WEBVTT

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- What's up everyone?
Welcome to Yoga With Adriene.

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I'm Adriene and this is Benji
and today we have an awesome

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practice to help guide you to

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awakening the artist within.

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So hop into something comfy 
and let's get started.

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(upbeat music)

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Alright, welcome.

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Let's begin today's 
practice on the ground

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in Extended Child's Pose.

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So come on down, 
take your time getting here.

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And obviously right away, I
invite you to allow the sound of

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my voice to guide you here since
we're gonna come into a shape

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where you'll 
want to bow the head.

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Knees are gonna come 
as wide as your yoga mat.

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Big toes to touch, fingertips
reaching all the way forward and

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as you're ready, 
slowly come on down

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melting your 
heart towards the earth.

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Right away you might start 
to feel some sensations

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in the spine, in the back body, 
in the shoulders, in the hips.

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Meet them with a gentle breath.

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In.

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Then nice and easy breath out.

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If this is not a comfortable
shape for you to begin in,

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let's adapt.

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Let's

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use a little 
creative energy to

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find something that feels good.

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Maybe it's a nice comfortable
cross-legged seat or kneeling,

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you can even begin lying down.

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Start to notice 
sensations of the body.

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Big ones, small ones.

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Ones the size of your head.

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Just kidding.

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And then meet those sensations,
whatever you're noticing with a

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gentle breath in

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and nice and easy breath out.

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If you can close your 
eyes here for a moment,

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relax your jaw and 
just start to settle in.

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It's a swift practice today.

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One that eases in,

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designed to help get 
energy moving in the body.

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I would say very lovingly so but

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if you want to really make the

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most of this practice, 
you got to bring the breath.

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So let's take a deep breath in
together in through the nose.

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And exhale out through 
the nose or mouth here.

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Even bigger inhale.

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And nice long exhale.

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Start to rock the 
forehead nice and easy,

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side to side as again 
you breathe in deeply.

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And exhale completely.

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Awesome work.
Press into the tops of the feet,

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claw through the fingertips
slowly, and nice and slow as if

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you're moving 
in slow motion, rise up.

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We're gonna come 
to all fours here.

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Draw the wrists 
underneath the shoulders,

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knees directly 
underneath the hips.

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And again, 
let's bring the breath.

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Ready? Here we go.
Inhale, dropping the belly.

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Upper arm bones rotate out.

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We look forward, we soften
through the skin of the face.

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And then on an exhale,
take the navel up,

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round through the spine,
chin to chest.

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Really finding a nice big,
round spine.

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Good, then 
dropping it to breathe in.

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And lifting it to breathe out,
navel draws up.

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Inhale, drop the belly,
open the chest.

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Tailbone to the sky.

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And exhale, tucking the tail in,
crown of the head to the earth.

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Really press into 
your foundation here.

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One more with the 
sound of your breath.

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Nice, then inhale 
to Tabletop Position.

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Claw through the fingertips,

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take pressure up 
out of the wrist.

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Draw your navel up so just
kind of hug the low belly in.

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Hug the low ribs up and in
so just kind of creating that

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connection to center.

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And you're gonna 
kick your right foot out.

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Dial all of the right 
toes down towards the earth.

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Hair toss.

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And then send your left 
fingertips forward as if you

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were shaking someone's hand.

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So again, you have 
to kind of find that,

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that knitting of the ribs,

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the abdominal wall turning on.

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Hey-o, here we go, inhale.

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Exhale, rounding 
through the spine,

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just like Cat Pose, hug the
elbow and the knee all the way

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up and in, tuck the 
chin in to the chest.

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Inhale to extend, look forward.

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And exhale rounding up and in.

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Inhale to extend,

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press into the top of 
that left foot for stability.

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And exhale round,
squeeze and lift.

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Inhale, all the way out.

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Expansion.

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Exhale, contract.

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One more, inhale, expand.

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And exhale, contract.

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Pause here, squeeze and lift.

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Try to lift your right 
here to your right glute.

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I know for three, two

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and release on the one, awesome.

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If you need to 
take a short break

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off the wrist you can here.

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Reset, find your foundation.

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Hug the low rips up, so I'm just
kind of drawing my low ribs up,

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I'm feeling that 
connection in my core here.

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I'm not dipping 
through the low back.

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Peek at me if you need to.

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Not dipping through the low back
but I'm lengthening the tailbone

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out and drawing the navel up.

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Alright, once you 
set yourself up for play,

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for greatness, 
let's rock and roll.

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Kicking the left foot out,
dialing the left toes down.

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Hugging the midline here as

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I reach the right 
fingertips forward.

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We're gonna 
move with the breath.

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Spread the toes, 
spread the fingertips, inhale.

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Exhale, reel it 
in nice and slow.

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Squeeze and lift.
Good. Inhale, extend.

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Exhale, squeeze and lift.

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Try to move 
from the middle here.

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Navel draws up.

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Good. Inhale, extend.

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Exhale, with your breath,
bring it in.

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Press into the 
top of the right foot,

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inhale to expand.

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Exhale to contract.

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Slight bend in that left elbow,
not locked.

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Inhale, extend.

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Careful not to rush it here.

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Exhale, squeeze and lift.

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Inhale to extend.

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Exhale, squeeze and 
lift, lift, lift, lift.

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Okay, one more 
time, inhale, extend.

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Spread the fingertip,
spread the toes.

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Exhale, reel it in, pause here,
squeeze and lift.

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You're in Cat Pose.

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Try to lift your left 
heel to your left glute.

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We're strengthening that 
hamstring for three, two.

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Awesome, and on the one,
we release.

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Listen carefully, we're 
gonna walk the hands forward.

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We're gonna curl the toes under.

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Inhale to drop the belly here,
look forward.

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Exhale, hug the low ribs in,
lift the hips up high,

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drop the heels, Down Dog.

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Back to the knees, inhale.

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Slow descend of the knees down.

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Drop the belly, upper arm bones
rotate out here so your elbow

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creases are shining forward.

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And then exhale, navel draws
to the spine and we send it up,

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Downward Dog.
Keep it going, inhale.

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Slow descend in the knees down.

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Elbow creases forward, so biceps
towards the front of your mat.

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Exhale, Downward Facing Dog.

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Inhale, lower the knees,
drop the belly,

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open the chest.

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Exhale, navel to spine.

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Maybe this time you send your
gaze to your belly button here.

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Good, inhale, drop the knees.

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Drop the belly, open the chest.

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Exhale, claw 
through the fingertips,

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lift the knees, 
heavy in the heels.

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Good, one more.
Inhale, drop the knee,

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drop the belly, open the chest.

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And exhale, lift the knees,
hips up high,

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heavy in the heels, 
Downward Facing Dog.

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Now pause here.

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Upper arm bones are 
still externally rotated.

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Turn your big toes in or turn
your toes in just a little bit

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to feel that inner rotation

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in the hips.

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Find your breath.

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Beautiful, then 
you're gonna slowly

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walk the feet in toes to touch.

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And then we're gonna inhale,
lift the heels.

