1 00:00:00,300 --> 00:00:02,277 - Hello, everyone. Welcome to Yoga With Adriene. 2 00:00:02,277 --> 00:00:05,990 I'm Adriene and that is Benji. 3 00:00:05,990 --> 00:00:09,093 And today we are celebrating. 4 00:00:10,050 --> 00:00:13,500 So I feel like we come to yoga 5 00:00:13,500 --> 00:00:16,560 and movement and breath a lot of times 6 00:00:16,560 --> 00:00:20,220 in the hard times, but this practice is really designed 7 00:00:20,220 --> 00:00:23,820 to also help us remember that movement 8 00:00:23,820 --> 00:00:28,530 can carry us in the high times too, in the good times. 9 00:00:28,530 --> 00:00:30,270 So whether you have something specific 10 00:00:30,270 --> 00:00:32,310 that you're celebrating today 11 00:00:32,310 --> 00:00:35,310 or maybe you're looking to create more balance 12 00:00:35,310 --> 00:00:38,103 and equilibrium in your life, 13 00:00:39,690 --> 00:00:43,800 this practice is designed for everyone. 14 00:00:43,800 --> 00:00:46,950 We are also celebrating at the time of filming, 15 00:00:46,950 --> 00:00:50,430 the 10 year anniversary of Yoga With Adriene. 16 00:00:50,430 --> 00:00:54,600 So it's a special moment for us all to come together, 17 00:00:54,600 --> 00:00:56,882 wherever you are in the world, 18 00:00:56,882 --> 00:00:58,620 we'd love to hear from you 19 00:00:58,620 --> 00:01:00,518 in the comment section down below 20 00:01:00,518 --> 00:01:04,650 and thank you with all my heart for being here. 21 00:01:04,650 --> 00:01:08,469 Now, hop into something comfy and let's get started. 22 00:01:08,848 --> 00:01:14,073 (upbeat music) 23 00:01:21,195 --> 00:01:24,720 Alrighty, come on down to the ground. 24 00:01:24,720 --> 00:01:27,393 We're gonna start in a comfortable seat. 25 00:01:28,350 --> 00:01:33,350 You can sit up on a bolster or a block or a blanket 26 00:01:33,840 --> 00:01:35,250 or we're not gonna be here too long, 27 00:01:35,250 --> 00:01:39,390 just coming into a nice position 28 00:01:39,390 --> 00:01:42,410 where you can start to sit up tall 29 00:01:42,410 --> 00:01:46,452 in your beautiful spine 30 00:01:47,893 --> 00:01:51,029 and relax your shoulders. 31 00:01:54,000 --> 00:01:55,800 Allow them to get heavy 32 00:01:55,800 --> 00:02:00,800 as you gently lift through your heart. 33 00:02:04,460 --> 00:02:05,460 As you're ready, 34 00:02:05,460 --> 00:02:10,203 palms can come together, Anjali Mudra. 35 00:02:12,160 --> 00:02:16,053 And finally we'll draw the chin into the chest, 36 00:02:17,370 --> 00:02:20,643 feeling this nice stretch in the back of the neck. 37 00:02:22,470 --> 00:02:27,450 Kind of creating this beautiful, perhaps symbolic shape 38 00:02:27,450 --> 00:02:32,450 of kind of bowing inward 39 00:02:32,450 --> 00:02:36,644 for this particular practice. 40 00:02:39,360 --> 00:02:42,780 Whatever it is that you're celebrating today, 41 00:02:42,780 --> 00:02:46,060 I'm celebrating here along with you. 42 00:02:48,810 --> 00:02:51,630 And if you're not quite sure what you're celebrating yet, 43 00:02:51,630 --> 00:02:55,800 maybe we discover that throughout this movement 44 00:02:55,800 --> 00:02:58,955 practice with our breath. 45 00:02:58,955 --> 00:03:03,360 Connecting to ourselves 46 00:03:03,360 --> 00:03:07,565 and with one another. 47 00:03:10,318 --> 00:03:13,261 Take a deep breath in here. 48 00:03:13,261 --> 00:03:16,320 And as you exhale, open your eyes, 49 00:03:16,320 --> 00:03:18,840 stack the head over the heart, the heart over the pelvis 50 00:03:18,840 --> 00:03:22,110 and we're gonna bring the palms to the knees here. 51 00:03:22,110 --> 00:03:26,700 Smooth circles, taking the heart forward, 52 00:03:26,700 --> 00:03:29,404 drawing it back. 53 00:03:30,333 --> 00:03:33,420 Finding this connection in your core here 54 00:03:33,420 --> 00:03:35,673 as you start to move the spine 55 00:03:35,673 --> 00:03:39,660 in a circular motion, rib cage comes forward 56 00:03:39,660 --> 00:03:44,373 maybe on the inhale and exhale, around and back. 57 00:03:49,140 --> 00:03:51,450 Reverse your circle 58 00:03:51,450 --> 00:03:54,090 and start to deepen your breath a little bit here, 59 00:03:54,090 --> 00:03:57,720 perhaps creating an audible breath, 60 00:03:57,720 --> 00:04:00,660 listening to the sound of your breath, 61 00:04:00,660 --> 00:04:05,477 your spirit, your heart's song. 62 00:04:07,920 --> 00:04:09,330 Sweet, come back to the center. 