WEBVTT 00:00:00.000 --> 00:00:03.010 (TV static) 00:00:03.010 --> 00:00:06.373 - Hey everyone, welcome to Yoga With Adriene. 00:00:07.640 --> 00:00:10.540 I'm Adriene and this is Benji. 00:00:13.637 --> 00:00:16.733 And this is yoga for when you feel dead inside. 00:00:16.733 --> 00:00:19.544 (melancholy music) 00:00:19.544 --> 00:00:21.518 So hop into something comfy, 00:00:22.968 --> 00:00:24.851 and let's get started. 00:00:27.651 --> 00:00:30.504 (spooky music) 00:00:40.470 --> 00:00:42.910 Let's begin in a comfortable seat. 00:00:42.910 --> 00:00:45.005 Come on down to the ground. 00:00:46.521 --> 00:00:48.889 Sit up nice and tall 00:00:48.889 --> 00:00:51.388 and right away take a deep breath in. 00:00:53.310 --> 00:00:55.610 And as you exhale, relax your shoulders 00:00:55.610 --> 00:00:59.160 sigh it out and just kind of land here in the moment. 00:01:01.120 --> 00:01:04.530 Bring the palms together, inhale in, deep breath, 00:01:04.530 --> 00:01:05.693 here we go. 00:01:07.280 --> 00:01:09.850 And as you exhale, bow your head to your heart, 00:01:09.850 --> 00:01:11.360 you can close your eyes if you like 00:01:11.360 --> 00:01:14.543 and again, just sigh it out, let go, land here. 00:01:16.350 --> 00:01:18.840 Whatever it is that you're feeling right now 00:01:18.840 --> 00:01:22.840 or maybe you're here because there's a lack of feeling, 00:01:22.840 --> 00:01:24.673 a bit of numbness, 00:01:26.426 --> 00:01:30.240 dead energy, emptiness, 00:01:30.240 --> 00:01:35.240 feeling sort of being lost or worried, it's all good. 00:01:36.510 --> 00:01:39.550 We're here to acknowledge all of those things 00:01:39.550 --> 00:01:43.653 and be fully who we are in this moment. 00:01:45.140 --> 00:01:49.330 Dropping any expectations and hopefully using this practice 00:01:49.330 --> 00:01:53.104 and really our breath to 00:01:55.499 --> 00:01:58.370 move the energy, move your energy, 00:01:58.370 --> 00:02:00.008 create a little movement, 00:02:01.710 --> 00:02:03.528 find what feels good. 00:02:05.110 --> 00:02:06.810 I love the theme of this practice 00:02:06.810 --> 00:02:10.114 because it's a great opportunity to 00:02:10.114 --> 00:02:14.453 guide your focus and notice what makes you feel alive. 00:02:16.100 --> 00:02:18.460 Let that capture your attention 00:02:18.460 --> 00:02:21.410 and let it draw you closer in. 00:02:21.410 --> 00:02:22.650 Take one more breath here, 00:02:22.650 --> 00:02:25.150 nice big stretch in the back of the neck hopefully. 00:02:26.450 --> 00:02:28.800 And exhale, release the head. 00:02:28.800 --> 00:02:32.270 You can open the eyes, lift the chin. 00:02:32.270 --> 00:02:34.020 We're gonna take the hands to the knees here 00:02:34.020 --> 00:02:35.920 just to start with a little spinal flection. 00:02:35.920 --> 00:02:38.507 Inhale, lift the chest, look up. 00:02:38.507 --> 00:02:40.660 Exhale, round through, 00:02:40.660 --> 00:02:43.054 drop your chin to your chest and lean back. 00:02:44.060 --> 00:02:45.881 Inhale, we lift up. 00:02:47.669 --> 00:02:51.096 And exhale, we round through, chin to chest. 00:02:53.090 --> 00:02:57.266 So we're rocking forward and back 00:02:57.266 --> 00:03:00.780 in the hips and the pelvis. 00:03:00.780 --> 00:03:04.380 We're moving in opposite directions with the breath, 00:03:04.380 --> 00:03:07.540 inhale and exhale, creating and stimulating a little bit 00:03:07.540 --> 00:03:11.773 of energetic flow that runs up and down the spine. 00:03:13.600 --> 00:03:15.390 When the energy of the body becomes stagnant 00:03:15.390 --> 00:03:18.963 we can feel pretty, pretty dead. 00:03:20.110 --> 00:03:21.913 So we're gonna start nice and slow. 00:03:23.060 --> 00:03:24.470 Now taking it into a circle. 00:03:24.470 --> 00:03:26.340 you're gonna inhale, come forward. 00:03:26.340 --> 00:03:28.144 Use the hands on the knees 00:03:28.144 --> 00:03:30.146 to really get the most out of this gesture. 00:03:30.146 --> 00:03:32.640 Exhale, around and back. 00:03:32.640 --> 00:03:34.934 Inhale, come forward. 00:03:34.934 --> 00:03:38.139 And exhale, around and back. 00:03:38.515 --> 00:03:40.830 Getting a little massage in the glutes, 00:03:40.830 --> 00:03:44.610 creating a little more mobility, flexibility 00:03:44.610 --> 00:03:46.574 in those hip sockets. 00:03:48.025 --> 00:03:49.760 And then really moving from the belly. 00:03:49.760 --> 00:03:52.870 This is great for massaging the internal organs 00:03:52.870 --> 00:03:56.753 which can also help to make you feel a little more alive. 00:03:59.370 --> 00:04:01.422 And reversing the circle. 