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- Oh hello there!

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Welcome to Yoga With
Adriene or welcome back.

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I'm Adriene, that's Benji
and today we have a lovely

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practice for lymphatic flow.

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So hop it to something
comfy and let's get started.

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(upbeat music)

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Alright, here we go.

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Come on down to the ground.

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We're gonna begin
lying down on our backs.

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Thank you so much for
taking this time for yourself,

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spending it with me and, 
of course, with dear Benji here.

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When you come 
on down to the ground,

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go ahead and let 
your legs stretch out.

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We're just gonna take 
the arms up and overhead

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and take a big full body
stretch here to start.

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Start to bring your awareness,
your attention to your breath

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and you can even 
close your eyes here

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as you start to 
move the feet a little,

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maybe pointing and 
flexing the feet.

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And maybe spreading 
the fingertips wide

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and then closing them.

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Moving the ankles
perhaps and the wrists.

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And then take a deep breath
in here, big full body stretch.

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And as you exhale, we're gonna
bring the arms back in as we

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slowly hug the right knee,
just the right knee

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all the way up 
towards the chest.

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Now you can just bring your
awareness to your lower back

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here, make any adjustments 
here so that you're

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comfortable and then slightly
bring a connection to your core.

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So we're not 
just soft in the belly

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but there's a little 
engagement there.

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Then we're gonna flex the
left foot and actively bend the

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elbows to squeeze the right
knee in towards your chest.

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So you feel this kind of
massage, this compression in

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the front of the
right hip crease.

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And then begin to 
gently deepen your breath,

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feeling that rise and fall.

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That big, full inhalation.

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Filling the lungs with air

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and that long slow exhalation,

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letting the ribs
and the chest soften.

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Great, now from here
we're gonna bend the left knee,

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bring the left foot to the
ground and you're just gonna

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use that to kind of ground
you here as you pull your

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right knee towards
your right shoulder.

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So we're just opening up
through that hip here,

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still focusing on that 
massage or that compression

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in the right hip crease.

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Then you can stay here
particularly if you're feeling

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a little unstable, maybe
re-engage the core or there's

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an option to bring your
left hand down to the earth and

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just slowly open up through
the left hip by coming on to

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the outer edge
of your left foot.

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You're not coming into a full
reclined Cobbler's or like an

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open butterfly knee but
just a little opening here.

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Good, then inhale in,

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fill all four sides 
of the torso with air

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and then exhale, use that 
slight drawing in of the belly,

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slight drawing into 
center to come all the way

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back to center,
stretch both legs out.

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Inhale, reach up 
towards the back,

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so a big full body stretch,

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reach up towards the
top of your head,

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beyond the top of your
head actually, sorry.

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And then exhale slow and steady,
bring the arms back in

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and this time
left knee comes up.

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Nice stretch here, try to
keep the shoulders relaxed.

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Think about softening through
your sternum, your chest.

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Good and then again, finding a
little massage in the front of

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the left hip crease this time.

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And starting to activate the
right foot, the right leg,

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just feeling a little
connection to core here.

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And when you're ready, we'll
keep the left knee squeezing

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up towards the chest as
you bend the right knee,

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right foot comes to the ground

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and then slowly
begin to open it up.

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Think about bringing 
your left knee towards

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your left shoulder.

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Squeezing, feeling that gentle
compression in the front of

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the left hip crease.

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And I'm staying in kind of
a nice neutral spine here but

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just play with your pelvis,
make sure you're not feeling

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anything funky in the low back.

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Alright, stay here or option
to bring the right hand to the

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ground and just slowly
with the core engaged,

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open the right knee gently, 
it's kind of a funky one,

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to the outer edge 
of the right foot.

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Breathe, you got
to bring the breath.

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I know you can.

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Big inhalation.

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Long exhale.

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Good, relax through your
shoulders, inhale in again.

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Exhale, we draw it all back
into center on that exhale.

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Great, bring both 
feet to the ground now,

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knees bent, palms on the earth.

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Snuggle your shoulder blades
underneath your heart space

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and really feel the backs,
like the the mid-back,

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backs of the ribs,
press into the mat here.