63 00:04:09,330 --> 00:04:11,040 Bring the left hand to the earth. 64 00:04:11,040 --> 00:04:13,440 Keep the left elbow bent 65 00:04:13,440 --> 00:04:15,120 as you reach the right fingertips up 66 00:04:15,120 --> 00:04:17,100 and over for a side body stretch. 67 00:04:17,100 --> 00:04:19,007 Deep breath in. 68 00:04:19,007 --> 00:04:21,330 Long breath out. 69 00:04:21,330 --> 00:04:23,400 Right hand comes to the left knee. 70 00:04:23,400 --> 00:04:24,690 We come up through center 71 00:04:24,690 --> 00:04:26,700 and then send the left fingertips up and over 72 00:04:26,700 --> 00:04:28,770 for a side body stretch. 73 00:04:28,770 --> 00:04:32,825 Jaw is soft, skin of the face relaxed. 74 00:04:34,123 --> 00:04:36,990 Good, then bring the left hand down to the right knee cap. 75 00:04:36,990 --> 00:04:38,690 Draw the chin into the chest here 76 00:04:38,690 --> 00:04:41,880 round through the spine like Cat Pose. 77 00:04:41,880 --> 00:04:43,950 And then this is a celebration moment. 78 00:04:43,950 --> 00:04:47,340 Inhale in, exhale, reach the fingertips up. 79 00:04:47,340 --> 00:04:50,970 Open, lift your heart 80 00:04:50,970 --> 00:04:54,360 and expand, fingertips reaching all the way down. 81 00:04:54,360 --> 00:04:56,430 Nice, second side, right hand down. 82 00:04:56,430 --> 00:04:58,680 For today keep that right elbow bent. 83 00:04:58,680 --> 00:05:02,520 Inhale, left fingertips up and over, left hip crease 84 00:05:02,520 --> 00:05:06,579 drawing down as you reach, reach, reach. 85 00:05:08,155 --> 00:05:12,150 Inhale in, spiral your heart up towards the sky, stretch. 86 00:05:12,150 --> 00:05:14,340 Exhale, left hand to the right knee cap, 87 00:05:14,340 --> 00:05:17,820 right fingertips reach up and over, counter stretch. 88 00:05:17,820 --> 00:05:20,400 Keep the right hip crease heavy here. 89 00:05:20,400 --> 00:05:23,250 Tuck the chin slightly, skin of the face soft. 90 00:05:23,250 --> 00:05:27,219 So not furrowing the brow here. 91 00:05:29,250 --> 00:05:31,350 Inhale in, lean back. 92 00:05:31,350 --> 00:05:33,957 Exhale, right hand to the left kneecap. 93 00:05:33,957 --> 00:05:36,150 Again, chin to chest, round through. 94 00:05:36,150 --> 00:05:39,083 So tuck the pelvis a little bit here, 95 00:05:39,083 --> 00:05:41,043 hug the low ribs into the body. 96 00:05:42,030 --> 00:05:44,040 And here we go. 97 00:05:44,040 --> 00:05:48,983 Inhale in, reaching up, growing tall through the spine. 98 00:05:48,983 --> 00:05:51,696 This is like coming out of the cake. Ah. 99 00:05:53,040 --> 00:05:54,120 Beautiful. 100 00:05:54,120 --> 00:05:56,673 Let's come forward onto all fours. 101 00:05:57,990 --> 00:06:03,060 Cat-Cow, follow the, oh, creeky old floor came here 102 00:06:03,060 --> 00:06:04,740 for a little celebration practice. 103 00:06:04,740 --> 00:06:07,530 That's perfect because at the time of this filming 104 00:06:07,530 --> 00:06:10,547 we are celebrating 10 years of Yoga With Adriene, 105 00:06:10,547 --> 00:06:12,655 the 10 year anniversary. 106 00:06:12,655 --> 00:06:14,820 Okay. But back to the spinal flexion, here we go. 107 00:06:14,820 --> 00:06:17,190 Cat-Cow with the sound of your breath. 108 00:06:17,190 --> 00:06:19,950 So set yourself up nicely 109 00:06:19,950 --> 00:06:24,153 and then start to flow in and out of Cat-Cow. 110 00:06:25,020 --> 00:06:28,080 If that's new for you, brand new, peek at me. 111 00:06:29,940 --> 00:06:34,470 And you decide a tempo that feels good for you today. 112 00:06:34,470 --> 00:06:36,933 Maybe it's slow and controlled. 113 00:06:38,250 --> 00:06:42,195 Maybe it's a little more up tempo. 114 00:06:48,510 --> 00:06:52,440 And let's join together in Tabletop Position. 115 00:06:52,440 --> 00:06:55,110 And this time we're gonna move the rib cage. 116 00:06:55,110 --> 00:06:57,810 Just kind of like we did in the cross-legged position. 