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- What's up, everyone?

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Welcome to Yoga With Adriene.

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I'm Adriene, and today, we have
a core and restore practice.

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Who said you 
can't have it all?

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This practice targets
the muscles of the deep core.

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So you're gonna get a
lot out of very little.

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It's gonna require your 
attention and love for yourself,

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but we'll take a
nice chill pill at the end,

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and hopefully leave
you feeling awesome.

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You want to know why?

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Because you deserve it.

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Let's get started.

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(upbeat music)

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Alright, way to show up.

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Let's begin in a nice
comfortable seat

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of your choice.

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We're just gonna take a
little second to tune in.

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So come on down 
to the ground.

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Feel those sits
bones on the earth.

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Do a little wiggle.

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Any little movement 
that feels good.

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And then let's
come to stillness.

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Easier said than 
done, I know,

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but just taking a 
moment here to land.

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Maybe close your eyes, 
relax your shoulders.

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And the breath, of 
course, a big part of our

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movement practice today.

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So start to
notice your breathing.

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Trust that you chose the right
video, the right practice.

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We have 20
minutes here together.

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It's gonna fly by.

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Building strength

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from the inside out.

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And today, really activating
the muscles of the deep core.

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And we'll make sure you 
leave here feeling good,

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taking some time 
to relax at the end.

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Draw the palms together.

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We'll lift the elbows, and 
press the palms actively

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left to right here.

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Lift the sternum, the chest
all the way up to the thumbs.

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See if you can grow a
little bit taller in the spine.

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And we'll take a deep
inhalation in together.

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Here we go.
Breathe in.

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Nice, long full breath.

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And pause at the top.

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Hold your breath.

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And then exhale,
slow release out.

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Empty, empty, empty.

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Twice more like that.

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Big inhale, keep pressing 
the palms together.

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You're gonna
breathe into the belly.

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Feel the ribcage expand
as you breathe in, in, in.

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Pause here, shoulders relaxed,
retain the breath for a beat.

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And then slow
exhale to release.

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And one last time, breathing
in deeply through the nose.

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Feel the ribcage expand.

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Pause at the top.

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Skin of the face relaxed.

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And this time as you exhale, 
release the air,

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draw the navel in 
towards the spine,

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feel that activation of the 
core as you breathe out.

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Lovely.

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Bat the eyelashes open.

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You can relax the arms, 
maybe take the hands

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for a couple wrist 
circles here.

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Hopefully that made sense.
And then let's come

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on down to our backs.

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Come to lie down, 
hug the knees into the chest.

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Give yourself a big
hug here for a moment.

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Feel the connection of
your body on the mat

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or on the earth.

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And let's take another
deep breath in together.

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(chuckles)

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And a long breath 
out together.

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We were almost in sync
with Benji's breathing,

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but not quite.

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Just trailing behind.

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As always with me and Benji,
he leads the way.

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Okay, we're gonna just keep
one knee in, any knee,

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and send one leg out, 
just for a little stretch.

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Breathe in, 
and then switch.

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Breathe in.

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And then we're
gonna switch again.

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And then we're
gonna switch again.

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Now we're gonna keep switching,
but we're gonna slow it down,

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and we're gonna really
pay attention to two things.

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One, the placement 
of our spine.

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So actually, 
let's go ahead and do this.

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Bend both knees, bring the
soles of the feet to the mat.

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Bring your hands
to the hip points.

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And you’re just gonna rock 
the pelvis a little bit

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back and forth.

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And you can maybe bring
your thumbs to the low belly.

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And just, as you tilt the
pelvis back and forth,

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notice when those
low abs turn on.

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And then we're gonna come to 
a little bit of a neutral spine.

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So, sacrum's on the mat.

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Low ribs are hugging down,
and you can kind of feel those

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low abs turn on.

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And then just really 
drive that navel down

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to enhance the engagement

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of the transverse abdominis.

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Alright.

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Great.

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Now we're gonna return
to hugging one knee in,

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and extending one leg out, 
but we're gonna try to maintain

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this core connection.

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You can stay with the 
head down here as

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we begin to move 
back and forth.