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Curl the tailbone up so 
you feel this connection in

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your core, this imprint, 
navel to spine,

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low back flush with the mat.

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Good, keep the shoulders
relaxed here, inhale in.

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Exhale, slowly begin
to lift the hip points.

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Nice and slow massaging all
the way up through the spine.

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Keep your gaze up 
towards the sky here

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as you lift the 
chest to the chin.

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Slow and steady rising up,

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shoulders relaxed,

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gentle drawing in 
of the low ribs.

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Good, then slow and steady,
soften through the sternum,

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the chest and
begin to roll it down.

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Sometimes it helps me to close
my eyes here in these ridges

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to kind of slow down and

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feel the sensation 
through each vertebra.

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Alright, here we go again.

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Inhale in.

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Exhale, begin to 
tuck the tailbone,

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move through that imprint,

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that navel to spine
and then slowly begin to press

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into all four corners of the
feet to continue rolling

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all the way up, nice and slow.

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Take a deep breath
in at the top, your top.

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And then exhale, 
nice and slow all the way down.

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Beautiful, from here
we're gonna lift the knees up

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towards the chest and bring
the hands to the backs of the

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knees and you're just gonna
allow the weight of your

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feet to drop here 
up and then down.

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And you get to kind of give
a little pressure in the backs

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of the knees here like a
massage, like a squeeze so

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you're not pressing but just

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moving the toes up and back.

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Again, you can offer a little
squeeze behind the backs

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of the knees here.

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And we're breathing here.

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Let's continue for five,

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for four,

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three, two

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and on the one,

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we're gonna connect to
our core and start to rock and

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roll up and down
the length of the spine.

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This move is not for every body
so if you are not all about it

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just turn to one side and
use your palms to press up to a

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nice comfortable seat,
otherwise we're gonna massage

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up and down the length of the
spine and then we'll all join

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in together in all fours.

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So make your way to all fours,
spread the fingertips wide.

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Knees are underneath the hips,
wrists underneath the shoulders.

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Inhale, drop the belly, open
the chest, collarbones wide as

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you look forward, claw through
the fingertips as you draw the

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navel up, round through
the spine, tailbone draws down

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towards the backs of the knees

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as the chin draws 
in towards the chest.

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Take three more 
of those on your own

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with the sound of your breath.

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Invitation here to soften
your gaze or close your eyes.

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Beautiful, come back to
Tabletop Position here,

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press away from your yoga mat.

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On your next inhale,
send your right toes out,

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left fingertips forward.
Breathe in, find length.

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Exhale, navel draws in,

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elbow and knee come together,
chin to chest.

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Beautiful, inhale, expand.

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With the breath,
exhale, draw it in.

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Inhale, expand, reach out,
nice long neck.

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Exhale, contract, navel
draws up, draw everything in.

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And last one, inhale, expand.

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Exhale, draw it in, 
squeeze and lift.

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And release back to Table.

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Second side.

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Inhale, left toes back,
right fingertips forward.

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Expand through the 
front of the left hip crease

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and right armpit chest

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and then exhale,
squeeze and lift, draw it in.

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With the breath, 
inhale, expand.

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Lots of awareness in the
fingers and toes and exhale,

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shift it all back in.

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Inhale, expand.

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Exhale, contract.

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Inhale, full body experience
here as you reach out.

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Exhale, full body
experience as you draw it in.

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Good, and release back to Table.

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Beautiful, we're gonna 
curl the toes under here,

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just gently send the hips
back towards the heels.

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This will look and feel a
little different for everyone.

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So if you need a little more,

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you can start to 
come all the way up.

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If you need to stay on the
hands quite a bit, please do.

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Try to press into the ball
joint of your big toe here,

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sorry, your big toe mound.

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And then through 
all of your toes,

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one at a time 
just try to press down.

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It's gonna be tricky once
you get to that pinky toe.

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Then if the hands aren't out,
walk them forward.

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Keep the toes curled under.

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From your navel drawing in
and up, lift the hips up high,

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Downward Facing Dog.

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Take a deep breath in here.

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And as you exhale,

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melt your heart 
towards your knees.

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What does that mean?

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For me, that's about 
engaging the core.

