WEBVTT

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- Hello everyone. 
Welcome to Yoga With Adriene.

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I'm Adriene and this is Benji

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and today we have a beautiful
practice for vulnerability.

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So if you have a
towel or a blanket

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and you want to bring
it to practice, please do.

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If not, no worries.

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Hop into something comfy 
and let's get started.

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(upbeat music)

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Okay, welcome.

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So if you brought a towel or a
blanket to the practice today,

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you can go ahead and 
lay it out on your mat,

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perhaps for this first bit
because we are going to begin

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today's session 
in fetal position.

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So take your time 
coming down to the ground,

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and you can choose which
side, left side or right side.

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And just gonna come to lay on
your blanket or on the mat.

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And whatever arm is down,
you're going to use that one,

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bottom arm, as a pillow.

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And if you can, right, 
every body is different.

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So honor your body and the shape
of your body here right away.

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But to the best of your ability,
think about creating a little

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curvature in the low 
back by bringing the knees up.

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So you don't have 
to come super tight.

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Right, we can kind of honor

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a little bit of 
space for the belly.

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Let's actually do that,
all of us,

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embrace that gesture,
that loving gesture.

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But best you can, bring the
knees up just enough so you feel

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a little bit of 
length in the low back.

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Alright, and then just take a
second to get settled in here.

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Can allow your top arm 
to rest wherever feels good.

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Either gently on the ground,
maybe on the hip,

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the thigh, the booty.

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(chuckles)

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And here we are, man.

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We're doin' it.

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Close your eyes.

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Take a deep breath in.

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And as you exhale,
my darling friend,

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just start to notice.

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Notice how you feel.

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And if you ever need to 
make any adjustments here,

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listen, listen to your body,
even if they're small so that

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you can kind of 
soften into this first shape.

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Whatever brought you to 
this practice today, trust it.

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And let's lean in.

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Often we get to a place where

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we feel vulnerable

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and it can be scary.
(chuckles)

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If not downright frightening, so
this practice is designed or the

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intention is to kind of hold
you and support you in that

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vulnerability so that you can

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learn from it.

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Use it.

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Find what you need

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from this place of
embracing vulnerability.

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As you're ready, 
I'll invite you to take

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a big breath 
in through your nose.

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Deep, deep, deep breath.

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And just feel the ribcage kind
of expand as you breathe in.

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Feel a lift almost.

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And then notice the 
softening as you breathe out.

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This gentle fall of the breath.

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So we're just going to 
kind of play with that,

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exaggerate that a bit.
Again, a big inhale in.

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Feel the ribcage expand.

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This gentle lift.

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And a long breath out.

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And just notice the softening
there, the fall of the breath.

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One more just like that.
Big inhale.

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Feel a little bit 
of an expansion there.

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And on the exhale, soften.

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Wonderful. Just take 
one more cycle of breath here

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on your own just to listen.

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What are you feeling?

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What are you coming 
on to the mat with today?

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Is there a pattern there
that when you feel vulnerable,

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you tend to do the 
same thing each time?

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Whether it's avoiding it,

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avoiding feelings of
discomfort or sensitivity.

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Just notice how you feel.

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Then on your next breath in,
begin to open your eyes.

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As you exhale, press the top
hand into the earth first,

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and then the bottom hand 
and nice and slow

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move like you love yourself, 
you're gonna slowly, slowly

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come up to a 
nice cross-legged seat.

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If you have a blanket 
and you want to use it here,

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you can double up 
on the blanket or towel

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to give a little 
lift in the hips.

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Then we'll sit up nice and tall.

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Find that beautiful 
length through the crown.

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And even though 
for the most part,

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today's practice is 
kind of low to the ground,

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we're gonna work 
to really connect to

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this grounding sensation.

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So there's this beautiful
balance of embracing

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this feeling of vulnerability

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and not sweeping 
it under the rug

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but working to kind of use that
acknowledgement of that feeling

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to create some soft, simple
movement that grounds you.

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So these things kind of working
together so that we can propel

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ourself to the 
next present moment,

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which could be a 
beautiful courageous moment.

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It could be a beautiful 
breakthrough of honesty.

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There's so many possibilities.

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Thinking of
Brené Brown right now, actually.

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Some of her invitations and

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thoughts on vulnerability.

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So that said, we find this lift
and length through the crown and

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we can already here
find a little grounding, right?

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So grounding isn't always 
like in a Tree Pose, right?

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Vrksasana or 
something like that.

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Can we find grounding 
even in a simple seat?

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Gently lift 
your sternum up high.

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Try to grow a little bit taller,

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a little bit longer 
through your side body.

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Whatever that means to you.

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It kind of just changes the
way you carry yourself here,

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your spine.

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Then soften your gaze down
gently past your nose or you can

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close your eyes if 
you feel comfortable.

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Gently tuck the chin, 
finding a little more length

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in the back of the neck.

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Inhale in deeply.

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See if you can find that 
expansion in the ribcage.

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This kind of wide feeling as
you breathe in, this widening.

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And then use the 
exhale to ground down.

