WEBVTT

00:00:00.567 --> 00:00:02.342
- Hi everyone! 
Welcome to Yoga with Adriene.

00:00:02.342 --> 00:00:06.006
I'm Adriene, that's Benji, and
today we have an awesome video

00:00:06.006 --> 00:00:08.742
that is gonna guide 
you to work with your arms

00:00:08.742 --> 00:00:10.210
and your abdominal wall.

00:00:10.210 --> 00:00:12.946
But above and beyond all
that we're gonna focus on our

00:00:12.946 --> 00:00:17.384
attitude today, wrapping it up
into one big beautiful yoga bow

00:00:17.384 --> 00:00:20.220
so that you feel really good
when you step up off your mat

00:00:20.220 --> 00:00:21.781
and into the rest of your day.

00:00:21.781 --> 00:00:24.625
Hop into something 
comfy and let's get started.

00:00:24.625 --> 00:00:28.885
(bright music)

00:00:37.504 --> 00:00:40.841
Alright pals, let's begin
today's awesome practice

00:00:40.841 --> 00:00:43.786
on our backs. Yay.

00:00:43.786 --> 00:00:46.448
Come on down to the ground.
Thanks for selecting this video.

00:00:46.448 --> 00:00:49.520
Thanks for sharing your time
and your energy and your journey

00:00:49.520 --> 00:00:53.453
with me and Benji and with all
the beautiful people practicing

00:00:53.453 --> 00:00:56.924
with us around the globe.

00:00:56.924 --> 00:01:00.060
When you come on down to the
ground take a deep breath in and

00:01:00.060 --> 00:01:02.596
as you exhale go ahead and hug
your knees into your chest and

00:01:02.596 --> 00:01:05.232
kind of scoop the tailbone up
actively so you can start to

00:01:05.232 --> 00:01:08.778
feel your low back get 
nice and flush with the mat.

00:01:10.971 --> 00:01:14.520
So in my mind I agreed 
to do this video

00:01:15.288 --> 00:01:16.677
and really focus not

00:01:16.677 --> 00:01:21.048
just on creating strength in the
abdominal wall and sculpting the

00:01:21.048 --> 00:01:23.250
arms, because there's 
nothing wrong with that,

00:01:23.250 --> 00:01:24.584
I think that's awesome.

00:01:24.584 --> 00:01:29.523
But I wanted to make sure we
also bring an awareness to just

00:01:29.523 --> 00:01:34.227
the attitude that exists around
working with the body and notice

00:01:34.227 --> 00:01:37.965
I say "with the body" 
and not "on the body."

00:01:37.965 --> 00:01:41.134
And yoga provides us just such
an awesome opportunity to go

00:01:41.134 --> 00:01:45.005
inward and kind of work inward
as we're getting our workout.

00:01:45.005 --> 00:01:49.076
So just a little food 
for thought as we work today.

00:01:49.076 --> 00:01:51.445
I am gonna kind of kick your
butt a little so let's start

00:01:51.445 --> 00:01:54.511
with a nice easy breezy warm up.

00:01:54.511 --> 00:01:56.183
You're gonna hug the 
knees into the chest.

00:01:56.183 --> 00:01:59.154
Don't fret.
Take a deep breath in.

00:01:59.154 --> 00:02:03.090
As you exhale go ahead and let
your neck get nice and long here

00:02:03.090 --> 00:02:05.659
and you can close your eyes and
just allow the sound of my voice

00:02:05.659 --> 00:02:07.486
to guide you 
here in the beginning.

00:02:08.695 --> 00:02:11.632
Take a deep breath in again 
and this time as you exhale

00:02:11.632 --> 00:02:14.134
relax your shoulders down.

00:02:16.436 --> 00:02:19.706
And then nice and slow drag your
hands to your kneecaps and we're

00:02:19.706 --> 00:02:21.755
just going to take 
the knees around

00:02:21.755 --> 00:02:25.012
in some gentle circles.

00:02:25.012 --> 00:02:27.314
So create a nice 
circular motion here.

00:02:27.314 --> 00:02:30.951
Again, eyes can be closed,
shoulders relaxed.

00:02:32.103 --> 00:02:35.922
And we're gonna start 
to breathe a little deeper.

00:02:38.943 --> 00:02:43.123
Oh creaky old floor 
here coming out to say hello.

00:02:45.365 --> 00:02:49.002
And again, this is an
opportunity for you to yes build

00:02:49.002 --> 00:02:51.207
strength in your core.

00:02:51.207 --> 00:02:54.674
And yes, we'll tone some 
of the muscles of the arms

00:02:54.674 --> 00:02:58.679
but it's yoga so it's 
an opportunity to unite

00:02:58.679 --> 00:03:01.931
and hug up to your inner self.

00:03:03.917 --> 00:03:07.741
Outer and inner 
holding hands working together.

00:03:09.256 --> 00:03:11.792
If you haven't already, reverse
your circle of the knees and if

00:03:11.792 --> 00:03:14.694
you find a place that feels
really good to just rock back

00:03:14.694 --> 00:03:17.164
and forth go ahead and do that.

00:03:17.164 --> 00:03:20.901
Again, using this moment 
to connect with your breath.

00:03:26.056 --> 00:03:29.509
And, you know, allow anything
that I'm saying to resonate if

00:03:29.509 --> 00:03:31.011
does and if it doesn't,
don't worry.

00:03:31.011 --> 00:03:32.335
You're not doing anything wrong.

00:03:32.335 --> 00:03:35.964
Just embracing the 
physical practice is fine too.

00:03:36.650 --> 00:03:40.774
Just notice and remember 
you have a chance here to

00:03:42.243 --> 00:03:45.358
just gain awareness

00:03:48.113 --> 00:03:51.418
of the approach,
your attitude.

00:03:53.400 --> 00:03:55.635
Because I like to say you know
what's the point of having a

00:03:55.635 --> 00:03:57.441
great body if you're still
looking in the mirror and

00:03:57.441 --> 00:03:59.372
you don't know 
who you're seeing

00:03:59.372 --> 00:04:03.084
or you don't love 
who you're looking at.

00:04:04.177 --> 00:04:06.413
Okay, I think I said 
everything I need to say now

00:04:06.413 --> 00:04:08.054
let's rock and roll literally.

00:04:08.054 --> 00:04:10.570
You're gonna slide your hands
to the backs of your thighs.

00:04:10.570 --> 00:04:11.618
And we're going to rock and roll

00:04:11.618 --> 00:04:13.920
up and down 
the length of the spine.

00:04:15.367 --> 00:04:18.670
You can go easy.
Nice and slow on yourself

00:04:18.670 --> 00:04:21.521
here in the beginning.
Be kind.

00:04:22.648 --> 00:04:24.485
You can have a sense of humor if
you're not quite getting all the

00:04:24.485 --> 00:04:25.872
way up and need 
to use your hands,

00:04:25.872 --> 00:04:27.690
use your hands.

00:04:27.690 --> 00:04:31.102
So we're massaging up and down
the length of the spine here.

00:04:32.239 --> 00:04:34.875
We're also using this as an
opportunity to continue to

00:04:34.875 --> 00:04:36.717
deepen the breath.
Sorry buddy.

00:04:37.844 --> 00:04:40.313
And then check it out.

00:04:40.313 --> 00:04:42.916
The next time you rock up you're
going to rock all the way up

00:04:42.916 --> 00:04:44.984
into a little ball position.

