WEBVTT

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- Hello, everyone.
Welcome to Yoga With Adriene.

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I'm Adriene and
this is darling Benji

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and we are so glad you
are here for this full class.

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This is yoga for renewal.

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

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(upbeat music)

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Alrighty, my darling friend,
come on down to the ground.

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We're gonna begin
today's practice in a seat,

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so you can come to
maybe cross legs here,

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or if it's in your practice

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maybe you've already
been moving a bit today

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or it feels right in your body

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to maybe start in
a kneeling position,

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that's an option today as well.

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If both are rather difficult,
know that you're not alone.

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It might be a good option then

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for you to sit up on a
big towel or a blanket,

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maybe a block or a big book

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if you have something
just to lift the hips.

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Try not to think too hard,
I just spit, too hard.

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Just make a
choice and let's begin.

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Sit up nice and tall.

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Relax your shoulders.

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You made it. 
The hardest part is truly done.

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Making that choice to begin,
finding your seat,

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and here we are.

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Go ahead and close the eyes.

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If you're not quite comfortable
with closing your eyes yet,

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just soften your gaze.

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Look down past your nose.

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Again, relax your shoulders.

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Allow the hands to rest gently
on the knees or the thighs.

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Let the elbows get heavy.

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With a soft gaze
or your eyes closed,

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bring your attention 
or your mind's eye,

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your focus,

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bring your attention,
your imagination even,

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to the very bottom of the spine.

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And just let your attention,
your focus,

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again, even your imagination,

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let it ruminate
down there. (chuckles)

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It's off to a great start
for a bit, but hang with me.

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Just kind of bring your attention
to the base of the spine.

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The pelvis.

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And the hips.

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And as you bring your attention
to this area of the body,

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just notice what comes up,
any fidgeting, any distractions.

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Perhaps you've landed
in a really quiet space

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and boom, it's serene, but 
chances are that's not the case.

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And so don't feel 
like you have to be

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in a perfect setting 
for this practice to really

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work its magic.

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The most important thing
is that you've taken the time

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to bring your attention inward.

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So we'll attempt to
become more still here.

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But if it's not happening
right away for whatever reason,

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it's all good.

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This session, as with

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all of my yoga practices,

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really is an invitation
to practice being present.

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Present with what is.

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Slowly, gently begin
to deepen your breath.

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Again, we're still just,
whatever this means to you,

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just bringing your attention,
your awareness,

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just allowing some
imagination, some energy

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to swirl around the hips,
the bowl of the pelvis,

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the base of the spine.

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If you're familiar
with the root chakra,

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then that's where
we are right now.

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Finding our home, our base.

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Setting the bar at a nice

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place that feels centered,
that feels true.

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Maybe it's time for you
to hit the reset button,

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come back to basics.

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Checking in with your foundation

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so you can grow this season.

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And start to, 
yep, you guessed it,

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take this awareness, this focus,
on the base of the spine

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and let it travel up 
the spinal column

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slowly and steadily.

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And if this little action,

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this invitation to draw
focus up through the spine

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from the bottom to the
top changes your posture

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or the way you're carrying
yourself in this moment, let it.

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Allow it.

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It can be subtle,
it could be big.

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You could've noticed you were
really crumpling in the spine.

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Maybe you start to
breathe a little deeper here,

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with more awareness,

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putting some conscious energy,

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some intention
behind your breath.

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If you haven't already,

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travel all the way up
to the crown of the head.

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Find a gentle lift in the chest.

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Drop the shoulders
down a little more,

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a little heavier in the elbows.

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Get long, long,
long in the spine.

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Make sure you're not
holding or gripping in the toes,

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the fingers, the jaw.

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Soften the skin of the forehead.

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Relax the brows.

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And when you're ready,
so, so slow,

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so sweetly bring
the palms together

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at the chest, at the heart.

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Now, if you haven't already,

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or maybe you've opened the
eyes to just check in with me,

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which is great, always do that.

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That's why I'm here.

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Go ahead and close the eyes now

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just to really feel the
palms pressing together here.

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You can even lift
your chest, your sternum,

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up to your thumbs and
feel that connection as well.

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Imagine your body's
really heavy from the waist down

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and really light
from the waist up.

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Now let's take a
deep breath in together.

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Ready, inhaling
in through the nose.

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And as you exhale slowly,

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bow your head down to your heart

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and just feel that
nice passive stretch,

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or maybe it's a big stretch
for you in the back of the neck

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all the way up into
the back of the head.

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Connecting to the
muscles of the upper back.

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Keep breathing here.

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Take a quiet moment
to set an intention

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for this renewal practice.

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And if you found
something right away, trust it.

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Maybe breathe
with it for a second.

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If you're struggling here,
maybe finish the sentence,

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"I choose..."

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I choose...

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And a big inhale in together.

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Here we go, in through the nose.

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And an exhale
out slowly together.

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As we lift the head,
release the hands,

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bat the eyelashes open.

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Oh, hello there.

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We're gonna take a nice,
easy twist to the right.

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So if you're on your knees,
you can stay there.

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Lift up from the pelvic
floor for support, everyone.

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Let's take the right hand.

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Excuse me, left hand 
to the right knee.

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Right fingertips behind you.

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Get nice and tall
through the side waist.

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All four sides of the torso
nice and evenly lengthened here.

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Benji's chillin'.

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Tuck the chin slightly

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to lengthen through
the back of the neck.

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Inhale in deeply.

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And exhale to slowly
bring it back through center.

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Then we're gonna take
it to the other side.

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Inhale, lifting up
from the pelvic floor.

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We're not pushing,
we're not cranking here.

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Nice and integrated 
from the start.

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Tuck the chin slightly.

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Get nice and long through
all four sides of the torso.

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And let's release 
back to center.

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Inhale, spread the
fingertips super wide.

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Exhale, fist, squeeze,
squeeze, squeeze.

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Inhale, spread the
fingertips super wide, stretch.

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Exhale, squeeze,
squeeze, squeeze.

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Navel draws slightly in.

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Last one, inhale, stretch,
stretch, stretch.

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Maybe this time you open
your mouth, open the jaw,

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face nice and big.

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And exhale, fists,
navel draws in.

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Maybe scrunching the face,
pursing the lips.

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Good. Inhale,
spread the fingertips.

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We're gonna reach the arms
all the way up towards the sky.

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Exhale, palms down at the heart.

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Syncing up with your
breath. Really do it.

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Inhale, spread the fingertips.

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This time, softness here.

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And exhale, 
hands together at the heart.

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Last one, inhale,
get really long.

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So really
stretching from the waist

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all the way up to the wrist,

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all the way to the
fingertips and beyond.

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And then exhale,
hands to heart center.

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Inhale in together.

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Exhale out slowly together.

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Beautiful. Inhale takes 
you gently to all fours,

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Cat-Cow.

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Make sure your wrists are
right underneath the shoulders,

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knees directly
underneath the hip points.

