 --> 00:16:57,500
lift the fingertips 
forward, up and back.

310
00:16:57,500 --> 00:16:59,420
High lunge.

311
00:16:59,420 --> 00:17:01,215
Navel draws in and up,

312
00:17:01,215 --> 00:17:03,543
squeeze inner thighs
to the midline.

313
00:17:04,620 --> 00:17:06,971
Big beach ball up and overhead.

314
00:17:08,050 --> 00:17:09,980
Right heel reaches actively

315
00:17:09,980 --> 00:17:11,959
towards the back
edge of your mat.

316
00:17:14,140 --> 00:17:16,550
Beautiful, then left arm 
underneath the right.

317
00:17:16,550 --> 00:17:20,040
Inhale, lift the
elbows up in the bind.

318
00:17:20,040 --> 00:17:23,420
Exhale, round slowly.

319
00:17:23,420 --> 00:17:27,275
Upper back body
stretching is the navel,

320
00:17:27,275 --> 00:17:30,970
low belly lifts up
and in, Uddiyana Bandha.

321
00:17:30,970 --> 00:17:32,753
Inhale, lift up.

322
00:17:33,600 --> 00:17:37,057
Exhale, slow and 
with control here.

323
00:17:37,057 --> 00:17:38,830
Find the lift.

324
00:17:38,830 --> 00:17:40,653
Inhale, lift up.

325
00:17:41,520 --> 00:17:45,260
And exhale, 
lift and squeeze, round.

326
00:17:46,340 --> 00:17:48,790
Great, from here,
pivot on the back foot.

327
00:17:48,790 --> 00:17:53,660
Right outer edge of the right
foot really glues to the mat.

328
00:17:53,660 --> 00:17:56,180
Left elbow to the
top of the left thigh.

329
00:17:56,180 --> 00:18:00,400
Right fingertips
reach forward, up, around,

330
00:18:00,400 --> 00:18:01,654
and back, breathe deep.

331
00:18:01,654 --> 00:18:07,040
Forward, up, around, and back.

332
00:18:07,040 --> 00:18:09,980
Last time forward, up,
around, and back,

333
00:18:09,980 --> 00:18:12,430
and this time,
find what feels good.

334
00:18:12,430 --> 00:18:15,180
Maybe the right
hand on the low back.

335
00:18:15,180 --> 00:18:17,779
Maybe you take it
around for the bind.

336
00:18:18,710 --> 00:18:20,513
Opening up through the chest.

337
00:18:21,400 --> 00:18:24,250
Maybe left fingertips
come all the way down.

338
00:18:25,660 --> 00:18:27,504
Extended Side Angle variation.

339
00:18:27,504 --> 00:18:31,200
Take a deep breath in,
neck is nice and long.

340
00:18:31,200 --> 00:18:32,845
Strong legs.

341
00:18:33,740 --> 00:18:36,800
And then slowly on
your exhale, release.

342
00:18:36,800 --> 00:18:40,430
Dial it right back
down to that low lunge.

343
00:18:40,430 --> 00:18:42,920
Plant the palms, step it back.

344
00:18:42,920 --> 00:18:46,840
Belly to Cobra or
Chaturanga to Upward Facing Dog.

345
00:18:46,840 --> 00:18:48,397
Move with your breath.

346
00:18:50,960 --> 00:18:53,129
Meet me in Downward Dog.

347
00:18:55,600 --> 00:18:59,049
Nice, find your breath.

348
00:19:03,470 --> 00:19:06,170
Inhale, lift the
right leg up high.

349
00:19:06,170 --> 00:19:08,710
Exhale, step it forward.

350
00:19:08,710 --> 00:19:12,900
Inhale, sweep the arms
forward up and back, high lunge.

351
00:19:12,900 --> 00:19:17,120
Exhale, right arm
underneath the left elbow.

352
00:19:17,120 --> 00:19:20,870
Okay, so from here, 
we can move nice and slow,

353
00:19:20,870 --> 00:19:22,024
but we're gonna
find a little balance,

354
00:19:22,024 --> 00:19:26,250
and we're gonna inhale in,
exhale, shift forward.

355
00:19:26,250 --> 00:19:30,570
Step the left leg
over to cross the right.

356
00:19:30,570 --> 00:19:32,140
You can do this in baby steps,

357
00:19:32,140 --> 00:19:36,860
so you can do it
in one move to Eagle,

358
00:19:36,860 --> 00:19:40,170
or you can take little
baby steps along the way.

359
00:19:42,120 --> 00:19:43,648
Let's play.

