(werewolf howls)
(thunder rumbling)

(errie music)

(electricity crackling)

(evil laughter)

- Let's begin on all fours.

Come on down to the ground.

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

Take a deep breath in.

As you're ready, Cat-Cow.

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

Exhale, round the spine, 
chin to chest.

Navel draws up.

Inhale, open the chest,

press into the hands,
press into feet,

find extension
through the crown.

Exhale, round the spine,
chin to chest,

navel draws up.

Couple more times
here with your breath.

Moving nice and slow.

Starting to 
work out any sticky spots

in the spinal column.

And ultimately just taking a

little time to
connect to yourself.

It's okay to have fun.

Breathe deep and
find what feels good.

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

So the spine is nice and long.

Crown of the head
is reaching forward.

Tailbone is reaching back.

Curl the toes under, inhale in.

As you exhale,
lift your knee,

so we're
challenging ourselves here

to hug the
abs up to the spine

and keep the neck long,
tailbone reaching.

You're here for three.

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

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

send it back
for a Child's Pose.

Reach, reach, reach
the fingertips forward.

Inhale in deeply.

Exhale, completely melting
your heart towards the earth.

Cool, inhale, rise back
up to Tabletop Position.

Find your alignment.

Then bump your
hips to the left here,

and then slowly take your gaze

to look past
your right shoulder.

Big stretch in the
left side body here.

Think about
spinal extension here,

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

Good, then keep that extension

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

Bump the hips to the right,

turn to look past
your left shoulder.

Press away from the
earth with your palms.

Then keep that extension
through the cervical spine,

neck nice and long.

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

And then drop your
elbows where your hands are.

Walk the knees back,
tailbone to the sky,

Puppy Posture.

Melt your heart to the ground.

Forehead might release,
too, breathe in.

Big stretch here.
Big breath.

Breathe out.

Breathe in.

Breathe out.
Good job, Benji.

Alright, come back up
to Tabletop Position.

This time we'll
curl the toes under.

Inhale in.

Exhale, lift the tailbone
high for Downward Facing Dog.

Take a second
here to pedal the feet.

And think about that extension

from the crown of
the head even here.

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

but the spine is nice and long.

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

Draw your abs in.

Nice. Now, listen carefully.

Inhale in, bend both knees.

Exhale, slowly walk 
the hands on the earth

all the way back 
to meet your toes.

So you're in 
a standing Forward Fold

at the back
edge of your mat.

So I'm by Benji here.

And you're gonna 
allow the spine

to drape over the legs.

Bend your knees as
generously as you like here.

Toes pointing forward.

You might close your
eyes or soften your gaze.

Take three deep breaths here.

Any soft swaying motion 
or easy movement

that is calling your name,

you can respond to
finding what feels good

in this Uttanasana,
Standing Forward Fold.

After your three
cycles of breath,

you're gonna
bend the knees a lot

to support your
back and slowly roll up,

pressing into all
four corners of the feet,

energizing through the legs.

And then we'll tuck the tailbone

and slowly stack up 
through the spine,

one vertebra at a time,

until the crown of
the head is the very,

very last thing to rise up.

And then we stand
up nice and tall,

lengthening through the crown,

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

do, hairdo.

Alright, inhale in.

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

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

And slow and steady,

see if you can isolate 
through each vertebra,

one at a time,

noticing where you
might have some stickiness.

And then slowly back
down into the fold we go.

This time we're gonna walk the

palms all the
way out through to,

yep, you guessed it, Plank.

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

Lengthening through
the crown of the head.

We're in full
Plank or Half Plank,

breathing deep,
inhale in.

Extend through the crown.

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

Press away from 
the palms, everyone.

You're here for three,
breathe deep.

Two, one.

Lift the knees
if they're lowered.

Slowly begin to walk 
your hands back up towards

the back edge of your 
mat into the Forward Fold.

Nice, bend the knees generously.

Draw the navel to the spine 
to support the low back

as you roll up 
slowly to standing.

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

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

let them drop.

Good, again, inhale.

Squeeze and lift.

Exhale, let it go.

One more time,
inhale, squeeze and lift.

Exhale, let it go.

Drop the chin to the chest.

Start to slowly roll it down.

As slow as you can go.

One vertebra at a time.

Forward Fold.

From the Forward Fold,
once again,

we start to walk the
hands out to our Plank.

Maybe this time you
lift the knees in full Plank.

Breathe deeply.

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

right and take the left
hand to the left waistline.

Breathe deep, Side Plank.

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

Right hand to right waist.

Good, slowly lower it down,

walk the hands back
towards the toes,

meet in the Forward Fold.

Good, bend the knees,

slowly rise up. 
Roll it up to standing.

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

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

And each time you
take the shoulders back,

see if you can find
a lift in your chest.

Nice lengthening through
the crown of the head still.

And after three circles,
we'll drop the chin to the

chest and we'll 
roll it down slowly.