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Dropping the shoulders tagging

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a little weight in 
the elbows, perhaps.

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Feeling all parts of the body
that are pressing the earth,

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pressing into the earth.

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Continue to gently 
deepen your breath here

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and just notice 
where your thoughts go.

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And let's let the 
practice today be

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about acknowledging those thoughts, 
acknowledging the feelings.

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And just putting a 
little power, a little love,

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behind the acknowledgement.

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Whatever that means to you.

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Then slowly slide 
your hands to your knees.

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And on your next breath in,
keep the hands where they are.

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You're gonna take your heart,
you're gonna lean forward,

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and we're gonna just smooth the
heart forward as you breathe in.

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And then around the spine,
tuck the chin,

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exhale as you breathe out.

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Do this super 
slow here to start.

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Inhale to come forward.

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And exhale to round the spine,

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think Cat Pose and 
come all the way back.

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So slow motion here.

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Syncing up with the 
sound of your breath.

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And if you can, soft gaze or
close the eyes here so you can

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really feel what's going on

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in the body today.
Where you might be tight.

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Then whenever you're ready, 
reversing your circle.

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Taking it in the 
opposite direction.

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And the tempo can 
pick up just a bit,

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but maybe it doesn't, maybe
you keep it nice and slow.

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Excellent, then 
bring it back to center.

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Align head over heart,
heart over pelvis.

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You're gonna take your hands,
we're gonna bring the fingers

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and we're gonna bring them right
to this strong trap muscle here.

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So if you are wearing clothes,

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what are you thinking?
Just kidding.

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Then maybe you get your hands
underneath any straps or any

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clothes and just get 
the hands on the traps and

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we're just gonna 
kind of squeeze.

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Allow the shoulders and 
the elbows to relax down.

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So instead of being up here,
keep them kind of down.

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And you're just gonna kind of

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comb away at this 
muscle for a couple breaths.

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If you can try to keep a nice
tall lift in the spine rather

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than collapsed here.

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We're finding that 
inner support system.

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That support from within.

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You can move the head 
a little side to side.

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Continue to deepen your breath.

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Eyes can stay closed here, you
can open them and just start to

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notice the quality 
of light in the room.

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I lit a candle today.

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Maybe any sounds

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around you.

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Paying attention 
to the quality of air.

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Good, and then when 
you feel satisfied here,

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we'll sit up nice and tall

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still bring the fingertips 
to your shoulders.

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And just a gentle 
heart opener here.

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You're gonna inhale.

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Kiss the elbows 
towards each other.

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If they don't, 
if they touch, great,

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they don't have to touch though,
kiss them towards each other.

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And then we're gonna 
reach all the way up,

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open the chest, lift your 
heart up towards the sky,

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and then all the way back down.

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Inhale, elbows kiss,
come forward.

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And exhale,

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up, around and 
down, down, down.

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Inhale, elbows come toward 
each other and lift up

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and exhale around and back down.

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Good, one more with 
the sound of your breath.

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Excellent, then slowly 
release fingertips to the earth.

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Just take a breath 
in here, inhale.

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And exhale out 
through the mouth,

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let something go.

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Just notice how you feel.

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Acknowledge.

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Beautiful and moving on.

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So here we go.
We're gonna just keep

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the left heel hugging in as you

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extend the right leg out long.

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So we do want to invite a nice
stretch into the groin here,

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but this doesn't have to be
like a gymnastics competition.

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So (chuckles) it doesn't 
have to go super wide,

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it can be narrow.

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Then we're gonna flex the
right toes up towards the sky.

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We're gonna take the 
right hand and bring it to

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the top of the left thigh.

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Just do your best.

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Then inhale, 
send the left fingertips up

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behind the left ear.

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And then we're gonna go 
all the way up and over.

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And then from here,
we're gonna tilt, tilt, tilt.

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So we're not 
jamming into the posture.

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We're coming at it a 
different avenue, different way.

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Nice and slow. You're gonna 
find this side body stretch.

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Really feel that length 
through the left oblique here.

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And then take your gaze,
look down.

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Inhale.

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Exhale, draw a line 
with your nose, look up.

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Just as far as you can go.

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Good, and then send 
your gaze back down.

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Breathe in.

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Right foot is still flexed.

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And exhale to look up.

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And one more time 
looking down, breathe in.

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And exhale to look up.

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Nice, really feel a contraction
in your right side body,

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your right oblique to maybe

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stretch a little 
more on the left side.

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Working with opposition here.

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Beautiful and then slowly
bend your left elbow.

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Let the weight of your left
elbow coming all the way down

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be what brings you back up.

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Head over heart,
heart over pelvis.

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Turn your palms face up.

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Take a second 
here to breathe in.

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And relax your 
shoulders as you breathe out.

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Awesome work.

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From here, we're gonna turn our
center and the heart center so

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your core center and 
your heart center over

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towards your right foot.
And then nice and easy inhale,

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send both fingertips 
behind the ears.

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Think up and over.

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And as you exhale, 
draping over that front leg.

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So, if you're feeling, 
if the veil is thin today,

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just notice how you feel and use
these forward folds to kind of

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get closer to that.