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Or, for a little more of a
challenge, you can start to

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lift the head, 
the neck, the shoulders.

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And find a little
breath pattern here.

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You can point the toes 
or flex the feet,

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just a nice conscious footing.

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So we're actually doing
this in the neutral spine.

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So there's a little space
between your low back,

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but the sacrum and the 
low ribs are on the earth.

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Tuck the chin slightly,
keep the shoulders relaxed.

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There's no tension in
the neck muscles here.

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So if there is, 
maybe you start to work

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with the head down here.

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So if you start to feel this in
the front of the hip creases,

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let's check back 
in with the core,

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and maybe you life 
the legs a little higher.

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So you're not going straight
out, but more at a diagonal.

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I'm starting to 
feel that warmth,

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that fire in the belly.

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I hope you are.

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We're here for three,

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two,

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and one.

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Beautiful.

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Release everything.

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Let's bring the feet
back to the mat, knees up.

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We're gonna come 
into a Bridge here,

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so snuggle the shoulder blades
underneath your heart space.

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Palms press 
down to the earth.

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We're just gonna start
with a slow, slow lift up.

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So, focus today is 
on the abs, right?

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So nice and slow, 
you're gonna start with the

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tailbone lifting,
press into the feet.

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And we're gonna pause here 
in this imprint position

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with the low back 
flush with the mat.

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Now, lift from the pelvic floor,
draw your navel down and in.

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Hug the low ribs in 
towards your body,

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so you feel that tight core.

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And then from there, we're 
gonna keep the tight core today,

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and we're gonna 
lift the hips up slowly,

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pressing one vertebra 
into the mat at a time.

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No need to go too high because
you're trying to maintain

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that core engagement today.

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So once you reach your top, 
then slowly soften through

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the chest, and start to melt
it down, seeing if you can

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maintain that core 
connection the whole way

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until you come all the 
way back to neutral.

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Alright, let's go again, 
nice and slow.

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Again, focus on
the core engagement.

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Starting with the tailbone
lifting, we come in through

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that flush 
low back position.

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This is a great place to
get everything turned on.

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Wink, wink.

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Lifting up through the pelvic
floor, drawing the navel down,

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pressing the low ribs in
towards your body,

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and then continuing 
to lift nice and slow.

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Keep the shoulders relaxed,

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skin of the face 
and jaw relaxed.

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Once you meet your 
highest edge, no need to go

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too high today, then we'll
start to melt it back down.

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And then we're just gonna take
one more, a little bit faster now

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on our own, just moving
through that sequence

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with the core engagement.

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Don't forget to breathe.

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Beautiful.

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When you come down, 
no need to rush.

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We're gonna interlace 
the fingertips,

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bring them behind the head,

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cradling the back of the 
head and drawing the chin

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into the chest.

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So there are times 
where I cue a space

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between the chin 
and the chest.

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Today...not today.
(chuckles) Not today, folks.

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There are times
where I cue elbows wide.

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Today we're going to tuck
the chin into the chest,

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and keep the elbows 
slightly tucked in.

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So instead of here,
which I cue a lot, we're here.

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And the difference really
is here, we're kind of working

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the rectus abdominis.

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And here, we're creating
a different shape in

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our foundation to really
engage that deep core of those

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muscles of the pelvic floor,
the low abdominals,

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and the transverse.

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So tuck the chin, 
elbows hug in.

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We want to
really, really lift up.

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So the shoulders are lifting,
and we're pressing

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into the low ribs.

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Now draw your
pelvic floor up and in.

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Engage those low abs
by drawing the navel down.

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And then again, reinforce
the hugging of the low ribs in.

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Wee-woo!

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So you don't have to
do a lot of crunches.

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You already
start to feel it here.

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If you feel okay here, 
we're gonna lift

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the shins parallel 
to the ceiling.

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If that's a little too much
today because you're working

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these deeper muscles in perhaps 
a new way in your body,

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you can still do these 
moves with the feet down.

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So we're just adding a little
challenge by lifting the knees.

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Alright. Inhale to lower slowly.

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Exhale to lift.

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But as you lift, it's not really 
happening from the shoulders.