00:04:44.984 --> 00:04:45.819
So give it a try.

00:04:45.819 --> 00:04:49.119
If you don't get there 
in the first try, no prob.

00:04:50.490 --> 00:04:53.226
And say you're in a little
squat at the top of your mat.

00:04:53.226 --> 00:04:56.429
You're gonna slowly tuck your
chin and we're going to roll up

00:04:56.429 --> 00:05:01.301
to this little toe stand here
right away engaging our core.

00:05:01.301 --> 00:05:03.603
So the fingertips 
may stay on the earth.

00:05:03.603 --> 00:05:06.740
You might have two blocks here
where you might begin to work to

00:05:06.740 --> 00:05:09.122
bring the hands 
together at the heart.

00:05:10.210 --> 00:05:11.811
Amazing.

00:05:11.811 --> 00:05:12.932
Okay, beautiful.

00:05:12.932 --> 00:05:15.382
If you are not 
finding it today, trust me,

00:05:15.382 --> 00:05:17.984
with practice you'll 
be able to grow this.

00:05:17.984 --> 00:05:19.886
We're lifting up 
from the pelvic floor.

00:05:19.886 --> 00:05:21.588
We're stretching 
through the fascia of the feet.

00:05:21.588 --> 00:05:24.200
We're relaxing 
the shoulders down.

00:05:24.200 --> 00:05:26.552
And we're remembering

00:05:26.554 --> 00:05:30.297
the third A today, attitude.

00:05:30.297 --> 00:05:33.667
How valuable and how important
is your attitude when things get

00:05:33.667 --> 00:05:36.536
tough or seem impossible?

00:05:36.536 --> 00:05:39.126
Take a deep breath 
in wherever you are.

00:05:39.126 --> 00:05:41.030
Okay, and then let it go.

00:05:42.092 --> 00:05:43.577
If you have a 
dog in front of you,

00:05:43.577 --> 00:05:45.178
go ahead and pet them.

00:05:45.178 --> 00:05:46.546
Just seems wrong not to and

00:05:46.546 --> 00:05:48.886
if not you can pet 
an imaginary dog.

00:05:48.886 --> 00:05:52.219
(chuckles) Okay, here we go.

00:05:52.219 --> 00:05:53.453
Forward Fold.

00:05:53.453 --> 00:05:54.921
Grounding down 
through the heels.

00:05:54.921 --> 00:05:56.283
Take your time.

00:05:57.994 --> 00:05:59.926
Start to peddle it out.

00:05:59.926 --> 00:06:02.295
Wake up through 
the backs of the legs.

00:06:02.295 --> 00:06:05.398
Just letting the blood flow to
the head here as you relax the

00:06:05.398 --> 00:06:07.667
weight of the 
head and the neck down.

00:06:09.770 --> 00:06:11.605
Okay, then we're 
gonna go back down

00:06:11.605 --> 00:06:13.607
into the squat nice and slow.

00:06:15.351 --> 00:06:16.231
Beautiful.

00:06:16.238 --> 00:06:18.053
Ah, Benji's so cute.

00:06:18.053 --> 00:06:21.659
Then use your fingertips to
slowly come onto your bum.

00:06:21.659 --> 00:06:23.411
And then you're just going to
keep your feet on the ground

00:06:23.411 --> 00:06:26.218
here as you slide your 
bum to the center of the mat.

00:06:27.921 --> 00:06:30.290
Great, hands can come 
behind the thighs here.

00:06:30.290 --> 00:06:32.759
Loop the 
shoulders lift your heart.

00:06:32.759 --> 00:06:36.229
Nice and slow we'll begin to
lift the shins parallel to the

00:06:36.229 --> 00:06:38.697
ceiling as you 
lean back just a bit.

00:06:39.699 --> 00:06:40.587
Beautiful.

00:06:40.587 --> 00:06:42.729
If you can maybe 
fingertips reach forward

00:06:42.729 --> 00:06:44.798
but it's okay to work in stages.

00:06:44.798 --> 00:06:46.975
Right, be in the now, be present

00:06:46.975 --> 00:06:49.242
with where you are today.

00:06:49.242 --> 00:06:50.577
Hands can stay behind the thighs

00:06:50.577 --> 00:06:52.212
or reaching the
fingertips forward.

00:06:53.952 --> 00:06:56.583
Great, inhale in,
lift the chest.

00:06:56.583 --> 00:06:59.953
Exhale, send the right toes,
right foot out long as you

00:06:59.953 --> 00:07:01.521
straighten 
through the right leg.

00:07:01.521 --> 00:07:03.390
We're starting to wake up 
through the abdominal wall

00:07:03.390 --> 00:07:05.558
here's so you might 
feel a little shaking.

00:07:05.558 --> 00:07:09.229
Keep in mind how powerful 
your attitude here can be.

00:07:09.229 --> 00:07:12.427
Smile, lift your heart 
a little more, inhale in.

00:07:12.427 --> 00:07:13.566
Exhale, bend the right knee.

00:07:13.566 --> 00:07:15.529
Reset with a big breath.

00:07:16.703 --> 00:07:21.408
And then on the next 
exhale left toes point,

00:07:21.408 --> 00:07:22.876
left leg straightens out.

00:07:22.876 --> 00:07:26.446
We breathe here keeping the
chest lifted chin slightly

00:07:26.446 --> 00:07:30.317
lifted perhaps breathing 
in and out. One more time.

00:07:30.317 --> 00:07:32.018
Breathe in and out.

00:07:32.018 --> 00:07:34.154
Great, bend the left knee,
check it out.

00:07:34.154 --> 00:07:35.188
Inhale in.

00:07:35.188 --> 00:07:36.823
Exhale, we're gonna 
rock all the way

00:07:36.823 --> 00:07:38.925
through to our 
nice squat again.

00:07:38.925 --> 00:07:41.761
You can use your hands,
it's all good.

00:07:41.761 --> 00:07:44.792
Gorgeous. Then we're 
gonna slowly tuck the chin.

00:07:44.798 --> 00:07:47.701
Keep the fingertips on 
the earth if you need to.

00:07:47.701 --> 00:07:50.437
Otherwise in time we 
bring the palms together.

00:07:50.437 --> 00:07:51.805
Namaste at the heart.

00:07:51.805 --> 00:07:53.473
A little toe stand here.

00:07:53.473 --> 00:07:56.643
I'm working to 
engage my center here.

00:07:59.212 --> 00:08:01.581
And then I'm also just noticing
if you're not quite getting

00:08:01.581 --> 00:08:04.551
here, if you're getting
frustrated how can we soften our

00:08:04.551 --> 00:08:06.720
approach the way 
we look at it, the lens,

00:08:06.720 --> 00:08:10.788
the attitude to just 
stay curious and playful.

00:08:12.258 --> 00:08:13.593
Okay, one more breath.

00:08:13.593 --> 00:08:15.595
Awesome stretch for the foot,
of course, here.

00:08:15.595 --> 00:08:18.698
Gonna be so good for your
Downward Dogs and your Planks.

00:08:18.698 --> 00:08:19.869
Let's release.

00:08:19.869 --> 00:08:22.614
(sighs) When you're ready,
drop the heels.

00:08:25.203 --> 00:08:28.075
Uttanasana, Forward Fold.