00:04:03.000 --> 00:04:04.930 Deepening your breath, maybe inhaling 00:04:04.930 --> 00:04:07.130 as you smooth the heart forward and exhaling 00:04:07.130 --> 00:04:08.883 as you come around and back. 00:04:13.630 --> 00:04:15.289 Alright, bring it back to center, 00:04:15.289 --> 00:04:16.750 head over heart, (clears throat) 00:04:16.750 --> 00:04:18.498 excuse me, heart over pelvis. 00:04:18.498 --> 00:04:20.770 Nice and easy, we're gonna interlace the fingertips, 00:04:20.770 --> 00:04:22.530 bring them behind the head. 00:04:22.530 --> 00:04:24.040 You can keep the thumbs extended 00:04:24.040 --> 00:04:28.090 like so to kind of cradle the neck here. 00:04:28.090 --> 00:04:30.090 Then inhale, really come out of the side waist, 00:04:30.090 --> 00:04:32.280 so you're gonna just kind of reach one elbow 00:04:32.280 --> 00:04:34.267 up to the ceiling and then the other 00:04:34.267 --> 00:04:35.583 coming out of the side waist. 00:04:35.583 --> 00:04:37.700 You should feel the skin stretch just a bit. 00:04:41.680 --> 00:04:44.300 Beautiful, then take the right elbow all the way 00:04:44.300 --> 00:04:45.950 up towards the ceiling or the sky 00:04:45.950 --> 00:04:48.401 and take the left elbow down, breathe in. 00:04:48.401 --> 00:04:50.460 Lift the chest. 00:04:50.460 --> 00:04:52.770 And then bring it back to center and opposite side. 00:04:52.770 --> 00:04:55.840 Take the left elbow up right elbow down, breathe in, 00:04:55.840 --> 00:04:57.779 lean back, lift the chest. 00:04:58.985 --> 00:05:00.460 And then come back to center. 00:05:00.460 --> 00:05:03.070 Awesome, deep breath in, lift your heart. 00:05:03.070 --> 00:05:06.380 Exhale, slowly release the fingertips down 00:05:06.380 --> 00:05:08.210 gently to your sides. 00:05:08.210 --> 00:05:11.630 Great, from here we're gonna extend the legs out long, 00:05:11.630 --> 00:05:14.750 kind of a V. It doesn't have to be super wide. 00:05:14.750 --> 00:05:17.970 There's no flexibility contest happening here. 00:05:17.970 --> 00:05:19.830 So you can keep them pretty narrow 00:05:19.830 --> 00:05:21.010 or play with the width, 00:05:21.010 --> 00:05:22.920 but it doesn't have to be the splits. 00:05:22.920 --> 00:05:24.680 We do want to try to sit up nice and tall, 00:05:24.680 --> 00:05:26.160 so it could be a good option to sit 00:05:26.160 --> 00:05:29.283 up on a blanket or a towel or a pillow here. 00:05:30.650 --> 00:05:32.540 Beautiful, then we're gonna inhale in, 00:05:32.540 --> 00:05:34.260 lengthen through the top of the head, 00:05:34.260 --> 00:05:35.928 so really energetically just kind of 00:05:35.928 --> 00:05:38.600 keep an awareness moving up here. 00:05:38.600 --> 00:05:40.720 And as you exhale, we're gonna bring the palms 00:05:40.720 --> 00:05:43.597 out in front and start to lean forward. 00:05:46.040 --> 00:05:49.110 So little seated Wide- Legged Forward Fold. 00:05:49.110 --> 00:05:52.210 Super therapeutic. You can also do this standing. 00:05:52.210 --> 00:05:55.250 And it'll depend on how you're feeling today, of course. 00:05:55.250 --> 00:05:56.300 Slight bend in the knees here 00:05:56.300 --> 00:05:59.340 as you maybe come on to the forearms 00:05:59.340 --> 00:06:00.740 or you can even stay really tall 00:06:00.740 --> 00:06:03.657 on the fingertips here, like a spider. 00:06:07.130 --> 00:06:09.440 Now find a deep, full breath here, 00:06:09.440 --> 00:06:11.797 so really extending the inhalation. 00:06:13.310 --> 00:06:15.655 And extending the exhalation. 00:06:22.020 --> 00:06:24.370 Great, and then on this last cycle of breath, 00:06:24.370 --> 00:06:27.003 see if you can draw the chin to your chest. 00:06:27.900 --> 00:06:30.245 Relaxing the weight of the head down. 00:06:32.560 --> 00:06:35.750 And then slowly release come back up. 00:06:35.750 --> 00:06:39.660 We're gonna slowly make our way to all fours. 00:06:39.660 --> 00:06:43.283 So take your time bring your legs in, come forward. 00:06:44.790 --> 00:06:46.610 And once again, spinal flection. 00:06:46.610 --> 00:06:51.610 Hi Benji. Hi Benji, are you my little werewolf? 00:06:52.000 --> 00:06:54.350 Are you my little wolf? 00:06:54.350 --> 00:06:56.010 Once again, spinal flection. 00:06:56.010 --> 00:06:58.570 So wrists underneath the shoulders for this one. 00:06:58.570 --> 00:07:00.450 Knees underneath the hips. 00:07:00.450 --> 00:07:02.530 Inhale, drop the belly, open the chest. 