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It's happening as we reinforce
this core connection of pelvic

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lifting up and in, 
navel down, and low ribs in.

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Alright. Inhale to lower,
slow exhale to lift.

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Inhale to lower,
slow exhale to lift.

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Inhale to lower.

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Exhale to lift.

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Low ribs in.

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Inhale, lower.

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Exhale, lift.

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Let's keep it going.

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Navel to spine as you lift.

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Three more.

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On the third one, 
lift and hold.

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If your knees are lifted,
extend your right leg out,

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and bring it back in.

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Left leg out,
and bring it back in.

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Right leg out,
and bring it back in.

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You got this.
Last one.

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Left toes out,
and bring it back in.

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Take a rest.

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Let everything go.

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Breathe in deeply.

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And exhale completely.

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Round two.

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Let's go.
We got this.

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Interlace the fingertips,
bring them behind the head.

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Again, find your placement
of hugging those low ribs

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down and in.

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Chin to chest, and
elbows tucking in slightly.

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Shoulders relaxed.

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So before you 
even lift the feet,

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or think of lifting 
the feet, let's engage,

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lifting up through 
the pelvic floor.

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We call this 
Mula Bandha in yoga.

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Navel draws in and down.

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Uddiyana Bandha in yoga.

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And then hug the low ribs 
in to lift your shoulders up

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a little bit higher. Woo!

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Alright, option to do 
this with the feet down.

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I'll demo that this time, 
but you can always lift

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the feet back up.

252
00:12:54,039 --> 00:12:55,359
So we're gonna cross over.

253
00:12:55,359 --> 00:12:56,559
Inhale in.

254
00:12:56,559 --> 00:12:58,039
Exhale.

255
00:12:58,039 --> 00:13:00,630
Left shoulder
towards left thigh.

256
00:13:00,630 --> 00:13:03,559
Now, keep both
hips evenly on the mat.

257
00:13:03,559 --> 00:13:06,589
You're gonna really start to
feel that right oblique here.

258
00:13:06,589 --> 00:13:08,050
Breathe in.

259
00:13:08,050 --> 00:13:08,989
Hold.

260
00:13:08,989 --> 00:13:10,880
Breathe out.

261
00:13:10,880 --> 00:13:13,399
Hold. Good. Now inhale,
come through center.

262
00:13:13,399 --> 00:13:16,240
Keep the shoulders 
lifted, lifted, lifted.

263
00:13:16,240 --> 00:13:18,060
And let's take it
to the other side.

264
00:13:18,060 --> 00:13:19,659
So rather than, like, 
the bicycle crunch

265
00:13:19,659 --> 00:13:21,559
that we've done
many times before,

266
00:13:21,559 --> 00:13:23,240
we're taking the 
right shoulder

267
00:13:23,240 --> 00:13:25,480
to the top of
the left thigh.

268
00:13:25,480 --> 00:13:29,640
And we're keeping that right
hip heavy, heavy on the mat.

269
00:13:30,830 --> 00:13:31,785
Hold.

270
00:13:31,785 --> 00:13:34,579
Good. On your next inhale, 
come back to center.

271
00:13:34,579 --> 00:13:36,640
Take it to the other side.

272
00:13:37,926 --> 00:13:40,880
So crossing back and
forth now with your breath.

273
00:13:40,880 --> 00:13:42,200
Keeping the shoulders lifted.

274
00:13:42,200 --> 00:13:44,480
It's slow, it's controlled.

275
00:13:44,480 --> 00:13:47,100
And if you see the muscles 
of your belly coming up,

276
00:13:47,100 --> 00:13:51,079
see if you can maintain
that navel drawing in.

277
00:13:51,079 --> 00:13:53,550
Of course, option
to lift the knees.

278
00:13:53,550 --> 00:13:55,460
It's quite difficult here.

279
00:13:55,460 --> 00:13:58,700
As you slowly move back
and forth, again, keeping those

280
00:13:58,700 --> 00:14:00,270
hip points down is 
a little bit harder

281
00:14:00,270 --> 00:14:02,720
with the knees lifted.

282
00:14:02,720 --> 00:14:06,550
Alright. Let's do 
one more on each side.