Walk it out to Plank.

Turn the heels to the right,

maybe this time the
left fingertips reach up.

And then all the
way through to center,

maybe this time the
right fingertips reach up.

Good. Now back to center.

Lower the knees.

Lower all the way to the belly.

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

Exhale, release.

Press up to all fours.

Tabletop Position once again.

Good, curl the left toes under,

extend the left leg,
just the left leg.

Nice. Now, inhale in.

Exhale, slow and steady,

you're gonna look
past your right shoulder.

And then back to center,

keeping that spinal extension
through the crown of the head,

look past your left shoulder.

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

Right toes go out.

Inhale in, 
look past your left shoulder.

Bring it back through center
and look past your right shoulder.

Now reel that
right knee back in.

Once again, extension
through the crown of the head,

lengthening through the tail.

Curl the toes under,
send it up and back,

Downward Facing Dog.

Now from here you're 
gonna draw your navel

up to your spine and 
slowly roll up and over an

imaginary hurdle to
come to your Plank.

Breathe in.

As you exhale,
go up and over that hurdle

to send the hips
up high and back,

Downward Facing Dog.

Again, inhale, navel
and abdominals lift up.

We take it up and over,
rolling through the spine.

And then send it back,
Downward Facing Dog.

Do one more.

Finding an articulation through

the spine as you
move with your breath.

Nice. Then we'll walk the hands

all the way back to the toes

and last time, 
bend the knees generously,

strong legs, roll it up.

Good. Inhale in here.

Exhale, relax
the shoulders down.

Inhale in.
Exhale, drop the chin.

Roll it down nice and slow.

Walk it out to Plank.
This is your last one.

Inhale in.

Exhale, slowly turn
the heels to the right.

Left hand can come to the
waistline or up to the sky and

maybe you take the top foot
and lift it up to a Tree Pose

or maybe it kicks out towards
the back edge of your mat.

And then you come back to center

and same thing here, 
finding a version of

Side Plank here that's
challenging and fun.

And then bring
it back to center,

slowly lower to the belly.

Inhale, extend through 
the crown for Cobra.

Exhale to soften and release.

This time, press to all fours.

Walk the knees together.

And then paint your yoga mat
with your hands as you flick

the fingertips back
behind you and rest your heart,

your head, the shoulders
round in Balasana.

If Balasana is not
a good shape for you,

you can come to
a cross-legged seat

or come to
lie on your back.

Hugging your
knees into your chest.

Also, way to go, guys.
Take a deep breath in.

And exhale, let it go.

As you breathe in, 
feel the skin

of your back body stretch.

As you breathe out,
feel it soften and release.

Sweet. Press into the palms
if you're in Child's Pose.

Go ahead and come out and
let's all meet on our backs.

Bend your knees
when you get there.

Feet firmly
planted on the earth.

Excuse me, buddy.

Palms pressing
gently at your sides.

Nice and slow,
ground through the feet,

inhale, start by
lifting just the tailbone.

Then the sacrum and continue

to lift up through the spine,

one vertebra at a time.

And then when
you get to the top,

pause, breathe.

Lift the chest to the chin,
and the chin to the sky.

Inhale in. Exhale,
soften through the sternum,

and slowly roll it back down.

Again, inhale, we lift.

Roll it up, shins forward,

chest lifts, chin to sky.

Then softening 
through the sternum.

Slowly rolling down.

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

extend the left leg out long.

Inhale in. As you exhale,
take your right knee across

the body for a supine twist.

Turn to look past
your right shoulder,

anchor your 
right shoulder to the ground.

On each exhale,
breathe into your belly.

Then release it.

Come back to center.

We'll take it to the other side.

Supine twist.

You can start to
close your eyes here.

Soften your gaze.

And as we near the
end of this practice,

take a couple breaths

that feel really just like you,

like whatever,

notice what it feels
like to be alive today,

to be you today.

In this body with this breath.

And then as you
melt back to center,

we're gonna bring 
the hands to the belly

and legs can extend out long.

And we're gonna
inhale lots of love in.

Fill your belly with air.

And exhale lots of love out.

Inhale, fill your belly

with love.

And exhale lots of love out.

These practices

are just a reminder 
that it can look like

whatever you
need it to look like.

It can be fun, it can be silly.

Whatever it takes to get you to

take some time for yourself
to connect to your body,

connect to your
breath and your spirit.

Just allow the weight 
of the body to relax fully

for one more moment here.

And then slowly
begin to wiggle the toes.

Begin wiggle your fingers

and open your eyes.

Bring the palms together,

thumbs all the way
up to the third eye.

A little bit of gratitude for
yourself for having some fun,

showing up for practice today.

I certainly am grateful and

I love moving through this life

with you guys so
thank you so much.

Share this fun video 
with your pals if you like

and we will see you again soon.

(upbeat music)

(lightning crackling)
(thunder rumbling)