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And then 
acknowledge how you feel.

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At the very least getting an

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incredible stretch 
for these big muscles.

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Finding maybe some 
relief in the low back.

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Take one more breath in here.

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Feel that nice wide 
expansion as you breathe in.

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And that softening, that
surrender as you breathe out.

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Awesome, tuck the chin,
engage the core.

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Hug the low ribs 
in and from here,

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slowly roll it up.

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Beautiful, right foot comes in.

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We're gonna 
switch to the other side,

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send the left leg out.

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Stick with the practice,
stick with the video.

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Keep using the sound of your
breath as an anchor to kind of

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come back to the present moment.
So take a deep breath in here.

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Ooh, and a long breath out.

00:15:44.862 --> 00:15:48.040
We're gonna flex the left 
foot and just feel it out.

00:15:48.040 --> 00:15:52.589
Feel the weight of the 
body pressing into the earth.

00:15:53.640 --> 00:15:55.654
If it feels hard to 
even hold yourself up today,

00:15:55.654 --> 00:15:58.041
know that you're not alone.
There's someone else out there

00:15:58.041 --> 00:16:00.572
also feeling that 
so stick with it.

00:16:00.572 --> 00:16:01.790
You're doing great.

00:16:01.790 --> 00:16:04.623
Just reconnecting to 
that inner support system.

00:16:04.623 --> 00:16:07.835
Sometimes the simplicity 
of just sitting up tall, right,

00:16:07.835 --> 00:16:09.461
how powerful that can be

00:16:09.461 --> 00:16:12.756
and also how difficult that
can be sometimes, right?

00:16:12.756 --> 00:16:16.260
When our hearts collapse 
and when we feel vulnerable.

00:16:16.260 --> 00:16:18.804
So this is enough, doing great.

00:16:18.804 --> 00:16:21.849
When you're ready, take that
left hand to the top of the

00:16:21.849 --> 00:16:23.572
right hip crease or thigh,

00:16:23.572 --> 00:16:26.505
or just do your best 
as close as you can get.

00:16:26.505 --> 00:16:27.397
And then here we go,

00:16:27.397 --> 00:16:30.134
left fingertips are gonna 
come behind the right ear.

00:16:30.134 --> 00:16:31.743
I like this move.

00:16:31.743 --> 00:16:33.929
And then we'll 
just continue this line

00:16:33.929 --> 00:16:37.057
all the way over 
towards the left.

00:16:37.057 --> 00:16:39.977
Left foot still 
has energy as I slowly,

00:16:39.977 --> 00:16:43.272
slowly lean in, 
feeling that length,

00:16:43.272 --> 00:16:45.774
that stretch, 
in the right low back,

00:16:45.774 --> 00:16:48.772
right oblique, right side body.

00:16:48.772 --> 00:16:50.321
And send your gaze down.

00:16:50.321 --> 00:16:53.633
Keep reaching, breathe in.

00:16:53.633 --> 00:16:56.498
And exhale, draw a
line with the nose, look up.

00:16:58.596 --> 00:17:00.368
Inhale, look down.

00:17:01.587 --> 00:17:02.853
Reach, reach, reach.

00:17:02.853 --> 00:17:04.908
Exhale, twist.

00:17:04.908 --> 00:17:07.573
Spiral your heart 
up towards the sky.

00:17:07.573 --> 00:17:10.068
Inhale, look down.

00:17:10.068 --> 00:17:12.082
Exhale, spiral it up.

00:17:12.082 --> 00:17:14.925
Good.
Inhale, look down.

00:17:16.322 --> 00:17:18.742
And exhale, spiral it up.

00:17:19.960 --> 00:17:22.366
Good.
Inhale, look down.

00:17:22.366 --> 00:17:24.980
From here, we're 
gonna bend the right elbow,

00:17:24.980 --> 00:17:28.274
use the weight of the right
elbow to bring you back up

00:17:28.274 --> 00:17:29.468
all the way to center.

00:17:29.468 --> 00:17:31.225
Head over heart, 
heart over pelvis.

00:17:31.225 --> 00:17:33.644
Flip the palms 
up towards the sky.

00:17:33.644 --> 00:17:37.940
Just kind of open, receptive,
just notice how you feel.

00:17:42.349 --> 00:17:43.780
Lovely.

00:17:43.780 --> 00:17:47.419
From here, we're gonna send the
heart center and the core center

00:17:47.419 --> 00:17:49.790
towards that left foot.
You can kind of turn here.

00:17:49.790 --> 00:17:51.894
Feel that left 
femur kind of hug in.

00:17:51.894 --> 00:17:53.497
And here we go
head-to-knee pose.

00:17:53.497 --> 00:17:55.317
Send the 
fingertips behind the ears.

00:17:55.317 --> 00:17:57.079
Inhale to reach up high.

00:17:57.079 --> 00:17:59.690
Length through 
the front belly, front body.

00:17:59.690 --> 00:18:02.421
And then exhale, 
coming into the fold.

00:18:02.421 --> 00:18:05.593
You can bend this knee 
as generously as you like.