00:07:02.530 --> 00:07:06.740 Really exaggerate tailbone to the sky here. 00:07:06.740 --> 00:07:10.270 And then exhale like a black Halloween cat. 00:07:10.270 --> 00:07:13.660 Navel draws up. We really arch through the spine, 00:07:13.660 --> 00:07:16.070 press into the hands, press into the feet. 00:07:16.070 --> 00:07:18.930 Good inhale, drop the belly, open the chest. 00:07:19.628 --> 00:07:21.522 Exhale, round through. 00:07:22.390 --> 00:07:25.405 And for this one, we're gonna move a little bit more quickly. 00:07:26.800 --> 00:07:29.750 Just bringing some energy to the body. 00:07:31.200 --> 00:07:34.190 So finding a bit of a swift rhythm 00:07:34.190 --> 00:07:36.345 but one that works for you. 00:07:39.640 --> 00:07:42.810 And maybe speeding it up just a bit more. 00:07:42.810 --> 00:07:45.400 I often guide this type of flection really slow 00:07:45.400 --> 00:07:47.010 so this should be really fun 00:07:47.010 --> 00:07:50.303 if you practice with me regularly. 00:07:55.110 --> 00:07:58.210 Good and then slowing it back down, 00:07:58.210 --> 00:08:00.900 coming back to that nice neutral spine. 00:08:00.900 --> 00:08:04.210 We're gonna drop the elbows now where the hands just were 00:08:04.210 --> 00:08:06.660 and we're gonna walk the knees out. 00:08:06.660 --> 00:08:08.600 You can peek at me if you need to here. 00:08:08.600 --> 00:08:10.470 The hands and the wrist and the forearms 00:08:10.470 --> 00:08:13.050 are staying on the ground as I send my chest back, 00:08:13.050 --> 00:08:16.260 walking the knees back, hips up high towards the sky 00:08:16.260 --> 00:08:19.380 for a little half dog or a Puppy Posture. 00:08:19.380 --> 00:08:22.150 We also call this Heart-to-Earth Pose. 00:08:22.150 --> 00:08:23.751 So this is an inversion. 00:08:23.751 --> 00:08:26.902 Head is below the heart here, albeit gentle. 00:08:26.902 --> 00:08:29.431 You can tick-tok the hips a little left to right 00:08:29.431 --> 00:08:34.400 opening up again through the side waist and side body. 00:08:34.400 --> 00:08:36.429 Inhale in deeply here. 00:08:37.430 --> 00:08:39.643 And exhale completely. 00:08:41.160 --> 00:08:43.414 One more time, inhale in deeply. 00:08:44.433 --> 00:08:46.283 And exhale to let everything go. 00:08:47.970 --> 00:08:49.822 Great, from here hug the low ribs in, 00:08:49.822 --> 00:08:52.020 draw your navel up towards your spine. 00:08:52.020 --> 00:08:53.500 From your center, from your core 00:08:53.500 --> 00:08:56.980 begin to slowly shift your heart, the chest forward 00:08:56.980 --> 00:08:59.773 and come all the way through into a Sphinx Posture. 00:09:01.120 --> 00:09:02.990 From here, we'll press into the tops of the feet, 00:09:02.990 --> 00:09:04.640 press into the pubic bone, 00:09:04.640 --> 00:09:06.960 draw the shoulders away from the ears. 00:09:06.960 --> 00:09:09.280 Nice and steady here in the foundation. 00:09:09.280 --> 00:09:12.350 So my forearms and wrists and hands aren't coming in 00:09:12.350 --> 00:09:15.297 but maintaining those two parallel lines 00:09:15.297 --> 00:09:18.280 that I established in Puppy Posture. 00:09:18.280 --> 00:09:22.510 Then tuck your chin, inhale, open up through the chest. 00:09:22.510 --> 00:09:25.270 So neck, back of the neck, especially is nice and long. 00:09:25.939 --> 00:09:27.100 We're breathing here, 00:09:27.100 --> 00:09:29.070 we're pressing away from the yoga mat. 00:09:29.070 --> 00:09:31.483 So really lifting up out of the foundation. 00:09:32.530 --> 00:09:34.740 Alright, now we're gonna start to spark 00:09:34.740 --> 00:09:37.080 a little more energy. Be brave. 00:09:37.080 --> 00:09:39.245 We got this. Use your breath, inhale. 00:09:39.245 --> 00:09:40.850 Exhale. You're gonna curl the toes under. 00:09:40.850 --> 00:09:43.800 Keep the hands, wrists, elbows, where they are 00:09:43.800 --> 00:09:45.509 and we're gonna lift the hips up high. 00:09:45.509 --> 00:09:49.510 Think hollow body, so really lifting the front body up. 00:09:49.510 --> 00:09:50.960 You can even take a second to look 00:09:50.960 --> 00:09:53.763 at your toes to exaggerate that hollow body. 00:09:53.763 --> 00:09:56.840 And then send your gaze right back down 00:09:56.840 --> 00:09:59.670 straight down to the mat in front of you. 00:09:59.670 --> 00:10:01.700 We might start to shake here. 00:10:01.700 --> 00:10:05.190 The abdominal certainly toning, turning on 00:10:05.190 --> 00:10:07.151 and we're here shaking, 00:10:07.151 --> 00:10:10.610 noticing what it actually feels like to be alive today. 00:10:10.610 --> 00:10:12.490 You're here for five, breathe deep. 00:10:12.490 --> 00:10:13.590 Four, stick with it. 00:10:13.590 --> 00:10:15.073 Reach the heels back, three. 