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- Hey guys, 
welcome to Yoga with Adriene.

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I'm Adriene, and today we
have a sequence for anxiety.

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So this practice is awesome for

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when you're feeling stressed out,

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or maybe you're 
feeling a little anxious,

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maybe a little panic attacky,

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or you just need to
move from the darkness,

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into the light.

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Hop on the mat 
and let's get started.

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Alrighty, let's begin with
a nice, comfortable seat.

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Sit up nice and tall.

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And arrive here now.

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You've started 
the video, you're here,

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the hard part is over.

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Let's begin with the breath.

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Inhale.

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As you breathe in, draw the
shoulders up to the ears.

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As you breathe out,
draw the shoulders down

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away from the ears.

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Good. As you breathe in, 
squeeze and lift.

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As you breathe out, 
drop, create space.

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Couple more times.

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Inhale, find what 
feels good here.

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And exhale, create space.

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One more time.

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Inhale, squeeze to the max.

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And exhale, create space.

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Awesome, take your right ear
over your right shoulder,

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breathe, ground down
through the elbows.

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Lift it back to center,
and to the other side.

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Left ear over left shoulder.

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Draw down through the elbows.

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Great, bringing it 
back to center.

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And we're gonna come into
a little moodra here as

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we prepare for 
alternate nostril breathing.

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So this is my number one,
if you don't have time for

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the whole video, 
at least have time for

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this Pranayama technique,
which I really do think is like

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a magic elixir.

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For when I'm feeling anxious,

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if you ever feel like you are in

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kind of a panic attack
moment, or anything like that,

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or you just need to
de-stress, balance out.

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This is the 
one for you, my friends.

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So, we're gonna take the
kind of hang loose sign here,

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it's kind of like this, and
we're just gonna bring it to

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the ring finger and the thumb.

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See, bring the 
two peace fingers in.

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Or, if that's difficult
for you, you can also do

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your middle finger and your thumb.

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So, you have your thumb,
and an extra finger here.

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And we have a whole video on
alternate nostril breathing,

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so if you're new 
to this and you want to

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go ahead and 
learn the technique first,

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you can pause it and click on that.

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Open it up in another window,
and it's really lovely.

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Um, but to honor your time,

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we're just gonna hop right in so

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you can practice this regularly.

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So, thumb's gonna come
to the right nostril.

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Sit up nice and tall 
and breathe in

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through the left nostril.

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Keep the shoulders relaxed,
as you pause at the top,

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we switch, 
covering the left nostril,

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breathing out 
through the right nostril.

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Inhale in 
through the right nostril.

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Always holding, 
pausing at the top to switch.

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Exhale out 
through the left nostril.

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Inhale in.

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Alternating at the top, exhale.

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Inhale.

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And alternating 
at the top, exhale.

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Keep it going.

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Nice and easy, smooth breaths.

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Again, alternating at the top.

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After a little bit of experiment,

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you find a rhythm 
that works good for you.

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A hand moodra 
that works good for you.

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And even it out here, 
really come in.

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And gently release both hands down.

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Take a deep breath in
through both nostrils.

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And out through both nostrils.

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Slowly open the eyes.

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Amazing, and notice how you feel.

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Great.

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From here we're gonna
move on to all fours,

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but take this sense, 
whatever the breath did to you,

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maybe nothing, 
but just take one thing and

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add it on the rights, we're
staying present in the moment,

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but we're kind of allowing
ourself to change the course of

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things, right?

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Trying to let go of the stress.

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The anxiety in the body.

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That breath's so lovely
for the nervous system,

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so keep it soft and easy as
you come to all fours here,

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my sweet friends.

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Be kind to yourself.

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And we'll move 
into a little Cat-Cow.

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Should feel awesome.

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We've already 
connected the brain.

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And the breath.

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And the alternate nostril
breathing, Nadi Shodhana.

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It's a purifying breath.

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So keep nice, long
smooth deep breaths here,

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as you now begin 
to integrate the spine,

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which is also 
connected to the brain.

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So when the brain is a mess,

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it is so beneficial 
to do spinal work.

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Even something as simple
and delicious as Cat-Cow.

