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- Hello, everyone,
welcome to Yoga With Adriene.

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I'm Adriene and that's
Benji there behind me.

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And today, we have a 20 minute
intermediate power yoga flow.

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Say that (chuckles) 
five times fast.

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Hop into something
comfy and let's get started.

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(upbeat music)

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Alright, let's jump right in.

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We're going to start
standing at the top of the mat.

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Feet hip width
apart or flush together.

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Your choice, just nice
conscious footing here,

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and stand up nice and tall.

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And just draw your hands to
your belly and your heart here.

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One hand on the belly,
one hand on the heart.

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Close your eyes
or soften your gaze,

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and let's take just
a moment to tune in.

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So we'll begin to
draw our attention

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to the soles of the feet.

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Letting go of the day thus far,

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giving yourself the
next 20 minutes to explore,

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to meet your appropriate edge.

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And ultimately, I see this
as an opportunity to play.

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Spread your awareness

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throughout all four
corners of your feet.

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Maybe lifting the
toes for a moment

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to ground through all
four corners of the feet.

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And then continue
to make your way up.

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Just kind of scanning the body,

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drawing up through the arches,

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past the ankles.

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And get taller through the spine

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as you continue to
travel up through the kneecaps,

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lifting, toning
the quads slightly.

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Nice neutral pelvis here.

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Just nice and
easy as you lift up

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through the belly
and low back, mid back.

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Heart lifts.

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Chin lifts slightly.

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And crown of the head reaches up

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beyond the ceiling,
beyond the sky.

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So now we are in our bodies

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or working our way
to this embodiment,

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this feeling of
energy in the whole body.

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Now take a deep breath in here.

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And as you exhale, you're
going to drop your fingertips

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down to come up.

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On your next inhale,
reach for the sky.

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You can open the eyes,
and exhale, Forward Fold.

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Bend your knees,
take it all the way down.

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Inhale, halfway lift,

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sliding the palms to the shins

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as you lengthen
through the crown of the head.

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And then exhale,
fold it all the way down.

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Now take a couple breaths
here with the knees bent.

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You can grab
onto the heels here.

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You can clasp opposite
elbow either behind the calves

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coming into a deeper fold,
or this is our first fold,

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so maybe you just
keep it nice and easy

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in front of the shins.

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If you changed your mind,

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you want to go
feet hip width apart

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when they're flush together,
go ahead and make adjustments,

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and just kind of know that
you can make those adjustments

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throughout the practice,
listening to your body,

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and allowing the breath,
of course, to lead the way.

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If you're in a bind, inhale in,
exhale, release the arms.

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In a bind, meaning with
your arms, not in life.

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Although maybe this
will help with that too.

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We're gonna inhale,
halfway lift again,

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palms on the shins,
deep breath in, long neck.

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And exhale, fold.

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Good, keep the knees
bent here as we root to rise.

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So connect to your core.

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Keep the knees bent as
you spread the fingertips,

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reach towards the sky.

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Arms are in a V shape
here as you lift, lift, lift.

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And then exhale, hands
come back down to the heart,

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Mountain Pose.

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This time, 
we're gonna inhale,

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fingertips go down to come up,

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but we're going
to bend the knees,

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and go all the way
down to kiss the earth.

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Alright, so here we go.

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One big breath, one movement.

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Inhale,
fingertips kiss the earth.

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We bend the knees, we reach
down to come all the way up.

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Big stretch, reach for the sky.

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And exhale, Forward Fold.

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Nice, inhale, halfway lift,
palms on the shins.

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Exhale, soften, and fold.

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Step one foot back,
then the other.

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Take a look at your hands,
spread them nice and wide.

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Heels are
reaching back, Plank Pose.

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We're on the toes.

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We're lifting up
through the belly.

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So navel's drawing up and in,

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engaging those
transverse abdominis.

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Neck is so long.

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We're tucking the chin slightly,
crown of the head forward.

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Great, inhale in here.

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Exhale, lower to the belly.

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Inhale, Cobra. 
Big stretch, big breath.

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Exhale, soften, and fold.

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Curl the toes under, inhale in.