360
00:19:45,010 --> 00:19:50,000
Bending the knees generously,
dropping the center,

361
00:19:50,000 --> 00:19:53,677
coming into Garudasana.

362
00:19:56,170 --> 00:19:58,438
Find your focus,
find your breath.

363
00:19:59,440 --> 00:20:00,790
Inhale in.

364
00:20:00,790 --> 00:20:04,120
Exhale, send the left
leg all the way back.

365
00:20:04,120 --> 00:20:06,630
Release the bind,
open up through the chest,

366
00:20:06,630 --> 00:20:09,350
and just bring it all the
way back down to your lunge.

367
00:20:09,350 --> 00:20:12,340
Plant the palms,
step the right toes back.

368
00:20:12,340 --> 00:20:13,846
Take a little vinyasa here.

369
00:20:13,846 --> 00:20:16,763
Belly to Cobra, or
Chaturanga to Up Dog.

370
00:20:18,230 --> 00:20:20,120
Let's meet in
Downward Facing Dog.

371
00:20:20,120 --> 00:20:22,423
Take a deep breath
in when you get there.

372
00:20:23,883 --> 00:20:28,863
Exhale completely,
let something go.

373
00:20:30,840 --> 00:20:33,060
Inhale, lift the
left leg up high.

374
00:20:33,060 --> 00:20:35,580
Exhale, step it all the way up.

375
00:20:35,580 --> 00:20:37,747
Inhale, high lunge.

376
00:20:38,940 --> 00:20:41,684
Exhale, left arm
underneath the right.

377
00:20:42,850 --> 00:20:43,930
Let's try it on this side.

378
00:20:43,930 --> 00:20:44,985
Take as many steps as you need.

379
00:20:44,985 --> 00:20:49,823
Inhale in, exhale, right
leg crosses the left this time.

380
00:20:52,670 --> 00:20:55,040
Bend your knees generously.

381
00:20:55,040 --> 00:20:56,340
It'll help you
find your balance.

382
00:20:56,340 --> 00:20:58,147
Draw your navel in and up.

383
00:21:00,410 --> 00:21:02,092
Control your breath.

384
00:21:06,680 --> 00:21:10,340
And after a little play time,
send that right foot back.

385
00:21:10,340 --> 00:21:11,942
Inhale, lift the elbows.

386
00:21:11,942 --> 00:21:14,990
Exhale, release the bind.
Open up through the chest.

387
00:21:14,990 --> 00:21:17,760
Good, take it right
back to that nice low lunge.

388
00:21:17,760 --> 00:21:20,270
Last vinyasa here, step it back.

389
00:21:20,270 --> 00:21:21,908
Move with your breath.

390
00:21:25,730 --> 00:21:27,575
Downward Facing Dog.

391
00:21:28,600 --> 00:21:30,122
Sorry, Benji.

392
00:21:31,740 --> 00:21:34,070
Inhale in deeply here.

393
00:21:34,070 --> 00:21:36,379
Exhale completely.

394
00:21:38,190 --> 00:21:39,961
Turn the toes in just a bit.

395
00:21:39,961 --> 00:21:42,940
Press through the
left hand firmly.

396
00:21:42,940 --> 00:21:43,920
Lift your right hand,

397
00:21:43,920 --> 00:21:46,670
and bring it to the
outer edge of your left leg,

398
00:21:46,670 --> 00:21:48,470
anywhere that feels good.
If it doesn't reach,

399
00:21:48,470 --> 00:21:50,790
you can just reach towards
the outer edge of your mat here

400
00:21:50,790 --> 00:21:52,660
for a twist.

401
00:21:53,380 --> 00:21:56,550
And then release that,
take it to the other side,

402
00:21:56,550 --> 00:21:58,910
pressing firmly
into the right hand.

403
00:21:58,910 --> 00:22:00,760
Take the left arm,
cross it over.

404
00:22:00,760 --> 00:22:02,480
Look underneath the
bridge of your right arm

405
00:22:02,480 --> 00:22:04,832
for a deep twist here, breathe.

406
00:22:05,950 --> 00:22:07,280
And release, awesome.

407
00:22:07,280 --> 00:22:09,690
From here, inhale in.

408
00:22:09,690 --> 00:22:12,420
Exhale, lower to the knees.

409
00:22:12,420 --> 00:22:14,320
Cross the ankles.

410
00:22:14,320 --> 00:22:18,100
Use your hands to guide you
as you come all the way through.

411
00:22:18,100 --> 00:22:21,403
Cross-legged, 
send the legs out long.