00:18:05.593 --> 00:18:07.970
Let the right 
leg ground you here.

00:18:07.970 --> 00:18:12.558
So a little bit of awareness
pressing down into the earth.

00:18:12.558 --> 00:18:14.560
Then come into the fold.

00:18:16.758 --> 00:18:19.042
Listen to the 
sound of your breath.

00:18:21.665 --> 00:18:23.530
Relax your jaw.

00:18:26.105 --> 00:18:28.780
Trust this time is valuable.

00:18:37.027 --> 00:18:40.316
To come out into the posture,

00:18:40.316 --> 00:18:42.607
take a deep breath in.

00:18:42.607 --> 00:18:44.849
Feel that expansion.

00:18:45.771 --> 00:18:48.470
Use an exhale to soften.

00:18:49.576 --> 00:18:51.853
And then slowly roll it up.

00:18:57.614 --> 00:18:58.745
Beautiful.

00:18:58.745 --> 00:19:00.502
Center yourself on the mat.

00:19:00.502 --> 00:19:02.192
Bring the left foot 
in to meet the right.

00:19:02.192 --> 00:19:05.278
We're gonna allow the soles
of the feet to kiss together.

00:19:07.088 --> 00:19:09.199
You can grab 
onto the ankles here.

00:19:09.199 --> 00:19:11.201
Find that lift up 
through the heart.

00:19:12.685 --> 00:19:14.964
You got it.
Inhale in.

00:19:16.382 --> 00:19:18.659
And then exhale, navel draws in.

00:19:18.659 --> 00:19:20.037
We're gonna round 
through this spine.

00:19:20.037 --> 00:19:22.379
You can allow the 
shoulders to round forward.

00:19:22.379 --> 00:19:24.680
We're just gonna let the weight
of the head bow towards the

00:19:24.680 --> 00:19:26.365
soles of the feet.

00:19:27.958 --> 00:19:31.702
So some practices, we really
kind of keep that flat back

00:19:31.702 --> 00:19:33.019
or we

00:19:35.496 --> 00:19:37.843
engage the arms to get a
deeper stretch in the groin.

00:19:37.843 --> 00:19:39.511
Just let this be a 
little more passive,

00:19:39.511 --> 00:19:41.481
a little more loving.

00:19:43.972 --> 00:19:46.277
A little more gentle, perhaps.

00:19:51.995 --> 00:19:54.189
And returning to your inhale.

00:19:54.189 --> 00:19:56.162
Here we go, big inhale.

00:19:57.356 --> 00:20:00.119
Big exhale.

00:20:00.119 --> 00:20:01.646
Big inhale.

00:20:03.488 --> 00:20:05.531
Long exhale.

00:20:06.817 --> 00:20:09.179
Great, ground 
through the sits bones.

00:20:09.179 --> 00:20:11.093
Ground through the 
outer edges of the feet.

00:20:11.093 --> 00:20:13.304
Anything that's 
touching the ground here.

00:20:13.304 --> 00:20:16.039
Press down and from 
there we rise up slowly,

00:20:16.039 --> 00:20:18.449
stacking up through the spine.

00:20:18.449 --> 00:20:21.497
Great, keep the hands on the
shins or ankles as you align

00:20:21.497 --> 00:20:22.973
head over heart, 
heart over pelvis.

00:20:22.973 --> 00:20:25.867
Take a deep breath in.

00:20:25.867 --> 00:20:27.304
Feel that lift.

00:20:27.304 --> 00:20:29.931
And then exhale, a softening.

00:20:30.947 --> 00:20:31.808
Awesome.

00:20:31.808 --> 00:20:33.685
We're gonna bring 
the knees together here.

00:20:33.685 --> 00:20:35.235
Cross one ankle over the other.

00:20:35.235 --> 00:20:37.157
We're gonna come 
forward onto all fours.

00:20:37.157 --> 00:20:39.862
You can use your blanky here
to pad the knees if you like,

00:20:39.862 --> 00:20:43.002
if it's there, or you 
can toss it to the side.

00:20:46.152 --> 00:20:48.438
Come to Tabletop Position.

00:20:56.473 --> 00:20:58.517
Take a deep breath in here.

00:20:58.517 --> 00:21:01.561
Then you use your exhale to just
find that inner support again.

00:21:01.561 --> 00:21:03.814
So instead of just 
kind of spilling out,

00:21:03.814 --> 00:21:06.441
just notice how your body is
doing today and then see if

00:21:06.441 --> 00:21:08.944
there are places where you
can just create a little more

00:21:08.944 --> 00:21:11.488
support perhaps 
for the low back.

00:21:11.488 --> 00:21:15.242
Maybe by drawing the ribs in.

00:21:15.242 --> 00:21:19.496
Feeling that connection to
your core, your center.

00:21:19.496 --> 00:21:22.082
Cool, then from here, walk your
hands out in preparation for

00:21:22.082 --> 00:21:25.544
Downward Facing Dog.
Upper arm bones rotate out.

00:21:25.544 --> 00:21:27.587
When you're ready 
to curl the toes under.