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Exhale, press up,
power up to Plank,

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and then send the hips up
high and back when you're ready,

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Downward Facing Dog.

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Good. Now keep the core
engaged here in the first Dog,

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send weight towards the
lower half of the body.

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Upper arm bones
rotate out, deep breath in,

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long breath out.

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On your next inhale,

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lift the right leg up
high towards the sky.

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On the exhale, shift
it forward, knee to nose.

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Inhale, lift it up.

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Exhale, shift it forward,
knee to nose.

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Inhale, lift it up.

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Exhale, shift it forward,
knee to nose.

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And this time, you're
just going to draw a line

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from elbow to
elbow with your knee.

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Drawing a line, just
welcoming a little heat here

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for three, two, and one.

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On the one, step the
right foot all the way up.

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We're gonna lift
up into a high lunge.

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Sweep the fingertips 
forward, up and back.

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Now take it easy here to start.

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You can bring the
hands behind the head,

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interlace the fingertips,
soft bend in the back knee.

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Make sure you're not
gripping in the face,

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in the jaw or the forehead,
front knee over front ankle.

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Alright, now
we're going to pulse.

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Inhale in, hands can be on
the waistline or behind the head.

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Inhale in,
exhale slow and steady.

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Drop the back knee
down and lift it up.

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Inhale to lower, exhale to lift.

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Every time you're lifting,

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you're drawing the
navel in to meet the spine.

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We're here for three.

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Skin of the face is soft, two,

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and one, good.

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Let's pivot on the back foot.

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Open out to Warrior II.

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Front knee over front ankle,
spine is stacked here.

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Just take a second
to observe, breathe.

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And then inhale,
keep the front knee bent

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as you reach the
right fingertips

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all the way up and back,
Peaceful Warrior.

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Then draw the
navel into the spine,

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bring your right hand to the
inner arch of your right foot.

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Front knee stays bent.

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As you spiral the heart open,

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send the left fingertips towards
the front edge of your mat.

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Extended Side Angle.

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Breathe in here.

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Breathe out.

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Breathe in.

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And exhale to come
back to your lunge.

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Nice runner's lunge.

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Back knee's lifted here,
inhale in deeply.

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And exhale to plant the palms,
step the right foot back.

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Inhale in, Plank Pose.

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Exhale, slowly lower
all the way to the belly

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or Chaturanga to
Upward Facing Dog.

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Inhale on Up Dog or Cobra.

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And exhale to 
soften and release,

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pressing your way
through Plank Pose,

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and then sending the
hips up high and back,

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Downward Facing Dog.

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Again, keep the
core engaged here.

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Sending weight into the
lower half of the body.

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Hugging the low ribs in.

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On your next breath in, inhale,
lift the left leg up high.

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Exhale, shift it forward,
knee to nose.

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Inhale, drop the right ankle

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as you lift the
left leg up high,

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and exhale, knee to nose.

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Slow and with control,
inhale, lift,

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and exhale, draw it in.

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Stay here, here we go.

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Drawing a line from
left elbow to right elbow.

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You got this for three,

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for two, welcome the heat.

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And one, step the
left foot all the way up.

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Beautiful, find your footing,
lift the heart.

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From center, we rise up.

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Hands behind the back of 
the head, fingertips interlaced,

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or hands on the waistline.

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Alright, just find
center here first.

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Nice and easy,

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feeling that stretch in the
front of the right hip crease,

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pulling the left
hip crease back.

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And inhale in.

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Exhale, relax the shoulders.

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And let's start to pulse,
inhale to lower.

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Exhale to lift.

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Inhale to lower, exhale to lift.

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Find a little rhythm
with your breath here,

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and keep it nice
and slow in control.

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Front knee is tracking
over the first two toes there.

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Really paying
attention to my hips,

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where they are in space,
their orientation.

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We're here for three.

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We're here for two, you got it.

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And one, beautiful.

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Bring that back
foot to the ground.

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Open up Warrior II to the right.

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Pull the pinkies back.

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Stacking head over heart,
heart over pelvis.

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Nice wide stance, breathe.

