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- Hello everyone,
welcome to Yoga With Adriene.

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Today we have a yoga
practice for your abs.

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That is short
for your abdominals.

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Hop into something comfy
and let's get started.

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(upbeat music)

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Alright team, let's begin
lying on our backs.

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So take your time
gettin' down on the ground.

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Hi Benji.

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Right away as you
come onto your back,

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just pay attention to how
you're regarding yourself.

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You know, how you
move matters here.

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And so be kind to yourself

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as you come into
this first position.

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Feet as wide as the mat,
knees fall together.

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So you're not holding in
the legs here to start.

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Hands come to the 
low abdominals, that low belly.

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And you're just gonna shimmy
your shoulder blades

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underneath your chest.

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And as we come into
our first position,

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we really are gonna think about

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welcoming a Lovingkindness

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to this moment 
through our breath.

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And if that sounds like
a bunch of mumbo jumbo,

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that's fair but play
along with me if you can.

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We are gonna go on a little

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journey today
strengthening the abs.

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And we have a lot of really

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cool energetic points
along the abdominal wall.

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(laughs)

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And so just taking 
a moment here to

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drop in consciously 
to this practice.

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This is not just a workout.

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It can be, but it can
also be so much more.

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So, close your eyes if
you feel comfortable.

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And just start to deepen your
breath and as you breathe in,

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feel the slight rise

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of the belly 
and the gentle fall.

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You can keep it pretty chill
for now, kind of lazy-like.

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Just nice and easy.

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And start to let go
of the day thus far.

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And again, just showing
up with a little intention of

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Lovingkindness
for yourself here.

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Sending awareness to
the low abdominals

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as you breathe into the belly.

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And as you're ready,

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as you're willing
and as you're ready,

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we're gonna start to exaggerate
this breath a little more

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and engage the muscles.

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So the inhale,
again, it's an expansion.

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You might start
to actively though,

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press, press, press,

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press out for that expansion

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as if there was a
balloon in your belly.

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And then, yep,
you guessed it,

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on the exhale,
we're not just passive anymore,

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allowing it to fall,
we're drawing the muscles,

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think about drawing your navel
in, in, in towards the spine.

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Again, inhale, expand.

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Breathe in, breathe in,
breathe in to max capacity.

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Feel it stretch.

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Woo, and then exhale,

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navel draws down 
as you breathe out.

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And it keeps 
drawing down and in and in

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and in and in.

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And one more like that,
give it some gusto.

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Here we go, inhale.

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And if this is new to you,
this can be really hard.

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Like, it's hard to turn these
muscles on in the beginning

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so just be
patient with yourself.

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Drawing the navel
in as you breathe in.

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And it's an
activation of those muscles.

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So you're not just
sucking the belly in.

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It's a real drawing,
a retraction.

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Alright, and then you can
release that. Great work.

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We're gonna hug the
knees into the chest.

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Start to rock a
little side to side.

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Find what feels good here.

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You can imagine you're like
a bear on a tree crawling your

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shoulder blades
down your back body.

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You can take the knees in
gentle circles one way

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and then the other.

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If you're really feeling
a Happy Baby moment here,

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maybe take that.
Just a couple breaths here on

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your own to check
in with your body.

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Find a little
massage in the low back.

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Continuing to land
here in the moment.

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I know we all have
full plates, busy lives,

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and it can be really hard
to drop into the present.

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But that's why a
great physical practice

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can really do wonders

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and help anchoring us.

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That and the breath.

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So breathe in.

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As you breathe out, drop the
soles of the feet to the mat.

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We're gonna 
interlace the fingertips

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and bring them behind the head.

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Extend the thumbs if you
like to cradle the neck for

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a little more support
or you can skip that.

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Alright, elbows are gonna 
stay nice and wide here

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and we're gonna 
come to a neutral spine.

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So for neutral spine,

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tailbone goes down towards the
mat and there's just a little,

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little space between
your low back and the mat.

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Now, the one catch to
playing in neutral spine is

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the ribs tend to
really lift and splay out.

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I'll exaggerate it, like this.