00:21:27.587 --> 00:21:30.048
Inhale in, exhale, 
keep the knees bent as

00:21:30.048 --> 00:21:32.395
you peel the tailbone up high.

00:21:34.678 --> 00:21:37.097
Then bend the knees 
one and then the other.

00:21:37.097 --> 00:21:40.392
Keep clawing through the 
fingertips and see if during

00:21:40.392 --> 00:21:43.395
this first Downward 
Dog here especially,

00:21:43.395 --> 00:21:45.939
you can still keep that 
connection to the front body,

00:21:45.939 --> 00:21:50.152
that inner support system 
kind of hugging up and in

00:21:50.152 --> 00:21:51.801
to meet the spine.

00:21:53.238 --> 00:21:55.081
Just play, just explore.

00:21:56.366 --> 00:22:00.162
Then on your next inhale, let
the left heel get really heavy

00:22:00.162 --> 00:22:02.414
as you lift the 
right leg of high.

00:22:02.414 --> 00:22:03.952
Three-Legged Dog.

00:22:05.000 --> 00:22:07.210
And then exhale, bring it 
all the way up and through.

00:22:07.210 --> 00:22:08.670
Step the right 
foot all the way up,

00:22:08.670 --> 00:22:12.181
lower the left knee onto the
mat or the blanket and then just

00:22:12.181 --> 00:22:14.718
hang out here for a second
here, maybe finding some soft,

00:22:14.718 --> 00:22:17.739
easy movement in 
this nice low lunge.

00:22:17.739 --> 00:22:19.715
(neck cracks) Ooh.

00:22:21.516 --> 00:22:24.561
Front knee over front ankle.

00:22:24.561 --> 00:22:26.891
Return to the 
sound of your breath.

00:22:29.024 --> 00:22:30.233
Then here we go.

00:22:30.233 --> 00:22:31.860
Squeeze inner 
thighs to the midline,

00:22:31.860 --> 00:22:33.549
feel that lift up 
from the pelvic floor.

00:22:33.549 --> 00:22:37.702
So again, that inner support
system coming into play here.

00:22:37.702 --> 00:22:39.327
Then we're gonna be brave.

00:22:39.327 --> 00:22:40.369
We're gonna be strong,

00:22:40.369 --> 00:22:42.371
we're gonna lift 
our hearts to the sky.

00:22:42.371 --> 00:22:45.957
So on an inhale, send your
fingertips forward, up and back.

00:22:45.957 --> 00:22:48.752
Strong here from 
the base of the spine,

00:22:48.752 --> 00:22:51.106
we lift up, nice Crescent Lunge.

00:22:51.106 --> 00:22:54.368
If this is too much, hands 
can be in prayer at the heart,

00:22:54.368 --> 00:22:55.887
or maybe hands at the waistline,

00:22:55.887 --> 00:22:58.493
just for a little 
more stability.

00:22:58.493 --> 00:23:00.871
Now breathe here.

00:23:00.871 --> 00:23:04.624
Inhale to feel 
the ribcage expand.

00:23:06.036 --> 00:23:09.421
And exhale to find a softening,
maybe relaxing the shoulders a

00:23:09.421 --> 00:23:11.882
little down away from the ears.

00:23:11.882 --> 00:23:13.925
Good, from here, palms 
are going to come together.

00:23:13.925 --> 00:23:17.470
Check it out, left elbow 
over towards the right knee.

00:23:17.470 --> 00:23:19.940
Do not crank here.
Nice, easy, gentle twist.

00:23:19.940 --> 00:23:22.129
So remember we 
moved the head earlier,

00:23:22.129 --> 00:23:23.547
think about drawing a line with

00:23:23.547 --> 00:23:27.492
your nose all the way 
past your right elbow.

00:23:28.760 --> 00:23:31.763
Good, inhale in here 
to grow a little long,

00:23:31.763 --> 00:23:34.766
longer and taller in the spine.

00:23:34.766 --> 00:23:37.144
And then exhale to release.

00:23:37.144 --> 00:23:39.730
Fingertips come to the earth.
Pull the right hip crease back.

00:23:39.730 --> 00:23:42.085
Should feel good in 
the left hip crease, too,

00:23:42.085 --> 00:23:43.650
to pull this back to 
this runner's stretch.

00:23:43.650 --> 00:23:45.277
Just for one 
cycle of breath here,

00:23:45.277 --> 00:23:47.196
flex your right 
toes towards your face.

00:23:47.196 --> 00:23:48.556
Inhale in.

00:23:50.334 --> 00:23:51.730
Exhale out.

00:23:53.173 --> 00:23:54.758
Awesome, then 
plant the palms here.

00:23:54.758 --> 00:23:56.885
Come back to 
that nice low lunge.

00:23:56.885 --> 00:23:59.471
You're gonna bring the right
hand over to meet the left.

00:23:59.471 --> 00:24:01.598
Little Lizard variation here.

00:24:01.598 --> 00:24:03.767
Inhale in, look forward.

00:24:03.767 --> 00:24:05.686
Exhale, come 
right back to all fours.

00:24:06.942 --> 00:24:09.847
Hmm, good.