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Keep the front knee bent.

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Inhale, left fingertips up high,

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and then all the way back.

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Feel that big stretch and
length through the left waist.

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Right inner thigh's engaged.

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Inhale in here.

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Exhale, navel draws in.

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We're going to slowly
bring the left fingertips

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to the left arch.

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Right fingertips
reach all the way up

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beyond the crown of the head,
Extended Side Angle.

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Spiral your heart
up towards the sky.

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Breathe.

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Good, inhale in here.

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Exhale, bring it
back to your lunge.

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Frame the left foot,
plant the palms.

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Step the left toes back and
take a little vinyasa here.

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Belly to Cobra,
Chaturanga to Upward Facing Dog,

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and we'll join together
in Downward Facing Dog.

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Take a deep breath in there.

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Take a long breath out here,

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here in the present moment.

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Beautiful.
Slowly lower to the knees.

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Draw the hands
underneath the shoulders.

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We're gonna press
into the tops of the feet,

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and you're going to
kick the right toes

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all the way up towards the sky.

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Right knee stays bent.

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Feel free to peek at
me if you need a demo.

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Left fingertips reach forward.

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Breathe in, breathe out,

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connect to your core as
you grab your right toes

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with your left hand.

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And then we're going to
start to use the breath

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to expand this posture.

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So inhale, find length
in the crown of the head.

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Send the sternum forward as
you kick the right toes back.

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Press away from the earth
with your foundation, breathe.

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And then slow and with control,

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send it all the way back out.

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Reach forward, kick back,
and then release back to table.

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Second side, here we go.

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Inhale to extend.

252
00:12:13,560 --> 00:12:15,072
Exhale to bend.

253
00:12:15,072 --> 00:12:17,520
Grab the left toes.

254
00:12:17,520 --> 00:12:21,840
Inhale to expand in
the posture, breathe.

255
00:12:21,840 --> 00:12:25,033
And exhale to just
reinforce that core engagement.

256
00:12:28,620 --> 00:12:30,900
Kick, kick, kick,
lengthen through the sternum.

257
00:12:30,900 --> 00:12:33,783
Keep the skin of
the forehead relaxed.

258
00:12:34,620 --> 00:12:38,010
And slowly release, reach
the right fingertips forward.

259
00:12:38,010 --> 00:12:40,290
Kick the left toes back,

260
00:12:40,290 --> 00:12:44,580
and slow and with control,
back to all fours.

261
00:12:44,580 --> 00:12:46,890
Walk the hands forward,
curl the toes under.

262
00:12:46,890 --> 00:12:49,800
Send it up and back,
Downward Facing Dog.

263
00:12:49,800 --> 00:12:53,261
Take three breaths here
to find what feels good.

264
00:13:04,131 --> 00:13:05,220
Bend the knees.

265
00:13:05,220 --> 00:13:06,720
Inhale, look forward.

266
00:13:06,720 --> 00:13:09,930
Exhale, make your way to
the top, maybe a hop today.

267
00:13:09,930 --> 00:13:13,740
As you inhale, halfway lift,
nice flat back position.

268
00:13:13,740 --> 00:13:16,113
As you exhale, Forward Fold.

269
00:13:16,113 --> 00:13:18,120
Root to rise here,
bend the knees,

270
00:13:18,120 --> 00:13:21,090
send the fingertips all
the way up towards the sky,

271
00:13:21,090 --> 00:13:22,517
arms in a flying V here.

272
00:13:22,517 --> 00:13:26,350
Big breath, big stretch, maybe
a slight backbend here today.

273
00:13:26,350 --> 00:13:28,683
And then exhale, hands to heart.

274
00:13:29,550 --> 00:13:31,107
Inhale in deeply.

275
00:13:32,040 --> 00:13:35,004
Exhale, let go of
any stagnant energy.

276
00:13:35,004 --> 00:13:37,593
Relax your shoulders, release.

277
00:13:39,120 --> 00:13:41,400
Fingertips go down, 
all the way down to come up.

278
00:13:41,400 --> 00:13:43,230
Here we go, inhale, down.

