1
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(werewolf howls)
(thunder rumbling)

2
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(errie music)

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(electricity crackling)

4
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(evil laughter)

5
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- Let's begin on all fours.

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Come on down to the ground.

7
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Take your time getting there,
hopefully with a little smile.

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Take a deep breath in.

9
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As you're ready, Cat-Cow.

10
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You're gonna drop the belly,
open the chest, look forward.

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Exhale, round the spine, 
chin to chest.

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Navel draws up.

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Inhale, open the chest,

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press into the hands,
press into feet,

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find extension
through the crown.

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Exhale, round the spine,
chin to chest,

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navel draws up.

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Couple more times
here with your breath.

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Moving nice and slow.

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Starting to 
work out any sticky spots

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in the spinal column.

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And ultimately just taking a

23
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little time to
connect to yourself.

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It's okay to have fun.

25
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Breathe deep and
find what feels good.

26
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The next time you inhale,
bring it to Tabletop Position.

27
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So the spine is nice and long.

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Crown of the head
is reaching forward.

29
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Tailbone is reaching back.

30
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Curl the toes under, inhale in.

31
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As you exhale,
lift your knee,

32
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so we're
challenging ourselves here

33
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to hug the
abs up to the spine

34
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and keep the neck long,
tailbone reaching.

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You're here for three.

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You might start to shake
and feel some heat, two.

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And one, lower the knees,
press into the tops of the feet,

38
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send it back
for a Child's Pose.

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Reach, reach, reach
the fingertips forward.

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Inhale in deeply.

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Exhale, completely melting
your heart towards the earth.

42
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Cool, inhale, rise back
up to Tabletop Position.

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Find your alignment.

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Then bump your
hips to the left here,

45
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and then slowly take your gaze

46
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to look past
your right shoulder.

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Big stretch in the
left side body here.

48
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Think about
spinal extension here,

49
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so you're lengthening
through the crown of the head.

50
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Good, then keep that extension

51
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as you come through center and
then take it to the other side.

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Bump the hips to the right,

53
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turn to look past
your left shoulder.

54
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Press away from the
earth with your palms.

55
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Then keep that extension
through the cervical spine,

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neck nice and long.

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Draw your abs, your belly 
up to your spine here.

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And then drop your
elbows where your hands are.

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Walk the knees back,
tailbone to the sky,

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Puppy Posture.

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Melt your heart to the ground.

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Forehead might release,
too, breathe in.

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Big stretch here.
Big breath.

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Breathe out.

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Breathe in.

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Breathe out.
Good job, Benji.

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Alright, come back up
to Tabletop Position.

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This time we'll
curl the toes under.

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Inhale in.

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Exhale, lift the tailbone
high for Downward Facing Dog.

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Take a second
here to pedal the feet.

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And think about that extension

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from the crown of
the head even here.

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So you're not holding
or gripping in the neck,

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but the spine is nice and long.

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You can hug your low ribcage
in to support your back here.

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Draw your abs in.

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Nice. Now, listen carefully.

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Inhale in, bend both knees.

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Exhale, slowly walk 
the hands on the earth

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all the way back 
to meet your toes.

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So you're in 
a standing Forward Fold

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at the back
edge of your mat.

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So I'm by Benji here.

85
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And you're gonna 
allow the spine

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to drape over the legs.

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Bend your knees as
generously as you like here.

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Toes pointing forward.

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You might close your
eyes or soften your gaze.

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Take three deep breaths here.

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Any soft swaying motion 
or easy movement

92
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that is calling your name,

93
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you can respond to
finding what feels good

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in this Uttanasana,
Standing Forward Fold.

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After your three
cycles of breath,

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you're gonna
bend the knees a lot

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to support your
back and slowly roll up,

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pressing into all
four corners of the feet,

99
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energizing through the legs.

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And then we'll tuck the tailbone

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and slowly stack up 
through the spine,

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one vertebra at a time,

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until the crown of
the head is the very,

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very last thing to rise up.

105
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And then we stand
up nice and tall,

106
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lengthening through the crown,

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or for me through
the tip-top of my hair,

108
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do, hairdo.

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Alright, inhale in.

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Exhale, we're gonna go
right back down the way we came.

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So you're gonna start
with the chin to chest.

