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- Hello everyone,
welcome to Yoga With Adriene.

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I'm Adriene and
this is sweet Benji.

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And today, per your request,

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we have a flow that is
good for beginners.

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So people who are
new to vinyasa or flow,

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or if you're someone who likes
to go to class at a studio or

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gym and you just wanna 
slow it down with someone

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you hopefully trust, (chuckles)

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that would be me or Benji,
one of us,

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then this would be a
good practice for you.

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So this is a good intro
level to flow or vinyasa.

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If you have a block, bring it.

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If you don't have one,
no worries, I got your back.

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Hop into something
comfy and let's get started.

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(upbeat music)

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Alright, let's begin
in a cross-legged seat.

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So come on down to the ground.

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I'm sitting on a block but
you can also sit on a blanket.

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You can even roll your mat up

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and sit with a
little lift like that.

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And then as you come
into this tuning in position,

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give yourself a little space so

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you don't have to draw
the ankles super close in.

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In fact, the traditional 
Sukhasana Pose,

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we draw the ankles out,
we have a nice wide base.

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Then sit up nice and tall
and take a deep breath in.

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And as you exhale,

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you can close your eyes
or soften your gaze and just

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allow your shoulders to
drop as you land in this moment.

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And then again,
a deep breath in.

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And a long breath out,

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relaxing the shoulders again,

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just allowing
yourself to land here.

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Whatever you're
bringing to this practice,

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this moment,
whatever shape you're in,

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mentally, emotionally,
physically, it's all good.

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It's an honor and a
pleasure always to guide you.

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We're gonna flow today,
so this is a beginner's flow.

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So I really want to kind of

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bring it down to 
a foundation level

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to best support you.

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And that foundation
level is going to be

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to remember this one thing;

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The breath always comes first.

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In the flow practice,

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the fuel that moves the body,

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the gas comes from the breath.

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And the quality of our movement
is also dictated by the breath,

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particularly in
vinyasa and flow.

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Although I feel that
way all the time, so.

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So even if it feels quite hard,

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we're going to keep a focus
on the breath the entire time,

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conscious breathing.

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Alright, on that note,

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can bat the eyelashes open
and we're gonna inhale,

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move into an
all fours position.

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As you exhale,

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start to get situated with the
wrists underneath the shoulders,

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the knees directly
underneath the hips.

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And you can move your block to

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the front of the
mat if you have one.

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Cat-Cow, inhale.

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The first part of
the flow is here.

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We inhale, drop the belly,
open the chest, look forward.

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Exhale, press into the palms, 
round through the spine.

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Inhale, drop the belly, 
look forward.

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And exhale, navel draws up.

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As you press into the hands,

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press into the
tops of the feet.

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Do a couple more with
the sound of your breath.

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It can help to make the breath

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audible if you're
familiar with Ujjayi breath,

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the victorious breath.

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That can help
anchor a busy mind.

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Flow a couple more
times here with your breath.

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Again, allowing the breath

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to fuel the action.

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Now come to neutral.

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And the next
time you breathe in,

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we're gonna extend the right
arm out and the left leg out.

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You can do them one at a time.

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This is a balancing act.

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Inhale in.

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Exhale, draw your limbs
in towards the center of your

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body and round
through the spine.

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And we flow here.

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Inhale, extend.

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Exhale, draw it in.

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Move with your breath.

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Inhale, extend.

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Exhale, draw it in.

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One more time.

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Inhale, extend.

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And exhale, draw it in.

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Then release and we're
gonna switch to the other side.

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Inhale, left arm, right leg out.

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With your breath,
exhale round in,

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drawing the limbs in.

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Inhale, extend.

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Exhale, draw it in.

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So focus on the breath here.

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And don't really feel like we
need to master this movement

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and the details
of this movement,

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but to really get our brains

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used to moving with the
inhale and the exhalation.

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Excellent.
When you're ready, release that.

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We're gonna bring the
palms down to the earth,

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knees wide and
send the hips back,

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Extended Child's Pose.