00:08:28.075 --> 00:08:29.576
If you're not at the 
top of your mat here,

00:08:29.576 --> 00:08:32.078
go ahead and step to the top.

00:08:32.078 --> 00:08:33.613
And just take a 
couple more breaths,

00:08:33.613 --> 00:08:36.149
feet together 
or hip width apart.

00:08:36.149 --> 00:08:38.451
You can shake the
head a little yes, a little no.

00:08:38.451 --> 00:08:41.520
Get a nice long 
stretch in the back body.

00:08:41.520 --> 00:08:45.363
Continue to wake up 
the muscles of the legs.

00:08:47.293 --> 00:08:51.524
And relax any stress or tension
in the shoulders and the neck.

00:08:53.199 --> 00:08:56.024
Okay, one more time pet Benji.

00:08:56.770 --> 00:08:57.937
And here we go.

00:08:57.937 --> 00:09:00.407
We're gonna roll 
up nice and slow.

00:09:00.407 --> 00:09:02.375
Let this be like 
a moving meditation,

00:09:02.375 --> 00:09:04.460
this roll up to Mountain.
Here we go.

00:09:13.767 --> 00:09:17.127
Then actively press down into
the earth with all four corners

00:09:17.127 --> 00:09:22.202
of the feet and find that
lift up through the front body.

00:09:22.202 --> 00:09:24.764
Balance it out with that
grounding through the back body

00:09:24.764 --> 00:09:27.867
as you come up into 
your beautiful Mountain Pose,

00:09:27.867 --> 00:09:29.869
Tadasana.

00:09:30.670 --> 00:09:32.780
So we're always trying 
to kind of balance

00:09:32.780 --> 00:09:36.620
the Sun and the 
Moon energy in yoga

00:09:36.620 --> 00:09:38.803
and I could go off on 
that of course but just

00:09:39.846 --> 00:09:41.614
whatever that 
makes you think of,

00:09:41.614 --> 00:09:43.249
keep that in mind 
throughout this practice.

00:09:43.249 --> 00:09:44.451
So when things get challenging,

00:09:44.451 --> 00:09:48.054
how can you find that kind
of soft Moon energy?

00:09:48.054 --> 00:09:50.723
Whether it's like 
softening your brow

00:09:50.723 --> 00:09:53.932
or changing your approach, 
your attitude.

00:09:55.428 --> 00:10:00.266
And then same thing in these
kind of more simpler shapes.

00:10:00.266 --> 00:10:04.737
How can you bring 
more action, more activity,

00:10:06.777 --> 00:10:11.962
engaging in these 
more subtle postures?

00:10:11.962 --> 00:10:16.516
Bringing that Solar energy
to this kind of Moon posture.

00:10:16.516 --> 00:10:18.518
Anyway, okay, you get the gist.

00:10:18.518 --> 00:10:21.354
So find the balance.

00:10:21.354 --> 00:10:24.013
Then we'll really walk 
off the mat feeling good.

00:10:25.716 --> 00:10:29.130
And whenever you're ready 
we'll inhale reach the fingertips

00:10:29.130 --> 00:10:30.530
all the way up towards the sky.

00:10:30.530 --> 00:10:33.967
You can start nice and 
slow spreading the fingertips,

00:10:33.967 --> 00:10:36.970
continuing to ground 
down through the feet.

00:10:36.970 --> 00:10:40.106
And then up here we're going to
interlace the fingertips to like

00:10:40.106 --> 00:10:43.419
a steeple grip so your
index finger's pointing forward.

00:10:44.811 --> 00:10:46.579
Alright, check 
in with your body.

00:10:46.579 --> 00:10:49.219
For my body I have to really
work to lengthen my tailbone

00:10:49.219 --> 00:10:51.918
down and hug my low ribs in.

00:10:54.354 --> 00:10:56.856
Then I imagine really 
bringing my low belly,

00:10:56.856 --> 00:11:00.133
the lower abdominal wall 
and the upper abs

00:11:00.136 --> 00:11:02.295
in towards center.

00:11:02.295 --> 00:11:05.498
So there's this kind of action
that we're going to play with of

00:11:05.498 --> 00:11:08.401
drawing everything in towards
that like third chakra which is

00:11:08.401 --> 00:11:10.370
awesome because it's 
like you're Beyoncé chakra.

00:11:10.370 --> 00:11:13.172
So it's a win-win here.

00:11:13.172 --> 00:11:15.141
And talk about 
(chuckles) attitude.

00:11:15.141 --> 00:11:16.776
Inhale.

00:11:16.776 --> 00:11:20.113
On your next exhale, 
let's practice drawing it in by

00:11:20.113 --> 00:11:21.814
sending the hands 
in line with the heart.

00:11:21.814 --> 00:11:23.650
You're also 
getting a great stretch

00:11:23.650 --> 00:11:24.984
through the upper 
back body here.

00:11:24.984 --> 00:11:27.053
Elbow creases are 
up towards the sky

00:11:27.053 --> 00:11:29.822
and I'm working to 
engage my core here.

00:11:29.822 --> 00:11:31.190
I'm not creating tension.

00:11:31.190 --> 00:11:33.660
I'm not clenching my 
buttocks but I'm working to,

00:11:33.660 --> 00:11:36.829
again, just bring some energy
in towards that third chakra.

00:11:38.114 --> 00:11:41.673
That's the place of confidence

00:11:41.673 --> 00:11:44.229
to self-love that kind of

00:11:44.229 --> 00:11:47.440
"I am, I can" vibe.

00:11:47.440 --> 00:11:49.442
Okay, inhale 
reach for the skies.

00:11:49.442 --> 00:11:51.034
Take your steeple grip up.

00:11:51.034 --> 00:11:54.683
If the shoulders are tight,
actively relax shoulder blades

00:11:55.329 --> 00:11:57.483
down the back body.

00:11:57.483 --> 00:12:01.387
And then on the exhale hands
come in and we create a little

00:12:01.387 --> 00:12:02.889
connection in the stomach.

00:12:02.889 --> 00:12:04.891
Hands in line with the heart.

00:12:04.891 --> 00:12:06.926
Now on the last 
one we've got the arms,

00:12:06.926 --> 00:12:09.963
we've got the abs like 
what kind of attitude

00:12:09.963 --> 00:12:10.897
do you want to bring to it?

00:12:10.897 --> 00:12:12.265
What kind of focus 
do you want to take

00:12:12.265 --> 00:12:14.109
out past your fingertips?
So here we go.

00:12:14.109 --> 00:12:16.128
Inhale, reach up.

00:12:17.068 --> 00:12:18.972
And exhale,
hands in line with heart.

00:12:22.028 --> 00:12:24.877
Good, inhale to 
reach up towards the sky.

00:12:24.877 --> 00:12:26.913
Exhale, give the arms 
a break as you release.

00:12:26.913 --> 00:12:30.187
Rain it down all the 
way into a Forward Fold.

00:12:31.818 --> 00:12:34.354
Fabulous, inhale, 
halfway lift, your version.

00:12:34.354 --> 00:12:36.055
Find length.

00:12:36.055 --> 00:12:40.893
Exhale, plant the palms,
step the feet back, Plank Pose.

00:12:43.096 --> 00:12:45.398
Now you're gonna walk the wrists
right underneath the shoulders

00:12:45.398 --> 00:12:47.734
and then take the 
hands a little bit wide.