279
00:13:43,230 --> 00:13:44,910
They sweep the earth,

280
00:13:44,910 --> 00:13:47,550
reaching all the way
up towards the ceiling.

281
00:13:47,550 --> 00:13:51,273
Good, and then exhale all
the way down, Forward Fold.

282
00:13:52,530 --> 00:13:57,060
Diving in, inhale, halfway lift,
lengthen through the neck.

283
00:13:57,060 --> 00:13:59,223
Exhale to soften and fold.

284
00:14:00,480 --> 00:14:02,126
Bend the knees, plant the palms.

285
00:14:02,126 --> 00:14:05,190
This time, you might
hop it back, Plank Pose,

286
00:14:05,190 --> 00:14:07,530
or step-step's great too.

287
00:14:07,530 --> 00:14:08,370
Great, from here,

288
00:14:08,370 --> 00:14:12,450
we're gonna turn onto the
outer edge of the right foot,

289
00:14:12,450 --> 00:14:15,510
inner arch of the left
foot for a side Plank.

290
00:14:15,510 --> 00:14:16,843
So we have options here,

291
00:14:16,843 --> 00:14:19,440
but we're going to start
by tick tocking to the right.

292
00:14:19,440 --> 00:14:20,700
Lifting the right hips up,

293
00:14:20,700 --> 00:14:22,343
and then drawing the left hand

294
00:14:22,343 --> 00:14:24,270
all the way up towards the sky.

295
00:14:24,270 --> 00:14:26,970
You can stay here
or stack the feet,

296
00:14:26,970 --> 00:14:28,503
lifting up from the hips.

297
00:14:29,550 --> 00:14:31,170
Lengthening through the crown.

298
00:14:31,170 --> 00:14:34,394
Other option to lift
the top leg, breathe.

299
00:14:38,700 --> 00:14:42,060
And from center, slowly
coming back through Plank,

300
00:14:42,060 --> 00:14:43,923
and taking it to the other side.

301
00:14:45,540 --> 00:14:47,017
Follow your breath.

302
00:14:48,180 --> 00:14:53,520
Lifting from that left,
side waist, that left oblique.

303
00:14:53,520 --> 00:14:55,020
Maybe we stack the feet.

304
00:14:55,020 --> 00:14:57,123
Maybe we lift the top leg.

305
00:14:58,500 --> 00:15:00,684
Staying engaged
through the core.

306
00:15:02,190 --> 00:15:03,323
Good, inhale in.

307
00:15:03,323 --> 00:15:06,090
Use your exhale to
guide it back to Plank,

308
00:15:06,090 --> 00:15:09,510
and take a vinyasa here,
belly to Cobra.

309
00:15:09,510 --> 00:15:12,573
Chaturanga to Up Dog,
follow your breath.

310
00:15:14,490 --> 00:15:15,543
Mmm.

311
00:15:17,490 --> 00:15:20,943
And let's join together
in Downward Facing Dog.

312
00:15:24,750 --> 00:15:28,053
When you get there,
inhale lots of love in.

313
00:15:29,558 --> 00:15:31,833
And exhale lots of love out.

314
00:15:32,880 --> 00:15:35,010
Inhale, lift the
right leg up high.

315
00:15:35,010 --> 00:15:35,970
You're gonna bend the right knee

316
00:15:35,970 --> 00:15:39,030
and stack the hips here
as you open, open, open up

317
00:15:39,030 --> 00:15:40,473
through the right side body.

318
00:15:41,430 --> 00:15:42,780
Inhale in here.

319
00:15:42,780 --> 00:15:44,755
Exhale, shift right
knee to right elbow.

320
00:15:44,755 --> 00:15:47,850
Come forward,
upper body's in Plank.

321
00:15:47,850 --> 00:15:51,840
Good, inhale all the way
back up to that open Down Dog.

322
00:15:51,840 --> 00:15:54,634
And exhale, 
right knee to right elbow.

323
00:15:55,560 --> 00:15:57,750
Inhale, open up, stack the hips.

324
00:15:57,750 --> 00:16:00,393
Last time, knee to elbow.