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Exhale, drop the heels.

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Inhale, lift the heels.

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Exhale, drop the heels.

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Inhale, lift the heels.

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Exhale, drop the heels and
really press away from your yoga

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mat, trying to lift up from the
hip creases a little bit higher.

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Good, careful to not 
hold or clench in the neck.

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Good, then we're 
gonna nice and easy,

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keep breathing, cross 
the right foot over the left,

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and then the left 
foot over the right.

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Criss-crossing all the 
way up to the top of the mat.

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Take your time.

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Eventually coming 
on to the fingertips.

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Be kind to yourself,
no judgment,

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there's many moments of 
humility in the yoga practice

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and we can embrace
them instead of judge them.

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I'll meet you in a Forward
Fold at the top of the mat.

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Feet hip width 
apart or flush together.

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If you want, you can take the
tops of the hands to the earth,

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bend your knees just 
for a little wrist relief.

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Shake the head yes,
shake the head no.

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Keep listening to the 
sound of your breath here.

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Using that nice audible breath,
maybe Ujjayi Breath.

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To really bring 
your attention, your mind,

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to the present.

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To help move 
any stagnant energy.

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Awakening the artists within.

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Getting closer to 
that feeling of presence.

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And that sense

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of self.

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That intuition, 
that intuitive state.

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Alright, let's play.

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Bend the knees a little more,
send the hips back.

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Belly comes towards 
the tops of the thighs,

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and nice and easy, 
let your fingertips

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just be soft and easy.

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We're gonna as 
slow as you can roll,

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come to standing.

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Rolling up through 
the spine nice and slow.

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Try to really 
enjoy this transition.

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And in general, 
in this practice today

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you can think 
about the transitions.

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Rising up to Mountain.

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Whatever this means to you,
embodying this pose.

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Fully standing up tall, 
letting go of something,

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maybe, that's 
been bothering you.

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Just really becoming present
with this simple shape that can

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have so much depth.

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Tadasana.

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Spreading your awareness through
all four corners of the feet.

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Reconnect with the 
sound of your breath.

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So not just focusing on

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the landings today,

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the places where we land,

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but try to focus on the 
moments in-between, right?

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The moments in-between 
point A and point B.

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I'll guide you but just a
little food for thought, right?

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The process, 
the creative process,

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the process of kind of 
following your intuition.

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Letting one thing 
bleed into the next.

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Trusting that.
Okay, here we go, inhale.

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Spread the fingertips,
nice and easy,

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reach for the sky.

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Good, exhale, bend 
your knees generously.

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Float it all the way down.

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Soft fingers.
If you have a little pet around,

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maybe you reach to 
give them some love.

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If not, I'll share 
mine with you.

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Alright, then let's all 
drop our heads back down.

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Inhale, halfway lift, you're
gonna send the fingertips behind

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you like airplane arms.

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Slowly bringing some 
awareness to the heart center.

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Support your low back by drawing
your navel in and up here.

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We're pausing here,
we're breathing.

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Reach your fingertips back,
imagine a little angel or you

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can imagine your pal Adriene
coming by and just grabbing your

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fingers and pulling them back a
little bit so you can create a

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little more traction here.

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Finding that length in the neck.

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The traps, excuse me, 
yeah, the traps

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actually keep your 
traps soft but your triceps

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start to maybe get 
a little tired here.

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We're breathing, 
we're breathing for three,

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two spread the fingertips and
on the one go ahead and relax

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everything down, Forward Fold.

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Nice, from here, we're gonna
send just the right toes back,

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just the right toes.

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Lower the right 
knee to the earth.

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Then you're gonna take your
right hand to the earth and

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inhale, reach your left
fingertips up towards the sky.

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Big breath in as you 
lengthen through the crown.

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Exhale, bring it back,

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frame your left 
foot with your fingers.

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Good, inhale to look forward.

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Exhale, shift the hips back,
pull the left hip crease back,

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flex your left 
toes towards your face.

00:13:47.493 --> 00:13:49.762
Then inhale to look forward.

00:13:49.762 --> 00:13:52.832
Exhale to bow the 
forehead towards your left knee.

00:13:52.832 --> 00:13:55.401
Doesn't even have to 
even come close, just towards.

00:13:55.401 --> 00:13:58.057
Good, inhale to 
look forward again.

00:13:58.057 --> 00:14:01.074
Exhale to roll all the 
way through that left foot.

00:14:01.074 --> 00:14:02.241
Lift the right knee up.

00:14:02.241 --> 00:14:03.910
We're gonna 
plant the palms here,

00:14:03.910 --> 00:14:07.346
step the left foot back,
Plank Pose.

00:14:07.346 --> 00:14:11.317
Good, from here, find 
that hollow front body again.

00:14:11.317 --> 00:14:12.972
Hug the low ribs in.

00:14:12.972 --> 00:14:14.954
Draw the navel in and up.

00:14:14.954 --> 00:14:18.658
Even low belly kind of draws in
towards the center line here so

00:14:18.658 --> 00:14:20.526
you feel that 
connection in your core.

00:14:20.526 --> 00:14:23.496
We're shaking perhaps, we're
definitely creating some heat,

00:14:23.496 --> 00:14:25.832
we're moving things 
around here for three.

00:14:25.832 --> 00:14:26.866
Two, way to stick with it.

00:14:26.866 --> 00:14:29.502
Look forward on the one, rock
forward on the toes squeeze the

00:14:29.502 --> 00:14:32.472
elbows in and with control claw
through your fingertips as you

00:14:32.472 --> 00:14:35.508
slowly lower all the 
way down to the earth.

00:14:35.508 --> 00:14:38.010
Good, then from here, 
press into the tops of the feet.

00:14:38.010 --> 00:14:39.846
Squeeze the elbows 
into the side body.

00:14:39.846 --> 00:14:43.249
Inhale, lift up to Cobra,
your version.

00:14:43.249 --> 00:14:46.352
Shouldn't feel any pain here,
tuck the chin.

00:14:46.352 --> 00:14:49.222
Good and then exhale,
slowly lower down,

00:14:49.222 --> 00:14:50.957
forehead to the earth.

00:14:50.957 --> 00:14:53.159
Good, from here, 
curl the toes under,

00:14:53.159 --> 00:14:54.327
inhale in.

00:14:54.327 --> 00:14:57.063
Exhale, press up to Plank Pose.

00:14:57.063 --> 00:14:59.432
Good, inhale in again here.

00:14:59.432 --> 00:15:00.666
Strong and steady.

00:15:00.666 --> 00:15:03.285
And then exhale, 
Downward Facing Dog.

00:15:04.470 --> 00:15:05.838
Nice.

00:15:05.838 --> 00:15:09.108
Walk the feet together,
really together.

00:15:09.108 --> 00:15:11.110
Claw through the fingertips.

00:15:11.110 --> 00:15:13.012
Press down 
through your knuckles.

00:15:13.012 --> 00:15:16.149
Inhale, lift the heels, 
zip up through the legs.

00:15:16.149 --> 00:15:17.550
Exhale to drop the heels.

