WEBVTT

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- Hi, everyone, 
welcome to Yoga With Adriene.

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

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practice called Yoga Kiss.

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This is a wonderful flow that's
gonna help you feel like you've

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kind of tended to 
all parts of the self.

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If you need a little pick me up
or if you need to kiss something

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goodbye and help you kind of
move forward this is gonna be an

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awesome session for you.

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

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(upbeat music)

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Okey doke,
my darling friends, welcome.

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Thank you so 
much for being here.

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We're gonna begin 
today's practice in nice,

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comfortable seat of your choice.

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So you can begin in a chair even

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or on a couch for 
this first moment.

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We're just gonna tune in.

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You can come on 
down on the ground.

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(Benji audibly sighs)

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You can take this (chuckles)

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posture that Benji is taking.

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Just come to a place where
you can sit up nice and tall.

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And then when you get there,

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you're gonna take one hand
and bring it to your heart.

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And one hand and 
bring it to your belly.

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And if you are working with
one hand or one arm today,

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for whatever reason, go ahead
and bring it to your heart so we

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can all really feel this warmth.

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The heart center as we 
begin this Yoga Kiss practice.

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Trust me, trust yourself,

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trust that this time is 
valuable and close your eyes.

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Please allow the sound of my
voice to guide you here as you

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gently tuck your chin.

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And find a little length 
in the back of the neck.

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So we're tucking the chin,
finding a little length.

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And this is creating a bit of a
reverent bow here as we begin

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our practice here together.

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See if you can relax 
the skin of the forehead,

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soften through your jaw.

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And just take a moment 
to notice how you feel.

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Where are you at today?

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Now try to be kind.

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As you begin to 
notice your breath,

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you don't have to 
do anything special,

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just noticing 
where you are today

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and now just noticing the
quality of your breath.

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Then through these two perhaps

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seemingly simple investigations,

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we start to get a little taste

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of what it feels like to invite

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in more loving awareness.

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A little taste, 
or in this practice

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we can think 
of it as a little kiss.

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It's like when I go to Mexico
and you're given a Mescal,

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you're invited 
to kiss it, right?

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You don't chug it.

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You just kiss it.
Little, little sips.

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So little sips here 
of loving awareness.

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Little kisses, 
slowly inviting or being willing

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to notice what that feels like.

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Now, you may 
have already started but

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begin to invite 
a longer, deeper,

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fuller inhale in.

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And then allow a longer

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extended exhalation 
to spill out.

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And just keep going 
with that for a second.

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Big inhale in.

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And allowing for a 
long, long, long breath out.

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And see if you can 
keep this going, big inhale in.

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And long extended exhalation.

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Continuing with the breath and
continuing with just the gesture

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of noticing, how am I feeling?

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Where am I at?

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And what is my breath like?

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And through this investigation,
just keep inviting in these

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little kisses of 
loving awareness.

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If you have a busy mind, little
monkey mind, it's all good.

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If your heart is feeling achy,
it's all good.

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Let this practice kind of meet
you where you are, right?

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Is it a kiss on the cheek,
kiss on the forehead?

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A kiss with tongue?

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Okay. Take a deep breath in.

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On the exhale this time 
bring your palms together.

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Oh, Benji just did 
a breath out with me.

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Palms together, 
Anjuli Mudra at the heart.

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Lift your sternum, your 
chest up to meet your thumbs.

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So chest is lifting up to kiss
the thumbs and then gently press

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your thumbs into 
your heart center.

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Just feel that connection.

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If you like, set a 
little intention here.

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What do you wanna, what 
do you want to kiss today?

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What do you want 
to take a sip of?

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Or is there something 
you'd like to kiss

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goodbye lovingly 
and with respect?

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Something that maybe 
is no longer serving you.

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Inhale in deeply.
Here we go.

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Exhale out through 
the mouth completely.

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Bat your eyelashes open.

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Lift your chin. Yay!

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We're gonna bring 
the fingertips down.

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Spread the fingertips wide.

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As you breathe in, just reach 
all the way up, big breath.

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Exhale, palms face down towards
the ground we're just gonna

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press the fingers 
all the way back down.

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Moving with your breath.
Here we go. Big inhale.

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Open palms, 
spread the fingertips,

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reach up high.

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Really reaching 
from the side waist here.

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And then exhale, float it down.

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One more time, 
big inhale, big stretch.

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Long, smooth exhale,
float it down.

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Awesome, from here 
come forward onto all fours.

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Move like you love yourself.

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So maybe you're not 
feeling like you love yourself.

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You're not 
feeling yourself today.

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That's okay.
Move like you do.

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See if that changes 
the quality of movement.

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It might not.

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Tabletop Position.
Nice neutral spine.

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Wrists underneath the shoulders.

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Knees right underneath the hips,

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moving right into 
our spinal flexion.

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Here we go.
Inhale, drop the belly.

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Open your heart space.

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Let it radiate forward as 
you really open the throat,

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drop the shoulders down,
away from the ears.

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Press firmly 
into the fingertips,

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the tops of the feet.

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Good, then from your tailbone
start to curl it all the way up,

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then all the way 
through the low back.

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Then mid-back, upper back
and then cervical spine.

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Until finally the chin draws
all the way up into the chest,

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and the crown of the 
head releases to the earth.

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Sharp exhale here, 
press in your foundation,

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lift up through 
the upper back body.

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And now moving with the breath.
Inhale, drop the belly.

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Exhale, rounding 
through the spine.

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Maybe try to find 
an audible breath here,

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inhaling to drop the belly.

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Feel the skin of 
the belly stretch here.

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And then exhale,
navel draws up, up, up.

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Feel the skin of 
the back stretch here.

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Then keep it going with 
the sound of your breath

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a couple more times.

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Awesome. Bring it back 
to a nice neutral spine.

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Bring the big toes to touch.
Bring the knees nice and wide.

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Walk the hands out and 
then when you're ready,

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sink your hips back,

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let your heart kiss the earth,
forehead kiss the mat as we melt

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down here in a moment, a flash
of surrender, gently opening up

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through the shoulders, the hips.

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Close your eyes here

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and listen to the 
sound of your breath.

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It's okay to slow it down,
slow it down.

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Option here to gently 
rock the forehead side to side.

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Get a little massage 
on the brow bone.

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May be good for the sinuses.

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Then take one 
more deep breath here,

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and as you breathe out, actively
reach your fingertips towards

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the front edge of the mat,
lifting the elbows up,

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getting just a more,

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perhaps drastic stretch from 
the wrists to the waistline.

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Press into the tops of the
feet and moving from center,

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whatever that means to you,
move like you love yourself.

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You're gonna come 
all the way through.

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Keep the hands where they are.

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Just walk the knees 
back underneath the hips.

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Then slowly you're gonna melt
the hips down to the ground,

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belly to the earth, until
finally the forehead kisses the

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earth or the mat.

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Hands can draw right in 
line with the rib cage here.

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And then we're gonna press
the pubic bone into the earth,

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squeeze the elbows 
into the side body.

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Press into the tops of the feet
and tuck the chin slowly rolling

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up to a nice 
baby Cobra here, pause.

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So find that Sukha, 
that ease here

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as you open the chest forward.