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Take a breath cycle here.

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One inhalation in.

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And a slow
exhale all the way out.

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Now press into your palms,

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press into the
tops of the feet.

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Think about moving from
the center of your body.

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As you slowly inhale, lift up,

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look forward, find extension.

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Exhale, send it right
back to Extended Child's Pose.

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So now this is a little vinyasa,

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moving intentionally
with the breath.

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Inhale, we rise.

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Think about length in the neck.

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And exhale, we soften.

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And send the hips back.

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And you can start to find a

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little wave in the
spine if that feels good.

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Inhaling, extend.

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Exhaling, coming back.

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Awesome. The next time 
you inhale, come forward,

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you'll walk the
knees underneath the hips,

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curl the toes under,
and on an exhale,

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send the hips back
for Downward Facing Dog.

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Breathe in here.

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Plant the palms,
draw your navel up and in.

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And think about sending the

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majority of your
weight into the low body.

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And to do that,
we press away from the yoga mat

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with our palms
instead of crashing down in.

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And this sensibility and

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literally this
strength comes with practice.

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So just keep breathing.

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Nice, now bend your knees.

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We're gonna walk the feet one
little step at a time all the

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way up to the
tippy top of the mat.

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When you get there,
feet hip width apart

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and a Standing Forward Fold.

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So relax the weight
of the head over here.

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Find your breath.

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And really bring your awareness
to the soles of your feet.

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Ground down through all
four corners of the feet.

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Notice if one toes,
one foot maybe is pointed out.

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Can you guide it back in?

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See if you can
get them parallel.

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Bend your knees,

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just feel that lengthening
in the whole hamstring,

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in the low back.

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And if you wanna do any soft,
easy movement here,

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clasping the elbows,
shaking the head yes or no,

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please do.

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Just notice if you've started

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to shorten your breath or
even constrict your breath here.

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Keep it flowing.

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Nice, now we're gonna
ground through the feet.

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And with breath,
whatever that means to you,

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slowly begin to roll up.

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Knees bent to support the back.

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Here we go.

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Together we'll rise up tall
into Tadasana, Mountain Pose.

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And when you get here,
ground through the feet again,

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lengthen through
the crown of the head,

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lift the chest and

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draw your shoulder blades
together and down.

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So you come into 
quite a stance here,

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quite a pose.

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And in this posture,

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we actively draw
the navel in and up.

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And for today's variation,
you can open the palms,

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just kind of in a
receiving gesture.

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Alright, now the
breath fuels the action.

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So soft knees, the inhale takes
the fingertips all the way up.

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Ideally you wanna stretch
as long as your inhale

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so we're really
synchronizing the two things.

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And then exhale, same thing.

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For the whole duration
of this Forward Fold,

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all the way down,
you're breathing out.

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And at first your breaths
won't be that long

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but we can practice.
That's why we're here.

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Inhale, slide the palms to
the tops of the thighs now.

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Draw your elbows in like little

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grasshopper legs and
this is done on an inhale.

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So halfway lift
as you breathe in.

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And then you exhale,
soften and let everything go.

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Bend the knees to
protect the low back,

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send the fingertips forward.

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We're just gonna
reverse everything,

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come all the way back up.

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Inhale, and exhale,
hands come down to your sides.

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Let's repeat that.

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With the breath,
inhale, reach for the sky.

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Exhale, Forward Fold
all the way down.

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Inhale, halfway lift,

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lengthen through the crown of
the head so the neck is long.

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And then exhale,
soften and fold.

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Bend the knees,
ground through the feet,

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spread the fingertips,
inhale, reach all the way up.

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Standing tall.

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And then exhale,
hands all the way down,

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Mountain, we're gonna add on.

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Inhale, reach for the sky.

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Exhale, soft knees,
Forward Fold all the way down.

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Inhale, halfway lift, 
flat back position.

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Elbows soften and fold as
you release the forehead down.

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Breathe out.

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This time
fingertips come to the mat.