00:10:15.073 --> 00:10:19.910 Two and on the one slowly lower back to the belly, release. 00:10:19.910 --> 00:10:22.310 Drag the hands in line with the rib cage. 00:10:22.310 --> 00:10:25.280 Cobra, here we go, inhale to lift the heart. 00:10:25.280 --> 00:10:26.790 Catch a wave here with the breath. 00:10:26.790 --> 00:10:29.780 And then exhale to release, forehead to the mat. 00:10:29.780 --> 00:10:33.520 Curl the toes under, press up to all fours. 00:10:33.520 --> 00:10:34.550 And then when you're ready, 00:10:34.550 --> 00:10:36.180 send the hips up high and back. 00:10:36.180 --> 00:10:38.403 We'll join Benji here in a version 00:10:38.403 --> 00:10:40.708 of Downward Facing Dog. 00:10:42.356 --> 00:10:44.930 Now feel your hands on the earth, the ground 00:10:44.930 --> 00:10:47.160 my darling friend. 00:10:47.160 --> 00:10:49.300 Pedal through the feet, 00:10:49.300 --> 00:10:51.450 stretching through the fascia of the foot 00:10:51.450 --> 00:10:55.070 and really letting that curiosity travel all the way up 00:10:55.070 --> 00:10:57.850 through the ankle, the backs of the legs, the hips. 00:10:58.960 --> 00:11:00.560 Side body, side waist nice and long. 00:11:00.560 --> 00:11:04.563 Head soft, neck not holding, gripping here. 00:11:06.440 --> 00:11:07.644 Great. 00:11:07.644 --> 00:11:10.058 Take a deep breath in, inhale. 00:11:10.907 --> 00:11:14.267 Exhale, you're going to slowly lower to the knees. 00:11:14.267 --> 00:11:17.750 And then nice and steady, nice and slow, 00:11:17.750 --> 00:11:18.900 be kind in the transition. 00:11:18.900 --> 00:11:20.170 You're gonna step the right foot 00:11:20.170 --> 00:11:24.290 just the right foot all the way up into a nice low lunge. 00:11:24.290 --> 00:11:25.900 You can stay nice and close 00:11:25.900 --> 00:11:29.740 or you can walk the left knee out for a deeper stretch. 00:11:29.740 --> 00:11:31.792 Then nice and slow we'll sweep the arms 00:11:31.792 --> 00:11:33.845 all the way up and overhead. 00:11:33.845 --> 00:11:37.880 Right hand is gonna grab left wrist here. 00:11:37.880 --> 00:11:39.563 Good, squeeze the inner thighs. 00:11:39.563 --> 00:11:43.310 Find your center, find that midline connection. 00:11:43.310 --> 00:11:45.080 So for more balance and stability 00:11:45.080 --> 00:11:49.180 we wanna squeeze everything into the middle of the mat. 00:11:49.180 --> 00:11:51.910 So squeeze the inner thighs in, lift your heart. 00:11:51.910 --> 00:11:55.490 Good and then we're gonna take that left wrist 00:11:55.490 --> 00:11:56.970 with the right hand and we're gonna gently 00:11:56.970 --> 00:11:58.290 tilt to the right. 00:11:58.290 --> 00:12:01.280 Should feel big stretch in the left side waist, 00:12:01.280 --> 00:12:02.750 front of the left hip crease. 00:12:02.750 --> 00:12:06.170 Now lift your heart, think Cobra or Sphinx pose here. 00:12:06.170 --> 00:12:07.952 Yes, inhale in. 00:12:07.952 --> 00:12:10.794 Exhale, slowly bring it back to center and then 00:12:10.794 --> 00:12:15.480 we'll rain it down hands back to frame in the right foot. 00:12:15.480 --> 00:12:16.990 Good, pull the right hip crease back. 00:12:16.990 --> 00:12:18.410 Just a little counter stretch here. 00:12:18.410 --> 00:12:20.040 Excuse me, Benji. 00:12:20.040 --> 00:12:22.293 Inhale to look forward, find length. 00:12:22.293 --> 00:12:24.920 And exhale, forehead toward the knee, 00:12:24.920 --> 00:12:27.520 doesn't even have to come close, just the intention. 00:12:28.910 --> 00:12:32.420 Gorgeous, now we're gonna roll through the right foot here. 00:12:32.420 --> 00:12:36.340 We're gonna come back to all fours or Plank Pose. 00:12:36.340 --> 00:12:39.530 So you can step the right foot back to all fours 00:12:39.530 --> 00:12:41.060 or if you want a little more heat today 00:12:41.060 --> 00:12:44.150 you're starting to feel a little more alive 00:12:44.150 --> 00:12:45.910 or want to create a little more heat, 00:12:45.910 --> 00:12:47.304 you can come to Plank. 00:12:47.304 --> 00:12:50.371 And then from all fours or Plank Pose, 00:12:50.371 --> 00:12:52.979 we'll lift it back up, Downward Facing Dog. 00:12:55.110 --> 00:12:56.936 When you get there, take a deep breath in. 00:12:58.100 --> 00:12:59.549 And a long breath out. 00:13:00.930 --> 00:13:02.445 And a deep breath in. 00:13:04.257 --> 00:13:05.847 And a long breath out. 00:13:06.680 --> 00:13:08.906 And once more inhale in. 00:13:10.675 --> 00:13:13.093 And exhale to lower the knees. 