WEBVTT

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- Hello everyone.
Welcome to Yoga With Adriene.

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I'm Adriene and this is Benji

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and we're so glad you are here.

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Today, we have a
practice for uncertainty.

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Hop into something
comfy and let's get started.

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(upbeat music)

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Hello everyone.

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Alright, let's start in
a nice comfortable seat.

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You can use your blanket
or a towel to sit up on here

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and we're gonna
just jump right in

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by coming into a position

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where you can sit up tall,

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find length in the spine.

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Begin to relax your shoulders.

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You can close your eyes here

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or soften your gaze down,

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maybe gently past the nose.

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Tucking the chin slightly,

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feeling a lengthening
through the back of the neck.

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Take a moment to get settled in,

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softening through the fingers.

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Noticing if you're holding 
or clenching and the jaw,

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maybe a little bit
of a furrowed brow.

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Just start to notice really,
and then respond.

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Maybe you're
gripping in the toes,

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or the ankles, or the glutes.

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So I just want
to remind you that

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this practice is designed to
meet you wherever you are today

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in a major way.

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So whatever you're 
coming to the mat with,

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it's all good.

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So glad you're here.

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Thank you for sharing your
time and your energy with me.

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Hands are resting
gently on the knees here,

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or the tops of the thighs.

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Just taking another moment
here to notice where you are,

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how you're feeling in your body.

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Again, notice if
anything is kind of clenching,

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or feels like it's being 
held tight, clenched.

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And just begin to
notice and maybe soften.

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Then as you're ready,
maybe you've already begun to

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notice your breath, to become 
a little more attentive

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to the quality of your
breathing today in this moment,

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knowing that, 
of course, it can change

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and likely will change
throughout this practice.

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And then nice and easy,

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we're gonna bring the
right hand to the low belly

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and the left hand right
to the center of the chest,

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the heart space.

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Now see if you can
gently deepen your breath.

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Deeper, longer, 
slower inhalations, practice.

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And a nice long,

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full and slow exhale.

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Whether you are fresh
off a 30 day yoga journey,

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or returning to
practice after a hiatus,

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or maybe this is new for you,

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think of the invitation 
to deepen your breath

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and get curious
about your breath here,

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think of it as meeting or
reuniting with an old friend.

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So it's this relationship
that is always there,

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it's always been there.

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And we're just reconnecting

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to the quality of
that relationship.

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Nurturing it by
slowing down our inhalations,

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slowing down the exhalations.

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Now we're gonna get
moving here in a second,

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but just give yourself 
a couple more beats,

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maybe three more
cycles of breath.

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You can count
them out if you like.

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Where you close your eyes

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and see if you can
breathe a little deeper

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down into the
belly on the inhale.

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And a nice, slow controlled
release as you exhale.

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Breathing practice
is such a wonderful way

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of acknowledging
how you're feeling.

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(chuckles)

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Acknowledging where you are.

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And this can be incredibly
valuable in uncertain times.

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Times where our
relationship to the future

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can affect how we're
feeling in the present.

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Now draw your hands together.

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Anjali Mudra at
the heart space here

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and begin to really
press the palms together,

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elbows move left to right

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and you're gonna try
to do this while keeping

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your shoulder blades,
your scaps drawing down.

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And we're gonna
start to lift the chest,

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maybe get a little bit
longer in the side waist.

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Lifting up through 
the front body,

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grounding through the back body.

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Then all together now,

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we're gonna take a deep
breath in through the nose,

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Here we go, inhale.

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And exhale out
through the mouth.

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Again, in through the nose.

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And out through the mouth,
nice active arms here.

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And one more time,

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this time we'll seal
the lips on the exhale.

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Inhale in through the nose.

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And exhale through 
the nose slowly.

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Beautiful, release
the hands, palms face up,

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just take a second
to notice how you feel.

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Again, a lot of this
practice is just remembering

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to acknowledge how you feel,
how you really feel.

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Practice is such a wonderful thing,
regular practice, to have

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in irregular times.
Having a nice, regular routine,

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so let's keep it up.

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Alright, so we're
gonna actually come

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off the blanket or towel here,
put it to the side for later

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and we're gonna
come to lie on our backs.

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And when you do, right away,

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hug the knees up to
the chest, nice and slow,

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and feel your spine

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supported on the earth.

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There's no rush here.

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Deepen your breath.

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Maybe close your eyes again

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and listen to
your body, of course,

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but see what feels best here

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as you gently draw the
knees in towards the chest.

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So at your comfort level.

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Breathing deep.

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And we'll slide the palms to
the knees and nice and slow,

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we're gonna take
the knees all the way out,

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so the arms are extended,
peek at me if you need to here.

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And then we're 
gonna take the knees wide

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and then draw them
back in to the chest.

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And then out, wide,

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and in.

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And moving like this,
as you synchronize,

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maybe with a
little inhale and exhale.

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And then reversing the circle.

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And then draw the
knees in towards the chest,

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keep the hands on the knees

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and we're going to
take a deep breath in

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and then on the exhale,
we're going to let something go.

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You don't even
have to identify it,

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just be open to
letting something go.

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Ready? Here we go, 
deep breath in.

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And exhale.

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As you let it go,
release the hands,

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bring the feet to the earth,

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hands come to the belly
and relax the shoulders.

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Nice, so from here,

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we're gonna extend
the left leg out long

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and you're gonna
take your right foot

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all the way up towards
the ceiling or the sky

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and that right knee may
need to stay nice and bent.

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If you can straighten
that leg, then great.

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Hands are still on the belly

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and you might feel your
abdominals turn on, hello.

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We're gonna
flex through both feet,

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so you're really
pressing through the heels.

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Again, feel free to
bend that right knee

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as much as you like.

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Resist the
temptation here at the start

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to grab your leg and hold.

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We're gonna try to
just connect to center here,

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breathing.

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Good, and then
bend the right knee,

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right foot comes to the earth.

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Bend the left
knee and we switch.

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Extending the right leg out long

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and right foot up toward,
excuse me,

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left foot up towards the sky.

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Again, you can keep
that left knee bent.

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Drawing down through
the left hip crease,

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flexing through the feet,

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so feel the low
back get kind of long

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as your abdominals engage.

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You can feel your center here.

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Notice if the shoulders
have started to clench and lift.

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People always ask me to do like,

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can you do more advanced,
more complicated things?

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I'm like, this is
pretty complicated,

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if you're really 
working at a certain level

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in my opinion.

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Take one more breath.

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Exhale, bend the left knee,

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bring the left
foot to the ground.

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Bend both knees,
both feet on the earth.

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Now extend the left leg,
right leg to the sky.

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This time we will
interlace the fingertips

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behind the back 
of the right thigh,

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right hamstring here.

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Let the right hip
crease get heavy.

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Close your eyes.

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Nice active feet here.

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If you want to point the
toes here, you can, of course.

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Breathing deep.

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Then release the hands first,

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reach your right fingertips
towards the, excuse me,

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reach both fingertips
towards the right toes,

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keep your core engaged as
you send the left leg up,

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both feet are up,
both fingertip,

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both hands are
reaching towards the toes

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and then we'll
send the right leg out.

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And interlacing the fingertips
behind the left thigh,

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breathe deep here,

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nice therapeutic posture with

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core engagement.

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Let this be a
grounding time for you.

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Acknowledging how
you're really feeling

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and using the breath
to move, move it around.