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So we're not too narrow
here and we're not too wide,

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but we're creating
a nice foundation,

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awareness of foundation.

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Benji, you're doing great.

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Inhale to the drop the belly.

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Press into the tops of the feet.

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As you do so, open
the chest, look forward.

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Cow, grip through 
the fingertips.

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Exhale, round through the spine.

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Navel draws up,
chin to chest, Cat Pose.

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Press into the tops of the feet.

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Inhale, drop the
belly nice and slow.

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Bye, Benji.

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Exhale, rounding through.

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Careful not to rush this.

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Let's move unhurried.

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Inhale, drop the belly.

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Maybe draw a little
energy back with the palms here.

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Press into the tops of the feet.

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Open up through
the neck, the throat.

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And exhale, chin to chest,
round through.

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Press into the toes,
press into the fingers.

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Good, one more with the sound
of your breath, nice and slow.

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After you've gone both ways,

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we'll come back to
a nice neutral spine.

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Check it out.

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You're gonna walk the
right knee over to the left,

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then we're gonna
use our hands here

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to slowly come on to our side,
so on the right hip here.

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Right hand comes to the earth,

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right elbow just
underneath the right shoulder.

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There we go, excellent.

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So for starters here, we're
gonna keep the knees together,

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feet together,
ankles together here.

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I don't want to collapse
into my right shoulder here.

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I wanna keep
this nice and lifted.

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So we're creating
a little stability

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in the shoulder joint here.

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I'm kind of already
engaged in my right oblique.

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I'm just gonna
nice and easy open,

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keep the right
leg heavy, and close.

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Open and close.

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Now, breathe.
Inhale open. And close.

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Nice and easy in the neck.

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Open and close.

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Now, keep it going
with your breath here

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and see if you can 
draw a little energy

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to your core

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by hugging the low ribs in.

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So instead of splaying out here,

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I'm really kind of finding
that containment here in the abs

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to support this movement.

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Left fingertips can
come onto the ground here

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for a little more stability.

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Alright, you're doing great.

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Nice and slow,
let's do three more here.

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Wherever you are, count 'em out.

00:13:51.640 --> 00:13:52.784
Nice and slow.

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After three, you're gonna relax

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the right arm onto the ground.
You have two options here.

00:14:02.213 --> 00:14:03.860
You can extend the right arm

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and rest your head on
your right bicep here

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or you can use your right hand

00:14:10.087 --> 00:14:13.100
to cradle the right side
of the head, the right ear.

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That's what I'm gonna do here.

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Then, check it out, now we're
gonna open it up a little more.

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So the left hand's gonna come

00:14:19.150 --> 00:14:21.810
to the outer edge
of the left leg here.

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I'm gonna open
it all the way up.

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Peek at if you need to.

00:14:24.630 --> 00:14:26.880
So, active feet.

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My knees are bent kind of
in this right angle here.

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And then all the way down.

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And that's it, all the
way up and all the way down.

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Now, you're gonna wanna
find your core again here,

00:14:37.370 --> 00:14:39.090
but here's the kicker.

00:14:39.090 --> 00:14:44.060
We're gonna do some really
nice work for the hips here

00:14:44.060 --> 00:14:46.810
by creating a little
resistance with the top hand.

00:14:46.810 --> 00:14:50.293
So you're gonna
open up and close.

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Open up, pressing just a little
bit down with the left hand

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and closing with control.

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Give it a try.

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Engage that low
belly for stability.

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You don't wanna rush this,

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so there's an undercurrent,
a theme here,

00:15:11.190 --> 00:15:13.740
of kind of 
moving unhurried, right?

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This is a season we're all
wanting to get back to it.

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You know, we're
wanting to get back

00:15:20.310 --> 00:15:23.027
to whatever normal life is.

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You know, we're
trying to reach our goals.

00:15:25.940 --> 00:15:28.230
We're trying to get it all done.

00:15:28.230 --> 00:15:31.600
We want everything all at once.

00:15:31.600 --> 00:15:34.253
Can we move slowly, mindfully,

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paying attention to

00:15:38.815 --> 00:15:41.859
what's going on on the inside?

00:15:45.100 --> 00:15:49.870
Super great for the
glute here, too. (chuckles)

00:15:49.870 --> 00:15:51.770
Alright, wherever you are,
let's count them out.

00:15:51.770 --> 00:15:53.710
Do three more.
Don't forget to give yourself

00:15:53.710 --> 00:15:55.994
that resistance
with the top hand.

00:16:04.700 --> 00:16:05.930
And then release.

00:16:05.930 --> 00:16:07.670
Awesome, we're
gonna press back up.

00:16:07.670 --> 00:16:10.243
We're gonna come back
to Tabletop Position.

00:16:12.450 --> 00:16:16.223
Beautiful. Inhale, drop
the belly, open the chest.

00:16:17.370 --> 00:16:21.290
Exhale, round through
the spine, chin to chest.

00:16:21.290 --> 00:16:24.570
From here, you're
gonna walk your left knee

00:16:24.570 --> 00:16:29.117
over to your right knee
and come on to your left side.

00:16:32.670 --> 00:16:35.410
Great, left elbow right
underneath that left shoulder,

00:16:35.410 --> 00:16:37.250
so we're
stacking the bones here.

00:16:37.250 --> 00:16:38.340
Keep the feet together,

00:16:38.340 --> 00:16:40.430
right fingertips on
the earth for stability

00:16:40.430 --> 00:16:43.803
and we're gonna open
nice and slow and close.

00:16:44.760 --> 00:16:48.370
Open nice and slow and close.

00:16:48.370 --> 00:16:51.707
So I'm engaging the muscles
of my core here for stability.

00:16:51.707 --> 00:16:53.230
And you can
start to kind of feel

00:16:53.230 --> 00:16:54.840
how everything's 
connected, right?

00:16:54.840 --> 00:16:58.140
Those chains are
all working as one.

00:16:58.140 --> 00:16:59.950
That's why I like to say,

00:16:59.950 --> 00:17:02.473
think of your body as
one moving part a lot.

00:17:05.400 --> 00:17:06.640
While, of course,
there are benefits

00:17:06.640 --> 00:17:07.970
to isolating muscle groups,

00:17:07.970 --> 00:17:09.490
we have to kind
of always remember

00:17:09.490 --> 00:17:11.550
that things are
working in tandem

00:17:11.550 --> 00:17:13.883
in a nice, beautiful chain.

00:17:14.910 --> 00:17:17.330
And it's okay if
you actually don't know

00:17:17.330 --> 00:17:20.280
or understand those chains,
your body knows.

00:17:20.280 --> 00:17:22.510
So if you're just
listening in your yoga practice,

00:17:22.510 --> 00:17:24.290
you'll be able to feel it out.

00:17:24.290 --> 00:17:27.255
Like right now, 
I'm really feeling

00:17:28.233 --> 00:17:30.360
low abdominals, oblique.

00:17:30.360 --> 00:17:32.020
Nice and slow.