00:13:14.547 --> 00:13:17.313 Bye Benji, step the left foot all the way up. 00:13:18.720 --> 00:13:21.120 And again an option to walk the right knee back. 00:13:22.640 --> 00:13:24.670 Front knee over front ankle, here we go. 00:13:24.670 --> 00:13:27.690 We're gonna sweep the arms all the way up and overhead. 00:13:27.690 --> 00:13:30.170 And this time the left hand will grab the right wrist 00:13:30.170 --> 00:13:33.090 and we're gonna lift it all the way up. 00:13:33.090 --> 00:13:35.340 And then take it over to the left side. 00:13:35.340 --> 00:13:37.240 Left hip crease is still pulling back here. 00:13:37.240 --> 00:13:40.440 I'm finding that balance by squeezing the inner thighs 00:13:40.440 --> 00:13:42.150 towards the midline. 00:13:42.150 --> 00:13:44.640 Then lift the chest as you tilt over. 00:13:46.153 --> 00:13:48.880 Relax the shoulders down into socket. 00:13:48.880 --> 00:13:51.390 Take one more breath here, inhale. 00:13:51.390 --> 00:13:53.589 Exhale, come back to center 00:13:53.589 --> 00:13:56.450 and then rain it down nice and slow. 00:13:56.450 --> 00:13:58.040 Great, pull the left hip crease back, 00:13:58.040 --> 00:14:00.440 flex your left toes towards your face. 00:14:00.440 --> 00:14:02.010 Let's catch a little wave with the breath here. 00:14:02.010 --> 00:14:05.081 Inhale to look forward, lengthen. 00:14:05.081 --> 00:14:09.056 And then exhale to soften and fold inward. 00:14:10.440 --> 00:14:13.670 Nice rolling through the left foot. 00:14:13.670 --> 00:14:16.810 Same thing, option to go to Plank or take it all fours 00:14:16.810 --> 00:14:18.261 So your choice. 00:14:19.251 --> 00:14:20.621 Breathe. 00:14:22.867 --> 00:14:25.086 And then Downward Facing Dog. 00:14:26.958 --> 00:14:28.358 Inhale in. 00:14:29.511 --> 00:14:30.967 Empty it out. 00:14:31.920 --> 00:14:33.792 Come on now, big breath in. 00:14:35.394 --> 00:14:37.555 And letting something go. 00:14:38.780 --> 00:14:40.881 One more time, big inhale. 00:14:42.100 --> 00:14:44.590 Nice cleansing breath out through the nose or mouth. 00:14:45.740 --> 00:14:48.160 Lovely, slowly lower to the knees 00:14:48.160 --> 00:14:50.390 and step the right foot up. 00:14:50.390 --> 00:14:52.720 Walk the left knee back just a bit. 00:14:52.720 --> 00:14:54.432 Squeeze the inner thighs in the midline. 00:14:54.432 --> 00:14:57.080 Again, sweeping the arms forward, up and back. 00:14:57.080 --> 00:14:59.370 Right wrist grabs, excuse me. 00:14:59.370 --> 00:15:01.120 Right hand grabs the left wrist. 00:15:01.120 --> 00:15:03.250 Now this time, we'll repeat what we did before. 00:15:03.250 --> 00:15:05.497 Or you can start to levitate, 00:15:05.497 --> 00:15:08.393 lift your left knee all the way up here. 00:15:09.270 --> 00:15:11.620 So back knee's on the earth as we did before 00:15:11.620 --> 00:15:14.370 or back knee is lifted. 00:15:14.370 --> 00:15:19.446 I'm tilting my head to the right. 00:15:19.446 --> 00:15:22.020 I'm pulling my right hand. 00:15:22.020 --> 00:15:24.580 Excuse me, pulling my left wrist with my right hand, 00:15:24.580 --> 00:15:26.340 I'm lifting the heart. 00:15:26.340 --> 00:15:28.370 Good, inhale in, You got it. 00:15:28.370 --> 00:15:31.120 Exhale, slowly come back to center first. 00:15:31.120 --> 00:15:33.883 Then if the back knee is lifted, go ahead and lower it, 00:15:34.850 --> 00:15:37.380 nicely, sweetly, no crashing. 00:15:37.380 --> 00:15:39.130 And then we'll come back down. 00:15:39.130 --> 00:15:40.462 Good, quick counter stretch here. 00:15:40.462 --> 00:15:43.200 Pull the right hip crease back, inhale, look forward. 00:15:43.200 --> 00:15:45.730 Exhale, shift forward, roll it through. 00:15:45.730 --> 00:15:48.400 Plant the palms, step it back to all fours 00:15:48.400 --> 00:15:50.363 or Plank Pose, again, your choice. 00:15:52.030 --> 00:15:53.662 Downward Facing Dog. 00:15:55.006 --> 00:15:56.680 Three breaths here on your own, 00:15:56.680 --> 00:15:58.610 I'm not gonna cue them this time, take three. 00:15:58.610 --> 00:16:01.270 Count them out and listen to the sound of your inhalation, 00:16:01.270 --> 00:16:03.425 sound of your exhalation. 00:16:17.970 --> 00:16:20.770 After three slowly lower to the knees. 00:16:20.770 --> 00:16:22.853 Step that left foot all the way up. 00:16:24.340 --> 00:16:26.150 Sweep the arms up and overhead. 00:16:26.150 --> 00:16:28.500 Left hand grabs the right wrist. 00:16:28.500 --> 00:16:30.980 We think up and over to the left. 00:16:30.980 --> 00:16:32.580 Option to lift the back knee. 00:16:33.650 --> 00:16:35.571 Breathe deep here. 00:16:35.571 --> 00:16:38.430 Draw the shoulder blades together. 