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It really is about finding
that engagement so that you can

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take some of the 
weight out of the front body

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and shift it into the back body.

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Cool, then bend your knees,
inhale to look forward,

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exhale, walk, hop, float,
make your way to

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the top of the mat, 
feet hip-width apart.

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Guys are doing great.

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We're gonna grab 
opposite elbow here,

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just rock a little side to side,

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bend the knees, 
feel that meticulous attention

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and grounding in all
four corners of the feet.

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Deep breath in,
long breath out.

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And then we'll release the arms

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slow and steady, roll it up

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with a generous
bend in your knees.

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Keep the knees bent 
as long as possible

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and then slowly as
you lift the chest,

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we can straighten 
through the legs,

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lift the heart, Mountain Pose.

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On your next breath in,

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reach the arms all 
the way up to the sky.

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And exhale, bend the 
knees again, Forward Fold

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all the way back down.

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Fingertips come to the mat,
just take the left foot back,

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just the left foot.

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Slowly lower to the left knee,
interlace the fingertips,

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bring them to the 
top of the right thigh

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as you lift your chest here.

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Now pull your right hip crease
back, feel that length in the

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front of your left hip crease
and we're gonna feel the belly

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stretch here as we 
lift the chest to the chin

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and then the chin to the sky.

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Back toes can 
be curled under or

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uncurled pressing 
firmly into the mat.

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Just find a
little stability there.

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We're not sinking into the hips
here but rather we're lifting

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up to find length
through that left hip crease.

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Again, pulling the
right hip crease back.

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Good, then release.

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Fingertips come to the earth
and we're gonna pull the

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right hip crease back to
straighten the front leg.

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Flex your right toes 
towards your face.

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Big stretch here so big breath.

245
00:14:13,537 --> 00:14:15,878
And then exhale to roll through,

246
00:14:15,878 --> 00:14:18,710
try to really articulate
through that right foot.

247
00:14:19,717 --> 00:14:23,159
Come back to your nice low
lunge, lift the back heel and

248
00:14:23,159 --> 00:14:25,918
walk it all the way back up
to standing Forward Fold,

249
00:14:25,918 --> 00:14:27,690
feet hip-width apart.

250
00:14:27,690 --> 00:14:29,079
Good, this time we're gonna

251
00:14:29,079 --> 00:14:31,730
interlace the fingertips
behind the back.

252
00:14:31,730 --> 00:14:33,854
And we're gonna 
draw the knuckles

253
00:14:33,854 --> 00:14:37,590
up and away from the spine.

254
00:14:37,590 --> 00:14:39,927
You can square the wrists here,

255
00:14:39,927 --> 00:14:42,360
palms don't have 
to be flush together.

256
00:14:42,360 --> 00:14:45,785
If they are, that's great.
If not, make an adjustment.

257
00:14:46,712 --> 00:14:49,270
And we're just gonna
take a couple breaths here.

258
00:14:49,270 --> 00:14:50,693
Nice bend in the knees,

259
00:14:50,693 --> 00:14:52,919
at least a micro-bend, 
so don't lock.

260
00:14:52,919 --> 00:14:56,200
We're just gonna shrug the
shoulders a little so as if

261
00:14:56,200 --> 00:14:58,630
you were kind of 
shrugging "I don't know,"

262
00:14:58,630 --> 00:15:01,019
but in this interesting position.

263
00:15:01,019 --> 00:15:02,980
Shrugging the 
shoulders to the ears

264
00:15:02,980 --> 00:15:05,459
and then drawing them away.

265
00:15:05,459 --> 00:15:08,600
And to the ears, squeeze,
and then draw them away.

266
00:15:08,600 --> 00:15:12,159
And then just feel that
movement around the shoulder

267
00:15:13,354 --> 00:15:15,186
and the mid-back.

268
00:15:15,186 --> 00:15:16,580
Breathe.

269
00:15:17,755 --> 00:15:21,089
And then release it, 
releasing the bind,

270
00:15:21,089 --> 00:15:23,240
bringing the arms
back down to the earth.

271
00:15:23,240 --> 00:15:26,879
This time we're gonna draw 
the hands to the waistline,

272
00:15:26,879 --> 00:15:30,679
bend the knees and press into
the feet to rise up slowly.