00:24:09.847 --> 00:24:11.990
You can take a 
couple circles in the hips

00:24:11.990 --> 00:24:14.370
one way and then the other.

00:24:17.575 --> 00:24:19.732
Keep noticing how you feel.

00:24:20.645 --> 00:24:21.708
Hmmm.

00:24:22.453 --> 00:24:25.134
And when you're ready 
to walk the hands out.

00:24:25.134 --> 00:24:28.258
Upper arm bones spiraling out.

00:24:28.258 --> 00:24:30.645
(laughs) Spiraling out?
That's me! Just kidding.

00:24:31.322 --> 00:24:33.664
Externally rotating 
out left to right.

00:24:33.664 --> 00:24:35.707
So biceps are 
shining towards the front.

00:24:35.707 --> 00:24:37.399
Let's play with that today.
Curl the toes under.

00:24:37.399 --> 00:24:39.109
Hug those low ribs in 
and when you're ready,

00:24:39.109 --> 00:24:41.862
inhale, use an 
exhale to peel it up.

00:24:41.862 --> 00:24:46.116
Nice bent knees as we 
lift up to Downward Dog.

00:24:46.116 --> 00:24:48.285
When you get there,
pedal it out.

00:24:48.285 --> 00:24:49.601
Inhale deeply.

00:24:50.215 --> 00:24:52.626
And exhale completely.
Okay.

00:24:52.626 --> 00:24:54.371
We're moving it around.
Here we go.

00:24:54.371 --> 00:24:56.129
Anchor through the right heel.

00:24:56.129 --> 00:24:57.965
So ground through 
the right heel first.

00:24:57.965 --> 00:24:59.259
That's your anchor.

00:24:59.259 --> 00:25:02.355
Then inhale, 
lift the left leg up high.

00:25:03.111 --> 00:25:05.338
Exhale, step it 
all the way through.

00:25:05.338 --> 00:25:07.186
If it doesn't 
make it in one step,

00:25:07.186 --> 00:25:09.566
use your left hand to guide
it all the way up, no biggie.

00:25:09.566 --> 00:25:10.893
(floor creaks)

00:25:10.893 --> 00:25:13.681
What's up creaky old 
floor comin' to play?

00:25:14.833 --> 00:25:16.351
And here we are.

00:25:16.351 --> 00:25:19.938
In this present moment,
just find a soft sway,

00:25:19.938 --> 00:25:22.611
maybe just an easy 
movement left to right.

00:25:26.205 --> 00:25:29.103
Stick with it, 
you're doing great.

00:25:29.103 --> 00:25:31.422
Find your breath.

00:25:35.719 --> 00:25:37.971
And let's engage 
front knee over front ankle.

00:25:37.971 --> 00:25:39.556
We're gonna squeeze 
inner thighs to the midline.

00:25:39.556 --> 00:25:42.851
You literally feel this
slight zipper up effect, right?

00:25:42.851 --> 00:25:45.354
We're kind of lifting 
from the pelvic floor,

00:25:45.354 --> 00:25:48.982
finding that inner support
system and then from there,

00:25:48.982 --> 00:25:51.944
everything starts to kind of
hug in and that's where we lift

00:25:51.944 --> 00:25:55.489
fingertips forward, up and back
or maybe hands at the heart or

00:25:55.489 --> 00:25:57.748
hands on the waistline.

00:25:57.748 --> 00:25:59.119
Breathe here.

00:26:01.001 --> 00:26:03.295
Opening up, fully vulnerable.

00:26:03.295 --> 00:26:06.965
(laughs) Lifting the 
heart to the sky.

00:26:06.965 --> 00:26:09.426
Long Puppy belly.
Take a deep breath in.

00:26:09.426 --> 00:26:13.555
Feel that lift, that inner
support system coming to play.

00:26:14.594 --> 00:26:16.558
Feel things turn 
on and then exhale,

00:26:16.558 --> 00:26:18.769
feel that soften.

00:26:18.769 --> 00:26:20.461
Relaxing any tension.

00:26:21.521 --> 00:26:23.247
Good, inhale in again.

00:26:24.316 --> 00:26:26.944
And exhale, palms are gonna
kiss together and nice and easy,

00:26:26.944 --> 00:26:28.570
bring the outer edge 
of the right elbow to

00:26:28.570 --> 00:26:30.570
the outer edge 
of the left thigh.

00:26:30.570 --> 00:26:31.907
And you don't 
have to crank today.

00:26:31.907 --> 00:26:35.285
You don't even need to try to
get the thumbs to the center.

00:26:35.285 --> 00:26:38.872
Just let this 
evolve nice and slow.

00:26:38.872 --> 00:26:42.417
So you're gonna take your nose
and draw a line nice and slow

00:26:42.417 --> 00:26:44.593
past your left elbow.

00:26:45.387 --> 00:26:48.627
Then find that
wide breath here.

00:26:50.042 --> 00:26:51.275
Ooh.

00:26:51.977 --> 00:26:55.347
And slow and steady 
with the breath out,

00:26:55.347 --> 00:26:57.516
we will release.