412
00:22:22,680 --> 00:22:27,680
And slowly roll all
the way to your back.

413
00:22:29,230 --> 00:22:31,950
Nice, just take a second

414
00:22:31,950 --> 00:22:34,419
to relax the
weight of your body here.

415
00:22:38,760 --> 00:22:43,230
And when you're ready, 
hug both knees up to the chest.

416
00:22:43,230 --> 00:22:45,532
Wrap your arms around the shins.

417
00:22:47,100 --> 00:22:48,530
You can close your eyes now,

418
00:22:48,530 --> 00:22:52,341
and just rock
gently side to side.

419
00:22:52,341 --> 00:22:56,030
Maybe take some circles one way,

420
00:22:56,030 --> 00:22:58,960
and then the other,
massaging the low back.

421
00:23:06,930 --> 00:23:10,910
Then drop the feet, walk
the heels close to the hips.

422
00:23:10,910 --> 00:23:12,882
Plant the palms,
toes pointing forward.

423
00:23:12,882 --> 00:23:15,140
Inhale in, tuck the chin.

424
00:23:15,140 --> 00:23:18,892
Exhale, begin to slowly
lift the hips for Bridge Pose.

425
00:23:20,660 --> 00:23:23,733
Slowly lifting, lifting,
shins forward.

426
00:23:24,630 --> 00:23:26,010
Sits bones feel like

427
00:23:26,010 --> 00:23:28,030
they're reaching
towards the back of the knees.

428
00:23:28,030 --> 00:23:29,510
The shins feel
like they're reaching

429
00:23:29,510 --> 00:23:31,730
towards the front of the mat.

430
00:23:31,730 --> 00:23:35,113
Lift your chest to your chin,
and your chin to the sky.

431
00:23:36,220 --> 00:23:37,980
Then if you like,
one final bind here,

432
00:23:37,980 --> 00:23:41,859
interlacing the fingertips
underneath the tailbone here,

433
00:23:41,859 --> 00:23:45,383
walking the shoulder
blades close together.

434
00:23:46,680 --> 00:23:51,680
Finding that beautiful stretch
in the neck, the shoulders,

435
00:23:52,390 --> 00:23:54,205
the upper back body.

436
00:23:55,380 --> 00:23:56,950
Creating stability by pressing

437
00:23:56,950 --> 00:23:59,061
into all four
corners of the feet.

438
00:24:00,290 --> 00:24:02,048
Inhale in deeply.

439
00:24:03,570 --> 00:24:07,115
Then exhale to slowly release.

440
00:24:09,950 --> 00:24:12,210
Bring your hands to your belly.

441
00:24:12,210 --> 00:24:14,933
Bring the soles of the
feet together, knees wide.

442
00:24:17,200 --> 00:24:19,567
Inhale lots of love in.

443
00:24:21,258 --> 00:24:24,367
And exhale lots of love out.

444
00:24:27,300 --> 00:24:29,848
Inhale lots of love in.

445
00:24:31,990 --> 00:24:34,300
And exhale lots of love out,

446
00:24:34,300 --> 00:24:37,113
extending one leg out long,
and then the other.

447
00:24:42,440 --> 00:24:44,247
So hands can stay
on the belly here,

448
00:24:44,247 --> 00:24:46,620
come gently to your sides.

449
00:24:46,620 --> 00:24:48,962
You can bring
them behind the head,

450
00:24:49,860 --> 00:24:52,480
opening up
through the armpit chest.

451
00:24:52,480 --> 00:24:57,929
Just take a moment to
allow yourself to simply be.

452
00:24:59,380 --> 00:25:01,452
Relax the weight of
the body completely

453
00:25:01,452 --> 00:25:03,269
and fully into the earth.

454
00:25:10,760 --> 00:25:12,620
Great work today.
Thank you so much

455
00:25:12,620 --> 00:25:16,033
for sharing your
valuable time and energy with me,

456
00:25:16,920 --> 00:25:18,960
and with Benji, and all
of the beautiful people

457
00:25:18,960 --> 00:25:21,350
practicing together 
around the world.

458
00:25:23,490 --> 00:25:25,872
If you like, draw
the hands together now.

459
00:25:26,905 --> 00:25:30,513
Thumbs to third eye, we'll
take a final breath in together.

460
00:25:32,606 --> 00:25:35,116
And exhale to close.

461
00:25:35,116 --> 00:25:36,426
Namaste.

462
00:25:39,516 --> 00:25:43,431
(upbeat music)