273
00:15:33,101 --> 00:15:35,859
Rise up, feel this lift 
through the front body

274
00:15:35,859 --> 00:15:38,341
and energetic lift.

275
00:15:38,341 --> 00:15:41,200
And this grounding
through the back body.

276
00:15:42,566 --> 00:15:44,227
Allowing the body to respond to

277
00:15:44,227 --> 00:15:48,567
that energetic 
invitation here, too.

278
00:15:48,567 --> 00:15:52,082
Okay, this time
only right arm lifts up.

279
00:15:52,082 --> 00:15:54,279
And then take it
over to the left side.

280
00:15:54,279 --> 00:15:56,200
Dig into your
right heel, stretch.

281
00:15:56,200 --> 00:15:57,997
You can keep your 
left hand on your waistline

282
00:15:57,997 --> 00:16:00,464
if that feels more supportive.

283
00:16:00,464 --> 00:16:02,616
Breathe in.

284
00:16:02,616 --> 00:16:05,630
Breathe out, hug the
low ribs in just a bit.

285
00:16:05,630 --> 00:16:08,116
Press into both heels.

286
00:16:08,116 --> 00:16:09,670
And then come back to center,

287
00:16:09,670 --> 00:16:12,439
allow the right fingertips
to float down.

288
00:16:12,439 --> 00:16:15,154
Inhale, 
left fingertips reach up,

289
00:16:15,154 --> 00:16:17,519
and exhale over to the right.

290
00:16:17,519 --> 00:16:20,159
Navel draws in and up,
keep that core engagement.

291
00:16:21,428 --> 00:16:22,879
Shoulders are relaxed, again,

292
00:16:22,879 --> 00:16:25,777
right hand can come 
to the waistline here.

293
00:16:25,777 --> 00:16:28,150
Press into all four
corners of the feet.

294
00:16:28,150 --> 00:16:31,029
Press into both heels evenly.

295
00:16:31,029 --> 00:16:33,360
Big stretch here, 
big breath, inhale.

296
00:16:34,525 --> 00:16:38,600
And then exhale to come all the
way back to center, beautiful.

297
00:16:38,600 --> 00:16:40,990
Inhale, reach for the sky.

298
00:16:40,990 --> 00:16:43,659
Exhale, wiggle the fingertips
as you bend your knees

299
00:16:43,659 --> 00:16:45,189
and Forward Fold.

300
00:16:45,189 --> 00:16:48,719
Fingertips come to the mat,
step the right foot back,

301
00:16:48,719 --> 00:16:51,279
right foot back,
front knee over front ankle.

302
00:16:51,279 --> 00:16:53,008
We lower the 
right knee to the ground,

303
00:16:53,008 --> 00:16:54,432
interlace the fingertips,

304
00:16:54,432 --> 00:16:56,809
bring them to
the top of the left thigh.

305
00:16:56,809 --> 00:17:00,639
So we're not kind of
dumping all the weight in here.

306
00:17:00,639 --> 00:17:03,879
We're actively pulling up
from the pelvic floor,

307
00:17:03,879 --> 00:17:06,729
we're feeling that length in the
front of the right hip crease,

308
00:17:06,729 --> 00:17:09,160
we're pulling the left hip
crease back so there's a lot

309
00:17:09,160 --> 00:17:14,267
going on here as you lift 
your chest now to the chin

310
00:17:14,267 --> 00:17:16,000
and the chin to the sky.

311
00:17:17,400 --> 00:17:19,119
Breathe.

312
00:17:21,670 --> 00:17:23,663
Steady with your breath.

313
00:17:25,676 --> 00:17:29,279
And then slowly releasing that,
fingertips come back down

314
00:17:29,279 --> 00:17:31,414
and we shift the hips back,

315
00:17:31,414 --> 00:17:33,429
pulling the 
left hip crease back,

316
00:17:33,429 --> 00:17:36,519
flexing the left toes
toward the face here

317
00:17:36,519 --> 00:17:38,746
for one breath cycle in.

318
00:17:41,179 --> 00:17:44,880
And out, as we slowly
roll through the left foot.