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And release the bind.

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Send your hands, 
fingertips spread,

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towards the lift toes.

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Here we go again,
core is engaged,

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we're gonna lift 
the right foot up.

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Beautiful, beautiful. 
Nice and easy, inhale in.

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Exhale, baby pulses 
here towards the toes.

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So head, neck, shoulders lift.

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Keep the skin of
the face nice and soft,

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just a little stimulation.

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Strengthening for the core.

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Nice and easy.

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We'll keep it going for ten

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nine,

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eight,

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seven.

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Stick with it, six.

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Five,

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four,

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three,

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two,

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and one, nice.

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Hug the knees into the chest,
take a deep breath in.

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And a long breath out.

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Great, slide the hands
to the backs of the thighs.

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We're gonna rock and roll now

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up and down the
length of the spine.

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If it feels awesome,
maybe you do a couple.

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If it feels scary,

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maybe you do a couple.

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And we'll meet all the way up
in a nice cross-legged seat.

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Head over heart,
heart over pelvis.

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Nice, easy twist to the left.

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You're gonna take the
right hand to the left knee,

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left fingertips behind.

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Inhale in deeply.

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Exhale completely,
relax the shoulders.

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Then over to the right,
left hand to the right knee,

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right fingertips behind.

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Sit up nice and tall,
inhale deeply.

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And exhale completely.
Nice, easy twist here.

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Alright, come back to center.

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Let's keep the
momentum going forward.

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So from here, we're
gonna rock onto all fours,

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walk the knees
underneath the hips,

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wrists underneath the shoulders.

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If you need to center yourself
on the mat a little bit here,

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go ahead and back it up.

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And then dropping
the belly to inhale,

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open the chest, look forward.

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Exhale, rounding
through chin to chest,

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warming up the spine.

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Inhale, drop the belly,
open the heart.

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And exhale,
tucking the tailbone,

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pressing into the fingertips,

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lifting the chest up to the sky.

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And one more time.

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Inhale, drop the belly.

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And exhale, rounding through.

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Nice, from here, come
to Tabletop Position.

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We're gonna kick the
right foot out, inhale in.

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Exhale, nose to knee,
round it through.

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Inhale, kick it out,
neck is nice and long.

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Exhale, round it through.

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Nice and slow.

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Inhale, extend,
spread the right toes,

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neck is nice and long.

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Exhale, reel it in.

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One more, pressing into
both palms evenly, inhale.

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And exhale,

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finding that contraction
through the center, abdominals.

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Sweet, and then release.

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Right away, second side.

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Left foot extends, inhale.

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Exhale, round it through.

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Inhale, extend.

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And exhale, round it through,

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inhale, extend, pressing into
both palms evenly.

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And exhale.

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Last one, inhale to extend.

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And exhale to contract.

00:18:02.590 --> 00:18:05.740
Beautiful, both knees
come down to the ground.

00:18:05.740 --> 00:18:07.750
We're gonna walk them
as wide as the yoga mat,

00:18:07.750 --> 00:18:10.660
the big toes to touch,
send the hips back,

00:18:10.660 --> 00:18:14.390
fingertips forward,
Extended Child's Pose.

00:18:14.390 --> 00:18:16.880
If this is giving you fussiness

00:18:16.880 --> 00:18:21.350
in the front body or in the neck,
shoulders, the upper back,

00:18:21.350 --> 00:18:23.540
you can use your prop,

00:18:23.540 --> 00:18:26.750
whatever you brought
as a blanket, towel,

00:18:26.750 --> 00:18:29.790
anything that's handy to
lift the earth up to you here

00:18:31.040 --> 00:18:33.564
so that you may
rest your forehead.

00:18:38.460 --> 00:18:41.701
Or, of course, the
forehead is on the ground

00:18:43.360 --> 00:18:46.610
and together, we will 
all close the eyes

00:18:46.610 --> 00:18:51.300
and return to this 
interest in our friend,

00:18:51.300 --> 00:18:52.720
the breath.

00:18:52.720 --> 00:18:54.020
Listen to the
sound of your breath.

00:18:54.020 --> 00:18:58.970
See if you can slow
down the inhalation

00:19:01.450 --> 00:19:04.677
and slow down the exhalation.

00:19:07.180 --> 00:19:11.084
Feel the weight of
your body on the earth.

00:19:13.530 --> 00:19:15.060
Imagine your yoga mat,

00:19:15.060 --> 00:19:18.000
or whatever surface
you're practicing on,

00:19:18.000 --> 00:19:21.124
imagine it rising up

00:19:21.124 --> 00:19:23.160
to meet your hands,

00:19:23.160 --> 00:19:25.421
to meet your head,

00:19:26.817 --> 00:19:29.160
to meet your heart,

00:19:29.930 --> 00:19:32.566
supporting you in this moment.

00:19:45.780 --> 00:19:47.658
Inhale in deeply.

00:19:47.658 --> 00:19:50.000
Exhale to lift the head.

00:19:50.000 --> 00:19:52.220
You can open the eyes and
take a look at your hands,

00:19:52.220 --> 00:19:55.430
you're gonna lift just
the center of the palms up,

00:19:55.430 --> 00:19:56.700
so we're lifting the wrists,

00:19:56.700 --> 00:20:01.080
we're pressing into
the fingertips firmly.

00:20:01.080 --> 00:20:02.140
And keep the
legs where they are,

00:20:02.140 --> 00:20:03.632
you're gonna walk the fingertips

00:20:03.632 --> 00:20:05.830
all the way over
to the right side.

00:20:05.830 --> 00:20:08.760
You're gonna feel
this hopefully awesome,

00:20:08.760 --> 00:20:12.293
or generous at least
stretch in the left side waist.

00:20:13.260 --> 00:20:17.022
And then you might stay here
lifted and engaged in the core,

00:20:18.990 --> 00:20:21.790
or you might
begin to bow the head,

00:20:21.790 --> 00:20:25.240
dropping the weight of
the head, chin to chest here.

00:20:25.240 --> 00:20:29.920
Think about pulling back
through your left hip crease.

00:20:29.920 --> 00:20:34.385
Breathing into the left
low back, side waist,

00:20:36.130 --> 00:20:38.543
left armpit chest.

00:20:42.100 --> 00:20:44.490
Nice, press into the tops
of the feet for stability.

00:20:44.490 --> 00:20:48.990
Draw your navel in and up
for a nice core engagement

00:20:48.990 --> 00:20:50.110
as you come back to center

00:20:50.110 --> 00:20:53.220
and then you're going to walk it 
all the way to the other side.

00:20:56.530 --> 00:20:58.200
Breathing

00:20:58.200 --> 00:21:00.070
and you might keep
the head lifted here,

00:21:00.070 --> 00:21:02.020
pulling the
right hip crease back,

00:21:02.020 --> 00:21:05.244
or you might bow the
weight of the head down.

00:21:08.070 --> 00:21:11.902
Gently pulling back
through that right hip crease.

00:21:19.860 --> 00:21:23.520
Alrighty and then 
from center, bring it back,

00:21:23.520 --> 00:21:26.540
hands flat on
the mat, here we go.

00:21:26.540 --> 00:21:28.420
Lifting the
heart all the way up,

00:21:28.420 --> 00:21:31.450
walking the knees
underneath the hips,

00:21:31.450 --> 00:21:34.233
curling the toes under
and when you're ready,

00:21:34.233 --> 00:21:36.700
gently lifting the
hips up high and back

00:21:36.700 --> 00:21:38.942
for Downward Facing Dog.