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Keep the chin slightly
tucked, just like we did at the

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beginning of practice.
Keep the neck nice and long.

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Building strength.

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Not just in the muscles, 
but supporting our organs,

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the whole shebang.

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Here we go.
Inhale in.

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Exhale, forehead kisses the mat.

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And now moving with the breath.

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Inhale, pubic bone 
presses to the earth.

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We use our foundation here,
squeeze the elbows in, lift up.

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Exhale forehead kisses the mat.

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Inhale, lift up.

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Doesn't have to be huge move.

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Move with the breath.

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Exhale, slow and gentle with
control forehead kisses the mat.

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One more time, inhale,
squeeze the elbows in,

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strong foundation.

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You don't have 
to go too high here.

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And then exhale 
forehead kisses the earth.

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Awesome.
Listen carefully.

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Keep pressing 
into your fingertips.

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Curl the toes under,
lift your kneecaps.

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Tone the quadriceps.

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Inhale in, 
exhale to all fours or Plank.

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Three cycles of breath in
Tabletop with a nice neutral

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spine or three cycles of 
breath here in Plank pose.

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You want to think 
of a nice straight line

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from the crown to the tail here.

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Let your shoulder 
blades move left to right.

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Feel this kind 
of doming sensation

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in the upper back body.

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Breathe.

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And then we'll make our 
way to Downward Facing Dog.

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Bend your knees.

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Stay strong in your 
hand to earth connection.

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And just take 
a couple of breaths here

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to find what feels good.

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Then bend both knees generously,

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melt your belly towards 
the tops of your thighs.

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Take a second 
here to just tick-tock

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(chuckles) the hips 
a little left to right.

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And then when you're ready,
carve a line with

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your nose to look up.

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Inhale in, exhale, ragdoll.

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So step, step to the top.

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You can also 
take multiple steps.

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Doesn't matter how 
many steps you take.

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Ragdoll to the top.

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When you get there, take a
couple of breaths here to let

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the weight of the head go.

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You can bend 
your knees generously.

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Shake the head a 
little yes and no.

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Maybe clasp the elbows.
Rock side to side.

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You know what to do here.

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Listen to your body and 
start to amp up the breath.

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Then release the fingertips.

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Take a second 
here before you roll up

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to shift all the 
way onto the toes.

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Lift your heels.

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Just feel what that's like to
press into the ball joint of the

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big toe mound, the ball
joint of the pinky toe mounds.

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Good, then send the weight back.

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You don't have to 
lift the toes necessarily,

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but send your 
weight into your heels.

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If lifting the 
toes helps, you can.

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Into the heels, into the heels

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should kind of 
feel it in your glutes.

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Feel that connection 
from ankle to knee to hip.

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Good, and now all four
corners of the feet ground down,

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tuck the chin, bend your 
knees and slowly roll it up.

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Take your time.

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Then as you rise up, 
keep that awareness

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spreading through all
four corners of the feet.

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And then from there, start to
draw energy up from the earth.

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Drawing all the way 
up through the legs,

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up past the hips, all the 
way up through the spine,

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and just let your body respond
to that loving awareness that

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you're drawing 
up from the earth.

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Just roll with me, okay?

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So we're drawing energy up from
the arches of the feet really.

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And then we're 
letting the Mountain Pose

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kind of come from the awareness.

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So rather than doing the 
pose and then trying to find

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awareness within the pose,
we're actually, right,

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kind of starting from the
ground up and then letting the

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pose kind of come 
out of the awareness.

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I hope that makes sense.

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If not, it's okay, we're 
gonna have a great practice.

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You're about to 
get flowing anyway,

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but if you can play with that,
please give it a go.

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And that should lead you into a

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Mountain Pose 
that feels really good.

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Right? You've heard me say it
before in other practices like

00:14:47.120 --> 00:14:49.088
find your best and most 
beautiful Mountain Pose.

00:14:49.088 --> 00:14:51.090
Well, what does that mean?

00:14:52.058 --> 00:14:55.313
"Where is it coming from?"
maybe is a good question to ask.

00:14:56.996 --> 00:14:59.931
Return to the 
sound of your breath.

00:14:59.931 --> 00:15:01.667
And then everyone,
wherever you are,

00:15:01.667 --> 00:15:05.571
kind of embodying this 
standing Mountain Pose.

00:15:06.748 --> 00:15:09.742
So you can grow a little 
taller through your spine.

00:15:09.742 --> 00:15:12.553
Draw your shoulder 
blades closer together.

00:15:14.647 --> 00:15:17.083
And, you know, I'm 
gonna say it, right?

00:15:17.083 --> 00:15:20.802
Lift your heart, kiss the sky.

00:15:22.655 --> 00:15:25.258
And then as you try to lift your
chest all the way up a little

00:15:25.258 --> 00:15:29.228
more notice if that creates
an adjustment in the low back.

00:15:33.263 --> 00:15:35.584
And then take one 
more deep breath in here.

00:15:37.436 --> 00:15:38.471
And on your exhale,

00:15:38.471 --> 00:15:41.382
go ahead and relax the
shoulders down, down, down.

00:15:43.409 --> 00:15:44.343
Awesome.

00:15:44.343 --> 00:15:46.445
On your next inhale, 
let's reach it all the way up.

00:15:46.445 --> 00:15:48.047
Big breath, big stretch.

00:15:48.047 --> 00:15:49.982
No need to rush here,
move mindfully.

00:15:49.982 --> 00:15:51.417
Exhale, wiggle the fingertips.

00:15:51.417 --> 00:15:53.753
Rain it all the way down 
back to your Forward Fold.

00:15:54.735 --> 00:15:56.807
Benji-tito.

00:15:56.807 --> 00:16:00.226
Inhale, halfway lift,
your version.

00:16:00.226 --> 00:16:03.930
Crown reaches forward,
tailbone reaches back.

00:16:03.930 --> 00:16:05.731
And then exhale,
soften and fold.

00:16:05.731 --> 00:16:07.066
We're starting 
nice and slow here.

00:16:07.066 --> 00:16:08.935
It's gonna pick up 
so just hang with me.

00:16:08.935 --> 00:16:11.404
Here we go.
Bend the knees, plant the palms.

00:16:11.404 --> 00:16:13.806
Step one foot back,
then the other.

00:16:13.806 --> 00:16:16.142
Back to that Plank Pose 
or you can lower the knees,

00:16:16.142 --> 00:16:19.812
come to Tabletop and then
walk 'em back for Half Plank.

00:16:19.812 --> 00:16:21.581
Alright?

00:16:21.581 --> 00:16:23.149
Shoulders are 
over the wrists here.

00:16:23.149 --> 00:16:25.318
Fingertips are spread wide.

00:16:25.318 --> 00:16:26.986
We're gonna rock 
forward on their toes.

00:16:26.986 --> 00:16:28.120
Inhale, look forward.

00:16:28.120 --> 00:16:29.655
Exhale, squeeze the elbows in.

00:16:29.655 --> 00:16:31.290
Slow and with control,
best you can,

00:16:31.290 --> 00:16:32.992
all the way down.
Belly to the earth.

00:16:32.992 --> 00:16:35.027
Belly flops welcome.