00:17:32.020 --> 00:17:36.893
Another benefit to not
moving too fast, rushing, right?

00:17:40.780 --> 00:17:44.253
You get to notice
what's really going on.

00:17:45.170 --> 00:17:47.770
Stop and smell
the roses, they say.

00:17:47.770 --> 00:17:49.767
Okay, three more. Count 'em out.

00:17:55.810 --> 00:17:58.150
Yes, and then slide it down.

00:17:58.150 --> 00:18:03.150
You get to decide, either arm
extended or cradling the head.

00:18:03.800 --> 00:18:05.140
Bend those knees.

00:18:05.140 --> 00:18:08.960
Right hand's gonna come to
the outer edge of the right leg

00:18:08.960 --> 00:18:09.793
and we're gonna go,

00:18:09.793 --> 00:18:10.870
we know what we're
doing now on this side,

00:18:10.870 --> 00:18:11.703
so we're gonna go right into it.

00:18:11.703 --> 00:18:13.810
We're gonna open and close.

00:18:13.810 --> 00:18:17.120
Give yourself a little
resistance here on the way down,

00:18:17.120 --> 00:18:19.534
lots of control on the way up.

00:18:23.250 --> 00:18:27.263
So great for the hips.

00:18:30.170 --> 00:18:32.423
For muscle, for tissue,

00:18:34.850 --> 00:18:36.720
connecting at all.

00:18:36.720 --> 00:18:38.360
If you haven't worked
these muscles in a while,

00:18:38.360 --> 00:18:41.093
your glutes might be on fire,

00:18:42.320 --> 00:18:44.680
but we're getting
a nice strong base

00:18:46.140 --> 00:18:48.351
for our renewal practice.

00:18:50.090 --> 00:18:53.210
Just notice if you have
kind of sped things up here,

00:18:53.210 --> 00:18:55.081
see if you can slow it down.

00:19:02.120 --> 00:19:05.483
Notice if you are
still breathing deeply,

00:19:06.360 --> 00:19:09.683
putting some conscious
energy behind the breath here.

00:19:10.550 --> 00:19:13.160
I mean, if anything,
that is what this time

00:19:13.160 --> 00:19:15.000
is really great for, right?

00:19:15.000 --> 00:19:16.570
Not to mention all
the physical benefits

00:19:16.570 --> 00:19:17.770
you're gonna get
out of this practice,

00:19:17.770 --> 00:19:20.600
but just putting your phone away

00:19:20.600 --> 00:19:24.206
and being with your breath,
slowing it down.

00:19:26.710 --> 00:19:29.378
Alright, count it out.
We're gonna do three more.

00:19:34.770 --> 00:19:37.980
And after that
third one, press back up.

00:19:37.980 --> 00:19:40.020
This time, we're
gonna come all the way

00:19:40.020 --> 00:19:41.813
to a Downward Facing Dog.

00:19:42.940 --> 00:19:44.086
Take your time.

00:19:50.850 --> 00:19:54.453
Upper arm bones
rotate out externally.

00:19:55.660 --> 00:19:57.730
Keep the pressure
on the index finger

00:19:57.730 --> 00:19:58.940
and thumb as you do that.

00:19:58.940 --> 00:20:01.110
So you have like a
bit of opposition there,

00:20:01.110 --> 00:20:03.420
which is what this practice,
the hatha yoga practice,

00:20:03.420 --> 00:20:08.310
is all about, working
with balancing

00:20:08.310 --> 00:20:09.698
opposition,

00:20:11.340 --> 00:20:12.680
opposing forces.

00:20:12.680 --> 00:20:15.600
We don't know anything
about that in our society, do we?

00:20:15.600 --> 00:20:20.600
So keep that in mind,
when practicing the asana,

00:20:20.600 --> 00:20:23.683
you have all this great
opportunity to play with that.

00:20:25.730 --> 00:20:27.620
Great, then find stillness.

00:20:27.620 --> 00:20:28.980
Hug the low ribs in

00:20:28.980 --> 00:20:32.400
so that you're not just
spilling all of your energy,

00:20:32.400 --> 00:20:35.450
your powerful
energy of the belly out,

00:20:35.450 --> 00:20:37.320
but you're drawing it in and up

00:20:37.320 --> 00:20:40.970
to feel this lengthening
in the low back as well.

00:20:40.970 --> 00:20:43.820
Don't worry about
what the shape looks like.

00:20:43.820 --> 00:20:47.793
Build it from the sensation, 
from the inside out.

00:20:49.230 --> 00:20:53.830
I'm giving you cues to play
with so you can really breathe

00:20:53.830 --> 00:20:56.380
and listen to your body,
to the sensation.

00:20:56.380 --> 00:20:58.640
Turn the toes in just a bit

00:20:58.640 --> 00:21:01.664
so that your shins, 
knees, thigh bones,

00:21:01.664 --> 00:21:05.330
up into that hip socket,
the femur to the hip socket,

00:21:05.330 --> 00:21:09.000
that we were just working a
little bit, get really snugly.

00:21:09.000 --> 00:21:11.756
We're here for three,
breathe deep,

00:21:11.756 --> 00:21:14.590
two, and one.

00:21:14.590 --> 00:21:18.440
Slow descend with care of
the knees all the way down.

00:21:18.440 --> 00:21:21.710
Walk the knees together,
really together, feet together.

00:21:21.710 --> 00:21:23.830
Send the hips back, Balasana.

00:21:23.830 --> 00:21:25.895
You're gonna paint the yoga mat,

00:21:25.895 --> 00:21:30.000
drag the hands all the
way back towards your toes.

00:21:30.000 --> 00:21:33.760
Relax the shoulders
and breathe deep here.

00:21:33.760 --> 00:21:37.750
If this Balasana
shape's not right for you,

00:21:37.750 --> 00:21:39.980
you can do an
Extended Child's Pose.

00:21:39.980 --> 00:21:43.910
Give yourself a little
more space with the knees wide,

00:21:43.910 --> 00:21:45.960
or you can come to a nice,
comfortable seat.

00:21:45.960 --> 00:21:47.930
We're gonna do
three deep breaths here.

00:21:47.930 --> 00:21:49.963
Listen to the
sound of your breath.

00:21:51.380 --> 00:21:52.300
As you sip air

00:21:52.300 --> 00:21:54.683
in through the nose
and out through the nose.

00:22:09.690 --> 00:22:12.140
Alright, from your
version of Child's Pose

00:22:12.140 --> 00:22:13.810
or from your seat,

00:22:13.810 --> 00:22:16.563
we're gonna come back
to Tabletop Position.

00:22:17.580 --> 00:22:21.840
And this time, when we inhale,

00:22:21.840 --> 00:22:24.000
we're gonna kick
the right foot out,

00:22:24.000 --> 00:22:26.570
look forward and exhale,

00:22:26.570 --> 00:22:28.883
round the spine,
draw the right knee in.