00:15:18.687 --> 00:15:21.420
Inhale to lift the heels,
hug the low ribs in,

00:15:21.420 --> 00:15:22.955
connect to your core.

00:15:22.955 --> 00:15:24.820
Exhale to drop the heels.

00:15:24.820 --> 00:15:26.379
Inhale to lift.

00:15:27.260 --> 00:15:28.847
Exhale to lower.

00:15:28.847 --> 00:15:29.996
Nice audible breath.

00:15:29.996 --> 00:15:32.098
Inhale to lift.

00:15:32.098 --> 00:15:32.932
Exhale to lower.

00:15:32.932 --> 00:15:35.835
Press into the fleshy 
part of your hand between

00:15:35.835 --> 00:15:37.970
your index finger and thumb.

00:15:37.970 --> 00:15:39.071
Inhale to lift.

00:15:39.071 --> 00:15:41.073
Exhale to lower, keep it going.

00:15:44.310 --> 00:15:45.451
Excellent.

00:15:46.570 --> 00:15:50.917
Then drop the heels, cross
the left foot over the right.

00:15:50.917 --> 00:15:52.985
Continue all the way 
up to the top of the mat.

00:15:52.985 --> 00:15:55.688
Crossing one leg over the other.

00:15:55.688 --> 00:15:58.724
Criss-cross steps all the way to
the top eventually coming on to

00:15:58.724 --> 00:16:00.880
the fingertips and

00:16:00.880 --> 00:16:04.130
into Forward Fold 
at the top of the mat.

00:16:04.130 --> 00:16:05.484
Let everything go.

00:16:07.338 --> 00:16:09.368
Good. Inhale, halfway lift.

00:16:09.368 --> 00:16:12.171
Lengthen the crown 
straight towards the front,

00:16:12.171 --> 00:16:13.709
tail straight towards the back.

00:16:13.709 --> 00:16:15.875
Send the fingertips 
out airplane arms.

00:16:15.875 --> 00:16:17.844
Slight bend in the knees.

00:16:17.844 --> 00:16:19.685
Draw the 
shoulder blades together.

00:16:19.685 --> 00:16:21.685
Peek at me if you need to here.

00:16:22.801 --> 00:16:25.184
So working to create the 
sensation of a nice straight

00:16:25.184 --> 00:16:27.954
line from the tail to the crown.

00:16:27.954 --> 00:16:30.523
Hugging the 
front body kind of up,

00:16:30.523 --> 00:16:32.892
kind of defying 
gravity and hugging it up,

00:16:32.892 --> 00:16:36.829
creating a little 
tone in the abdominal wall.

00:16:37.879 --> 00:16:40.900
Reaching fingertips back, 
pressing palms down into an

00:16:40.900 --> 00:16:43.169
imaginary surface here.

00:16:43.169 --> 00:16:45.872
Again, you might start to
feel your triceps turn on here.

00:16:45.872 --> 00:16:47.206
Hey-o.

00:16:47.206 --> 00:16:50.125
Great, we're here for three,
breathe deep.

00:16:50.125 --> 00:16:53.613
Two, and on the 
one let everything go.

00:16:54.696 --> 00:16:56.682
Nice. Benji did 
that sigh with me.

00:16:56.682 --> 00:16:58.251
Alright, fingertips 
come to the earth.

00:16:58.251 --> 00:17:00.920
This time we're gonna 
slide the left toes back.

00:17:00.920 --> 00:17:03.189
Lower the left 
knee to the earth.

00:17:03.189 --> 00:17:05.491
Then press left hand 
all the way into your mat.

00:17:05.491 --> 00:17:06.959
And here we go, big twist.

00:17:06.959 --> 00:17:09.729
Inhale, pull the right hip
crease back and let that be what

00:17:09.729 --> 00:17:12.611
brings your right fingertips
all the way up towards the sky.

00:17:13.439 --> 00:17:15.668
So nice twist in the spine here.

00:17:15.668 --> 00:17:17.970
Breathe nice, 
full lateral breath.

00:17:17.970 --> 00:17:20.773
So feel your lungs expand.

00:17:20.773 --> 00:17:23.743
Your ribcage 
expands as you breathe in.

00:17:23.743 --> 00:17:26.485
Good, and then 
slowly bring it back down,

00:17:26.485 --> 00:17:28.881
frame your right 
foot as you breathe out.

00:17:28.881 --> 00:17:30.383
Good, pull the 
right hip crease back.

00:17:30.383 --> 00:17:33.386
Flex your right toes 
towards your face this time.

00:17:33.386 --> 00:17:34.520
Nice runner's stretch.

00:17:34.520 --> 00:17:38.090
Keep a slight or generous 
bend in your right knee.

00:17:38.090 --> 00:17:40.660
And here we go, 
inhale to look forward.

00:17:40.660 --> 00:17:42.561
Find extension.

00:17:42.561 --> 00:17:46.098
Exhale to slowly 
bow the forehead

00:17:46.098 --> 00:17:48.409
towards your right knee.

00:17:48.409 --> 00:17:51.804
Keep the right hip 
crease pulling back.

00:17:51.804 --> 00:17:54.640
Good, inhale to 
look forward again.

00:17:54.640 --> 00:17:57.310
And exhale to roll 
through that right foot.

00:17:57.310 --> 00:17:58.918
Awesome, lift the back knee,

00:17:58.918 --> 00:18:01.380
plant the palms, here we go,
stepping the right foot back,

00:18:01.380 --> 00:18:02.544
Plank Pose.

00:18:02.544 --> 00:18:05.151
Big inhale in here, strong.

00:18:05.151 --> 00:18:07.853
Exhale to look forward,
hug the elbows in

00:18:07.853 --> 00:18:10.656
and slowly lower 
belly to the earth.

00:18:10.656 --> 00:18:14.961
Inhale, Cobra, 
open your heart, lift it up.

00:18:14.961 --> 00:18:18.297
And then exhale, 
soften and release.

00:18:18.297 --> 00:18:19.865
All the way down.

00:18:19.865 --> 00:18:21.634
Inhale in here.

00:18:21.634 --> 00:18:25.271
Exhale, press up, 
power up, Plank Pose.

00:18:25.271 --> 00:18:27.206
Inhale in again 
here, big, full breath.

00:18:28.238 --> 00:18:30.710
And then exhale, 
Downward Facing Dog.

00:18:30.710 --> 00:18:32.778
Awesome work.
Really, really nice.

00:18:32.778 --> 00:18:34.780
Bend the knees, 
pedal it out here,

00:18:34.780 --> 00:18:39.418
take a couple moments, to cycle
through your breath in and out,

00:18:39.418 --> 00:18:42.321
in and out and just explore
what's going on in your body.

00:18:42.321 --> 00:18:44.523
So if you really need a break,
you can come on to the knees

00:18:44.523 --> 00:18:46.826
here, take a Child's Pose.

00:18:46.826 --> 00:18:50.396
Maybe you start to stretch
through the fascia of the foot.

00:18:50.396 --> 00:18:54.533
Maybe you lift one 
leg and then the other.