00:16:35.027 --> 00:16:37.363
You can build that strength,
nice and easy.

00:16:37.363 --> 00:16:40.867
Squeeze the elbows in.
Inhale for Cobra, rise up.

00:16:40.867 --> 00:16:43.936
Keep the jaw soft, 
skin of the forehead soft.

00:16:43.936 --> 00:16:47.607
And then exhale, we crest 
and fall with the breath,

00:16:47.607 --> 00:16:49.342
forehead kisses the earth.

00:16:49.342 --> 00:16:51.677
Good, curl the 
toes under, inhale in.

00:16:51.677 --> 00:16:54.881
Exhale to Plank or Half Plank.

00:16:54.881 --> 00:16:56.949
Inhale in again.

00:16:56.949 --> 00:17:00.987
Exhale, hips up high and back,
Downward Facing Dog, awesome.

00:17:00.987 --> 00:17:03.990
Bend the knees.
Inhale to look forward.

00:17:03.990 --> 00:17:06.125
Exhale, ragdoll.

00:17:06.125 --> 00:17:08.094
You can either do
baby steps or step, step.

00:17:08.094 --> 00:17:09.829
You can even hop.

00:17:09.829 --> 00:17:11.631
Forward Fold at 
the top of the mat.

00:17:11.631 --> 00:17:13.065
Nice work.

00:17:13.065 --> 00:17:15.801
Alright, here we go, 
big inhale, halfway lift.

00:17:15.801 --> 00:17:19.141
Crown forward, tail back,
slight bend in the knees here.

00:17:19.141 --> 00:17:21.807
Squeeze the elbows 
into the side body.

00:17:21.807 --> 00:17:26.145
And then on your exhale, 
soften and fold back down.

00:17:26.145 --> 00:17:28.214
Root to rise here, 
inhale, reach for the sky,

00:17:28.214 --> 00:17:30.383
ground through all 
four corners of the feet.

00:17:30.383 --> 00:17:32.418
Draw that loving awareness,
that energy,

00:17:32.418 --> 00:17:35.955
up from the earth all the 
way now to the fingertips,

00:17:35.955 --> 00:17:37.960
lift your sternum high.

00:17:37.960 --> 00:17:40.960
And then exhale, send it all the
way back down, Forward Fold.

00:17:40.960 --> 00:17:42.361
Rain it down.

00:17:42.361 --> 00:17:43.729
Inhale, halfway lift.

00:17:43.729 --> 00:17:45.598
Moving with your breath.

00:17:45.598 --> 00:17:47.146
Exhale to fold.

00:17:48.167 --> 00:17:50.102
Bend the knees, 
plant the palms,

00:17:50.102 --> 00:17:52.471
inhale, step it back.

00:17:52.471 --> 00:17:53.940
Exhale, stay here.

00:17:53.940 --> 00:17:57.577
Find strong Plank or Half Plank.

00:17:57.577 --> 00:17:59.178
Good, inhale to look forward.

00:17:59.178 --> 00:18:00.446
Squeeze the elbows in.

00:18:00.446 --> 00:18:02.709
Exhale to lower all 
the way to the belly.

00:18:03.849 --> 00:18:06.018
Inhale, press into 
the tops of the feet.

00:18:06.018 --> 00:18:09.153
Rise up, Cobra, Bhujangasana.

00:18:09.153 --> 00:18:11.223
And exhale to release.

00:18:11.223 --> 00:18:12.959
Good. Curl the toes under.

00:18:12.959 --> 00:18:15.194
Inhale in here.

00:18:15.194 --> 00:18:18.464
Exhale to Plank, Half Plank.

00:18:18.464 --> 00:18:20.766
Good, inhale in again.

00:18:20.766 --> 00:18:22.001
Big full breath.

00:18:22.001 --> 00:18:24.937
And then exhale to 
Downward Facing Dog.

00:18:24.937 --> 00:18:26.706
Nice work, big inhale in here.

00:18:28.118 --> 00:18:30.021
And empty it out.

00:18:30.977 --> 00:18:33.412
Bend the knees, 
inhale, look forward.

00:18:33.412 --> 00:18:34.981
Exhale to make 
your way to the top.

00:18:34.981 --> 00:18:36.716
Feet together now perhaps.

00:18:36.716 --> 00:18:39.885
You can stay hip width 
apart or feet together.

00:18:39.885 --> 00:18:41.687
Big inhale to lift halfway.

00:18:41.687 --> 00:18:44.890
Try to think of creating like a
figure seven shape in the body.

00:18:44.890 --> 00:18:46.859
Just the sensation, 
like use it as an image.

00:18:46.859 --> 00:18:49.261
Don't worry about 
how it actually looks.

00:18:49.261 --> 00:18:51.276
Good, and then use 
your exhale to fold.

00:18:52.365 --> 00:18:53.232
Root to rise here.

00:18:53.232 --> 00:18:55.368
Ground down, 
inhale, rise up strong,

00:18:55.368 --> 00:18:57.203
big breath, big stretch.

00:18:57.203 --> 00:18:59.605
And right back down you go,
exhale, Forward Fold.

00:19:01.275 --> 00:19:03.007
Inhale, halfway lift.

00:19:04.343 --> 00:19:06.126
Exhale, soften and bow.

00:19:07.297 --> 00:19:10.683
Inhale to Plank.
Step it back or Half Plank.

00:19:10.683 --> 00:19:12.018
Exhale to stay here.

00:19:12.018 --> 00:19:16.555
Hollow front body, strong
abdominal wall, strong core.

00:19:16.555 --> 00:19:18.347
Good, inhale shift forward.

00:19:18.347 --> 00:19:20.159
Hug the elbows in.

00:19:20.159 --> 00:19:22.361
Exhale, slowly lower 
all the way to the belly.

00:19:24.180 --> 00:19:27.515
Inhale for Cobra, rise up,
move with your breath.

00:19:27.515 --> 00:19:29.135
Get the hair 
out of my mouth.

00:19:29.135 --> 00:19:31.971
And then exhale to 
soften and fold back down,

00:19:31.971 --> 00:19:33.739
forehead kisses the mat.

00:19:33.739 --> 00:19:35.840
Good, inhale 
curl the toes under.

00:19:36.609 --> 00:19:40.613
Exhale, strong core as you
press up to Plank or Half Plank.

00:19:40.613 --> 00:19:43.372
Inhale in here.
Long, beautiful neck.

00:19:43.372 --> 00:19:46.786
Exhale, Downward Facing Dog,
hips up high and back.

00:19:46.786 --> 00:19:48.821
Claw through the fingertips.

00:19:48.821 --> 00:19:50.656
Inhale lots of love in here.

00:19:51.859 --> 00:19:54.238
And exhale lots of let out.

00:19:55.594 --> 00:19:56.529
Good, bend the knees,

00:19:56.529 --> 00:19:58.731
carve a line with 
the nose to look forward.

00:19:58.731 --> 00:20:00.733
So when I say "carve a line with
the nose" I'm just trying to get

00:20:00.733 --> 00:20:02.848
you to integrate the neck,
not crunch it.

00:20:02.848 --> 00:20:05.757
And then use an exhale to make
your way to the top, have fun.