00:16:38.430 --> 00:16:41.110 Creating a little heat, a little balance. 00:16:41.110 --> 00:16:44.270 Inhale in. Lean, maybe a little more to the left. 00:16:44.270 --> 00:16:47.030 Squeeze your inner thighs to the midline 00:16:47.030 --> 00:16:48.887 as you breathe out. 00:16:50.897 --> 00:16:53.813 And then inhaling back to center. 00:16:53.813 --> 00:16:57.796 Exhaling, right knee kisses the earth if it was lifted 00:16:57.796 --> 00:17:00.333 and we bring the fingertips back down. Great. 00:17:00.333 --> 00:17:01.940 Send the left hip crease back. 00:17:01.940 --> 00:17:02.940 Little runners stretch. 00:17:02.940 --> 00:17:05.022 Inhale, look forward. 00:17:05.022 --> 00:17:09.830 Exhale, rolling back into the left foot, back to your lunge. 00:17:09.830 --> 00:17:14.620 Plant the palms, step it back all fours or Plank. 00:17:16.611 --> 00:17:18.471 and then Downward Facing Dog. 00:17:20.580 --> 00:17:21.713 Alright, listen carefully. 00:17:21.713 --> 00:17:25.550 This time inhale in, exhale, connect to your core. 00:17:25.550 --> 00:17:27.320 So your core muscles kind of lift up 00:17:27.320 --> 00:17:30.240 and that's where we're gonna lift the right foot from 00:17:30.240 --> 00:17:32.583 all the way back up into our lunge. 00:17:33.740 --> 00:17:36.850 Now walk your right hand over to meet your left here 00:17:36.850 --> 00:17:40.457 for a little Lizard variation with the back knee lifted. 00:17:40.457 --> 00:17:44.650 Always an option to lower the back knee here if you like. 00:17:44.650 --> 00:17:46.400 Otherwise keep it lifted here, 00:17:46.400 --> 00:17:48.610 Lizard variation, if you want to stick your tongue out 00:17:48.610 --> 00:17:50.630 you can like lizard. 00:17:50.630 --> 00:17:51.950 Breathing deeply. 00:17:53.090 --> 00:17:55.341 Option to come onto the forearms here. 00:18:00.310 --> 00:18:03.510 And then slowly releasing. From here, same thing. 00:18:03.510 --> 00:18:07.689 You can come back to all fours or to that Plank. 00:18:07.689 --> 00:18:11.070 Building strength. Moving the energy of the body. 00:18:11.070 --> 00:18:13.102 We'll meet in Downward Facing Dog. 00:18:14.680 --> 00:18:17.153 Alright, Lizard on the second side. Inhale in. 00:18:18.228 --> 00:18:20.990 Exhale, step the left foot all the way up. 00:18:20.990 --> 00:18:23.410 Keep that back knee lifted if you can 00:18:23.410 --> 00:18:25.250 just to start and then you can, you know 00:18:25.250 --> 00:18:26.980 you can always lower it. 00:18:26.980 --> 00:18:29.865 And then we'll bring the left hand over to meet the right. 00:18:31.320 --> 00:18:34.360 Breathing deep here. You gotta bring the breath. 00:18:34.360 --> 00:18:36.060 Lizard Pose on the other side. 00:18:36.060 --> 00:18:38.840 We might bring it down to the forearms. 00:18:38.840 --> 00:18:40.243 Maybe, maybe not. 00:18:41.670 --> 00:18:43.840 Again, reiterating can always lower, 00:18:43.840 --> 00:18:46.470 maybe you start with the knee lifted then lower it 00:18:46.470 --> 00:18:47.730 after a breath or two. 00:18:50.704 --> 00:18:51.760 Lizard Pose. 00:18:51.760 --> 00:18:55.970 Alright, and then slowly we'll make our way out of the posture. 00:18:55.970 --> 00:18:58.570 We'll come back to the lunge and last time 00:18:58.570 --> 00:19:01.436 to all fours or to Plank. 00:19:01.436 --> 00:19:03.550 And then to Downward Facing Dog. 00:19:03.550 --> 00:19:06.011 Inhale in deeply. 00:19:06.011 --> 00:19:08.700 And exhale to empty it, let it go. 00:19:08.700 --> 00:19:11.227 Shake the head a little yes, a little no. 00:19:13.030 --> 00:19:16.270 Awesome, then slowly lower to the knees. 00:19:16.270 --> 00:19:18.730 Cross one ankle over the other 00:19:18.730 --> 00:19:20.120 and you're gonna come through 00:19:20.120 --> 00:19:24.794 from here all the way to a nice cross legged seat. 00:19:26.890 --> 00:19:29.780 Great, from here we're gonna take the right hand 00:19:29.780 --> 00:19:32.363 to the left knee, left fingertips behind. 00:19:32.363 --> 00:19:34.953 Inhale to sit up nice and tall. 00:19:34.953 --> 00:19:36.970 And exhale to twist. 00:19:36.970 --> 00:19:40.100 Maybe gently looking past the left shoulder. 00:19:40.100 --> 00:19:43.010 So I say gently because you don't want to crank it. 00:19:43.010 --> 00:19:45.551 just let it be kind of, 00:19:45.551 --> 00:19:47.060 I hope I don't regret saying this 00:19:47.060 --> 00:19:48.570 but let it be kind of organic. (chuckling) 00:19:48.570 --> 00:19:51.250 Think of the inhale as being an opportunity 00:19:51.250 --> 00:19:52.860 to kind of lift and find space 00:19:52.860 --> 00:19:57.073 and the exhale to kind of get curious and twist. 