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We're gonna inhale,
step the right foot back.

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Exhale, lower the right knee.

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Press into the 
top of the back foot

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and you can pad the knee
here or even double up on your

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mat by just folding it over if
you need a little extra padding.

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On an inhale, sweep the arms
forward, up and back.

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Big breath in as you lift
your heart up towards the sky.

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Then exhale,
fold it all the way back down.

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Stay here.

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You're gonna
straighten your front leg.

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Flex your left toes towards
your face for a nice stretch.

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Good, then roll
through that left foot.

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Come back to
your nice low lunge.

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Inhale in.

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Exhale, you're gonna step your
back foot up to meet the front.

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Now inhale, lift to
that flat back position.

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Exhale to soften and fold.

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Root to rise here
with your breath.

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Inhale, reach for the sky.

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And exhale, Mountain Pose.

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Good, again,
inhale, reach for the sky.

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Exhale, Forward Fold.

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Now if you have your block here,

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you can start to play
with it for your halfway lift.

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Inhale, halfway lift.

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Exhale, soften and fold.

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Good, inhale, 
step the left foot back.

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Exhale, lower your
left knee to the earth.

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Good, press into the
top of the left foot.

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That's a real
root for this posture.

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So press into the top of
the left foot and inhale,

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slowly sweep the arms
forward, up and back.

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Breathe here, lift your chest.

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Press into the
right big toe mound,

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just to ground that.

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And then slow and steady,

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bring it back down
as you breathe out.

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Nice, inhale in.

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00:13:31,240 --> 00:13:33,960
Exhale,
straighten the front leg.

254
00:13:33,960 --> 00:13:36,022
Stretch.

255
00:13:37,960 --> 00:13:42,520
Continue to breathe as you
roll through that right foot.

256
00:13:42,520 --> 00:13:44,760
Good, inhale, 
curl the back toes under.

257
00:13:44,760 --> 00:13:46,040
Lift the back knee.

258
00:13:46,040 --> 00:13:50,000
Exhale, step the feet together
up at the top of your mat.

259
00:13:50,000 --> 00:13:54,000
So now bring the feet together,
really together, arch to arch.

260
00:13:54,000 --> 00:13:57,520
Good, hands on the
thighs or maybe hands on block.

261
00:13:57,520 --> 00:14:00,520
We inhale, halfway lift.

262
00:14:00,520 --> 00:14:03,000
And exhale to soften and fold.

263
00:14:03,000 --> 00:14:04,390
Root to rise here.

264
00:14:04,390 --> 00:14:07,440
Inhale, reach all the way up.

265
00:14:07,440 --> 00:14:11,800
And exhale, hands at
our sides, Mountain Pose.

266
00:14:11,800 --> 00:14:12,920
Excellent, just take a second

267
00:14:12,920 --> 00:14:15,400
here to drop your right ear
over your right shoulder.

268
00:14:15,400 --> 00:14:17,960
Stretch.

269
00:14:17,960 --> 00:14:19,920
And then draw your
chin through center,

270
00:14:19,920 --> 00:14:22,160
left ear over left shoulder.

271
00:14:22,160 --> 00:14:23,760
Stretch.

272
00:14:23,760 --> 00:14:25,686
Breathe.

273
00:14:27,680 --> 00:14:31,320
And then draw the chin to the
center and slowly as if you

274
00:14:31,320 --> 00:14:34,520
were pressing a
little marble with your nose,

275
00:14:34,520 --> 00:14:37,160
draw a line with
your nose forward.

276
00:14:37,160 --> 00:14:38,960
And as your gaze looks up,

277
00:14:38,960 --> 00:14:42,480
inhale, reach the arms all
the way up towards the sky.

278
00:14:42,480 --> 00:14:44,160
Interlace the fingertips here.

279
00:14:44,160 --> 00:14:47,840
You can keep the index fingers
pointed up towards the sky.

280
00:14:47,840 --> 00:14:50,000
Ground through all
four corners of the feet.