283
00:14:06,550 --> 00:14:08,379
It doesn't have to be big.

284
00:14:09,889 --> 00:14:12,619
And then release, 
take a rest.

285
00:14:14,039 --> 00:14:15,381
Woo-wee!

286
00:14:21,440 --> 00:14:22,820
Alright.
Round three.

287
00:14:22,820 --> 00:14:25,220
Interlace the fingertips, 
bring them behind the head,

288
00:14:25,220 --> 00:14:27,680
find your beautiful
little neck cradle.

289
00:14:27,680 --> 00:14:28,470
Inhale in.

290
00:14:28,470 --> 00:14:30,049
Exhale, tuck the chin.

291
00:14:30,049 --> 00:14:31,682
Lift the head, 
the neck, the shoulders.

292
00:14:31,682 --> 00:14:34,380
Navel draws down.

293
00:14:34,380 --> 00:14:35,540
Inhale in again.

294
00:14:35,540 --> 00:14:38,440
Exhale to reinforce
low ribs to the mat.

295
00:14:38,440 --> 00:14:41,880
We're gonna lift the
knees up, shins to hover.

296
00:14:43,120 --> 00:14:44,960
Good.
Inhale in.

297
00:14:44,960 --> 00:14:47,710
On the exhale, you're gonna
create a little sound that's

298
00:14:47,710 --> 00:14:51,849
gonna help you maintain that
navel to spine connection

299
00:14:51,849 --> 00:14:53,889
as you drop the 
right toes down.

300
00:14:55,069 --> 00:14:56,989
Then lift them up.

301
00:14:56,989 --> 00:14:59,206
Breathe in.
Exhale, left foot.

302
00:15:00,130 --> 00:15:01,898
Lift them up.

303
00:15:01,898 --> 00:15:05,107
Breathe in.
Exhale, right toes down.

304
00:15:05,107 --> 00:15:06,347
And switch.

305
00:15:08,367 --> 00:15:09,937
And each time you 
make that sound,

306
00:15:09,937 --> 00:15:13,392
you're reinforcing the
navel down to the spine.

307
00:15:18,590 --> 00:15:20,780
Shoulders are relaxed.

308
00:15:20,780 --> 00:15:22,920
Muscles of the
neck are relaxed.

309
00:15:25,050 --> 00:15:27,370
Slow and with 
control is good.

310
00:15:30,090 --> 00:15:32,630
In these last few rounds,
let's see if we can all lift

311
00:15:32,630 --> 00:15:34,080
a little bit higher.

312
00:15:38,660 --> 00:15:40,789
One more to each side.

313
00:15:44,359 --> 00:15:46,159
And release.

314
00:15:46,159 --> 00:15:49,349
Oh man, so my new 
obsession, of course,

315
00:15:49,349 --> 00:15:51,899
has been this 
deep core work,

316
00:15:51,899 --> 00:15:55,670
and it is so cool

317
00:15:55,670 --> 00:15:59,260
because it requires 
such an incredible

318
00:15:59,260 --> 00:16:01,539
amount of your attention 
that I just think is

319
00:16:01,539 --> 00:16:03,854
so, so wonderful,

320
00:16:05,579 --> 00:16:07,199
and can be challenging.

321
00:16:07,199 --> 00:16:08,200
Okay, guess what?

322
00:16:08,200 --> 00:16:10,519
This is the last round.

323
00:16:10,519 --> 00:16:11,519
Woo!

324
00:16:11,519 --> 00:16:12,399
Confetti!

325
00:16:12,399 --> 00:16:14,060
You're gonna bring
the hands underneath

326
00:16:14,060 --> 00:16:15,910
the sacrum this time,

327
00:16:17,140 --> 00:16:19,560
and legs up
towards the sky.

328
00:16:19,560 --> 00:16:22,800
So I've worked long and hard
to straighten these legs here.

329
00:16:22,800 --> 00:16:25,600
These hammies (chuckles)
always seem to shrink.

330
00:16:26,569 --> 00:16:29,439
So if your knees are 
bent here, that's all good.

331
00:16:29,439 --> 00:16:32,069
No need to force or press

332
00:16:32,069 --> 00:16:34,980
to create a straight
leg shape.