00:20:06.639 --> 00:20:08.843
Good, from here inhale,
halfway lift.

00:20:09.942 --> 00:20:11.644
Exhale to soften and fold.

00:20:12.608 --> 00:20:13.946
Inhale, root to rise.

00:20:13.946 --> 00:20:16.248
Reach, reach, reach for the sky.

00:20:16.248 --> 00:20:20.486
And this time exhale, palms come
together and slowly float right

00:20:20.486 --> 00:20:22.588
back down to your heart center.

00:20:22.588 --> 00:20:25.357
Try to capture a little bit of
that prana, that energy here.

00:20:25.357 --> 00:20:28.260
Control your breath.
Try not to fidget.

00:20:28.260 --> 00:20:31.764
Breathing slow and steady.

00:20:33.660 --> 00:20:36.390
Just kind of feeling yourself.
Notice how you feel.

00:20:39.638 --> 00:20:40.873
Alright, bend the knees.

00:20:40.873 --> 00:20:42.441
Fingertips are 
gonna go down to come up.

00:20:42.441 --> 00:20:45.177
Here we go, big inhale 
to reach for the sky.

00:20:45.177 --> 00:20:47.258
Exhale, rain it down,
Forward Fold.

00:20:48.414 --> 00:20:51.117
Inhale, halfway lift, long neck.

00:20:51.117 --> 00:20:53.719
Exhale to soften and fold.

00:20:53.719 --> 00:20:55.855
Inhale for Plank Pose.

00:20:55.855 --> 00:20:58.858
Listen carefully.
Exhale for Downward Facing Dog.

00:20:58.858 --> 00:21:02.027
Make sure that your 
hands are nice and wide here.

00:21:02.027 --> 00:21:03.178
Beautiful.

00:21:03.178 --> 00:21:05.197
Anchor through the left heel.

00:21:05.197 --> 00:21:07.790
On your next inhale, 
lift your right leg up high.

00:21:09.001 --> 00:21:11.103
On an exhale, shift forward.

00:21:11.103 --> 00:21:13.806
Try to bring your 
knee to kiss your nose.

00:21:13.806 --> 00:21:16.298
Doesn't even have to come close.
Just give it that intention.

00:21:16.298 --> 00:21:19.111
Think Cat Pose in the spine.

00:21:19.111 --> 00:21:20.779
Good, inhale, kick it up.

00:21:20.779 --> 00:21:22.448
Three-Legged Dog.
Here we go.

00:21:22.448 --> 00:21:24.884
Right knee to right elbow.
Upper body's in Plank here.

00:21:24.884 --> 00:21:27.186
Shift forward, 
gaze is straight down.

00:21:27.186 --> 00:21:29.655
Good, inhale, kick it up,
Three-Legged Dog.

00:21:29.655 --> 00:21:32.057
We're crossin' it over 
right knee to left elbow.

00:21:32.057 --> 00:21:33.775
Kiss the left elbow.

00:21:34.860 --> 00:21:37.530
Good, inhale.
Rise up, Three-Legged Dog.

00:21:37.530 --> 00:21:40.633
And this time exhale, right
foot all the way to the front.

00:21:40.633 --> 00:21:41.967
If it doesn't get 
there in one step,

00:21:41.967 --> 00:21:43.679
no big deal, 
just use your right hand

00:21:43.679 --> 00:21:45.747
to slowly guide it on up there.

00:21:46.705 --> 00:21:48.440
Excellent.
So you have a choice here to

00:21:48.440 --> 00:21:50.409
lower the back knee 
or keep it lifted.

00:21:50.409 --> 00:21:53.245
Just depends on how you're
feeling today in your body or

00:21:53.245 --> 00:21:55.581
in your level of energy.

00:21:55.581 --> 00:21:58.617
Both variations, I invite you to
squeeze in your thighs together,

00:21:58.617 --> 00:22:01.053
lift up from the pelvic floor,
and then when you're ready,

00:22:01.053 --> 00:22:04.390
from there, again, either
back knee lowered or lifted,

00:22:04.390 --> 00:22:06.458
we'll reach the
fingertips forward, up and back.

00:22:06.458 --> 00:22:09.261
Come into either a Crescent
Lunge with the knee on the

00:22:09.261 --> 00:22:12.204
ground or high lunge here.

00:22:13.398 --> 00:22:16.635
Both variations,
pull the right hip crease back.

00:22:16.635 --> 00:22:18.771
Lift your heart to the sky.

00:22:18.771 --> 00:22:20.349
Kiss the sky.

00:22:21.478 --> 00:22:23.708
Everyone go full 
beach ball here today

00:22:23.708 --> 00:22:25.721
so take up some 
space with the hands.

00:22:25.721 --> 00:22:27.623
Imagine you're 
holding a big beach ball.

00:22:28.833 --> 00:22:31.654
If you're back knee's lifted,
take a second to bend it.

00:22:31.654 --> 00:22:33.773
Get your center 
really underneath you

00:22:33.773 --> 00:22:35.476
and then grow it from here.

00:22:35.476 --> 00:22:38.363
Everyone take a big inhale in.

00:22:38.363 --> 00:22:41.352
Use an exhale to 
relax the shoulders down.

00:22:42.238 --> 00:22:44.014
Sink a little more 
into that front knee,

00:22:44.014 --> 00:22:46.740
front knee over front 
ankle as you breathe in.

00:22:46.740 --> 00:22:49.713
And use an exhale to 
relax the shoulders down.

00:22:49.713 --> 00:22:51.726
Great, inhale in.

00:22:51.726 --> 00:22:54.207
Exhale to rain it 
all the way back down.

00:22:54.207 --> 00:22:55.626
Hands kiss the earth.

00:22:55.626 --> 00:22:58.293
We step the 
right foot back, Plank Pose.

00:22:58.293 --> 00:23:01.338
Shift it forward, belly to Cobra
or maybe now Chaturanga to

00:23:01.338 --> 00:23:04.122
Upward Facing Dog.
Move with your breath.

00:23:04.122 --> 00:23:06.002
Meet me in Downward Facing Dog.

00:23:06.002 --> 00:23:08.770
You're doing great.
Hips up high and back.

00:23:14.241 --> 00:23:16.215
Take a breath here to reset.

00:23:20.208 --> 00:23:22.377
Good, anchor 
through the right heel.

00:23:22.377 --> 00:23:23.347
Let's move together.

00:23:23.347 --> 00:23:25.905
Inhale, sliding 
the left leg up high.

00:23:26.872 --> 00:23:29.029
Exhale, knee to nose.

00:23:29.029 --> 00:23:30.327
Try to get them to kiss.

00:23:30.327 --> 00:23:32.030
Even if they don't, try.

00:23:32.030 --> 00:23:33.454
Shift it forward.

00:23:33.454 --> 00:23:35.167
Good, inhale, anchor 
through the right heel.

00:23:35.167 --> 00:23:37.710
Kick the left leg up high,
Three-Legged Dog.

00:23:37.710 --> 00:23:41.397
Exhale, left knee 
kisses left elbow.

00:23:43.683 --> 00:23:45.124
Good, inhale, kick it up high.

00:23:45.124 --> 00:23:47.693
Claw through the fingertips,
take pressure out of the wrists.