281
00:14:50,000 --> 00:14:53,480
As you inhale, you're gonna
bump the hips to the left.

282
00:14:53,480 --> 00:14:56,600
Send your fingertips
to the right.

283
00:14:56,600 --> 00:14:58,120
Exhale, come back to center.

284
00:14:58,120 --> 00:15:00,120
Ground through the heels.

285
00:15:00,120 --> 00:15:04,600
Good, inhale, take it
to the opposite side.

286
00:15:04,600 --> 00:15:06,720
And exhale, come to center.

287
00:15:06,720 --> 00:15:09,600
Release the bind,
inhale, look up.

288
00:15:09,600 --> 00:15:11,680
Exhale, soft knees as you float

289
00:15:11,680 --> 00:15:14,760
it all the way back
down into the fold.

290
00:15:14,760 --> 00:15:17,560
Inhale, halfway lift,
your version.

291
00:15:17,560 --> 00:15:19,000
Just play.

292
00:15:19,000 --> 00:15:21,440
Exhale, soften and fold.

293
00:15:21,440 --> 00:15:23,400
This time we're
gonna plant the palms,

294
00:15:23,400 --> 00:15:25,200
step one foot back and

295
00:15:25,200 --> 00:15:27,920
then the other and you're
coming into a Plank Pose.

296
00:15:27,920 --> 00:15:31,160
You can lower the knees here
and squeeze the ankles

297
00:15:31,160 --> 00:15:34,800
together in a Half Plank
or reach the heels back,

298
00:15:34,800 --> 00:15:37,440
knees lifted, Full Plank.

299
00:15:37,440 --> 00:15:40,000
Draw the low rib cage in.

300
00:15:40,000 --> 00:15:42,960
Feel your abs turn on.

301
00:15:42,960 --> 00:15:45,200
Good, you're gonna inhale.

302
00:15:45,200 --> 00:15:49,040
Here, exhale,
Downward Facing Dog.

303
00:15:49,040 --> 00:15:52,320
Inhale to Plank.

304
00:15:52,320 --> 00:15:56,280
Exhale, Downward Facing Dog.

305
00:15:56,280 --> 00:15:58,640
Breath to movement,
movement to breath,

306
00:15:58,640 --> 00:16:02,890
linking them slow and steady.

307
00:16:04,840 --> 00:16:06,960
Nice, and then the
next time you're in Plank,

308
00:16:06,960 --> 00:16:09,160
take a deep breath in.

309
00:16:09,160 --> 00:16:13,091
And exhale, you're gonna slowly
lower all the way to your belly.

310
00:16:14,960 --> 00:16:16,520
Press into the
tops of the feet again.

311
00:16:16,520 --> 00:16:18,920
Squeeze your elbows
into your sides again.

312
00:16:18,920 --> 00:16:21,120
Walk your hands back underneath

313
00:16:21,120 --> 00:16:24,560
your shoulders or in
line with your rib cage.

314
00:16:24,560 --> 00:16:26,840
Good, inhale, 
press into the pubic bone.

315
00:16:26,840 --> 00:16:31,080
Start to slowly lift the head,
the chest, the shoulders,

316
00:16:31,080 --> 00:16:32,720
Baby Cobra.

317
00:16:32,720 --> 00:16:37,080
And then exhale, release,
forehead kisses the earth.

318
00:16:37,080 --> 00:16:40,440
And again, with the breath,
inhale, rise up.

319
00:16:40,440 --> 00:16:43,000
Maybe go a little higher,
maybe not.

320
00:16:43,000 --> 00:16:46,000
And exhale, release,
press into the tops of the feet.

321
00:16:46,000 --> 00:16:49,520
One more, inhale, rise up.

322
00:16:49,520 --> 00:16:52,880
And exhale to release.

323
00:16:52,880 --> 00:16:54,400
Grab your block,

324
00:16:54,400 --> 00:16:56,800
bring it close to the
front of the mat if you have it.

325
00:16:56,800 --> 00:16:58,360
If not, we don't
need it, it's okay.