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Awesome, from here, 
I'm gonna curl the toes under,

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walk the palms slightly forward.

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Nice and easy, 
inhale in, on an exhale,

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lift the hips 
Downward Facing Dog.

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So connect to your strength here,

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but keep a softness.

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Press into the palms,
take care of the wrists,

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bend the knees.

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Inhale in.

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Exhale lowering back down.

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Awesome.

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Press into the tops of the feet,

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walk the wrists back
underneath the shoulders.

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Then inhale, keep the right
palm where it is here,

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and we're gonna open
the left fingertips out.

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So just go as far as you
can before you feel...

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a pinch in the back body.

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Opening, inhale.

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Exhale, left palm down,
right fingertips reach up,

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so it might not be all
the way here is what

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I'm trying to say, it might
just be here, even here,

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as you inhale.

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Open up through the chest.

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Exhale.

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Again, to the left, inhale,
press away from your yoga mat.

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Exhale, press into 
the tops of the feet.

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Inhale.

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And exhale.

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And one more time.

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Long in the neck.

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Synchronizing with the breath.

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Super awesome.

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All right.

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Walk the knees together,
take a Child's Pose here,

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go ahead and keep the
fingertips reaching out

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long those, 
stretching to the side body.

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Knees are together though,

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and we bow the forehead.

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Rest your heart.

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Slowly we're gonna walk
the palms over towards

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the right, excuse me,
left edge of your mat.

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And the right hand's 
gonna come over to

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kiss the left hand.

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So maybe they come one
on top of each other.

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Breathe into the right
shoulder, the right side body.

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Pull back gently with
the right hip crease,

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and breathe deeply.

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And now through center.

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And to the right, right palm
to the right edge of your mat.

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Left palm comes and hops
on top of the right,

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and we breathe here,
forehead grounding down,

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and reaching down.

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Stick with your breath, 
my friends,

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I know the mind is powerful,
but so is your breath.

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Come back to center.

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Inhale, lifts you up.

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Exhale, curl the toes under, 
Downward-Facing Dog.

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Okay, time for a cleanser.

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We need to inhale in 
through the nose.

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Exhale out through the mouth.

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Inhale in through the nose.

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Exhale out through the mouth.

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One more, don't be shy.

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Beauty of home practice.

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Lion's Breath.

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Great, drop the left heel,

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lift the 
right leg up high, inhale.

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Exhale, step it up 
into a nice Low Lunge.

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Prepping for Warrior 2.

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Take your time getting there.

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We'll pivot on the back foot.

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Keep the front knee bent.

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When you're ready, 
rise up strong.

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Find strong footing here
today, super important that

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you ground through all
four corners of the feet.

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Press into the ninth
edge of that back foot,

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and charge the left of your thigh.

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Reach the 
right fingertips, really reach.

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Left fingertips back, really reach.

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Really deep here.

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Send energy out 
in all directions.

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Left to right, 
down to the earth,

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and lift and lengthen
up through the crown.

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Big breath in here.

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Big breath out, 
draw your shoulders down.

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Pull the pinkies back.

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Great, and keep the front
knee bent here for now,

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as you reach the 
right fingertips forward.

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Up and back, Peaceful Warrior here.

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Keep the front knee bent.

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Now hug the low ribs in.

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Just a hair, sorry, had an itch,

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and then we're gonna inhale.

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Straighten leg, front leg.

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Exhale, bend.

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Inhale, reach.

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Exhale, bend.

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One more, inhale reach.

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Exhale, bend.

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This time, continue the
journey all the way down,

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extended side angle.

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Right fingertips to the Earth.

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Left fingertips towards the sky.

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Can also be here 
on the top of the thigh.

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Breathe deep, inhale in.

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Long exhale out.

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Inhale.

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And exhale.

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Stick with your breath.

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One more time, inhale in.

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And exhale, bringing the
left fingertips down.

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We'll pivot back to our Lunge.

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Clamp the palm, 
step it back to Plank,

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you can move 
through a Vinyasa here,

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if you like, or send it
straight to Downward Facing Dog.

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Meld your heart back.

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Send your hips up high.

