WEBVTT

00:00:00.400 --> 00:00:01.430
- Hello everyone.

00:00:01.430 --> 00:00:03.979
My name is Adriene 
and this is Benji

00:00:03.979 --> 00:00:07.000
and welcome to Yoga PE.

00:00:07.000 --> 00:00:10.220
Today we have 
a practice for your mind.

00:00:10.220 --> 00:00:13.400
So this is really great to
help bring some calming energy

00:00:13.400 --> 00:00:17.890
to your day, or also really
wonderful to help you focus.

00:00:17.890 --> 00:00:21.300
We're gonna start in a seated
position of your choice.

00:00:21.300 --> 00:00:24.330
So you get to decide, 
come on down to the ground,

00:00:24.330 --> 00:00:27.130
find a cross-legged 
position like me,

00:00:27.130 --> 00:00:29.460
or maybe you wanna try kneeling.

00:00:29.460 --> 00:00:31.780
Benji has found 
his shape as well.

00:00:31.780 --> 00:00:32.963
Okay, wonderful.

00:00:33.950 --> 00:00:37.053
And once you have found 
your seat, sit up nice and tall.

00:00:39.190 --> 00:00:42.250
And imagine there 
is a string attached

00:00:42.250 --> 00:00:46.730
to the tip top of your head,
and it's pulling you gently,

00:00:46.730 --> 00:00:49.300
gently up towards the sky.

00:00:49.300 --> 00:00:53.780
So your legs and your lower
body stay put on the ground,

00:00:53.780 --> 00:00:56.840
nice and heavy, but there's
this imaginary string

00:00:56.840 --> 00:01:00.453
kind of pulling you up to
sit up a little bit taller.

00:01:04.360 --> 00:01:06.845
Then inhale in 
through the nose.

00:01:08.140 --> 00:01:10.906
And as you exhale, 
give a little ha sound.

00:01:14.394 --> 00:01:17.930
In fact, take one hand, 
bring it in front of your mouth,

00:01:17.930 --> 00:01:19.625
deep breath in again,

00:01:21.120 --> 00:01:22.842
and do it again 
and see if you can

00:01:22.842 --> 00:01:24.675
feel your breath 
on your hand.

00:01:25.700 --> 00:01:28.306
This is also a clever way to
smell if you have bad breath.

00:01:28.306 --> 00:01:29.530
(sniffing)

00:01:29.530 --> 00:01:31.100
You know what I'm talking about.

00:01:31.100 --> 00:01:32.910
Alright, so we're 
gonna do that again.

00:01:32.910 --> 00:01:35.460
Now put the hand down.

00:01:35.460 --> 00:01:37.230
Inhale in deeply

00:01:37.230 --> 00:01:41.837
and exhale, nice long, 
calming ocean breath.

00:01:44.930 --> 00:01:46.330
Awesome work.

00:01:46.330 --> 00:01:49.250
So from there we're gonna
drop the chin to the chest,

00:01:49.250 --> 00:01:52.423
look down and then look up.

00:01:53.740 --> 00:01:54.810
Warming up through the neck,

00:01:54.810 --> 00:01:58.093
look down and look up,

00:01:59.725 --> 00:02:02.530
and look down and look up

00:02:03.840 --> 00:02:06.943
and look down and look up.

00:02:08.060 --> 00:02:09.820
And here we go now, 
head to center.

00:02:09.820 --> 00:02:11.250
We're gonna go 
the opposite direction.

00:02:11.250 --> 00:02:13.990
We're going to take it 
to the side left to right.

00:02:13.990 --> 00:02:17.717
So side and through 
center and side.

00:02:19.660 --> 00:02:23.513
So the opposite 
plane here, side to side.

00:02:25.290 --> 00:02:28.463
And side to side.

00:02:29.720 --> 00:02:32.240
And side to side, great.

00:02:32.240 --> 00:02:33.080
Come back to center.

00:02:33.080 --> 00:02:34.690
Notice if you've 
kind of collapsed.

00:02:34.690 --> 00:02:37.970
See if you can reinforce
that imaginary string,

00:02:37.970 --> 00:02:39.397
sit up nice and tall.

00:02:39.397 --> 00:02:41.390
And we're gonna do 
that same thing again,

00:02:41.390 --> 00:02:44.160
just a little more quickly.

00:02:44.160 --> 00:02:45.360
Here we go.

00:02:45.360 --> 00:02:50.330
Nodding the head 
down and up, down and up,

00:02:50.330 --> 00:02:53.530
down and up,
sitting up tall, down and up.

00:02:53.530 --> 00:02:58.182
Now side to side, 
side to side, side to side,

00:02:58.182 --> 00:03:02.120
side to side and side to side.