319
00:17:46,644 --> 00:17:50,089
Lift the back knee,
Runner's Lunge, and here we go,

320
00:17:50,089 --> 00:17:51,720
stepping the back
foot up to meet the front.

321
00:17:51,720 --> 00:17:54,279
You can take as many
steps as you need here.

322
00:17:56,152 --> 00:17:57,759
Forward Fold at the top.

323
00:17:57,759 --> 00:18:00,680
Once again, interlacing
the fingertips behind the back.

324
00:18:00,680 --> 00:18:03,540
This time you can take
the opposite thumb on top.

325
00:18:03,540 --> 00:18:06,200
Nice bend in the knees here
as you draw the knuckles away.

326
00:18:06,200 --> 00:18:08,523
And this time, we're gonna 
draw the knuckles

327
00:18:08,523 --> 00:18:11,027
all the way up towards the sky.

328
00:18:11,027 --> 00:18:12,719
Careful not to push or press,

329
00:18:12,719 --> 00:18:15,390
use your breath 
to guide you here.

330
00:18:15,390 --> 00:18:20,034
And then, just a slow,
really small, okay, my friends,

331
00:18:20,034 --> 00:18:23,650
tick-tock of the
knuckles left to right.

332
00:18:24,987 --> 00:18:29,419
Very small drawing a line with
the knuckles left to right.

333
00:18:29,419 --> 00:18:32,000
Try to keep your hips
nice and stable, knees bent.

334
00:18:32,000 --> 00:18:34,242
So we're engaging strong
muscles of the legs

335
00:18:34,242 --> 00:18:35,719
and the glutes here.

336
00:18:36,834 --> 00:18:40,349
Sweet, and then release that,
arms come back down.

337
00:18:40,349 --> 00:18:43,519
We're gonna just refresh with 
a little halfway lift so inhale,

338
00:18:43,519 --> 00:18:47,645
lift your spine up, 
your back up halfway,

339
00:18:47,645 --> 00:18:49,079
crown of the 
head forward (chuckles).

340
00:18:49,079 --> 00:18:53,789
And then, exhale, slowly
release everything back down.

341
00:18:54,579 --> 00:18:57,254
Alright, 
fingertips come forward,

342
00:18:57,254 --> 00:18:59,960
inhale, bend the knees, 
hips come back.

343
00:18:59,960 --> 00:19:03,808
Don't hate me, Utkatasan.
We got this.

344
00:19:03,808 --> 00:19:06,260
Pressing into the heels,
sending the hips back

345
00:19:06,260 --> 00:19:08,379
like you were sitting in a chair.

346
00:19:08,379 --> 00:19:11,179
Hands can come to the waistline
if the shoulders are tight,

347
00:19:11,179 --> 00:19:13,650
otherwise fingertips 
forward and not too narrow,

348
00:19:13,650 --> 00:19:17,430
lots of space, palms facing
towards one another.

349
00:19:18,575 --> 00:19:19,779
Thumbs up, pinkies down.

350
00:19:19,779 --> 00:19:21,640
You might lift the
thumbs a little bit.

351
00:19:21,640 --> 00:19:24,120
You might sink
down a little bit lower.

352
00:19:25,183 --> 00:19:27,664
Good, now we're 
gonna inhale, rise up.

353
00:19:27,664 --> 00:19:28,759
That's with the inhale.

354
00:19:28,759 --> 00:19:31,359
Exhale, go right back to
that chair, it's like a squat.

355
00:19:32,337 --> 00:19:35,479
It's not like a squat, it is 
a squat. (laughs) Inhale, rise.

356
00:19:35,479 --> 00:19:36,779
Exhale.

357
00:19:38,115 --> 00:19:39,960
Inhale, rise.

358
00:19:39,960 --> 00:19:42,359
Navel draws in as you squat.

359
00:19:42,359 --> 00:19:45,298
Option here to inhale, rise,
keep the arms up,

360
00:19:45,298 --> 00:19:47,627
exhale, send the 
fingertips down and

361
00:19:47,627 --> 00:19:50,440
back as you sink 
back into your Chair.

362
00:19:50,440 --> 00:19:52,796
Inhale, reach up.