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Press into the palms, especially
the index finger and thumb.

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And we'll drop the right
heel down and inhale,

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lift the left leg up.

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Exhale, step it up 
into your Lunge.

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Warrior 2.

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So take a second getting there.

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All right, it's really
about the sensation today.

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And about the journey.

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And so take your time as you arrive.

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Your strong, grounded,
beautiful Warrior 2.

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So a little work on the feet.

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Goes a long way.

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Then connect to 
the energetic body.

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Tailbone down.

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Front body lifts.

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Reach both directions.

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Up, ground down.

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Big breath in.

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So good for the body here,
full body experience.

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Energy radiating.

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Then keep the 
front knee bent, my friends,

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best you can.

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And send the left fingertips
forward, up, and back.

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As you can see, my right
hand's coming around,

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it can stay in the 
small of the back here,

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or reach around to the top
of the left hip crease.

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Keep the front knee 
bent as you inhale.

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And exhale.

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Now here we go, inhale,

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straightening 
through the front leg.

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Inhale, extend energy out
through the left fingertips.

258
00:13:42,268 --> 00:13:43,581
Exhale.

259
00:13:43,581 --> 00:13:45,457
Sink deep.

260
00:13:45,457 --> 00:13:47,074
Stay strong in your back leg.

261
00:13:47,074 --> 00:13:50,008
Inhale, extend,

262
00:13:50,008 --> 00:13:52,334
And exhale, sink deep.

263
00:13:52,334 --> 00:13:53,950
Ooh, nice, you got it.

264
00:13:53,950 --> 00:13:56,761
Inhale one last time.

265
00:13:56,761 --> 00:13:59,134
And exhale, 
continue this journey,

266
00:13:59,134 --> 00:14:00,803
meld it all the way down into

267
00:14:00,803 --> 00:14:03,021
your extended side angle.

268
00:14:05,104 --> 00:14:06,728
Lean back everyone.

269
00:14:06,728 --> 00:14:08,894
Remember, we can always be here.

270
00:14:12,219 --> 00:14:13,697
Big breaths.

271
00:14:13,697 --> 00:14:15,490
Strong connection to the earth.

272
00:14:15,490 --> 00:14:17,785
One more breath here, you got it.

273
00:14:22,418 --> 00:14:26,793
Then slowly, right fingertips
float down to meet the left.

274
00:14:26,793 --> 00:14:28,969
We come back to our Lunge.

275
00:14:28,969 --> 00:14:30,588
We plant the palms.

276
00:14:30,588 --> 00:14:32,749
Again, you can move
through a Vinyasa here,

277
00:14:32,749 --> 00:14:36,012
or you can send it straight
to Downward-Facing Dog.

278
00:14:39,472 --> 00:14:41,642
And Down Dog, back to
that cleansing breath.

279
00:14:41,642 --> 00:14:44,989
Take a big inhale, in
through the nostrils.

280
00:14:44,989 --> 00:14:49,306
And exhale out 
through the mouth.

281
00:14:49,306 --> 00:14:53,189
Great, drop the left heel,
lift the right leg up high.

282
00:14:53,189 --> 00:14:56,036
This time, come to Warrior I, 
nice and strong.

283
00:15:00,029 --> 00:15:01,496
Reach the fingertips up high,

284
00:15:01,496 --> 00:15:03,618
press into the outer
edge of the back foot.

285
00:15:03,618 --> 00:15:05,164
Then inhale and look up.

286
00:15:05,164 --> 00:15:06,961
Exhale, 
rain your fingertips down.

287
00:15:06,961 --> 00:15:08,796
Stay strong in your front leg.

288
00:15:08,796 --> 00:15:12,002
Hug energy into the
mid-line here for stability.

289
00:15:14,923 --> 00:15:16,120
And step back 
a little bit here, so,

290
00:15:16,120 --> 00:15:17,757
draw the knuckles down and away,

291
00:15:17,757 --> 00:15:19,882
and as you inhale in, 
find that lift in

292
00:15:19,882 --> 00:15:21,741
the heart extension through the crown.

293
00:15:21,741 --> 00:15:24,437
As you exhale, 
lift your left heel up.