00:18:54.533 --> 00:18:57.336
So little creative expression
here in Downward Facing Dog.

00:18:57.336 --> 00:18:58.904
If you want to 
flip your Dog you can,

00:18:58.904 --> 00:19:00.573
if you, if that's 
in your practice.

00:19:00.573 --> 00:19:02.608
If you want to do 
it Down Dog Twist,

00:19:02.608 --> 00:19:04.844
maybe work there.

00:19:04.844 --> 00:19:09.058
Maybe you just embrace 
some exquisite stillness here

00:19:09.058 --> 00:19:10.616
and let your breath move you.

00:19:14.869 --> 00:19:17.390
Couple cycles of breath to

00:19:17.390 --> 00:19:20.520
explore here in 
Downward Facing Dog.

00:19:26.732 --> 00:19:28.037
Then even it out.

00:19:29.504 --> 00:19:32.242
If you're in Child's Pose,
come back to your Dog.

00:19:33.472 --> 00:19:35.741
And from Downward Facing 
Dog we'll bend the knees,

00:19:35.741 --> 00:19:37.076
inhale to look forward.

00:19:37.076 --> 00:19:39.245
And on an exhale, 
make your way to the top.

00:19:41.313 --> 00:19:42.715
Your version.

00:19:44.050 --> 00:19:46.886
Then inhale, halfway lift,
airplane arms.

00:19:46.886 --> 00:19:49.422
Again, pressing into 
an imaginary surface.

00:19:49.422 --> 00:19:51.457
Nice long, beautiful neck.

00:19:51.457 --> 00:19:54.219
Inhale in again here, get long.

00:19:54.219 --> 00:19:56.085
And exhale to let everything go.

00:19:57.346 --> 00:20:01.233
Good, from here bring the 
thumbs to the hip creases.

00:20:01.233 --> 00:20:03.536
Pull them back, shift 
weight into your heels,

00:20:03.536 --> 00:20:05.271
bend the knees, 
send the hips back,

00:20:05.271 --> 00:20:07.773
keep the knees bent, then
release the fingertips down to

00:20:07.773 --> 00:20:10.276
come up, Utkatasana, Chair Pose.

00:20:10.276 --> 00:20:12.778
So hug those low 
ribs in even here,

00:20:12.778 --> 00:20:14.780
low back nice and long.

00:20:16.749 --> 00:20:19.702
So careful not to really 
create tension in the traps,

00:20:19.702 --> 00:20:22.321
in the neck and shoulders 
by going too narrow here.

00:20:22.321 --> 00:20:24.323
You can keep it nice and open.

00:20:26.292 --> 00:20:29.417
Really sending 
weight into the heels.

00:20:29.417 --> 00:20:31.371
Finding length in the neck.

00:20:32.298 --> 00:20:34.556
Notice when you want to give up,
notice where your mind goes

00:20:34.556 --> 00:20:38.137
when things get hard.
Can you stay in the process?

00:20:38.137 --> 00:20:40.209
Sit into it.

00:20:40.209 --> 00:20:41.974
Lean in.

00:20:41.974 --> 00:20:43.700
Sit back.

00:20:44.804 --> 00:20:46.174
Observe.

00:20:47.983 --> 00:20:50.950
Be a witness to 
what is going on.

00:20:50.950 --> 00:20:53.452
We're here for three, 
two, listen carefully,

00:20:53.452 --> 00:20:56.222
on the one pull 
back with the fingers.

00:20:56.222 --> 00:20:57.923
Come back to 
those airplane arms.

00:20:57.923 --> 00:20:59.759
You got it.

00:20:59.759 --> 00:21:02.261
Beautiful.
Inhale to look forward.

00:21:02.261 --> 00:21:05.030
Exhale to let everything go,
Forward Fold.

00:21:05.030 --> 00:21:07.547
(chuckles) Benji just 
sighed out with me again.

00:21:07.547 --> 00:21:09.935
Good, inhale in again here.

00:21:09.935 --> 00:21:14.440
Exhale to plant the palms, step
or hop it back to Plank Pose.

00:21:14.440 --> 00:21:16.642
Inhale to look forward,
shift forward.

00:21:16.642 --> 00:21:20.212
Exhale, belly to Cobra or
Chaturanga to Upward Facing Dog,

00:21:20.212 --> 00:21:21.914
your version.

00:21:21.914 --> 00:21:23.512
You can play a little bit here,

00:21:23.512 --> 00:21:25.851
we're gonna meet 
in Downward Facing Dog.

00:21:25.851 --> 00:21:27.570
If Downward Dog's 
too much for you today,

00:21:27.570 --> 00:21:30.623
all of these Dogs, you can 
come to little Puppy Posture.

00:21:30.623 --> 00:21:33.025
Peek at me with the 
knees on the ground,

00:21:33.025 --> 00:21:34.693
elbows on the ground.

00:21:34.693 --> 00:21:37.074
Same benefits just 
a little more cooling.

00:21:40.476 --> 00:21:43.502
And then a couple of 
cycles of breath here to play.

00:21:46.017 --> 00:21:47.340
Really

00:21:48.758 --> 00:21:52.489
stirring things up with a
nice long audible inhale

00:21:52.489 --> 00:21:55.381
and a nice long audible exhale.

00:22:01.980 --> 00:22:03.489
Alright, and then here we go.

00:22:03.489 --> 00:22:05.124
Anchoring through 
the left heel, inhale.

00:22:05.124 --> 00:22:07.913
Lift the right leg up high,
Three-Legged Dog.

00:22:09.128 --> 00:22:11.564
On an exhale, step it 
all the way through up

00:22:11.564 --> 00:22:13.632
into a nice lunge.

00:22:13.632 --> 00:22:14.833
Keep the back knee lifted.

00:22:14.833 --> 00:22:16.602
When you're ready,
strong legs here,

00:22:16.602 --> 00:22:18.103
strong core, inhale,

00:22:18.103 --> 00:22:20.706
scoop the palms 
forward, up and back.

00:22:20.706 --> 00:22:23.108
We're coming into a 
nice high lunge here.

00:22:23.108 --> 00:22:25.578
Pull the right hip crease back,
get down low,

00:22:25.578 --> 00:22:28.575
bend your back knee to get your
center right underneath you.

00:22:29.578 --> 00:22:33.252
So we want to create a nice
long line where the head and the

00:22:33.252 --> 00:22:36.072
heart and the pelvis are stacked
and bending that back knee is

00:22:36.072 --> 00:22:40.459
gonna really help you 
work toward that, right?

00:22:40.459 --> 00:22:41.959
Work in that direction.

00:22:43.262 --> 00:22:46.065
Great, we're here.
Palms are facing each other.

00:22:46.065 --> 00:22:47.333
Thumbs back, pinkies forward.

00:22:47.333 --> 00:22:49.568
Lots of space for 
the shoulders here,

00:22:49.568 --> 00:22:52.124
for the neck and the 
traps to soften and relax.

00:22:52.124 --> 00:22:53.739
Inhale, look up.