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And so we have to find that

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balance between the tailbone
lengthening down and the

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activation of the upper abs
by hugging the low ribs in.

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And if you're like,
"Say what?" (chuckles)

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It's all good.

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These are just layers that
we can come to play with the

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longer we practice and
the more often we show up.

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Alright, so I'm
in neutral spine.

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Inhale in, keep the
feet on the ground.

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As you exhale, lift the head, 
the neck, the shoulders.

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Try to keep the elbows wide.

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They can stay at a diagonal.

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They don't have to be
flat in line with your ears.

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You're just gonna stay lifted
here for a couple breaths.

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Notice that neutral spine.

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If you lift the
tailbone up towards the sky,

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everyone go ahead and lift your
tailbone up towards the sky,

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and then lengthen it down,
you'll feel your deep core

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turn on in a different way.

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Alright, now press your back

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into the earth to
lift up a little more.

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So instead of just thinking
about lifting your heart up,

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literally press your mid-back

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into the ground and
lift the chest from there.

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You should find
a little more lift

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and definitely some more abs.

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Now if you're like
shaking and on fire here,

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stay here and breathe.

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Soften the skin of
the forehead and the face.

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If you want a little more,
lift one shin then the other

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and bring the knees and the
shins into Tabletop position.

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Again, everyone,
wherever you're at,

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scoop the tailbone up,
become flush with the low back.

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Feel the abs there.

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And now go into
that neutral spine,

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lengthen the tailbone out.

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Somethin' a 
little different, eh?

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Alright, now we're gonna
extend the left leg out long

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and then bring it back in.

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Right leg extends out long 
and then bring it back in.

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Again, feet are either in Tabletop

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or you can have one foot 
on the ground and switch.

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Single leg extensions,
breathing.

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Keep pressing into that

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mid-back to lift the
shoulders up a little higher.

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Cool, go ahead and even it out.

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And then release.

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Hug the knees into the chest,
rock a little side to side.

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Nice work. From here, 
we're gonna rock and roll

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up and down
the length of the spine.

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And you're gonna come all
the way through to all fours.

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Feel free to rock and roll as

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many times as it
feels good for your back.

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When you come to all fours,

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find that nice
Tabletop Position.

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Press up out of the earth,

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engage the abs here 
so you're not just dumping

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into gravity, 
surrendering to gravity,

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but we're gathering up
that core strength here.

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Then we'll maintain that as

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we extend the right arm out,
left leg out.

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Inhale in here,

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drop your left hip in line with
your right hip best you can.

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Hug those low ribs in to
engage your core even more.

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Inhale, exhale, drop everything
into the center line.

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Squeeze and lift.

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Inhale to extend.

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Exhale, draw it in,
squeeze and lift.

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Inhale to extend.

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Exhale, draw it in,
squeeze and lift.

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Hold here and then release.

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Take it to the other side.
Left arm, right leg extend.

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Drop the right hip.

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Exhale, draw it in.

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Inhale, extend.

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Neck is nice and long.

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Exhale, draw it in.

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Inhale, extend.

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Soften the forehead.

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Exhale, draw it in and hold.

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And then release.

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Beautiful.

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Spread the fingertips
wide like starfish,

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curl the toes under,
inhale in.

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Exhale, just lift the knees,
Hovering Table.

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Hug the low ribs in.

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Draw your navel up and in.

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Then shift forward a
little bit and then back.

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Forward a little bit 
and then back.

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You got this.

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Forward,
press into the pinky toes

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and back one more time.

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Forward and back.

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Downward Facing Dog.

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Walk the hands out if you
need to a little bit here.

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Peel the hips up high.

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Take a couple breaths.

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Find any soft, easy movement
here that feels awesome.

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Nice, then draw
the navel up and in.

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Start to roll
forward into a Plank.

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Keep those low ribs hugging in.

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Keeping the abs engaged,
draw your navel in and up.

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Great, from here we're gonna
slowly lower onto the forearms.

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You can interlace 
the fingertips together

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or keep the 
forearms parallel, palms flat.

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You can also lower the
knees here for Half Plank.