00:21:42.270 --> 00:21:44.490
Begin to pedal it out.

00:21:44.490 --> 00:21:46.200
Continue to deepen 
your breath so

00:21:46.200 --> 00:21:49.370
as much as you can stay
in control of your breath here.

00:21:49.370 --> 00:21:51.550
Stay curious with your breath.

00:21:51.550 --> 00:21:53.860
Let's find a little
flexibility through the foot,

00:21:53.860 --> 00:21:56.953
through the ankle, by bending
one knee and then the other.

00:21:59.030 --> 00:22:00.050
And then when you're ready,

00:22:00.050 --> 00:22:03.880
we'll just continue 
to bend the knees,

00:22:03.880 --> 00:22:07.688
walking all the way up
to the front of the mat.

00:22:10.910 --> 00:22:13.440
We'll land in a Forward Fold,

00:22:13.440 --> 00:22:16.530
feet hip width apart,
or Flush together,

00:22:16.530 --> 00:22:17.800
I'll let you decide

00:22:17.800 --> 00:22:20.810
and we're gonna take
a second here to really

00:22:20.810 --> 00:22:24.280
become so obsessed with
what's going on in the feet,

00:22:24.280 --> 00:22:27.730
so spread awareness
through all four corners.

00:22:27.730 --> 00:22:31.530
So you can think about
really anchoring through

00:22:31.530 --> 00:22:36.900
the ball joint of the
big toe and the pinky toe

00:22:36.900 --> 00:22:39.940
and then the back two
corners of the heels.

00:22:42.590 --> 00:22:45.110
So just a little
awareness goes a long way.

00:22:45.110 --> 00:22:46.670
Just think about really rooting

00:22:46.670 --> 00:22:48.860
through all four
corners of your foot

00:22:48.860 --> 00:22:50.890
and then you'll start
to draw a little energy

00:22:50.890 --> 00:22:52.770
up from the arches.

00:22:52.770 --> 00:22:54.573
Make sure you're not
holding in the head and neck,

00:22:54.573 --> 00:22:59.253
so just shake a
little yes and no.

00:23:02.660 --> 00:23:05.350
And then when you're ready,
bend the knees generously,

00:23:05.350 --> 00:23:07.450
send the hips back, back, back.

00:23:07.450 --> 00:23:09.080
Find that
connection to your core

00:23:09.080 --> 00:23:10.740
that we've already established

00:23:10.740 --> 00:23:14.730
and use that to
roll up nice and slow.

00:23:20.050 --> 00:23:22.715
Mountain Pose, here we are.

00:23:24.130 --> 00:23:25.940
Stand up nice and tall

00:23:25.940 --> 00:23:28.573
and really feel that
connection with your feet.

00:23:29.690 --> 00:23:31.840
I know it's like, well,
what do you mean?

00:23:31.840 --> 00:23:33.650
It's really just
about the awareness

00:23:33.650 --> 00:23:37.974
and how you respond

00:23:37.974 --> 00:23:40.200
may surprise you.

00:23:40.200 --> 00:23:44.420
One great action is
drawing energy from the arches.

00:23:44.420 --> 00:23:48.769
Lifting up through the chest,
feeling weight in the heels.

00:23:55.640 --> 00:23:59.170
And if you are moving a
lot here, just notice that

00:23:59.170 --> 00:24:02.750
and see if you can
capture a moment of stillness

00:24:02.750 --> 00:24:04.404
as we breathe in.

00:24:07.070 --> 00:24:08.406
And out.

00:24:10.500 --> 00:24:12.330
And on your next inhale,

00:24:12.330 --> 00:24:15.370
we'll reach the
hands up towards the sky.

00:24:17.180 --> 00:24:22.270
And nice exhale to come all
the way back down into the fold.

00:24:24.660 --> 00:24:26.880
Inhale, lift up halfway,

00:24:26.880 --> 00:24:29.420
bring your hands to
your waistline here,

00:24:29.420 --> 00:24:31.170
draw the
shoulder blades together,

00:24:31.170 --> 00:24:32.310
don't lock out the knees here,

00:24:32.310 --> 00:24:34.880
so keep them slightly bent

00:24:34.880 --> 00:24:36.440
and then peek at
me if you need to,

00:24:36.440 --> 00:24:37.830
if the elbows are
dropping down here,

00:24:37.830 --> 00:24:40.040
start to open up through
the chest and just notice

00:24:40.040 --> 00:24:43.461
if the chest is feeling
tight here, you're not alone.

00:24:44.450 --> 00:24:47.700
Good, then release that,
Forward Fold,

00:24:47.700 --> 00:24:49.120
fingertips come to the earth

00:24:49.120 --> 00:24:51.320
and we're gonna just
step the right toes back,

00:24:51.320 --> 00:24:53.440
just the right toes.

00:24:53.440 --> 00:24:55.370
Then lower the
right knee to the earth.

00:24:55.370 --> 00:24:59.465
Left knee is stacked
over that left ankle.

00:25:00.950 --> 00:25:04.264
Benji's back, 
he's looking like a little deer.

00:25:05.890 --> 00:25:09.530
Alright, from here, we're
gonna bring the left elbow

00:25:09.530 --> 00:25:11.760
to the top of the left thigh

00:25:11.760 --> 00:25:14.970
and then the right hand's 
going to come behind

00:25:14.970 --> 00:25:16.400
to the small of the back,

00:25:16.400 --> 00:25:17.680
the back of your right palm

00:25:17.680 --> 00:25:19.767
right here on the
small of the back.

00:25:21.340 --> 00:25:23.360
Good, and then 
just notice if you're

00:25:23.360 --> 00:25:25.070
collapsing in the
left shoulder here,

00:25:25.070 --> 00:25:26.839
give yourself some space.

00:25:27.650 --> 00:25:30.700
Breathing in and
then open the chest,

00:25:30.700 --> 00:25:32.943
send your gaze forward.

00:25:35.500 --> 00:25:39.020
Now listen carefully, squeeze
the inner thighs together,

00:25:39.020 --> 00:25:41.540
feel this lift up from
the pelvic floor here.

00:25:41.540 --> 00:25:44.029
We call this Mula Bandha.

00:25:44.029 --> 00:25:48.360
Activating those muscles,

00:25:48.360 --> 00:25:50.134
the pelvic floor,

00:25:51.120 --> 00:25:55.700
we're also stimulating
like the, the root chakra,

00:25:55.700 --> 00:25:59.133
this energy
center of security.

00:26:00.180 --> 00:26:02.140
Makes us feel safe and held,

00:26:02.140 --> 00:26:06.913
even in the tough times,
the uncertainty.

00:26:08.300 --> 00:26:09.960
Alright, should feel
like you're working here,

00:26:09.960 --> 00:26:12.230
so if you're not, just
notice if you're collapsing,

00:26:12.230 --> 00:26:16.283
see if you can kind of press
up and out of your foundation.

00:26:17.270 --> 00:26:18.770
Again, lifting
from the pelvic floor.

00:26:18.770 --> 00:26:21.230
You can think about
kind of a scissor effect

00:26:22.340 --> 00:26:24.100
lifting you up
from the pelvic floor.