00:12:47.734 --> 00:12:50.937
And then align your toes with
your hip points here as you

00:12:50.937 --> 00:12:53.439
reach, reach, 
reach the heels back.

00:12:53.439 --> 00:12:55.611
Start to turn on 
through the quads.

00:12:55.611 --> 00:12:57.477
Of course, core is 
turned on here

00:12:57.477 --> 00:12:59.545
and then we'll bend 
the elbows and lift up.

00:12:59.545 --> 00:13:01.280
As you straighten them, 
lift your heart space up

00:13:01.280 --> 00:13:03.016
between your shoulder blades.

00:13:03.016 --> 00:13:04.484
We're here for three.

00:13:04.484 --> 00:13:05.418
We're here for two and then

00:13:05.418 --> 00:13:07.153
we're going to lower 
the knees on the one.

00:13:07.153 --> 00:13:09.088
So now we're in a half plank.

00:13:09.088 --> 00:13:11.399
Breathing deep.
Creating length in the neck.

00:13:12.425 --> 00:13:14.494
And we're here for three.

00:13:14.494 --> 00:13:16.129
We're here for two.

00:13:16.129 --> 00:13:16.896
And we're here for one.

00:13:16.896 --> 00:13:18.765
Now press back up to Plank,
you got this.

00:13:18.765 --> 00:13:20.633
We're here for three.

00:13:20.633 --> 00:13:22.591
We're here for two.
Welcoming that heat.

00:13:22.591 --> 00:13:24.286
We're here for one.
Then lower the knees,

00:13:24.286 --> 00:13:27.746
Half Plank for three, two, one.

00:13:27.746 --> 00:13:30.370
Come all the way 
down to your belly.

00:13:30.370 --> 00:13:31.811
Hi buddy.

00:13:31.811 --> 00:13:33.579
Drag the hands in 
line with the rib cage.

00:13:33.579 --> 00:13:35.735
Start to stretch 
out through the pecs,

00:13:35.735 --> 00:13:38.918
the chest as you squeeze the
elbows into the side body.

00:13:38.918 --> 00:13:41.487
Then use your foundation,
press into the earth to rise up,

00:13:41.487 --> 00:13:43.389
lift your heart, Bhujangasana.

00:13:43.389 --> 00:13:45.634
Big inhale, feel 
that stretch in the belly.

00:13:45.634 --> 00:13:48.661
And then exhale 
to release, soften.

00:13:48.661 --> 00:13:51.330
Curl the toes under, inhale in.

00:13:51.330 --> 00:13:55.935
Exhale, press up to Plank, a
strong one and then take it

00:13:55.935 --> 00:13:59.172
to Downward Facing Dog,
hips high and back.

00:13:59.172 --> 00:14:01.809
Bend the knees.
Start to really pedal it out.

00:14:01.809 --> 00:14:04.577
Try to find a stretch 
to your side body here.

00:14:04.577 --> 00:14:06.579
Nice and long.

00:14:12.285 --> 00:14:14.642
Great. Then inhale, 
lift the right leg up high.

00:14:14.642 --> 00:14:16.255
Exhale, squeeze it forward.

00:14:16.255 --> 00:14:18.658
Upper body's in Plank, 
where we just were.

00:14:18.658 --> 00:14:20.460
Right knee really 
hugs up towards the chest.

00:14:20.460 --> 00:14:22.695
Right heel really hugs 
up towards the right glute.

00:14:22.695 --> 00:14:24.910
We're here for three.
Breathe deep, two.

00:14:24.910 --> 00:14:27.867
On the one, take it back up,
Downward Facing Dog.

00:14:27.867 --> 00:14:30.069
Gorgeous, slowly 
lower the right foot down.

00:14:30.069 --> 00:14:31.304
Take it to the second side.

00:14:31.304 --> 00:14:32.371
Claw through the fingertips.

00:14:32.371 --> 00:14:34.006
No pressure in the wrists.

00:14:34.006 --> 00:14:35.908
Inhale, left leg up high.

00:14:35.908 --> 00:14:36.909
Exhale.

00:14:36.909 --> 00:14:38.211
Cinching in through center.

00:14:38.211 --> 00:14:39.445
Squeeze and lift.

00:14:39.445 --> 00:14:40.947
Left knee up towards the heart.

00:14:40.947 --> 00:14:42.782
Left heel up towards the glute.

00:14:42.782 --> 00:14:44.116
We're here for three.
You're doing awesome.

00:14:44.116 --> 00:14:45.318
Press away from your yoga mat.

00:14:45.318 --> 00:14:47.959
Two, one, kick it back.
Three-Legged Dog.

00:14:47.959 --> 00:14:50.690
Lift the left leg up high 
and then very gently

00:14:50.690 --> 00:14:52.425
lower it down with control.

00:14:52.425 --> 00:14:53.326
Good, bend the knees.

00:14:53.326 --> 00:14:56.195
Bring your belly 
towards the tops of your thighs.

00:14:56.195 --> 00:14:57.263
Nice stretch here as you

00:14:57.263 --> 00:14:59.618
tick-tock the hips 
a little left to right.

00:15:03.336 --> 00:15:05.071
And then inhale, 
come back to center.

00:15:05.071 --> 00:15:07.473
Carve a line with 
your nose to look forward.

00:15:07.473 --> 00:15:09.675
And on an exhale, make your
way to the top of the mat.

00:15:09.675 --> 00:15:12.044
You can baby step,
you can ragdoll,

00:15:12.044 --> 00:15:13.930
you can hop, float.

00:15:15.248 --> 00:15:17.817
Then when you're ready inhale,
halfway lift, your version.

00:15:17.817 --> 00:15:19.288
Create length in the neck.

00:15:19.288 --> 00:15:22.255
Exhale to soften and 
fold everything down.

00:15:22.255 --> 00:15:23.756
Inhale, spread the fingertips.

00:15:23.756 --> 00:15:25.700
Root to rise here.
Reach for the sky.

00:15:25.700 --> 00:15:28.761
Big stretch so big, big breath.

00:15:28.761 --> 00:15:30.797
Big beach ball up and overhead.

00:15:30.797 --> 00:15:33.199
And then exhale, 
hands come together and

00:15:33.199 --> 00:15:35.635
right back down to the heart.

00:15:35.635 --> 00:15:37.836
Take a nice 
cleansing breath here in.

00:15:39.068 --> 00:15:40.473
And empty it out.

00:15:40.473 --> 00:15:42.508
(audibly exhales)

00:15:42.508 --> 00:15:43.709
Beautiful.

00:15:43.709 --> 00:15:46.412
Interlace the fingertips, find
that steeple grip once again.

00:15:47.400 --> 00:15:50.183
Inhale, reach for the sky.

00:15:50.183 --> 00:15:51.551
Big stretch.

00:15:51.551 --> 00:15:54.387
This time, check it out, we're
gonna softly bend the knees.

00:15:54.387 --> 00:15:57.023
On the exhale, hands come in
line with the heart as we lift

00:15:57.023 --> 00:15:59.392
the left foot and step 
it all the way back

00:15:59.392 --> 00:16:01.337
into a nice high lunge.

00:16:02.461 --> 00:16:04.940
So work with your body.

00:16:04.940 --> 00:16:06.966
If this is too much 
in the high lunge today,

00:16:06.966 --> 00:16:09.143
just lower the left knee 
to the earth and work here.

00:16:09.143 --> 00:16:10.870
It's awesome.