325
00:16:01,380 --> 00:16:03,840
Good, then step the
right foot all the way up.

326
00:16:03,840 --> 00:16:05,280
Pivot on the back foot.

327
00:16:05,280 --> 00:16:07,227
All the way to
Warrior II, here we go.

328
00:16:07,227 --> 00:16:09,390
Inhale, we rise up.

329
00:16:09,390 --> 00:16:10,904
This time,
straighten the front leg

330
00:16:10,904 --> 00:16:13,668
as you reach the right fingertips
all the way up and back,

331
00:16:13,668 --> 00:16:15,540
a Reverse Triangle.

332
00:16:15,540 --> 00:16:17,520
And then we're going
to bend the front knee,

333
00:16:17,520 --> 00:16:20,940
kind of flow through all
the way back to your lunge.

334
00:16:20,940 --> 00:16:23,790
Left hand on the earth,
back foot pivots.

335
00:16:23,790 --> 00:16:25,020
Big twist here

336
00:16:25,020 --> 00:16:27,513
as you reach the right
arm up towards the sky.

337
00:16:28,440 --> 00:16:31,230
Good, inhale in, open the chest.

338
00:16:31,230 --> 00:16:33,420
Exhale, come back to the lunge.

339
00:16:33,420 --> 00:16:37,022
Plant the palms, 
step it back to Plank, vinyasa.

340
00:16:39,120 --> 00:16:41,043
Moving with your breath.

341
00:16:44,280 --> 00:16:48,124
Joining together in
Downward Facing Dog.

342
00:16:52,230 --> 00:16:54,576
When you're ready, inhale,
lift the left leg up high.

343
00:16:54,576 --> 00:16:57,870
Exhale, bend that left
knee and stack the hips.

344
00:16:57,870 --> 00:16:59,550
Press into both palms evenly,

345
00:16:59,550 --> 00:17:02,763
and draw your low ribs
closer into your body.

346
00:17:03,840 --> 00:17:05,067
Here we go, inhale in.

347
00:17:05,067 --> 00:17:08,340
Exhale, left knee to left elbow.

348
00:17:08,340 --> 00:17:11,460
Kick it back up, stack the hips.

349
00:17:11,460 --> 00:17:14,058
Good, exhale, shift it forward,

350
00:17:15,300 --> 00:17:17,490
and all the way back.

351
00:17:17,490 --> 00:17:18,613
And one more time,

352
00:17:18,613 --> 00:17:21,540
shift it forward,
left knee to left elbow,

353
00:17:21,540 --> 00:17:23,640
and then step it all the way up.

354
00:17:23,640 --> 00:17:25,410
Pivot on the back foot.

355
00:17:25,410 --> 00:17:28,953
One fluid movement here
with the breath, Warrior II.

356
00:17:30,990 --> 00:17:32,670
Relax the shoulders.

357
00:17:32,670 --> 00:17:33,750
Straighten the front leg.

358
00:17:33,750 --> 00:17:35,864
One fluid movement here,
Reverse Triangle.

359
00:17:35,864 --> 00:17:38,550
Reach the left hand back.

360
00:17:38,550 --> 00:17:41,130
Navel draws in, 
we come all the way through.

361
00:17:41,130 --> 00:17:43,703
Bend the front knee,
coming into a twist.

362
00:17:43,703 --> 00:17:46,470
Right hand to the earth,
left hand to the sky.

363
00:17:46,470 --> 00:17:48,933
Pull the left hip
crease back, open your heart.

364
00:17:49,890 --> 00:17:53,670
Good and then slowly
bring it all the way back down.

365
00:17:53,670 --> 00:17:57,123
Plant the palms, 
step the left foot back, vinyasa.

366
00:17:58,710 --> 00:18:01,173
Flowing through a little diddy,

367
00:18:02,310 --> 00:18:04,973
letting your
breath lead the way.

368
00:18:07,800 --> 00:18:09,630
Let's join together.

369
00:18:09,630 --> 00:18:13,470
Downward Facing Dog for
just one breath cycle here.