00:26:57.516 --> 00:26:59.768
Excellent, excellent.
Pull the left hip crease back.

00:26:59.768 --> 00:27:02.104
When you're flex the 
left toes to the face.

00:27:02.104 --> 00:27:04.564
One cycle of breath 
here in the runner's stretch.

00:27:04.564 --> 00:27:05.809
Big inhale.

00:27:07.270 --> 00:27:09.037
Long exhale.

00:27:11.405 --> 00:27:13.657
Good, then rolling 
through that left foot.

00:27:13.657 --> 00:27:15.659
Bring the left hand 
around to meet the right.

00:27:15.659 --> 00:27:19.121
We're in a nice,
low Lizard here.

00:27:19.121 --> 00:27:20.843
Inhale in deeply.

00:27:21.969 --> 00:27:23.341
And exhale.

00:27:24.285 --> 00:27:25.683
Awesome. Use your 
hands on the earth

00:27:25.683 --> 00:27:27.713
and a connection 
to center to step

00:27:27.713 --> 00:27:29.965
the left knee back 
onto the mat or blanket,

00:27:29.965 --> 00:27:32.301
Tabletop Position.
Again, just shake it out here.

00:27:32.301 --> 00:27:34.594
Bump the hips 
a little left to right.

00:27:34.594 --> 00:27:37.586
You can draw circles 
one way and then the other.

00:27:38.440 --> 00:27:40.267
Awesome work 
and then guess what,

00:27:40.267 --> 00:27:42.769
walk the knees 
together really together.

00:27:42.769 --> 00:27:45.147
Inhale in, exhale, 
send your hips back.

00:27:45.147 --> 00:27:47.691
And you're gonna walk the
fingertips all the way to the

00:27:47.691 --> 00:27:50.360
front edge of the mat 
as you allow your heart

00:27:50.360 --> 00:27:52.738
and your head to bow.

00:27:52.738 --> 00:27:55.196
Child's Pose, your version.

00:27:59.511 --> 00:28:03.432
Now, let your 
breath move you here.

00:28:03.432 --> 00:28:05.976
See if you can feel the skin
of the back body stretch

00:28:05.976 --> 00:28:07.681
as you breathe in.

00:28:10.478 --> 00:28:15.224
And that softening 
that gentle just dropping

00:28:15.224 --> 00:28:16.756
as you breathe out.

00:28:18.390 --> 00:28:19.475
And that's it, my friend.

00:28:19.475 --> 00:28:21.143
A couple more 
breaths just like that.

00:28:21.143 --> 00:28:23.793
Feeling the rise and the fall.

00:28:36.639 --> 00:28:38.658
The rise of the inhale.

00:28:40.829 --> 00:28:43.338
And the fall the exhale.

00:28:53.009 --> 00:28:56.568
Couple more breaths here in your
own private little love cave.

00:28:56.568 --> 00:28:59.888
What do you need, 
what can we just get out?

00:28:59.888 --> 00:29:02.876
What do we need to
just get it all out on the mat?

00:29:02.876 --> 00:29:05.381
Maybe even leave it on the mat.

00:29:12.768 --> 00:29:17.147
Excellent, carve a line with 
the nose, look forward.

00:29:17.147 --> 00:29:18.357
Claw through the fingertips,

00:29:18.357 --> 00:29:21.276
we're gonna pull 
our heart forward.

00:29:21.276 --> 00:29:22.611
We're gonna curl the toes under,

00:29:22.611 --> 00:29:24.696
we're gonna extend 
the right leg back.

00:29:24.696 --> 00:29:28.283
We're gonna curl the toes
under, extend the left leg back.

00:29:28.283 --> 00:29:31.120
What? Plank Pose, why?

00:29:31.120 --> 00:29:32.996
Press away from your yoga mat.

00:29:32.996 --> 00:29:35.999
Hug the low ribs up and in.
Try to find this hollow body.

00:29:35.999 --> 00:29:38.544
Gaze straight down.
You're not here for long.

00:29:38.544 --> 00:29:41.630
Breathing in, find that lift.

00:29:41.630 --> 00:29:44.716
Even in the hard shape.

00:29:44.716 --> 00:29:48.095
And then find that 
soften with this challenge.

00:29:49.581 --> 00:29:53.219
Soft bend in the elbows as
you breathe in, feel the lift.

00:29:54.393 --> 00:29:57.771
You can exhale, feel the soften.

00:29:57.771 --> 00:29:59.905
One more time, inhale in deeply.

00:30:01.454 --> 00:30:04.444
And exhale, you did it.

00:30:04.444 --> 00:30:07.650
Slowly come to the knees, we're
gonna swing the legs around.

00:30:07.650 --> 00:30:09.658
We're going to 
grab the blanket now,

00:30:09.658 --> 00:30:12.536
and we're going to bring 
it to the front of the hips.

00:30:12.536 --> 00:30:15.372
You can also use it as a pillow
if you need the neck support,

00:30:15.372 --> 00:30:19.710
but I'm gonna encourage us to
bring the weight of the blanket

00:30:19.710 --> 00:30:22.212
or the towel to 
the hip creases here

00:30:22.212 --> 00:30:24.399
as you come to 
lie flat on your back.