333
00:16:34,980 --> 00:16:37,000
Just feel it out.

334
00:16:37,000 --> 00:16:39,430
So to start, we're gonna
flex the feet as if you were

335
00:16:39,430 --> 00:16:42,720
holding a yoga block 
on your feet

336
00:16:42,720 --> 00:16:45,379
or kind of pressing 
into a wall.

337
00:16:45,379 --> 00:16:46,550
And you're gonna inhale in,

338
00:16:46,550 --> 00:16:47,400
and if this is 
hurting your hands,

339
00:16:47,400 --> 00:16:49,760
you can just bring your 
hands right by your bum

340
00:16:49,760 --> 00:16:51,059
onto the earth.

341
00:16:51,059 --> 00:16:53,399
Then you're gonna inhale in,
exhale, navel draws down

342
00:16:53,399 --> 00:16:56,599
again, and we're just going to
lift the soles of the feet up.

343
00:16:57,009 --> 00:17:01,089
Up, up, up, up,

344
00:17:01,089 --> 00:17:01,879
shoulders relaxed.

345
00:17:01,879 --> 00:17:05,328
Up, up, hug those
low ribs into your body.

346
00:17:05,328 --> 00:17:08,538
Up, up, up,

347
00:17:08,538 --> 00:17:12,389
up, up, up,
pressing in the palms.

348
00:17:12,389 --> 00:17:14,320
Very small movement.

349
00:17:14,320 --> 00:17:16,839
Up, up, up.

350
00:17:16,839 --> 00:17:20,121
So we're not just moving from
the legs, we're really keeping

351
00:17:20,121 --> 00:17:23,621
that active engagement
in the core for five.

352
00:17:23,621 --> 00:17:24,729
You got this.

353
00:17:24,729 --> 00:17:28,599
Four, three,

354
00:17:28,599 --> 00:17:30,779
two, and one.

355
00:17:30,779 --> 00:17:32,198
Beautiful.
Stay here.

356
00:17:32,198 --> 00:17:34,959
We're gonna scissor the legs,
point the toes now.

357
00:17:34,959 --> 00:17:37,079
Right leg drops down.

358
00:17:37,079 --> 00:17:38,628
It comes up.
Left leg drops down.

359
00:17:38,628 --> 00:17:40,068
And we alternate.

360
00:17:40,068 --> 00:17:42,008
If it's starting to get
fussy in the low back,

361
00:17:42,008 --> 00:17:44,390
just keep this 
scissor really small.

362
00:17:47,600 --> 00:17:49,100
It's slow and controlled,

363
00:17:49,100 --> 00:17:51,280
but maybe it is small 
and controlled.

364
00:17:51,280 --> 00:17:54,159
And maybe if we're feeling
any tightness in the hips,

365
00:17:54,159 --> 00:17:56,939
we start to just give
it a little turnout.

366
00:17:59,109 --> 00:18:02,609
Little Pilates inspo here.

367
00:18:04,359 --> 00:18:05,140
Alright.

368
00:18:05,140 --> 00:18:07,970
And then last bit of this round
is you can stay exactly where

369
00:18:07,970 --> 00:18:10,969
you are here, or we can
lift the head, the neck,

370
00:18:10,969 --> 00:18:13,919
the shoulders, 
palms up towards the sky,

371
00:18:13,919 --> 00:18:16,229
and continue here at 
the scissors lifted for

372
00:18:16,229 --> 00:18:20,659
ten, nine,

373
00:18:20,659 --> 00:18:23,689
eight, seven.

374
00:18:23,689 --> 00:18:25,729
Slow ten. (chuckles)

375
00:18:25,729 --> 00:18:29,498
Six, five,

376
00:18:29,498 --> 00:18:31,510
four, three.

377
00:18:31,510 --> 00:18:33,308
You got it. Stick with it,
lift it a little higher.

378
00:18:33,308 --> 00:18:35,930
Two, and one.

379
00:18:35,930 --> 00:18:38,130
Hug the knees 
into the chest.

380
00:18:38,130 --> 00:18:40,329
Give it a good squeeze.