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If the knees are lifted,
reach the heels back.

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We're gonna dip the
right hip down slowly.

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Shift it through center,
take it to the left.

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Up through center,
take it to the right.

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Up through center, to the left.

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One more time on each side.

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And then slowly lower the knees.

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Send it back, Child's Pose.

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Inhale in deeply.

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And exhale completely.

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Inhale in deeply.

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Exhale completely.

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Inhale to rise up all fours.

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Exhale, Downward Facing Dog.

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You guys are doing great.
Take a deep breath in here.

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Nice cleansing breath
out through the mouth.

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Excellent, bend the knees.

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Inhale, look forward.

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Exhale, make your way
to the top of your mat.

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You can walk.

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You can hop, you can float.

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Feet together, really together 
or hip width apart.

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Your choice,
just nice conscious footing.

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Forward Fold.
Let it all hang.

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Breathe, bend your knees.

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Release through the
neck and the shoulders.

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And then when you're ready,

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follow your breath
and slowly roll up,

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rise up to standing.

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When you rise up,
think about lifting your heart

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and just taking a quiet
moment here for yourself.

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Benji took a little
moment for himself too.

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Alright, here we go.

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Grounding through
the feet, inhale,

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bring the palms together
at your heart space.

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Exhale, send the hips back,
Utkatasana, Chair Pose.

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Fret not, you got this.

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Use this mudra here,

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the palms pressing together
to help remind yourself to keep

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00:13:22,029 --> 00:13:25,680
the chest open and the
sternum lifted to the thumbs.

253
00:13:25,680 --> 00:13:27,929
Alright, sink it back.

254
00:13:27,929 --> 00:13:32,140
Connect to your low abdominals
here by drawing them in and up.

255
00:13:32,140 --> 00:13:33,630
That's the ticket.

256
00:13:33,630 --> 00:13:34,720
Now sink a little lower.

257
00:13:34,720 --> 00:13:39,189
Inhale in, exhale,
release, Forward Fold.

258
00:13:39,189 --> 00:13:41,940
Good, inhale, halfway lift.

259
00:13:41,940 --> 00:13:43,220
Draw the abs up.

260
00:13:43,220 --> 00:13:46,380
Exhale, slow fold.

261
00:13:46,380 --> 00:13:47,760
Good, fingertips to the mat.

262
00:13:47,760 --> 00:13:50,160
Step the right foot back.

263
00:13:50,160 --> 00:13:52,400
Front knee's bent,
back knee's lifted.

264
00:13:52,400 --> 00:13:53,940
You're gonna 
bring the palms together

265
00:13:53,940 --> 00:13:55,949
at the heart space once again.

266
00:13:55,949 --> 00:14:00,230
Sink deep here,
draw your low ribcage in.

267
00:14:01,966 --> 00:14:03,889
Excellent, inhale in.

268
00:14:03,889 --> 00:14:07,470
Exhale, relax the shoulders.

269
00:14:08,529 --> 00:14:10,880
When you're ready, drop the
fingertips down to come up.

270
00:14:10,880 --> 00:14:13,389
You're gonna inhale, reach
the fingertips all the way up.

271
00:14:13,389 --> 00:14:15,500
So we're in a High Lunge here.

272
00:14:15,500 --> 00:14:17,510
Keep the front
knee bent generously.

273
00:14:17,510 --> 00:14:20,060
As you exhale,
press the palms back,

274
00:14:20,060 --> 00:14:23,470
lean forward, draw your
abs towards your spine.

275
00:14:23,470 --> 00:14:25,240
Reach the back heel all the way

276
00:14:25,240 --> 00:14:26,500
towards the
back edge of the mat.

277
00:14:26,500 --> 00:14:28,499
Lengthen through
the crown of the head.

278
00:14:28,499 --> 00:14:31,700
Good, inhale,
rise up once again.

279
00:14:31,700 --> 00:14:33,599
High Lunge and then repeat.

280
00:14:33,599 --> 00:14:36,434
Exhale, send the heart forward,

281
00:14:36,434 --> 00:14:39,270
hug the abs into the spine.