00:19:58.680 --> 00:20:01.506 You keep repeating that little dance. 00:20:06.800 --> 00:20:08.970 And then bringing it back to center. 00:20:08.970 --> 00:20:10.770 We'll do the same thing on the other side. 00:20:10.770 --> 00:20:14.285 Left hand now to the right knee. 00:20:14.285 --> 00:20:16.721 Right fingertips behind. 00:20:16.721 --> 00:20:19.550 Inhale to get long through the front body. 00:20:21.870 --> 00:20:25.233 And exhale to play with the twist. 00:20:35.310 --> 00:20:38.660 Good, and then slowly melting it back to center. 00:20:38.660 --> 00:20:41.865 We're gonna, from here, we're gonna actually 00:20:41.865 --> 00:20:43.190 come into a little balancing posture. 00:20:43.190 --> 00:20:45.750 So first you're gonna lift your knees up, 00:20:45.750 --> 00:20:47.013 feet on the ground. 00:20:48.040 --> 00:20:50.480 Then you're gonna take your hands 00:20:50.480 --> 00:20:51.870 and just hang with me here. 00:20:51.870 --> 00:20:53.650 You're gonna put them 00:20:53.650 --> 00:20:57.680 in an underneath your ankles or your calves. 00:20:57.680 --> 00:21:00.305 So you're kind of grabbing the outer edges 00:21:00.305 --> 00:21:02.770 of your shins, your calves, your ankles. 00:21:02.770 --> 00:21:05.162 Would be a little different for everyone based on 00:21:05.162 --> 00:21:08.020 the length of your arms, your legs, shape of your body. 00:21:08.020 --> 00:21:10.320 Just try to have a little fun here. 00:21:10.320 --> 00:21:11.860 A little balancing Spider Pose. 00:21:11.860 --> 00:21:13.222 We're going to, inhale in, 00:21:13.222 --> 00:21:16.130 exhale, you might lift the shins 00:21:16.130 --> 00:21:19.000 parallel to the ceiling, leaning back. 00:21:19.000 --> 00:21:21.730 This is maybe just a little version 00:21:21.730 --> 00:21:26.216 of our Boat Pose, Boat variation. 00:21:26.890 --> 00:21:28.220 And then if you want to keep playing, 00:21:28.220 --> 00:21:30.080 you can spread the toes, 00:21:30.080 --> 00:21:31.900 walk the backs of the knees. 00:21:31.900 --> 00:21:33.770 I know, up a little bit closer 00:21:33.770 --> 00:21:35.880 to catch them in elbow creases 00:21:35.880 --> 00:21:37.650 and then we're gonna spread the fingertips 00:21:37.650 --> 00:21:39.390 and spread the toes here as we balance. 00:21:39.390 --> 00:21:42.050 You can imagine you're holding two bowls, 00:21:42.050 --> 00:21:43.609 one in each hand, 00:21:43.609 --> 00:21:46.220 maybe a third one with your feet, that's extra. 00:21:46.220 --> 00:21:48.510 So my chest is starting to collapse here, 00:21:48.510 --> 00:21:50.710 I'm gonna lift the chest up, 00:21:50.710 --> 00:21:51.990 Same action that I've been doing 00:21:51.990 --> 00:21:54.050 in all the other Asana today 00:21:54.050 --> 00:21:55.950 finding that lift up through the heart. 00:21:57.770 --> 00:21:59.625 Inhale in. 00:21:59.625 --> 00:22:03.650 And exhale to slowly release and let it go. 00:22:03.650 --> 00:22:05.799 Alright, Benji, do you want to come back? 00:22:05.799 --> 00:22:07.611 Come here, come here buddy. 00:22:07.611 --> 00:22:09.230 Come here buddy, come back. 00:22:09.230 --> 00:22:10.620 So we're gonna come to lie down. 00:22:10.620 --> 00:22:13.173 Benji is gonna join us. Come on buddy. 00:22:14.170 --> 00:22:18.950 Come on, you bring light into my life. 00:22:18.950 --> 00:22:20.030 You make me feel alive. 00:22:22.749 --> 00:22:24.140 Once you're down on the ground 00:22:24.140 --> 00:22:27.333 snuggle your shoulder blades underneath your heart space. 00:22:29.950 --> 00:22:32.450 Excellente and then you're gonna actually 00:22:32.450 --> 00:22:35.003 send your toes up towards the sky. 00:22:35.003 --> 00:22:36.610 And it's okay if the knees are bent here. 00:22:36.610 --> 00:22:38.800 Now reach your fingertips all the way up 00:22:38.800 --> 00:22:40.680 towards your toes or even towards the outer edges 00:22:40.680 --> 00:22:42.950 of your feet, whatever feels good. 00:22:42.950 --> 00:22:44.540 And here we go, inhale in. 00:22:44.540 --> 00:22:46.629 Exhale, you're gonna start to shake. 00:22:49.210 --> 00:22:51.090 So give your thinking mind a break. 00:22:51.090 --> 00:22:52.340 You're gonna feel like this is silly, 00:22:52.340 --> 00:22:53.470 this isn't really beneficial 00:22:53.470 --> 00:22:56.990 but I'm gonna lovingly ask you to give it a try. 00:22:56.990 --> 00:22:59.426 And shaking, shaking. 00:22:59.426 --> 00:23:02.970 Try to have a little fun with it even if you feel silly. 00:23:03.669 --> 00:23:04.870 And getting a little faster. 