00:16:10.870 --> 00:16:12.839
Okie doke. So we're squeezing

00:16:12.839 --> 00:16:14.173
the inner thighs to the midline.

00:16:14.173 --> 00:16:15.575
We're turning on the core.

00:16:15.575 --> 00:16:17.176
We're keeping 
the shoulders down.

00:16:17.176 --> 00:16:19.739
So biceps up towards the sky.

00:16:20.880 --> 00:16:22.658
Beautiful.
Breathing deep here.

00:16:23.816 --> 00:16:26.319
All stretched out through that
foot so you're pressing through

00:16:26.319 --> 00:16:27.787
your left pinky toe.

00:16:27.787 --> 00:16:29.555
Front knee over front ankle.

00:16:29.555 --> 00:16:32.458
Try to really focus on the
sensation versus the shape.

00:16:32.458 --> 00:16:35.695
So we want to get our alignment
right but we want to work with

00:16:35.695 --> 00:16:37.309
the muscles where they are now.

00:16:38.442 --> 00:16:41.167
Again, just trying 
to find that balance.

00:16:41.167 --> 00:16:42.635
Here we go, inhale.

00:16:42.635 --> 00:16:44.871
You're gonna straighten,
really straighten the back leg.

00:16:44.871 --> 00:16:46.606
Reach the fingertips,
steeple grip,

00:16:46.606 --> 00:16:48.163
up towards the sky.

00:16:48.163 --> 00:16:51.811
Exhale, bend your back knee find
that same connection to your

00:16:51.811 --> 00:16:53.813
center as you bring the 
hands in line with the heart.

00:16:53.813 --> 00:16:55.481
Peek at me if you 
need to on these first few.

00:16:55.481 --> 00:16:59.217
Inhale, we reach up 
straighten the back leg.

00:17:00.486 --> 00:17:02.388
Exhale, draw it in.

00:17:02.388 --> 00:17:05.590
Long exhale here, I'm talking
so I can't really demo but it

00:17:05.590 --> 00:17:08.897
should feel like a real good

00:17:08.897 --> 00:17:11.163
emptying out of the breath.

00:17:11.163 --> 00:17:13.165
Inhale, reach up.

00:17:14.367 --> 00:17:17.569
Exhale hug the 
low ribs back and in.

00:17:17.569 --> 00:17:21.007
Turn on the abdominal wall,
bend your back knee.

00:17:21.007 --> 00:17:23.009
Inhale, reach it up.

00:17:24.076 --> 00:17:25.925
Exhale, hug it in.

00:17:27.313 --> 00:17:28.915
Good, one more time,
inhale reach it.

00:17:30.757 --> 00:17:32.772
Exhale hug it in.

00:17:33.482 --> 00:17:34.953
From here back knee's bent.

00:17:34.959 --> 00:17:36.424
You're gonna use 
it to step forward.

00:17:36.424 --> 00:17:37.180
Here we go.

00:17:37.180 --> 00:17:40.396
One, two, nice and 
easy back to Mountain Pose.

00:17:40.396 --> 00:17:43.474
We're gonna go right in 
to the second side so inhale,

00:17:43.474 --> 00:17:45.653
reach the fingertips up high.

00:17:45.653 --> 00:17:48.456
Exhale, hug the low ribs in,
hands come in line with the

00:17:48.456 --> 00:17:50.670
heart as you 
lift the right foot.

00:17:50.670 --> 00:17:54.293
With control step it 
back nice high lunge.

00:17:54.293 --> 00:17:56.075
Find your foundation here first.

00:17:56.075 --> 00:17:57.877
Squeeze the 
inner thighs together.

00:17:57.877 --> 00:17:59.946
Find that balance of energy.

00:17:59.946 --> 00:18:01.480
Upward body lifting up.

00:18:01.480 --> 00:18:03.049
Back body grounding down.

00:18:03.049 --> 00:18:05.985
Arms are getting 
tired here so breathe.

00:18:05.985 --> 00:18:07.328
Soften.

00:18:08.442 --> 00:18:10.323
And then here we go, inhale.

00:18:10.323 --> 00:18:13.326
Reach for the sky, 
straighten the back leg.

00:18:13.326 --> 00:18:14.927
Exhale, hug the low ribs in.

00:18:14.927 --> 00:18:16.429
Bend the back knee.

00:18:16.429 --> 00:18:19.529
Round it through, really connect
through that low belly too.

00:18:20.066 --> 00:18:21.233
Inhale, reach it up.

00:18:23.395 --> 00:18:24.916
Exhale, empty it out.

00:18:27.773 --> 00:18:29.484
Inhale, reach it up.

00:18:31.364 --> 00:18:33.483
Exhale, hands in 
line with the heart.

00:18:35.581 --> 00:18:37.984
You can always keep the back
leg straight if it's too much to

00:18:37.984 --> 00:18:40.948
bend the knee here today.

00:18:44.824 --> 00:18:46.826
Keep it going.

00:18:48.461 --> 00:18:49.932
Welcoming that heat.

00:18:50.730 --> 00:18:52.786
Creating a full body experience.

00:18:54.033 --> 00:18:56.936
Awesome, do one more and the
next time your hands are in line

00:18:56.936 --> 00:18:59.922
with the heart, pause there.
Back knee's bent.

00:18:59.922 --> 00:19:02.842
Find that connection, 
lift up from the pelvic floor

00:19:02.842 --> 00:19:05.678
and from your center, 
hop that back foot all the

00:19:05.678 --> 00:19:07.680
way up to meet the front.

00:19:07.680 --> 00:19:09.882
Excuse me, buddy.
Excuse me.

00:19:09.882 --> 00:19:11.784
Inhale, reach for the sky.

00:19:11.784 --> 00:19:13.953
Hallelujah, exhale.

00:19:13.953 --> 00:19:15.821
Bend the elbows, 
release the arms.

00:19:15.821 --> 00:19:18.079
Yay. Take it all the way down.

00:19:18.891 --> 00:19:20.059
Take a restful breath here.

00:19:20.059 --> 00:19:21.436
You've got it. Inhale in.

00:19:22.998 --> 00:19:25.728
Empty it out, 
nice cleansing exhale.

00:19:28.801 --> 00:19:31.837
Inhale to halfway lift.

00:19:31.837 --> 00:19:34.306
Exhale to soften and fold.

00:19:34.306 --> 00:19:35.241
Alright, hang with me.

00:19:35.241 --> 00:19:38.374
Plant the palms,
step your feet back, Plank Pose.

00:19:39.545 --> 00:19:42.948
So now from here on 
you can work in Half Plank.

00:19:42.948 --> 00:19:45.184
I think it's good to work in
Half Plank so you can really

00:19:45.184 --> 00:19:49.626
start to turn on the muscles
in your abdominal wall

00:19:49.626 --> 00:19:51.488
and not overdo it.

00:19:52.819 --> 00:19:55.327
It's good to work in stages.

00:19:55.327 --> 00:19:57.530
So it's okay to lower the knees.

00:19:57.530 --> 00:19:59.337
We're here. 
We're doing a nice static hold.

00:19:59.337 --> 00:20:01.701
We're breathing and there's
gonna come a point where you

00:20:01.701 --> 00:20:05.237
want to give up and your
attitude's gonna want to really

00:20:05.237 --> 00:20:07.907
kick into another gear 
so just decide what

00:20:07.907 --> 00:20:09.288
gear that's gonna be.