282
00:14:39,270 --> 00:14:42,110
Inhale, reach it up.

283
00:14:42,110 --> 00:14:46,340
Last time, exhale, forward,
press it back with the palms.

284
00:14:47,406 --> 00:14:49,350
Good, then release.

285
00:14:49,350 --> 00:14:50,740
Bring the hands to the earth.

286
00:14:50,740 --> 00:14:53,049
Let's take a twist here.
Left arm all the way up.

287
00:14:53,049 --> 00:14:55,110
Breathe into your belly.

288
00:14:55,110 --> 00:14:57,050
Exhale, come all
the way back down.

289
00:14:57,050 --> 00:14:59,440
Step the left
foot back to Plank.

290
00:14:59,440 --> 00:15:02,220
So we're back in the Plank.

291
00:15:02,220 --> 00:15:05,190
Inhale in here,
exhale to the forearms.

292
00:15:05,190 --> 00:15:08,600
Second round,
hip dips, right hip comes down.

293
00:15:08,600 --> 00:15:11,210
So we're focusing on quality
here today, not quantity.

294
00:15:11,210 --> 00:15:14,511
Nice and slow and in control.

295
00:15:15,950 --> 00:15:18,120
Keep breathing.

296
00:15:18,120 --> 00:15:20,269
Doing your part to connect,

297
00:15:20,269 --> 00:15:24,060
to wake up and bring more
awareness to the abdominal wall.

298
00:15:26,561 --> 00:15:28,370
Nice, then we'll release.

299
00:15:28,370 --> 00:15:30,730
Go ahead and come to all fours.

300
00:15:30,730 --> 00:15:33,300
Take a moment in Child's Pose.

301
00:15:33,300 --> 00:15:34,560
Breathe in.

302
00:15:35,610 --> 00:15:36,974
Breathe out.

303
00:15:38,179 --> 00:15:41,819
And then rise up on
the inhale to all fours.

304
00:15:41,819 --> 00:15:45,779
Exhale, Downward Facing Dog.

305
00:15:45,779 --> 00:15:50,240
Inhale, step the
right foot all the way up.

306
00:15:50,240 --> 00:15:52,569
Exhale, High Lunge here.

307
00:15:52,569 --> 00:15:54,630
We're gonna start by
bringing the palms together,

308
00:15:54,630 --> 00:15:57,650
slowly rising up.

309
00:15:57,650 --> 00:16:00,279
Front knee's bent,
back heel's reaching back.

310
00:16:00,279 --> 00:16:02,139
If you're feeling
a little tight here,

311
00:16:02,139 --> 00:16:05,350
bend this back knee first to
get your center underneath you

312
00:16:05,350 --> 00:16:06,790
so you can think about

313
00:16:06,790 --> 00:16:09,260
connecting the low abs 
with the upper abs,

314
00:16:09,260 --> 00:16:12,326
almost as if you
had suspenders on.

315
00:16:16,247 --> 00:16:17,690
Nice, and then
when you're ready,

316
00:16:17,690 --> 00:16:19,270
fingertips go down to come up.

317
00:16:19,270 --> 00:16:21,499
Inhale, high lunge.

318
00:16:21,499 --> 00:16:22,810
Hold onto those suspenders.

319
00:16:22,810 --> 00:16:25,810
Connect the hip points
with the upper abs.

320
00:16:25,810 --> 00:16:29,329
Think about drawing
everything into center.

321
00:16:29,329 --> 00:16:30,829
Inhale in.

322
00:16:30,829 --> 00:16:32,150
Exhale, here we go.

323
00:16:32,150 --> 00:16:33,750
Send the fingertips back.

324
00:16:33,750 --> 00:16:35,420
We lean forward, but again,

325
00:16:35,420 --> 00:16:38,309
we're not just letting the
belly draw down with gravity.

326
00:16:38,309 --> 00:16:40,850
We're hugging the
abs into the spine.

327
00:16:40,850 --> 00:16:42,769
Good, inhale, rise up.

328
00:16:42,769 --> 00:16:44,120
High Lunge.