00:26:24.100 --> 00:26:26.468
You might feel it
in your right quad.

00:26:27.380 --> 00:26:29.610
Alright, inhale in here.

00:26:29.610 --> 00:26:31.080
Exhale to release that.

00:26:31.080 --> 00:26:32.890
We're gonna bring
the right hand to the earth

00:26:32.890 --> 00:26:34.910
and left fingertips to the sky.

00:26:34.910 --> 00:26:39.050
Big twist here, 
option to lift that right knee,

00:26:39.050 --> 00:26:41.244
so it's just an option.
You can stay here.

00:26:42.620 --> 00:26:44.730
So squeeze the
legs together again.

00:26:44.730 --> 00:26:45.980
So if the left
knee's coming out,

00:26:45.980 --> 00:26:48.010
bring it back in
over that ankle,

00:26:48.010 --> 00:26:50.440
send the right heel
all the way to the back

00:26:50.440 --> 00:26:52.210
if that knee is lifted.

00:26:52.210 --> 00:26:55.490
And again, start to notice
sensation in the left pec,

00:26:55.490 --> 00:26:57.867
the chest, as we
begin to open it up.

00:26:58.910 --> 00:27:01.290
Inhale in, nice long neck.

00:27:01.290 --> 00:27:04.710
Exhale, bring it down,
hand to earth.

00:27:04.710 --> 00:27:06.470
Step the left toes back,

00:27:06.470 --> 00:27:09.640
so we're either on our
knees or knees are lifted here,

00:27:09.640 --> 00:27:12.200
so we're Half Plank, or full,

00:27:12.200 --> 00:27:14.223
top of a pushup or half pushup.

00:27:15.630 --> 00:27:16.463
You got this.

00:27:16.463 --> 00:27:18.380
Reach the heels back
if the knees are lifted,

00:27:18.380 --> 00:27:21.530
everyone draw the
navel up towards the spine.

00:27:21.530 --> 00:27:22.870
Hug the low ribs in,

00:27:22.870 --> 00:27:24.440
press away from the yoga mat,

00:27:24.440 --> 00:27:26.900
shift forward, 
look forward, breathe in.

00:27:27.830 --> 00:27:31.100
And then exhale all the
way to the belly with control,

00:27:31.100 --> 00:27:32.710
best you can.

00:27:32.710 --> 00:27:34.380
Drag the hands in
line with the rib cage.

00:27:34.380 --> 00:27:36.490
Squeeze the elbows
into the side body.

00:27:36.490 --> 00:27:40.030
Root down through
your foundation here,

00:27:40.030 --> 00:27:44.480
tops of the feet, pelvic floor,
or excuse me, pubic bone.

00:27:44.480 --> 00:27:46.560
Same thing, (laughs) 
just kidding.

00:27:46.560 --> 00:27:49.040
And here we go, 
inhale, baby Cobra,

00:27:49.040 --> 00:27:50.793
nice and easy, nice and low.

00:27:51.830 --> 00:27:53.840
Find the integrity 
of your practice.

00:27:53.840 --> 00:27:56.330
Build it nice and
slow with your breath.

00:27:56.330 --> 00:27:58.566
Release, forehead to the earth.

00:28:00.960 --> 00:28:01.793
Let's go again.

00:28:01.793 --> 00:28:03.749
Inhale, lift it up,

00:28:06.100 --> 00:28:07.335
Cobra.

00:28:08.170 --> 00:28:10.505
And exhale to release.

00:28:12.120 --> 00:28:14.790
And once more, inhale, Cobra.

00:28:14.790 --> 00:28:17.020
This time to just
kind of test it out,

00:28:17.020 --> 00:28:20.850
we're going to lift the hands,
palms face up to the sky.

00:28:20.850 --> 00:28:23.455
And you should be
able to still breathe here.

00:28:25.920 --> 00:28:27.730
And release.

00:28:27.730 --> 00:28:29.490
From here, forehead comes down,

00:28:29.490 --> 00:28:32.530
we'll curl the toes under,
inhale in deeply.

00:28:32.530 --> 00:28:36.280
Exhale to press up to
top of a pushup, Plank Pose.

00:28:36.280 --> 00:28:39.150
Quietly whisper to yourself,
I am strong.

00:28:39.150 --> 00:28:42.580
And you are, you can do hard
things even in uncertain times.

00:28:42.580 --> 00:28:44.870
Hips up high and back,

00:28:44.870 --> 00:28:46.840
Downward Facing Dog,
roll with me,

00:28:46.840 --> 00:28:49.040
inhale in deeply.

00:28:49.040 --> 00:28:50.603
Exhale completely.

00:28:51.640 --> 00:28:54.600
Baby steps to the top
of the mat, nice and easy.

00:28:54.600 --> 00:28:56.188
Make your way there.

00:28:57.860 --> 00:29:00.156
Shake the head yes and no.

00:29:01.180 --> 00:29:03.250
Inhale, lift the spine halfway,

00:29:03.250 --> 00:29:05.510
hands come in line
with the, excuse me,

00:29:05.510 --> 00:29:07.770
hands come to the waistline,

00:29:07.770 --> 00:29:11.200
shoulder blades draw together,
elbows nice and wide.

00:29:11.200 --> 00:29:12.940
We're not locked
out in the knees,

00:29:12.940 --> 00:29:15.280
crown of the head
reaching forward,

00:29:15.280 --> 00:29:17.394
hip creases reaching back.

00:29:19.570 --> 00:29:21.058
Inhale in here.

00:29:22.090 --> 00:29:24.830
And exhale to let it all go.

00:29:24.830 --> 00:29:25.910
Forward Fold.

00:29:25.910 --> 00:29:27.470
Fingertips come to the earth.

00:29:27.470 --> 00:29:31.725
Step the left toes back, lower
the left knee to the ground.

00:29:33.040 --> 00:29:35.540
Check your alignment,
front knee over front ankle.

00:29:35.540 --> 00:29:38.250
This is gonna want to
come out, so that's why we,

00:29:38.250 --> 00:29:40.590
we really pay
attention to the foot first.

00:29:40.590 --> 00:29:42.800
Right, grounding 
through the feet.

00:29:42.800 --> 00:29:46.127
And then from there, we can
stack the knee over the ankle.

00:29:48.570 --> 00:29:50.700
Not just for beginners,
I see it all the time,

00:29:50.700 --> 00:29:52.160
kind of a wonky foundation

00:29:52.160 --> 00:29:56.390
in these fun and
interesting poses,

00:29:56.390 --> 00:29:59.819
so great way to ground

00:29:59.819 --> 00:30:02.010
yourself is by 
anchoring the mind

00:30:02.010 --> 00:30:04.973
in the details of
your asana practice, right?

00:30:06.160 --> 00:30:08.192
Action, alignment.

00:30:09.610 --> 00:30:13.250
Remembering the
breath comes first.

00:30:13.250 --> 00:30:14.160
Here we go.

00:30:14.160 --> 00:30:18.290
Right elbow to top
of the right thigh.

00:30:18.290 --> 00:30:21.323
Find this lift from the
pelvic floor, breathe in.

00:30:22.610 --> 00:30:23.443
As you breathe out,

00:30:23.443 --> 00:30:26.070
take the left hand now
to the small of the back.

00:30:26.070 --> 00:30:30.297
The back of the left hand
comes to the sacral area here.