00:22:29.960 --> 00:22:32.373
Inhale, kick it out,
look forward.

00:22:33.490 --> 00:22:35.983
Exhale, round the spine,
draw it in.

00:22:37.450 --> 00:22:39.753
Inhale, kick it out,
look forward.

00:22:40.910 --> 00:22:43.223
Exhale, navel draws up.

00:22:44.620 --> 00:22:48.050
Inhale, kick it out,
look forward, hang with me.

00:22:48.050 --> 00:22:51.050
Exhale, bring it in. Beautiful.

00:22:51.050 --> 00:22:52.940
This time, 
kick the right leg out.

00:22:52.940 --> 00:22:55.340
You're gonna bring the
right toes to the ground,

00:22:56.180 --> 00:22:59.510
then we're gonna bring
the right foot to the ground

00:22:59.510 --> 00:23:01.270
and we're gonna
bring the left toes

00:23:01.270 --> 00:23:02.650
over towards the
left side of the mat.

00:23:02.650 --> 00:23:03.600
Peek at me if you need to.

00:23:03.600 --> 00:23:05.700
We're coming into a
little Gate variation.

00:23:07.560 --> 00:23:08.780
Alright, when you're there,

00:23:08.780 --> 00:23:10.320
send the right fingertips

00:23:10.320 --> 00:23:12.090
all the way back
towards the right foot,

00:23:12.090 --> 00:23:14.080
and then all the
way up towards the sky

00:23:14.080 --> 00:23:17.690
and up and overhead.
Little Gate variation here.

00:23:17.690 --> 00:23:20.590
Breathing deep, press away 
from your yoga mat here

00:23:20.590 --> 00:23:23.400
so you're not collapsing
into your left shoulder.

00:23:23.400 --> 00:23:26.220
Now stay here,
pressing into the outer edge

00:23:26.220 --> 00:23:28.270
of your right
foot for stability,

00:23:28.270 --> 00:23:30.330
engaging your right inner thigh,

00:23:30.330 --> 00:23:32.440
pressing into the
left foot for stability,

00:23:32.440 --> 00:23:34.040
just like we did in Tabletop.

00:23:34.040 --> 00:23:37.090
And then instead of letting
your belly spill, spill, spill,

00:23:37.090 --> 00:23:40.350
like hug it in,
keep some for you.

00:23:40.350 --> 00:23:43.500
Know who you are as you
connect navel to spine.

00:23:43.500 --> 00:23:46.413
Feel that kind of
engagement in the core.

00:23:47.400 --> 00:23:49.420
So again, 
stay here or inhale in,

00:23:49.420 --> 00:23:50.940
exhale use that
engagement in the core

00:23:50.940 --> 00:23:53.160
to maybe lift the right leg up.

00:23:53.160 --> 00:23:55.210
Good, then place it down.

00:23:55.210 --> 00:23:57.610
Inhale in, 
pull the right thumb back.

00:23:57.610 --> 00:24:00.470
Exhale, maybe lift 
the right foot up.

00:24:00.470 --> 00:24:01.690
And place it down.

00:24:01.690 --> 00:24:04.220
And one more time with
the sound of your breath,

00:24:04.220 --> 00:24:06.903
inhale in, exhale, lift.

00:24:08.910 --> 00:24:11.230
Good, inhale,
release the right foot down,

00:24:11.230 --> 00:24:12.470
right fingertips are gonna come

00:24:12.470 --> 00:24:13.810
all the way down to the ground

00:24:13.810 --> 00:24:15.469
and we'll bring it all back

00:24:15.469 --> 00:24:18.801
to the center,
Tabletop Position.

00:24:23.400 --> 00:24:25.290
Second side, inhale,
drop the belly.

00:24:25.290 --> 00:24:27.970
Look forward,
kick the left leg out.

00:24:27.970 --> 00:24:30.343
Exhale, nose to knee.

00:24:31.730 --> 00:24:34.803
Inhale, open the chest,
kick the left foot out.

00:24:36.100 --> 00:24:39.033
Nice and slow, exhale,
knee to nose.

00:24:40.530 --> 00:24:43.113
Inhale, slow 
and steady, opening.

00:24:44.600 --> 00:24:47.503
Exhale, chin to chest.

00:24:48.470 --> 00:24:50.571
Inhale, open.

00:24:51.860 --> 00:24:56.070
And exhale, navel draws up.

00:24:56.070 --> 00:24:58.010
Good. Inhale, open.

00:24:58.010 --> 00:25:00.923
This time, drop the
left toes to the ground.

00:25:02.120 --> 00:25:03.823
Drop the left
foot to the ground.

00:25:04.730 --> 00:25:06.400
Bring the right toes

00:25:06.400 --> 00:25:09.580
all the way over towards
the right side of your mat.

00:25:09.580 --> 00:25:10.790
Nice and steady.

00:25:10.790 --> 00:25:12.550
I'm gonna center
myself on my mat.

00:25:12.550 --> 00:25:15.040
When you're ready,
send the left fingertips

00:25:15.040 --> 00:25:17.100
all the way towards
the back edge of your mat

00:25:17.100 --> 00:25:20.008
and then all the
way up and overhead.

00:25:23.280 --> 00:25:25.960
Press away from the
earth with your right hand

00:25:25.960 --> 00:25:27.600
so you're not collapsed.

00:25:27.600 --> 00:25:30.030
There's equidistant
between your ear lobes

00:25:30.030 --> 00:25:31.440
and your shoulders, both sides,

00:25:31.440 --> 00:25:32.890
so we're not collapsing here.

00:25:34.960 --> 00:25:38.593
Find that containment, 
your power, here in your center.

00:25:40.480 --> 00:25:43.410
Feel the glutes
turned on here, hey-oh.

00:25:43.410 --> 00:25:47.603
Left thigh engaged,
left foot on the ground.

00:25:48.800 --> 00:25:53.770
Breath flowing, 
being patient with yourself,

00:25:53.770 --> 00:25:55.273
softening through your brow.

00:25:56.430 --> 00:25:58.840
Alrighty, stay here 
or inhale in.

00:25:58.840 --> 00:26:01.014
Exhale, lift the left leg.

00:26:03.010 --> 00:26:04.253
Inhale, lower.

00:26:05.240 --> 00:26:06.535
Exhale, lift.

00:26:08.570 --> 00:26:11.220
Inhale, lower, last one.

00:26:11.220 --> 00:26:12.557
Exhale, lift.

00:26:14.110 --> 00:26:15.740
Good, inhale to lower.

00:26:15.740 --> 00:26:18.850
Nice and easy, bringing
the left hand to the ground,

00:26:18.850 --> 00:26:20.603
coming all the way back.

00:26:21.750 --> 00:26:25.710
Take a second here to
turn the left fingertips

00:26:25.710 --> 00:26:26.700
in towards the body,

00:26:26.700 --> 00:26:29.079
right fingertips
in towards the body.