363
00:19:52,796 --> 00:19:55,060
Exhale, press back.

364
00:19:55,060 --> 00:19:57,455
Inhale, reach up.

365
00:19:57,455 --> 00:19:58,880
Try not to rush this here.

366
00:19:58,880 --> 00:20:02,555
Keep it nice and
slow and controlled.

367
00:20:04,243 --> 00:20:07,030
Moving with your breath.

368
00:20:07,030 --> 00:20:11,079
Now your next inhale, rise up,
come all the way up onto your

369
00:20:11,079 --> 00:20:13,529
tippy-tip-tip toes even
if it's just for a moment.

370
00:20:13,529 --> 00:20:15,689
And then lower it
down and shake it out.

371
00:20:15,689 --> 00:20:17,160
Literally, shake it out.

372
00:20:17,160 --> 00:20:20,270
Shake your hands, 
shake your feet.

373
00:20:24,087 --> 00:20:25,369
Pet Benji.

374
00:20:28,280 --> 00:20:31,039
And then come back
to feet hip-width apart.

375
00:20:31,039 --> 00:20:32,601
You can stay at 
the front of your mat,

376
00:20:32,601 --> 00:20:35,270
wherever it feels cool 
for you for this next bit.

377
00:20:35,270 --> 00:20:37,680
I'm just gonna come 
to center to demonstrate.

378
00:20:37,680 --> 00:20:40,507
So we're gonna take the right
hand and we're gonna bring it

379
00:20:40,507 --> 00:20:42,753
all the way

380
00:20:42,753 --> 00:20:46,416
to the left, 
the back of the left shoulder.

381
00:20:46,416 --> 00:20:49,000
And then you're gonna take the
left hand all the way back and

382
00:20:49,000 --> 00:20:52,041
over towards the right hip.

383
00:20:52,041 --> 00:20:55,720
Then turn to look past
your left shoulder, breathe in.

384
00:20:57,113 --> 00:20:59,520
Exhale, you're gonna 
move through center

385
00:20:59,520 --> 00:21:01,420
and just take it 
to the other side.

386
00:21:01,420 --> 00:21:05,400
So you grab your right shoulder
with your left hand,

387
00:21:05,400 --> 00:21:08,920
just allow your right hand to
come to the left side waist.

388
00:21:09,446 --> 00:21:12,200
Alright, here we go.
Come through center.

389
00:21:12,200 --> 00:21:15,130
And over to the left.

390
00:21:15,130 --> 00:21:18,100
Center, over to the right.

391
00:21:18,100 --> 00:21:21,378
Now we're just gonna start
to speed it up a little bit

392
00:21:21,378 --> 00:21:24,614
and you might just 
kind of allow your hands

393
00:21:24,614 --> 00:21:27,259
to make contact 
with your body

394
00:21:29,119 --> 00:21:30,079
here.

395
00:21:31,040 --> 00:21:34,241
And then we're
gonna start to grow this.

396
00:21:34,241 --> 00:21:38,161
So in three, two,

397
00:21:38,161 --> 00:21:40,960
one, we're gonna 
allow the arms to just

398
00:21:40,960 --> 00:21:46,146
be loose and to go 
a little bit back and forth,

399
00:21:46,146 --> 00:21:48,450
knocking on heaven's door.

400
00:21:48,450 --> 00:21:51,200
Now start to allow 
the feet to move here

401
00:21:51,200 --> 00:21:53,543
as you rock side to side.

402
00:21:53,543 --> 00:21:56,940
And you might start to connect
this with the breath pattern.

403
00:21:56,940 --> 00:22:00,092
Whatever feels good,
there's no right or wrong.

404
00:22:01,299 --> 00:22:06,196
Then we'll pick up the speed
here, bringing a little more

405
00:22:06,196 --> 00:22:09,558
rigor (chuckles) to this move

406
00:22:09,558 --> 00:22:10,864
for three,

407
00:22:11,694 --> 00:22:13,000
for two

408
00:22:13,686 --> 00:22:19,359
and on one, we slowly 
slow it down and release.

409
00:22:19,359 --> 00:22:21,628
Beautiful. If you're not 
at the top of your mat,

410
00:22:21,628 --> 00:22:23,720
go ahead and come 
to the top of the mat.