381
00:18:41,379 --> 00:18:43,119
Take a deep breath in.

382
00:18:43,119 --> 00:18:44,970
I can smell those
lilies on the table.

383
00:18:44,970 --> 00:18:45,960
It’s so nice.

384
00:18:45,960 --> 00:18:50,060
And then exhale,
let it go.

385
00:18:50,980 --> 00:18:52,479
We're gonna do a 
little twist here,

386
00:18:52,479 --> 00:18:54,530
so just bring the 
arms to the side.

387
00:18:54,530 --> 00:18:55,270
Any side.

388
00:18:55,270 --> 00:18:57,580
Hug the knees 
into the chest.

389
00:18:57,580 --> 00:18:59,639
Twist to one side.

390
00:19:01,899 --> 00:19:04,309
And then the other.

391
00:19:15,949 --> 00:19:18,409
And then we'll come 
back to center,

392
00:19:18,409 --> 00:19:20,239
and just bring the soles 
of the feet together.

393
00:19:20,239 --> 00:19:21,659
Knees wide.

394
00:19:22,629 --> 00:19:24,169
Maybe bring the
hands to the belly.

395
00:19:24,169 --> 00:19:26,380
Take a deep breath in.

396
00:19:27,960 --> 00:19:30,400
And a long breath out.

397
00:19:31,960 --> 00:19:35,081
And on this next inhale,

398
00:19:35,081 --> 00:19:36,921
really fill the belly.

399
00:19:36,921 --> 00:19:38,770
Stretch.

400
00:19:38,770 --> 00:19:39,660
And soften.

401
00:19:39,660 --> 00:19:41,651
Exhale.

402
00:19:41,651 --> 00:19:43,040
Let it go.

403
00:19:43,670 --> 00:19:46,863
Good. Now bring the hands 
to the outer edges of the legs.

404
00:19:46,863 --> 00:19:49,543
We're gonna come into Happy
Baby, so grab the outer edges

405
00:19:49,543 --> 00:19:52,010
of the feet or
the inner arches.

406
00:19:52,010 --> 00:19:54,519
Kicking the soles of the
feet up towards the sky

407
00:19:54,519 --> 00:19:55,629
for a breath or two.

408
00:19:55,629 --> 00:19:59,640
You can find some soft, 
easy movement here.

409
00:20:09,900 --> 00:20:12,580
And then release 
one foot down.

410
00:20:12,580 --> 00:20:14,540
And send one foot up
towards the sky

411
00:20:14,540 --> 00:20:16,510
for a hamstring stretch.

412
00:20:16,510 --> 00:20:20,509
You can keep this foundation 
leg bent, or you can straighten

413
00:20:20,509 --> 00:20:22,990
it for a little bit of 
a deeper stretch.

414
00:20:27,670 --> 00:20:29,390
Breathe.

415
00:20:30,110 --> 00:20:32,600
And then slowly switch

416
00:20:34,380 --> 00:20:36,340
to the other side.

417
00:20:48,649 --> 00:20:50,180
Great. And then both feet down,

418
00:20:50,180 --> 00:20:51,960
we're just 
gonna windshield wiper

419
00:20:51,960 --> 00:20:55,050
the legs a little one way.

420
00:20:55,050 --> 00:20:56,240
And then the other.

421
00:20:56,240 --> 00:20:58,979
You can start to close 
your eyes a bit here.

422
00:20:58,979 --> 00:21:00,889
Soften your gaze.

423
00:21:03,400 --> 00:21:05,060
And then we'll keep
the left foot down,

424
00:21:05,060 --> 00:21:06,200
kick the right foot up

425
00:21:06,200 --> 00:21:09,389
for a little figure four,
a little Reclined Pigeon.

426
00:21:09,389 --> 00:21:12,590
So you'll thread the needle
here, interlace the fingertips

427
00:21:12,590 --> 00:21:16,130
behind your left hamstring,

428
00:21:16,130 --> 00:21:17,670
your left thigh.

429
00:21:17,670 --> 00:21:20,119
And then squeeze the
legs up towards your chest.

430
00:21:20,119 --> 00:21:21,570
Breathe.