00:26:31.470 --> 00:26:34.490
And then release, 
fingertips out,

00:26:34.490 --> 00:26:36.030
Downward Facing Dog.

00:26:36.030 --> 00:26:38.496
Take your time, nice and slow.

00:26:42.700 --> 00:26:44.770
Alright, anchor the
right heel down here.

00:26:44.770 --> 00:26:48.270
As you inhale, lift the left
leg up high, Three-Legged Dog.

00:26:48.270 --> 00:26:49.940
Try to keep the hips even.

00:26:49.940 --> 00:26:53.190
It's not so much they
have to be super duper even,

00:26:53.190 --> 00:26:55.180
you just wanna make
sure that we're working

00:26:55.180 --> 00:26:59.330
the left and the right
side of the body mindfully.

00:26:59.330 --> 00:27:00.900
Okay, so you don't
really need a mirror.

00:27:00.900 --> 00:27:02.740
Play with your inner mirror

00:27:02.740 --> 00:27:04.900
is what I'm
trying to say, really.

00:27:04.900 --> 00:27:07.180
Dial the left toes down.

00:27:07.180 --> 00:27:09.113
Keep the right
heel anchored here.

00:27:10.150 --> 00:27:11.490
Beautiful, inhale in.

00:27:11.490 --> 00:27:13.870
We'll maybe lift the
left leg a little higher,

00:27:13.870 --> 00:27:17.823
maintain the integrity,
and then exhale, knee to nose.

00:27:19.230 --> 00:27:21.640
Inhale, lift it up.

00:27:21.640 --> 00:27:23.103
Exhale, knee to nose.

00:27:24.950 --> 00:27:26.410
Inhale, lift it up.

00:27:27.270 --> 00:27:29.860
Exhale, shifting forward.

00:27:29.860 --> 00:27:31.950
Beautiful. 
Step it all the way up.

00:27:31.950 --> 00:27:35.370
Left foot comes up,
right foot down to the ground.

00:27:35.370 --> 00:27:38.370
Great, get light on
the fingertips here.

00:27:38.370 --> 00:27:40.330
We're gonna inhale,
look forward.

00:27:40.330 --> 00:27:42.810
Exhale, you're
gonna send the hips back.

00:27:42.810 --> 00:27:46.250
Really draw energy
back with your left foot,

00:27:46.250 --> 00:27:49.050
but keep a nice
bend in your left knee.

00:27:49.050 --> 00:27:52.840
So you're really starting to
open up through left hamstring.

00:27:52.840 --> 00:27:54.833
Good, then inhale, 
come forward.

00:27:55.970 --> 00:27:57.680
And exhale, send it back.

00:27:57.680 --> 00:28:00.943
Again, really tugging
back with that left heel.

00:28:02.940 --> 00:28:04.770
Inhale, come forward.

00:28:05.600 --> 00:28:07.610
And exhale, back.

00:28:07.610 --> 00:28:09.110
Now you're gonna
keep moving here.

00:28:09.110 --> 00:28:11.583
You don't need to
come to like the max,

00:28:12.515 --> 00:28:15.393
maximum gold star, whatever.

00:28:16.400 --> 00:28:20.240
Like, listen to what
your body's telling you here

00:28:20.240 --> 00:28:22.350
as you move with
this repetition.

00:28:22.350 --> 00:28:24.600
Inhale to come forward.

00:28:24.600 --> 00:28:26.320
Find that connection.

00:28:26.320 --> 00:28:27.713
Exhale to come back.

00:28:29.700 --> 00:28:32.020
How can my low belly and abs

00:28:32.020 --> 00:28:33.990
play a role in
me feeling balance

00:28:33.990 --> 00:28:36.203
between the left and
the right side here?

00:28:37.890 --> 00:28:39.480
Inhale to come forward,

00:28:40.450 --> 00:28:41.993
and exhale to come back.

00:28:42.850 --> 00:28:44.850
Good, next time you're forward,

00:28:44.850 --> 00:28:47.150
we're gonna take the
right hand to the earth

00:28:47.150 --> 00:28:49.240
and left fingertips
all the way up to the sky

00:28:49.240 --> 00:28:50.400
for a big twist.

00:28:50.400 --> 00:28:52.580
Now hug your left knee in.

00:28:52.580 --> 00:28:53.413
And if you want,

00:28:53.413 --> 00:28:55.410
option here to lift the
back knee all the way up.

00:28:55.410 --> 00:28:56.520
Breathe deep here.

00:28:56.520 --> 00:28:58.230
Tug the shoulders
away from the ears.

00:28:58.230 --> 00:28:59.852
Breathe into your belly.

00:29:02.880 --> 00:29:06.110
Breathing, breathing,
breathing, stay.

00:29:06.110 --> 00:29:07.345
Be patient.

00:29:08.950 --> 00:29:12.110
Good. Inhale in,
wiggle the left fingertips.

00:29:12.110 --> 00:29:14.500
Exhale, rain it down,
all the way down.

00:29:14.500 --> 00:29:18.810
Plant the palms, step the
left toes back, Plank Pose.

00:29:18.810 --> 00:29:20.970
Reach the heels back,
crown forward.

00:29:20.970 --> 00:29:23.720
Engage those glutes
that you've been turning on.

00:29:23.720 --> 00:29:27.150
Engage the core that
is there to support you

00:29:27.150 --> 00:29:29.300
to guide you back to center.

00:29:29.300 --> 00:29:30.610
Inhale to look forward.

00:29:30.610 --> 00:29:33.610
Exhale to lower all
the way to the belly.

00:29:33.610 --> 00:29:35.203
Inhale to press into
the tops of the feet.

00:29:35.203 --> 00:29:38.737
Squeeze the elbows in,
lift up, Cobra.

00:29:38.737 --> 00:29:42.550
And exhale to soften
and release back down.

00:29:42.550 --> 00:29:46.310
Pressing all the way up
through to Plank or all fours,

00:29:46.310 --> 00:29:50.390
and then make your way to
Downward Facing Dog again.

00:29:50.390 --> 00:29:52.340
Hips up high, 
claw through the fingertips

00:29:52.340 --> 00:29:55.673
to take pressure
out of the wrist.

00:29:56.630 --> 00:30:00.270
So breathing with intention,
let's take a nice cleansing,

00:30:00.270 --> 00:30:02.850
nice, beautiful
breath of renewal

00:30:02.850 --> 00:30:05.883
in through the nose deeply,
here we go.

00:30:07.950 --> 00:30:09.427
And exhale out 
through the nose

00:30:09.427 --> 00:30:11.376
or the mouth with intention.

00:30:12.930 --> 00:30:14.180
Let's do one
more just like that.

00:30:14.180 --> 00:30:15.739
Inhale in deeply.

00:30:18.000 --> 00:30:19.563
And exhale, let it go.

00:30:22.200 --> 00:30:24.680
Inhale, lift the 
right leg up high.

00:30:24.680 --> 00:30:25.680
Three-Legged Dog here.