117 00:06:57,810 --> 00:07:00,840 So dropping the ribcage down and then bringing it 118 00:07:00,840 --> 00:07:03,840 all the way up through Cat. 119 00:07:03,840 --> 00:07:07,930 So we're kind of combining that coffee grinder move 120 00:07:07,930 --> 00:07:10,292 with Cat-Cow here. 121 00:07:10,292 --> 00:07:12,145 Move one way, 122 00:07:13,320 --> 00:07:17,306 and then move in the opposite direction when you're ready. 123 00:07:18,840 --> 00:07:23,297 The whole time we have this engagement with the core. 124 00:07:25,620 --> 00:07:27,180 Nice, then we'll bring the knees 125 00:07:27,180 --> 00:07:30,600 as wide as your yoga mat, bring the big toes to touch. 126 00:07:30,600 --> 00:07:33,810 Send the hips back, reach the fingertips forward. 127 00:07:33,810 --> 00:07:35,880 Inhale to look forward, 128 00:07:35,880 --> 00:07:39,030 exhale to melt the forehead to the earth, 129 00:07:39,030 --> 00:07:41,419 Extended Child's Pose. 130 00:07:42,714 --> 00:07:45,201 Close your eyes. 131 00:07:45,201 --> 00:07:48,289 As you come into this little love cave, 132 00:07:50,850 --> 00:07:54,291 say something nice to yourself here. 133 00:07:56,040 --> 00:07:58,371 Something sweet. 134 00:08:00,330 --> 00:08:02,130 You've come a long way. 135 00:08:02,130 --> 00:08:03,878 We all have. 136 00:08:05,190 --> 00:08:08,729 First thing that comes to mind, don't be shy. 137 00:08:11,808 --> 00:08:14,010 And then walk the hands all the way over 138 00:08:14,010 --> 00:08:15,420 towards the left side of the mat. 139 00:08:15,420 --> 00:08:19,136 Stretch. Take a deep breath in. 140 00:08:19,136 --> 00:08:22,410 As you exhale, walk the hands to the right side of the mat. 141 00:08:22,410 --> 00:08:25,560 Stretch, pull the left hip crease back. 142 00:08:25,560 --> 00:08:29,010 Breathe in, breathe out as you come 143 00:08:29,010 --> 00:08:30,930 all the way back to center, 144 00:08:30,930 --> 00:08:33,080 we'll rise back up to all fours. 145 00:08:33,080 --> 00:08:36,180 We'll walk the knees underneath the hip points. 146 00:08:36,180 --> 00:08:39,090 Curl the toes under, send the hips up high and back, 147 00:08:39,090 --> 00:08:41,244 Downward Facing Dog. 148 00:08:41,244 --> 00:08:44,160 Bend one knee, then the other. 149 00:08:47,920 --> 00:08:50,920 Listen to the sound of your breath. 150 00:08:54,410 --> 00:08:55,830 And then you're gonna look forward 151 00:08:55,830 --> 00:08:58,350 and just step the right foot up for a stretch. 152 00:08:58,350 --> 00:09:00,100 So we're gonna lower the left knee, 153 00:09:01,080 --> 00:09:02,670 front knee's over the front ankle. 154 00:09:02,670 --> 00:09:07,131 Inhale, open the chest, let your heart radiate forward. 155 00:09:08,670 --> 00:09:10,170 Excellent, then sink back. 156 00:09:10,170 --> 00:09:11,670 Straighten that front leg. 157 00:09:11,670 --> 00:09:13,020 Pull the right hip crease back 158 00:09:13,020 --> 00:09:15,993 and flex your right foot towards your face. 159 00:09:16,781 --> 00:09:19,680 Big breath, big stretch here. 160 00:09:19,680 --> 00:09:22,530 Beautiful, then roll through your right foot. 161 00:09:22,530 --> 00:09:23,370 Plant the palms. 162 00:09:23,370 --> 00:09:25,500 We're gonna go right back to Downward Facing Dog. 163 00:09:25,500 --> 00:09:27,660 So send the right foot back. 164 00:09:27,660 --> 00:09:31,950 Hips up high, breathe in, breathe out. 165 00:09:31,950 --> 00:09:36,030 Look at Benji and I, just two old Downward Dogs. 166 00:09:36,030 --> 00:09:38,236 Here we go. Inhale to look forward. 167 00:09:38,236 --> 00:09:41,970 Step the left foot forward, lower the right knee, 168 00:09:41,970 --> 00:09:45,030 front knee over front ankle, breathe here. 169 00:09:45,030 --> 00:09:47,490 When you're ready, open the chest. 170 00:09:47,490 --> 00:09:49,680 Inhale, look forward. 171 00:09:49,680 --> 00:09:54,680 Let the energy of your heart really move forward here. 172 00:09:56,070 --> 00:09:57,420 That's the silliest thing I've ever said 173 00:09:57,420 --> 00:10:00,170 but just instead of just stretching, you know, 174 00:10:00,170 --> 00:10:02,370 notice how you feel, right? 