294
00:15:24,437 --> 00:15:27,229
Stay soft and bent 
in the front knee.

295
00:15:27,229 --> 00:15:29,460
And we're gonna play
with a little Warrior III.

296
00:15:30,223 --> 00:15:33,444
So you might just come to here, 
big toe on the Earth.

297
00:15:33,444 --> 00:15:36,783
Keep your focus out in
front, neck nice and long.

298
00:15:36,783 --> 00:15:38,882
Inhale in, and exhale, 
maybe you begin to

299
00:15:38,882 --> 00:15:41,033
lift through the 
left inner thigh.

300
00:15:41,033 --> 00:15:44,791
Maybe you come to 
here right away.

301
00:15:44,791 --> 00:15:46,628
Or maybe again,
you're growing this,

302
00:15:46,628 --> 00:15:49,250
and so we keep 
big toe on the Earth.

303
00:15:51,208 --> 00:15:52,378
Stay connected.

304
00:15:52,378 --> 00:15:54,751
Ah, the mind begins to
clear, we begin to focus on

305
00:15:54,751 --> 00:15:56,593
the sensations of the
body as you lift through

306
00:15:56,593 --> 00:15:58,133
the left air and thigh.

307
00:15:58,133 --> 00:15:59,789
You can stay here.

308
00:15:59,789 --> 00:16:03,346
You can release with
control to Airplane Arms.

309
00:16:04,264 --> 00:16:06,642
Or maybe you take the
fingertips all the way forward.

310
00:16:07,970 --> 00:16:11,964
Wherever you are, full body
experience, breathe deep.

311
00:16:15,102 --> 00:16:18,533
And then slowly make your
way back to Warrior I.

312
00:16:18,533 --> 00:16:20,464
Inhale and smile.

313
00:16:20,464 --> 00:16:21,948
Exhale.

314
00:16:21,948 --> 00:16:23,789
Let it go.

315
00:16:23,789 --> 00:16:24,822
Back to the Lunge.

316
00:16:24,822 --> 00:16:27,692
Optional Vinyasa here,
take it or leave it.

317
00:16:27,692 --> 00:16:29,836
Into Downward Facing Dog.

318
00:16:32,456 --> 00:16:33,205
Beautiful.

319
00:16:33,205 --> 00:16:36,329
Drop the right heel, 
lift the left leg up high.

320
00:16:36,329 --> 00:16:38,381
Inhale.

321
00:16:38,381 --> 00:16:40,972
Exhale, stepping through.

322
00:16:40,972 --> 00:16:44,613
Find Warrior I.

323
00:16:44,613 --> 00:16:46,471
Take your time.

324
00:16:46,471 --> 00:16:49,300
Strong legs.

325
00:16:49,300 --> 00:16:52,609
When you're ready, 
reach the fingertips up high.

326
00:16:52,609 --> 00:16:56,217
Grab em down 
through the shoulders.

327
00:16:56,217 --> 00:16:58,390
Connect to the 
sensations in the body

328
00:16:58,390 --> 00:17:00,324
and today, stay present.

329
00:17:00,324 --> 00:17:01,702
Inhale in.

330
00:17:01,702 --> 00:17:04,539
Exhale, rain it down.

331
00:17:04,539 --> 00:17:05,647
Interlace.

332
00:17:05,647 --> 00:17:07,082
This time you'll 
be opposite them on top,

333
00:17:07,082 --> 00:17:08,780
so the one that 
feels kind of weird.

334
00:17:08,780 --> 00:17:10,382
And knuckles are all down and

335
00:17:10,382 --> 00:17:13,330
away as we open the heart.

336
00:17:13,330 --> 00:17:14,863
Welcome that heat.

337
00:17:14,863 --> 00:17:17,339
That aliveness 
that's starting to

338
00:17:17,339 --> 00:17:20,303
maybe glisten on your
forehead or your lip.

339
00:17:20,303 --> 00:17:23,029
Stay strong and grounded
to the Earth, you got this.

340
00:17:24,336 --> 00:17:26,725
Inhale, look up.