00:20:10.248 --> 00:20:11.957
I'll count us down.
We're here for ten.

00:20:11.957 --> 00:20:14.146
Oh my gosh, Adriene, nine.

00:20:14.146 --> 00:20:15.815
Eight, reach the heels back.

00:20:15.815 --> 00:20:17.917
Seven, six,

00:20:17.917 --> 00:20:20.286
baratta through the neck, five.

00:20:20.286 --> 00:20:23.856
Four, three, 
Downward Dog on the one.

00:20:23.856 --> 00:20:24.944
Yes, you did it.

00:20:24.944 --> 00:20:26.561
Awesome. Bend the knees.

00:20:26.561 --> 00:20:28.763
You're doing great.

00:20:28.763 --> 00:20:30.715
Beautiful, beautiful, beautiful.

00:20:31.815 --> 00:20:33.273
Alright, from your Downward Dog

00:20:33.273 --> 00:20:35.026
we're gonna draw 
the low belly in.

00:20:35.026 --> 00:20:37.856
We're going to hug the navel to
the spine and we're slowly gonna

00:20:37.856 --> 00:20:40.737
roll through the spine 
all the way back to Plank.

00:20:40.737 --> 00:20:41.841
I know.

00:20:41.841 --> 00:20:46.745
Then take it back up and send
it all the way to Downward Dog.

00:20:46.745 --> 00:20:49.248
Now find a little flow here.

00:20:49.248 --> 00:20:51.283
Catch a wave with your breath.

00:20:51.283 --> 00:20:53.119
Getting really 
articulate through the spine.

00:20:53.119 --> 00:20:55.187
Clawing through the fingertips.

00:20:55.187 --> 00:20:57.112
Building strength in the arms.

00:20:58.159 --> 00:21:00.459
And the whole torso.

00:21:00.459 --> 00:21:04.384
Strong back.
Strong core.

00:21:04.997 --> 00:21:07.266
So you can work 
nice and slow here

00:21:07.266 --> 00:21:09.584
or you can start 
to pick up the pace.

00:21:16.850 --> 00:21:19.078
You got it.

00:21:19.078 --> 00:21:21.180
When you roll forward 
remember those shoulders

00:21:21.180 --> 00:21:22.571
are right over the wrists.

00:21:24.969 --> 00:21:26.519
Meet your appropriate edge here.

00:21:26.519 --> 00:21:28.521
You're doing great.

00:21:30.089 --> 00:21:31.776
Awesome. 
Then we'll do one more.

00:21:31.776 --> 00:21:35.427
The next time you're in Downward
Facing Dog take a deep breath in

00:21:35.427 --> 00:21:38.664
here and exhale, bend the knees.

00:21:38.664 --> 00:21:41.834
Look forward, 
make your way to the top.

00:21:41.834 --> 00:21:44.575
Awesome.
Inhale, halfway lift.

00:21:44.575 --> 00:21:46.472
Exhale to soften and fold.

00:21:46.472 --> 00:21:49.141
You're gonna walk your hands
underneath your feet here,

00:21:49.141 --> 00:21:52.545
your toes just to give a little
relief for their wrists here.

00:21:52.545 --> 00:21:55.381
And you can bring your hands all
the way underneath your foot.

00:21:55.381 --> 00:21:57.827
Bring your toes to your 
wrists and wiggle your toes.

00:21:59.018 --> 00:22:00.619
Just take a restful breath here.

00:22:03.571 --> 00:22:04.951
Mhmmm. Very nice.

00:22:04.951 --> 00:22:06.492
And then slowly release.

00:22:06.492 --> 00:22:08.260
Inhale, halfway lift.

00:22:08.260 --> 00:22:09.461
Exhale, fold.

00:22:09.461 --> 00:22:11.619
Root to rise here.
Inhale, reach for the sky.

00:22:11.619 --> 00:22:13.933
Big stretch, big breath.

00:22:13.933 --> 00:22:15.701
Exhale, hands to heart.

00:22:16.594 --> 00:22:19.338
Inhale lots of love in.

00:22:19.338 --> 00:22:21.006
Relax your shoulders 
as you breathe out.

00:22:21.006 --> 00:22:22.675
Maybe you let it go 
through the mouth.

00:22:23.952 --> 00:22:26.212
Let it go out 
through the mouth, yeah.

00:22:26.212 --> 00:22:28.789
Okay, soft knees.
Here we go, steeple grip.

00:22:28.789 --> 00:22:31.150
Inhale, reach for the sky.

00:22:31.150 --> 00:22:34.486
Exhale, hands to heart 
step the right foot back.

00:22:34.486 --> 00:22:36.822
Inhale, reach for the sky here.

00:22:36.822 --> 00:22:38.390
Check it out, exhale.

00:22:38.390 --> 00:22:40.893
You're gonna slowly send 
your steeple grip forward.

00:22:40.893 --> 00:22:43.696
Keep your back foot 
on the ground for now.

00:22:43.696 --> 00:22:45.497
Hugging the low ribs.

00:22:45.497 --> 00:22:47.032
Arms are engaged.

00:22:47.032 --> 00:22:50.269
I'm really lifting my 
triceps up towards my ears.

00:22:50.269 --> 00:22:51.270
Now you can stay here.

00:22:51.270 --> 00:22:55.850
Inhale in or exhale, we begin
to lift off the back leg. What?

00:22:56.727 --> 00:22:58.611
Hold onto your focus, 
your Drishti.

00:22:58.611 --> 00:23:02.114
Dial your left pinky 
toes down to the ground.

00:23:02.114 --> 00:23:03.972
Soft bend in the standing leg.

00:23:03.972 --> 00:23:07.620
I'm actively reaching up 
through my right hip crease.

00:23:07.620 --> 00:23:11.490
Inhale in, exhale, slow and
steady with control bring the

00:23:11.490 --> 00:23:13.158
left toes back to the ground.

00:23:13.158 --> 00:23:16.295
Inhale, lift your 
heart up towards the sky.

00:23:16.295 --> 00:23:18.931
Exhale, hands in 
line with the heart.

00:23:18.931 --> 00:23:21.851
Bend your back knee and we'll
hop it back up to the front.

00:23:23.802 --> 00:23:26.205
Good, inhale reach for the sky.

00:23:26.205 --> 00:23:28.774
Stick with me, exhale, engage
your center as you bring your

00:23:28.774 --> 00:23:31.543
hands in line with the heart
and we step the right toes back.

00:23:33.746 --> 00:23:36.215
Big inhale to lift 
the index fingers up high.

00:23:36.215 --> 00:23:37.650
Big stretch.

00:23:37.650 --> 00:23:39.418
Full body experience.

00:23:39.418 --> 00:23:42.593
Exhale. You're gonna slowly
take it forward, tilt forward.

00:23:43.555 --> 00:23:46.316
Back toes stay on 
the earth here to start.

00:23:47.326 --> 00:23:49.873
Lean into it.
You got it. Breathe deep.

00:23:49.873 --> 00:23:52.932
Try to really hug those 
triceps up towards your ears.

00:23:52.932 --> 00:23:53.599
Stay here.

00:23:53.599 --> 00:23:57.236
Continue with deep breathing
or take it one step further by

00:23:57.236 --> 00:24:01.774
perhaps experimenting with
lifting the right leg up high.