175 00:10:02,370 --> 00:10:04,350 That's what this is all about. 176 00:10:04,350 --> 00:10:05,520 Fingertips to the mat. 177 00:10:05,520 --> 00:10:07,440 Straighten through that front leg. 178 00:10:07,440 --> 00:10:11,036 Just for a breath here. Flex your left foot. 179 00:10:11,036 --> 00:10:13,320 And then rolling through that left foot. 180 00:10:13,320 --> 00:10:15,570 Plant the palms, step it back, 181 00:10:15,570 --> 00:10:18,078 Downward Facing Dog. 182 00:10:18,078 --> 00:10:20,059 Inhale in. 183 00:10:20,059 --> 00:10:23,370 Exhale, navel draws all the way up and in. 184 00:10:23,370 --> 00:10:24,990 Let's take it forward to Plank. 185 00:10:24,990 --> 00:10:26,910 You can lower the knees here. 186 00:10:26,910 --> 00:10:30,690 Inhale in deeply, exhale, slow and steady 187 00:10:30,690 --> 00:10:32,580 all the way to the belly. 188 00:10:32,580 --> 00:10:35,160 Inhale, lift the heart. 189 00:10:35,160 --> 00:10:37,320 Feel it out, Cobra. 190 00:10:37,320 --> 00:10:41,700 Exhale to soften your heart, release it back down. 191 00:10:41,700 --> 00:10:44,313 Curl the toes under, inhale in. 192 00:10:44,313 --> 00:10:48,450 Exhale, press up to full Plank this time 193 00:10:48,450 --> 00:10:52,783 and quietly whisper to yourself, "I am strong." 194 00:10:53,372 --> 00:10:55,219 (whispers) I am strong. 195 00:10:55,219 --> 00:10:57,450 Join me in Downward Facing Dog. 196 00:10:57,450 --> 00:10:59,692 Take a deep breath in. 197 00:10:59,692 --> 00:11:02,100 And a long breath out. 198 00:11:02,100 --> 00:11:06,660 Baby steps, crossing one foot in front of the other, 199 00:11:06,660 --> 00:11:08,853 baby steps to the top of the mat. 200 00:11:09,900 --> 00:11:13,969 Baby steps to the elevator. 201 00:11:13,969 --> 00:11:15,810 We'll meet in Forward Fold 202 00:11:15,810 --> 00:11:18,183 at the top of the mat feet hip width apart. 203 00:11:19,290 --> 00:11:21,714 Let your head hang. 204 00:11:23,955 --> 00:11:27,297 Slight bend in the knees or generous bend in the knees. 205 00:11:28,590 --> 00:11:33,180 Maybe shake the head a little yes and no. 206 00:11:33,180 --> 00:11:35,978 Make sure you're not gripping in your toes. 207 00:11:37,290 --> 00:11:39,840 And then we'll clasp opposite elbow 208 00:11:39,840 --> 00:11:42,780 With opposite hand. Stay grounded through the feet. 209 00:11:42,780 --> 00:11:45,810 As you slowly rock gently side to side, 210 00:11:45,810 --> 00:11:49,543 making a sweet little semi-circle here. 211 00:11:53,820 --> 00:11:55,234 Breathe. 212 00:11:58,020 --> 00:12:02,700 Then take the deepest breath you've taken in all day. 213 00:12:02,700 --> 00:12:04,255 Inhale in. 214 00:12:04,972 --> 00:12:07,500 And exhale, let it out with a little sigh, 215 00:12:07,500 --> 00:12:09,955 a little sound as you release the arms. 216 00:12:11,760 --> 00:12:14,994 Great. Slowly with knees bent, 217 00:12:14,994 --> 00:12:18,300 generously roll up to standing. 218 00:12:18,300 --> 00:12:20,956 Take your time, enjoy the ride. 219 00:12:27,030 --> 00:12:30,540 When you get there, send the fingertips behind. 220 00:12:30,540 --> 00:12:34,701 Stand up nice and tall and draw the knuckles down and away. 221 00:12:34,701 --> 00:12:37,230 Open up through the chest. 222 00:12:37,230 --> 00:12:39,221 Slight bend in the knees here. 223 00:12:40,630 --> 00:12:42,240 And then just slowly draw a line 224 00:12:42,240 --> 00:12:46,650 with your nose past your left shoulder, lift your heart 225 00:12:46,650 --> 00:12:50,613 and then back through center, past your right shoulder. 226 00:12:52,590 --> 00:12:54,033 Lift your heart. 227 00:12:55,274 --> 00:12:58,920 And then we're gonna release in like a wave in a stadium, 228 00:12:58,920 --> 00:13:02,075 you're gonna inhale, reach all the way up, 229 00:13:02,075 --> 00:13:04,740 but check it out, exhale, you're just gonna toss it back 230 00:13:04,740 --> 00:13:06,570 as you bend your knees. 231 00:13:06,570 --> 00:13:08,820 Inhale, reach all the way up. 232 00:13:08,820 --> 00:13:10,747 Toss it back with an exhale. 