370
00:18:13,470 --> 00:18:16,017
Deeply inhale through the nose,

371
00:18:17,250 --> 00:18:20,000
and exhale out through
the nose or the mouth.

372
00:18:21,510 --> 00:18:24,360
Good, bend the knees,
inhale to look forward.

373
00:18:24,360 --> 00:18:26,343
Exhale, make
your way to the top.

374
00:18:27,480 --> 00:18:29,820
Inhale, halfway lift.

375
00:18:29,820 --> 00:18:32,280
Exhale to soften and fold.

376
00:18:32,280 --> 00:18:34,736
Root to rise.
Inhale, spread the fingertips.

377
00:18:34,736 --> 00:18:38,010
Lots of energy here as
you reach towards the sky.

378
00:18:38,010 --> 00:18:41,190
Stand up nice and tall,
maybe a slight backbend here.

379
00:18:41,190 --> 00:18:45,360
And then when you're ready,
bring it back home.

380
00:18:45,360 --> 00:18:49,397
Hands together in prayer.

381
00:18:50,820 --> 00:18:53,620
Take a second, notice how
you feel, observe your breath.

382
00:18:54,480 --> 00:18:56,430
And then without looking down,

383
00:18:56,430 --> 00:18:58,012
bring your 
feet together, really together.

384
00:18:58,012 --> 00:18:59,910
So we have all these patterns.

385
00:18:59,910 --> 00:19:02,184
You might feel like you
were standing close together,

386
00:19:02,184 --> 00:19:07,200
but really squeeze so
you feel this zipping up

387
00:19:07,200 --> 00:19:09,952
from the feet all
the way to the pelvis.

388
00:19:10,890 --> 00:19:13,233
And once you
feel that sensation,

389
00:19:14,190 --> 00:19:16,467
we're gonna bring the
fingertips down to come up.

390
00:19:16,467 --> 00:19:17,940
Big inhale, here we go.

391
00:19:17,940 --> 00:19:21,303
Bend the knees, inhale,
reach for the sky, like a wave.

392
00:19:22,200 --> 00:19:24,963
Exhale, float it down,
excuse me.

393
00:19:26,400 --> 00:19:29,040
Inhale, halfway lift.

394
00:19:29,040 --> 00:19:31,650
Exhale, soften and fold.

395
00:19:31,650 --> 00:19:34,685
Bend the knees, drop the
hips back, fingertips forward.

396
00:19:34,685 --> 00:19:39,031
Utkatasan, really
bring it nice and low.

397
00:19:40,620 --> 00:19:43,410
Breathe here,
spread the fingertips.

398
00:19:43,410 --> 00:19:46,290
You might lift the toes
and then place them down.

399
00:19:46,290 --> 00:19:49,500
Engage through the core,
navel draws in and up,

400
00:19:49,500 --> 00:19:51,360
lifting from the pelvic floor.

401
00:19:51,360 --> 00:19:54,063
Hugging those low
ribs in towards the body.

402
00:19:54,900 --> 00:19:57,570
Good, inhale in here,
listen carefully.

403
00:19:57,570 --> 00:20:01,050
You're gonna slowly
begin to lift the heels,

404
00:20:01,050 --> 00:20:05,490
bend the knees out at a V
and come into a low squat.

405
00:20:05,490 --> 00:20:08,220
Fingertips are reaching up high.

406
00:20:08,220 --> 00:20:10,923
Inhale in deeply,
press into the heels.

407
00:20:10,923 --> 00:20:12,787
We're gonna go
back to Utkatasan.

408
00:20:12,787 --> 00:20:16,590
This is challenging, 
but lift from the pelvic floor.

409
00:20:16,590 --> 00:20:19,950
Find that Mula Bandha,
come back to Utkatasan.

410
00:20:19,950 --> 00:20:21,930
Good, just one more time

411
00:20:21,930 --> 00:20:23,610
in case we were confused
the first time, here we go.

412
00:20:23,610 --> 00:20:27,210
Inhale in and exhale,
navel draws in,

413
00:20:27,210 --> 00:20:31,950
heels lift, knees to
each corner of the mat.