00:22:53.739 --> 00:22:55.441
Listen carefully, exhale,

00:22:55.441 --> 00:22:57.276
you're gonna slowly 
twist to your right.

00:22:57.276 --> 00:23:00.713
Take the right fingertips
back, left fingertips forward.

00:23:00.713 --> 00:23:03.082
Good, then inhale, 
straighten both legs.

00:23:03.082 --> 00:23:05.184
Scoop the arms all the way up.

00:23:05.184 --> 00:23:06.952
Big beach ball up and overhead.

00:23:06.952 --> 00:23:08.887
And then exhale, 
open to the left,

00:23:08.887 --> 00:23:10.689
Warrior II, back toes turn in.

00:23:11.926 --> 00:23:13.570
Front knee bent.

00:23:13.570 --> 00:23:15.120
And same thing here, 
there's gonna be a tendency

00:23:15.120 --> 00:23:16.528
to kind of lean forward.

00:23:16.528 --> 00:23:18.364
Think about stacking 
the head, the heart

00:23:18.364 --> 00:23:20.455
and the pelvis all in one line.

00:23:21.512 --> 00:23:22.608
Great.

00:23:23.969 --> 00:23:25.871
Pulling the right 
hip crease back still.

00:23:27.139 --> 00:23:29.041
Strong arms.
Here we go.

00:23:29.041 --> 00:23:31.543
Inhale in.
Keep that front knee bent.

00:23:31.543 --> 00:23:32.211
You got this.

00:23:32.211 --> 00:23:34.613
Right fingertips reach 
forward and up

00:23:34.613 --> 00:23:36.248
and then all the way back.

00:23:36.248 --> 00:23:38.751
Peaceful Warrior, inhale in.

00:23:38.751 --> 00:23:39.985
Have fun with this.

00:23:39.985 --> 00:23:41.787
Exhale, 
cartwheel all the way down.

00:23:41.787 --> 00:23:44.723
You're gonna go right 
into that twist we did earlier,

00:23:44.723 --> 00:23:46.825
but this time with 
the back knee lifted.

00:23:46.825 --> 00:23:48.093
Right fingertips reach up.

00:23:48.093 --> 00:23:50.029
Big breath in.

00:23:50.029 --> 00:23:52.231
Big breath out brings 
you all the way back down.

00:23:52.231 --> 00:23:55.334
Beautiful, plant the palms,
step the right toes back.

00:23:55.334 --> 00:23:57.002
Inhale to shift forward.

00:23:57.002 --> 00:24:00.739
Exhale, belly to Cobra or
Chaturanga to Upward Facing Dog.

00:24:00.739 --> 00:24:02.714
Move with your breath.

00:24:03.575 --> 00:24:05.377
Listen to your body.

00:24:05.377 --> 00:24:07.146
We'll meet in 
Downward Facing Dog.

00:24:10.159 --> 00:24:12.484
Inhale in deeply here.

00:24:12.484 --> 00:24:13.652
Take a Lion's Breath.

00:24:13.652 --> 00:24:15.587
Nice cleansing 
breath as you breathe out.

00:24:15.587 --> 00:24:17.589
Don't be shy.

00:24:22.861 --> 00:24:24.730
From here, anchor 
through the right heel.

00:24:24.730 --> 00:24:26.265
Inhale, lift the 
left leg up high,

00:24:26.265 --> 00:24:27.666
Three-Legged Dog.

00:24:27.666 --> 00:24:30.235
Here we go, exhale, 
step it all the way up.

00:24:30.235 --> 00:24:33.539
Nice lunge here, 
back knee stays lifted.

00:24:33.539 --> 00:24:36.141
We got this.
Front knee over front ankle.

00:24:36.141 --> 00:24:38.977
Alright, connect to your core,
your center.

00:24:38.977 --> 00:24:40.946
Here we go, pay 
attention to the transitions.

00:24:40.946 --> 00:24:42.147
How you move matters.

00:24:42.147 --> 00:24:44.917
Inhale, scoop the arms 
forward, up and back.

00:24:44.917 --> 00:24:49.455
We rise up, reestablish 
that bend in that front knee.

00:24:49.455 --> 00:24:51.957
Left hip crease pulls back.

00:24:51.957 --> 00:24:53.726
We find our 
inner support system.

00:24:53.726 --> 00:24:55.027
So we know the structure.

00:24:55.027 --> 00:24:57.429
We play within the 
structure to make it work to

00:24:57.429 --> 00:24:59.827
create our experience, right?

00:25:01.200 --> 00:25:02.801
Co-create with your breath here.

00:25:02.801 --> 00:25:05.137
Breathe in, feel that lift.

00:25:05.137 --> 00:25:06.438
Breathe out, ground.

00:25:06.438 --> 00:25:07.606
Maybe bend that back knee.

00:25:07.606 --> 00:25:09.680
Get your center 
right underneath you.

00:25:10.843 --> 00:25:12.611
Awesome, you're doing great.
Here we go.

00:25:12.611 --> 00:25:14.146
Big inhale to maybe look up.

00:25:14.146 --> 00:25:16.582
Careful not to 
crunch the back of the neck.

00:25:16.582 --> 00:25:18.650
Exhale, keep the 
front knee bent. You got this.

00:25:18.650 --> 00:25:21.926
Slow and steady, 
open twist to the left.

00:25:23.122 --> 00:25:24.390
Pull that left hip crease back

00:25:24.390 --> 00:25:26.925
just like we did in 
the runner's stretch.

00:25:26.925 --> 00:25:28.394
Great, now we're 
gonna straighten both legs,

00:25:28.394 --> 00:25:30.129
come back to 
center with the inhale.

00:25:30.129 --> 00:25:32.831
So inhale, we rise up.

00:25:32.831 --> 00:25:35.768
Fingertips reach up, we 
straighten both legs and then

00:25:35.768 --> 00:25:38.771
exhale, dialing to 
the right, Warrior II.

00:25:42.708 --> 00:25:43.976
Front knee over front ankle.

00:25:43.976 --> 00:25:45.210
Back toes are turned in.

00:25:46.826 --> 00:25:49.014
Strong legs.

00:25:51.831 --> 00:25:52.918
Stretch, Benji.

00:25:52.918 --> 00:25:54.686
And then here we go, 
keep that front knee bent.

00:25:54.686 --> 00:25:56.054
We're building strength.

00:25:56.054 --> 00:25:58.791
Meeting your appropriate
edge, reach the left fingertips

00:25:58.791 --> 00:26:00.225
forward then up.

00:26:00.225 --> 00:26:02.127
Create length, 
space and then back.

00:26:02.127 --> 00:26:06.031
Peaceful Warrior, 
neck is nice and long.

00:26:06.031 --> 00:26:08.033
Hug the low ribs 
in here, inhale.

00:26:08.033 --> 00:26:11.870
Exhale, have some fun, cartwheel
all the way through and down.

00:26:11.870 --> 00:26:14.606
Right hand comes to the earth,
we pivot on the back foot.

00:26:14.606 --> 00:26:17.142
And when you're ready, inhale,
left fingertips to the sky.