233 00:13:10,747 --> 00:13:12,600 Inhale, reach all the way up. 234 00:13:12,600 --> 00:13:14,490 Exhale, toss it back. 235 00:13:14,490 --> 00:13:17,759 Inhale, reach it up. Maybe a little sigh this time. 236 00:13:17,759 --> 00:13:19,410 Reach it up. 237 00:13:19,410 --> 00:13:20,400 Exhale. 238 00:13:20,400 --> 00:13:21,750 Last one, don't be embarrassed. 239 00:13:21,750 --> 00:13:24,240 Inhale, exhale, toss it away, good. 240 00:13:24,240 --> 00:13:25,830 This time inhale, reach up. 241 00:13:25,830 --> 00:13:28,623 Exhale, take it all the way down to your Forward Fold. 242 00:13:29,850 --> 00:13:33,963 Way to play. Inhale, halfway lift. 243 00:13:34,950 --> 00:13:36,510 Exhale to soften and fold. 244 00:13:36,510 --> 00:13:37,944 You're gonna bend both knees, 245 00:13:37,944 --> 00:13:42,570 right fingertips are gonna come to the earth or a block. 246 00:13:42,570 --> 00:13:45,120 And then keep both knees bent here to start 247 00:13:45,120 --> 00:13:47,370 as you draw your left fingertips 248 00:13:47,370 --> 00:13:50,430 across your left arm, across your left chest. 249 00:13:50,430 --> 00:13:52,560 Start to straighten your left knee 250 00:13:52,560 --> 00:13:54,390 and reach all the way up towards the sky. 251 00:13:54,390 --> 00:13:55,740 So right knee's bent, 252 00:13:55,740 --> 00:13:57,480 left knee is straight, we're lifting up 253 00:13:57,480 --> 00:14:00,130 from that left hip crease. 254 00:14:00,130 --> 00:14:02,220 Inhale in here in your twist. 255 00:14:02,220 --> 00:14:06,030 And then exhale to come all the way back down, 256 00:14:06,030 --> 00:14:07,560 left hand replaces the right. 257 00:14:07,560 --> 00:14:11,670 We bend both knees here. And second side, 258 00:14:11,670 --> 00:14:14,790 right fingertips trace across the arm, across the chest. 259 00:14:14,790 --> 00:14:15,960 We straighten through the right leg. 260 00:14:15,960 --> 00:14:17,580 We reach all the way up. 261 00:14:17,580 --> 00:14:20,190 Think about this twist happening in your mid-back here. 262 00:14:20,190 --> 00:14:23,119 So really think about spiraling your heart, 263 00:14:23,119 --> 00:14:26,670 your chest up towards the ceiling or the sky. 264 00:14:26,670 --> 00:14:29,760 Good, inhale in, reach up a little higher. 265 00:14:29,760 --> 00:14:31,403 Feel that stretch in the right side waist 266 00:14:31,403 --> 00:14:35,310 and then exhale, come all the way back down. 267 00:14:35,310 --> 00:14:40,350 Beautiful, again, big inhale to lift you up halfway 268 00:14:40,350 --> 00:14:43,275 and then exhale to soften and fold down. 269 00:14:43,275 --> 00:14:44,760 Palms come to the earth. 270 00:14:44,760 --> 00:14:46,860 As we step one foot back than the other, 271 00:14:46,860 --> 00:14:49,890 Plank Pose or Half Plank, your choice, 272 00:14:49,890 --> 00:14:51,240 inhale in deeply here. 273 00:14:51,240 --> 00:14:54,630 As you exhale, slowly lower to the belly. 274 00:14:54,630 --> 00:14:57,060 Interlace the fingertips again behind the back, 275 00:14:57,060 --> 00:15:00,480 press into the pubic bone, press into the tops of the feet. 276 00:15:00,480 --> 00:15:03,660 Inhale, no need to force this here, nice and easy, 277 00:15:03,660 --> 00:15:07,087 we're gonna open the chest and lift up. 278 00:15:08,160 --> 00:15:09,780 Toes can stay on the ground here, 279 00:15:09,780 --> 00:15:11,850 pressing into the tops of the feet. 280 00:15:11,850 --> 00:15:15,270 Tuck the chin slightly, open up through the chest, 281 00:15:15,270 --> 00:15:18,843 the heart. Feel that stretch in the pectorals. 282 00:15:20,190 --> 00:15:21,900 No pain in the lower back here, 283 00:15:21,900 --> 00:15:24,020 grounding through that pubic bone. 284 00:15:24,020 --> 00:15:25,890 Then if you wanna add a little extra layer, 285 00:15:25,890 --> 00:15:27,480 those who've been practicing for a while, 286 00:15:27,480 --> 00:15:29,700 try to draw your navel in and up here. 287 00:15:29,700 --> 00:15:33,000 Yes. Release the bind. 288 00:15:33,000 --> 00:15:34,770 Bring the hands underneath the shoulders. 