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And slow and steady,

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see if you can isolate 
through each vertebra,

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one at a time,

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noticing where you
might have some stickiness.

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And then slowly back
down into the fold we go.

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This time we're gonna walk the

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palms all the
way out through to,

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yep, you guessed it, Plank.

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Plank Pose, feel free to lower 
the knees here for Half Plank.

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Lengthening through
the crown of the head.

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We're in full
Plank or Half Plank,

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breathing deep,
inhale in.

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Extend through the crown.

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On the exhale, reach the heels 
back if the knees are lifted.

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Press away from 
the palms, everyone.

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You're here for three,
breathe deep.

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Two, one.

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Lift the knees
if they're lowered.

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Slowly begin to walk 
your hands back up towards

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the back edge of your 
mat into the Forward Fold.

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Nice, bend the knees generously.

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Draw the navel to the spine 
to support the low back

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as you roll up 
slowly to standing.

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This time when you come to
your standing position, inhale,

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squeeze the shoulders up to
the ears and on a sharp exhale,

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let them drop.

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Good, again, inhale.

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Squeeze and lift.

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Exhale, let it go.

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One more time,
inhale, squeeze and lift.

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Exhale, let it go.

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Drop the chin to the chest.

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Start to slowly roll it down.

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As slow as you can go.

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One vertebra at a time.

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Forward Fold.

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From the Forward Fold,
once again,

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we start to walk the
hands out to our Plank.

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Maybe this time you
lift the knees in full Plank.

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Breathe deeply.

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Good, now from here, we're
gonna turn the heels to the

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right and take the left
hand to the left waistline.

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Breathe deep, Side Plank.

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And then come through center,
take it to the other side.

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Right hand to right waist.

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Good, slowly lower it down,

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walk the hands back
towards the toes,

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meet in the Forward Fold.

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Good, bend the knees,

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slowly rise up. 
Roll it up to standing.

162
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And this time we're gonna
take three shoulder circles.

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So you'll just slowly
circle forward, up and back.

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And each time you
take the shoulders back,

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see if you can find
a lift in your chest.

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Nice lengthening through
the crown of the head still.

167
00:09:07,760 --> 00:09:10,120
And after three circles,
we'll drop the chin to the

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chest and we'll 
roll it down slowly.

169
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Walk it out to Plank.

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Turn the heels to the right,

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maybe this time the
left fingertips reach up.

172
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And then all the
way through to center,

173
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maybe this time the
right fingertips reach up.

174
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Good. Now back to center.

175
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Lower the knees.

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Lower all the way to the belly.

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Good. Inhale, Cobra,
find extension in the spine.

178
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Exhale, release.

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Press up to all fours.

180
00:09:44,280 --> 00:09:48,400
Tabletop Position once again.

181
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Good, curl the left toes under,

182
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extend the left leg,
just the left leg.

183
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Nice. Now, inhale in.

184
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Exhale, slow and steady,

185
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you're gonna look
past your right shoulder.

186
00:10:00,520 --> 00:10:01,800
And then back to center,

187
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keeping that spinal extension
through the crown of the head,

188
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look past your left shoulder.

189
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Good, then reel that
left knee back in and repeat.

190
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Right toes go out.

191
00:10:13,760 --> 00:10:17,883
Inhale in, 
look past your left shoulder.

192
00:10:20,160 --> 00:10:24,347
Bring it back through center
and look past your right shoulder.

193
00:10:25,480 --> 00:10:28,320
Now reel that
right knee back in.

194
00:10:28,320 --> 00:10:31,320
Once again, extension
through the crown of the head,

195
00:10:31,320 --> 00:10:32,480
lengthening through the tail.

196
00:10:32,480 --> 00:10:35,280
Curl the toes under,
send it up and back,

197
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Downward Facing Dog.

198
00:10:37,680 --> 00:10:39,500
Now from here you're 
gonna draw your navel

199
00:10:39,500 --> 00:10:43,200
up to your spine and 
slowly roll up and over an

200
00:10:43,200 --> 00:10:45,720
imaginary hurdle to
come to your Plank.

201
00:10:45,720 --> 00:10:46,640
Breathe in.

202
00:10:46,640 --> 00:10:49,640
As you exhale,
go up and over that hurdle

203
00:10:49,640 --> 00:10:51,640
to send the hips
up high and back,

204
00:10:51,640 --> 00:10:53,080
Downward Facing Dog.