00:26:17.142 --> 00:26:18.310
Big twist.

00:26:18.310 --> 00:26:19.578
Big breath.

00:26:19.578 --> 00:26:21.814
Strong legs.

00:26:21.814 --> 00:26:23.782
Inhale, lengthen 
through the crown.

00:26:23.782 --> 00:26:25.284
Nice, long neck.

00:26:25.284 --> 00:26:27.586
Exhale to bring it 
all the way back down.

00:26:27.586 --> 00:26:28.554
Awesome work.

00:26:28.554 --> 00:26:30.956
Plant the palms, 
step the left toes back.

00:26:30.956 --> 00:26:32.424
Move through a 
little vinyasa here.

00:26:32.424 --> 00:26:34.415
Something that feels good.

00:26:34.415 --> 00:26:37.930
You can add on, 
you can take a break.

00:26:37.930 --> 00:26:39.277
Make it your own.

00:26:41.071 --> 00:26:43.702
And we're gonna meet in 
that Downward Facing Dog.

00:26:49.186 --> 00:26:50.242
When you get there,

00:26:50.242 --> 00:26:53.214
take the deepest breath 
you've taken all day long.

00:26:54.980 --> 00:26:57.015
Exhale, Lion's Breath,
tongue out.

00:26:57.015 --> 00:26:58.750
Don't be shy.

00:26:58.750 --> 00:27:00.395
One more, just like that.

00:27:00.395 --> 00:27:02.020
Deep breath in.

00:27:02.860 --> 00:27:05.865
Exhale to empty it out,
let it go.

00:27:07.693 --> 00:27:10.896
Nice, slow descend to 
the knees to kiss the earth.

00:27:12.064 --> 00:27:16.034
Child's Pose, your version,
knees together or wide.

00:27:16.034 --> 00:27:18.170
Or maybe you just come 
to a nice comfortable seat.

00:27:18.170 --> 00:27:22.569
Come to a place where you
can rest and begin to relax.

00:27:27.732 --> 00:27:29.300
Close your eyes.

00:27:32.654 --> 00:27:35.154
And really land here, 
whatever that means to you.

00:27:35.154 --> 00:27:37.422
Can you just kind 
of land in this moment?

00:27:40.573 --> 00:27:43.426
Then slowly begin to surrender.

00:27:46.465 --> 00:27:50.312
Relaxing anything that might
be holding or gripping here.

00:27:58.911 --> 00:28:02.347
Continuing with 
your nice conscious,

00:28:03.541 --> 00:28:05.784
full inhalations.

00:28:10.358 --> 00:28:13.341
And these really 
awesome, even

00:28:13.341 --> 00:28:17.089
exhalations just 
long and strong.

00:28:17.089 --> 00:28:18.089
(chuckles)

00:28:25.470 --> 00:28:27.306
Allow the breath 
to move you here for

00:28:27.306 --> 00:28:29.778
just a couple quiet moments.

00:28:48.975 --> 00:28:53.098
And then slowly we'll 
begin to open the eyes.

00:28:53.098 --> 00:28:57.302
Claw through the fingertips and
easy breezy again pay attention

00:28:57.302 --> 00:29:00.572
to the transitions here as
we rise back up to all fours.

00:29:01.944 --> 00:29:05.343
We're gonna walk the knees out,
you can curl the toes under,

00:29:05.343 --> 00:29:08.947
and just send the hips 
back and forth a couple times.

00:29:10.176 --> 00:29:13.919
And then we can uncurl the toes
and we can just draw a couple

00:29:13.919 --> 00:29:16.755
circles or even 
figure eights with the hips

00:29:16.755 --> 00:29:20.412
one way and then the other.

00:29:21.481 --> 00:29:23.165
Get a little freaky.

00:29:24.429 --> 00:29:27.366
And then find 
your Tabletop Position.

00:29:27.366 --> 00:29:29.451
Press in to the 
top of your left foot.

00:29:29.451 --> 00:29:31.529
You're gonna lift 
the right knee up.

00:29:31.529 --> 00:29:32.971
You're gonna 
send your right foot

00:29:32.971 --> 00:29:35.140
all the way up towards the sky.

00:29:35.140 --> 00:29:37.309
So right knee stays bent and

00:29:37.309 --> 00:29:38.644
sole of the right 
foot towards the sky.

00:29:38.644 --> 00:29:40.445
Careful not to lean 
on to your left side,

00:29:40.445 --> 00:29:42.514
really hug in to that midline.

00:29:42.514 --> 00:29:44.950
Toning the core here,
nice and easy,

00:29:44.950 --> 00:29:48.487
and now for the right glute
we're gonna begin to pulse,

00:29:48.487 --> 00:29:50.188
just nice and easy.

00:29:50.188 --> 00:29:52.714
Sole of the right 
foot up towards the sky.

00:29:52.714 --> 00:29:56.194
Now try to keep the 
shoulders nice and even here.

00:29:56.194 --> 00:29:58.697
Pressing into both palms evenly.

00:29:58.697 --> 00:30:00.899
Gaze straight down.

00:30:00.899 --> 00:30:02.768
We're pulsing.
We're breathing here.

00:30:02.768 --> 00:30:04.636
Nice and calm in the face.

00:30:04.636 --> 00:30:06.972
Moving that energy, 
that Kundalini

00:30:06.972 --> 00:30:08.907
throughout the body here.

00:30:08.907 --> 00:30:10.768
Keep it going.

00:30:10.768 --> 00:30:12.177
Pulsing.

00:30:12.177 --> 00:30:13.945
Feeling that right glute engage.

00:30:13.945 --> 00:30:18.517
Feeling the low belly,
draw up and in.

00:30:18.517 --> 00:30:20.419
You're here for five,
you got this.

00:30:20.419 --> 00:30:22.888
Four, three, stick with it.

00:30:22.888 --> 00:30:26.425
Two, on the one, check it out,
extend the right leg,

00:30:26.425 --> 00:30:29.381
then bend the right knee, 
bring it all the way up and in

00:30:29.381 --> 00:30:32.297
for a One-Legged Pigeon.

00:30:32.297 --> 00:30:35.600
Alright, flip onto 
the top of that back foot.

00:30:35.600 --> 00:30:38.296
You're gonna bring the left
inner thigh up towards the sky.

00:30:38.296 --> 00:30:41.206
You can keep the right heel
close in or you can work to

00:30:41.206 --> 00:30:42.708
bring the right shin out.

00:30:42.708 --> 00:30:45.811
But careful that 
you're not kind of putting

00:30:45.811 --> 00:30:47.345
the cart before the horse.

00:30:47.345 --> 00:30:50.182
Just stick with the sensation
over the shape here and you can

00:30:50.182 --> 00:30:53.015
grow this pose in a 
way that feels good

00:30:53.015 --> 00:30:54.566
for you and your body.

00:30:55.787 --> 00:30:58.223
Alright, keep 
active in both feet.

00:30:58.223 --> 00:31:00.392
So the root of this posture
is gonna be that back foot

00:31:00.392 --> 00:31:01.693
actually, nice and strong.