289 00:15:34,770 --> 00:15:35,692 Inhale in. 290 00:15:35,692 --> 00:15:38,550 Exhale, curl the toes under, lift the kneecaps, 291 00:15:38,550 --> 00:15:40,387 tone your quadriceps, 292 00:15:40,387 --> 00:15:43,590 press up, power up to Plank Pose. 293 00:15:43,590 --> 00:15:45,450 Just spit on my mat as I said that, 294 00:15:45,450 --> 00:15:49,530 and then quietly whisper to yourself, "I am strong." 295 00:15:49,530 --> 00:15:51,263 I am strong. 296 00:15:51,263 --> 00:15:54,180 Hips up and back, heels down towards the ground. 297 00:15:54,180 --> 00:15:57,138 Downward Facing Dog. 298 00:15:57,138 --> 00:15:58,704 Beautiful, anchor the left heel, 299 00:15:58,704 --> 00:16:01,533 inhale, lift the right leg up high. 300 00:16:01,533 --> 00:16:03,960 Exhale, shift it forward all the way up, 301 00:16:03,960 --> 00:16:07,020 stepping right foot to the top of the mat. 302 00:16:07,020 --> 00:16:08,880 Pivot on the back foot. 303 00:16:08,880 --> 00:16:11,370 Front knee stays bent as we send the fingertips forward, 304 00:16:11,370 --> 00:16:14,647 up and back for Warrior I. 305 00:16:14,647 --> 00:16:17,541 A classic, Warrior I. 306 00:16:19,104 --> 00:16:21,600 Lifting up from the pelvic floor here, 307 00:16:21,600 --> 00:16:24,090 engaging the abdominal wall, 308 00:16:24,090 --> 00:16:25,953 drawing the navel in. 309 00:16:26,876 --> 00:16:28,800 Inhale in here. 310 00:16:28,800 --> 00:16:31,415 Nice bold Warrior. 311 00:16:31,415 --> 00:16:35,078 Exhale, opening up Warrior II. 312 00:16:35,078 --> 00:16:37,680 Take a second to flex your biceps. 313 00:16:37,680 --> 00:16:41,070 I am strong, to have a little fun and then send it back out 314 00:16:41,070 --> 00:16:44,283 and find a nice strong focus past your right fingertips. 315 00:16:45,150 --> 00:16:47,460 Good, inhale, Reverse Triangle. 316 00:16:47,460 --> 00:16:49,590 So you're gonna straighten through that front leg, 317 00:16:49,590 --> 00:16:52,350 reverse and then keep the leg straight 318 00:16:52,350 --> 00:16:55,070 as we reach the right fingertips forward 319 00:16:55,070 --> 00:16:57,240 and all the way down towards the ground. 320 00:16:57,240 --> 00:17:00,120 You can choose today whether it's inside the leg 321 00:17:00,120 --> 00:17:01,560 or outside the leg today. 322 00:17:01,560 --> 00:17:03,120 And if you wanna use your block, 323 00:17:03,120 --> 00:17:05,283 of course, you can do that too. 324 00:17:05,283 --> 00:17:07,230 Left hand can stay on the waistline 325 00:17:07,230 --> 00:17:08,985 or reach up towards the sky. 326 00:17:10,440 --> 00:17:14,792 Try to keep both side bodies long, 327 00:17:14,792 --> 00:17:17,415 both side waists long. 328 00:17:18,390 --> 00:17:19,950 Good, inhale in here. 329 00:17:19,950 --> 00:17:22,440 Exhale, left hand goes down. 330 00:17:22,440 --> 00:17:24,690 We're gonna bend the right knee and we're gonna come back 331 00:17:24,690 --> 00:17:27,870 to our runner's lunge, back knee lifted this time. 332 00:17:27,870 --> 00:17:31,200 Good, inhale. Open the chest, look forward. 333 00:17:31,200 --> 00:17:33,323 Exhale, plant the palms, step it back. 334 00:17:33,323 --> 00:17:35,410 Plank or Half Plank. 335 00:17:35,410 --> 00:17:38,643 Inhale in, exhale, slowly lower to the belly. 336 00:17:39,990 --> 00:17:43,500 Inhale rise up, Cobra or Upward Facing Dog, 337 00:17:43,500 --> 00:17:45,000 you choose. 338 00:17:45,000 --> 00:17:46,170 Follow your breath. 339 00:17:46,170 --> 00:17:49,863 Inhale, we rise and exhale we soften and bow. 340 00:17:50,820 --> 00:17:53,880 Good inhale in, prepare for Plank. 341 00:17:53,880 --> 00:17:57,480 Exhale, power up, press up. 342 00:17:57,480 --> 00:17:59,523 Quietly whisper to yourself, "I am strong." 343 00:17:59,523 --> 00:18:00,694 (whispers) I am strong, 344 00:18:00,694 --> 00:18:03,830 Hips up high and back, Downward Facing Dog. 345 00:18:04,770 --> 00:18:08,070 If it's okay in your neck, you can turn to look 346 00:18:08,070 --> 00:18:11,643 at the screen 'cause Benji's having quite the dream. 347 00:18:12,900 --> 00:18:14,932 He's chasing something. 348 00:18:16,080 --> 00:18:18,094 He's after it. 349 00:18:18,960 --> 00:18:20,370 He's gonna save us all guys. 350 00:18:20,370 --> 00:18:23,400 Okay, bring your focus back to center. 