00:30:25.680 --> 00:30:28.360
So we're wanting to
press into both palms evenly.

00:30:28.360 --> 00:30:29.930
Again, this is tough stuff.

00:30:29.930 --> 00:30:31.920
We're hanging out
here for just a second,

00:30:31.920 --> 00:30:34.453
balancing the left and
the right side of the body.

00:30:35.580 --> 00:30:38.310
Listening and responding,
you got it.

00:30:38.310 --> 00:30:41.520
It's hard, engage
the core muscles,

00:30:41.520 --> 00:30:43.630
anchor the left heel down.

00:30:43.630 --> 00:30:45.313
Turn the right toes down.

00:30:46.210 --> 00:30:47.120
Alright, now let's flow.

00:30:47.120 --> 00:30:49.720
Inhale in, lift the
right leg a little higher.

00:30:49.720 --> 00:30:52.710
Exhale, shift it forward,
knee to nose.

00:30:52.710 --> 00:30:55.610
Inhale, lift it up
a little bit higher.

00:30:55.610 --> 00:30:58.130
Exhale, knee to nose.

00:30:58.130 --> 00:30:59.470
Last one, you got it.

00:30:59.470 --> 00:31:02.410
Inhale, lift it up with control.

00:31:02.410 --> 00:31:03.560
Welcome that heat.

00:31:03.560 --> 00:31:06.970
Exhale, step it all the way up,
lower the back knee down.

00:31:06.970 --> 00:31:08.300
Get light on the fingertips.

00:31:08.300 --> 00:31:10.770
If you need to do
some wrist circles,

00:31:10.770 --> 00:31:12.830
I'm right there with you.

00:31:12.830 --> 00:31:14.540
Inhale to look forward.

00:31:14.540 --> 00:31:15.416
Feel that big stretch

00:31:15.416 --> 00:31:18.674
through the front of
the left hip, the psoas.

00:31:18.674 --> 00:31:20.970
And then exhale, send it back,

00:31:20.970 --> 00:31:22.730
actively draw
this right heel back.

00:31:22.730 --> 00:31:26.020
Feel that connection
all the way into the hip.

00:31:26.020 --> 00:31:30.160
Feel that connectivity in
that big belly of the hamstring

00:31:30.160 --> 00:31:32.120
with the right knee bent.

00:31:32.120 --> 00:31:34.079
Inhale, come forward.

00:31:35.340 --> 00:31:37.680
And exhale, send it back.

00:31:37.680 --> 00:31:40.501
And now you can move

00:31:41.481 --> 00:31:45.522
as you like with your breath.

00:31:53.580 --> 00:31:55.963
Getting everything moving again,

00:31:57.590 --> 00:32:00.727
shining a little
light in the dark places.

00:32:02.080 --> 00:32:05.610
And so we're not just working
on our flexibility, right?

00:32:05.610 --> 00:32:10.600
Were also working to
get the organs of the body,

00:32:10.600 --> 00:32:14.120
everything kind of moving,
functioning properly,

00:32:14.120 --> 00:32:15.993
saying yes to one another,

00:32:17.090 --> 00:32:18.360
just in case anything

00:32:18.360 --> 00:32:21.883
has kind of gone
offline for whatever reason.

00:32:30.350 --> 00:32:33.490
Alright, and the next time
you're forward, stay forward.

00:32:33.490 --> 00:32:35.850
We're gonna bring the
left hand to the earth.

00:32:35.850 --> 00:32:36.700
Big inhale,

00:32:36.700 --> 00:32:41.670
right fingertips all the
way up to the sky, big twist.

00:32:41.670 --> 00:32:43.720
Press away from
your yoga mat here,

00:32:43.720 --> 00:32:45.340
lots of length in the neck.

00:32:45.340 --> 00:32:47.190
I'm squeezing the right knee in.

00:32:47.190 --> 00:32:49.900
Option to lift the back knee,

00:32:49.900 --> 00:32:52.873
really reaching the
left heel back, back, back.

00:32:53.770 --> 00:32:55.210
Opening up the chest,

00:32:55.210 --> 00:32:57.950
maybe gaze up
towards the right thumb.

00:32:57.950 --> 00:33:01.350
Breathing deep here.
Breathe into your belly,

00:33:01.350 --> 00:33:04.683
at least one big full belly
breath like you love yourself.

00:33:06.300 --> 00:33:08.360
Good, then inhale
in again to look up.

00:33:08.360 --> 00:33:09.660
Wiggle the right fingertips

00:33:09.660 --> 00:33:11.900
and use your
exhale to rain it down,

00:33:11.900 --> 00:33:14.820
wiggling the right
fingertips all the way.

00:33:14.820 --> 00:33:17.450
Good, plant the palms,
step the right toes back.

00:33:17.450 --> 00:33:18.990
Strong Plank Pose here.

00:33:18.990 --> 00:33:21.070
You feel free to lower
the knees if you like,

00:33:21.070 --> 00:33:22.680
Half Plank, here we go.

00:33:22.680 --> 00:33:24.883
We're breathing here for three.

00:33:26.110 --> 00:33:29.352
Slow, two, and one,

00:33:29.352 --> 00:33:32.300
all the way down, 
nice and slow.

00:33:32.300 --> 00:33:35.220
Belly comes to the earth,
press into the tops of the feet.

00:33:35.220 --> 00:33:36.863
Again, Cobra, inhale.

00:33:38.040 --> 00:33:40.120
And exhale to release.

00:33:40.120 --> 00:33:43.210
Alright, from here, we're
gonna press up to all fours.

00:33:43.210 --> 00:33:44.740
So we're gonna do
a little combination

00:33:44.740 --> 00:33:46.270
and then we'll
flip onto our backs

00:33:46.270 --> 00:33:49.620
and call it a day.

00:33:49.620 --> 00:33:52.310
Relax so that we
can begin again.

00:33:52.310 --> 00:33:54.610
Step into whatever is new.

00:33:54.610 --> 00:33:57.070
Alright, so to start,
we're gonna come to Tabletop.

00:33:57.070 --> 00:33:59.350
We're gonna bring the
left foot all the way out,

00:33:59.350 --> 00:34:00.507
just like we did Gate Pose,

00:34:00.507 --> 00:34:02.330
but we're gonna do
it to the side here.

00:34:02.330 --> 00:34:06.590
Turning the left toes in,
engaging the left inner thigh.

00:34:06.590 --> 00:34:08.960
Now curl the right toes
here for a little stability.

00:34:08.960 --> 00:34:13.030
You're gonna inhale, drop
the belly like you did in Cow.

00:34:13.030 --> 00:34:16.353
Yes, feel that, just
hang there for a bit.

00:34:18.579 --> 00:34:21.417
And then exhale, you're
gonna send the hips back.

00:34:21.417 --> 00:34:23.600
You can adjust the
hands if you like,

00:34:23.600 --> 00:34:25.530
as if you're in
Extended Child's Pose.

00:34:25.530 --> 00:34:26.851
Relax the head.