00:24:01.774 --> 00:24:03.375
Hug the low ribs in.

00:24:03.375 --> 00:24:05.678
Draw your navel in and up.

00:24:05.678 --> 00:24:07.012
Dial the right toes down.

00:24:07.012 --> 00:24:08.681
Lift the left 
hip crease up high.

00:24:08.681 --> 00:24:10.649
Breathe deep. You got it.

00:24:10.649 --> 00:24:11.383
Inhale in.

00:24:11.383 --> 00:24:12.851
Exhale with control.

00:24:12.851 --> 00:24:15.654
Slow and steady, bring the
right toes back to the earth.

00:24:15.654 --> 00:24:17.582
Inhale, lift your heart.

00:24:17.582 --> 00:24:20.211
(chuckles) Sounded Irish.
Lift your heart.

00:24:20.211 --> 00:24:23.595
Exhale, hands in 
line with the chest.

00:24:23.595 --> 00:24:25.064
Bring the back foot up.

00:24:25.064 --> 00:24:26.765
Okay, stick with me here.

00:24:26.765 --> 00:24:28.167
We got this.
We got this.

00:24:28.167 --> 00:24:30.502
Okay, bring a little 
space between the heels,

00:24:30.502 --> 00:24:32.404
send your hips back.

00:24:32.404 --> 00:24:35.274
Arms are talking to me.

00:24:35.274 --> 00:24:37.209
If this is too much for your
shoulders you can release the

00:24:37.209 --> 00:24:40.479
steeple grip now and 
take the fingertips forward.

00:24:40.479 --> 00:24:41.936
Utkatasan.

00:24:41.936 --> 00:24:44.183
Tuck, lengthen the tailbone,

00:24:44.183 --> 00:24:47.019
rather, down, 
hug the lower ribs in.

00:24:47.019 --> 00:24:48.320
Inhale in.

00:24:48.320 --> 00:24:51.590
Exhale, release everything,
hallelujah, let it go.

00:24:51.590 --> 00:24:53.892
Inhale, halfway lift,
your version.

00:24:53.892 --> 00:24:55.661
Exhale, Plank Pose.

00:24:55.661 --> 00:24:57.072
Take your time.

00:24:58.797 --> 00:25:01.333
Beautiful, from here you're
going to hug the right knee up

00:25:01.333 --> 00:25:03.518
into the chest then kick it out.

00:25:03.518 --> 00:25:05.304
Hug the left knee 
up into the chest,

00:25:05.304 --> 00:25:06.305
then kick it out.

00:25:06.305 --> 00:25:08.374
Now bring your right 
knee towards your right elbow.

00:25:08.374 --> 00:25:10.042
Squeeze it up and in.

00:25:10.042 --> 00:25:12.077
And then kick it out and 
then hug your left knee up

00:25:12.077 --> 00:25:14.218
towards your left elbow.
Squeeze it in.

00:25:14.218 --> 00:25:16.060
And then kick it out.
One more, you got this.

00:25:16.071 --> 00:25:17.349
Right knee to left elbow.

00:25:17.349 --> 00:25:18.751
Squeeze it in.

00:25:18.751 --> 00:25:20.698
Kick it out. Now cross 
it over one last time.

00:25:20.698 --> 00:25:21.887
Left knee to right elbow.

00:25:21.887 --> 00:25:23.124
Squeeze it in.

00:25:23.124 --> 00:25:24.490
Kick it back out.

00:25:24.490 --> 00:25:28.093
Downward Facing 
Dog or Child's Pose.

00:25:28.093 --> 00:25:30.364
You did a great job.
Take a deep breath in.

00:25:30.364 --> 00:25:32.286
Way to hang with it.

00:25:32.286 --> 00:25:33.665
Give you your 
thinking mind a break.

00:25:35.532 --> 00:25:38.028
Let your body kind of

00:25:38.028 --> 00:25:41.285
get the love and 
meet the challenge.

00:25:43.976 --> 00:25:46.779
Basically no toxic thoughts.

00:25:46.779 --> 00:25:47.780
Be sweet.

00:25:47.780 --> 00:25:50.282
Be curious. Be kind.

00:25:50.282 --> 00:25:52.184
Alright, if you're in Child's
Pose go ahead and meet us in

00:25:52.184 --> 00:25:54.253
Downward Facing Dog.

00:25:54.253 --> 00:25:55.770
Okay, last bit.
You got this.

00:25:55.770 --> 00:25:57.356
Claw through the fingertips.

00:25:57.356 --> 00:25:59.731
We're going to 
tick-tock the hips to the right.

00:25:59.731 --> 00:26:01.994
You're gonna come onto the
outer edge of your right foot.

00:26:01.994 --> 00:26:03.662
Inner arch of your left foot.

00:26:03.662 --> 00:26:05.998
From here we're gonna press away
from the yoga mat with the right

00:26:05.998 --> 00:26:08.967
hand and lift the left 
fingertips up towards the sky.

00:26:08.967 --> 00:26:10.068
Side plank.

00:26:10.068 --> 00:26:13.672
If you have it in ya, you can
take the left arch of the left

00:26:13.672 --> 00:26:17.776
foot stack it over the right
foot or maybe lift it up high.

00:26:17.776 --> 00:26:20.512
You can also take a full
Vasisthasana by lifting the hips

00:26:20.512 --> 00:26:23.182
creating a little rainbow in
the spine and bringing the left

00:26:23.182 --> 00:26:25.384
fingertips all the way forward.

00:26:25.384 --> 00:26:28.187
Breathe deep here.

00:26:28.187 --> 00:26:29.488
Meet your appropriate edge.

00:26:29.488 --> 00:26:30.925
This is it.
Inhale in.

00:26:30.925 --> 00:26:32.858
Lift the hips 
up a little higher.

00:26:32.858 --> 00:26:34.493
And then exhale, back to Plank.

00:26:35.696 --> 00:26:37.396
If you need to take a 
little break in-between,

00:26:37.396 --> 00:26:38.597
it's all good.

00:26:38.597 --> 00:26:40.228
Actually why not?
Let's all take a little break.

00:26:40.228 --> 00:26:41.800
Come onto the knees.

00:26:41.800 --> 00:26:46.038
Bring the hands together 
and then dial your fingers,

00:26:46.038 --> 00:26:48.707
that's what those are called,
down just for a sec here.

00:26:50.175 --> 00:26:53.145
Get a little 
stretch for the wrists.

00:26:53.145 --> 00:26:54.146
Okay, last bit.

00:26:54.146 --> 00:26:55.473
We got this.
Here we go.

00:26:55.473 --> 00:26:57.583
Back to Plank.

00:26:57.583 --> 00:27:00.552
Downward Facing Dog.

00:27:00.552 --> 00:27:01.887
Find your foundation first.

00:27:01.887 --> 00:27:04.256
Reconnect with your breath.

00:27:04.256 --> 00:27:05.944
We're almost done here.
You're doing awesome.

00:27:07.392 --> 00:27:10.362
Alright, cue Kesha, 
tick-tock to the left.

00:27:10.362 --> 00:27:12.858
You're gonna bring the outer
edge of the left foot to the

00:27:12.858 --> 00:27:15.467
earth, inner arch of 
the right foot to the earth.