351 00:18:23,400 --> 00:18:25,680 Inhale, lift the left leg up high. 352 00:18:25,680 --> 00:18:27,960 Exhale, shift it forward. 353 00:18:27,960 --> 00:18:29,280 Step it up. 354 00:18:29,280 --> 00:18:32,040 Don't forget, you can always use your left hand 355 00:18:32,040 --> 00:18:34,498 to help step that left foot up. 356 00:18:34,498 --> 00:18:37,410 No hard feelings. Pivot on the back foot. 357 00:18:37,410 --> 00:18:40,740 Benji, let's rise up Warrior I. 358 00:18:40,740 --> 00:18:43,356 Actively pulling the left hip crease back. 359 00:18:44,250 --> 00:18:47,039 Pressing into the outer edge of that back foot. 360 00:18:48,660 --> 00:18:52,290 Pay attention to all the little sensations here 361 00:18:52,290 --> 00:18:55,710 and then take a second to have one big, bold breath here, 362 00:18:55,710 --> 00:18:57,073 Warrior I. 363 00:18:58,352 --> 00:19:02,639 And then open it out, Warrior II. 364 00:19:02,639 --> 00:19:05,910 Flex here, come on, that's what this practice is all about. 365 00:19:05,910 --> 00:19:08,629 You getting a moment to flex. 366 00:19:09,883 --> 00:19:13,663 Doesn't have to be literal, but that was, and then back out 367 00:19:13,663 --> 00:19:17,493 and find a nice focus beyond your left fingertips. 368 00:19:18,390 --> 00:19:20,250 Good, straighten the front leg, 369 00:19:20,250 --> 00:19:23,530 left fingertips reach up and back, Reverse Triangle. 370 00:19:24,570 --> 00:19:26,850 And then keep this length in the left side body 371 00:19:26,850 --> 00:19:30,185 as you slowly tilt your tea pot, 372 00:19:30,185 --> 00:19:33,314 come into Triangle Pose. 373 00:19:34,440 --> 00:19:39,120 Strong connection from the crown of the head 374 00:19:39,120 --> 00:19:42,300 to the tailbone here, hugging the low ribs into the body, 375 00:19:42,300 --> 00:19:44,550 keeping the neck nice and long. 376 00:19:44,550 --> 00:19:45,636 You got it. 377 00:19:45,636 --> 00:19:48,970 Inhale in, maybe lift the right fingertips a little higher. 378 00:19:49,920 --> 00:19:52,969 And then exhale, slowly bend that front knee 379 00:19:52,969 --> 00:19:54,900 and we'll come back to our lunge. 380 00:19:54,900 --> 00:19:56,460 Great work, inhale. 381 00:19:56,460 --> 00:19:59,000 Look forward, open the chest. 382 00:19:59,000 --> 00:20:02,940 Exhale, rock the back foot up to meet the front. 383 00:20:02,940 --> 00:20:05,370 Inhale, halfway lift. 384 00:20:05,370 --> 00:20:08,544 Exhale to soften and fold. 385 00:20:08,544 --> 00:20:09,780 Hands to the waistline, 386 00:20:09,780 --> 00:20:12,240 bend your knees, root to rise here. 387 00:20:12,240 --> 00:20:14,070 Draw the elbows back and together 388 00:20:14,070 --> 00:20:17,733 as you slowly stand back up, Mountain Pose. 389 00:20:18,960 --> 00:20:22,560 We're in kind of a superhero shape here. 390 00:20:22,560 --> 00:20:24,990 You know, if you don't have time for a full practice, 391 00:20:24,990 --> 00:20:28,290 remember you can come into these different shapes, 392 00:20:28,290 --> 00:20:30,556 tune into your breath 393 00:20:31,911 --> 00:20:34,937 and perhaps shift 394 00:20:36,420 --> 00:20:40,896 your own physical state, 395 00:20:42,247 --> 00:20:44,964 your emotional state. 396 00:20:48,612 --> 00:20:50,518 Shifting 397 00:20:53,900 --> 00:20:57,209 to a place that feels true 398 00:20:57,209 --> 00:20:59,866 and centered for the day. 399 00:21:01,650 --> 00:21:03,570 Alright, so you probably saw this coming, 400 00:21:03,570 --> 00:21:04,403 but we're gonna end 401 00:21:04,403 --> 00:21:06,900 with the little Knocking on Heaven's Door. 402 00:21:06,900 --> 00:21:09,630 I finally realized like the reason I love this so much, 403 00:21:09,630 --> 00:21:11,070 well there's so many reasons why I like this, 404 00:21:11,070 --> 00:21:14,676 but this came from 405 00:21:16,081 --> 00:21:17,910 my practice as a younger person. 406 00:21:17,910 --> 00:21:21,510 And you also see this similar to squats. 