00:34:27.875 --> 00:34:29.520
Now, let's combine the two.

00:34:29.520 --> 00:34:31.840
Inhale, shift forward,
drop the belly,

00:34:31.840 --> 00:34:34.313
keep the left foot where it is.

00:34:35.490 --> 00:34:38.030
Feel the connectivity
from the arch of the foot

00:34:38.030 --> 00:34:40.251
all the way up
through the inseam.

00:34:40.950 --> 00:34:43.276
And then exhale, send it back.

00:34:45.330 --> 00:34:48.745
Alright, working the
fascia of the feet even here,

00:34:48.745 --> 00:34:51.620
I'll start to move 
at my own pace

00:34:51.620 --> 00:34:54.260
and invite you to do the same.

00:34:54.260 --> 00:34:58.375
Unhurried, though, okay? 
Unrushed.

00:35:15.600 --> 00:35:18.980
Alright, and the next time
you inhale to shift forward,

00:35:18.980 --> 00:35:21.320
we're gonna
release nice and slow,

00:35:21.320 --> 00:35:23.040
bring the left knee back,

00:35:23.040 --> 00:35:27.910
shift our way back to center 
evenly, Tabletop Position,

00:35:27.910 --> 00:35:29.800
and then take it
onto the other side.

00:35:29.800 --> 00:35:31.010
We'll step the right foot out,

00:35:31.010 --> 00:35:34.913
turn the right toes
in just like Gate Pose.

00:35:36.130 --> 00:35:37.830
Maybe walk the hands out a bit.

00:35:37.830 --> 00:35:39.470
Here we go, nice and slow.

00:35:39.470 --> 00:35:41.700
Really mindful with intention,

00:35:41.700 --> 00:35:43.720
press into the top of
the left foot firmly.

00:35:43.720 --> 00:35:48.303
As you inhale, open the chest,
just like we do in Cow Pose.

00:35:49.680 --> 00:35:51.080
Mhmmm, mhmmm, mhmmm.

00:35:51.080 --> 00:35:54.440
And then exhale,
curl the left toes

00:35:54.440 --> 00:35:59.440
and send it back, breathing out.

00:36:01.110 --> 00:36:05.483
Inhale, drag the hands back
to open the chest, come forward.

00:36:07.930 --> 00:36:10.763
And exhale back.

00:36:12.440 --> 00:36:17.440
Inhale to come forward
and exhale to come back.

00:36:17.450 --> 00:36:20.030
Try to keep the connection

00:36:20.030 --> 00:36:22.320
of the outer edge
of your right foot

00:36:22.320 --> 00:36:24.110
pretty strong with the earth.

00:36:24.110 --> 00:36:26.140
Even if you can't,
if you lose it,

00:36:26.140 --> 00:36:28.030
keep that intention going there.

00:36:28.030 --> 00:36:29.822
Move nice and slow.

00:36:31.270 --> 00:36:33.860
Again, see if you
can find connectivity.

00:36:33.860 --> 00:36:37.700
Part of the renewal process
is really taking the time

00:36:38.930 --> 00:36:43.613
and yes, and take some actions,
some mindful effort,

00:36:45.340 --> 00:36:47.480
to really pay
attention to what's firing,

00:36:47.480 --> 00:36:49.810
what's not firing,
what needs to be connected,

00:36:49.810 --> 00:36:51.430
what needs to
have a conversation,

00:36:51.430 --> 00:36:53.803
what needs to be understood.

00:36:54.790 --> 00:36:56.872
What do I need to listen to

00:36:58.770 --> 00:37:02.983
to get kind of where I
envision myself being?

00:37:06.630 --> 00:37:09.410
Alright, and then
next time you're up,

00:37:09.410 --> 00:37:10.950
go ahead and release.

00:37:10.950 --> 00:37:13.120
Come back to Tabletop Position.

00:37:13.120 --> 00:37:15.653
Swing the legs to
one side, any side,

00:37:16.870 --> 00:37:19.484
and let's come on to our backs.

00:37:21.940 --> 00:37:24.030
Right away, hug the
knees into the chest.

00:37:24.030 --> 00:37:28.390
Gently feel the
support of the earth,

00:37:28.390 --> 00:37:32.130
your yoga mat literally having
your back here in this time.

00:37:32.130 --> 00:37:33.580
Way to show up.

00:37:36.240 --> 00:37:38.500
When you're ready, bring the
left foot down to the earth.

00:37:38.500 --> 00:37:40.210
Kick the right foot
up towards the sky.

00:37:40.210 --> 00:37:42.090
Spread your right toes

00:37:42.090 --> 00:37:44.830
and then cross your
right ankle over the left.

00:37:44.830 --> 00:37:46.450
We're gonna
thread the needle here.

00:37:46.450 --> 00:37:48.610
Try to get the low back
really flush with the mat.

00:37:48.610 --> 00:37:50.127
If you can interlace 
the fingertips

00:37:50.127 --> 00:37:52.513
behind the left thigh,
let's do that.

00:37:52.513 --> 00:37:53.960
If not, you can use a strap

00:37:53.960 --> 00:37:56.420
or you can even just
hold onto your pant here.

00:37:56.420 --> 00:38:00.690
Or another option is to
use more core engagement

00:38:01.950 --> 00:38:03.340
and keep the palms on the ground

00:38:03.340 --> 00:38:05.220
and you can rock a
little side to side here.

00:38:05.220 --> 00:38:07.205
So we have lots of options.

00:38:08.800 --> 00:38:12.823
Make it work, designers,
find what feels good.

00:38:14.250 --> 00:38:16.483
Keep some energy in the toes.

00:38:19.540 --> 00:38:23.870
I can hear my floor creaking.

00:38:23.870 --> 00:38:25.853
Oh no, now it's gone, of course.

00:38:28.690 --> 00:38:31.410
Alright, find one more breath
here to get a little playful

00:38:31.410 --> 00:38:33.420
whether that's maybe finding

00:38:33.420 --> 00:38:38.120
a little kickstand on the
elbows as you go side to side

00:38:38.120 --> 00:38:40.393
or kicking the left leg up high,

00:38:42.480 --> 00:38:44.453
find your button
and then release.

00:38:44.453 --> 00:38:47.320
Then we'll switch, right
hand comes to the ground.

00:38:47.320 --> 00:38:48.450
Inhale, left leg up.

00:38:48.450 --> 00:38:50.080
Spread the left toes here.

00:38:50.080 --> 00:38:52.050
So we're already engaged,

00:38:52.050 --> 00:38:53.960
finding that connection,
the chain,

00:38:53.960 --> 00:38:56.700
and then we'll cross the
left ankle over the right.

00:38:56.700 --> 00:38:58.950
Lift it up, thread the needle,

00:38:58.950 --> 00:39:01.365
or find your version

00:39:01.365 --> 00:39:04.790
of this beautiful posture,

00:39:04.790 --> 00:39:07.890
this therapeutic 
movement, really.