341
00:17:26,725 --> 00:17:29,561
On an exhale, 
begin to slowly stay bent in

342
00:17:29,561 --> 00:17:33,402
the front leg, lift on
to the right big toe.

343
00:17:33,402 --> 00:17:36,192
Again, maybe this 
is your pose today.

344
00:17:36,192 --> 00:17:37,695
Yes.

345
00:17:37,695 --> 00:17:39,774
Working on balance, 
stability, I'm here,

346
00:17:39,774 --> 00:17:42,887
I love myself, I've got this.

347
00:17:42,887 --> 00:17:44,576
And maybe we take 
it a step further by

348
00:17:44,576 --> 00:17:46,786
softening through the back knee.

349
00:17:46,786 --> 00:17:48,917
And beginning to lift up.

350
00:17:48,917 --> 00:17:51,110
Maybe even further.

351
00:17:51,110 --> 00:17:52,439
Maybe even further.

352
00:17:52,439 --> 00:17:54,043
Lifting up through
the right inner thigh,

353
00:17:54,043 --> 00:17:57,420
if you are lifted, finding
extension through the crown.

354
00:17:57,420 --> 00:17:59,214
Wherever you are, 
focus on your breath,

355
00:17:59,214 --> 00:18:00,968
the sensations in your body.

356
00:18:00,968 --> 00:18:03,080
Clear your mind of any stress.

357
00:18:03,080 --> 00:18:06,422
Of any anxiety, any worry.

358
00:18:06,422 --> 00:18:09,924
Focus on connecting to
your strength right here.

359
00:18:09,924 --> 00:18:12,268
Right now.

360
00:18:12,268 --> 00:18:14,926
So even if you fall, 
you come back.

361
00:18:14,926 --> 00:18:17,356
Come back to the practice,
come back to the mid-line.

362
00:18:17,356 --> 00:18:19,898
Maybe you release the
fingertips with control.

363
00:18:19,898 --> 00:18:22,156
So resist the slingshot effect.

364
00:18:22,156 --> 00:18:24,393
And find Airplane Arms.

365
00:18:26,451 --> 00:18:29,406
And maybe reach it forward.

366
00:18:30,902 --> 00:18:32,088
Nice, strong breaths.

367
00:18:32,088 --> 00:18:35,159
Everyone, wherever you
are, be there fully.

368
00:18:35,998 --> 00:18:38,532
With your breath.

369
00:18:40,619 --> 00:18:44,326
Then slowly take your
practice back to Warrior 1.

370
00:18:45,253 --> 00:18:47,199
Inhale, look up.

371
00:18:47,199 --> 00:18:50,094
Exhale, shake it off.

372
00:18:50,094 --> 00:18:51,560
Take it all the way back down.

373
00:18:51,560 --> 00:18:54,342
Last chance for a Vinyasa,
feel free to take it,

374
00:18:54,342 --> 00:18:57,271
or leave it.

375
00:18:57,271 --> 00:19:00,529
Moving through a Heart
Opener, if it feels good.

376
00:19:02,698 --> 00:19:04,680
And then we'll 
all make our way to

377
00:19:04,680 --> 00:19:08,147
Extended Child's Pose.

378
00:19:08,147 --> 00:19:11,529
Bring the big toes together,
meld the heart back.

379
00:19:13,151 --> 00:19:15,289
Bring the palms together.

380
00:19:15,289 --> 00:19:18,370
And then up and over the head.

381
00:19:18,370 --> 00:19:20,880
Gently crawl the 
elbows forward a hair.

382
00:19:20,880 --> 00:19:24,923
Stretch through the side
body and the shoulder.

383
00:19:24,923 --> 00:19:27,262
Take a deep breath in.

384
00:19:27,262 --> 00:19:29,740
And exhale, let everything go.

385
00:19:31,428 --> 00:19:34,313
Surrender here, priminal.

386
00:19:40,551 --> 00:19:42,739
Bring it into the back body.

387
00:19:42,739 --> 00:19:45,388
Close your eyes.

388
00:19:45,388 --> 00:19:49,089
Just take a second to
bow to the big picture.

389
00:19:50,689 --> 00:19:54,539
To surrender to that which
is out of your control.