326
00:16:58,360 --> 00:17:00,760
We're gonna slowly
curl the toes under,

327
00:17:00,760 --> 00:17:03,200
press up to all fours,

328
00:17:03,200 --> 00:17:06,880
and then make your way
back to Downward Facing Dog.

329
00:17:06,880 --> 00:17:12,440
Step your right foot up on
an inhale, lower the back knee.

330
00:17:12,440 --> 00:17:15,080
Good, sweep the
arms up overhead.

331
00:17:15,080 --> 00:17:17,920
Inhale, Crescent Lunge.

332
00:17:17,920 --> 00:17:19,600
Exhale, this time
we're gonna take

333
00:17:19,600 --> 00:17:21,600
the left hand to the earth

334
00:17:21,600 --> 00:17:23,880
and the right hand
to the sky for a twist.

335
00:17:23,880 --> 00:17:25,520
And this is where your block

336
00:17:25,520 --> 00:17:28,320
can come in handy

337
00:17:28,320 --> 00:17:31,120
for that left hand.

338
00:17:31,120 --> 00:17:34,040
Great, now inhale
in here, open twist.

339
00:17:34,040 --> 00:17:35,520
Exhale, you're
just gonna close it.

340
00:17:35,520 --> 00:17:38,240
Bring your
right fingertips down.

341
00:17:38,240 --> 00:17:42,080
Good, inhale in, open.

342
00:17:42,080 --> 00:17:42,960
Exhale, close.

343
00:17:42,960 --> 00:17:46,880
Back toes can be
curled under or not,

344
00:17:46,880 --> 00:17:47,720
that's an option.

345
00:17:47,720 --> 00:17:49,840
And if you're ready,
you might be able to lift that

346
00:17:49,840 --> 00:17:53,920
back knee and open
all the way up and close,

347
00:17:53,920 --> 00:17:54,880
with your breath.

348
00:17:54,880 --> 00:17:56,560
Let's do one more.

349
00:17:56,560 --> 00:18:00,920
Inhale to open
and exhale to close.

350
00:18:00,920 --> 00:18:01,840
Excellent.

351
00:18:01,840 --> 00:18:05,320
Plant the palms,
step it back to Plank Pose.

352
00:18:05,320 --> 00:18:08,720
Inhale in, exhale,
slowly lower to your belly.

353
00:18:08,720 --> 00:18:12,600
Right into it,
inhale, Cobra lifts you up.

354
00:18:12,600 --> 00:18:15,000
Exhale, soften and release.

355
00:18:15,000 --> 00:18:18,080
Press up to all fours or Plank.

356
00:18:18,080 --> 00:18:21,880
And then send the hips up high,
Downward Facing Dog.

357
00:18:21,880 --> 00:18:23,360
Good, inhale, this time step

358
00:18:23,360 --> 00:18:26,160
the left foot all the
way up into your lunge.

359
00:18:26,160 --> 00:18:28,760
Lower the right knee
to the earth.

360
00:18:29,720 --> 00:18:30,840
When you're ready, inhale,

361
00:18:30,840 --> 00:18:33,160
sweep the arms all
the way up and overhead,

362
00:18:33,160 --> 00:18:35,080
Crescent Lunge.

363
00:18:35,080 --> 00:18:38,160
And exhale to bring
it all the way down.

364
00:18:38,160 --> 00:18:40,280
Right hand to the
earth or the block.

365
00:18:40,280 --> 00:18:42,840
Inhale, let's go right
into the flow this time.

366
00:18:42,840 --> 00:18:45,760
Opening up, might notice a
little difference on this side.

367
00:18:45,760 --> 00:18:50,240
And then exhale, closing it.

368
00:18:50,240 --> 00:18:53,418
Inhale, open it up.

369
00:18:57,000 --> 00:18:59,080
Exhale, close.

370
00:18:59,080 --> 00:19:01,600
And you might find that you're
able to lift that back knee

371
00:19:01,600 --> 00:19:03,684
for a couple

372
00:19:04,780 --> 00:19:07,723
openings and closings.