411
00:22:23,720 --> 00:22:25,870
This time we're gonna 
bring the toes together

412
00:22:25,870 --> 00:22:28,344
and heels together.

413
00:22:28,344 --> 00:22:31,440
So if you want to stay in
hip distance, that's a choice

414
00:22:31,440 --> 00:22:35,097
otherwise nice, conscious
footing with the feet together.

415
00:22:35,097 --> 00:22:38,099
Fingertips reach all the
way up as you breathe in.

416
00:22:38,099 --> 00:22:41,369
Wiggle the fingertips as you
bend the knees, Forward Fold,

417
00:22:41,369 --> 00:22:43,495
as you breathe out.

418
00:22:43,495 --> 00:22:46,827
From here,
inhale, halfway lift.

419
00:22:46,827 --> 00:22:48,240
Exhale, soften and fold.

420
00:22:48,240 --> 00:22:52,090
You're gonna step the 
left foot back, left foot back

421
00:22:52,090 --> 00:22:55,168
and this time you're gonna
pivot on the left foot.

422
00:22:55,168 --> 00:22:59,020
And then keep the right
fingertips just by the right

423
00:22:59,020 --> 00:23:02,749
ankle as you slowly open
the left fingertips up

424
00:23:02,749 --> 00:23:05,060
into a Triangle Pose.

425
00:23:05,060 --> 00:23:07,499
So we're building
Triangle from the ground up.

426
00:23:07,499 --> 00:23:10,825
Sometimes it's helpful to have
a block here to put your hand on

427
00:23:10,825 --> 00:23:14,939
but we're engaging the core
here as well so we may work to

428
00:23:14,939 --> 00:23:17,390
a point where we 
may not need to lean on

429
00:23:17,390 --> 00:23:20,329
that right hand so much.

430
00:23:20,329 --> 00:23:22,084
Inhale in.

431
00:23:22,084 --> 00:23:24,116
Lengthen through the neck.

432
00:23:24,116 --> 00:23:26,460
Lengthen through the crown.

433
00:23:26,460 --> 00:23:30,440
And exhale, bring the left
fingertips slowly down then

434
00:23:30,440 --> 00:23:34,457
the right knee come into your
Runner's Lunge, look forward.

435
00:23:34,457 --> 00:23:36,079
Good, deep breath in here.

436
00:23:36,079 --> 00:23:38,759
As you exhale, step the
back foot up to meet the front.

437
00:23:38,759 --> 00:23:41,799
Inhale, halfway lift here,
refresh.

438
00:23:41,799 --> 00:23:44,467
Exhale to soften and fold.

439
00:23:44,467 --> 00:23:45,680
Triangle on the other side.

440
00:23:45,680 --> 00:23:48,880
Step the right foot back, 
pivot on the back foot.

441
00:23:48,880 --> 00:23:52,440
So right toes are turned in,
left toes are straight.

442
00:23:52,440 --> 00:23:55,690
We straighten through the
front leg, nice and slow,

443
00:23:55,690 --> 00:23:59,200
left fingertips outside the left
ankle we draw a line with the

444
00:23:59,200 --> 00:24:02,880
right fingertips all the
way across the chest

445
00:24:02,880 --> 00:24:05,545
and up towards the sky, 
Trikonasana.

446
00:24:06,779 --> 00:24:09,590
Gently hug the low ribs in,
breathe.

447
00:24:12,281 --> 00:24:14,240
Playing with the
spiral for one more breath.

448
00:24:14,240 --> 00:24:17,390
Spiraling your heart up 
towards the sky maybe.

449
00:24:17,390 --> 00:24:21,490
And then exhale, soften and
release, bring it back down to

450
00:24:21,490 --> 00:24:23,240
that Runner's Lunge.

451
00:24:23,240 --> 00:24:25,120
Inhale to look forward.

452
00:24:25,120 --> 00:24:27,599
Exhale to make your
way back up to the top.

453
00:24:27,599 --> 00:24:30,559
Feet together, really together.

454
00:24:30,559 --> 00:24:33,498
Good, inhale, halfway lift.