329
00:16:44,120 --> 00:16:46,820
Exhale, send it back.

330
00:16:46,820 --> 00:16:48,912
Hug the low ribs in.

331
00:16:48,912 --> 00:16:51,120
Inhale, rise up.

332
00:16:52,143 --> 00:16:55,752
And exhale, send it back.

333
00:16:55,752 --> 00:16:58,560
Good, bring the
fingertips down to the earth.

334
00:16:58,560 --> 00:17:01,210
Inhale, right fingertips
up towards the sky.

335
00:17:01,210 --> 00:17:03,919
Lengthen through the 
crown of the head. Big twist.

336
00:17:03,919 --> 00:17:06,800
Exhale, bring it
all the way back down.

337
00:17:06,800 --> 00:17:08,799
Plant the palms,
step the right toes back.

338
00:17:08,799 --> 00:17:11,319
Last round, yay!

339
00:17:11,319 --> 00:17:15,200
Forearms to the earth and
we're gonna dip the hips.

340
00:17:15,200 --> 00:17:17,531
Breathing.

341
00:17:24,829 --> 00:17:26,270
Meet your comfortable edge.

342
00:17:26,270 --> 00:17:27,380
If you took a break,

343
00:17:27,380 --> 00:17:31,187
come on back in for 
one more round each side.

344
00:17:32,500 --> 00:17:34,572
Working those obliques.

345
00:17:34,572 --> 00:17:37,000
And then come to the knees.

346
00:17:37,000 --> 00:17:40,710
And this time we're gonna
come all the way up to a seat.

347
00:17:40,710 --> 00:17:43,440
And if being on the
knees is not your jam,

348
00:17:43,440 --> 00:17:46,580
then you can shift to
a cross-legged position.

349
00:17:46,580 --> 00:17:49,950
Inhale in, lengthen through 
the crown of the head.

350
00:17:49,950 --> 00:17:52,960
Exhale, relax the shoulders.

351
00:17:54,630 --> 00:17:56,590
Nice, just take a
moment for yourself here.

352
00:17:56,590 --> 00:17:59,196
Notice how you feel.

353
00:17:59,196 --> 00:18:01,670
A little recovery moment.
(claps)

354
00:18:01,670 --> 00:18:03,390
And then bat the eyelashes open.

355
00:18:03,390 --> 00:18:06,740
Come forward onto all
fours as you breathe in.

356
00:18:06,740 --> 00:18:10,710
Exhale, Downward Facing Dog.

357
00:18:10,710 --> 00:18:13,290
Inhale to bend the knees,
look forward.

358
00:18:13,290 --> 00:18:16,050
Exhale to make your
way to the top of the mat.

359
00:18:16,050 --> 00:18:18,600
Inhale, halfway lift.

360
00:18:18,600 --> 00:18:21,740
Exhale, soften and bow.

361
00:18:21,740 --> 00:18:23,429
Inhale, bend the knees,

362
00:18:23,429 --> 00:18:25,580
bring the palms
together at the heart space.

363
00:18:25,580 --> 00:18:29,440
Sink it back, rise up and
sink it back into Chair Pose.

364
00:18:29,440 --> 00:18:31,070
So the knees
are bent generously,

365
00:18:31,070 --> 00:18:33,560
the shoulder blades
are drawing together.

366
00:18:33,560 --> 00:18:35,620
We're drawing
the navel in and up,

367
00:18:35,620 --> 00:18:39,670
connecting to the
abdominal wall here.

368
00:18:39,670 --> 00:18:43,640
Inhale in, exhale,
sink a little lower.

369
00:18:43,640 --> 00:18:45,920
Then you're gonna keep
your left foot where it is or

370
00:18:45,920 --> 00:18:49,200
you're just gonna step your
right foot back into your lunge.

371
00:18:49,200 --> 00:18:50,340
Excellent.

372
00:18:50,340 --> 00:18:52,380
Then we have this airplane move

373
00:18:52,380 --> 00:18:54,940
we already did so we're gonna
keep the legs where they are,

374
00:18:54,940 --> 00:18:57,190
send the fingertips
out into the airplane.