205
00:10:53,080 --> 00:10:56,880
Again, inhale, navel
and abdominals lift up.

206
00:10:56,880 --> 00:11:00,560
We take it up and over,
rolling through the spine.

207
00:11:00,560 --> 00:11:03,720
And then send it back,
Downward Facing Dog.

208
00:11:03,720 --> 00:11:04,680
Do one more.

209
00:11:04,680 --> 00:11:07,040
Finding an articulation through

210
00:11:07,040 --> 00:11:11,524
the spine as you
move with your breath.

211
00:11:13,680 --> 00:11:15,780
Nice. Then we'll walk the hands

212
00:11:15,780 --> 00:11:18,200
all the way back to the toes

213
00:11:18,200 --> 00:11:21,123
and last time, 
bend the knees generously,

214
00:11:21,123 --> 00:11:24,680
strong legs, roll it up.

215
00:11:24,680 --> 00:11:27,320
Good. Inhale in here.

216
00:11:27,320 --> 00:11:30,880
Exhale, relax
the shoulders down.

217
00:11:30,880 --> 00:11:33,000
Inhale in.
Exhale, drop the chin.

218
00:11:33,000 --> 00:11:36,240
Roll it down nice and slow.

219
00:11:36,240 --> 00:11:40,440
Walk it out to Plank.
This is your last one.

220
00:11:40,440 --> 00:11:41,920
Inhale in.

221
00:11:41,920 --> 00:11:46,840
Exhale, slowly turn
the heels to the right.

222
00:11:46,840 --> 00:11:49,960
Left hand can come to the
waistline or up to the sky and

223
00:11:49,960 --> 00:11:54,120
maybe you take the top foot
and lift it up to a Tree Pose

224
00:11:54,120 --> 00:11:58,280
or maybe it kicks out towards
the back edge of your mat.

225
00:11:58,280 --> 00:12:00,930
And then you come back to center

226
00:12:00,930 --> 00:12:05,160
and same thing here, 
finding a version of

227
00:12:05,160 --> 00:12:10,640
Side Plank here that's
challenging and fun.

228
00:12:10,640 --> 00:12:12,840
And then bring
it back to center,

229
00:12:12,840 --> 00:12:15,720
slowly lower to the belly.

230
00:12:15,720 --> 00:12:19,480
Inhale, extend through 
the crown for Cobra.

231
00:12:19,480 --> 00:12:22,120
Exhale to soften and release.

232
00:12:22,120 --> 00:12:24,560
This time, press to all fours.

233
00:12:24,560 --> 00:12:27,520
Walk the knees together.

234
00:12:27,520 --> 00:12:31,240
And then paint your yoga mat
with your hands as you flick

235
00:12:31,240 --> 00:12:34,800
the fingertips back
behind you and rest your heart,

236
00:12:34,800 --> 00:12:40,160
your head, the shoulders
round in Balasana.

237
00:12:40,160 --> 00:12:42,760
If Balasana is not
a good shape for you,

238
00:12:42,760 --> 00:12:46,120
you can come to
a cross-legged seat

239
00:12:46,120 --> 00:12:48,680
or come to
lie on your back.

240
00:12:48,680 --> 00:12:51,764
Hugging your
knees into your chest.

241
00:12:53,000 --> 00:12:55,787
Also, way to go, guys.
Take a deep breath in.

242
00:12:56,640 --> 00:12:59,356
And exhale, let it go.

243
00:13:00,680 --> 00:13:03,990
As you breathe in, 
feel the skin

244
00:13:03,990 --> 00:13:06,833
of your back body stretch.

245
00:13:08,080 --> 00:13:11,878
As you breathe out,
feel it soften and release.

246
00:13:13,080 --> 00:13:16,320
Sweet. Press into the palms
if you're in Child's Pose.

247
00:13:16,320 --> 00:13:21,058
Go ahead and come out and
let's all meet on our backs.

248
00:13:22,520 --> 00:13:25,080
Bend your knees
when you get there.

249
00:13:25,080 --> 00:13:27,040
Feet firmly
planted on the earth.

250
00:13:27,040 --> 00:13:28,760
Excuse me, buddy.

251
00:13:29,800 --> 00:13:33,160
Palms pressing
gently at your sides.