00:03:02.120 --> 00:03:02.953
Beautiful.

00:03:02.953 --> 00:03:04.570
Bring it back to center.

00:03:04.570 --> 00:03:06.820
Send your fingertips all
the way up towards the sky.

00:03:06.820 --> 00:03:09.010
We're gonna clap the
palms together on three.

00:03:09.010 --> 00:03:12.360
Ready one, two, three.
(claps)

00:03:12.360 --> 00:03:14.780
Bring the hands all the way down.

00:03:14.780 --> 00:03:17.725
Take a deep breath in.

00:03:17.725 --> 00:03:20.276
And ocean breath.

00:03:22.170 --> 00:03:24.290
Awesome, from here
we're gonna come forward

00:03:24.290 --> 00:03:27.563
onto all fours, Tabletop Position.

00:03:28.580 --> 00:03:33.737
So for today we wanna
have strong tables,

00:03:33.737 --> 00:03:35.900
right? Not weak tables.

00:03:35.900 --> 00:03:39.610
So spread your fingertips wide

00:03:39.610 --> 00:03:41.850
so the hands look like starfish

00:03:41.850 --> 00:03:45.710
and come into a Tabletop
Position with a strong table,

00:03:45.710 --> 00:03:48.603
so the back is nice and strong.

00:03:49.730 --> 00:03:51.730
Beautiful.

00:03:51.730 --> 00:03:54.340
Then we're gonna challenge
ourselves by curling the toes

00:03:54.340 --> 00:03:58.380
under and inhaling in,
exhale, see if you can lift

00:03:58.380 --> 00:04:01.000
your knees and let them
hover in Hovering Table.

00:04:01.000 --> 00:04:03.720
And if that is not working
for your body today,

00:04:03.720 --> 00:04:06.110
do not get angry, it's all
good, it's challenging.

00:04:06.110 --> 00:04:07.340
You can work up towards that.

00:04:07.340 --> 00:04:10.400
Hovering table 
for three, two, one.

00:04:10.400 --> 00:04:12.270
Awesome, let that go.

00:04:12.270 --> 00:04:13.370
Press into your hands,

00:04:13.370 --> 00:04:14.950
press into the 
tops of your feet.

00:04:14.950 --> 00:04:17.920
And we're gonna come into
Cow Pose, so drop your belly

00:04:17.920 --> 00:04:20.423
to the ground, 
inhale to look forward.

00:04:21.510 --> 00:04:25.613
Exhale, if you know the sound
that a cow makes, prove it.

00:04:27.660 --> 00:04:30.065
And now from 
Cow Pose we're gonna go

00:04:30.065 --> 00:04:32.830
in the opposite direction
with the spine to Cat Pose.

00:04:32.830 --> 00:04:35.310
Now think friendly 
Halloween cat here.

00:04:35.310 --> 00:04:37.583
So really arch your back.

00:04:38.810 --> 00:04:41.240
And if you know the 
sound that a friendly

00:04:41.240 --> 00:04:45.795
Halloween cat makes, prove it.

00:04:45.795 --> 00:04:48.440
(hissing)

00:04:48.440 --> 00:04:49.273
Or meow.

00:04:50.320 --> 00:04:54.010
Now back and forth, 
Cow Pose, take a deep breath in,

00:04:54.010 --> 00:04:56.490
drop your belly,
look forward.

00:04:56.490 --> 00:04:59.170
Exhale, round the spine.

00:04:59.170 --> 00:05:03.600
Draw your chin to your chest,
claw through your fingertips.

00:05:03.600 --> 00:05:06.650
One more time, 
Cow Pose, drop the belly.

00:05:06.650 --> 00:05:07.703
Look forward.

00:05:08.640 --> 00:05:10.190
So good for your spine.

00:05:10.190 --> 00:05:15.190
Exhale, round it through,
chin to chest, Cat Pose.

00:05:15.190 --> 00:05:16.243
Awesome.

00:05:16.243 --> 00:05:18.310
From here, we're gonna
walk the knees together.

00:05:18.310 --> 00:05:21.170
We're gonna send the hips
back towards the heels

00:05:21.170 --> 00:05:23.130
and we're gonna 
come into Rock Pose.

00:05:23.130 --> 00:05:25.270
So you're gonna 
send your fingertips back.

00:05:25.270 --> 00:05:28.110
You're gonna melt your
heart and your head down

00:05:28.110 --> 00:05:29.950
and we're gonna come
into it a little ball.

00:05:29.950 --> 00:05:32.003
This is also called Child's Pose.