00:30:33.100 --> 00:30:35.780
And you'll know,
you'll know, right?

00:30:35.780 --> 00:30:38.330
I designed this practice so I know,
but you'll know, right,

00:30:38.330 --> 00:30:40.670
if you're kind of collapsing,
you're dumping,

00:30:40.670 --> 00:30:42.960
maybe you're very
flexible here in the hips,

00:30:42.960 --> 00:30:46.590
or maybe the shoulder's here,
it's really about awareness

00:30:46.590 --> 00:30:48.890
and it's about when
you're down and crumpled

00:30:48.890 --> 00:30:51.900
and uncomfortable, do we
have the awareness to notice A,

00:30:51.900 --> 00:30:55.910
and B, can we find the energy,

00:30:55.910 --> 00:30:57.553
that self-care

00:31:00.810 --> 00:31:05.300
to create more
efficiency in our shapes,

00:31:05.300 --> 00:31:07.870
to bring more ease to the body,

00:31:07.870 --> 00:31:11.793
to pay better attention
to our breath, et cetera.

00:31:14.550 --> 00:31:16.610
So we're lifting up
from the pelvic floor here.

00:31:16.610 --> 00:31:18.530
We're finding that scissor.

00:31:18.530 --> 00:31:19.470
There's a lot of work.

00:31:19.470 --> 00:31:21.770
This isn't like show-y work,
this is inner work

00:31:21.770 --> 00:31:25.810
and I think it is what we
are being asked to do right now,

00:31:25.810 --> 00:31:28.203
so way to stick
with it, breathe.

00:31:29.040 --> 00:31:30.500
You're also
strengthening the legs,

00:31:30.500 --> 00:31:33.497
you're strengthening that glute,
we're opening the hips.

00:31:37.320 --> 00:31:38.730
Beautiful.

00:31:38.730 --> 00:31:41.370
Take one more breath,
you got it.

00:31:41.370 --> 00:31:44.492
Maybe looking forward.

00:31:44.492 --> 00:31:46.050
And then slow and steady,

00:31:46.050 --> 00:31:48.350
don't lose this
connection in the pelvic floor,

00:31:48.350 --> 00:31:49.450
that nice root chakra.

00:31:49.450 --> 00:31:51.030
We're gonna release,
keep that lifted.

00:31:51.030 --> 00:31:52.900
Pull the right hip crease back.

00:31:52.900 --> 00:31:55.230
Left hand to the earth,
right fingertips to the sky

00:31:55.230 --> 00:31:56.870
for your twist.

00:31:56.870 --> 00:31:59.860
Back knee can stay on the
ground or we can lift it up,

00:31:59.860 --> 00:32:01.410
really reaching the left heel

00:32:01.410 --> 00:32:03.320
towards the back
edge of the mat.

00:32:04.150 --> 00:32:06.130
Open up through the chest,
open your heart.

00:32:06.130 --> 00:32:06.963
I know it's hard.

00:32:06.963 --> 00:32:11.810
We've been letting our heart
soften when things get tough.

00:32:11.810 --> 00:32:13.340
It happens naturally,

00:32:13.340 --> 00:32:14.640
so we're gonna
counterbalance that

00:32:14.640 --> 00:32:17.463
by opening up the chest
briefly here, inhale in.

00:32:18.500 --> 00:32:22.260
And exhale to bring it down,
both hands on the mat.

00:32:22.260 --> 00:32:24.413
Step the right toes back.

00:32:25.840 --> 00:32:27.690
Plank or Half Plank,

00:32:27.690 --> 00:32:30.180
if you haven't given
the full pushup a try yet,

00:32:30.180 --> 00:32:32.130
go ahead and do it now,
you can do hard things.

00:32:32.130 --> 00:32:33.660
Lift the knees,
reach the heels back.

00:32:33.660 --> 00:32:34.680
We're only here for one breath.

00:32:34.680 --> 00:32:35.833
Inhale, look forward.

00:32:37.600 --> 00:32:40.612
And exhale to
slowly down to the belly.

00:32:42.100 --> 00:32:43.810
Drag the hands in
line with the rib cage,

00:32:43.810 --> 00:32:45.950
press firmly into
the tops of the feet.

00:32:45.950 --> 00:32:48.650
Inhale, baby Cobra.

00:32:48.650 --> 00:32:50.333
Exhale to release.

00:32:51.120 --> 00:32:53.804
Inhale in again, Cobra,
maybe it grows a little.

00:32:55.290 --> 00:32:57.150
And exhale to release.

00:32:57.150 --> 00:32:59.930
And now this one, just
follow the wave of your breath,

00:32:59.930 --> 00:33:01.621
listen to the sound.

00:33:07.370 --> 00:33:10.673
Then from here we'll curl the
toes under, inhale in deeply.

00:33:11.640 --> 00:33:14.460
Feel your belly on the earth
as you breathe in and exhale,

00:33:14.460 --> 00:33:19.350
top of a pushup, heels back,

00:33:19.350 --> 00:33:20.990
shoulder blades
move left to right.

00:33:20.990 --> 00:33:22.600
You're creating a doming effect

00:33:22.600 --> 00:33:24.233
kind of in the upper back body.

00:33:25.108 --> 00:33:26.800
Should feel that
connection to your core,

00:33:26.800 --> 00:33:28.580
soften the skin of the face.

00:33:28.580 --> 00:33:30.090
Close your eyes
if you need to here

00:33:30.090 --> 00:33:32.624
to whisper to yourself,
I am strong.

00:33:33.920 --> 00:33:37.502
Hips up high and back,
Downward Facing Dog, nice work.

00:33:42.720 --> 00:33:44.500
Find stillness here in your dog.

00:33:44.500 --> 00:33:46.012
Take a deep breath in.

00:33:47.755 --> 00:33:49.436
And a long breath out.

00:33:52.290 --> 00:33:54.850
Bend both knees, 
carve a line with your nose.

00:33:54.850 --> 00:33:56.292
Inhale, look forward.

00:33:56.292 --> 00:34:00.430
Exhale to walk, step, 
hop to the top of the mat.

00:34:00.430 --> 00:34:03.650
This time, feet together,
really together if you can,

00:34:03.650 --> 00:34:04.979
give it a try.

00:34:07.380 --> 00:34:09.570
Nice, and then we're
gonna take the hands now

00:34:09.570 --> 00:34:13.550
to the backs of the back
of the calf, or the ankle

00:34:14.570 --> 00:34:15.950
and draw the elbows in

00:34:15.950 --> 00:34:18.120
and bend your knees as
generously as you need to

00:34:18.120 --> 00:34:22.532
as we come into this standing
Forward Fold, Uttanasana.

00:34:24.170 --> 00:34:26.545
So we're folding in.

00:34:26.545 --> 00:34:28.630
Legs might shake a little here.

00:34:28.630 --> 00:34:30.980
Find that nice connection

00:34:30.980 --> 00:34:32.590
through all four
corners of the feet

00:34:32.590 --> 00:34:35.090
to ground you, 
to root you, hang on.

00:34:38.100 --> 00:34:40.770
Now slide the
hands to the waistline.

00:34:40.770 --> 00:34:42.810
Draw the 
shoulder blades together,

00:34:42.810 --> 00:34:43.970
elbows nice and wide.

00:34:43.970 --> 00:34:46.231
Inhale in, 
ground through the feet.