00:39:07.890 --> 00:39:09.573
There's that creaky, old floor.

00:39:11.060 --> 00:39:15.863
Mhmmm and keep breathing here.

00:39:21.240 --> 00:39:23.420
Our practice is
coming to an end soon,

00:39:23.420 --> 00:39:26.420
so really
activate the breath here.

00:39:26.420 --> 00:39:31.420
If you need to leave 
some stuff on the mat,

00:39:32.725 --> 00:39:34.180
please do,

00:39:34.180 --> 00:39:39.033
so that you can step up off
the mat feeling renewed,

00:39:40.641 --> 00:39:45.417
open, open to the gifts

00:39:46.670 --> 00:39:49.990
that are already 
coming your way.

00:39:49.990 --> 00:39:51.960
Take one last
cycle of breath here.

00:39:51.960 --> 00:39:52.810
Let it be playful.

00:39:52.810 --> 00:39:55.150
Again, maybe
kickstands on the elbows

00:39:55.150 --> 00:39:57.630
or sending the
right leg up high,

00:39:57.630 --> 00:40:01.023
maybe even moving the
tongue around in the mouth.

00:40:02.360 --> 00:40:03.830
And then we will release,

00:40:03.830 --> 00:40:05.900
Bring the feet
to the outer edges,

00:40:05.900 --> 00:40:08.140
so the wide edges of the mat.

00:40:08.140 --> 00:40:09.450
Bring the knees in.

00:40:09.450 --> 00:40:12.240
So now hip sockets feel snugly,

00:40:12.240 --> 00:40:14.840
they're finding
that internal rotation.

00:40:14.840 --> 00:40:16.540
Bring your right
hand to your belly,

00:40:16.540 --> 00:40:18.240
your left hand to
your heart space.

00:40:18.240 --> 00:40:21.190
Take the deepest
breath you've taken all day.

00:40:21.190 --> 00:40:23.268
Inhale lots of love in.

00:40:24.861 --> 00:40:27.730
And exhale lots of love out.

00:40:27.730 --> 00:40:29.695
Close your eyes.

00:40:31.550 --> 00:40:33.830
Begin to relax your body here.

00:40:33.830 --> 00:40:36.850
Your knees are touching,
they're kissing together,

00:40:36.850 --> 00:40:39.070
so you shouldn't have
to be actively holding

00:40:39.070 --> 00:40:41.383
any part of your body up here.

00:40:42.780 --> 00:40:46.743
And again, inhale lots of
love in, with the eyes closed.

00:40:48.800 --> 00:40:52.330
And exhale lots of love out.

00:40:55.530 --> 00:40:57.530
If you're ever in
need of a quick fix,

00:40:57.530 --> 00:40:59.100
a little bit of renewal,

00:40:59.100 --> 00:41:00.770
like when you've
kind of lost faith

00:41:00.770 --> 00:41:03.240
and you're just
starting to feel anxious

00:41:03.240 --> 00:41:06.920
or just so
overwhelmed with what's next

00:41:06.920 --> 00:41:08.750
and kind of that unknowing,

00:41:08.750 --> 00:41:10.560
a great way to come
back to your knowing

00:41:10.560 --> 00:41:14.470
is by, for me, is by
just taking a second,

00:41:14.470 --> 00:41:17.363
getting still like we are here,

00:41:18.250 --> 00:41:20.137
and saying quietly to myself,

00:41:20.137 --> 00:41:23.600
"Inhale lots of love in," 
following suit,

00:41:26.610 --> 00:41:28.620
and exhaling lots of love out.

00:41:28.620 --> 00:41:29.890
And it's funny, as I do this,

00:41:29.890 --> 00:41:33.050
I hear sirens in the background
here in my neighborhood

00:41:33.050 --> 00:41:37.430
and it's kind of, while I
always say a little blessing

00:41:37.430 --> 00:41:40.890
when I hear sirens, it's
kind of a good metaphor.

00:41:40.890 --> 00:41:43.760
It's like, whenever
the sirens are going off,

00:41:43.760 --> 00:41:46.143
just remember
inhale lots of love in.

00:41:47.440 --> 00:41:49.110
Exhale lots of love out.

00:41:49.110 --> 00:41:53.990
Slowing down the breath,
do one cycle, do two cycles.

00:41:53.990 --> 00:41:56.540
If you have time, do three,
but at least do the one

00:41:57.870 --> 00:42:02.870
and find your way to

00:42:03.395 --> 00:42:04.774
renewal,

00:42:06.120 --> 00:42:08.380
that renewed sense of self.

00:42:08.380 --> 00:42:12.430
Maybe a renewal in

00:42:12.430 --> 00:42:16.016
your love for yourself 
or for someone.

00:42:17.230 --> 00:42:19.073
A renewal in faith.

00:42:21.750 --> 00:42:24.137
Whatever it is, it's on the way.

00:42:26.360 --> 00:42:30.842
Just stay present. 
Be kind to yourself. Keep going.

00:42:35.790 --> 00:42:38.230
We'll walk the feet in together
and you have an option here

00:42:38.230 --> 00:42:40.430
to extend the
legs out for Shavasana

00:42:40.430 --> 00:42:44.260
and you can chill here for
a bit after this video ends,

00:42:44.260 --> 00:42:48.300
or if you're going to step up
off the mat here in a second,

00:42:48.300 --> 00:42:50.330
you can turn on to one side

00:42:50.330 --> 00:42:52.350
and press up to a
nice comfortable seat.

00:42:52.350 --> 00:42:54.440
So you're either laying out

00:42:54.440 --> 00:42:57.940
or you're coming
up to the same seat

00:42:57.940 --> 00:42:59.540
that maybe we started in.

00:42:59.540 --> 00:43:01.270
If you're on the
ground on your back

00:43:01.270 --> 00:43:02.620
or in a seated position,

00:43:02.620 --> 00:43:05.520
I'll invite you to bring
the palms together here.

00:43:05.520 --> 00:43:07.950
We'll just take one
final breath together

00:43:07.950 --> 00:43:11.073
to close the practice,
inhaling lots of loving in.

00:43:12.940 --> 00:43:16.620
Closing the eyes, maybe
finding a reverent bow here,

00:43:16.620 --> 00:43:18.407
as you breathe lots of love out.

00:43:19.530 --> 00:43:21.560
Thank you so much
for sharing your time

00:43:21.560 --> 00:43:25.970
and your energy with me and
all of the beautiful people

00:43:25.970 --> 00:43:29.057
who are showing
up for themselves

00:43:29.057 --> 00:43:32.568
via through this practice

00:43:34.013 --> 00:43:36.307
and through the breath.

00:43:37.550 --> 00:43:39.180
Take good care.

00:43:39.180 --> 00:43:42.310
If you like, you
can whisper thank you,

00:43:42.310 --> 00:43:45.420
I love you, or Namaste.

00:43:49.595 --> 00:43:53.223
(upbeat music)