00:23:47.693 --> 00:23:49.295
Cross it over here.

00:23:49.295 --> 00:23:52.917
Final kiss.
Left knee to right elbow.

00:23:54.566 --> 00:23:56.635
Good, inhale, kick it up.

00:23:56.635 --> 00:23:57.693
Woo! Welcome that heat.

00:23:57.693 --> 00:23:59.838
Beautiful, now we're gonna 
step it all the way through

00:23:59.838 --> 00:24:01.173
as you breathe out.

00:24:01.173 --> 00:24:03.275
Feel free to 
guide the left foot up.

00:24:03.275 --> 00:24:05.944
Back knee can be 
lowered or lifted.

00:24:05.944 --> 00:24:07.589
Pull the left hip crease back.

00:24:07.589 --> 00:24:09.214
From the ground up,
root to rise,

00:24:09.214 --> 00:24:11.850
here we go, lifting the 
fingertips all the way up.

00:24:12.716 --> 00:24:13.952
If this is too much for you,

00:24:13.952 --> 00:24:15.287
you can bring the 
hands on the waistline.

00:24:15.287 --> 00:24:19.725
This is a great way to work just
kind of build that foundation so

00:24:19.725 --> 00:24:24.694
you feel stable, 
strong, like you are.

00:24:26.598 --> 00:24:28.701
Breathing deep.
Give yourself lots of space.

00:24:28.701 --> 00:24:31.437
If you're holding that big
beach ball up and overhead,

00:24:31.437 --> 00:24:34.406
really go for it.
Go full beach ball.

00:24:34.406 --> 00:24:35.708
If the back knee's lifted,

00:24:35.708 --> 00:24:38.277
bend it to get your 
center underneath you.

00:24:39.587 --> 00:24:40.946
Find that lift 
through the front body,

00:24:40.946 --> 00:24:42.762
that grounding 
through the back body.

00:24:44.049 --> 00:24:45.250
Then hang with me here, guys.

00:24:45.250 --> 00:24:47.705
Don't give up.
Inhale in, you got it.

00:24:47.705 --> 00:24:49.613
Exhale, relax your shoulders.

00:24:50.689 --> 00:24:52.291
Heart reaches for the sky.

00:24:52.291 --> 00:24:53.559
Inhale in.

00:24:54.326 --> 00:24:56.228
Exhale, relax your shoulders.

00:24:56.228 --> 00:24:59.031
Maybe reinforce the bend in that
front knee for this last breath.

00:24:59.031 --> 00:25:01.029
You got it.
Inhale in.

00:25:02.062 --> 00:25:03.902
Exhale, relax the shoulders.

00:25:05.226 --> 00:25:07.005
Good, inhale, reach high.

00:25:07.005 --> 00:25:09.108
Exhale, float it down low.

00:25:09.108 --> 00:25:12.244
Plant the palms, step 
it back and take a vinyasa.

00:25:12.244 --> 00:25:14.480
This can go straight 
to Down Dog if you like.

00:25:14.480 --> 00:25:17.616
You can move 
through Cobra or Up Dog.

00:25:17.616 --> 00:25:21.019
We're gonna meet in 
Downward Facing Dog.

00:25:21.019 --> 00:25:24.773
All together now, joining Benji

00:25:24.773 --> 00:25:27.025
in his most beloved pose.

00:25:28.676 --> 00:25:30.429
Inhale in.

00:25:30.429 --> 00:25:32.898
Exhale, empty it out.

00:25:32.898 --> 00:25:35.467
Good, bend the knees.
Inhale to look forward.

00:25:35.467 --> 00:25:38.103
Exhale to make 
your way to the top.

00:25:38.103 --> 00:25:40.672
Inhale lifts you halfway.
You're doin' great.

00:25:40.672 --> 00:25:42.741
Exhale to soften and fold.
Check it out.

00:25:42.741 --> 00:25:45.411
Bend the knees generously,
tuck the chin,

00:25:45.411 --> 00:25:47.646
roll it up from here.

00:25:47.646 --> 00:25:50.017
Roll it up.
Stacking up through the spine.

00:25:53.952 --> 00:25:57.034
Great, bring the feet together,
really together.

00:25:58.524 --> 00:26:00.565
Zip up through the leggies.

00:26:01.609 --> 00:26:04.472
I just said "leggies", whatever.
Zip up through the legs.

00:26:07.906 --> 00:26:09.968
And then when you're ready,
reach the fingertips around,

00:26:09.968 --> 00:26:12.070
interlace behind the tail.

00:26:12.070 --> 00:26:13.983
Draw the 
shoulder blades together.

00:26:15.474 --> 00:26:17.276
And you might 
feel super tight here.

00:26:17.276 --> 00:26:20.346
If you came to 
the mat feeling a little

00:26:20.346 --> 00:26:24.085
vulnerable today,
you're not alone.

00:26:24.085 --> 00:26:25.184
Just notice how it feels, right?

00:26:25.184 --> 00:26:26.552
We kind of blast 
through these poses.

00:26:26.552 --> 00:26:28.666
Like stretch this, stretch that.

00:26:28.666 --> 00:26:31.290
Well, let's just take a second
and notice how it feels as you

00:26:31.290 --> 00:26:33.345
start to open up 
through your heart here.

00:26:34.443 --> 00:26:37.996
If the shoulders and the chest
and the forearms are all really

00:26:37.996 --> 00:26:40.732
tight, which they might be, you
might just keep the wrist nice

00:26:40.732 --> 00:26:42.241
and square here.

00:26:43.502 --> 00:26:46.665
Otherwise, in time, we will work
to bring the palms together.

00:26:49.767 --> 00:26:51.243
So we have a nice, 
strong base here,

00:26:51.243 --> 00:26:53.245
we're breathing deep.

00:26:54.580 --> 00:26:55.347
Inhale in.

00:26:55.347 --> 00:26:58.116
Listen carefully, ground her
all four corners of the feet,

00:26:58.116 --> 00:27:00.548
especially those 
heels here to start.

00:27:00.548 --> 00:27:02.454
We're gonna bend the knees,
send the hips back,

00:27:02.454 --> 00:27:03.687
so pull back 
through the hip crease,

00:27:03.687 --> 00:27:05.507
so you're gonna find a hinge.

00:27:05.507 --> 00:27:08.660
So we hinge forward 
and we look down.

00:27:08.660 --> 00:27:12.731
And it's as if we're 
looking into a pond here.

00:27:12.731 --> 00:27:14.199
Hug the low ribs in just a bit

00:27:14.199 --> 00:27:15.868
so they might 
tend to splay out here.

00:27:15.868 --> 00:27:17.569
You can peek at me.
I'm exaggerating.

00:27:17.569 --> 00:27:21.173
You're gonna hug them in
here to support the low back.

00:27:21.173 --> 00:27:22.174
Great, then check it out.

00:27:22.174 --> 00:27:24.510
Inhale in, exhale, break free.

00:27:24.510 --> 00:27:26.334
Fingertips release.

00:27:26.334 --> 00:27:27.946
And we come to airplane arms.

00:27:27.946 --> 00:27:30.015
Your arms might 
already be tired here.

00:27:30.015 --> 00:27:32.384
That's all good, baby.
We're building strength.