00:30:29.341 --> 00:30:32.562
Great, and you can even 
put your hands there for

00:30:34.113 --> 00:30:37.019
a little more weight 
here on the hip creases.

00:30:37.019 --> 00:30:39.688
Or if it feels best to maybe
have the hands on the belly or

00:30:39.688 --> 00:30:42.941
the heart, 
might give that a try.

00:30:42.941 --> 00:30:44.943
Inhale in here.

00:30:44.943 --> 00:30:46.570
Exhale, relax the weight of your

00:30:46.570 --> 00:30:49.282
body completely 
and fully into the earth.

00:30:53.410 --> 00:30:55.584
Close your eyes.

00:30:56.914 --> 00:31:01.408
Allow the tongue to gently relax
in the base of the mouth here.

00:31:02.461 --> 00:31:03.712
Soften through your jaw,

00:31:03.712 --> 00:31:06.088
soften through the 
skin of the forehead.

00:31:12.888 --> 00:31:14.973
And after a 
couple deep breaths here,

00:31:14.973 --> 00:31:16.975
just allowing the 
weight of your body

00:31:16.975 --> 00:31:20.979
to relax fully into the earth.

00:31:20.979 --> 00:31:23.963
Notice the parts of your 
body that are being held.

00:31:29.404 --> 00:31:31.604
By your yoga mat, by the ground.

00:31:35.395 --> 00:31:38.330
And then see if you can
relax into that a little more,

00:31:38.330 --> 00:31:41.124
whatever that means to you.
Maybe softening any areas

00:31:41.124 --> 00:31:43.944
where you might 
be holding or gripping.

00:31:43.944 --> 00:31:46.860
Just see if there's 
little more give there.

00:32:06.595 --> 00:32:10.108
On your next inhale,
listen carefully,

00:32:10.108 --> 00:32:11.154
you can move slow,

00:32:11.154 --> 00:32:14.265
slowly reach your 
fingertips up towards the sky.

00:32:15.450 --> 00:32:17.995
And as you exhale, you're gonna
cross one arm over the other.

00:32:17.995 --> 00:32:19.162
Doesn't matter which one.

00:32:19.162 --> 00:32:21.793
We're gonna end with 
a little embrace here.

00:32:23.250 --> 00:32:25.836
So you might
give yourself a hug.

00:32:25.836 --> 00:32:27.587
And you might be 
like, "Oh man, Adriene,

00:32:27.587 --> 00:32:30.841
"this was so good until 
you asked me to hug myself."

00:32:30.841 --> 00:32:32.999
But just give it a go.
See what happens.

00:32:33.844 --> 00:32:36.013
Let's tell our brains, 
"It's all good."

00:32:38.140 --> 00:32:41.562
Even when it's not

00:32:43.531 --> 00:32:47.219
seemingly (chuckles) 
a feel good moment.

00:32:49.693 --> 00:32:54.665
I'm allowed to feel 
the way I'm feeling.

00:33:04.291 --> 00:33:07.002
Take one more moment 
here to feel your own embrace.

00:33:16.876 --> 00:33:19.899
And then slowly, we'll release.

00:33:19.899 --> 00:33:21.892
We're gonna hug the 
knees up into the chest.

00:33:21.892 --> 00:33:24.723
So if you have the blanket,
you can pull it to the side.

00:33:27.203 --> 00:33:29.066
Then from here, 
turn onto one side,

00:33:29.066 --> 00:33:31.818
any side, back to 
that fetal position.

00:33:37.242 --> 00:33:38.936
And if it feels 
appropriate for you,

00:33:38.936 --> 00:33:42.951
if not, it's okay, but if it
feels appropriate for you,

00:33:42.951 --> 00:33:46.265
begin to gently lift the corners
of the mouth just slightly.

00:33:54.526 --> 00:33:56.551
Notice what 
thoughts come up here.

00:34:00.998 --> 00:34:03.975
And then using the top arm to
press into the earth first,

00:34:03.975 --> 00:34:06.907
bottom arm to press 
into the earth second,

00:34:06.907 --> 00:34:09.615
we'll rise back up to our seat.

00:34:09.615 --> 00:34:11.971
Bring the palms 
together in prayer.

00:34:13.225 --> 00:34:14.932
Thank you so much 
for sharing your time

00:34:14.932 --> 00:34:16.663
and your energy

00:34:17.506 --> 00:34:20.450
and yourself.

00:34:20.450 --> 00:34:24.281
You're honest to God self with
me and with all the beautiful

00:34:24.281 --> 00:34:29.376
people practicing 
around the world together.

00:34:31.512 --> 00:34:33.505
Let's take one final breath.

00:34:33.505 --> 00:34:34.952
Inhale in.

00:34:36.532 --> 00:34:39.252
And exhale to bow.

00:34:39.252 --> 00:34:41.253
Take good care.

00:34:41.253 --> 00:34:43.506
Namaste.

00:34:44.845 --> 00:34:48.900
(upbeat music)