375
00:18:57,190 --> 00:18:58,530
Inhale in.

376
00:18:58,530 --> 00:19:01,720
Exhale, you're gonna
slowly slide the right toes.

377
00:19:01,720 --> 00:19:05,850
Maybe they lift,
come up into a Warrior III.

378
00:19:05,850 --> 00:19:08,870
Draw the abdominals up and in.

379
00:19:08,870 --> 00:19:10,360
Find that strength,

380
00:19:10,360 --> 00:19:14,982
that activation here
to hold you, to lift you.

381
00:19:16,580 --> 00:19:17,580
Then check it out. 
From here,

382
00:19:17,580 --> 00:19:18,810
you're gonna 
bend your right knee,

383
00:19:18,810 --> 00:19:21,772
draw it all the way back in,
palms come together.

384
00:19:21,772 --> 00:19:23,615
Utkatasana, Chair.

385
00:19:23,615 --> 00:19:25,230
Same thing on the other side.
We got this.

386
00:19:25,230 --> 00:19:26,869
Shift to the right.

387
00:19:26,869 --> 00:19:29,611
Send the left foot
back here to start.

388
00:19:31,030 --> 00:19:34,539
Connect the abs before you
move into the balancing posture.

389
00:19:34,539 --> 00:19:38,780
So finding that connection
best you can and it takes practice.

390
00:19:40,090 --> 00:19:41,900
When you're ready,
sending the fingertips back,

391
00:19:41,900 --> 00:19:44,410
leaning forward.

392
00:19:44,410 --> 00:19:47,549
And then maybe we
slide the left toes in.

393
00:19:47,549 --> 00:19:50,445
Maybe they lift off.

394
00:19:51,990 --> 00:19:56,790
Finding that drawing in
of the low belly,

395
00:19:56,790 --> 00:20:01,520
that hugging up and
in of the upper abs.

396
00:20:02,610 --> 00:20:06,340
And then slow, best you can, 
with core control,

397
00:20:06,340 --> 00:20:09,180
bring it back in,
Utkatasana.

398
00:20:09,180 --> 00:20:10,570
Inhale in here.

399
00:20:10,570 --> 00:20:13,150
Exhale to stand and rise.

400
00:20:13,150 --> 00:20:15,240
Arms can just fall
gently at your side.

401
00:20:15,240 --> 00:20:17,939
Take a deep breath in.

402
00:20:17,939 --> 00:20:21,240
Exhale, just a moment
for yourself here.

403
00:20:21,240 --> 00:20:25,480
It's all a moment for yourself,
a new moment for yourself here.

404
00:20:28,339 --> 00:20:30,090
Palms come together
at the heart space.

405
00:20:30,090 --> 00:20:34,540
Inhale in, exhale, send the
sits bones back, Chair Pose.

406
00:20:34,540 --> 00:20:38,720
Inhale in again here.
Exhale, Forward Fold.

407
00:20:38,720 --> 00:20:41,280
Inhale, halfway lift.

408
00:20:41,280 --> 00:20:44,999
Exhale, slow and
steady back into the fold.

409
00:20:44,999 --> 00:20:47,620
Plant the palms,
step your right foot back,

410
00:20:47,620 --> 00:20:49,870
step your left foot back.

411
00:20:49,870 --> 00:20:52,270
We're done with Planks
though so lower your knees.

412
00:20:52,270 --> 00:20:53,650
Yay!

413
00:20:53,650 --> 00:20:58,620
Swing your legs to one
side and come into a seat.

414
00:21:01,011 --> 00:21:05,080
Alright, we're gonna keep
the knees bent here to start.

415
00:21:05,080 --> 00:21:07,760
Come onto the sits bones,
feet are on the ground.

416
00:21:07,760 --> 00:21:12,424
You're gonna lean back
onto your forearms here.

417
00:21:13,590 --> 00:21:16,140
And then we're gonna bring
the knees and the shins back up

418
00:21:16,140 --> 00:21:18,960
into Tabletop Position just
like we did at the beginning

419
00:21:18,960 --> 00:21:22,169
of this practice with
the arms behind our head.