00:05:33.140 --> 00:05:37.220
So for today, imagine you're
a rock, a pebble, a stone,

00:05:37.220 --> 00:05:40.853
maybe in a beautiful
babbling brook or river,

00:05:41.814 --> 00:05:43.053
a creek of water.

00:05:44.850 --> 00:05:46.480
You can close your eyes

00:05:46.480 --> 00:05:48.430
and begin to breathe 
a little deeper here

00:05:48.430 --> 00:05:51.770
and see if you can notice
when you breathe in

00:05:51.770 --> 00:05:56.090
that your back 
kind of expands, lifts.

00:05:56.090 --> 00:05:59.110
So you might even the
skin on your back stretch

00:05:59.110 --> 00:06:00.430
as you breathe in.

00:06:02.420 --> 00:06:05.080
And then everything 
relaxes and softens

00:06:05.080 --> 00:06:06.364
as you breathe out.

00:06:08.870 --> 00:06:12.280
Now decide what color rock
or pebble you wanna be today.

00:06:12.280 --> 00:06:14.493
Quickly, go into yourself.

00:06:15.430 --> 00:06:17.480
And once you have that,

00:06:17.480 --> 00:06:19.200
we're gonna come 
all the way back up

00:06:19.200 --> 00:06:20.513
to Tabletop Position.

00:06:22.320 --> 00:06:23.440
Excellent.

00:06:23.440 --> 00:06:24.940
Wag your tail.

00:06:24.940 --> 00:06:27.440
Keep wagging your tail,
get loose through the hips,

00:06:27.440 --> 00:06:29.430
loose through the hips,
curl your toes under

00:06:29.430 --> 00:06:31.770
and send your tail 
up towards the sky.

00:06:31.770 --> 00:06:36.040
This one's for you, Benji boy,
Downward Facing Dog.

00:06:36.040 --> 00:06:38.020
So you're gonna take your
dog on a little walk here

00:06:38.020 --> 00:06:40.900
by peddling it out 
through the legs.

00:06:40.900 --> 00:06:44.173
We're stretching through
the feet, the ankles,

00:06:45.350 --> 00:06:47.730
the legs, the hips.

00:06:47.730 --> 00:06:50.370
We're building strength 
in our upper body

00:06:50.370 --> 00:06:52.670
and we're also getting a
healthy flow of energy

00:06:52.670 --> 00:06:56.700
running throughout 
the body, so nice,

00:06:56.700 --> 00:06:59.263
beautiful pose to 
boost your energy.

00:07:00.350 --> 00:07:02.510
Awesome. And if you know
the sound that a dog makes

00:07:02.510 --> 00:07:06.953
and you wanna 
perform it now, go for it.

00:07:08.210 --> 00:07:11.380
Yes, yes, yes.

00:07:11.380 --> 00:07:13.771
Alright, from here 
we're gonna slowly

00:07:13.771 --> 00:07:18.351
come onto the knees and
we're gonna cross the ankles.

00:07:19.340 --> 00:07:22.090
Awesome, and then we're 
gonna come all the way through,

00:07:22.090 --> 00:07:26.890
like magic, 
to cross-legged position.

00:07:26.890 --> 00:07:27.740
Excellent.

00:07:27.740 --> 00:07:30.720
In cross-legged position
we're gonna stir the pot.

00:07:30.720 --> 00:07:32.940
We're gonna bring 
the palms to the knees

00:07:32.940 --> 00:07:37.040
and nice and slow we're gonna
smooth the chest forward.

00:07:38.320 --> 00:07:41.793
And then back and then forward,

00:07:42.970 --> 00:07:44.480
and then back.

00:07:44.480 --> 00:07:46.743
Nice, slow movement here.

00:07:48.590 --> 00:07:52.450
And we'll reverse it.

00:07:52.450 --> 00:07:55.040
Forward, take it in
the opposite direction,

00:07:55.040 --> 00:07:56.610
the other direction.

00:07:56.610 --> 00:07:58.410
Benji's very calm today.

00:07:58.410 --> 00:08:03.193
He is just a 
model of relaxation.

00:08:06.180 --> 00:08:08.360
Alright, bring it 
back to center.

00:08:08.360 --> 00:08:11.253
We're gonna bring the feet
together now for butterfly.

00:08:13.310 --> 00:08:14.810
So you're gonna take your hands,

00:08:14.810 --> 00:08:17.810
we're gonna come into
like peace fingers here.

00:08:17.810 --> 00:08:20.530
And then you're gonna take
these fingers that are up

00:08:20.530 --> 00:08:22.420
and you're gonna 
bring them in between

00:08:22.420 --> 00:08:24.810
your big toe 
and your middle toe.

00:08:24.810 --> 00:08:26.170
Crazy, right?

00:08:26.170 --> 00:08:29.050
Then sit up nice and tall, 
lift your heart.