431
00:21:29,420 --> 00:21:32,000
And when you're ready, 
release and switch.

432
00:21:32,000 --> 00:21:33,610
Second side.

433
00:21:35,330 --> 00:21:38,649
Listening to the
sound of your breath here.

434
00:21:38,649 --> 00:21:40,620
Noticing how you feel.

435
00:21:48,380 --> 00:21:51,480
And then release both feet.

436
00:21:51,480 --> 00:21:53,830
We're gonna extend 
the legs out long.

437
00:21:53,830 --> 00:21:55,539
Inhale, full body stretch.

438
00:21:55,539 --> 00:21:58,720
Send the fingertips all
the way up and overhead.

439
00:21:58,720 --> 00:22:02,559
Exhale, you're gonna send the
fingertips up towards the sky.

440
00:22:02,559 --> 00:22:03,680
Navel draws down.

441
00:22:03,680 --> 00:22:06,369
And we're gonna 
do a slow roll up,

442
00:22:09,149 --> 00:22:11,049
fingertips towards the toes.

443
00:22:11,049 --> 00:22:12,509
So if you need to
use your hands, you can.

444
00:22:12,509 --> 00:22:15,700
Otherwise we're gonna roll up
all the way through seated

445
00:22:15,700 --> 00:22:19,220
and into a Forward Fold 
with bent knees.

446
00:22:19,220 --> 00:22:20,949
Again, use those
hands if you need to.

447
00:22:20,949 --> 00:22:21,989
And then maybe 
there's one day

448
00:22:21,989 --> 00:22:23,879
where you're doing 
this practice, and

449
00:22:23,879 --> 00:22:26,569
you notice a different 
sensation in the core.

450
00:22:28,409 --> 00:22:32,260
So it does take some time,
awareness, and conditioning.

451
00:22:33,140 --> 00:22:33,969
But you got this.

452
00:22:33,969 --> 00:22:38,010
I love that we're all here,
showing up to build strength

453
00:22:38,010 --> 00:22:40,409
from the inside out.

454
00:22:40,409 --> 00:22:41,939
Feel a nice stretch
in the back here.

455
00:22:41,939 --> 00:22:43,197
Breathe in.

456
00:22:44,859 --> 00:22:46,889
And long breath out.

457
00:22:49,089 --> 00:22:52,250
Alright. Set yourself up 
for a final resting posture.

458
00:22:52,250 --> 00:22:53,850
I'm gonna grab 
my bolster here.

459
00:22:54,390 --> 00:22:56,460
Although it looks like
Benji's maybe using it.

460
00:22:56,460 --> 00:22:57,680
Okay, no.

461
00:22:57,680 --> 00:22:59,460
You can use a
blanket or a towel.

462
00:22:59,460 --> 00:23:01,299
Maybe you don't 
need anything at all, nada,

463
00:23:01,299 --> 00:23:04,599
you just start to 
find your Shavasana

464
00:23:06,409 --> 00:23:08,199
by coming back 
down to the ground

465
00:23:08,199 --> 00:23:11,909
and spreading your 
feet as wide as the mat,

466
00:23:11,909 --> 00:23:15,169
your arms, same, 
nice and spacious.

467
00:23:17,099 --> 00:23:20,009
When you get there,
take a deep breath in.

468
00:23:20,009 --> 00:23:20,840
When you're all set up.

469
00:23:20,840 --> 00:23:24,860
And as you exhale, just see
how fast you can surrender.

470
00:23:26,420 --> 00:23:30,099
Letting go of all the 
weight in the body,

471
00:23:30,099 --> 00:23:32,610
just surrendering 
it to the earth.

472
00:23:33,650 --> 00:23:35,460
Close your eyes.

473
00:23:38,630 --> 00:23:41,810
And then allow your 
breath to just flow

474
00:23:41,810 --> 00:23:44,330
nice and easy, naturally.

475
00:23:51,090 --> 00:23:53,609
Take a moment here to rest.

476
00:23:56,119 --> 00:24:00,370
Relaxing through the feet.

477
00:24:03,390 --> 00:24:05,560
The ankles.

478
00:24:08,070 --> 00:24:12,100
Letting go through
the calves and the shins.