00:34:46.231 --> 00:34:51.534
As you exhale, root to rise, 
stand up, open the chest.

00:34:52.900 --> 00:34:56.083
Lift your heart, Mountain Pose.

00:34:57.160 --> 00:34:59.140
Fingertips are gonna
go down to come up

00:34:59.140 --> 00:35:01.720
as you inhale,
reach for the sky.

00:35:01.720 --> 00:35:05.070
Soft bend in the knees as
we continue to lift the heart,

00:35:05.070 --> 00:35:07.410
bend the elbows,
lean back just a bit.

00:35:07.410 --> 00:35:11.010
You can always bring the
hands to the small of the back,

00:35:11.010 --> 00:35:13.040
just like we did
before for more support,

00:35:13.040 --> 00:35:17.090
otherwise nice
football goalpost arms here,

00:35:17.090 --> 00:35:19.600
cactus arms, 
as we lift the chest.

00:35:19.600 --> 00:35:24.531
So brave to open your heart,
keep an open mind.

00:35:26.890 --> 00:35:30.810
Then dig into the heels,
reach the fingertips high up,

00:35:30.810 --> 00:35:34.900
nice and tall Mountain Pose,
or Volcano Pose here.

00:35:34.900 --> 00:35:38.440
And then slow and steady,
bring the palms together

00:35:38.440 --> 00:35:42.053
and exhale as you
Forward Fold all the way down.

00:35:43.210 --> 00:35:46.380
Good, from here,
plant the palms,

00:35:46.380 --> 00:35:50.563
step one foot back,
then the other, Plank Pose.

00:35:51.630 --> 00:35:54.530
Turn onto the outer
edge of your right foot,

00:35:54.530 --> 00:35:56.350
inner arch of your left foot.

00:35:57.430 --> 00:35:59.540
And then bring your left
hand to the waistline here,

00:35:59.540 --> 00:36:00.840
side Plank.

00:36:00.840 --> 00:36:02.490
Lift the hips up.

00:36:02.490 --> 00:36:03.350
You have options here.

00:36:03.350 --> 00:36:06.820
You can take the left
hand behind as we did before.

00:36:06.820 --> 00:36:09.540
You can take the left
fingertips up towards the sky.

00:36:09.540 --> 00:36:13.650
You can stack the feet, maybe
take another variation here.

00:36:13.650 --> 00:36:15.313
Breathe deep.

00:36:17.588 --> 00:36:19.360
You can also bend that top knee,

00:36:19.360 --> 00:36:21.620
left knee is a
little kickstand here.

00:36:21.620 --> 00:36:24.750
Everyone lift your
right hip up from the earth

00:36:24.750 --> 00:36:27.170
a little more,
maybe an inch more.

00:36:27.170 --> 00:36:30.290
And then release,
come back to center,

00:36:30.290 --> 00:36:31.320
let's take it to the other side.

00:36:31.320 --> 00:36:33.640
Left hand roots us,

00:36:33.640 --> 00:36:36.090
we turn onto the outer
edge of the left foot,

00:36:36.090 --> 00:36:38.290
inner arch of the right foot.

00:36:38.290 --> 00:36:40.020
Right hand comes
to the waistline.

00:36:40.020 --> 00:36:43.480
We lift the hips up,
engage those obliques.

00:36:43.480 --> 00:36:44.634
Breathe deep.

00:36:45.550 --> 00:36:47.503
From here, we can 
take the right hand

00:36:47.503 --> 00:36:49.170
to the small of the back.

00:36:49.170 --> 00:36:51.030
Maybe up towards the sky.

00:36:51.030 --> 00:36:52.690
Maybe we stack the feet.

00:36:52.690 --> 00:36:55.740
Maybe we take the
arm up and overhead.

00:36:55.740 --> 00:36:59.680
Find a variation that
rocks your world today.

00:36:59.680 --> 00:37:01.763
Meet your appropriate edge.

00:37:07.450 --> 00:37:09.440
And then slow and steady,

00:37:09.440 --> 00:37:11.920
we'll come all the
way back to center.

00:37:11.920 --> 00:37:13.680
Inhale to look forward,
shift forward,

00:37:13.680 --> 00:37:16.400
exhale to lower all
the way to the belly.

00:37:16.400 --> 00:37:20.280
Inhale to open the chest
for Cobra or Upward Facing Dog.

00:37:21.530 --> 00:37:26.240
And exhale to make
your way into Child's Pose.

00:37:26.240 --> 00:37:27.843
This time, knees together.

00:37:34.020 --> 00:37:35.561
Breathe it out.

00:37:39.290 --> 00:37:41.440
Whatever that means to you.

00:37:41.440 --> 00:37:43.270
Close your eyes
if you need to here,

00:37:43.270 --> 00:37:44.760
soften your jaw.

00:37:44.760 --> 00:37:47.400
Can keep the
arms reaching forward,

00:37:47.400 --> 00:37:49.440
or if it's calling to you

00:37:49.440 --> 00:37:53.260
to bring the fingertips 
back towards the toes

00:37:53.260 --> 00:37:56.390
and allow the weight of the
shoulders to round and fall,

00:37:56.390 --> 00:37:58.492
then go ahead and

00:38:00.972 --> 00:38:02.916
make it happen.

00:38:06.020 --> 00:38:08.300
Inhale in deeply here.

00:38:08.300 --> 00:38:11.130
See if you can feel the
skin of your back stretch

00:38:11.130 --> 00:38:12.564
as you breathe in.

00:38:14.520 --> 00:38:16.891
And soften as you breathe out.

00:38:18.410 --> 00:38:21.423
So we'll continue to

00:38:21.423 --> 00:38:23.824
slow down the breath.

00:38:25.800 --> 00:38:30.103
Taking fewer breaths 
here to slow our pace.

00:38:31.449 --> 00:38:34.341
Nice, conscious breathing

00:38:36.521 --> 00:38:38.519
with control.

00:38:42.030 --> 00:38:47.023
And that same Mula Bandha,
that pelvic floor lift,

00:38:48.190 --> 00:38:51.000
from there, you're
gonna actually begin

00:38:51.000 --> 00:38:56.026
to keep the feet on 
the ground but lift the hips.

00:38:57.820 --> 00:38:58.900
And as you do that,

00:38:58.900 --> 00:39:00.970
you're gonna bring
the fingertips to interlace,

00:39:00.970 --> 00:39:02.580
so we're keeping 
the knees together,

00:39:02.580 --> 00:39:04.340
feet on the ground.

00:39:04.340 --> 00:39:06.900
You're gonna rock onto
the crown of your head.

00:39:06.900 --> 00:39:08.590
If this feels all right for you,

00:39:08.590 --> 00:39:10.670
you're gonna draw the
shoulder blades together.

00:39:10.670 --> 00:39:13.770
Start to open up the
chest for Bunny Posture.

00:39:13.770 --> 00:39:17.440
We send the
knuckles up towards the sky.

00:39:17.440 --> 00:39:19.760
I'm not crashing all of
my weight into my head.

00:39:19.760 --> 00:39:23.273
I'm very much pressing
into the tops of the feet.

00:39:24.510 --> 00:39:26.000
Lifting up from
the pelvic floor,

00:39:26.000 --> 00:39:27.530
drawing my navel up and in,

00:39:27.530 --> 00:39:31.546
just like we did in
those contractions earlier.