420
00:21:22,169 --> 00:21:25,250
Now lengthen the
tailbone down just a bit.

421
00:21:25,250 --> 00:21:27,710
Draw the abs,
you can even take a look down

422
00:21:27,710 --> 00:21:29,810
at your belly and
you might even see,

423
00:21:29,810 --> 00:21:31,030
you may not, don't worry,

424
00:21:31,030 --> 00:21:34,178
a little drawing
in of the muscles.

425
00:21:34,178 --> 00:21:36,059
Good, then we're gonna
come to another round of

426
00:21:36,059 --> 00:21:39,380
Single Leg Stretch but this
time up here on the forearms.

427
00:21:39,380 --> 00:21:42,200
So squeeze the legs
together this time.

428
00:21:42,200 --> 00:21:44,240
Extend, let's start
with the left leg again.

429
00:21:44,240 --> 00:21:46,440
Let's extend the left leg out.

430
00:21:46,440 --> 00:21:49,340
Try to keep this idea of
squeezing the inner thighs in

431
00:21:49,340 --> 00:21:51,500
towards the
center the whole time.

432
00:21:51,500 --> 00:21:53,810
Switch.

433
00:21:53,810 --> 00:21:57,570
And up on the forearms 
you can really tell if your

434
00:21:57,570 --> 00:21:59,180
rib cage is splaying out here

435
00:21:59,180 --> 00:22:01,530
so hug that

436
00:22:01,530 --> 00:22:05,100
lower rib cage in.

437
00:22:05,100 --> 00:22:06,320
Just like when on our backs

438
00:22:06,320 --> 00:22:10,680
we're pressing
our back into the mat.

439
00:22:10,680 --> 00:22:13,105
It's that same sensation.

440
00:22:14,760 --> 00:22:18,051
And you might hear your pants
sliding on each other here,

441
00:22:18,051 --> 00:22:21,000
your legs sliding,
that's a good sign.

442
00:22:21,000 --> 00:22:23,559
Getting into the
deep core muscles here.

443
00:22:23,559 --> 00:22:26,330
For three, breathe.

444
00:22:26,330 --> 00:22:29,030
For two.

445
00:22:29,030 --> 00:22:30,110
And one.

446
00:22:30,110 --> 00:22:33,480
Press up back to
upright position.

447
00:22:33,480 --> 00:22:34,799
Open the knees wide and

448
00:22:34,799 --> 00:22:38,510
you might just take a rest
here in a little Cobbler's Pose.

449
00:22:38,510 --> 00:22:41,486
Knees wide,
soles of the feet together.

450
00:22:43,539 --> 00:22:47,950
Alright, last bit before
we lie down and rest.

451
00:22:47,950 --> 00:22:49,840
We're gonna bring the
hands behind the thighs,

452
00:22:49,840 --> 00:22:51,740
loop the shoulders back,
inhale in.

453
00:22:51,740 --> 00:22:54,780
Come to your version of
Boat Pose here to start.

454
00:22:54,780 --> 00:22:58,160
So the knees can be bent
with the hands behind the legs.

455
00:22:58,160 --> 00:23:00,460
Great.

456
00:23:00,460 --> 00:23:02,240
We've been working with
Single Leg Stretch so maybe

457
00:23:02,240 --> 00:23:06,322
you play with straightening
one leg and then the other.

458
00:23:06,322 --> 00:23:09,270
Option to take the
fingertips forward.

459
00:23:09,270 --> 00:23:11,280
Everyone breathe,
lift your chest up,

460
00:23:11,280 --> 00:23:15,340
sternum up towards
those imaginary thumbs,

461
00:23:15,340 --> 00:23:17,340
your heart's space.

462
00:23:17,340 --> 00:23:21,139
And maybe you straighten
the legs here and breathe.

463
00:23:21,139 --> 00:23:23,650
Boat Pose, your version.

464
00:23:23,650 --> 00:23:26,080
You're here for five.

465
00:23:26,080 --> 00:23:27,360
Four.

466
00:23:27,360 --> 00:23:28,380
Three.