390
00:19:57,985 --> 00:20:01,293
And to connect to 
a little sense of peace

391
00:20:01,293 --> 00:20:04,455
and love within.

392
00:20:12,510 --> 00:20:15,925
Slowly we'll drop the
fingertips back to the mat.

393
00:20:15,925 --> 00:20:19,590
Plant the palms in 
nice and easy rise up.

394
00:20:20,605 --> 00:20:22,525
Walk the knees into center.

395
00:20:22,525 --> 00:20:24,273
Carefully cross the ankles.

396
00:20:24,273 --> 00:20:26,988
And use your fingertips
to help guide yourself

397
00:20:26,988 --> 00:20:29,496
all the way back to a seat.

398
00:20:29,496 --> 00:20:31,870
And we'll extend 
the legs out long,

399
00:20:31,870 --> 00:20:34,614
heels in line with the hips.

400
00:20:34,614 --> 00:20:36,817
If you're a little bit
tight in the hips and

401
00:20:36,817 --> 00:20:39,250
the lower body, we can
maybe lift the hip up on

402
00:20:39,250 --> 00:20:42,999
a blanket or block here
if that feels good.

403
00:20:42,999 --> 00:20:45,546
And then we'll inhale,
reach towards the sky,

404
00:20:45,546 --> 00:20:48,457
ground down through
the tops of the thighs.

405
00:20:48,457 --> 00:20:51,056
And then exhale, 
reaching forward.

406
00:20:51,056 --> 00:20:53,161
So this will look a little
different for everyone,

407
00:20:53,161 --> 00:20:56,230
it might be here for you.

408
00:20:56,230 --> 00:20:58,977
Keeping the neck and
the spine nice and long.

409
00:21:00,309 --> 00:21:02,751
It might be here.

410
00:21:02,751 --> 00:21:04,739
It might be here.

411
00:21:04,739 --> 00:21:07,861
So find your Forward Fold.

412
00:21:07,861 --> 00:21:09,509
Again, very helpful 
to lift the hips up

413
00:21:09,509 --> 00:21:11,490
a little bit here.

414
00:21:11,490 --> 00:21:13,988
Eventually, you find a sense
of surrender here again,

415
00:21:13,988 --> 00:21:16,473
rounding through the
spine, eventually the neck,

416
00:21:16,473 --> 00:21:18,834
stretching nicely.

417
00:21:18,834 --> 00:21:21,643
Yummy here's, you bow the head.

418
00:21:23,484 --> 00:21:26,451
And bend the knees as
generous as you need to here,

419
00:21:26,451 --> 00:21:30,757
no need to kind of hit this
perfect little yoga shape today,

420
00:21:30,757 --> 00:21:34,499
or any day for 
that matter, but uh,

421
00:21:34,499 --> 00:21:38,555
find what feels good.

422
00:21:38,555 --> 00:21:41,143
Find the layer of breath.

423
00:21:55,728 --> 00:21:58,240
And then slowly we'll release.

424
00:21:58,240 --> 00:22:00,953
And come to lie flat on the back.

425
00:22:02,767 --> 00:22:06,732
When you arrive, go ahead and
hug the knees into the chest.

426
00:22:08,750 --> 00:22:10,870
And then release the
left foot to the ground,

427
00:22:10,870 --> 00:22:13,413
and the right leg up high.

428
00:22:13,413 --> 00:22:15,926
Cross the 
right ankle over the left.

429
00:22:15,926 --> 00:22:19,136
Interlace the fingertips behind
the back of the left thigh,

430
00:22:19,136 --> 00:22:22,397
and then bring your left foot
onto an imaginary wall here,

431
00:22:22,397 --> 00:22:25,143
so press up 
against the wall, flex.

432
00:22:25,143 --> 00:22:28,379
Now we'll begin 
to squeeze and pull.

433
00:22:28,379 --> 00:22:31,756
Breathing deep here in a little
reclined One-Legged Pigeon.

434
00:22:31,756 --> 00:22:33,820
Neck is nice and long,
so your chin is lifted,

435
00:22:33,820 --> 00:22:36,285
see we can 
tuck it in a little bit.