00:39:36.450 --> 00:39:40.016
Think Cat Pose, drawing the
navel up towards the spine.

00:39:41.150 --> 00:39:44.458
Take a couple
breaths here, Bunny Posture.

00:39:55.980 --> 00:39:59.520
And if you can't find
that slow controlled breath,

00:39:59.520 --> 00:40:03.520
then you'll need to
maybe just take a step back

00:40:03.520 --> 00:40:06.706
out of the full posture

00:40:06.706 --> 00:40:09.040
and come into a variation

00:40:09.040 --> 00:40:12.350
where maybe the
heart is melting down,

00:40:12.350 --> 00:40:13.900
but we're just
reaching the knuckles

00:40:13.900 --> 00:40:16.834
towards the back
edge of the mat.

00:40:16.834 --> 00:40:19.067
Can peek at me
now if you need to.

00:40:21.010 --> 00:40:22.340
If you're in Bunny Posture,

00:40:22.340 --> 00:40:24.300
take one more
cycle of breath here.

00:40:24.300 --> 00:40:27.250
You're doing great.
Everyone, lift the pelvic floor.

00:40:27.250 --> 00:40:29.600
You're doing 
wonderful, everyone.

00:40:29.600 --> 00:40:31.133
Way to stick with your breath.

00:40:32.020 --> 00:40:33.860
Now with control, everyone,

00:40:33.860 --> 00:40:37.660
nice and slow,
release the fingertips,

00:40:37.660 --> 00:40:41.250
come back down through
Extended Child's Pose,

00:40:41.250 --> 00:40:44.270
or rather with the fingertips
extended in Child's Pose

00:40:45.570 --> 00:40:48.450
and a nice and easy
lift up from your center.

00:40:48.450 --> 00:40:49.740
The heart lifts forward.

00:40:49.740 --> 00:40:53.620
You're gonna swing the
legs to one side, any side

00:40:53.620 --> 00:40:56.470
and very slow, in slow motion,

00:40:56.470 --> 00:40:58.090
come through to a seat,

00:40:58.090 --> 00:41:01.451
extending the legs
out in front of you.

00:41:02.700 --> 00:41:05.660
Bring your hands to your center,
your abdominal wall,

00:41:05.660 --> 00:41:09.870
just to kind of engages
the core, lift up from there

00:41:09.870 --> 00:41:11.540
lifting the chest.

00:41:14.060 --> 00:41:17.880
And then fingertips or
palms to the earth, Dundasana.

00:41:17.880 --> 00:41:21.190
Stick Pose or Staff Pose.

00:41:21.190 --> 00:41:23.420
Head over heart,
heart over pelvis here.

00:41:23.420 --> 00:41:25.850
If we are working
on our flexibility,

00:41:25.850 --> 00:41:27.310
which we all are,

00:41:27.310 --> 00:41:30.580
definitely don't have
to be flexible to do yoga,

00:41:30.580 --> 00:41:32.133
bend those knees.

00:41:33.290 --> 00:41:34.572
Deep breath in.

00:41:35.760 --> 00:41:36.593
Long breath out.

00:41:36.593 --> 00:41:38.370
Bring the hands to
the backs of the thighs.

00:41:38.370 --> 00:41:40.100
You're gonna come
to your back now here,

00:41:40.100 --> 00:41:42.348
you can choose
how you get there.

00:41:45.050 --> 00:41:46.710
We're gonna snuggle 
the shoulder blades

00:41:46.710 --> 00:41:48.883
underneath the heart space here.

00:41:49.840 --> 00:41:52.980
Walk the heels up,
knees up towards the sky,

00:41:52.980 --> 00:41:54.200
feet flat on the ground,

00:41:54.200 --> 00:41:57.701
find that four corner connection.

00:41:57.701 --> 00:41:59.660
(laughs)

00:41:59.660 --> 00:42:02.070
And here we go for Bridge Pose.

00:42:02.070 --> 00:42:04.810
Pressing the palms into
the earth nice and slow.

00:42:04.810 --> 00:42:07.920
Try to be as articulate
in the spine as possible.

00:42:07.920 --> 00:42:12.570
Just get curious 
about the journey that is

00:42:13.437 --> 00:42:16.130
going on here as you 
lift the hip points up high,

00:42:16.130 --> 00:42:17.916
Shins forward.

00:42:20.470 --> 00:42:24.010
And slowly we lift, 
lift, lift, lift.

00:42:24.010 --> 00:42:26.410
Sits bones reaching
towards the backs of the knees,

00:42:26.410 --> 00:42:30.470
shins forward, lift your chest
to your chin, chin to the sky

00:42:30.470 --> 00:42:33.640
and you might
interlace the fingertips here.

00:42:33.640 --> 00:42:36.816
Drawing the
shoulder blades together.

00:42:39.205 --> 00:42:43.800
Breathing wide
into all four corners,

00:42:43.800 --> 00:42:46.353
excuse me, all four
sides of the torso.

00:42:47.390 --> 00:42:50.119
Pressing into all
four corners of the feet.

00:42:53.660 --> 00:42:56.460
And then inhaling in here,

00:42:56.460 --> 00:43:00.700
engaging the glutes and
using your exhale to slowly

00:43:00.700 --> 00:43:01.880
and with control, again,

00:43:01.880 --> 00:43:04.370
stay curious just
about this little ride,

00:43:04.370 --> 00:43:07.250
this journey from
point A to point B

00:43:08.120 --> 00:43:11.675
as you slowly release and
bring it back down to the earth.

00:43:12.716 --> 00:43:13.990
Let's do it one more time.

00:43:13.990 --> 00:43:16.000
Press the palms into the earth.

00:43:16.000 --> 00:43:18.800
All four corners of the
feet into the earth, here we go.

00:43:20.030 --> 00:43:22.253
Following the
sound of your breath.

00:43:26.348 --> 00:43:28.670
And this time maybe
you bend the elbows,

00:43:28.670 --> 00:43:31.140
send the fingertips
up towards the sky.

00:43:31.140 --> 00:43:34.024
Maybe you take the
thumbs behind the hips here.

00:43:35.900 --> 00:43:37.633
Taking the bind.

00:43:39.490 --> 00:43:41.430
Maybe you challenge yourself

00:43:41.430 --> 00:43:46.350
by lifting one leg up to
the sky and then the other.

00:43:46.350 --> 00:43:47.770
So make it your own here.

00:43:47.770 --> 00:43:50.673
We're here for three to
five breaths, you got it.

00:44:01.640 --> 00:44:05.144
Chest to chin, chin to sky.

00:44:14.620 --> 00:44:19.347
Nice, strong muscles of
the low body turned on here.

00:44:23.890 --> 00:44:28.840
And then when you're ready,
slowly and with control,

00:44:28.840 --> 00:44:31.760
releasing back
down to the earth.

00:44:31.760 --> 00:44:34.070
Walk the feet together,
open the knees wide,

00:44:34.070 --> 00:44:37.110
let your hands rest
lovingly on your belly.

00:44:37.110 --> 00:44:39.960
Knees come wide here in
a reclined Cobbler's Pose.

00:44:39.960 --> 00:44:41.517
Take a deep breath in.

00:44:42.870 --> 00:44:43.970
It's time to relax.

00:44:43.970 --> 00:44:46.071
Exhale, let it go.

00:44:48.040 --> 00:44:49.652
Close your eyes.