252
00:13:34,080 --> 00:13:36,280
Nice and slow,
ground through the feet,

253
00:13:36,280 --> 00:13:39,760
inhale, start by
lifting just the tailbone.

254
00:13:39,760 --> 00:13:42,650
Then the sacrum and continue

255
00:13:42,650 --> 00:13:45,320
to lift up through the spine,

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one vertebra at a time.

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And then when
you get to the top,

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pause, breathe.

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00:13:50,200 --> 00:13:54,160
Lift the chest to the chin,
and the chin to the sky.

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00:13:55,120 --> 00:13:58,800
Inhale in. Exhale,
soften through the sternum,

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and slowly roll it back down.

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Again, inhale, we lift.

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Roll it up, shins forward,

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chest lifts, chin to sky.

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Then softening 
through the sternum.

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Slowly rolling down.

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From here, we'll hug the
right knee into the chest,

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extend the left leg out long.

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00:14:26,280 --> 00:14:29,240
Inhale in. As you exhale,
take your right knee across

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00:14:29,240 --> 00:14:32,360
the body for a supine twist.

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Turn to look past
your right shoulder,

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anchor your 
right shoulder to the ground.

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On each exhale,
breathe into your belly.

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Then release it.

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Come back to center.

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00:14:49,480 --> 00:14:52,145
We'll take it to the other side.

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Supine twist.

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You can start to
close your eyes here.

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Soften your gaze.

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And as we near the
end of this practice,

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take a couple breaths

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that feel really just like you,

283
00:15:13,440 --> 00:15:14,680
like whatever,

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notice what it feels
like to be alive today,

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to be you today.

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00:15:22,520 --> 00:15:25,626
In this body with this breath.

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00:15:28,680 --> 00:15:30,080
And then as you
melt back to center,

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00:15:30,080 --> 00:15:32,390
we're gonna bring 
the hands to the belly

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00:15:32,390 --> 00:15:35,662
and legs can extend out long.

290
00:15:38,160 --> 00:15:40,560
And we're gonna
inhale lots of love in.

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00:15:40,560 --> 00:15:43,585
Fill your belly with air.

292
00:15:45,400 --> 00:15:48,928
And exhale lots of love out.

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00:15:50,880 --> 00:15:54,624
Inhale, fill your belly

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00:15:54,624 --> 00:15:57,328
with love.

295
00:15:59,080 --> 00:16:02,120
And exhale lots of love out.

296
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These practices

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are just a reminder 
that it can look like

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00:16:09,120 --> 00:16:11,560
whatever you
need it to look like.

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00:16:11,560 --> 00:16:13,783
It can be fun, it can be silly.

300
00:16:14,840 --> 00:16:18,920
Whatever it takes to get you to

301
00:16:18,920 --> 00:16:23,640
take some time for yourself
to connect to your body,

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00:16:23,640 --> 00:16:28,850
connect to your
breath and your spirit.

303
00:16:32,040 --> 00:16:35,667
Just allow the weight 
of the body to relax fully

304
00:16:35,667 --> 00:16:38,393
for one more moment here.

305
00:16:48,160 --> 00:16:52,120
And then slowly
begin to wiggle the toes.

306
00:16:52,120 --> 00:16:55,300
Begin wiggle your fingers

307
00:16:55,300 --> 00:16:58,480
and open your eyes.

308
00:16:58,480 --> 00:17:00,400
Bring the palms together,

309
00:17:00,400 --> 00:17:03,200
thumbs all the way
up to the third eye.

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00:17:04,448 --> 00:17:07,760
A little bit of gratitude for
yourself for having some fun,

311
00:17:07,760 --> 00:17:09,480
showing up for practice today.

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00:17:09,480 --> 00:17:12,200
I certainly am grateful and

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00:17:12,200 --> 00:17:15,720
I love moving through this life

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00:17:15,720 --> 00:17:18,720
with you guys so
thank you so much.

315
00:17:18,720 --> 00:17:21,530
Share this fun video 
with your pals if you like

316
00:17:21,530 --> 00:17:25,073
and we will see you again soon.

317
00:17:26,163 --> 00:17:28,806
(upbeat music)

318
00:17:28,806 --> 00:17:32,456
(lightning crackling)
(thunder rumbling)