00:27:32.384 --> 00:27:34.753
Building strength,
building tone.

00:27:34.753 --> 00:27:37.389
Here we go. Inhale in, 
navel draws in and up.

00:27:37.389 --> 00:27:39.892
Exhale, you're gonna shift
forward on your toes and lift

00:27:39.892 --> 00:27:43.862
the heels just onto the 
ball joint of the big toe,

00:27:43.862 --> 00:27:46.365
ball joint of the pinky toe.

00:27:46.365 --> 00:27:48.033
Okay, and you're 
like a little hummingbird,

00:27:48.033 --> 00:27:50.524
like going for 
a little kiss, little sip.

00:27:50.524 --> 00:27:51.696
You're a drinking bird.

00:27:51.696 --> 00:27:54.273
If you want a little more fire, 
start to bend those knees,

00:27:54.273 --> 00:27:56.341
send the hips 
back a little more.

00:27:56.341 --> 00:27:57.543
Little more fire.

00:27:57.543 --> 00:27:59.945
Lift those heels even more.

00:27:59.945 --> 00:28:01.647
Everyone to reach 
the fingertips back.

00:28:01.647 --> 00:28:05.083
Keep those nice, that nice
extension through the crown and

00:28:05.083 --> 00:28:07.452
the tail just from all 
those little halfway lifts.

00:28:07.452 --> 00:28:10.026
Find that nice, 
long beautiful neck here.

00:28:11.323 --> 00:28:13.425
And then just listen to the
sound of your breath for a

00:28:13.425 --> 00:28:16.335
couple moments here.
If you fall, don't worry.

00:28:16.335 --> 00:28:18.096
Just come right back to it.

00:28:28.106 --> 00:28:29.671
Wherever you are

00:28:30.739 --> 00:28:32.844
take one more cycle 
of breath and really own it,

00:28:32.844 --> 00:28:33.999
just wherever you are.

00:28:33.999 --> 00:28:35.893
Whether the heels 
are lifted or not.

00:28:37.359 --> 00:28:40.285
Yes, and then slowly let 
the heels kiss the earth.

00:28:40.285 --> 00:28:41.954
Fingertips go down to come up.

00:28:41.954 --> 00:28:43.622
Inhale, reach for the sky.

00:28:43.622 --> 00:28:45.700
Big breath, big stretch.

00:28:45.700 --> 00:28:49.294
And then exhale, Forward Fold.
Just wash it all away, all down.

00:28:50.623 --> 00:28:53.365
Good, inhale, halfway lift.

00:28:53.365 --> 00:28:57.269
And from here we're come into 
a low squat so lift your heels.

00:28:58.627 --> 00:28:59.705
Bend the knees generously.

00:28:59.705 --> 00:29:02.040
Hands are on the earth for
support and we're just gonna

00:29:02.040 --> 00:29:06.144
slowly come from here,
hi, Benji, into a nice seat.

00:29:06.144 --> 00:29:08.511
So use your hands to guide you

00:29:08.511 --> 00:29:11.650
all the way back on to the bum.

00:29:11.650 --> 00:29:14.653
We're gonna center 
ourselves on the mat.

00:29:14.653 --> 00:29:19.392
Are you ready, 
Benji, for the final

00:29:19.392 --> 00:29:22.327
beat of this practice which 
I'm calling the kiss of death?

00:29:22.327 --> 00:29:24.085
Just kidding. (laughs)

00:29:24.085 --> 00:29:27.265
So all jokes aside, 
a little bit of core work,

00:29:27.265 --> 00:29:29.726
but see if you 
can kind of go at it

00:29:29.726 --> 00:29:31.714
with a little bit 
of a playful attitude.

00:29:31.714 --> 00:29:34.674
And the loving

00:29:34.674 --> 00:29:37.109
little invitation is 
to keep that heart kind of

00:29:37.109 --> 00:29:38.543
kissing up towards 
the sky this whole time.

00:29:38.543 --> 00:29:39.978
Ready?
Let's see what happens.

00:29:39.978 --> 00:29:42.020
So bring the hands of 
the backs of the thighs,

00:29:42.020 --> 00:29:45.183
loop the shoulders and right
away establish this lift up

00:29:45.183 --> 00:29:46.952
through the chest.

00:29:46.952 --> 00:29:48.920
So we're not just lifting 
right up through the chest.

00:29:48.920 --> 00:29:51.390
For every time we 
find a lift and expansion,

00:29:51.390 --> 00:29:52.724
we want to anchor 
that with something.

00:29:52.724 --> 00:29:54.954
So find places 
where you can ground.

00:29:54.954 --> 00:29:56.964
Shoulder blades, elbows.

00:29:58.130 --> 00:30:00.966
Cool, and then you can actually
stay here with the big toes on

00:30:00.966 --> 00:30:02.634
the ground or even the heels.

00:30:02.634 --> 00:30:04.069
So toes or heels on the ground.

00:30:04.069 --> 00:30:07.072
Just a little bit of the foot
connecting to the earth as you

00:30:07.072 --> 00:30:08.674
start to wake up the core again.

00:30:08.674 --> 00:30:11.076
Perhaps you haven't 
been here in a while,

00:30:11.076 --> 00:30:13.948
so, all good, right?

00:30:13.948 --> 00:30:16.014
Be where you are now.

00:30:16.014 --> 00:30:17.132
Ready, Benji?

00:30:17.132 --> 00:30:19.618
There's also an 
option to lift the toes.

00:30:19.618 --> 00:30:22.571
Maybe bring the shins parallel
to the sky or the ceiling.

00:30:24.122 --> 00:30:25.807
Keep the chest lifted,
keep breathing.

00:30:25.807 --> 00:30:27.693
If you're already starting to
sweat and shake here,

00:30:27.693 --> 00:30:28.811
it's all good.

00:30:30.001 --> 00:30:32.651
And then there's an option
to reach the fingertips out.

00:30:33.532 --> 00:30:35.767
So we're here in kind 
of a modified Boat Pose.

00:30:35.767 --> 00:30:36.435
Look at you!

00:30:36.435 --> 00:30:38.103
Wherever you are 
you're in a modified Boat.

00:30:38.103 --> 00:30:39.905
Think of lifting 
the chest a little more,

00:30:39.905 --> 00:30:41.622
keeping the belly nice and long.

00:30:42.741 --> 00:30:44.643
Alright, wherever you are,
you're gonna take a deep breath

00:30:44.643 --> 00:30:46.678
in here, listen carefully.

00:30:46.678 --> 00:30:49.247
And on an exhale, we're
gonna go low Boat, low Boat.

00:30:49.247 --> 00:30:51.136
You got it. 
Stay focused. Here we go.

00:30:51.136 --> 00:30:52.250
Inhale, rise up.

00:30:52.250 --> 00:30:55.654
You can catch, in fact, 
I encourage you to catch

00:30:55.654 --> 00:30:58.197
your wrist or your hands 
behind your thighs.

00:30:58.197 --> 00:31:00.983
And then here we go, Low Boat.

00:31:02.398 --> 00:31:03.819
Inhale, lift up.

00:31:05.336 --> 00:31:06.814
Exhale, low Boat.