00:44:51.060 --> 00:44:55.430
And just relax here
in this passive stretch.

00:44:55.430 --> 00:44:56.797
If this is too intense for you,

00:44:56.797 --> 00:45:01.317
you can go one leg at a time,
lifting one knee to center.

00:45:01.317 --> 00:45:04.000
You can also bring
blankets or towels

00:45:04.000 --> 00:45:07.980
to the outer edge of your legs

00:45:07.980 --> 00:45:10.571
for a little
supportive posture here.

00:45:26.810 --> 00:45:29.153
Return to your breath.

00:45:35.392 --> 00:45:40.090
And then nice and slow,
we'll bring the knees together,

00:45:40.090 --> 00:45:42.812
hug the knees up into the chest.

00:45:44.830 --> 00:45:48.083
And extend the left leg out,
hug the right knee in.

00:45:49.020 --> 00:45:50.637
Take a deep breath in.

00:45:51.870 --> 00:45:54.880
And exhale,
guiding the right knee

00:45:54.880 --> 00:45:56.790
over towards the
left side of the mat,

00:45:56.790 --> 00:45:59.250
or opening up
through the right arm

00:45:59.250 --> 00:46:01.571
for a nice supine twist.

00:46:03.200 --> 00:46:04.546
Twist.

00:46:05.710 --> 00:46:07.880
Okay, breathe into the rib cage.

00:46:07.880 --> 00:46:09.860
Nice, wide, lateral breath here.

00:46:09.860 --> 00:46:12.720
You know what to do.

00:46:12.720 --> 00:46:14.220
Give the thinking mind a break,

00:46:14.220 --> 00:46:18.843
stay focused on 
this beautiful, slow

00:46:18.843 --> 00:46:20.731
breath.

00:46:30.323 --> 00:46:34.500
And then nice and easy,
guide it back to center.

00:46:34.500 --> 00:46:36.826
Hug both knees into the chest.

00:46:38.400 --> 00:46:41.093
And then extend
the right leg out long.

00:46:43.110 --> 00:46:46.530
And when you're ready, left
knee over towards the right.

00:46:46.530 --> 00:46:51.314
We open up through 
the left arm, left chest

00:46:52.667 --> 00:46:54.702
and we breathe.

00:46:58.090 --> 00:47:03.579
We breathe fully, deeply,
with nice awareness,

00:47:05.720 --> 00:47:08.442
Sending that inhale 
down into the belly.

00:47:10.970 --> 00:47:13.810
Nice and slow, filling the lungs

00:47:13.810 --> 00:47:15.843
and the nice and with control,

00:47:17.520 --> 00:47:19.244
exhaling.

00:47:27.190 --> 00:47:28.257
It's all about the breath.

00:47:28.257 --> 00:47:31.666
Alright, bring it
back to center.

00:47:33.800 --> 00:47:35.573
Creaky old floor.
How's it going?

00:47:35.573 --> 00:47:37.826
Hug both knees into the chest.

00:47:38.740 --> 00:47:41.190
Take a deep breath in.

00:47:41.190 --> 00:47:42.300
Long breath out.

00:47:42.300 --> 00:47:43.820
Happy Baby Posture,

00:47:43.820 --> 00:47:45.720
so you're gonna grab
the outer edges of the feet,

00:47:45.720 --> 00:47:49.170
or the inner arches, 
kick the soles of the feet up,

00:47:49.170 --> 00:47:51.390
send the tailbone towards
the front edge of your mat.

00:47:51.390 --> 00:47:53.980
If this is too much, you
can just do one leg at a time,

00:47:53.980 --> 00:47:56.058
a little Stirrup Posture here.

00:47:57.670 --> 00:48:00.375
Find what feels good here.

00:48:02.510 --> 00:48:04.708
Way to show up for yourself.

00:48:05.861 --> 00:48:08.464
Thank you, thank you, thank you.

00:48:10.440 --> 00:48:11.570
Release the feet.

00:48:11.570 --> 00:48:13.790
You can windshield
wiper the knees if you like.

00:48:13.790 --> 00:48:15.470
We're gonna extend
the legs out long.

00:48:15.470 --> 00:48:19.270
We're gonna grab
the blanket or the towel

00:48:19.270 --> 00:48:21.560
and we're gonna
either use it as a pillow,

00:48:21.560 --> 00:48:24.730
or for little grounding comfort.

00:48:24.730 --> 00:48:28.978
I'm going to place
it over the pelvis.

00:48:30.450 --> 00:48:32.512
In honor of today's theme

00:48:32.512 --> 00:48:36.090
and we're gonna allow the arms
to rest gently at your sides.

00:48:36.090 --> 00:48:38.330
Come into Shavasana,

00:48:38.330 --> 00:48:40.541
tuck your chin into your chest.

00:48:41.810 --> 00:48:43.900
Take a deep breath
in and as you exhale,

00:48:43.900 --> 00:48:45.380
relax the weight of your body

00:48:45.380 --> 00:48:48.078
completely and
fully into the earth.

00:48:50.540 --> 00:48:55.060
Now you can let go of
the controlled breathing

00:48:55.060 --> 00:48:58.500
and just breathe, nice and easy,

00:48:58.500 --> 00:49:02.437
honoring whatever
natural rhythm comes here.

00:49:05.300 --> 00:49:07.336
Relax your shoulders.

00:49:08.721 --> 00:49:10.700
This practice is
about to wrap up,

00:49:10.700 --> 00:49:14.180
so just give yourself
one more moment or two

00:49:15.090 --> 00:49:18.068
to really acknowledge 
how you're feeling.

00:49:21.050 --> 00:49:24.204
Notice the sensations 
in your body.

00:49:31.740 --> 00:49:35.126
Acknowledging any
thoughts that come here.

00:49:43.090 --> 00:49:48.350
And finally, finding
comfort in your breath

00:49:48.350 --> 00:49:50.215
always being there.

00:50:01.720 --> 00:50:04.010
Thank you for taking
the time to practice today,

00:50:04.010 --> 00:50:08.530
for sharing it with me
and all the beautiful people

00:50:08.530 --> 00:50:11.773
practicing together
around the world today.

00:50:13.660 --> 00:50:17.030
I do believe we
are better together,

00:50:17.030 --> 00:50:20.103
so thank you for
connecting to yourself

00:50:21.460 --> 00:50:24.049
and to others in this way.

00:50:27.650 --> 00:50:29.894
Now gently draw
the palms together.

00:50:31.270 --> 00:50:34.266
You can bring the thumbs
right up to the forehead here.

00:50:39.761 --> 00:50:42.598
To the teacher within.

00:50:44.980 --> 00:50:47.727
Honoring that intuition.

00:50:51.490 --> 00:50:53.000
Way to show up for yourself.

00:50:53.880 --> 00:50:56.490
And by showing up for yourself,
you're most certainly

00:50:57.640 --> 00:50:59.300
influencing the way
you show up for others,

00:50:59.300 --> 00:51:01.530
so I thank you from
the bottom of my heart.

00:51:01.530 --> 00:51:03.081
Take a deep breath in.

00:51:05.200 --> 00:51:08.757
And a long breath out
to close the practice.

00:51:11.240 --> 00:51:14.194
With an invitation to whisper,

00:51:14.194 --> 00:51:16.214
Namaste.

00:51:18.084 --> 00:51:23.554
(uplifting music)