436
00:22:36,285 --> 00:22:38,372
Breathing deep here.

437
00:22:42,572 --> 00:22:44,107
Hmmmm.

438
00:22:45,034 --> 00:22:46,979
Great, then send 
the left leg up high,

439
00:22:46,979 --> 00:22:50,089
just a little hamstring
bonus here, one more breath.

440
00:22:51,070 --> 00:22:53,759
And then nice and easy,
with control, right?

441
00:22:53,759 --> 00:22:56,206
So again, 
resist the slingshot effect.

442
00:22:56,206 --> 00:22:59,060
With control send the left, 
uh, right leg up to

443
00:22:59,060 --> 00:23:00,717
meet the left.

444
00:23:00,717 --> 00:23:02,476
And I'm gonna reach
both fingertips towards

445
00:23:02,476 --> 00:23:05,065
the outer edges 
and I'm gonna pulse here.

446
00:23:06,606 --> 00:23:08,604
Keep the shoulders relaxed.

447
00:23:08,604 --> 00:23:10,210
Palms facing each other.

448
00:23:10,210 --> 00:23:13,046
Tailbone scooping up 
towards the sky.

449
00:23:14,427 --> 00:23:16,648
Oh my God, creaky old floor!

450
00:23:18,392 --> 00:23:20,612
Oh my God,
we have a creaky floor here.

451
00:23:20,612 --> 00:23:22,788
Yay, everything's in alignment.

452
00:23:22,788 --> 00:23:24,026
See, sometimes when you move,

453
00:23:24,026 --> 00:23:25,669
it just takes a while, right?

454
00:23:25,669 --> 00:23:28,739
Take it to the left, pulse.

455
00:23:30,126 --> 00:23:31,426
Creaky old floor.

456
00:23:31,426 --> 00:23:34,672
Let's bring all the YWA members

457
00:23:34,672 --> 00:23:36,125
who've been with me for a while.

458
00:23:36,125 --> 00:23:38,791
And to the right, here we go.

459
00:23:38,791 --> 00:23:40,825
Miss that creaky old floor.

460
00:23:40,825 --> 00:23:42,176
But we have one here.

461
00:23:42,176 --> 00:23:43,076
Oh my gosh.

462
00:23:43,076 --> 00:23:44,289
And then back to center.

463
00:23:44,289 --> 00:23:48,357
Five, four, 
three, two, and release.

464
00:23:48,357 --> 00:23:49,099
Yay.

465
00:23:49,099 --> 00:23:50,852
You never know when you're
gonna make new discoveries.

466
00:23:50,852 --> 00:23:53,228
Right foot to the
ground, left leg up high.

467
00:23:55,439 --> 00:23:56,613
Crossing the left,

468
00:23:56,613 --> 00:23:57,906
(laughs)

469
00:23:57,906 --> 00:24:00,369
left ankle over the right.

470
00:24:00,369 --> 00:24:01,716
Interlace.

471
00:24:01,716 --> 00:24:03,278
Who'd have thought 
a creaky floor could

472
00:24:03,278 --> 00:24:05,038
bring so much joy to someone.

473
00:24:05,038 --> 00:24:06,268
Okay.

474
00:24:06,268 --> 00:24:07,956
Shin parallel to the ceiling.

475
00:24:07,956 --> 00:24:09,795
Flex your right foot.

476
00:24:09,795 --> 00:24:11,215
So chances are 
you know this shape, right,

477
00:24:11,215 --> 00:24:13,743
but the feet just kind of
have to hang dead-like.

478
00:24:13,743 --> 00:24:17,377
So keep a little aliveness
here, and then squeeze.

479
00:24:20,683 --> 00:24:24,132
Again, tuck your chin 
into your chest.

480
00:24:26,564 --> 00:24:28,265
And then creaky old floor aside,

481
00:24:28,265 --> 00:24:30,142
I need you to 
close your eyes and

482
00:24:30,142 --> 00:24:33,233
I would like to invite
you to feel supported.

483
00:24:34,483 --> 00:24:36,333
Your spine supported here,

484
00:24:36,333 --> 00:24:39,653
the weight of your body 
supported by the earth.