00:31:08.133 --> 00:31:10.902
Inhale, lift up.
You got it. Lift the chest.

00:31:10.902 --> 00:31:12.337
Exhale, low Boat.

00:31:13.736 --> 00:31:15.236
Inhale, lift up.

00:31:16.866 --> 00:31:18.283
Exhale, lower.

00:31:19.778 --> 00:31:20.579
Inhale to lift.

00:31:20.579 --> 00:31:23.582
Keep the chest lifting,
lifting, lifting the whole time.

00:31:23.582 --> 00:31:25.751
Exhale to lower.

00:31:25.751 --> 00:31:28.186
Inhale to lift, 
you're doing great.

00:31:28.186 --> 00:31:29.417
Exhale to lower.

00:31:30.468 --> 00:31:31.690
Inhale to lift.

00:31:32.950 --> 00:31:34.359
Exhale to lower.

00:31:34.359 --> 00:31:36.011
One more time, inhale to lift.

00:31:36.995 --> 00:31:39.131
Exhale to lower.
Keep the chest lifted.

00:31:39.131 --> 00:31:40.565
Inhale to lift.

00:31:40.565 --> 00:31:42.033
Bring the hands 
behind the thighs,

00:31:42.033 --> 00:31:43.435
lower the feet to the ground and

00:31:43.435 --> 00:31:46.004
melt your forehead 
down towards your knees.

00:31:46.004 --> 00:31:47.429
My favorite yoga pose.

00:31:47.429 --> 00:31:50.098
Just take a 
total chill pill here.

00:31:50.098 --> 00:31:52.477
You can wrap the arms around the
front of the shins if you like.

00:31:52.477 --> 00:31:54.232
Just let the 
weight of the head go.

00:31:56.699 --> 00:31:58.617
I'm serious, I love this shape.

00:31:58.617 --> 00:32:01.319
Just bowing inward.

00:32:01.319 --> 00:32:04.000
Getting that release in
the back body, the spine.

00:32:05.390 --> 00:32:07.268
Listening to the 
sound of your breath.

00:32:11.191 --> 00:32:13.231
Alright, one more round,
here we go. Lift up high.

00:32:13.231 --> 00:32:14.847
You got this.
Yes, you can. Here we go.

00:32:14.847 --> 00:32:18.036
Even if you modify, how can we
get good at kind of modifying,

00:32:18.036 --> 00:32:21.273
making things our own, 
checking in with our core?

00:32:21.273 --> 00:32:25.143
Nice, loving (chuckles) kiss.

00:32:25.143 --> 00:32:26.478
Not a kiss of death.

00:32:26.478 --> 00:32:28.867
Forget I said that.
Okay, here we go.

00:32:28.867 --> 00:32:30.849
Lift the shins.
Find your version, rather.

00:32:33.641 --> 00:32:35.687
And then when 
you're ready, inhale in.

00:32:35.687 --> 00:32:37.688
Exhale, lower.

00:32:37.688 --> 00:32:39.699
Inhale to lift.

00:32:39.699 --> 00:32:41.213
Exhale to lower.

00:32:42.118 --> 00:32:44.903
Contracting through the abs,
inhale, lift.

00:32:44.903 --> 00:32:47.136
Exhale, lower with control.

00:32:47.136 --> 00:32:49.310
Inhale, lift.

00:32:49.310 --> 00:32:50.620
Exhale, lower.
Listen carefully.

00:32:50.620 --> 00:32:52.219
Inhale, lift.

00:32:52.219 --> 00:32:57.409
Exhale, shift to 
your left glute and lower.

00:32:57.409 --> 00:32:59.611
Inhale, lift back to center.

00:32:59.611 --> 00:33:01.079
Shift to your 
right glute and lower,

00:33:01.079 --> 00:33:02.625
nice and easy.

00:33:03.550 --> 00:33:05.640
Inhale to center.

00:33:05.640 --> 00:33:07.619
Shift to the left, lower.

00:33:08.567 --> 00:33:10.283
Inhale to center.

00:33:10.283 --> 00:33:11.863
Shift to the right, lower.

00:33:13.358 --> 00:33:14.793
Inhale to center.

00:33:14.793 --> 00:33:16.394
One more time 
on each side, we got this.

00:33:16.394 --> 00:33:17.841
To the left.

00:33:18.663 --> 00:33:19.922
Inhale to center.

00:33:19.922 --> 00:33:21.180
Last time.

00:33:21.180 --> 00:33:23.682
Exhale to the right.

00:33:23.682 --> 00:33:24.940
Inhale to center.

00:33:24.940 --> 00:33:26.555
Bring your hands to 
the backs of the thighs.

00:33:26.555 --> 00:33:28.940
Maybe straighten the legs all
the way up, point the toes.

00:33:28.940 --> 00:33:30.008
Inhale in.

00:33:30.008 --> 00:33:31.843
Exhale, maybe reach 
the fingertips forward

00:33:31.843 --> 00:33:33.956
for three, two, one.

00:33:33.956 --> 00:33:36.248
Amazing!

00:33:36.248 --> 00:33:39.451
Cross the ankles, bring the
hands of the tops of the thighs.

00:33:39.451 --> 00:33:43.121
Smooth your 
heart forward, inhale.

00:33:43.121 --> 00:33:46.314
And then exhale, chin to
chest, round through the spine.

00:33:47.592 --> 00:33:49.728
Good, extend the legs out long.

00:33:49.728 --> 00:33:50.935
Point the toes.

00:33:50.935 --> 00:33:53.598
Find that steeple grip here.

00:33:53.598 --> 00:33:55.733
Index finger pointing forward.

00:33:55.733 --> 00:33:58.236
And then nice and easy,
lift your chin,

00:33:58.236 --> 00:33:59.504
send your gaze out.

00:33:59.504 --> 00:34:03.341
Strong almost fierce 
like focus as you slowly,

00:34:03.341 --> 00:34:04.542
slowly roll it down.

00:34:04.542 --> 00:34:06.411
Take your time.
If the legs fly up, who cares?

00:34:06.411 --> 00:34:07.515
Just see what happens.

00:34:07.515 --> 00:34:11.283
Remember, this is time for
you to experiment, to explore.

00:34:15.118 --> 00:34:19.190
And eventually this 
spine comes to the earth.

00:34:19.190 --> 00:34:23.261
We can open the ankles, 
the legs as wide as the hips.

00:34:23.261 --> 00:34:26.097
Take a second here to 
rock onto your left ear,

00:34:26.097 --> 00:34:28.035
just the left ear.

00:34:28.035 --> 00:34:29.701
And really reach 
your right fingertips out,

00:34:29.701 --> 00:34:31.369
palms face up 
or palms face down,

00:34:31.369 --> 00:34:32.837
whatever feels good.

00:34:32.837 --> 00:34:34.879
And imagine you're 
receiving just a little kiss on

00:34:34.879 --> 00:34:37.442
the right side of the neck here.

00:34:37.442 --> 00:34:39.365
Relax the weight of 
your shoulders down.

00:34:40.745 --> 00:34:44.118
Good, then rock through center,
roll onto your right ear.