00:08:29.050 --> 00:08:33.390
Inhale in and exhale,
we're gonna come forward.

00:08:33.390 --> 00:08:36.660
Bend the elbows, 
come all the way forward

00:08:36.660 --> 00:08:39.853
almost as if you were kind
of coming into a chrysalis.

00:08:40.710 --> 00:08:42.113
So a rounding in.

00:08:44.341 --> 00:08:48.130
So we go from caterpillar
to chrysalis to, here we go,

00:08:48.130 --> 00:08:51.580
nice and slow, 
blossoming into the butterfly.

00:08:51.580 --> 00:08:55.743
You can decide what color of
butterfly you wanna be today.

00:08:56.630 --> 00:08:58.203
Maybe whisper it now.

00:08:59.794 --> 00:09:01.713
(whispering) Blue and purple.

00:09:04.040 --> 00:09:05.590
Awesome work.

00:09:05.590 --> 00:09:08.690
Alright, so from here,
we're gonna release the hands.

00:09:08.690 --> 00:09:11.660
We're gonna come back to
a cross-legged position

00:09:11.660 --> 00:09:15.100
and we're gonna finish
with a little bee breath.

00:09:15.100 --> 00:09:16.250
What is bee breath?

00:09:16.250 --> 00:09:18.070
Well, just like a bumblebee.

00:09:18.070 --> 00:09:21.930
So you're gonna inhale in
and yep, you guessed it,

00:09:21.930 --> 00:09:25.318
on the exhale 
we're gonna go (buzzing).

00:09:28.940 --> 00:09:32.169
So we're finishing with
this calming breath

00:09:32.169 --> 00:09:35.690
and you wanna see how long
you can get your buzz, right?

00:09:35.690 --> 00:09:36.630
Let's see what happens.

00:09:36.630 --> 00:09:37.950
You gotta take a deep breath in,

00:09:37.950 --> 00:09:40.318
notice what it feels like
when you take a deep breath.

00:09:42.440 --> 00:09:45.576
And (buzzing).

00:09:51.120 --> 00:09:52.700
Good, relax your shoulders,

00:09:52.700 --> 00:09:54.370
if you giggle 
a little it's okay.

00:09:54.370 --> 00:09:56.920
But then come back to
your inhale and again,

00:09:56.920 --> 00:09:58.990
notice what it feels like.

00:09:58.990 --> 00:10:01.560
How do you feel when
you take deep breaths?

00:10:01.560 --> 00:10:02.393
Here we go.

00:10:02.393 --> 00:10:05.320
Inhale in deeply.

00:10:05.320 --> 00:10:07.985
And, (buzzing).

00:10:22.910 --> 00:10:24.500
Okay, so I could've 
gone on much longer,

00:10:24.500 --> 00:10:26.930
I've been practicing breath
technique for a while.

00:10:26.930 --> 00:10:28.379
So don't worry if you didn't,

00:10:28.379 --> 00:10:29.730
if you didn't go super long.

00:10:29.730 --> 00:10:32.290
Benji, you were awake
for this last breath.

00:10:32.290 --> 00:10:35.140
Alright, let's do 
one more all together.

00:10:35.140 --> 00:10:39.330
See if you can take the deepest
breath you've taken all day

00:10:39.330 --> 00:10:42.350
so that you have lots
of breath stored away

00:10:42.350 --> 00:10:44.870
for that nice, slow buzz.

00:10:44.870 --> 00:10:47.230
That nice, slow exhale.

00:10:47.230 --> 00:10:48.260
Are you ready?

00:10:48.260 --> 00:10:50.270
Sit up nice and tall.

00:10:50.270 --> 00:10:51.670
Here we go.

00:10:51.670 --> 00:10:53.318
Big breath in.

00:10:53.318 --> 00:10:55.478
(inhaling)

00:10:55.478 --> 00:10:58.679
And (buzzing).

00:11:19.860 --> 00:11:21.870
Empty it out.

00:11:21.870 --> 00:11:24.000
Alright guys, 
awesome work.

00:11:24.000 --> 00:11:27.700
So you can practice 
bee breath any time

00:11:27.700 --> 00:11:30.790
and you can work on it
and then bring your skills

00:11:30.790 --> 00:11:34.580
and your focus and 
your calm back to class.

00:11:34.580 --> 00:11:36.250
Warning, if you have 
pets in the room,

00:11:36.250 --> 00:11:37.630
they may not like bee breath.

00:11:37.630 --> 00:11:38.770
Alright, love you guys.

00:11:38.770 --> 00:11:40.509
See you next time.
Take good care.

00:11:40.509 --> 00:11:44.858
(upbeat music)