485
00:24:42,164 --> 00:24:44,351
Keep breathing.

486
00:24:44,351 --> 00:24:46,787
Then extend that right leg up.

487
00:24:51,624 --> 00:24:54,462
Great, slowly unravel.

488
00:24:54,462 --> 00:24:56,124
Left foot joining the right,

489
00:24:56,124 --> 00:25:00,123
this time we interlace
fingertips behind the head.

490
00:25:00,123 --> 00:25:02,883
Inhale in.

491
00:25:02,883 --> 00:25:06,225
Exhale, lift the head,
the neck, the shoulders.

492
00:25:06,225 --> 00:25:08,049
Press into the heels.

493
00:25:08,049 --> 00:25:09,888
Inhale lower.

494
00:25:09,888 --> 00:25:12,166
Exhale lift.

495
00:25:12,166 --> 00:25:13,975
Inhale lower.

496
00:25:13,975 --> 00:25:14,942
Exhale lift.

497
00:25:14,942 --> 00:25:16,131
Keep the elbows wide.

498
00:25:16,131 --> 00:25:18,267
Keep it going.

499
00:25:20,357 --> 00:25:22,325
Inhale lower.

500
00:25:22,325 --> 00:25:23,980
Exhale lift.

501
00:25:23,980 --> 00:25:26,491
Extend the thumbs, nice
little neck hammock here.

502
00:25:32,534 --> 00:25:34,004
And three more.

503
00:25:36,007 --> 00:25:38,300
Scooping the tailbone out.

504
00:25:40,042 --> 00:25:42,345
And last one, you got it.

505
00:25:44,511 --> 00:25:45,807
And release.

506
00:25:45,807 --> 00:25:47,429
Supta Baddha Konasana.

507
00:25:47,429 --> 00:25:50,373
Ah, we lit the fire in
our belly after all.

508
00:25:51,414 --> 00:25:54,345
Shimmy the shoulders
underneath the heart here.

509
00:25:55,718 --> 00:25:58,152
Maybe give your 
little belly a pet.

510
00:25:58,152 --> 00:25:59,446
Ahh...

511
00:25:59,446 --> 00:26:01,805
Inhale, lots of love in.

512
00:26:01,805 --> 00:26:04,655
Exhale, close your eyes.

513
00:26:09,564 --> 00:26:11,943
Begin to allow your breath to

514
00:26:11,943 --> 00:26:14,997
return back to 
a natural rhythm here.

515
00:26:17,272 --> 00:26:21,082
And then when you're ready,
we'll peel the arms out wide.

516
00:26:22,345 --> 00:26:26,091
And slide the legs out long.

517
00:26:32,003 --> 00:26:33,349
Allow your body to grow heavy,

518
00:26:33,349 --> 00:26:36,809
even if you don't have
time for a long Halasana.

519
00:26:36,809 --> 00:26:41,653
Take a second here to let
the body settle and rest.

520
00:26:41,653 --> 00:26:44,493
To allow the nutrients of
your practice to seep in,

521
00:26:44,493 --> 00:26:46,283
to settle in.

522
00:26:52,164 --> 00:26:54,002
Then notice how you feel.

523
00:27:05,849 --> 00:27:08,169
Then slowly 
draw the palms together,

524
00:27:08,169 --> 00:27:10,336
bring them to your third eye.

525
00:27:12,768 --> 00:27:17,213
And we seal the 
deal by saying Namaste,

526
00:27:17,213 --> 00:27:18,763
which is honoring the best and

527
00:27:18,763 --> 00:27:21,276
most beautiful 
version of ourself.

528
00:27:22,905 --> 00:27:26,409
Seeing that, 
honoring that in one's self.

529
00:27:26,409 --> 00:27:29,442
And then also in others.

530
00:27:30,575 --> 00:27:33,650
Take good care, my friends.

531
00:27:33,650 --> 00:27:35,695
Choose the light.

532
00:27:35,695 --> 00:27:37,377
Let it go.

533
00:27:37,377 --> 00:27:38,983
Namaste.

534
00:27:41,624 --> 00:27:45,333
(soothing music)