373
00:19:09,000 --> 00:19:10,000
Move with your breath.

374
00:19:10,000 --> 00:19:14,080
If you're holding your breath,
take a moment, step back.

375
00:19:14,080 --> 00:19:16,066
Check it out.

376
00:19:20,400 --> 00:19:22,320
Nice, the next time you close,

377
00:19:22,320 --> 00:19:24,400
go ahead and come
back to your lunge.

378
00:19:24,400 --> 00:19:27,760
We're gonna plant the palms,
step it back to Plank.

379
00:19:27,760 --> 00:19:30,720
Then lower one knee,
then the other.

380
00:19:30,720 --> 00:19:34,840
Swing the legs to
one side, any side.

381
00:19:34,840 --> 00:19:37,120
Grab your block if you have it,
if not, no worries.

382
00:19:37,120 --> 00:19:42,623
And we're gonna come all the
way onto our backs from here.

383
00:19:45,720 --> 00:19:48,120
Excellent, walk the heels in.

384
00:19:48,120 --> 00:19:52,040
Press the palms into the earth,
toes pointing forward.

385
00:19:52,040 --> 00:19:54,840
Draw the shoulder blades
underneath your heart space.

386
00:19:54,840 --> 00:19:57,640
Inhale in, start to
peel the tailbone up.

387
00:19:57,640 --> 00:19:59,751
Press in all 
four corners of the feet

388
00:19:59,751 --> 00:20:03,690
and come into a low Bridge.

389
00:20:05,280 --> 00:20:08,000
Good.
Take a deep breath in here.

390
00:20:08,000 --> 00:20:10,760
Feel the belly
expand and then exhale,

391
00:20:10,760 --> 00:20:13,480
slow and steady,

392
00:20:13,480 --> 00:20:17,713
lowering the spine down
one vertebra at a time.

393
00:20:19,120 --> 00:20:22,880
And again, with the breath,
inhale, slowly rolling up.

394
00:20:22,880 --> 00:20:26,536
Nice, slow, deep inhalation.

395
00:20:28,280 --> 00:20:33,477
And exhale, 
slow and steady to release.

396
00:20:34,720 --> 00:20:39,360
And one more with your breath,
take it away.

397
00:20:48,400 --> 00:20:49,520
And when you're ready,

398
00:20:49,520 --> 00:20:51,640
we're gonna hug the
right knee into the chest,

399
00:20:51,640 --> 00:20:53,800
send the left leg out long.

400
00:20:53,800 --> 00:20:58,600
Rotate the right ankle
one way and then the other.

401
00:20:59,240 --> 00:21:01,280
Then pick your hips up,
shift 'em to the right.

402
00:21:01,280 --> 00:21:02,800
Take your right knee over

403
00:21:02,800 --> 00:21:04,760
towards the left
side of your mat.

404
00:21:04,760 --> 00:21:08,640
Nice supine twist here,
breathe in.

405
00:21:08,640 --> 00:21:11,200
Maybe your gaze moves past your

406
00:21:11,200 --> 00:21:14,438
right shoulder
as you breathe out.

407
00:21:16,080 --> 00:21:18,640
Nice, then slowly
bring it back to center.

408
00:21:18,640 --> 00:21:22,440
Switch, left knee in, 
right leg out.

409
00:21:22,440 --> 00:21:24,240
Bump the hips to the left.

410
00:21:24,240 --> 00:21:25,800
Sorry buddy.

411
00:21:25,800 --> 00:21:28,091
And find your twist here.

412
00:21:29,080 --> 00:21:34,033
Continuing to breathe deeply.

413
00:21:41,000 --> 00:21:42,600
Then come back to center.

414
00:21:42,600 --> 00:21:43,720
If you have a block,

415
00:21:43,720 --> 00:21:46,560
you can use it
here as a pillow,

416
00:21:46,560 --> 00:21:49,440
believe it or not,
really awesome.