00:31:01.693 --> 00:31:05.697
Benji's chasing 
something in his dreams here.

00:31:05.697 --> 00:31:07.519
We're gonna sit 
up nice and tall.

00:31:07.519 --> 00:31:09.034
We're gonna keep 
the right foot active

00:31:09.034 --> 00:31:11.703
as we slowly 
begin to melt forward.

00:31:11.703 --> 00:31:13.305
Maybe we come 
on to the forearms.

00:31:13.305 --> 00:31:16.163
(laughs) He's dreaming.

00:31:16.163 --> 00:31:18.430
He's chasing a squirrel.

00:31:18.430 --> 00:31:21.279
And then maybe we 
come on to the forehead.

00:31:21.279 --> 00:31:24.850
We can even kind of 
bubble gum, bubble gum.

00:31:24.850 --> 00:31:28.620
(chuckles) He's 
really having a...

00:31:33.783 --> 00:31:35.484
'Kay, Pigeon Pose.

00:31:35.484 --> 00:31:38.497
Can really find a place 
to rest your head is where

00:31:38.497 --> 00:31:40.248
I'm going with that.

00:31:40.248 --> 00:31:43.024
So, breathe deep.
Ah, the joys and sometimes the

00:31:43.024 --> 00:31:44.765
perils of 
practicing with your pet.

00:31:44.765 --> 00:31:46.894
Just kidding, only joy.

00:31:53.578 --> 00:31:55.781
Peril, it can be peril,
not perils.

00:31:55.781 --> 00:31:57.408
Anyway.

00:31:57.408 --> 00:31:59.779
Close your eyes.

00:31:59.779 --> 00:32:01.542
Breathe deep.

00:32:14.182 --> 00:32:17.169
And now nice and easy,
so super slow and steady,

00:32:17.169 --> 00:32:18.804
you're gonna 
stay here for a bit,

00:32:18.804 --> 00:32:22.993
but see if you can find 
a soft, soft, easy rocking

00:32:24.124 --> 00:32:26.812
that's initiated
from that right hip socket.

00:32:26.812 --> 00:32:28.647
So rocking gently left to right.

00:32:28.647 --> 00:32:30.749
it can be very, 
very, very subtle.

00:32:33.652 --> 00:32:35.654
Continue to breathe.

00:32:42.297 --> 00:32:44.963
Then press the 
palms into the earth.

00:32:44.963 --> 00:32:47.999
Draw your navel to your spine,
tuck the chin and slowly begin

00:32:47.999 --> 00:32:49.901
to roll it back up.

00:32:49.901 --> 00:32:53.438
Inhale in, exhale, 
press into the palms,

00:32:53.438 --> 00:32:55.240
come back to all fours.

00:32:55.240 --> 00:32:57.572
If you want to do a 
Downward Dog here you can.

00:32:59.179 --> 00:33:01.213
And we'll reset 
for the other side.

00:33:01.213 --> 00:33:05.083
(chuckles) Take a peek at the
video here and look at Benji.

00:33:10.522 --> 00:33:12.599
He's running.

00:33:12.599 --> 00:33:14.993
Running, runnin', runnin'.

00:33:14.993 --> 00:33:16.169
Okay, here we go.

00:33:18.427 --> 00:33:20.398
From a nice strong foundation.

00:33:20.398 --> 00:33:24.327
(laughs) Here we go, pressing
into the top of the right foot.

00:33:25.203 --> 00:33:27.339
We're gonna kick 
the left foot up high.

00:33:27.339 --> 00:33:29.297
Sole of the 
left foot to the sky.

00:33:29.297 --> 00:33:34.212
I'm gonna be just aware of where
my weight is shifting here.

00:33:34.212 --> 00:33:35.914
Trying to press 
into both palms evenly.

00:33:35.914 --> 00:33:37.916
When you're ready, 
let's begin that pulse.

00:33:39.784 --> 00:33:40.975
Find your breath.

00:33:43.774 --> 00:33:45.339
Hugging on to that midline.

00:33:45.339 --> 00:33:47.359
hugging those low ribs in.

00:33:48.020 --> 00:33:50.528
And if you're kind of, if
this is a new thing for you,

00:33:50.528 --> 00:33:54.295
move slow so you can really feel
what muscles you're activating

00:33:54.295 --> 00:33:57.402
and make sure that you're not
letting any tension creep up

00:33:57.402 --> 00:34:00.038
into the shoulders or the neck.

00:34:00.038 --> 00:34:02.674
Gaze straight down unless you're
looking at Benji who's still

00:34:02.674 --> 00:34:05.010
running after 
something in his dreams.

00:34:05.010 --> 00:34:09.080
Otherwise gaze straight 
down and keep it going here.

00:34:09.080 --> 00:34:11.149
Press into the top of 
the right foot for stability.

00:34:11.149 --> 00:34:13.585
Feel that left 
glute start to turn on,

00:34:13.585 --> 00:34:16.922
low belly start to 
draw up and in to support.

00:34:18.616 --> 00:34:20.392
You're doing great.

00:34:20.392 --> 00:34:22.394
Keep it going.

00:34:22.394 --> 00:34:24.562
You're doing awesome for five.

00:34:24.562 --> 00:34:25.964
Breathe deep for four.

00:34:27.201 --> 00:34:29.334
Three, two.

00:34:29.334 --> 00:34:32.871
And on the one, extend 
the left leg out all the way.

00:34:32.871 --> 00:34:37.355
Then bend and draw 
it all the way up in to

00:34:37.355 --> 00:34:40.612
One-Legged Pigeon 
on the other side.

00:34:40.612 --> 00:34:42.681
(chuckles) Okay.

00:34:42.681 --> 00:34:44.149
Take a look back 
at your right foot.

00:34:44.149 --> 00:34:45.750
Ground it down.

00:34:45.750 --> 00:34:47.852
Right inner thigh 
spirals up towards the sky.

00:34:47.852 --> 00:34:51.189
This is the root of the posture.
Back foot strong.

00:34:51.189 --> 00:34:53.491
Then from here, 
check your left toes,

00:34:53.491 --> 00:34:55.694
keep them nice and active.

00:34:55.694 --> 00:34:57.963
Inhale, think 
Cobra or Up Dog here,

00:34:57.963 --> 00:35:00.899
find that length first.

00:35:00.899 --> 00:35:05.036
And then you can start to play.
Maybe coming onto the forearms.

00:35:05.036 --> 00:35:07.009
Maybe stacking the fists.

00:35:09.542 --> 00:35:11.042
Maybe you keep it lifted or

00:35:11.042 --> 00:35:13.078
maybe you start 
to find a soft bow.

00:35:21.853 --> 00:35:25.000
A nice active breath here,
my dears.

00:35:32.176 --> 00:35:33.577
Stay in it.

00:35:37.535 --> 00:35:40.184
Bring your attention back
to the sound of your breath.

00:35:45.710 --> 00:35:48.947
As you ready, 
invite that slow, gentle rock.

00:35:50.123 --> 00:35:51.282
And just play with it.