479
00:24:15,379 --> 00:24:18,299
The knees, and the
backs of the knees.

480
00:24:22,539 --> 00:24:24,919
The thighs, 
the hamstrings,

481
00:24:24,919 --> 00:24:28,039
the quadriceps, 
the femur bones.

482
00:24:28,039 --> 00:24:29,440
All the way to the hips.

483
00:24:29,440 --> 00:24:31,299
Let your hips be heavy.

484
00:24:33,370 --> 00:24:37,000
Let the bowl of the pelvis be
soft, so we're not gripping

485
00:24:37,000 --> 00:24:39,840
or holding anywhere around 
the hips of the pelvis here,

486
00:24:39,840 --> 00:24:41,379
but softening.

487
00:24:44,050 --> 00:24:46,640
And relaxing through the belly.

488
00:24:48,040 --> 00:24:49,369
At last.

489
00:24:52,360 --> 00:24:56,680
Relaxing through the 
mid back, the ribcage.

490
00:25:01,589 --> 00:25:06,259
And through the sternum,
the chest, and the upper back.

491
00:25:08,659 --> 00:25:12,079
Make sure you're not gripping
or holding in the shoulders.

492
00:25:12,079 --> 00:25:14,140
Relax your shoulders.

493
00:25:15,340 --> 00:25:18,910
The arms, the wrists,

494
00:25:20,910 --> 00:25:23,643
and the whole 
hand softening.

495
00:25:24,755 --> 00:25:26,135
Heavy.

496
00:25:30,350 --> 00:25:34,010
Part the lips, soften through
the jaw to relax the muscles

497
00:25:34,010 --> 00:25:38,002
of the neck 
and the face.

498
00:25:42,590 --> 00:25:46,300
And finally, allow your head
to be heavy in the earth,

499
00:25:46,300 --> 00:25:48,395
taking

500
00:25:48,395 --> 00:25:51,850
a breath or two 
here to just be,

501
00:25:51,850 --> 00:25:54,812
to allow the brain 
and the body

502
00:25:55,960 --> 00:25:59,970
to receive the
restorative benefit

503
00:25:59,970 --> 00:26:02,879
of this practice as well.

504
00:26:22,140 --> 00:26:24,430
Great, then as you're ready,

505
00:26:25,640 --> 00:26:27,289
you can keep the
eyes closed here.

506
00:26:27,289 --> 00:26:30,839
We're just gonna slowly
rock the head a little

507
00:26:30,839 --> 00:26:34,059
side to side, 
ear to ear,

508
00:26:34,059 --> 00:26:36,379
gaining a little stretch 
in the neck,

509
00:26:37,109 --> 00:26:39,619
and a little massage
on the back of the head.

510
00:26:42,389 --> 00:26:45,060
Start to gently
deepen your breath.

511
00:26:45,060 --> 00:26:48,160
You can start to open the eyes 
as you bring some movement

512
00:26:48,160 --> 00:26:51,640
back to the body, 
fingers, toes.

513
00:26:54,110 --> 00:26:57,379
Maybe take one more
big full body stretch.

514
00:26:59,950 --> 00:27:04,080
Thank you so much for 
joining me on the mat today,

515
00:27:04,080 --> 00:27:05,539
and every other day.

516
00:27:05,539 --> 00:27:08,659
I hope to see you again soon,
maybe tomorrow.

517
00:27:08,659 --> 00:27:10,640
Let's bring the palms 
together in prayer.

518
00:27:10,640 --> 00:27:13,720
Thumbs right up to that third
eye to the forehead today.

519
00:27:13,720 --> 00:27:16,759
Just take a deep breath
in to close the practice.

520
00:27:16,759 --> 00:27:20,360
Give thanks for this
time with yourself,

521
00:27:20,360 --> 00:27:21,955
caring for yourself.

522
00:27:23,120 --> 00:27:24,980
And exhale.

523
00:27:24,980 --> 00:27:25,770
Thanks, everyone.

524
00:27:25,770 --> 00:27:27,171
Take good care.

525
00:27:29,404 --> 00:27:34,666
(upbeat music)