417
00:21:49,440 --> 00:21:51,560
And then your choice, guys,

418
00:21:51,560 --> 00:21:55,000
you could send the legs out
long or you can bring the feet

419
00:21:55,000 --> 00:21:58,280
as wide as the mat and
allow the knees to fall together.

420
00:21:58,280 --> 00:22:02,560
Just kind of pay
attention to what your back,

421
00:22:02,560 --> 00:22:06,443
your low back in
particular is wanting.

422
00:22:07,280 --> 00:22:09,920
And then whether you
are on a block or not,

423
00:22:09,920 --> 00:22:11,040
you can practice this.

424
00:22:11,040 --> 00:22:14,240
You're gonna close your eyes
and you're just gonna slow and

425
00:22:14,240 --> 00:22:18,520
steady release the weight
of your body into the earth.

426
00:22:18,520 --> 00:22:19,600
And as you do that,

427
00:22:19,600 --> 00:22:22,720
you're gonna rock
your head slowly, slowly,

428
00:22:22,720 --> 00:22:25,600
slowly to one
side as you breathe in.

429
00:22:25,600 --> 00:22:31,160
So even here, there's
synchronization of breath.

430
00:22:31,160 --> 00:22:33,720
Sorry, I started to
get a little Zen'd out.

431
00:22:33,720 --> 00:22:37,280
And then slow exhale brings the

432
00:22:37,280 --> 00:22:40,800
head back to center and then
you repeat on the other side.

433
00:22:40,800 --> 00:22:42,660
Inhaling,

434
00:22:42,660 --> 00:22:46,640
slow roll to the left.

435
00:22:46,640 --> 00:22:51,823
And this is nice on the floor
but it's awesome on the block.

436
00:22:54,800 --> 00:22:58,000
Great, come back to center.

437
00:22:58,000 --> 00:23:01,120
Allow everything to relax here.

438
00:23:01,120 --> 00:23:05,906
Maybe relax your arms
down gently at your side.

439
00:23:07,560 --> 00:23:11,400
Way to show up for

440
00:23:11,400 --> 00:23:15,240
this type of holistic practice.

441
00:23:15,240 --> 00:23:17,915
It's incredible

442
00:23:19,440 --> 00:23:23,260
what happens when we

443
00:23:23,260 --> 00:23:26,478
sync the body with the breath.

444
00:23:28,680 --> 00:23:32,420
The science behind that is

445
00:23:32,420 --> 00:23:35,120
incredibly motivating for me.

446
00:23:35,120 --> 00:23:39,800
And so I feel very honored and

447
00:23:39,800 --> 00:23:44,520
happy to share this
type of practice with you.

448
00:23:44,520 --> 00:23:46,560
Thank you for joining me.

449
00:23:46,560 --> 00:23:48,520
Bring the palms together.

450
00:23:48,520 --> 00:23:51,720
Slowly bring the
thumbs up to your forehead.

451
00:23:51,720 --> 00:23:53,740
This third eye point,

452
00:23:53,740 --> 00:23:57,880
the inner teacher,

453
00:23:57,880 --> 00:24:00,826
intuition,

454
00:24:00,826 --> 00:24:04,020
I like to think of
that as the breath,

455
00:24:06,000 --> 00:24:08,520
guiding the way.

456
00:24:08,520 --> 00:24:09,720
Way to show up.

457
00:24:09,720 --> 00:24:11,280
Let's repeat this practice

458
00:24:11,280 --> 00:24:13,400
another day together 
and, of course,

459
00:24:13,400 --> 00:24:18,880
continue to explore 
other flows, vinyasas.

460
00:24:18,880 --> 00:24:22,720
Take a final breath in together.

461
00:24:22,720 --> 00:24:27,080
And out together to close.

462
00:24:27,080 --> 00:24:28,800
Great work everyone.

463
00:24:28,800 --> 00:24:30,500
Namaste.

464
00:24:32,803 --> 00:24:37,984
(upbeat music)