00:34:44.118 --> 00:34:47.335
Send your left fingertips out,
palm face up or palm face down,

00:34:47.335 --> 00:34:49.654
and imagine you're getting a
little bit of a kiss here on the

00:34:49.654 --> 00:34:51.179
left side of the neck.

00:34:54.459 --> 00:34:56.895
Lovely, bring it back to center.

00:34:56.895 --> 00:35:00.217
Navel draws down to support 
your low back as you slowly

00:35:00.217 --> 00:35:01.766
come to the soles 
of your feet and

00:35:01.766 --> 00:35:04.336
then bring your knees 
up towards your chest.

00:35:04.336 --> 00:35:05.804
Wrap your arms 
around your shins,

00:35:05.804 --> 00:35:06.805
give yourself a big hug.

00:35:06.805 --> 00:35:08.766
Should feel really 
yummy in the lower back.

00:35:13.040 --> 00:35:16.514
And then we'll grab the outer
edges of the feet or the inner

00:35:16.514 --> 00:35:20.085
arches or the ankles for 
your version of Happy Baby,

00:35:20.085 --> 00:35:22.916
so you're gonna kick the soles
of the feet up towards the sky.

00:35:23.989 --> 00:35:27.263
We're gonna kind of find this
connection between the hands

00:35:27.263 --> 00:35:29.294
and wherever they're landing.

00:35:29.294 --> 00:35:32.530
So you're really gonna kick your
feet up but ground your hands

00:35:32.530 --> 00:35:33.398
down into the feet.

00:35:33.398 --> 00:35:36.234
So there's this 
little kind of resistance.

00:35:36.234 --> 00:35:39.604
You're creating, almost even,
yeah, a little resistance there.

00:35:40.718 --> 00:35:42.273
And then lengthen your tailbone

00:35:42.273 --> 00:35:44.275
towards the
front edge of the mat.

00:35:46.011 --> 00:35:48.079
So there's some stability
in this posture, right?

00:35:48.079 --> 00:35:51.316
It's not just, 
kind of free for all.

00:35:53.423 --> 00:35:55.388
And then once you 
find that little stability,

00:35:55.388 --> 00:35:57.789
you can find what 
feels good from there.

00:35:57.789 --> 00:36:00.044
So stretching the legs,

00:36:00.044 --> 00:36:03.762
rolling around in the spine.

00:36:03.762 --> 00:36:05.212
The low back.

00:36:06.564 --> 00:36:09.834
Maybe just enjoying a moment
of exquisite stillness here.

00:36:09.834 --> 00:36:11.836
Neck nice and long.

00:36:15.640 --> 00:36:18.079
Yeah, awesome.
Slowly release.

00:36:18.079 --> 00:36:19.944
You're gonna bring the 
feet down to the earth,

00:36:19.944 --> 00:36:21.212
heels in line with the hips.

00:36:21.212 --> 00:36:23.915
Then just windshield 
wiper the knees to the right.

00:36:23.915 --> 00:36:27.252
You're gonna bring your hands to
rest gently on your rib cage and

00:36:27.252 --> 00:36:29.507
then maybe turn 
back onto your left ear.

00:36:30.388 --> 00:36:31.990
Get that smooch on the neck.

00:36:33.954 --> 00:36:35.874
And then come through center.

00:36:37.062 --> 00:36:40.031
Plant the feet, 
knees go to the left.

00:36:40.031 --> 00:36:41.633
We turn onto the right ear.

00:36:43.739 --> 00:36:46.738
Receive that little smooch on
the left side of your neck.

00:36:52.866 --> 00:36:55.297
And then back to center.

00:36:55.297 --> 00:36:59.145
And we'll slowly, slowly extend
the legs out one at a time

00:37:00.112 --> 00:37:02.220
and open the palms 
up towards the sky.

00:37:02.220 --> 00:37:04.723
Arms resting 
gently at your sides.

00:37:04.723 --> 00:37:07.350
Close your eyes, 
take a deep breath in.

00:37:09.494 --> 00:37:12.931
And as you exhale, relax the
weight of your body completely

00:37:12.931 --> 00:37:15.269
and fully into the earth here.

00:37:19.137 --> 00:37:21.506
Relax your tongue in 
the base of your mouth,

00:37:21.506 --> 00:37:22.981
close your eyes.

00:37:27.142 --> 00:37:30.717
And then imagine 
your yoga mat rising up

00:37:32.168 --> 00:37:34.619
to kiss your body,

00:37:34.619 --> 00:37:36.621
to hold you, to meet you.

00:37:40.391 --> 00:37:42.293
You know, obviously, 
I'm having a little fun here,

00:37:42.293 --> 00:37:43.795
but I love the idea that our

00:37:43.795 --> 00:37:47.666
yoga practice can 
kind of pick you up.

00:37:48.700 --> 00:37:50.036
Give you a kiss.

00:37:51.069 --> 00:37:54.038
And really meet you wherever
you are on any given day.

00:37:59.736 --> 00:38:00.979
The hardest part is showing up

00:38:00.979 --> 00:38:03.438
so thank you so much for
showing up here today.

00:38:04.836 --> 00:38:05.950
If you're anything like me,

00:38:05.950 --> 00:38:08.319
it's also sometimes
hard to just receive.

00:38:11.366 --> 00:38:15.073
So thanks for receiving all the
kisses today and being willing

00:38:16.861 --> 00:38:17.992
to stick with it

00:38:19.230 --> 00:38:21.232
and fill your cup.

00:38:24.169 --> 00:38:26.437
Take one more 
quiet breath or two here.

00:38:26.437 --> 00:38:30.575
Just giving yourself permission
to do absolutely nothing,

00:38:30.575 --> 00:38:33.065
to be in stillness 
for a moment longer.

00:38:34.078 --> 00:38:38.696
Allowing the nutrients 
of our practice to soak in.

00:38:52.163 --> 00:38:55.366
Then as you're ready, gently
begin to deepen the breath and

00:38:55.366 --> 00:38:56.868
allow your breath to inspire a

00:38:56.868 --> 00:39:01.298
little movement in 
the fingers and the toes.

00:39:06.775 --> 00:39:11.801
And then we'll slowly 
bring the palms together.

00:39:16.154 --> 00:39:19.324
Palm to palm is 
holy palmer's kiss.

00:39:19.324 --> 00:39:22.496
I would be totally remiss to not
say that in today's practice.

00:39:22.496 --> 00:39:26.197
The final kiss will be of 
the thumbs to the forehead.

00:39:28.199 --> 00:39:30.972
When you get there, 
take one more deep breath in.

00:39:32.345 --> 00:39:35.306
Lots of love in and a 
nice cleansing exhale,

00:39:35.306 --> 00:39:37.108
lots of love out.

00:39:37.108 --> 00:39:39.477
Thank you again for sharing your
time and energy with me and all

00:39:39.477 --> 00:39:44.382
the beautiful people and perhaps
pets that are practicing with us

00:39:44.382 --> 00:39:47.084
here in this very moment even.

00:39:48.119 --> 00:39:49.621
Have a beautiful 
rest of the day.

00:39:49.621 --> 00:39:51.680
I'll see you next time.

00:39:51.680 --> 00:39:53.459
Namaste.

00:39:54.509 --> 00:39:58.507
(upbeat music)