00:35:51.282 --> 00:35:53.321
Notice how this 
side is different.

00:36:18.319 --> 00:36:22.400
And then nice and easy, we'll
bring the hands to the earth.

00:36:23.415 --> 00:36:26.217
We'll stay nice and 
energized through the feet

00:36:26.217 --> 00:36:28.586
and we'll rise up.

00:36:28.586 --> 00:36:30.021
Lift the heart, 
listen carefully,

00:36:30.021 --> 00:36:33.358
you're gonna sink on 
over to your left hip,

00:36:33.358 --> 00:36:36.528
and you're gonna 
bring the right foot around.

00:36:36.528 --> 00:36:38.329
Benji wakes up from his dream.

00:36:38.329 --> 00:36:40.999
We're gonna bring the 
soles of the feet together,

00:36:40.999 --> 00:36:43.234
Cobbler's Pose 
or Baddha Konasana.

00:36:43.234 --> 00:36:44.235
Sit up nice and tall.

00:36:44.235 --> 00:36:47.405
You can grab the ankles or you
can take the thumbs and start to

00:36:47.405 --> 00:36:50.108
use the pressure of the thumbs
to just give yourself a little

00:36:50.108 --> 00:36:53.896
foot massage, little 
reflexology moment here.

00:36:56.948 --> 00:36:59.951
Alright, then inhale in here,
lift your chest.

00:36:59.951 --> 00:37:01.653
Exhale, bend the 
elbows left to right.

00:37:01.653 --> 00:37:05.523
Begin to look forward as if you
are looking down into a pond.

00:37:05.523 --> 00:37:08.560
I always say this is 
like my Zoolander moment.

00:37:08.560 --> 00:37:10.495
It's like, "Who am I?"

00:37:10.495 --> 00:37:13.364
I'm looking, getting 
a reflection back.

00:37:13.364 --> 00:37:14.599
So take a second here.

00:37:14.599 --> 00:37:17.569
Keep a nice, long, 
beautiful neck here

00:37:17.569 --> 00:37:18.736
so not collapsed.

00:37:18.736 --> 00:37:22.140
Just, yeah, looking down,
creating length,

00:37:22.140 --> 00:37:24.474
seeing your reflection.

00:37:25.577 --> 00:37:26.754
Inhale in.

00:37:26.754 --> 00:37:30.148
And then exhale, 
draw everything down.

00:37:30.148 --> 00:37:33.797
Let the weight of your head drop
nice and slow and with control.

00:37:37.021 --> 00:37:40.291
Inhale, feel the skin 
of your back body stretch.

00:37:42.854 --> 00:37:43.992
Exhale.

00:37:45.927 --> 00:37:49.017
Slowly begin to 
relax the shoulders

00:37:49.017 --> 00:37:51.329
and we'll release 
and come back up.

00:37:51.329 --> 00:37:54.359
Take your fingertips, bring them
to the outer edges of your legs.

00:37:54.359 --> 00:37:57.475
Slowly close this chapter.

00:37:57.475 --> 00:37:59.911
Knees kiss together, 
we're gonna lean back here,

00:37:59.911 --> 00:38:01.646
way back nice and easy.

00:38:02.736 --> 00:38:03.523
Good.

00:38:03.523 --> 00:38:05.617
Then we're gonna 
slowly lift the legs,

00:38:05.617 --> 00:38:08.585
cross one leg over.

00:38:08.585 --> 00:38:09.721
And you're just 
gonna take whatever shape

00:38:09.721 --> 00:38:10.688
you want with your arms.

00:38:10.688 --> 00:38:11.723
I know.

00:38:11.723 --> 00:38:15.326
It can be like whatever,
it can be just basic.

00:38:15.326 --> 00:38:17.308
Can be Eagle arms.

00:38:17.308 --> 00:38:20.641
Can be just like, (scares).

00:38:20.641 --> 00:38:22.373
(laughs) Make someone scared.

00:38:22.373 --> 00:38:24.466
It can be jazz hands.

00:38:24.466 --> 00:38:26.037
Be prayer position.

00:38:27.238 --> 00:38:29.016
Cool, then come back to center.

00:38:29.016 --> 00:38:31.718
Cross the opposite leg over.

00:38:31.718 --> 00:38:34.312
And then just take a 
shape with your arms.

00:38:35.928 --> 00:38:37.749
Come on, second, second side.

00:38:37.749 --> 00:38:38.859
Don't be shy.

00:38:41.769 --> 00:38:43.621
Bring it back to center.

00:38:43.621 --> 00:38:45.123
Opposite leg on top.

00:38:45.123 --> 00:38:46.958
Here you go, get 
another chance on this side,

00:38:46.958 --> 00:38:48.045
take a shape.

00:38:49.150 --> 00:38:51.529
This is like the most creative
core work I've ever done.

00:38:51.529 --> 00:38:52.660
(laughs)

00:38:53.648 --> 00:38:56.000
Great, come back to 
center and last time,

00:38:56.000 --> 00:38:57.635
opposite leg on top.

00:38:57.635 --> 00:38:59.093
Take a shape.

00:39:00.025 --> 00:39:01.371
Change it.

00:39:03.341 --> 00:39:04.676
Great, then come back to center.

00:39:04.676 --> 00:39:08.580
Inhale in, exhale 
forehead towards the knees.

00:39:08.580 --> 00:39:10.582
Take the biggest I love you
breath you've taken all day.

00:39:10.582 --> 00:39:12.884
This is it, your 
practice is coming to an end.

00:39:15.428 --> 00:39:18.085
In every end is a new beginning.

00:39:20.183 --> 00:39:24.629
And from my heart to yours, 
I wish you a beautiful continued

00:39:24.629 --> 00:39:27.652
awakening of the artist within.

00:39:29.152 --> 00:39:32.537
It's so beautiful when we are
able to recognize our creative

00:39:32.537 --> 00:39:35.641
energy and to use it

00:39:37.739 --> 00:39:39.607
in the way that serves.

00:39:42.219 --> 00:39:44.882
Go ahead and lift the head,
cross the legs,

00:39:44.882 --> 00:39:47.174
let's bring the hands 
together at the heart.

00:39:49.632 --> 00:39:51.356
Just create a 
little energy here

00:39:51.356 --> 00:39:54.092
by bringing the palms together.

00:39:54.092 --> 00:39:55.460
Create a little movement here.

00:39:55.460 --> 00:39:56.650
A little heat.

00:40:00.032 --> 00:40:02.912
And then slowly bring the 
thumbs up to the third eye.

00:40:04.002 --> 00:40:06.471
Inhale in.

00:40:06.471 --> 00:40:08.389
Exhale to relax the shoulders.

00:40:10.837 --> 00:40:12.910
Inhale in again.

00:40:12.910 --> 00:40:17.074
And we'll exhale to 
close the practice with a bow.

00:40:18.216 --> 00:40:19.584
Take good care everyone.

00:40:19.584 --> 00:40:20.851
Namaste.

00:40:21.781 --> 00:40:25.369
(upbeat music)