414
00:20:31,950 --> 00:20:33,330
You can always
bring the fingertips down

415
00:20:33,330 --> 00:20:35,430
if you need a little support,

416
00:20:35,430 --> 00:20:37,650
and back up to Utkatasan, in we,

417
00:20:37,650 --> 00:20:39,437
in three, two, one, here we go.

418
00:20:39,437 --> 00:20:40,746
Lifting up
through the pelvic floor.

419
00:20:40,746 --> 00:20:42,813
Try to keep it
slow and in control.

420
00:20:43,650 --> 00:20:48,780
Beautiful, then inhale in,
exhale, Forward Fold.

421
00:20:48,780 --> 00:20:53,703
Let it all go, 
shake the head yes and no.

422
00:20:54,570 --> 00:20:58,650
Inhale, halfway lift,
exhale to release,

423
00:20:58,650 --> 00:21:02,564
and come all the way
to a comfortable seat.

424
00:21:04,320 --> 00:21:07,746
Cross the ankles,
sit up nice and tall.

425
00:21:11,040 --> 00:21:13,169
Come into Sukhasana.

426
00:21:15,210 --> 00:21:17,390
Relax the shoulders.

427
00:21:18,360 --> 00:21:20,692
And just notice how you feel.

428
00:21:22,020 --> 00:21:24,001
From here, I'm going
to give you an option

429
00:21:24,001 --> 00:21:26,254
on how to end the practice,

430
00:21:26,254 --> 00:21:27,930
or rather I'm going to allow you

431
00:21:27,930 --> 00:21:32,930
to choose your own
adventure here as a closing.

432
00:21:34,650 --> 00:21:35,940
Of course, I'll offer options.

433
00:21:35,940 --> 00:21:38,332
So I'm gonna suggest 
coming onto the back,

434
00:21:38,332 --> 00:21:40,462
but you could stay here
if you're capturing a moment

435
00:21:40,462 --> 00:21:43,863
of stillness and meditation,
you might stay here,

436
00:21:45,150 --> 00:21:47,280
end your practice here today.

437
00:21:47,280 --> 00:21:48,673
Otherwise, 
we'll come onto the back.

438
00:21:48,673 --> 00:21:53,143
I'm gonna grab my block,
it's actually my new block.

439
00:21:54,720 --> 00:21:56,310
My Manduka With Adriene block,

440
00:21:56,310 --> 00:21:58,080
and I'm going to
use it as a pillow

441
00:21:58,080 --> 00:22:01,860
for a little massage to close.

442
00:22:01,860 --> 00:22:03,150
So if you have a block,
you could use that.

443
00:22:03,150 --> 00:22:04,596
If you have a
blanket or a bolster,

444
00:22:04,596 --> 00:22:07,140
you could roll it
up under the knees.

445
00:22:07,140 --> 00:22:10,140
I know that you have a
practice of your very own,

446
00:22:10,140 --> 00:22:11,970
so you can choose here.

447
00:22:11,970 --> 00:22:14,433
Maybe taking a spinal twist,

448
00:22:15,990 --> 00:22:18,183
hugging the
knees into the chest,

449
00:22:19,650 --> 00:22:22,050
just taking the
last couple beats here

450
00:22:22,050 --> 00:22:24,134
to find what feels good.

451
00:22:28,470 --> 00:22:30,976
Maybe closing your eyes,

452
00:22:32,820 --> 00:22:35,597
slowing down
your breath pattern.

453
00:22:39,390 --> 00:22:43,320
A little goes a long way,
so way to show up today.

454
00:22:43,320 --> 00:22:47,201
It's an honor and a
pleasure to practice with you.

455
00:22:50,790 --> 00:22:54,420
We'll start to say goodbye here,

456
00:22:54,420 --> 00:22:58,860
but if you're feeling like
you have the time and the space

457
00:22:58,860 --> 00:23:02,823
to be in stillness for a little
bit longer, I recommend it.

458
00:23:03,990 --> 00:23:06,840
Thank you again for
sharing your practice with me.

459
00:23:06,840 --> 00:23:08,405
Namaste.

460
00:23:11,094 --> 00:23:14,895
(upbeat music)