00:23:04.870 --> 00:23:08.710 Yes, the image here is like a dead bug, (laughs). 00:23:08.710 --> 00:23:09.710 Shaking, shaking, shaking. 00:23:09.710 --> 00:23:11.800 And then there comes a point where you tuck the chin 00:23:11.800 --> 00:23:13.310 and you get long in the neck 00:23:13.310 --> 00:23:15.140 and you start to kind of take this a little seriously 00:23:15.140 --> 00:23:17.620 like, "Alright, I got this. 00:23:17.620 --> 00:23:21.093 "I'm getting a little bit faster. A little bit faster." 00:23:22.280 --> 00:23:25.460 And then you drop the focus, drop taking it seriously 00:23:25.460 --> 00:23:28.610 and you just go crazy for three, two, 00:23:28.610 --> 00:23:30.740 one, bring the feet to the ground. 00:23:30.740 --> 00:23:32.036 Bring the hands to the belly, 00:23:32.036 --> 00:23:35.600 extend one leg and then the other. 00:23:35.600 --> 00:23:36.750 Breathe into your hands like you love yourself. 00:23:37.680 --> 00:23:40.283 Inhale, big breath into the belly. 00:23:41.420 --> 00:23:43.771 Exhale to relax the shoulders. 00:23:45.270 --> 00:23:47.452 Inhale, breathe into the belly. 00:23:48.637 --> 00:23:50.930 And exhale to relax the weight 00:23:50.930 --> 00:23:53.034 of your body fully into the earth. 00:23:53.730 --> 00:23:55.920 Now close your eyes here 00:23:55.920 --> 00:23:58.653 as we come to embody the Corpse Pose. 00:23:59.953 --> 00:24:03.930 Quite apropos for our practice here today. 00:24:07.520 --> 00:24:11.350 Relax the right hand, you're gonna extend the right arm 00:24:11.350 --> 00:24:13.407 all the way out to your side. 00:24:13.407 --> 00:24:17.200 Right palm face up and then relax the left hand. 00:24:17.200 --> 00:24:19.980 Take your left arm all the way out to your side. 00:24:19.980 --> 00:24:21.653 Left palm face up. 00:24:25.920 --> 00:24:28.630 And as we come into stillness here in the Corpse Pose 00:24:28.630 --> 00:24:32.090 we're just going to take a moment to surrender 00:24:33.840 --> 00:24:36.620 and feel our breath, 00:24:39.060 --> 00:24:41.621 moving the body feel 00:24:43.118 --> 00:24:44.317 this 00:24:45.858 --> 00:24:48.270 sensation maybe of warmth 00:24:48.270 --> 00:24:52.775 or just presence just for a moment here. 00:25:08.000 --> 00:25:10.170 Then before you start moving your body again 00:25:10.170 --> 00:25:14.427 just maybe a little invitation to 00:25:14.427 --> 00:25:17.491 say thank you to yourself for 00:25:17.925 --> 00:25:20.931 selecting this practice and taking a little bit of time 00:25:22.866 --> 00:25:26.867 to get to know yourself a little more and stay present. 00:25:29.670 --> 00:25:32.890 So there are certainly moments, days, weeks 00:25:32.890 --> 00:25:35.260 where we feel like things are unraveling 00:25:36.570 --> 00:25:41.303 and where we feel like we want to give up. 00:25:44.720 --> 00:25:46.740 But, I love these tools, 00:25:46.740 --> 00:25:49.035 the tools of yoga and this practice 00:25:49.035 --> 00:25:51.140 and even this community because 00:25:51.140 --> 00:25:54.896 it reminds me that there are things I can do 00:25:54.896 --> 00:25:58.370 to tend to myself and to get to know myself better 00:25:58.370 --> 00:26:01.000 and care for myself so that I can stay present 00:26:02.616 --> 00:26:04.647 and stay with it, stay here. 00:26:07.490 --> 00:26:09.060 Gently, bring the palms together, 00:26:09.060 --> 00:26:10.973 bring the thumbs up to the third eye. 00:26:13.810 --> 00:26:16.630 Again, don't skip out on that thank you to yourself. 00:26:16.630 --> 00:26:19.076 Say thank you here, if you haven't already. 00:26:21.600 --> 00:26:26.420 And may this practice to inspire you to create more movement 00:26:26.420 --> 00:26:29.736 and deeper breaths that help you feel present. 00:26:32.550 --> 00:26:35.370 And that remind you that you are worthy 00:26:36.560 --> 00:26:38.619 of this beautiful life. 00:26:40.080 --> 00:26:43.892 Even when things feel or look grim. 00:26:43.892 --> 00:26:46.060 I love you guys, I'm so grateful 00:26:46.060 --> 00:26:49.460 for the love that you spread too, by sharing the videos 00:26:49.460 --> 00:26:53.920 with your loved ones and with your communities. 00:26:53.920 --> 00:26:55.790 Let's keep that ripple effect going. 00:26:55.790 --> 00:26:56.750 Take a deep breath, 00:26:56.750 --> 00:26:58.823 let's breath in together, altogether. 00:27:00.499 --> 00:27:03.014 And we'll exhale here to whisper, 00:27:04.561 --> 00:27:06.013 Namaste. 00:27:06.013 --> 00:27:09.430 (melancholy music) 00:27:09.430 --> 00:27:12.961 (spooky music)