467
00:23:28,380 --> 00:23:30,840
You got it!
Lift your chest, two.

468
00:23:30,840 --> 00:23:32,190
And one.

469
00:23:32,190 --> 00:23:33,279
Awesome.

470
00:23:33,279 --> 00:23:36,550
Come on to your back,
set up for Bridge Pose.

471
00:23:36,550 --> 00:23:38,720
Knees bent, 
soles of the feet on the mat.

472
00:23:38,720 --> 00:23:42,320
When you're ready, start to
roll up from your tailbone.

473
00:23:42,320 --> 00:23:46,564
Keep those shoulders relaxed,
collarbone nice and wide.

474
00:23:48,960 --> 00:23:50,180
Relax your jaw.

475
00:23:50,180 --> 00:23:55,204
Think about sending your shins
forward as you lift the hips

476
00:23:55,204 --> 00:23:58,349
and then slow and steady,

477
00:23:58,349 --> 00:24:00,720
releasing down
through the spine.

478
00:24:00,720 --> 00:24:02,710
Two more.

479
00:24:02,710 --> 00:24:05,484
Moving with your breath.

480
00:24:25,411 --> 00:24:29,049
After your last one,
hug the knees into the chest.

481
00:24:29,049 --> 00:24:32,650
Again, if a Happy Baby's calling
your name or any other stretch,

482
00:24:32,650 --> 00:24:35,735
go ahead and do it now.

483
00:24:39,695 --> 00:24:41,769
And then we'll
hug the right knee in,

484
00:24:41,769 --> 00:24:44,130
extend the left leg out long.

485
00:24:44,130 --> 00:24:47,830
Find a twist by taking your
right knee over to the left,

486
00:24:47,830 --> 00:24:52,650
breathing into the low belly,
closing your eyes,

487
00:24:52,650 --> 00:24:56,330
softening through the
skin of the forehead.

488
00:25:00,674 --> 00:25:03,190
And then melt it back to center.

489
00:25:03,190 --> 00:25:05,848
Same thing on the other side.

490
00:25:07,020 --> 00:25:11,260
Releasing any tension
in the low back here.

491
00:25:12,964 --> 00:25:16,538
Nice breath into the belly.

492
00:25:21,759 --> 00:25:25,440
And when you're ready, go ahead
and bring it back to center.

493
00:25:25,440 --> 00:25:28,043
Extend your legs out long.

494
00:25:29,300 --> 00:25:32,090
Allow your arms to rest
gently at your sides or

495
00:25:32,090 --> 00:25:36,252
maybe allow the hands
to rest somewhere on your body.

496
00:25:38,050 --> 00:25:39,430
Close your eyes.

497
00:25:39,430 --> 00:25:44,042
We're gonna take
three slow breaths here.

498
00:25:55,209 --> 00:25:58,344
Coming into stillness

499
00:25:58,344 --> 00:26:01,679
before we wrap this baby up.

500
00:26:12,840 --> 00:26:16,071
And slowly bring
your hands together.

501
00:26:17,280 --> 00:26:19,300
Draw the thumbs
up to the third eye.

502
00:26:19,300 --> 00:26:23,490
Start to wiggle your toes 
and rotate the ankles.

503
00:26:24,750 --> 00:26:26,110
Way to show up today.

504
00:26:26,110 --> 00:26:29,310
Thank you so much for taking on

505
00:26:29,310 --> 00:26:33,413
this type of practice 
that is disciplined

506
00:26:33,413 --> 00:26:36,010
and can yield

507
00:26:36,010 --> 00:26:38,820
great benefits for
the physical body but

508
00:26:38,820 --> 00:26:41,680
also the mental and
the emotional as well.

509
00:26:41,680 --> 00:26:44,650
Really appreciate you guys
sharing your time with me.

510
00:26:44,650 --> 00:26:48,540
Let's take one last
breath in together.

511
00:26:48,540 --> 00:26:51,278
And exhale to close.

512
00:26:52,458 --> 00:26:54,219
Namaste.

513
00:26:55,721 --> 00:26:59,232
(upbeat music)