455
00:24:33,498 --> 00:24:36,360
Exhale to soften and fold.

456
00:24:37,652 --> 00:24:39,079
Good, bend the knees.

457
00:24:39,079 --> 00:24:42,848
This time Utkatasana,
fingertips forward, hips back

458
00:24:43,958 --> 00:24:45,983
with the feet together.

459
00:24:45,983 --> 00:24:48,769
Good, continue to
rise all the way up.

460
00:24:48,769 --> 00:24:49,799
Big breath in.

461
00:24:49,799 --> 00:24:53,830
As you exhale, interlace
the fingertips behind the back.

462
00:24:53,830 --> 00:24:56,990
Knuckles draw down and 
away as you open the chest,

463
00:24:56,990 --> 00:24:58,476
lift your heart.

464
00:25:00,148 --> 00:25:03,329
Maybe lifting the corners
of the mouth too, maybe.

465
00:25:04,552 --> 00:25:07,290
And then exhale to release.

466
00:25:07,290 --> 00:25:10,160
You can walk the feet back
out to hip-width apart if that

467
00:25:10,160 --> 00:25:14,479
feels more stable or keep the
feet together, Mountain Pose.

468
00:25:14,479 --> 00:25:18,739
We're gonna end with
some gentle neck release.

469
00:25:18,739 --> 00:25:21,918
So we're gonna 
start walking, not walking,

470
00:25:21,918 --> 00:25:23,649
moving, drawing, there we go,

471
00:25:23,649 --> 00:25:28,480
drawing, drawing circles with
the nose, excuse me (chuckles).

472
00:25:30,040 --> 00:25:32,350
That's what happens 
sometimes in this setting when

473
00:25:32,350 --> 00:25:35,050
I'm practicing with you is
I'm kind of, my energy,

474
00:25:35,050 --> 00:25:37,799
I get taken on the journey of
the practice and I have to stay

475
00:25:37,799 --> 00:25:40,380
grounded in the instruction.

476
00:25:40,380 --> 00:25:42,339
Then reverse your circle.

477
00:25:44,204 --> 00:25:46,531
Draw the
shoulder blades together.

478
00:25:48,312 --> 00:25:50,559
Lift the chest just a bit.

479
00:25:53,083 --> 00:25:56,671
Last but not least, 
we're gonna take the hands,

480
00:25:56,671 --> 00:25:58,629
create a space between 
the index finger

481
00:25:58,629 --> 00:26:00,509
and the ring finger,

482
00:26:00,509 --> 00:26:03,440
and you're gonna bring them 
to just under the ears here.

483
00:26:03,440 --> 00:26:07,468
We're just gonna do a little
massage under the ear here.

484
00:26:07,468 --> 00:26:10,200
Can start to think about
the next steps of your day.

485
00:26:10,200 --> 00:26:14,839
Maybe give thanks that 
you took this time for yourself

486
00:26:14,839 --> 00:26:19,299
to get things flowing, 
to connect to your breath.

487
00:26:20,172 --> 00:26:24,190
Remember how good 
your body is at healing.

488
00:26:25,632 --> 00:26:29,389
And that your 
natural state is balanced.

489
00:26:30,228 --> 00:26:34,649
And feels at home in your skin.

490
00:26:34,649 --> 00:26:37,160
Thank you for
sharing this time with me.

491
00:26:37,160 --> 00:26:38,909
I got your back.
Always here.

492
00:26:38,909 --> 00:26:43,880
I think Benji is too so
have a great rest of the day.

493
00:26:43,880 --> 00:26:47,527
You can release the arms 
gently down at your sides,

494
00:26:47,527 --> 00:26:50,307
notice how you feel.

495
00:26:50,307 --> 00:26:52,691
We'll take one
last breath in together.

496
00:26:52,691 --> 00:26:54,116
Inhale.

497
00:26:55,536 --> 00:26:58,825
And exhale to 
relax the shoulders

498
00:27:00,015 --> 00:27:02,215
and close the session.

499
00:27:02,215 --> 00:27:04,407
Thank you guys.
Love you so much.

500
00:27:04,407 --> 00:27:05,993
See you next time.

501
00:27:06,783 --> 00:27:12,250
(upbeat music)