00:27:15.467 --> 00:27:17.269
Then as you start 
to straighten out,

00:27:17.269 --> 00:27:19.705
remember we're working with
good alignment here so shoulder,

00:27:19.705 --> 00:27:22.975
elbow and left wrist all in a
nice straight line as I slowly

00:27:22.975 --> 00:27:24.676
send my right 
fingertips up towards the sky.

00:27:25.682 --> 00:27:29.403
Lift the hips up you can stay
here or we can stack the feet.

00:27:30.782 --> 00:27:32.784
Or we can lift the top leg.

00:27:34.720 --> 00:27:38.323
Maybe option in time to take the
right fingertips all the way up

00:27:38.323 --> 00:27:40.926
and overhead, lifting the hips.

00:27:40.926 --> 00:27:42.294
Breathing, breathing, breathing.

00:27:48.785 --> 00:27:52.237
Awesome, with control 
slowly come out of the pose.

00:27:52.237 --> 00:27:53.205
Come to Plank.

00:27:53.205 --> 00:27:55.774
We're gonna go all 
the way down to the belly.

00:27:55.774 --> 00:27:58.083
We're gonna inhale,
lift up Cobra.

00:28:02.349 --> 00:28:03.448
And release.

00:28:03.448 --> 00:28:05.450
Alright, last plank.
We got this.

00:28:05.450 --> 00:28:06.611
Curl the toes under.

00:28:06.611 --> 00:28:08.820
Move with your 
breath as you press up.

00:28:08.820 --> 00:28:10.889
Final Plank.

00:28:10.889 --> 00:28:11.790
Nice work.

00:28:11.790 --> 00:28:13.091
Downward Facing Dog.

00:28:13.091 --> 00:28:15.260
Last Downward Dog.

00:28:15.260 --> 00:28:17.009
Nice work.
Keep breathing here.

00:28:17.696 --> 00:28:19.264
When you're ready,
bend your knees,

00:28:19.264 --> 00:28:21.733
carve a line with your 
nose to look forward

00:28:21.733 --> 00:28:23.168
and then make 
your way to the top.

00:28:23.168 --> 00:28:24.603
Feet together, really together.

00:28:26.239 --> 00:28:27.973
Then we're going to 
slowly bend the knees.

00:28:27.973 --> 00:28:31.089
Come right back into that
ball that we've been in here.

00:28:31.089 --> 00:28:34.326
You can modify as needed here,
of course, always.

00:28:35.581 --> 00:28:37.149
And then for those who want,

00:28:37.149 --> 00:28:38.951
it's optional,
of course, always optional.

00:28:38.951 --> 00:28:42.220
This is your body, your life,
your practice so ultimately

00:28:42.220 --> 00:28:45.424
you're the one in charge for
your own responsible and in

00:28:45.424 --> 00:28:47.526
charge of your own happiness.

00:28:47.526 --> 00:28:50.262
Maybe we try one last time

00:28:50.262 --> 00:28:51.463
our toe stand.

00:28:52.965 --> 00:28:56.301
Engaging the 
full abdominal wall.

00:28:56.301 --> 00:29:01.039
Using all of the tools we know
about our energetic practice

00:29:01.039 --> 00:29:03.675
lifting and grounding.

00:29:03.675 --> 00:29:06.078
Balancing that 
Sun and Moon energy.

00:29:10.115 --> 00:29:12.317
Awesome and then 
we'll slowly release.

00:29:13.089 --> 00:29:15.320
We're going to 
bring the bum back down.

00:29:15.320 --> 00:29:16.655
We're going to repeat basically,

00:29:16.655 --> 00:29:18.957
come back to that
seated position.

00:29:18.957 --> 00:29:20.392
Hands come behind the thighs.

00:29:21.513 --> 00:29:23.228
Loop the shoulders.

00:29:23.228 --> 00:29:24.796
Lean back, way back.

00:29:24.796 --> 00:29:26.798
Lift the shins.

00:29:27.566 --> 00:29:28.700
Inhale in.

00:29:28.700 --> 00:29:30.965
Exhale, maybe you 
send the fingertips out.

00:29:31.603 --> 00:29:33.123
Maybe you 
straighten the right leg.

00:29:34.406 --> 00:29:35.905
Maybe straighten the left leg.

00:29:36.875 --> 00:29:39.144
Maybe straighten both legs, lift
the arms up towards the sky.

00:29:39.144 --> 00:29:40.391
Let's see what happens.
Inhale in.

00:29:41.413 --> 00:29:45.450
Exhale and then slowly release.

00:29:45.450 --> 00:29:46.718
Come on down to your back.

00:29:46.718 --> 00:29:48.186
Straighten the legs.

00:29:48.186 --> 00:29:49.287
If you want you can do a nice

00:29:49.287 --> 00:29:51.289
slow roll with 
that steeple grip.

00:29:59.828 --> 00:30:01.233
Alright, awesome work.

00:30:01.233 --> 00:30:02.167
Let's cool it down.

00:30:02.167 --> 00:30:04.133
So when you get here

00:30:04.133 --> 00:30:07.676
in your own time you can 
get centered on the mat,

00:30:07.676 --> 00:30:09.975
hug your knees up 
to your chest.

00:30:09.975 --> 00:30:13.512
We're just gonna rinse it out
by taking the legs to one side,

00:30:13.512 --> 00:30:16.848
any side and then (stutters)

00:30:16.848 --> 00:30:18.920
looking in the
opposite direction.

00:30:18.920 --> 00:30:21.353
So a little reclined twist.

00:30:22.150 --> 00:30:24.324
Breathing deep.

00:30:27.136 --> 00:30:29.285
And then when you're ready,
rock through center.

00:30:29.285 --> 00:30:31.863
Get that nice yummy 
massage on the low back.

00:30:31.863 --> 00:30:33.865
And we'll take it 
to the other side.

00:30:35.701 --> 00:30:38.877
Taking your gaze in the
opposite direction of your legs.

00:30:44.493 --> 00:30:46.214
And then we'll 
come back to center.

00:30:46.214 --> 00:30:48.647
And you can either rock and roll
up and down the length of your

00:30:48.647 --> 00:30:51.616
spine to sit in a little
meditation or hang out or you

00:30:51.616 --> 00:30:55.554
can extend the leg that 
long for a little Shavasana.

00:30:55.554 --> 00:30:58.924
Do take a second to 
just be with your breath.

00:30:58.924 --> 00:31:01.646
Let the nutrients of your 
practice kind of settle in.

00:31:03.371 --> 00:31:06.865
And remember how valuable it
is to check your attitude when

00:31:06.865 --> 00:31:11.069
you're working
with your body. Right?

00:31:11.069 --> 00:31:13.839
Let's work with our bodies,
not on them.

00:31:13.839 --> 00:31:16.508
Let's honor them and love them.

00:31:17.537 --> 00:31:21.218
And accept them and 
all their beautiful glory.

00:31:24.282 --> 00:31:25.984
Alright, let me know 
how it went for you

00:31:25.984 --> 00:31:27.652
in the comments 
section down below.

00:31:27.652 --> 00:31:29.020
Feel free to share this video.

00:31:29.020 --> 00:31:31.389
Subscribe to the 
channel if you haven't already.

00:31:31.389 --> 00:31:32.858
I love you guys.

00:31:32.858 --> 00:31:34.789
Way to give it your best shot.
I'll see you next time.

00:31:35.998 --> 00:31:38.263
Namaste.

00:31:38.263 --> 00:31:41.728
(bright music)