407 00:21:21,510 --> 00:21:24,780 You see this in so many different modalities 408 00:21:24,780 --> 00:21:26,730 and from different origins 409 00:21:26,730 --> 00:21:30,660 of both physical movement practice and spiritual practice. 410 00:21:30,660 --> 00:21:34,350 So let's do it y'all. 411 00:21:34,350 --> 00:21:36,630 We're gonna bring the feet wide. 412 00:21:36,630 --> 00:21:38,820 I'm gonna demonstrate if this is new for you. 413 00:21:38,820 --> 00:21:40,470 You're just gonna start to allow 414 00:21:40,470 --> 00:21:45,470 the arms to be heavy like heavy noodles. 415 00:21:46,830 --> 00:21:50,880 It's not a good image and rocking left to right here. 416 00:21:50,880 --> 00:21:52,410 You're gonna allow the heels to come up, 417 00:21:52,410 --> 00:21:55,200 kind of massaging the balls of the feet. 418 00:21:55,200 --> 00:21:57,693 Try to stay nice and tall through the spine. 419 00:21:58,560 --> 00:22:00,030 And just when you wanna give up, 420 00:22:00,030 --> 00:22:03,000 like, "Okay, I'm done," stay with it. 421 00:22:03,000 --> 00:22:04,286 Here we go. 422 00:22:05,790 --> 00:22:08,771 Find a nice, steady pace. 423 00:22:08,771 --> 00:22:11,490 Whatever you're celebrating today, 424 00:22:11,490 --> 00:22:13,920 again, I'm with you. 425 00:22:13,920 --> 00:22:18,480 I'm often noticing that especially lately, 426 00:22:18,480 --> 00:22:22,320 I'm so busy that I forget 427 00:22:22,320 --> 00:22:26,700 to celebrate my own personal growth. 428 00:22:26,700 --> 00:22:29,760 Keep moving, keep moving, smack your booty too 429 00:22:29,760 --> 00:22:32,073 if you can, at least once, maybe 10 times. 430 00:22:32,910 --> 00:22:35,796 I've been too busy to celebrate my own growth. 431 00:22:36,750 --> 00:22:41,958 I need to remember it's okay to celebrate the wins. 432 00:22:44,130 --> 00:22:49,130 Remember to celebrate your body every day, your breath. 433 00:22:50,160 --> 00:22:55,035 And as we slowly begin to drop the tempo 434 00:22:55,035 --> 00:22:57,245 and come back to center, 435 00:22:57,245 --> 00:22:59,580 I just want to let you guys know 436 00:22:59,580 --> 00:23:02,820 that I celebrate you. 437 00:23:02,820 --> 00:23:07,390 I celebrate us and this incredible 438 00:23:07,390 --> 00:23:08,850 practice that we share 439 00:23:08,850 --> 00:23:12,720 and in this huge international community 440 00:23:12,720 --> 00:23:16,410 that we have cultivated together. 441 00:23:16,410 --> 00:23:19,470 So that was the inspiration for this practice. 442 00:23:19,470 --> 00:23:24,470 I hope it did your body good and your sweet heart as well. 443 00:23:25,710 --> 00:23:26,850 Bring your feet together. 444 00:23:26,850 --> 00:23:30,594 Bonus points if you don't look down, the ground is there. 445 00:23:30,594 --> 00:23:32,825 See feelingly. 446 00:23:34,126 --> 00:23:36,886 We'll draw the hands together at the heart. 447 00:23:39,570 --> 00:23:41,387 Let's take a deep breath in. 448 00:23:42,750 --> 00:23:45,810 And as you exhale, just find a gentle reverent bow. 449 00:23:45,810 --> 00:23:49,193 Again, bowing in towards oneself. 450 00:23:50,970 --> 00:23:54,330 This practice is really about connecting 451 00:23:54,330 --> 00:23:56,795 to the feeling of honoring one's self. 452 00:23:58,440 --> 00:24:02,160 I know it's hard and I know we wanna care 453 00:24:02,160 --> 00:24:05,970 for so people and honor them properly, 454 00:24:05,970 --> 00:24:10,533 particularly those who may not get their dues. 455 00:24:11,790 --> 00:24:14,879 But remember, by learning to honor yourself, 456 00:24:14,879 --> 00:24:18,300 you're only better equipping yourself to 457 00:24:18,300 --> 00:24:21,100 properly honor your neighbor 458 00:24:22,164 --> 00:24:25,657 or a stranger or an old friend. 459 00:24:27,270 --> 00:24:29,940 I consider you all my old friends. 460 00:24:29,940 --> 00:24:33,054 I just do. Thank you for being here. 461 00:24:34,740 --> 00:24:38,240 One final inhale, lots of love in. 462 00:24:39,664 --> 00:24:43,349 And exhale, lots of love out. 463 00:24:43,349 --> 00:24:45,060 Release the hands, 464 00:24:45,060 --> 00:24:48,559 relax your shoulders and open your eyes. 465 00:24:50,262 --> 00:24:54,284 (upbeat music)